Week 10: The Mental Grind, Posing Refinements, and Snowboarding Cuts
Church of Gainz Family,
We are officially three weeks out from stepping on stage. The finish line is in sight, and while I’ve dialed in my physique, this week really highlighted the mental battle of prep. Between adjusting my posing routine, pushing through the monotony, and squeezing in some snowboarding, let’s break it all down.
The Week in Numbers
Weight: 177 (Down 1 lb)
Calories: 2,300 calories/day, with small meal timing adjustments to support energy levels.
Training:
5 lifting sessions, continuing to emphasize lower abs and lats.
Posing routine refinements, making major adjustments for width and taper.
Morning posing + cardio, testing early water-cutting techniques.
Snowboarding for extra calorie burn and mental relief.
Adjustments and Key Moments This Week
1. Posing Routine Refinements
This week, I made some key changes to my posing routine:
Front pose: Brought my arm placement closer to my body, reducing the “boxy” look and enhancing my taper.
Back pose: Lowered my hands to help pull my lats out more, creating better width.
These refinements have already made a difference in stage presence and consistency. Posing is all about small tweaks that add up, and I’m feeling a lot more locked in.
2. Practicing Early Water Cutting
To get ahead of peak week adjustments, I’ve started slightly reducing water intake in the mornings during posing and cardio sessions. The goal is to get used to the dry mouth sensation so it’s not as big of a shock on show day. Nothing extreme yet—just testing how my body reacts.
3. Snowboarding as a Fat-Burning Reset
I spent a few days snowboarding at Winter Park, and besides being an absolute blast, it was also a high-calorie burn activity (one day alone was ~3,000 calories burned).
It also allowed me to increase food intake strategically. Instead of calling it a cheat meal, I’d refer to it more as a big refeed—a double elk burger with sweet potato fries, which felt incredible after burning so many calories on the mountain.
This weekend definitely helped my cut, as I woke up looking noticeably leaner.
4. The Mental Grind of Prep
This was the first week where the monotony of prep really hit me hard.
My days are so structured and repetitive—same meals, same workouts, same conversations. Normally, I thrive in routine, but this level of restriction has made me feel like I’m just floating through life, watching time pass without much variation.
I usually break up routine with travel, spontaneous adventures, and meeting new people, but with prep and cold weather keeping me locked inside, it feels like I don’t have many options. Even socializing feels draining rather than energizing—not because I don’t want to see people, but because I don’t feel like I have much to talk about besides prep, and I don’t want to keep repeating myself.
At this point, I’ve accepted that this is part of the process, but it’s definitely been weighing on me. The end is in sight, and I just need to push through these final weeks.
Lessons and Insights
1. The Less Fueled I Feel, The More I Want to Cheat
I’ve been making hour-by-hour adjustments to my meals, paying close attention to energy levels before and after workouts. The biggest realization?
When I mistime meals or don’t feel fueled, I’m way more likely to want to cheat on my diet.
By timing meals properly, especially pre- and post-workout, I stay more in control of cravings.
2. Water Cutting Takes Mental Adjustment
Even small reductions in morning water intake have reminded me that peak week will be tough. I’m glad I started practicing now, rather than waiting until the last second.
3. Snowboarding is the Only Social Thing I Enjoy Right Now
Most social activities involve food and drinks, which just makes me hyper-aware of what I can’t have. Snowboarding has been the one escape that feels physically rewarding and socially enjoyable without throwing me off track.
Wins and Challenges
Wins:
Posing refinements are making a big impact.
Snowboarding helped accelerate my cut while also giving me a mental break.
Energy management through meal timing has helped me fight cravings.
Challenges:
The monotony of prep has been mentally exhausting.
Socializing feels unfulfilling, and I don’t feel like I have much to talk about outside of prep.
I wish I had focused on lower abs and lats earlier, but I’m making up for it now.
What’s Ahead
Final push before Spain: This week is all about getting as close to final form as possible before I fly out for my work trip on Saturday.
Maintain discipline in Spain: The goal will be maintenance mode, keeping my physique locked in while abroad.
Keep refining posing, especially lat width and front pose angles.
Continue testing small water-cutting adjustments.
Parting Thoughts
At three weeks out, I’m feeling the full weight of the mental side of prep. It’s not just about dieting and training—it’s about pushing through the repetitive, isolating grind and staying locked in when willpower is low.
But this is what separates those who make it to the stage from those who don’t. I’ve come too far to let up now.
Key Takeaway: Prep isn’t just a physical challenge—it’s mental warfare. Sticking to structure is key, but finding small moments of variety (like snowboarding) is what keeps you sane.
Question for You: When you feel mentally drained from routine, how do you break through without completely derailing your progress? Let me know—I could use some ideas.
Thanks for following along. Week 11, keep moving forward!
Much Love, Pastor Quest
