11 Weeks Out - Trusting the Process
This week felt a lot better.
After increasing my cardio last week, my weight finally started moving again.
I also ended up at my lowest weight since prep started.
The week wasn't perfect though.
I had a couple days where I didn't eat quite like I should have, but I also didn't let those meals turn into an excuse to fall off the diet.
Overall, I'm happy with how this week went.
Current Status
Division
- Men's Physique
- Classic Physique
Weeks Out
11
Current Weight
210.2 lbs
Starting Weight
216.4 lbs
Weekly Change
-2.3 lbs
Phase
Prep
Weekly Check-In Photos
Front
Side
Back
What Changed This Week?
This week wasn't really about training.
It was more about being prepared.
I ended up going out for the World Cup games twice, and I didn't really plan ahead with food.
There weren't many options that you'd consider bodybuilding prep friendly.
I could have skipped eating, but I knew that wasn't the right choice either.
One day I ended up getting a cheesesteak.
The other day I had sushi.
Neither one was ideal, but they were both high in protein.
I made my best guess on the macros, logged everything, and then just kept eating according to plan for the rest of the day.
The morning after both meals my weight was up a little.
Honestly, I expected that.
It was probably just the extra sodium more than anything.
By the end of the week I was back to hitting every meal exactly like I wanted to, and my weight ended up lower than it had been all prep.
Looking back, I don't really regret what I ate.
I just should have planned ahead better.
This Week's StageLab Recommendation
Recommendation
Hold current nutrition and cardio.
Since the weight started moving again, StageLab recommended keeping everything exactly the same for another week.
That was honestly what I was hoping for.
The extra cardio seems like it was enough, so I'd rather leave everything alone than start making more changes just because I can.
The visual analysis still has me a little behind.
This week it called out my abs and lower back.
I already had a feeling my abs were lagging, so that wasn't much of a surprise.
The lower back honestly caught me off guard. It wasn't something I'd really been paying attention to until this week's check-in.
My Thoughts
The abs are probably the only thing I'm thinking about right now.
I'll admit they worry me a little.
It makes me wonder if I gave myself enough time for this prep.
I probably could have started a little earlier.
At the same time, I don't think it's time to panic.
The weight is moving again.
I'm making progress.
There are still a lot of weeks left.
If things slow down again, I'll probably have to get more aggressive.
For now though, I'm just going to trust the process and keep doing what I'm doing.
Current Plan
Calories
2725 kcal
Protein
227 g
Carbs
283 g
Fat
76 g
Cardio
3 × 25 min
What Happens Next
This week is pretty simple.
Keep training hard.
Keep getting the cardio done.
Be better about planning meals when I know I'm going out.
Hopefully the weight keeps moving and I can leave the plan exactly where it is for another week.
Current Snapshot
Weight: 210.2 lbs
Starting Weight: 216.4 lbs
Weeks Out: 11
Phase: Prep
Current Recommendation: Hold current nutrition and cardio.
Current Focus: Stay consistent and let the conditioning continue to come in.
Next Update
Prep Files #09 - 10 Weeks Out