Week 13: Sometimes I Like to Rant

Week 13

Body Stats:

Weight on average of 177.6lbs with a 10.6% BF as measured via BIA. Week’s change of -1.17lbs. I’m 5’9.5” for reference. ROL dropping back down to our target range after a previous week high. Looking to pull 0.75-1lb per week at this point with that rate dropping lower the closer to show day I get for muscle retention purposes.

Now around 7-10lbs above my target competition weight for the first of ??? shows.

Oura Data:

Readiness: AVG 77, High 89, Low 69

Readiness is described as “Readiness is an overall measure of your recovery that signals your capacity to perform at your mental, emotional, and physical best.” Its calculation includes data from: Resting heart rate, heart rate variability, body temperature, and a comparison of previous day’s energy expenditure to previous night’s sleep rating.

4% increase from last week, however a negligible change subjectively. Small fluctuations are drowned out by the business of my schedule and all the other self-inflicted tasks throughout my day to day.

Sleep Score: AVG 70, High 85, Low 58

Sleep tracking measures total REM, Deep, Light, Sleep Efficiency, and Total sleep with comparisons of total time asleep with periods of wakefulness and HRV throughout the night.

This week saw me average 6.2 hours, a slight uptick from last week’s 5.9 hours. If you haven’t noticed by now I can and have functioned completely fine on sub 7 hours of sleep for years.

Undergrad --> Graduate School --> Post-Grad and Entrepreneur … Not much time for sleep since 2012. I work hard now and willingly sacrifice sleep so that I don’t have to in the future. Is 8-10 hours of sleep optimal for recovery/health/stress control/etc., absolutely. Would it interfere with my ability to progress my entrepreneurial, professional, and financial standings? Absolutely. Some of you kids chasing optimal recovery, PNS activation, in bed before 9:00PM, morning meditation routine, etc have never had to struggle and it shows.

Talk to me about completing a Doctoral program while training clients in person 15+ hours/week, studying to the extent required of the degree, starting and growing an online business, personally competing with the training required as such, and working overnight shifts unloading freight trucks to pay the bills….But I’m sure that extra set of squats you added this week wrecked your recovery didn’t it.

I’ll step off my soapbox now.


Current split:

Mon - Rest

Tuesday - Full

Wed - Rest

Thursday – Chest/Delts/Arms

Fri – Back/Biceps

Sat – Legs/Delts

Sun – Rest

Average training week, had one fantastic session fueled by 800mg caffeine and various other supplements. Not something I’m trying to make a habit but damn did it feel good. Split and exercise selection hasn’t changed for some time as there’s no reason to fix what isn’t broken.

Some changes will be coming simply from a scheduling perspective as I have completely revamped my garage gym and gained some pieces while losing others.

Managed to equate reps on most movements as compared to the previous week, gained a few on various isolations, but overall did the work required to maintain muscle at this point.

Some real vascularity is starting to show through, so gym sessions are becoming a bit more fun now, even as flat as I am from the deficit.


Goal intake of 2050 calories (200P 200C 50F).

Actual average intake: 2033 cal (199.5P 199.5C 48.6F).

This ain’t my first rodeo when it comes to meal planning. The trick here is getting very comfortable eating the same food groups as 80% of your intake, with 20% left for weekly variability for adherence purposes.


Goal step count: 7-10k daily

Realized average step count: 6500

Just shy of the goal, however with ROL still on track we aren’t overly concerned and haven’t yet pushed any sort of cardiovascular regimen.

Special Topics:

Weight vest remained at 20 lbs for this week (reference week 1 if you don’t know what I’m talking about). Any discomfort from wearing the vest has passed. I quite often forget that I’m wearing it.

Artificial weight now below 200 lbs, however due to weight vest limitations and desired contest weight our trend of maintaining a 200lb artificial weight will have to stop around this point. We might begin to see a corresponding decrease in rate of loss, which would necessitate an increase in daily activity or the onset of true cardio. Time will tell.

Goal is to keep energy flux high, so keeping calories as high as possible for as long as possible is the priority.

Week in Review:

Solid week overall, things are starting to get real as the eventual show day creeps nearer. When will it be? I guess you guys will have to keep tuning in to find out. Just keep in mind that in both my 2017 and 2019 preps I competed at 163-167lbs and I am currently 177lbs on average after a two year gaining phase. Should put things into some level of clarity for ya’ll.

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