Prep Files #01

An interesting side note:

I've been using StageLab to help organize check-ins, track trends, and review progression throughout prep.

Today officially starts prep.

For the next 18 weeks, I'll be documenting everything publicly:

  • Bodyweight
  • Check-in photos
  • Training
  • Cardio
  • Diet
  • Adjustments
  • Wins
  • Mistakes

Starting at 216.4 lbs and 18 weeks out, this series will document every phase of prep—from the first check-in all the way to show day.

Every week I'll share the data, the decisions, the progress, and the setbacks.

At the end, we'll be able to look back and see exactly what worked, what didn't, and how the prep unfolded from beginning to end.

Current Status

Division

  • Men's Physique
  • Classic Physique

Weeks Out

18

Current Weight

216.4 lbs

Phase

Pre-Prep

Goal

Arrive on stage as lean as possible while preserving muscle, fullness, and performance.

Check-In Photos

Front

Front check-in photo

Side

Side check-in photo

Back

Back check-in photo

Where Things Stand

Looking at these photos, I know there's a lot of work ahead.

Part of me wants to push harder immediately. Cut calories, add cardio, and start chasing progress as fast as possible.

I've made that mistake before.

Right now, I'm trying to remind myself that prep isn't won in the first week. It's won by making good decisions consistently for months.

At this point, the goal isn't to force progress. The goal is to establish a baseline and see what happens when the plan is actually followed.

For the next week, the focus is simple:

  • Hit the plan
  • Be consistent
  • Log everything
  • Let the trends develop

There will be plenty of time to make adjustments later if they're needed.

For now, I'm more interested in collecting good data than making dramatic changes.

Current Plan

The plan for this week is pretty simple:

  • Complete all scheduled training
  • Complete all cardio
  • Hit macros consistently
  • Log morning bodyweight daily
  • Submit my weekly check-in

Nothing fancy.

At 18 weeks out, I'm not trying to force progress yet. I'm trying to establish a baseline, build momentum, and mentally prepare for the push ahead.

There will be plenty of time to make adjustments later.

For now, the goal is simple: collect good data, stay consistent, and give the process a chance to work.

An Interesting Side Experiment

As part of the process, I'll also be documenting the recommendations generated from my weekly check-ins and how those decisions play out over time.

This week's recommendation was simple:

Recommendation

Hold

Confidence

Low

Reason

Why the Recommendation Was to Hold

Honestly, I didn't want the first recommendation of prep to be "do nothing."

Looking at the starting photos and feeling like I have a long way to go, part of me wanted to get aggressive immediately. Cut calories, add cardio, and start pushing progress as fast as possible.

Instead, the recommendation was to hold the plan exactly where it is.

The reasoning was pretty simple: there just isn't enough information yet.

This is the first real check-in of prep. I don't know what my normal week-to-week weight fluctuations will look like. I don't know how my recovery will respond once the workload starts increasing. And I don't know how my body will respond when the plan is followed consistently for a full week.

Without those answers, making changes would just be guessing.

As much as I'd like to see progress happen immediately, prep isn't won in the first week.

For now, the goal is to execute the plan, collect good data, and give the process a chance to work.

We'll see what the next check-in looks like.

StageLab recommendation screenshot

What Happens Next

Over the next week, the focus is simple: execute the plan as well as possible and see what happens.

At 18 weeks out, I don't think I need more adjustments right now. I think I need more consistency.

I'll be paying attention to how my weight trends, how I feel, and how well I can stick to the plan day after day.

For now, the goal is simple: get my mind right, build momentum, and establish a baseline.

No changes yet.

Just execution.

Current Snapshot

Weight: 216.4 lbs

Weeks Out: 18

Division: Men's Physique / Classic Physique

Phase: Pre-Prep

Current Recommendation: Hold

Current Focus: Build consistency and collect data.

Next Update

Prep Files #02 — 17 Weeks Out