Week 6: Cutting Out Distractions, Dialing in Progress

Church of Gainz Family,

Another week, another update. 6 weeks out from stepping on stage, and let me tell you, this process continues to push me to grow—physically, mentally, and honestly, emotionally. This week brought solid progress across the board, so let’s dive in and break it all down.

The Week in Numbers

• Average Weight: Down 1.5 pounds from last week, now at 183.2 lbs.

• Body Fat (?!): My body scan claims 3.6% body fat. I’m a little sus about that. But hey, progress is progress, right?

• Calories: Holding steady at 2,400 calories/day with macros at 40% protein, 45% carbs, and 15% fats.

• Training:

  • 5 lifting sessions .

  • 30 minutes of morning cardio on lifting days.

  • Daily posing practice (15 minutes) to perfect my routine.

  • 45 minutes of cardio on rest days.

Adjustments This Week

1. Keeping It Consistent

No big changes this week, and honestly, I’m happy about that. The progress I’m seeing, the energy I’m feeling, and the steady drop on the scale tell me that this approach is working. No need to fix what isn’t broken.

2. Stretching Wins

I added daily stretching last week, and while it’s still early, I’ve already noticed improvements. My shoulders feel smoother, especially during push movements like bench and flys. It’s a small but important step toward being more mobile (and hopefully wider on stage). The goal is to stick with it and see where it takes me. Maybe one day i’ll be able to touch my toes.

3. Social Sacrifices

This week, I made the call to cut out most social events. Between contest prep, work ramping up, building my app, and launching a newsletter, my plate is full. Plus, let’s be real—hanging out where the focus is on eating and drinking just isn’t it for me right now. I’d rather put my energy into what matters most and revisit the social scene after the show.

Lessons from the Week

1. Data vs. Reality

Seeing 3.6% body fat on the body scan gave me a good laugh. It’s a reminder that while numbers are useful, they’re not everything. What matters more to me is what I see in the mirror—and right now, I’m liking the progress.

2. Posing Progress

Posing practice is paying off. It’s feeling more fluid, and I can see the routine coming together. The hardest part?

• One: Telling myself to run through it for the 15th time that day.

• Two: Dealing with the same people in my apartment gym staring at me every morning like, “Why is this guy posing shirtless in front of his camera again?!” I’ve got to look like the biggest d*ckhead in the world. But hey, whatever it takes to be stage-ready, right?

3. Learning on My Own

I’m doing this entire prep without a coach. Not by design—I just didn’t plan ahead well enough—but honestly, it’s been a blessing. I’ve always learned best by doing, and this week, I finished The Complete Contest Prep Guide by Lane Norton. It’s hands-down one of the best resources I’ve ever come across for health and nutrition.

Key bodybuilding takeaways:

• Hydration is essential for show day (dehydrating to look “dry” isn’t it—you just need to be leaner).

• Many pump rooms for shows are lacking in equipment, so it’s best to bring your own resistance bands.

• Reverse dieting is key to avoid blowing up after the show. Mental health can take a hit if you rebound hard and feel the need to cut again while your metabolism struggles to recover.

Wins and Challenges

Wins:

• Energy levels are still solid—rare but welcome in prep!

• My posing routine is starting to feel natural.

• Stretching has already helped with push movements, which is huge.

Challenges:

• Social isolation has been tough, but it’s necessary right now.

• People keep bringing up the show every time we talk. I get it, it’s exciting—but can we please talk about literally anything else?

What’s Ahead

• Keep stretching daily, focusing on shoulders and lats.

• Maintain current calorie intake and training routine.

• Start building a post-show reverse dieting plan to avoid the dreaded rebound.

Parting Thoughts

This week reminded me of the importance of not getting too zealous when watching the numbers on the scale. Early in the week, I noticed my weight dropping faster than I wanted, which had me worried about potential muscle loss. My mind immediately started racing: Do I need a refeed day? Should I add more carbs? Am I doing something wrong? But by the end of the week, things leveled out exactly where I wanted them to be.

Key Takeaway: Progress isn’t just numbers on a scale. It’s how you feel, how you look, and how you show up for yourself every day. Recognize it all, trust the process, and celebrate every win—no matter how small.

Question for You: What’s one thing outside of fitness that helps you stay balanced during stressful times? I’m always looking for ideas—drop me a suggestion!

Much Love, Pastor Quest