2020 vs. 2021 Comparison: Prep Process 9 Weeks Out
Pics 2020
Pics 2021
9 weeks out:
2020: This was another solid week of prep. Weight dropped from 186.4 down to 181. Really hit my stride this week. So the week of mashing the gas pedal when I had strep REALLY REALLY HELPED! This is exactly why you want to push to prevent the "two week swing" I talked about in the 10 week out post! Also while dealing with strep this week I went in and got my flu shot so was feeling pretty under the weather from that. I think I was a little dehydrated from minor flu symptoms which might explain such an extreme weight loss.
Here's my exact check in on "thoughts on progress" from this check in:
"Thoughts on progress: like I said before I never would of had the balls to push my weight this low and push this hard. Super pumped about how things are going. Honestly a little dejected that my weight is getting to the point Im going to be In the 170s to be lean but every fat guy thinks they only have to lose 30-40 lbs to be lean. This is no different haha."
No diet changes again this week! Justin had me start texting him pictures on my check in day so he could throw extra sugary carbs into my high day if needed due to being ahead of the diet.
2021: This week was just another builder on last weeks "dialed in" status. Weight went from 197.2. to 197.8 although my check in was the morning after a training day and normally I check in after a low day (hold more water with more carbs the day before). After this check in the diet was restructured a bit to push harder as well. I lost carbs in another one of my off day meals, and cardio went from 30 min HIIT 5x/week over to 30 min low intensity steady state 5x/week & 20 min HIIT 4x/week.
Prep Phase:
2020 Prep: 18 weeks into full prep mode, full fat burners
2021 Prep: 8 weeks into prep. Diet stalled so diet changes were made to push progress.
Weight:
2020 Prep: 181.0
2021 Prep: 197.8
9 Weeks Out Detailed Daily Averages
Average Daily Direct Calories (Calories from Direct Macros):
2020 Prep: 1,560 (Calories not accounting for 1 free meal)
2021 Prep: 1,980 (Calories not accounting for 1 free meals)
Direct Carbs:
2020 Prep: 0 2x/week, 100 4x/week, 700 1x/week
2021 Prep: 65 2x/week, 140 4x/week, 800 1x/week
Added Fats:
2020 Prep: 0 added fats. All fats coming from lean protein sources
2021 Prep: 28 grams 2x/week, 14 grams 4x/week, 0 1x/week
Cardio
2020 Prep: 25 Minutes HIIT 5x/week
2021 Prep: 30 Minutes LISS 5x/week & 20 Minutes HIIT 4x/week
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