Week 3: Wash, Rinse, Repeat

Week 3

Body Stats:

Weight on average of 193lbs with a 14.3% BF as measured via BIA. Week’s change of -1.5lbs and -0.2%. I’m 5’9.5” for reference. Slight slow in ROL this week, however still above the necessary rate of progress. As a comparison, last week saw my average fall 2.5lbs, which is not sustainable but can be helpful early in a deficit.


This week saw me average 5.4 hours, with a weekly high of 7 (Hallelujah) and a low of 4 hrs. Very similar sleep routine compared to last week. Average remains low with several severely sleep deprived days, and actually dropped from last week. Several nights that I attempted to go to sleep early ended with me waking up, wide awake, at 3-4AM. Thanks body.

Surprisingly did not feel all that run down this week. Workouts felt fresh, muscular recovery was adequate, no concerns on the training side of things and no crashes throughout the day.


Barbell RDL’s continue to be the bane of my existence, however we will persevere as heavy loaded hamstring dominant movements are few and far between. New purchase of a front squat/zercher harness allowed me to safely implement front squats into the regimen, as I work to offload low back loading slightly. Tempo BFR Front Squats are nothing to joke about for sure.

Isolations are doing well with maintaining strength. Benefit of slightly lighter weights is an increase in MMC thus far across the board.


Deficit remains with a weekly goal intake of 2440 calories (200P 275C 60F). No changes to nutrition thus far into prep.

Week 2 actual average intake: 2377 cal (202P 266C 55F).

Average accuracy to my macro goals slightly improved this week. Goal of this prep is making it as easy as possible so as not to disrupt my familial and career goals, so keeping energy flux and caloric intake high is a priority.

No refeeds scheduled or utilized this early in prep.

Average caffeine intake was 270g with days as low as 160g and as high as 560g. Improved average from last week, surprising with a drop in sleep.

Fluid intake of 1 gallon per day on average, will lock this down to an exact number once shows start getting nearer.


Goal step count: 9-10k daily

Realized average step count: 7,300

Still sub par in comparison to what my goals are. Needs improvement and a bit of prior planning. Multiple long walks helped, however long days in the office reduce ability to reach the target goal. Most likely will have to overdo it on off days so as to create a buffer for the inevitable low days.

Special Topics:

Weight vest remains at 9lbs 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. However, it does get very sweaty in the gym so I am considering purchasing a second to wear specific at that time. Summer should get interesting.

Considering an increase from 9lbs to 11lbs in the vest due to the drop in ROL. With the additional 9lbs my artificial weight is 202lbs. Goal will be to keep my artificial weight above 200lbs.

Weekly Pros:

Workouts went well without too much additional fatigue, all things considered. A few tweaks to exercise selection greatly improved MMC (Machine Lateral to Cable, Plate Loaded Row to Cable).

Oura ring should be arriving this upcoming week will begin to track “Readiness” data.

Physique is just beginning to tighten up. Flab is slowly returning to abs, but nothing dramatic just yet.

Weekly Cons:

I NEED to meal prep. Decision fatigue and the time it takes to daily piece together foods to fill macros at the end of the day is a drag I don’t need.

We are now at the boring part of prep where not much should change. Routine should be exactly that, routine. No crazy changes to the protocol, dramatic slashing of calories, or crazy technique and training alterations - simply wash, rinse, repeat.

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