Journey to the Stage: PSL Log

[vikingPower]

Hello everyone! Welcome to my prep log! This isn't a road to nationals, but I’m gearing up for a few shows this spring and fall. This is my first time stepping on stage, and I’ve trained a lot of clients over the years, but never competed myself. Now, before age catches up with me, I’m finally taking the plunge!
The first show is just 6 weeks away, with two more following in the months after. Not sure if I’ll be lean enough, but I’m definitely putting in the work to get there!
About Me:
I’m 46 years old, 5’11”, and weighed in at 282 lbs with 8.8% body fat back in January. I was natural until 40, and I’ve always been active, having played 15 years of rugby and 5 years of Greco-Roman wrestling. Despite overcoming a lot of medical challenges (I’ve had meningitis 14 times and 16 major surgeries), I’m pushing through and determined to make this happen.
Prep Backstory:
I started my cut in January, but honestly, I should’ve started in December to give myself more time. I had more visceral fat than I could detect with a pinch test, but I wasn’t in a terrible spot to begin with.
I’m focusing on maintaining muscle while cutting down stubborn fat, and the next few weeks will be crucial to dialing in my conditioning.
Current Diet:
I’m on a pretty severe calorie deficit right now, as I’m aiming for extremely low body fat in the next 6 weeks. I carb cycle to manage fat loss while maintaining energy for workouts:
- Monday & Friday: 85g carbs, 360g protein, 20g fat
- Tuesday, Wednesday & Saturday: 25g carbs, higher protein and fat to maintain muscle
- Thursday & Sunday: No carbs, just protein and fats

I’m also doing 45 minutes of fasted cardio daily, followed by either 30-45 minutes of weight training or a metabolic conditioning (MedCon) workout, depending on energy levels that day.
Hydration & Recovery:
I’m drinking 1.5 to 2 gallons of water daily to stay hydrated and support recovery.
Training Adjustments:
I don’t max out anymore due to an intraventricular peritoneal shunt I had placed in 2016. My strength isn’t compromised, but I adjust my weights to stay within safe limits.
I know this is a lot of info, and probably a bit dry to read, but I wanted to answer some of the questions I know a lot of veterans might have. I’m always open to learning, and I respect the knowledge in this community. If anyone has advice or thoughts to share, I’m all ears!
A special shout-out to Vision and PSL for their support—I've been using PSL gear for a while now and couldn’t ask for a better duo. Excited to log for them and looking forward to seeing how things unfold.

Thanks for the opportunity, and I’m eager to hear from others who have been through this journey!

 

[Tominator]

Dude, massive respect for overcoming all those hurdles. You’re gonna crush it on stage

 

[hgh_Expert]

6.8% at 255? Beast mode

 

[vikingPower]

Hey everyone! Just wanted to thank you all for the support — your kind words really keep me going. Honestly, it’d be much tougher without it.

Training:
Things are going as planned, though the past couple of weeks have been rough. I’m hitting 6 workouts a week — 4 strength training and 2 cardio sessions. I’m down to 273 pounds (lost 9 pounds since the start of the month), and I can definitely see more definition, especially in my arms and shoulders. My body fat is down to around 7.5%, and I’m definitely feeling the changes.

Diet:
Still on a calorie deficit with carb cycling:

• Monday and Friday: 85g carbs, 360g protein, 20g fat.
• On other days, carbs are low, but I focus more on protein and fats to keep muscle.
  Some days I feel pretty drained on low carbs, but I bounce back during training.

Cardio and Recovery:
I’m doing 45 minutes of fasted cardio every morning. It’s tough, but water is key — I’m drinking 1.5-2 gallons a day to keep my energy up. Recovery has been improving, and I’m feeling better. My heart rate is coming down during cardio, so I know my conditioning is improving.

Progress:
With 4 weeks left until my first show, it’s crunch time. I’ve dropped about 9 pounds of fat over the past two weeks, and I’m feeling confident I can step on stage with a solid physique.