Road to the Stage
A living documentary of the journey to competitive bodybuilding after 50. Each entry logs physical metrics, training focus, and psychological state — because the mind and body are one system.
The Log
Each entry is a data point in a larger experiment. Body weight. Body fat. Cognitive state. Training protocol. Nothing is hidden.
Weight Trajectory
Glycogen Loading Protocol — 300P / 500C
Disciplined through hardship; resolute. The mission is stepping on stage, and I will not falter.
On September 7, the coach adjusted the nutrition protocol to 300 grams of protein and 500 grams of carbohydrates for the day, while continuing to leave out all healthy fats such as avocado and olive oil. The goal is to pack the muscle with glycogen. Workouts have become more intense as we add more weight to the bar. Sleep is becoming more of a demand, with my body telling me constantly that I need to take a nap or that I did not get enough sleep the night before, which is where the naps come into play. It has been challenging. We have had some struggles with my mom being in the ICU, and while traveling I still had to maintain my diet and a level of workouts. It felt good at the end knowing that I disciplined myself even during life's hardship, and it brought forth some valuable lessons about exercising discipline and not using life events as an excuse to stray from the mission. My mission is stepping on stage, and I will not falter.
Holding the Line — Florida
Grateful and grounded. My mother spent eight days on a ventilator in ICU and nearly didn't make it. I made an unexpected trip to Florida to be with her, and she pulled through. The discipline that felt optional a week ago became the one thing I could control.
Coach kept the workout-day fueling intact: 50g of protein per meal across six meals, with carbohydrates timed around the session at 100g one hour before training, 100g immediately post-workout, and another 100g roughly an hour and a half after the post-workout meal. On rest days, both protein and carbohydrates are now set at 50g per meal across all six meals, keeping intake even from morning to night. The real test was the road. I packed dumbbells for the Florida trip and held to the plan as closely as possible, with a couple of unavoidable cheats from eating out. Weight came in at 183.3 lbs this morning, up just over a pound from the last log. That increase is muscle, the product of the grueling workouts, the very strict diet, and the rest regimen I'm holding to, not any slippage from the travel or the looser meals. The mission didn't pause for the emergency; it just moved to a hotel room and a hospital hallway.
Nutrition Protocol Shift — 300/300
Locked in. The coach raised the ceiling on both fuel and recovery, and the structure removes the guesswork from every meal.
Coach overhauled the meal plan, moving to 300 grams of carbohydrates and 300 grams of protein per day. On training days, carbohydrates are timed around the session: 100g of carbs one hour before training, 100g of carbs immediately post-workout, and another 100g of carbs roughly an hour and a half later. Protein is spread across the remainder of the day at roughly 50g per meal across six meals. On rest days, both the carbs and the protein are divided equally across all six meals, removing the training-day timing windows and keeping intake steady from morning to night. Dry weight logged at 182.2 lbs.
Discipline on the Road: New Grandchildren and the 10-Hour Drive
Locked in. Discipline held while traveling — mission first, even off home soil.
Traveled to meet the new grandchildren and maintained discipline through the whole trip. On the 10-hour drive I stopped at a deli and picked up a pound of oven-roasted chicken to eat when I got hungry, and I packed a few protein bars and plenty of water so I was never caught without fuel. I only skipped one workout the entire trip due to a packed schedule. Back home now, and the first dry weigh-in in a week came in at 181.6 lbs. Workouts are still high-rep, and I am steadily increasing either reps or weight each session. The objective is muscular.
Morning Dry Weight — 182.2
Regulated after reframing — calm, focused, energy directed into the lift.
Today's session was chest and shoulders. While I worked out, I thought about what happened on Saturday, and how the reframing I practiced that day carried me through and empowered my workout today. I carried a difficult emotional situation into the gym with me, and I had to tap into my PhD training to change the outcome. I reminded myself that I cannot change what is out there while I am in here, and that the problem is out there, not in the gym with me. I told myself to get my shit together and let go of what I cannot control. I remembered that the unconscious mind and nervous system cannot distinguish between what is actually happening and what we are merely thinking deeply about, so I used reframing to focus on the weights and movement. It lowered my heart rate and blood pressure so I could use that energy for the workout instead of defensive responses.
Chest & Shoulders — Stamina Dip at 182.2
Focused and disciplined. I felt the dip in stamina, but I refused to let it become an excuse. The mission does not bend for convenience.
Today's workout was solid, but I noticed a decrease in stamina. It is Monday, so chest and shoulders day. I talked to coach about it, and he said I could do fewer reps and add a little more weight. This is most likely a response to the rapid fat loss and carb reductions, with body weight down to 182.2 from 187.5 at the start of logging, and body fat dropping to 14.9% from 15.5%. Still, there is no sacrificing the work just to make it easier. The key is to stimulate the muscle and not cheat myself out of a workout. There is no time for that kind of laziness.
Rest Day — Business Networking, Nutrition Prep & Diagnostic Baseline
Disciplined, forward-looking — investing in the infrastructure that supports the stage.
Rest day structured around the non-physical pillars of the prep. Spent the morning on business networking, advancing the Built After 50 partnership and media conversations. Weighed and prepped all food to keep nutrition locked in even on an off day — the discipline doesn't pause because the training does. Pulled X-rays on my back and neck to confirm structural integrity heading into the heavy phases of prep. Everything checked out — critical to establish a diagnostic baseline early so any issue gets caught before it becomes a setback. First session with Dr. Bob Apol in Hoover, AL. He identified and began correcting a muscle imbalance in the opening session — exactly the kind of asymmetry that quietly derails a prep if left unaddressed. I'll be seeing him regularly throughout this process to stay symmetrical and balanced as the training load increases. Staying on top of chiropractic alignment and blood work is non-negotiable at this stage. The body is the instrument; you tune it before it breaks, not after.
Arms — Reverse Pyramid (Coach Green-Light)
Grateful and locked in. Training matters, but being there for her matters more. Adapted the schedule instead of skipping — discipline is flexibility applied.
Shifted today's session forward — wife speaks at an event tomorrow morning during my gym window, and I wouldn't miss it for the world. Asked coach; his reply: 'Kill it today!' So I did. Reverse pyramid across 5 sets: 50 / 40 / 30 / 20 / 10 reps. Load climbed 5–10 lb per set as reps dropped — strength trending up across both yesterday's chest/shoulders work and today's arms.
OPEN DRIVE FOLDERCleared. Kidneys Normal. Progress Accelerating.
Relieved, recalibrated, and pressing forward with verified clarity.
Rhabdo is behind me. Cystatin C levels came back normal — kidney function is fully intact. The workouts haven't changed, but the results are accelerating. Visceral fat is dropping and strength is climbing with every session. The system is working.
OPEN DRIVE FOLDERMedical Setback — Rhabdomyolysis
Mentally tested but not broken. Facing a significant health setback with characteristic Marine resilience.
Rhabdomyolysis diagnosis — CK level at 10,749 at presentation, trending to 8,500 before IV fluids initiated. Attributed to combination of high-volume training transition, physical outdoor labor in Alabama heat, and dehydration. Kidneys not significantly impacted — creatinine 1.43 (elevated from creatine supplementation baseline). IV fluids administered. Released same evening. Antibiotics continued for separate injection site skin infection, now resolving. Cleared by physician.
Rest Day — Navigating Coaching Changes
Some ups and downs emotionally — navigating coaching relationship changes. Resilient and processing.
Rest day. Navigating some uncertainty around coaching direction and next steps in competitive prep. Maintaining discipline with nutrition despite emotional fatigue. PhD coursework continuing. Nutrition logged accurately throughout.
Chest + Shoulders — Tendon Recovery
Tendon soreness improving. Determined to push through and stay on track.
Bicep tendon pain improved significantly overnight. Returned to training — chest and shoulders. Post-workout nutrition hit within the hour. Meal timing challenged by back-to-back obligations including outdoor physical labor in Alabama heat. Hydration and electrolyte management flagged as priority.
Rest Day — Active Recovery
Sore and fatigued but mentally committed. Some discouragement around recovery timeline.
Full rest day for leg recovery. Worked on PhD homework and grilled bulk chicken for upcoming meals. Mild bicep tendon soreness persisting. Body adapting to transition from 2-year HIT protocol to high-volume pyramid training. Weight fluctuation consistent with muscle repair and water retention.
Legs — First Pyramid Session
Physically pushed hard. Legs extremely sore post-session — adapting to new volume demands.
First leg day under pyramid program. Completed 3 of 5 sets per exercise due to extreme soreness and upcoming full work day on feet. Calves completed all 5 sets. Bicep tendon soreness noted — tendons adapting slower than muscle, common at this age. Rest and recovery prioritized.
Back — Baseline Established
Confident and driven. Official baseline established.
Official dry morning weight baseline established — 187.5 lb, 15.5% body fat. First full back session. Significant DOMS noted in teres major — muscle group not adequately stimulated under previous HIT protocol. Food scale acquired for precise macro tracking.
Rest Day — PhD Coursework
Settled and focused. Completing PhD coursework and business tasks.
Rest day. Working on PhD coursework at Walden University. Nutrition on track. Introduced Greek yogurt with fruit as a meal option for variety and digestive health.
Chest + Shoulders
Strong and determined. Building confidence in new training approach.
Added shoulders to chest day. Longer training session. Switched pre-workout meal to Cream of Rice from oatmeal per coach direction. Post-workout nutrition window hit successfully. Spaghetti dinner with 93% lean beef and gluten-free Ronzoni noodles.
Rest Day — On the Road
Focused and disciplined despite a demanding work day away from home.
Full rest day. Worked on-site documenting and creating SOPs for roofing company. Meals adjusted for road conditions — relied on prepped chicken and rice, MET-Rx bar as backup. Nutrition tracking maintained throughout.
Chest — New Program Begins
Motivated and disciplined — first session transitioning from HIT to high-volume pyramid training.
First training session under new program. 5 sets per exercise, 50/40/30/20/10 rep scheme. High volume producing noticeable DOMS in previously under-stimulated muscle groups such as teres major. Adapting well to new stimulus.
OPEN DRIVE FOLDER
