6 Weeks Out - Crunch Time
Six weeks out.
This is pretty much where I consider crunch time to start.
There's still weight to lose and I'm not at the point where I can afford to keep having days that are a little off.
The goal is to get under 200 lbs, and for Classic Physique I need to be under the 202 lb cutoff.
Sitting at 209.4 right now, that's completely doable.
But seven pounds also isn't going to disappear on its own.
From here on out, I really don't want to deviate from the plan.
Current Status
Division
- Men's Physique
- Classic Physique
Weeks Out
6
Current Weight
209.4 lbs
Starting Weight
216.4 lbs
Weekly Change
-0.4 lbs
Phase
Prep
Weekly Check-In Photos
Front
Side
Back
What Changed This Week?
This was actually a pretty good week in terms of sticking to the plan.
I got all my workouts in.
My macros were mostly right where they needed to be.
I did have to eat out for two meals, but I'm getting to the point where I don't really want to gamble on restaurant portions anymore.
Earlier in prep I'd order something that looked reasonable, estimate the macros, and move on.
At six weeks out, I don't really want to do that.
Even if a restaurant lists the nutrition, you have no idea whether the person making your food gave you four ounces of something or eight.
So both times I kept it about as simple as I could.
Chicken salad.
Vegetables.
No dressing.
Then I ate the carbs I needed when I got home where I could actually measure them.
Vegetables are so low in calories that even if the restaurant gives me way more than I'm expecting, it's really not going to make much difference.
It's not the most exciting restaurant meal in the world, but that's kind of where I'm at now.
Six weeks isn't that long.
Something I Still Need to Work On
One thing I keep slacking on is training abs.
I've always hated doing them.
It's one of those things I get to the end of a workout and suddenly it's really easy to convince myself I'll just do them tomorrow.
I've gotten away with that for a long time because I'm doing heavy compound movements and my abs are obviously working during those.
But I've always felt like direct ab work becomes more important during prep.
Especially now that I'm trying to bring out as much detail as possible through my midsection.
So that's something I want to be much better about over these last few weeks.
I can't complain about wanting more ab detail and then keep skipping abs.
This Week's StageLab Recommendation
Recommendation
Reduce calories to 2450 per day.
StageLab still has me slightly behind at six weeks out.
I'm getting leaner.
I can see it in the photos and in the mirror.
It's just not happening as quickly as I'd like anymore.
StageLab is seeing basically the same thing, so this week it gave me a pretty decent calorie cut.
Calories are coming down to 2450.
Protein is staying high at 227 grams.
Carbs are dropping to 230 grams.
Fat is coming down to 70 grams.
Honestly, this is pretty much exactly what I would've done myself.
At 209.4 lbs with six weeks left, I don't think this is the time to keep making tiny adjustments and hoping everything catches up.
I still need to get leaner and I still need to get under the Classic Physique weight limit.
It's time to start pushing a little harder.
My Thoughts
This is the point where prep starts feeling different to me.
Earlier on, everything felt pretty relaxed.
There was plenty of time.
Calories were high.
If I had to estimate a meal once in a while, I didn't really care.
Now I'm six weeks out and sitting a little over seven pounds above the Classic Physique cutoff.
That's not something I'm panicking about.
Seven pounds in six weeks is completely realistic.
But I also don't have enough time to waste weeks anymore.
I feel like I'm getting leaner.
Training is still going well.
I'm still motivated.
I just need the rate of progress to pick up.
That's why I'm completely fine with the calorie cut.
I knew this part was coming eventually.
Now I just need to see what happens when the plan gets a little more aggressive.
Current Plan
Calories
2450 kcal
Protein
227 g
Carbs
230 g
Fat
70 g
Cardio
5 x 25 min
What Happens Next
There's really not much to overthink anymore.
Hit the calories.
Hit the macros.
Get every workout in.
Get every cardio session done.
Actually train abs instead of telling myself I'll do them tomorrow.
And stop guessing on food when I don't have to.
The goal right now is pretty clear.
Get under 200.
Make the 202 lb Classic Physique cutoff comfortably.
And get the conditioning where it needs to be.
Six weeks left.
Time to push.
Current Snapshot
Weight: 209.4 lbs
Starting Weight: 216.4 lbs
Weeks Out: 6
Phase: Prep
Classic Physique Weight Limit: 202 lbs
Current Recommendation: Reduce calories to 2450 per day.
Current Focus: Pick up the rate of fat loss, tighten up the diet, and bring in more midsection detail.
Next Update
Prep Files #14 - 5 Weeks Out