Week 9: Super Bowl Victory, Posing Progress, and Prep Realities
Church of Gainz Family,
We’re officially less than 4 weeks out, and this week had some BIG moments. First off, my Eagles won the Super Bowl! It was an unforgettable day filled with great friends, great food, and an incredible game. On top of that, I continued making progress in prep, refining my posing routine, and managing my energy levels with some important learnings. Let’s dive into it.
The Week in Numbers
Me this morning after all the food I ate last night —>
Weight: Down 1 pound for the week
Calories: 2,300 calories/day leading up to the Super Bowl, with adjustments made for game day.
Training:
5 lifting sessions
Cardio: 35 minutes on training days, with two 30-minute sessions on Super Bowl Sunday.
Daily posing practice (15 minutes).
Super Bowl Strategy and Experience
The Super Bowl was an event I knew I had to prepare for in advance. My hometown team, the Eagles, were playing, and I wanted to fully enjoy the experience. To make it work without completely throwing off my prep, I planned ahead:
Friday and Saturday: Reduced calories by 400-500 per day and focused on lean proteins. I also increased my step count to 15,000 steps/day.
Game Day: Took it light early in the day with mostly lean protein and minimal carbs/fats. My breakfast, for example, was 350g of egg whites, 1 egg, 40g uncooked white rice, and potassium-rich veggies like spinach to balance the extra sodium intake during the game.
When game time came, I enjoyed myself fully:
The spread: 2 burgers, a hot dog, brisket, chips, and a few cookies.
Despite the amount of food, my body handled it well. I’m only up 0.8 pounds today, which I believe is mainly due to water retention and digestion. No regrets—this was a once-in-a-lifetime event, and it was worth it.
Key takeaway:
For events that truly matter to you—ones you’ll remember forever—it’s okay to get off plan. Life is more important than any competition. That said, the important boundary I set was not drinking alcohol. Super Bowl culture is often centered around drinking, but I knew it wasn’t worth it. One night of drinking could have thrown me off both physically and mentally, especially with the strides I’ve made in staying sober. I’m proud of how I navigated the day and kept my bigger goals in mind.
Adjustments This Week
Adjustments and Key Moments This Week
1. Energy Reset
Early in the week, I felt lethargic, irritable, and flat—all signs that my calorie deficit was too large. After adjusting my intake and timing carbs around workouts, my energy improved significantly:
I’m feeling more energized, motivated, and full.
Workouts have been better, and I’m in a much more positive mental space.
2. Posing Progress
I had a great interaction at my gym this week with someone who knows a lot about posing. He’s been helping me refine my routine, focusing on spreading my shoulder blades to improve back width. This adjustment has made a noticeable difference in both my front and rear poses. We’ll continue working on tweaks over the next few weeks, and I’m feeling more confident about my stage presence.
Lessons and Insights
1. Carb Timing Matters
I learned that low-carb days can leave you feeling flat and under-fueled. Adjusting carb timing around workouts helped stabilize my energy and muscle fullness. This is especially important during cardio and lifting sessions to avoid performance dips.
2. Managing Water Retention
Sodium, potassium, and hydration play a crucial role in water balance. By focusing on getting more leafy greens and vegetables in my diet, I’ve found that water retention is better controlled—helping me look leaner while also feeling fuller without overloading on carbs and fats.
3. Physical vs. Mental Hunger
The line between real hunger and cravings can get blurry. I’ve learned to check in with myself through a few strategies:
Hydrating and waiting 10-15 minutes before deciding if I’m actually hungry.
Distracting myself with a project or activity to take my mind off food.
Monitoring physical signs like fatigue or lightheadedness to gauge true hunger.
These tactics help me make better choices, especially when willpower is running low.
Wins and Challenges
Wins:
Despite the Super Bowl feast, I’m still on track with my prep.
My energy levels have rebounded after adjusting my calorie deficit.
Posing routine improvements have boosted my confidence.
Challenges:
Early-week fatigue and irritability were tough to push through.
Managing cravings after game-day indulgence will require some focus this week.
What’s Ahead
Continue with 2,500-2,600 calories/day, potentially adjusting based on how I feel post-Super Bowl.
Prioritize afternoon lifting sessions to take advantage of peak energy levels.
Keep refining posing with feedback from my new gym connection.
Maintain flexibility in carb timing to support both workouts and recovery.
Parting Thoughts
This week was a reminder that balance and preparation are key. The Super Bowl was an important event for me, and by planning ahead, I was able to enjoy the day without guilt or setbacks. Life is about making memories, and when those moments come, you have to decide what’s truly worth it to you. For me, staying sober and keeping long-term goals in mind made all the difference.
Key Takeaway: You can indulge when it matters most, but set boundaries that support your overall goals. Plan ahead, enjoy the moment, and trust your body to bounce back.
Question for You: How do you prepare for events that could disrupt your health goals? I’d love to hear your strategies!
Thanks for following along. Week 10, here we go!
Much Love, Pastor Quest
