Prep Files #06
13 Weeks Out - The Scale Didn't Move
The scale didn't move at all this week.
213.3 last week.
213.3 this week.
But this week still felt much better.
After missing a workout, only doing about half my cardio, and being off on my diet for a few days last week, I got everything done this time.
All my training days.
All my cardio.
The diet wasn't perfect, but with July 4th and a few other things going on this week, I did about as well as I expected to.
So even though the scale didn't change, I'm a lot happier with this week.
Current Status
Division
- Men's Physique
- Classic Physique
Weeks Out
13
Current Weight
213.3 lbs
Starting Weight
216.4 lbs
Weekly Change
0.0 lbs
Phase
Prep
Weekly Check-In Photos
Front
Side
Back
What Changed This Week?
This week was a lot better than last week.
I got all my training days in and finished all my cardio.
The one thing I've been struggling with is sleep.
I'm not too worried about it yet, but it is something I'm paying attention to. Right now I still feel strong in the gym and I don't feel like my recovery has taken a major hit.
As I get closer to the show, though, I know that's something that could become a problem.
Prep is only going to get harder from here. Calories will eventually come down, cardio will probably go up, and recovery is going to matter more.
So I don't want bad sleep to become normal.
The diet was a little less straightforward this week.
With July 4th and the World Cup going on, I had a few things to do and ended up eating out a couple of times.
I still tried to eat fairly clean and track everything as closely as I could, but there's only so accurate you can be with restaurant food.
At some point, you make an educated guess and move on.
I'm fine with that right now.
At 13 weeks out, I don't think I need to avoid every restaurant or social activity just because I'm in prep.
Normally I don't start worrying too much about that until I'm around 6-8 weeks out, depending on how I look and how things are moving.
For now, I just try to make a reasonable choice, estimate it the best I can, and keep the rest of the day on track.
The Scale Stayed the Same
After being 213.3 last week, I was exactly 213.3 again this week.
I'm not worried about it.
I actually feel like I'm getting tighter.
Nothing dramatic, but I can see and feel a little more coming through.
That's one of those things that can mess with your head during prep if you let it.
You do everything better than the week before and expect the scale to reward you for it.
Then it doesn't move.
But it's been one week.
I'm 13 weeks out.
This is way too early to start changing the plan because of one number.
This Week's StageLab Recommendation
Recommendation
Hold
StageLab recommended holding again.
Based on the check-in photos, it noticed some improvement in definition and symmetry this week.
It also still thinks I'm lacking a little ab detail compared to what's normally expected at this point in prep.
I agree with that.
I'm not as lean through my midsection as I'd ideally like to be at 13 weeks out.
It's nice having something else look at the photos and come to the same conclusion, though.
Looking at yourself every day makes it hard to tell what's actually changing.
Sometimes I think I look better.
Sometimes I think I look exactly the same.
Sometimes it depends on the lighting.
So having a third party confirm that there was some improvement, while also pointing out that I'm still a little behind in one area, is useful.
For now, the recommendation is still to hold.
I think that's the right call.
My Thoughts
I'm still not worried.
Calories haven't really been cut much yet.
I'm still doing very little cardio.
And even though the scale didn't move this week, I feel like I'm getting tighter.
There's still a lot left to change when the time comes.
That's actually why I'm looking forward to the next adjustment a little bit.
Right now, things are moving slowly.
Once calories come down or cardio goes up, I'm curious to see how quickly things start changing.
I feel like that's when things are going to start popping a little more.
But I'm not going to force it just because I want to see faster changes.
Thirteen weeks out still feels early to me.
Twelve weeks out is different.
I don't know why, but 12 weeks has always been a mental benchmark for me.
That's when prep starts to feel a little more real.
The show isn't right around the corner, but it also doesn't feel far away anymore.
Next week, I'll cross that line.
That's probably when I'll start paying a little more attention to where I am, how much work is left, and whether I still feel as confident about the timeline.
Current Plan
Calories
2725 kcal
Protein
227 g
Carbs
283 g
Fat
76 g
Cardio
2 x 25 min
What Happens Next
For now, nothing changes.
I'm going to keep following the same plan.
Get all my training in.
Get all my cardio done.
Keep the diet where it needs to be.
And hopefully get my sleep under control.
Next week is 12 weeks out.
That's the point where I personally start looking at prep a little differently.
StageLab still says hold.
I still feel confident.
We'll see if anything changes when we cross that line.
Current Snapshot
Weight: 213.3 lbs
Starting Weight: 216.4 lbs
Weeks Out: 13
Phase: Prep
Current Recommendation: Hold
Current Focus: Keep the plan the same, improve sleep, and see what happens as I cross the 12-week mark.
Next Update
Prep Files #07 - 12 Weeks Out