Fall Update, State of Training and What’s Next?

Fall Update

We’ve been in our new house since the end of May and we love it. Things are settling down a bit, that includes the many goodies we have eaten.

New larger kitchen is nice…. had my 33 birthday, summer time grilling… that translated to lots of food so I didn’t quite lean out like I wanted but I’m back to it.

My family came to visit and we had a blast together!


State of Training

My weight was around 192Ib in August but it’s back down to 185Ib 182Ib with about 15% body fat as of last week. I’ll recheck all measurements around Nov 16.

I train hard at DSD three to five times a week. We’ve been following a high volume training program which has been fantastic. Then we start a german style volume program. Crazy amounts of volume: like 10 sets of 10 reps.

My primary goal: body fat under 12%. This will happen mostly because of my eating and movement. Aiming for 10,000 steps daily will help although that’s a bit harder to pull off in the winter.

Simplifying my eating is essential. The template for me will go as follows:

  • 30-50g of protein after training or in the AM on non-training days
    • 35-45g of starchy carbs (mostly after training).
    • Non-training days: serving of fruit.
  • Lunch: salad (leafy greens), veggies & protein: 30-40g
  • Dinner: more veggies; starches (on training days mostly) and protein (mostly from fish and chicken) with the occasional red meat option.
  • Treats: only what we make at home.
  • Fruits: 3-5 serverings.
  • Fats: olive oil, avocado, some walnuts/almonds.

What’s Next?

I read a quote at DSD recently and it stuck with me.

“It’s not the will to win that matters—everyone has that. It’s the will to prepare to win that matters.”

— Paul “Bear” Bryant

Preparing and taking the Revised GRE is what’s on tap for me, along with a final few classes. I have a strong commitment and desire to achieve my goals… at least many of us would like to think.

I have the will for the end game but honestly I have not demonstrated as of late, the will to prepare daily for the best possible outcome.

That changes because truly it’s the second half of this quote that makes all difference.

It’s not realistic to expect an amazing outcome with one or a few minor steps taken. It’s the small steps over time that yield the largest difference.

Is this not the case with the many aspects of life? Breaking down those larger long term goals into short term goals (steps) is critical for success.

I recently had a discussion with my cousin Benny and what I appreciate about him is his brutal honesty with himself.That’s the start, being open about the person seen in the mirror but then action must be taken.

Again, back to small steps but our nature tells us we gotta go big- don’t fall for the trap because it usually leads to failure and disappointment.

This reminds me of the time in college when I started studying biblical greek and  it was rough for many reasons. Mainly, the work everyday we had to put it, hours in my case and I recall it feeling like I was in a fog and I knew I was moving hopefully forward but it was hard to know for sure.

At some point, in the next semester if I remember correctly- after countless hours of study and assignments- the fog started to clear and I could suddenly see the progress made (because of the daily grind).

I remember the feeling of accomplishment, as well as the motivation to not only maintain my momentum but to strive for more.

I remind myself now: trust the process, exercise the will to prepare to win.




In Category: Life, Training


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