Prep Files #07
12 Weeks Out - The First Adjustment
This week felt good.
I got all my training sessions in.
I got all my cardio done.
My diet wasn't perfect, but it was mostly where I wanted it to be.
Overall, I feel like I'm finally settling into prep.
At the same time, this week also felt like a bit of a turning point.
For the first time since prep started, the plan changed.
Current Status
Division
- Men's Physique
- Classic Physique
Weeks Out
12
Current Weight
212.5 lbs
Starting Weight
216.4 lbs
Weekly Change
-0.8 lbs
Phase
Prep
Weekly Check-In Photos
Front
Side
Back
What Changed This Week?
One thing I've really been enjoying lately is changing up my cardio.
Since the weather has been nice, I've been swapping some of my stair stepper sessions for runs outside.
It's still cardio, but it doesn't feel nearly as repetitive.
Getting outside for half an hour clears my head, gives me a change of scenery, and honestly makes cardio feel a lot easier to get done.
I'll probably keep doing that as long as the weather cooperates.
Training has also continued to feel really good.
I still feel strong, and I haven't noticed much of a drop in performance yet.
The biggest thing I still need to improve is meal prep.
I've always struggled with staying ahead on my food.
Some days I'll look at the clock and realize I still have a couple meals left before bed because I didn't eat enough earlier in the day.
Other times I'll realize I don't even have enough food cooked for tomorrow and end up making a late-night grocery run when I'd much rather be relaxing.
That's completely my fault.
It's just poor planning.
I've dealt with it for years, and it's something I really need to get better at.
Meal prep isn't the exciting part of bodybuilding, but it probably makes the biggest difference.
When everything is already cooked, staying on plan is easy.
When it isn't, you're constantly trying to figure out your next meal instead of just enjoying whatever you're doing.
This Week's StageLab Recommendation
Recommendation
Increase cardio by one additional 25-minute session per week
This is the first change StageLab has made since prep started.
Honestly, I was expecting it.
My weight has slowed down over the last couple of weeks, and StageLab also thinks I'm a little behind for this point in prep.
I don't completely disagree.
I'd like to be a little leaner through my midsection by now.
The good news is I'm also very aware that my calories haven't been cut much yet and cardio has been pretty minimal up to this point.
So I don't see it as a reason to panic.
I see it as a reminder that it's time to start tightening things up.
The recommendation wasn't anything drastic.
Calories stayed exactly the same.
The only change was adding one extra 25-minute cardio session each week.
I actually like that approach.
Small changes are usually easier to evaluate than making three or four changes at once.
We'll see how my body responds before changing anything else.
My Thoughts
Twelve weeks has always been a mental checkpoint for me.
When prep starts, twelve weeks feels like it's forever away.
Now that I'm here, it feels like the real work begins.
I'm still confident I'll be ready.
I don't feel discouraged because StageLab thinks I'm a little behind.
If anything, it gives me a little extra motivation.
I know there are still plenty of tools left to use.
Calories haven't really been pushed yet.
Cardio is only now starting to increase.
There's still a lot of prep left.
This week reminded me that bodybuilding isn't just about training hard.
It's about staying organized.
The workouts are the easy part.
Cardio eventually just becomes part of the routine.
The part I still need to improve is making sure future me doesn't have to scramble for food at the end of the night.
If I can get ahead on meal prep, everything else becomes easier.
Current Plan
Calories
2725 kcal
Protein
227 g
Carbs
283 g
Fat
76 g
Cardio
3 x 25 min
What Happens Next
This week is pretty straightforward.
Get the extra cardio session done.
Stay on top of my meals.
Keep training hard.
Keep moving forward.
I'm interested to see what this first adjustment does.
Hopefully it's enough to get things moving again before calories need to come down.
If not, we'll make another adjustment when it's time.
That's prep.
Current Snapshot
Weight: 212.5 lbs
Starting Weight: 216.4 lbs
Weeks Out: 12
Phase: Prep
Current Recommendation: Increase cardio by one additional 25-minute session per week.
Current Focus: Tighten up the routine and see how the first adjustment plays out.
Next Update
Prep Files #08 - 11 Weeks Out