By Don in Health — 27 Apr 2025

Day 1 – Transformation Begins

Starting Weight: 209.6 lbs
Status: Clean. Clear. Controlled.

If you're reading this for the first time, start here.
Project Resurrection is a 9-week return to form—physically, mentally, and beyond.

I didn’t start with a bang.
I started with intent.

Fasted through the morning—not as punishment, but as protocol.
Trained early: Peloton. Kettlebells. Chest. Back.
No hype. No music montage.
Just presence. Just sweat.

When it came time to eat—I didn’t graze. I executed.

Fuel Intake:

9 oz grilled chicken
8.4 oz grilled salmon
0.635 lb roasted sweet potatoes
0.645 lb herb-roasted Brussels sprouts
2 scoops whey protein
2 scoops creatine (10g total)
Electrolytes
Fish oil (with both meals)
No third meal. Hunger wasn’t calling. I was done.

No craving.
No crash.
No compromise.

This wasn’t a reset.
This was a return.

And the man who showed up today?
He’s not asking permission anymore.

PROJECT RESURRECTION – DAY 1

Date: 04/21/2024 (Monday)
Starting Weight: 209.6 lbs
Theme: Remember Who You Are

Morning Mindset

Wake-up time: 7:00 AM
Sleep quality (1–10): 7 hours
First thoughts:
“I woke up calm. Magnesium worked. No anxiety, just clarity.”

Fasted Morning Protocol

Last food: ~11:30 PM (10.5 hr fast)
16–24 oz water
Morning electrolytes
Black coffee: Yes
Creatine (sipped during workout)
Skipped sugary multivitamin on purpose

“I used to think fasting was punishment. Today, it felt like clarity. I wasn’t starving—I was sharpened.”

Workout: Pull Day (Heavy)

Time: 10:00 AM
Duration: ~60 minutes
Intensity (1–10): 9

Exercises:

Lat Pulldown (sub for Pull-Ups) – 4 x 8–10
One-Arm DB Rows – 3 x 10–12
Seated Cable Row – 3 x 10–12
Shrugs – 3 x 12–15
EZ Bar Curls – 3 x 10–12
Hammer Curls – 2 x 10–12
Optional: Dead Hangs

Pump Score (1–10): 8
Progressive Overload Applied: Yes
Rest Intervals: 45–60 seconds

“I didn’t chase PRs—I chased control. Tension. That pump told me I’m not starting over. I’m picking up where I left off.”

Post-Workout Recovery

Whey + Creatine (2 scoops whey, 4 scoops creatine total)
Post-lift meal: Grilled chicken + sweet potatoes
Water intake: 1 gallon goal
Electrolytes repeated? Yes

Evening Protocol

Magnesium glycinate before bed?Yes
Wind-down activities: Read Kindle
Tomorrow’s Plan: Cardio (Active Walk)

Mindset Check-In

What did I prove today?
Where did I level up?
What’s one thing the old me would’ve skipped—but I showed up for?

Closing Thought:

“You don’t rise to the level of your goals.
You fall to the level of your systems.
Today, my system held. Day 1—won.”

Suggested Next Reading (Day 2 - Click here)