Week 4: Who Needs Sleep Anyway

Week 4

Body Stats:

Weight on average of 191.94lbs with a 13.94% BF as measured via BIA. Week’s change of -1.11lbs and -0.35%. I’m 5’9.5” for reference. ROL stayed around my average and within an acceptable range for both timeline and muscle retention purposes.

Oura Data:

As my Oura ring has arrived, I have started to track its data and will be including it in my weekly blogs as I find it gives a deeper insight into general systemic fatigue and sleep data.

Readiness: AVG 70, High 81, Low 59

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.

Sleep Score: AVG 65, High 66, Low 64

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

This week saw me average 5.06 hours, down from my already diminished numbers. Subsequently I did see performance drop in my later sessions, missing reps at increased ratings of RPE. In addition, the administration of my first round of the COVID-19 vaccine more likely than not correlated with further systemic fatigue, as is to be expected.


Upper body training continues to thrive, hopefully indicating an improved physique with additional lean mass and density in the upper body this year. Lower body saw significant strength loss in the quads due to fatigue, however we have begun implementing various intensity techniques to diminish the need for heavy loading at this time in the current mesocycle. Currently a BFR, Tempo Front Squat followed directly by a Tempo Leg Extension leaves me euphoric from the pump. You have to try it. I might also be slightly a masochist so I enjoy that kind of stuff.


Deficit remains with a weekly goal intake of 2375 calories (200P 280C 55F). Slight change from the initial macros, however not due to any need for ROL purposes. Moreso we adjusted my macros to match what I had been routinely accomplishing for my intake.

Week 4 actual average intake: 2325 cal (20P 260C 54F).

Average accuracy to my macro goals right on track, still missing a bit on carbohydrates, which may gain me the ability to start to implement an intra workout carb source for improved or maintained performance in the gym. 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.


Goal step count: 9-10k daily

Realized average step count: 7,500

Still sub par in comparison to what my goals are, however a 200 step increase on average throughout the week. With the improved accuracy of the Oura tracking we might see these numbers artificially increase as the ring doesn’t leave my finger, where my phone had at times – causing lapses in tracking.

Special Topics:

Weight vest increased to 11 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 remains at 200+ lbs which has been the goal of this prep to maintain pre prep TDEE for improved energy flux throughout prep.

Week in Review:

I STILL NEED to meal prep. This is just about an ongoing joke at this point, Brett and I discuss this weekly as I tend to undereat when stressed and well prepping, working 65hrs a week, running a business, and raising a newborn cause a tad bit of stress. Fatigue management needs to improve to assist specifically with leg training or I may risk tissue loss throughout prep there.

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