Week 7: Willpower, Refeeds, and the Grind
Church of Gainz Family,
Another week in the books, and we’re now 5 weeks out from stepping on stage in San Diego. This week was a mix of small wins, lessons learned, and adjustments to keep pushing forward. Prep is teaching me a lot about discipline, willpower, and finding ways to stay on track without burning out.
Let’s dive into how things went.
The Week in Numbers
Average Weight: Down 1 pound, landing at 181.8 lbs—a little under my weekly target of 1.5 pounds, but still trending in the right direction.
Calories: Reducing by 100 calories/day this week—cutting a mix of carbs and fats while keeping protein high.
Training:
5 lifting sessions (same split).
Cardio increased by 2 minutes per session.
Daily posing practice (15 minutes).
Adjustments This Week
1. Tweaking Calories and Cardio
To get back on track with my target weight loss, I’m reducing calories slightly and adding 2 minutes to my cardio sessions. These small adjustments may not seem like much, but they’re designed to counteract the slowing metabolic rate that comes with prep.
2. Managing Willpower
After an unplanned refeed (more on that below), I realized my willpower isn’t infinite—especially at this stage of prep. The quote I came across in The One Thing by Gary Keller really stuck with me: “Willpower is always on will call is a lie.”
Willpower depletes over time, and that’s something I’ve been feeling firsthand. To set myself up for success, I’m:
Removing ALL tempting snacks from my house. If it’s not there, I can’t eat it.
Planning a healthier refeed meal for weekends, like a higher-calorie but nutrient-dense option to help me stay satisfied and on track.
3. Rethinking Carbs
I’ve been reflecting on the advice to drastically cut carbs during prep. Honestly, I just don’t see the value in pushing myself to that level of misery. From what I’ve read and experienced, cutting carbs too low can lead to lower energy, worse workouts, and faster willpower depletion. Keeping carbs moderate has allowed me to train harder and feel better day-to-day, and the results are still coming.
Lessons from the Week
1. The Refeed Reality
Let’s be real—I had an unplanned refeed this weekend. I didn’t plan to overeat, but I carb loaded for a ski trip we ended up skipping. Then ended up snacking on some protein bars I had bought for the slopes. Friday and Saturday nights turned into a calorie surplus of 150–200 calories each.
Was I disappointed? Yeah, a bit. But I’m trying to look at the positives:
At least the extra calories came from protein bars, which are a decent source of nutrition.
It reminded me how important it is to plan ahead and not rely solely on willpower.
Moving forward, I’m going to plan a “reward meal” for Sundays—something I’ll actually look forward to, like a healthier rice or noodle bowl. It’ll help me stay consistent throughout the week without feeling like I’m depriving myself completely.
2. Alcohol-Free Living
It’s been 7 weeks since I stopped drinking, and I have to say, the difference has been noticeable:
Physically: I feel about the same, but my weekends are much more productive. To all of our surprise, waking up without a hangover is giving me more energy to do the things I actually enjoy.
Mentally: This has been the biggest change. The mental fog I didn’t even realize I had is gone. My memory, focus, and discipline have improved significantly, and I actually feel excited to tackle tasks instead of procrastinating.
Wins and Challenges
Wins:
Despite the calorie slip, I’m still on track overall.
Mental clarity and focus have been game-changers since cutting out alcohol.
Training and posing are consistent, and I’m feeling good energy-wise.
Challenges:
Holding fat in my core is frustrating—I’m really hoping those obliques pop soon!
Managing willpower is tough, especially at night, but I’m learning how to set myself up for success.
What’s Ahead
Stick to the updated plan: -100 calories/day and +2 minutes cardio.
Remove tempting snacks from the house.
Plan a healthier refeed meal for the weekend to avoid spontaneous slip-ups.
Keep stretching and posing daily to maximize stage presence.
Parting Thoughts
I started this week feeling like I was looking absurdly lean in the mirror—so much so that by Friday, I was a little worried I might be leaning out too quickly. That thought stuck with me and gave me a sense of complacency, like I could afford to relax a bit. Honestly, I think that mindset was part of the reason I caved and had an unplanned refeed this weekend.
Key Takeaway: Don’t listen to that voice in your head telling you it’s okay to ease up just because things are going well. Stay focused, stick to the plan, and remember why you started. One week of progress doesn’t mean it’s time to take your foot off the gas.
Question for You: What’s your go-to strategy for managing willpower or cravings? I’d love to hear your tips—drop me a suggestion!
Thanks for following along. Week 8, here we come!
Much Love, Pastor Quest
