CREATE GOOD HABITS &
SHOW UP FOR YOURSELF &
HAVE A POSITIVE MINDSET &
YOU CAN GET THERE TOO
They call me Butter, but don’t get it twisted—I melted off over 100 pounds the hard way. No shortcuts, no crash diets, just straight-up dedication, hustle, and a whole lot of sweat. It wasn’t always easy (especially when your name sounds like something you’re trying to cut out), but that’s the beauty of it—it can be done. I’m living proof that with the right mindset, a little bit of humor, and a whole lot of heart, you can transform your life and still enjoy the journey. Now, I want to share what worked for me—the routines, the mindset shifts, the real-life tips—because if I can do it, so can you. Let’s melt the excuses and cook up some real change together.
Heaviest Weight (lbs)
Total Weight Lost (lbs)
Current Weight (lbs)
%
Can You Do It?
Quick FAQ
What made me lose weight?
I wanted to lose weight because, as a music producer and dancer, I knew my body needed to match the energy of my passion. I was creating sounds that moved people, but I couldn’t move the way I wanted to—physically or mentally. I deserved to feel strong, confident, and alive in every beat I dropped and every step I danced. This journey wasn’t just about shedding pounds; it was about stepping into the best version of myself so I could keep doing what I love with purpose and power. Now that I’ve done it, I’m ready to share everything that worked for me—because if Butter can melt 100 pounds and still groove, so can you.
Was it hard?
One of the biggest lessons I’ve learned on this journey is that happiness isn’t handed to you—you’ve got to work for it. Whether it’s building wealth, nurturing relationships, or leveling up your mental and physical health, it all takes real effort and dedication. But here’s the good news: the work is *worth it*. When you commit to showing up for yourself, the rewards go far beyond the scale. You feel it in your confidence, your energy, your peace—and that’s the kind of success money can’t buy.
How long did it take to lose weight?
When I hit my 100-pound milestone, it took me about 8 months—but don’t let that number fool you. That’s just the surface. The real story runs deeper, because true transformation isn’t just about time—it’s about intention. Anyone can chase a quick result, but what really matters is building habits and a lifestyle that last. For me, it wasn’t just about losing weight, it was about gaining a better mindset. The key is shifting your focus from a finish line to a lifelong journey. Because at the end of the day, this isn’t a sprint—it’s a marathon. And the goal isn’t just to change your body, it’s to change your life.
Daily Workouts
*If you see skipped days, it’s probably a rest day*
Index: BW (Body Weight), KB (Kettle bell), DB (Dumbbell), BB (Barbell), CAB (Cable), FM (Free-Motion), MA (Machine), PL (Plate), Sets x Reps, Incline/MPH
May 30, 2025
Warm Up
- (3×12) KB Swings 15lbs
- (3×12) KB Squat 15bs
- (3×12) KB Halo 15lbs
- (3×12) Forearm Twists 15lbs
- (3×12) DB Front Raises 15lbs
Weight Training (4×12)
- (4) Mule Pull
- (4) Mule Push
- (4×10) KB Cleans 15lbs
- (4×15) HS Chest Press 97lbs
- (4×15) PL Side Crunch 25lbs
- (3xDrop-Set 100lbs – 20lbs x 10reps) CAB Triceps Push Down
- (3×15) PL Squat 35lbs
- (3xDrop-Set 85lbs – 15lbs x 10reps) ST Chest Press
- (3×15) Cross Knee Drives
- (4×15) MA Leg Press 280lbs
- (4×15) DB OH Triceps Ext 30lbs
- (4×12) BB Incline Skull Crushers
- (4×12) BB Incline Chest Press
- (4×15) PL Side Crunch
- (4×12) BB Incline Chest Press
- (3xDrop-Set 50lbs – 10lbs x 10reps) MA HS Shoulder Press
Cooldown
- 20min Walk
- 12min Stretch in Sauna
May 29, 2025
Warm Up
- 10min walk
- (3×12) KB Swings 20lbs
- (3×12) KB Squat 20lbs
- (3×12) KB Halo 20lbs
- (3×12) Forearm Twists 15lbs
- (3×12) DB Front Raises 15lbs
Weight Training
- (4) Mule Pull
- (4) Mule Push
- (3xDrop-Set 115lbs – 20lbs x 10reps) CAB Lat Pull-Down
- (3xDrop-Set 65lbs – 10lbs x 10reps) MA Lat Raise
- (4×15) DB Incline Curl 22.5lbs
- (4×15) PL Side Crunch 25lbs
- (4×15) DB Chest Supported Row 32.5lbs
- (4×15) DB Lat Raise 12.5lbs
- (4×15) MA Shoulder Press 50lbs
- (3xDrop-Set 100lbs – 10lbs x 10reps) MA Low Row
- (3xDrop-Set 80lbs – 20lbs x 10reps) Rope Hammer Curl
Cooldown
- 25min Walk
- 15min stretch
May 27, 2025
Warm Up Circuit
- (3×12) KB Swings 14kg
- (3×12) KB Squat 14kg
- (3×12) KB Halo 14kg
- (3×12) Forearm Twists 12lbs
Weight Training (4×12)
- (4×15) DB Incline Press 52.5lbs
- (4×15) DB Kick Back 30lbs
- (4×15) CAB Fly 30lbs
- (4×15) Wood Chop 30lbs
- (4×15) CAB Decline Press 37lbs
- (4×15) BB Deadlift 60lbs
- (4×15) CAB Overhead Tri Ext 60lbs
- (4×15) Push Ups
- (4×15) PL Side Crunch 25lbs
- (3×10/Pyramid 80lbs – 20lbs) CAB Triceps Ext
- (4×15) MA Leg Curl 115lbs
- (4×15) Cross Knee Drives
- (3×10/Drop Set 135lbs-50lbs) MA Chest Press
Cooldown
- 15min Walk
Walk With Iris
- 1mi
May 26, 2025
Walk With Iris
- 1mi
Warm Up
- (4) Mule Pull/Push
- (4×15) KB Swing 18kg
- (4×12/side) KB Clean Press
- (4×15) AB Roller
- (4×15) Shoulder Press 80lbs
Weight Training
- (4×15) DB Shoulder Press 27.5lbs
- (4×15) Decline Sit Ups
- (4×15) BB Curl 65lbs
- (3×10 Drop set) Hammer Curl 90lbs – 20lbs
- (4×15) MA Lat Pull-down 120lbs
- (3×10 Drop Set) CAB Low Row 100lbs – 20lbs
- (4×15) MA Leg Ext 70lbs
- (4×15) MA Lat Raise 50lbs
Cooldown
- 15min Walk
May 23, 2025
Warm up (3sets/12)
- KB Swings 25lbs
- KB Squat 25lbs
- KB Halo 25lbs
- Forearm Twists 10lbs
Weight Training (4×12)
- BB Preacher Curl 55lbs
- BB Bent Over Row 80lbs
- MA HS Lat Pull-down 132lbs
- DB LP Curl 22.5lbs
- DB Laying Curl 15lbs
- CAB Low Row 100lbs
- CAB Lat Raise 20lbs
- CAB Curl 80lbs
- MA Deltoid Fly 40lbs
- MA Leg Press 260lbs
- MA Lat Raise 40lbs
- Rotary Calf Ext 205lbs
Walk With Iris
- 1mi
May 22, 2025
Warm up (3sets/12)
- KB Swings 15lbs
- KB Squat 15lbs
- KB Halo 15lbs
- Forearm Twists 10lbs
Weight Training (4×12)
- BB Preacher Curl 55lbs
- BB Bent Over Row 80lbs
- MA HS Lat Pull-down 142lbs
- DB LP Curl 22.5lbs
- DB Incline Curl 22.5lbs
- DB Lat Raise 15lbs
- MA Leg Press 260lbs
- Rotary Calf Ext 205lbs
- MA AB-X (8×25) 200reps
- DB Single Arm Lat Raise (8×10) 10lbs
Cooldown / Cardio
- 15min Walk
Walk With Iris
- 1mi
May 20, 2025
Warm up (3sets/12)
- KB Swings 15lbs
- KB Squat 15lbs
- KB Halo 15lbs
- Forearm Twists 10lbs
Weight Training (4×12)
- BB Preacher Curl 55lbs
- BB Bent Over Row 80lbs
- MA HS Lat Pull-down 142lbs
- DB LP Curl 22.5lbs
- DB Incline Curl 22.5lbs
- DB Lat Raise 15lbs
- MA Leg Press 260lbs
- Rotary Calf Ext 205lbs
- MA AB-X (8×25) 200reps
- DB Single Arm Lat Raise (8×10) 10lbs
Cooldown / Cardio
- 15min Walk
Walk With Iris
- 1mi
May 19, 2025
Walk with Iris
- 1mi
Warm Up Circuit
- (3×12) KB Swings 25lbs
- (3×12) KB Squat 25lbs
- (3×12) KB Halo 25lbs
- (3×12) Forearm Twists 10lbs
Weight Training
- (4×12) MA HS Chest Press 124lbs
- (4×20) Knee Drives
- (4×12) BB Skull Crushers 55lbs
- (4×12) Chest Press 55lbs
- (4×12) DB Shoulder Press 35lbs
- (4×12/side) PL Side Crunch 25lbs
- (4×12) CAB Tricep Push Down 50lbs
- (4×12) PL Side Crunch 25lbs
- (4×12) FM-CAB Decline Fly 77lbs
- (4×12) FM-CAB Wood Chops
Cooldown
- Cool Down Circuit
- (4x45sec) Jump Rope
- (4x45sec) Knee Drives
- (4x45sec) DB Front Raise/Lat Raise Lunge 7.5lbs
May 16, 2025
Weight training (freestyling)
- (4×15) DB Laying Down Curl 15lbs
- (4×15) DB Deltoid Raises 15lbs
- (4×15) CAB Lat Pull-down Close Grip 85lbs
- (4×15) CAB Single Arm Lat Raise 20lbs
- (4×15) DB LP Curl 15lbs
- (4×15) MA (StarTrac) Fixed Lat Pull-down 90lbs
- (4×15) DB Hammer Curl 15lbs
- (4×15) CAB Low Row Wide Grip 70lbs
- (4×15) DB Forearm Curl 15lbs
- (4×15) MA Lat Raise 40lbs
- (4×15) DB Front Raise 12.5lbs
- (4×15) KB Shrugs 18kg
- (4) KB Suitcase Walks 18kg
May 9, 2025
Warm up (3sets/12)
- KB Swings 10kg
- KB Squat 10kg
- KB Halo 10kg
Circuit 1 (3sets/1min)
- Leg Press 180lbs
- BB Preacher Curl 40lbs
- BB Bent Over Row 40lbs
Circuit 2 (3sets/1min)
- DB Lunges 12.5
- DB Incline Curl 12.5bs
- DB Lat Raise Lunge 12.5lbs
Circuit 3 (3sets/1min)
- FM Curl 13lbs
- FM Lat Half Kneel Pull-Down 40lbs
- FM Lat Raise 10lbs
Circuit 4 (3sets/1min)
- MA Lat Pull Down 90lbs
- BB Foreaarm Curl Suicide Grip 30lbs
- PL Shoulder Shrug 25lbs
Walk With Iris
- 1mi