We’re officially hovering right around the 4-week mark out from the 2026 Vancouver Fall Classic! Technically, I’m a couple of days past the exact four-week point after getting tied up over the weekend, but we’re right on schedule and making steady progress.

Here is a quick look at where things stand, current numbers, and what’s dialed in for the final stretch.

Current Weight & Body Fat Stats

• Body Weight: Hovering right near 190 lbs (often sitting just a pound or so under depending on the time of day).

• Body Fat: Recent testing on the gym’s body composition machine put me in the mid-to-high 7% range (around 7.7%).

• Target: Looking to bring that down into the 5% range over these next four weeks, which means shedding another 2.5% to 3% body fat.

The Plan for the Next 4 Weeks

Dropping into the 5% range in a month is totally doable with the routine dialed in:

• Cardio & Activity: Keeping daily steps high with plenty of walking (4-5 miles per day).

• Training & Diet: Dialing in the nutrition with zero guesswork, prioritizing high protein, keeping calories in check, and cutting out alcohol completely. When the nutrition is that clean, bringing down body fat becomes straightforward.

Posing Routine & Divisions

In the video update, I ran through some initial posing practice for both Men's Physique and Classic Physique:

• Physique & Classic Mandatories: Starting posing practice in earnest now to clean up transitions, foot placement, and holds (front poses, side chest, back double bicep).

• Stomach Vacuum: Working on bringing back the vacuum pose for Classic Physique. It’s an area that takes consistent practice, but it's already showing noticeable improvement compared to previous runs.

• Real-World Lighting: The lighting in this check-in is straightforward, top-down multiple sources, and not very flattering, no dramatic "anabolic" stage lighting here, just an honest benchmark to see exactly what needs refining.

I’ll be dropping weekly video updates right up until show day to track the changes as conditioning tightens up. Check out the full video above to see how the physique is looking at four weeks out!