4 Weeks Out

"There are no limits. There are only plateaus, and you must not stay there, you must go beyond them." - Bruce Lee

I've hit a plateau.

Or at least, that is what the scale is telling me. I've been 145 lb (on average) the last SEVEN WEEKS. The scale isn't everything, blah blah blah, but let's be real - after 12 weeks of hard work I'd expect more than just 4 lbs of overall weight loss. 


With less than 4 weeks until my show, I can't help but look back at all of my training milestones. 

4 Weeks Out | My Engineered Prep

Overall I've had some pretty good progress. It is easy to focus on the short term (and rightfully so with my show less than 4 weeks away now) but I'm happy to see sustainable changes that I will be able to maintain long after my show. There is no denying that I've made both measurable and visual progress, regardless of what the scale has to say. 

[Left: 17 Weeks Out, Right: 4 Weeks Out]

4 Weeks Out | My Engineered Prep
4 Weeks Out | My Engineered Prep
4 Weeks Out | My Engineered Prep
4 Weeks Out | My Engineered Prep


The past 12 weeks I've been patient (well...patient for me) and have trusted myself and the process. Now, with 4 weeks left to give it all I've got, I'm getting more serious. Up to this point I've been pretty conservative with my macro reductions after each check-in. This week I'm giving myself a sizable reduction in attempts to jump start my body for some immediate fat loss. 

Non-Lifting Day Macros:

  • 1,360 Calories
  • 155 g Protein
  • 50 g Carbohydrates
  • 60 g Fat

Lifting Day Macros:

  • 1,604 Calories
  • 150 g Protein
  • 152 g Carbohydrates
  • 44 g Fat

While it is less than I'd of course like to eat, it is only for the short term. 

That being said, it won't keep me from eating foods I enjoy and I still plan on making some delicious meals. Here is a peek at what I was eating over the last week.

For my non-training days, I enjoyed eating my newest recipe creation - Egg Salad! I ate it atop of a salad for a few lunches. Because it has a pretty high fat to protein ratio, I paired it with an additional protein source of ham or pork.

4 Weeks Out | My Engineered Prep
4 Weeks Out | My Engineered Nutrition

For dinners I made use of leftovers at the beginning of the week, eating the remainder of my Slow Cooker Carnitas in some pretty amazing burritos. I used Rudi's Gluten Free Tortillas, jasmine rice, pork, fat-free cheese, avocado and Greek yogurt mixed with lime juice. 

4 Weeks Out | My Engineered Prep

For my other post-lift dinners during the week, as well as for some lunches, I ate Greek chicken. SO so good. Recipe coming soon! When I was eating the chicken as dinner, I paired it with a side of mashed sweet potatoes. If it was during lunch, I paired it with celery and a side of homemade tzatziki sauce.

4 Weeks Out | My Engineered Prep


I will be starting the 4th and final phase of Eric Cressey's High Performance Handbook this week. Prioritizing my cardio is crucial for the next 4 weeks. I've got a very strong and solid muscular base by this point and now I need to chisel away and show what I've built. 

Following this structure for the week:

Monday: Lower Body & Upper Body Lifts + 15 minutes HIIT/Plyo Circuits

Tuesday: Olympic weightlifting (Snatch focused)

Wednesday: Lower Body & Upper Body + 15 minutes HIIT/Plyo Circuits

Thursday: 40yd Side Shuffles to 60yd Sprints x 5/side, walk-back as rest between sets

Friday: Olympic weightlifting (Cleans, Jerks focused)

Saturday: Kettlebell Swings - Goblet Squats - Push-Ups, 4x12-12-12, 90s rest between sets


26 days and counting...


Posted on January 17, 2016 and filed under Figure Prep.