Prep Files #05

This definitely wasn't my best week.

After a few good weeks, I let myself get a little too comfortable.

I missed a workout.

I only got about half of my cardio done.

I didn't prepare my meals like I should have, and I ended up being off on my calories for a few days.

I also decided to take a social day over the weekend.

Other than making sure I still hit my protein, I pretty much put prep on pause for the day.

Honestly, I don't regret taking the day.

I do regret not planning for it better.

Current Status

Division

  • Men's Physique
  • Classic Physique

Weeks Out

14

Current Weight

213.3 lbs

Starting Weight

216.4 lbs

Weekly Change

+0.5 lbs

Phase

Pre-Prep

Weekly Check-In Photos

Front

Front check-in photo at 14 weeks out

Side

Side check-in photo at 14 weeks out

Back

Back check-in photo at 14 weeks out

What Changed This Week?

The biggest thing I noticed this week was... not much.

The scale was up a little.

StageLab didn't really notice any visual changes compared to last week either.

To be honest, I'm not surprised.

I didn't give myself much of a chance to make progress.

The good news is that I still felt strong every time I was in the gym.

My motivation is still there.

This week wasn't about losing motivation.

It was just one of those weeks where life got in the way a little more than I let it before.

Looking back, I know exactly where I can improve.

Most of it comes down to planning better.

Prep is a lot easier when the meals are already made and the cardio is already scheduled.

This Week's StageLab Recommendation

Recommendation

Hold

StageLab recommendation screenshot at 14 weeks out

The recommendation was to hold again.

I actually expected that.

Nothing really changed this week.

The scale didn't move in the direction I wanted.

The visual check-in looked almost identical.

And honestly, I don't think changing calories or adding cardio would solve the real problem.

The problem wasn't the plan.

It was that I didn't follow it the way I should have.

Until I can honestly say I gave the plan everything I've got, there's no reason to start changing it.

My Thoughts

This week feels more like a reminder than a setback.

It's easy to think that because you're still 14 weeks out, one week doesn't really matter.

Maybe that's true by itself.

But a few weeks like this in a row?

That's how prep starts getting away from you.

I definitely feel like I'm in catch-up mode now.

Not because I'm panicking, but because I know I can do better.

I'm not questioning the plan.

I'm questioning my execution.

I've been through this process enough times that it's not enough to just show up anymore.

I still believe I'll be ready, but the overall goal is to improve from my previous shows.

I still think I have enough time to get things right.

But I also know I can't keep having weeks like this and expect everything to magically work itself out.

This week is about getting back to doing the little things right.

Current Plan

Calories

2725 kcal

Protein

227 g

Carbs

283 g

Fat

76 g

Cardio

2 x 25 min

What Happens Next

This week is pretty simple.

No trying to make up for last week.

No starving myself or adding extra cardio because I feel guilty, no matter how much I want to.

Just get back to following the plan.

Show up motivated and strong for every workout.

Push myself through every cardio session.

Get my calories and macros more consistently on track.

Feel good after this week knowing I gave everything I had.

One good week is all it takes to get things moving again.

Current Snapshot

Weight: 213.3 lbs

Starting Weight: 216.4 lbs

Weeks Out: 14

Phase: Pre-Prep

Current Recommendation: Hold

Current Focus: Get back into the routine and stack together a solid week.

Next Update

Prep Files #06 - 13 Weeks Out