(June 2023)
I spent the past 140 days, or 20 weeks training for and competing for a bodybuilding competition. To be specific, my category was men’s masters (40+ yr) physique (board shorts / beach body look).
I am 46 years old, have taken my health seriously for the past 6 years, and began weight training under the supervision of a pro bodybuilder / personal trainer for the past two years. For the previous four years I primarily ran and hiked and have taught several Couch-to-5K classes.
Side note: In hindsight I should have journaled this process I was going through it, instead I am writing this on Day 141 (my competition was yesterday). I will do my best to recall the details and more importantly the lessons I have learned, the struggles I have faced, and the most important question… What Next?
The Journey Begins
Approximately one year ago, I attended a local bodybuilding event as an audience member and to support a friend who was a first-time competitor. I enjoyed the energy in the room and felt the excitement of the audience and competitors. This is where it started… The seed was planted, could I do this?
For the next six months I thought about this idea and started discussing it with my trainer. As his program for me was 20 weeks, I would have to make a final decision soon as the program would need to begin mid January.
Once we started, I was given my training and my meal plan, and WOW was it a lot! The goal for the first nine weeks was to get stronger, much stronger! I will not go into specifics as the information is proprietary and very personalized for / tailored to me, but here is a summary.
Meals
For the first part of the plan meals were six times a day, consisting mostly of chicken, lean beef, sweet potatoes, green beans and jasmine rice (a few other items in the mix). One gallon of water a day, which I was already doing. The meal prep took a lot of getting used to and I eventually learned to cook in batches for 2-3 days at a time. The big adjustment for my family – I could not logistically and psychologically do this AND cook family meals. As the primary chef for the family, they would have to fend for themselves for the next four months.
Meal prep, washing dishes daily, measuring, transporting, and planning my days and activities around meals was the biggest disruption to my life and by far the most challenging part of this journey… at least at first. I decided to eat at 7a-10a-1p-4p-7p-8/9p, all while working full-time and trying to serve my family, church, and continue to grow my side business. A few examples: I snuck out of a funeral visitation to eat a meal in my car, I took several road trips which involved coolers and packing multiple days of food, brought my containers to family gatherings. I toted my containers in my hiking backpack and ate my meal at waterfalls or on the side of a trail, had a 10 am meal every Sunday at church before the AM service, and even managed to go on two work trips… both all inclusive (one being opulent), weddings, etc. where I abstained from the delicacies and stuck to my plan. I carried three large bags to work every day.
Loads of supplements daily also – once I bought all I needed, this part was very easy to adjust to.
Towards the end, I decided to decline invitations and became quite isolated. I did not realize how much life and society revolves around food and drink. Since becoming healthy six years ago, I have tried to stick to the 80 / 20 principle (80% whole, healthy food / 20% less healthy). Pragmatically, I would eat healthy most meals on my own and save 20% for lunches with friends, coworkers, family events, or other special occasions. Other people are “the emergency fund for life” and loneliness is probably the #1 killer in America (obesity a close second). I don’t have the statistics to back up my last statement, but I still know it is true. I am an introvert (I get my energy from time alone and mediation), but…
I got VERY lonely. I had a good friend that talks to me almost daily on the phone and that is a great encouragement, and I had a few encouragers once I made this journey public (after Week 6), but most didn’t and never will understand the cost involved in setting a hard goal and seeing it through to the end, whatever the cost.
Training
The training was weights 6/week (up from 3) and cardio 4/week (up from 3). Later, we increased to 6 days weights/6 days cardio. First nine weeks low reps, heavy weights… And I got much stronger! Towards the end of the first nine weeks, I was pushing PR’s (personal records) almost every week! I loved how strong I was getting… logistics and time commitment aside… Then we started the cut…
The Cut
The last 9 weeks before the show we started “The Cut”. I started in January around 175 lbs., I believe I was around 165-168 before the cut, and ended this journey at 155.2 on competition day.
Beef went away, and eventually chicken, and sweet potatoes, and jasmine rice… Last ~3 weeks was Tilapia and Asparagus mostly, plus weight training (high reps, low weight) a body group a day and an hour of cardio a day.
Side note – after not much running for the first nine weeks (and I am a runner!), It took a week or so to really get used to running again. Once I did, despite not having proper fuel, I remembered how much joy it brought me! Full transparency, I do not desire a “runner body” and believe cardio only is a BAD health plan – I run for health and mental clarity and weight train to be strong and transform my body.
The cut continued…Hunger was my constant companion. I had the most trouble at night after the distractions of the day were behind me and before I could make myself sleep – the earlier the better! 9 was my goal, often 10 or later was the reality. The later the night, the higher the propensity to fall-off… and I did sometimes. I have learned that tomorrow is another day, I dust myself off and get up and move forward again. I became ever-increasingly grouchy and angry, more like a primal survival-mode human much of the time. Prayer and daily praise sustained me. My walk with God got much stronger!
Some items at the end that were interesting: shaving my chest, stomach, and arms for several weeks before competing to ensure my skin would not break out. Suntanning for a month to get a base, and the back wax – while painful was…after everything else no big deal! The spray tanning and all the prep / logistics that goes into being show ready… a WILD ride and while new and strange to me was a lot of fun!
Lessons
Submit to a proven plan. I am good at a few things, training for and competing in a men’s physique competition is not one of them. As an analytical, planning (DISC primary style “C”) this was a great exercise for me. I still asked clarifying questions, but I forced myself to not get very far ahead on where we were going or even to understand the “whys” behind most of this. Submitting to the instruction of my trainer, a proven, accomplished athlete and coach was a good reminder to me that I do not have to control everything in life (control is an illusion after all).
Instagram / Fitness / Fashion models are not what “real” people look like. On Day 120 I looked the best I ever have in my life – but this was a snapshot that took going through hell-and-back to get there. Before my 140-day journey, I was in the top 10% of health for any room I walked into – I say this not in a vanity, but to put lifestyle fitness into context as an attainable, achievable goal for ANYONE! Chasing and obtaining this look must be a constant, vigilant lifestyle that most people (including myself) do not want to commit to. It also is incongruent with most of the things that bring me joy…
What Brings Me Joy?
Hiking – I love to hike. Towards the end I got about 1.5 miles down what would be a 6-mile loop… I didn’t have the fuel (in my body or my backpack) or the stamina, so I turned around and went back to my vehicle and went home a little sad and disappointed.
Family – Family meals were infrequent and often not had these last four months. Two hours training a day, and at least an hour (often more) a night meal prepping, cleaning the kitchen, cooking, packing took most of my discretionary time. During this time most home projects, including yard work, car repairs, etc. were put on hold.
Running –Requires fuel and lots of it. Amazing benefits include cardiovascular health, mental clarity, outdoors (fresh air / sunshine), and if you are fortunate community. I will participate in the annual running camp next month and plan to start a weekly group run at work this Fall.
Lifting – I like weight training because it makes me strong and it makes my body look better. I have also met some great people at the various gyms.
Church / Community – I declined too many invitations or left early recently. I continued to faithfully serve my church, but if the timing of this had fallen later this year church groups (where community is formed) would have been seriously impacted. I skipped several work and social events (baseball game, cookout, happy hours) because the timing would not fit the plan.
My Goals Going Forward
- I want to be able to do whatever I tell my body to do! This is primarily in two categories:
- Endurance – I want to be able to take 12-14 mile through-hikes this Fall. I want to run up to an hour at a 10-11 minutes pace, I am not far away from this second goal at this writing.
- Strength – I want to get stronger / regain my strength.
- I want to look good with clothing on. As a mid-forties, long-time married man being ‘shredded” or looking amazing in a swimsuit is not top priority. I also have no desire for the often spoken of ‘dad bod’, nor do I intend to have a belly ever again unless old age and infirmity demands it.
- Community – I want to do hard work, in the gym or with my food choices 80% of the time solo, so that I can live the 20% that makes life worth living! I want make and eat family meals, to go on vacations without guilt, meet people for lunch and not order grilled chicken salad (no dressing), celebrate weddings, funerals and special occasions, or meet after work for a cold drink, hot wings, and conversation and laughter.
- Legacy – I heard from so many people that my journey inspired them and that makes all this worth it! Going forward, I believe there are many ways to inspire, and I will continue to make that contribution to my community and model health and wellbeing.
What’s Next?
Lifestyle Fitness – I plan to lift 4/week (2 with trainer) and run 2/week. As I believe in rest, I will need to double-up one day week (two-a-day Tuesdays)…likely a 30-minute run day. I might swap 1 run a week for group spin (see community above) some weeks.
Food – I have learned quite a bit about food and will continue to be mindful and intentional with my food choices, to fuel my body to accomplish the goals I have set. I will eat three meals a day with a protein shake or other healthy/sensible options for snacks for in-between. Breakfast will always be healthy (and primarily protein based), lunch (solo lunches) will often consist of a large, leafy salad with protein and vegetables, low cal dressing, etc. Dinner will be a family meal, healthier on more days than not, a couple of meals a week pickup or dine out.
Conclusion
Despite the difficulties of this journey, I am very glad I did it and at this point would say “yes” If asked the question “Would you do it all over again?” I almost quit twice at the end, but sheer willpower, determination, and wise counsel forced me to see it through. This sport is a lifestyle, requires extreme commitment, and not for the faint of heart.
The physical demands of working out was actually the easiest part, even though I worked out like a beast EVERY time… I was determined to not be outworked! What surprised me is this was a mental, emotional, and often spiritual strain on me. When I was depleted, I prayed to God to send His Holy Spirit to renew me, and He did every time!
I admire every athlete and coach that is involved in this sport and most I found were very encouraging.
Should You Do It? I leave all commentary, judgement, and analysis on this subject in the realm of my own introspection on my personal experience. If you have never set a goal in your life and seen it through, give it some consideration.
Will I do this again? I have learned to “never say never” but likely not. I am considering training for and ‘competing’ in another half-marathon soon… I like to have goals and “a date on the calendar”. This is congruent with my love for the outdoors, my love for running, and the other items listed above that bring me joy.
I took lots of photos (to show the grandkids someday) and now have this “after-action” report to reflect on. I DID IT! I have fought the good fight, I have finished the race, I have kept the faith. After all, how many people can say they trained for and competed in a bodybuilding competition?
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