@ChiefKeif11
Nice man! Def a noticeable difference!!!
1 Like
6/2/2025
Weight:
246.0 lbs
Sleep:
6 hrs 4 mins, rest was alright
Food:
Kcals: 1788
Macros: 104C/189P/92F
Broke fast: 7:30am
12 Oz Sugar Free Redbull
Meal 1: Breakfast sandwich.
Meal 2: Crack chicken.
Preworkout : Protien bar.
Post workout: Protien shake.
Meal 3: Ground beef taco.
Started fast: 5:45pm
Food note: Wasnāt to hungry, went over on fat a little.
Workout: Push
Flat Bench Press Warm up 135lb 1x12/ 225lb 1x8/185lb 1x10/ 155lb 1x10/ 135lb 1x13, Tricep Rope Pulldown 50lb 3x10/20lb Faliure, Shoulder Press 60lb 1x15/70lb 1x13/80lb 1x12/90lb 1x10, Seated Dip 270lb 2x8/180lb 1x10/90lb Faliure, Sitting Dumbell Lateral Shoulder Raise 25lb 2x10/20lb 2x10,
Chest Fly 145lb 1x14 /160lb 1x12/175lb 1x10/115lb Faliure.
Supplements:
2000mg EAAs
1200mg Magnesium
1000mg Vitamin C
100mg Potassium
100 mg CoQ10
Relief Factor: 1 package
Detox 19: 2 caps
Vitamode Multivitamin
Adaptogen Herb Complex
Clean Nutra All in One: 4 caps
Journal: Had a good day. Good workout with my buddy.
3 Likes
6/3/2025
Weight:
243.7 lbs
Sleep:
6 hrs 34 mins, rest was alright but not enough.
Food:
Kcals: 1076
Macros: 55C/100P/49F
Broke fast: 7:30am
12 Oz Sugar Free Redbull
Meal 1: Breakfast sandwich.
Meal 2: Crack chicken.
Meal 3: Protien bar.
Started fast: 4:30pm
Food note: Wasnāt to hungry with being so busy. Kept calories low today.
Workout: None.
Supplements:
2000mg EAAs
1200mg Magnesium
1000mg Vitamin C
100mg Potassium
100 mg CoQ10
Relief Factor: 1 package
Detox 19: 2 caps
Vitamode Multivitamin
Adaptogen Herb Complex
Clean Nutra All in One: 4 caps
Journal: Work was good. Had a doctor appointment so missed my workout today. Practice was good, girls seem to be picking up more situational game play.
3 Likes
6/4/2025
Weight:
242.5.0 lbs
Sleep:
6 hrs 10 mins, rest was alright
Food:
Didnt keep ful count. Had a critical asset go down at work so been super busy. Calories were probably around 1600.
Food note:
Workout: None.
Supplements:
2000mg EAAs
1200mg Magnesium
1000mg Vitamin C
100mg Potassium
100 mg CoQ10
Relief Factor: 1 package
Detox 19: 2 caps
Vitamode Multivitamin
Adaptogen Herb Complex
Clean Nutra All in One: 4 caps
Journal: Missed another workout due to working overtime but was able to make it to my game in time.
2 Likes
6/5/2025
Weight:
242.6 lbs
Sleep:
6 hrs 20 mins, rest was alright
Food:
Food note: Another busy day at work but probably squeezed in another 1600-1700 calories just didnt put them in my app.
Workout: None.
Supplements:
2000mg EAAs
1200mg Magnesium
1000mg Vitamin C
100mg Potassium
100 mg CoQ10
Relief Factor: 1 package
Detox 19: 2 caps
Vitamode Multivitamin
Adaptogen Herb Complex
Clean Nutra All in One: 4 caps
Journal: Had a good and busy day just didnt make it to the gym cause i was a little tired after work. Had to coach softball practice as well so back on the grind tomorrow.
3 Likes
6/10/2025
Weight:
240.2 lbs
Sleep:
6 hrs 48 mins, rest was alright
Food: Didnt count.
Food note: It been pretty hot and with everything going on i havent been getting all my calories.
Workout: Dumbell Press Incline 120lb 3x10, Assisted Pullup Parallel Grip 70lb 3x8, Hack Squat 270lb 3x8, Deadlift 225lb 3x8, Barbell Good Morning 95lb 1x15/135lb 1x6, Leg Press Calves 208lb 3x20.
Supplements:
2000mg EAAs
1200mg Magnesium
1000mg Vitamin C
100mg Potassium
100 mg CoQ10
Relief Factor: 1 package
Detox 19: 2 caps
Vitamode Multivitamin
Adaptogen Herb Complex
Clean Nutra All in One: 4 caps
Journal: Things have been a little crazy with my uncle having a heart attack so missed a few days on here. Will get back to it now that things calmed down.
2 Likes
6/11/2025
Weight:
239.6 lbs
Sleep:
6 hrs 45 mins, rest was decent.
Food: Didnt count today.
Food note: Wasnāt to hungry, but appetite seems to be coming back after the heat wave.
Workout:
Cable Curls 75lb 4x10, Machine Preacher Curl 80lb 3x14, Dumbbell Spider Curl 50lb 3x10, Cable Tricepa Pushdown Bar 50lb 4x15, Cable Crossbody Bent Lateral Raise 20lb 3x10, Reverse Curls 40lb 3x15.
Supplements:
2000mg EAAs
1200mg Magnesium
1000mg Vitamin C
100mg Potassium
100 mg CoQ10
Relief Factor: 1 package
Detox 19: 2 caps
Vitamode Multivitamin
Adaptogen Herb Complex
Clean Nutra All in One: 4 caps
Journal: Just getting back into the flow of things.
4 Likes
7/1/2025
Weight:
237.0 lbs
Sleep:
6 hrs 4 mins, rest was alright
Food:
Kcals: 2453
Macros: 166C/239P/88F
Broke fast: 7:30am
12 Oz Sugar Free Redbull
Meal 1: Breakfast sandwich.
Snack : Protien bar
Meal 2 : Chicken, rice.
Postworkout : Protien bar.
Meal 3 : Steak
Started fast: 7:45pm
Food note: Hungar was just fine, felt good all day.
Workout:
Dumbbell Bench Press 70lb 3/10, Assisted Pullup 165lb 2/11 1/7, Hack Squat 280lb 2/8 1/7, Deadlift 315lb 3/4, Leg Press Calves 208lb 3/30
Supplements:
2000mg EAAs
1200mg Magnesium
1000mg Vitamin C
100mg Potassium
100 mg CoQ10
Relief Factor: 1 package
Detox 19: 2 caps
Vitamode Multivitamin
Adaptogen Herb Complex
Clean Nutra All in One: 4 caps
Journal: Had a good day. Good workout. Had some family stuff going on and vacation so took a break from the log. Refresed and ready to get back at it.
3 Likes
Weight still coming down. Nice job keeping it under control on vacation
Just figured Iād give a little update on progress since i been mia on the journal for awhile now. Iām down to 222.5 lbs. and 16.5% body fat. Thanks again for the advice bro. Not only has it helped me but I implemented a similar diet plan with my mother and she is down 40 lbs in 4 1/2 monts.
3 Likes
Awesome Dude!!! You look great! Glad I was able to help. That great that you were able to take the tools youāve developed and help your Mom as well!!! Keep up the great work!!!
1 Like