Bodybuilding Log 2025: Weeks 4-8
Welcome to the bodybuilding log! Here I am going to be sharing the outline of my plan for this year’s competition prep– in hopes of providing insight into what goes on behind the scenes of competitive natural bodybuilding.
TRIGGER WARNING: This blog contains content around nutrition quantities, restrictive dieting, diet-culture, body-image, and body weight.
DISCLAIMER: This is not meant to be replicated. Doing so without proper guidance or consulting with a qualified health professional can result in serious damage to one’s health. This does not replace or supplement the advice given from a health professional. Always speak with your doctor before making changes to your nutrition, exercise routine, or lifestyle.
“10 weeks away from competing, let's do a recap of the past 4 weeks.
First metrics, my current weight is 193lbs, bringing the total loss of bodyweight to around 16lbs in the past 8 weeks.
My body fat estimated using skin caliper is 9.6% percent, not super accurate but just to view the trend from my previous updates.
The past 4 weeks I have been in total flow state, most of my daily tasks like steps, training, cardio and my main meals are routine and easy to adhere to. I have also definitely noticed a shift in how I perceive and think about things. I think this is a response to just resetting my dopamine through the monotonous routine of bodybuilding, but it really encourages you to gain appreciation for things you normally wouldn’t.
But let me tell ya, the past 4 weeks have been some work, cardio is high right now and I am pushing hard because I still got a bit of catching up to do. Competition prep without the glam of bodybuilding is chronic starvation, and my body has been beginning to adapt. For example, my resting heart rate is substantially lower, it’s harder to get my daily steps in, and my mental acuity comes and goes.
This points to the importance of accurately accounting for all the variables you can to create a physically safe space to push things in competition prep. However, this doesn’t necessarily mean you are safe mentally, I mean trying to create too much control is a recipe for disaster. This is where journalling, establishing barriers, and communicating with others in the sport I trust has really been a huge help.
Bodybuilding is all about this process of learning how you make decisions when things get hard and teaches you to look inward for motivation when you don’t necessarily have the drive to do things, so I am having a ton of fun as prep picks up because the challenge is really starting to teach me more about myself.” - Aidan
Week 0
Baseline testing was performed after a 4-week bodyweight maintenance period. The maintenance period followed 7 months of muscle growth, where 1 pound of bodyweight was added per week for 28 weeks.
Baseline Anthropometric Data
Body weight: 209lbs
Body Fat Percentage*: 14%
*Estimated using 4-point Durnin and Womersley skinfold caliper
RHR: 58 bpm
VO2max (estimated): 47.6 mL/kg/min
Resting BP: 136/70 mmHg
Baseline Nutrition
Daily Caloric Intake: 3100 kcal
Protein Intake: 220g
Carbohydrate Intake: 375g
Fat Intake: 80g
Weeks 4-8
Resistance Training
Day 1: Lower body with a hinge focus
Day 2: Push with a chest focus
Day 3: Pull with core
Day 4: Rest
Day 5: Lower body with a squat focus
Day 6: Push with a shoulder/triceps focus
Day 7: Pull with core
Day 8: Rest
2 exercises were selected per muscle group (i.e. 2 for shoulders, 2 for the chest, 2 for the triceps). Exercises were selected based on the following criteria:
Apply load into the lengthened range of motion (except when not feasible due to availability or equipment limitations)
Can be taken to failure safely
Do not incorporate antagonistic or muscles from other functional groupings (i.e. no pressing exercises were performed that also trained the core, lower body, or pulling musculature)
2-3 sets were taken within 1-3 reps from failure for each selected exercise. Long length partials and rest-pauses were used sparingly (2-3 sets per session).
Cardiovascular Exercise
Steps (average): 14,003 (+ roughly 2000)
Frequency: 6 days per week
Intensity: 65-70% HRmax (130-140 bpm)
Duration: 30 minutes x 4, 60 minutes x 2 (+ roughly 30mins)
Modality: Elliptical Bike/Stairmaster
Nutritional Intake (estimated average per day)
Caloric Intake: 2200kcal (- roughly 200 kcal)
Protein Intake: 220g
Carbohydrate Intake: 195g (- roughly 50g)
Fat Intake: 60g
Fiber: 35g
Sugar: 20g ( - roughly 30g)
Caffiene Intake: 200-240mg daily
Supplements (dosages not disclosed): Multivitamin, B-Complex, Creatine Monohydrate, Curcumin, Vitmain D, Omega-3, Magnesium Bisglycinate, psyllium husk, melatonin
Anthropometric Data
Bodyweight (averages)
Week 5: 197.8 lbs
Week 6: 196.8 lbs
Week 7: 195.4 lbs
Week 8: 194.0 lbs
Bodyfat Percentage Change
12.0% to 9.1%
*Estimated using Drunin and Womersley skinfold equation
Health Data & More
Average Sleep Duration: 7 hours and 43 minutes
RHR change: -10 bpm (58 to 48 bpm)
RBP: 116/62 mmHg (-20/-8 change)
Comparison Photos
Week 0, Week 4, week 8 (left to right)
