This week my calories were lowered by 200. It is always a bit of a struggle at first because I am very good at dialing in my calories and then knowing exactly what to eat to hit them. This change will take me a week or so to get used to. In the mean time I am keeping very careful track of what goes into my mouth so that I don't exceed my calories.

I did have one day this week where I exceeded my calories. It was not by much and the week averaged out, so I am OK with it.

My body fat percentage dropped by 0.7% from last week. I am obviously heading in the right direction.

The training continues to be a challenge. I am enjoying that immensely.

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Wow, what a week! I finished my 4th microcycle with Coach Ryan Miller. While I am not going to reveal workouts and specific advice he has given me, I can say that his program is working for me. Here are some max lift numbers on core lifts that should blow your mind.

My 1 rep max increased on every single exercise in just 4 weeks. I attribute this to the way Ryan has me attack the exercises each and every workout. These numbers are close to my all time best numbers. For instance, the most I have ever deadlifted is 405 lbs. and I am at 390 lbs. at the moment. The most I have ever squatted is 365 lbs. and I am at 350 lbs. at the moment.

These numbers were done at pretty much maintenance calories. I am ready for more progress and this has simply increased my focus.

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I am continuing to improve my lifting numbers. My focus is back in a big way. Having the support of my coach, Ryan Miller, has really helped. He changes up my goal numbers every week and then encourages me to go out and hit them. I am loving the heavy days because that's how I really enjoy training.

Nutrition has been spot on for the most part. I believe I am hitting 85 to 90% healthy meals. I have definitely managed to hit my macros the majority of the time, especially when averaged out over a week.

That's really all I have to report this week.

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Another week into the Mission to Regain Focus and I have made some good progress on my weight training. I have also dialed in my nutrition. We are going to watch for a few weeks to see how my body responds (The Experiment of One) and then make adjustments.

I want everyone to meet the guy helping me through all of this. Ryan Miller from Growth Stimulus Training and I have hooked up to get me into the greatest shape I have ever been in. The short term goal is to get back the focus I had and get lean. The long term goal is to potentially get me up on stage again. Ryan's approach is one I like very much. He has a reason for everything he does and he doesn't have any problem explaining those reasons when asked. I will not be posting actual workouts, but I will show you the progress on my weights. I am also going to publicize my nutritional averages so that you can see how things are changing and working together to accomplish that change.

The Training Plan

Right now I am weight training 4 times a week with a very intense program that changes up weekly ever so slightly. I am doing one HIIT cardio session each week and up to 120 minutes of low intensity steady state cardio (LISS) each week. I am enjoying the training program a great deal.

My Nutrition Dialed In

Last week I began at 254 lbs. and wound up at 254.4 lbs, an increase of 0.16%. My average calories were 2683. That broke down to 33.3% protein, 43.2% carbohydrates and 28.4% fat. The key here is that I am hitting my macros and I feel amazing.

Regaining Focus

I feel as though I have already regained my focus. I am busily completing weight training and cardio sessions as scheduled. I am eating well. It is all coming together.

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