Bodybuilding Prep Update: Week 10
Changing up how I update my prep, at least for now. Man have I learned A LOT in these past couple weeks!
Weekly Avg. (Scale & Skulpt Chisel):
179.4 lbs (⬇️ .3 lbs total)
17.3% Body Fat (⬇️ .2%)
148.4 lbs Lean Mass (⬆️ .1 lbs)
30.9 lbs Fat Mass (⬇️ .4 lbs)
A slow week of progress, but I’ll be honest, my diet was NOT as on point as it should have been in the past 7-10 days 😪. Doing no favors to my abs… Oh who am I kidding, I don’t have abs yet anyway 😂
I made my deficit more aggressive this past week in hopes of speeding up fat loss, but that led to extra hunger & a couple of instances of stress eating. I’m reintroducing some calories to avoid this in the coming week.
I’m also increasing my training frequency & intensity. After talking with Menno @bayesianbodybuilding about my Training Status, we established that I’m “advanced” in terms of how much I’ve grown compared to my genetic potential (yes, you can estimate this). I’m not some super elite lifter or something lol. It just appears that I have average/slightly-above average growth potential and I’m starting to approach the “glass ceiling” for my personal, natural growth. This calls for a change to both diet & training.
Diet wise, it coincides with my observation above: the more advanced you get, the less aggressive your deficit should be in order to preserve lean mass. For training, the major 🔑 here will be to up the intensity (% of 1RM) on all lifts. Intensity should increase as you advance to increase muscle activation. According to my training log (and anecdotally), progress is better in response to higher load work, and I don’t feel nearly as fatigued as I do when doing mid-high rep sets. For most other people, it’s the opposite ¯\_😄_/¯
Meditation & comedy on Netflix have been huge! Go ahead & chuckle; these tactics really regulate my mood & relieve stress. Planning more of these activities on a daily basis to keep things headed in the right direction (about to go meditate now, actually). I’m trying to build these good habits, while breaking a bad one: excessive stimulant use! I notice this can throw my hunger out of whack. 2 ☕️/day, max!
Adapt & advance!
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