Road to the 2026 Vancouver Fall Classic - 4 Weeks Out

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!

Road to the 2026 Vancouver Fall Classic - 5 Weeks Out

A quick update on my prep for the upcoming Vancouver Fall Classic. We are officially just under five weeks out from show day, and I am feeling pretty good about where things are at.

Current Stats & Physique Update Right now, I am sitting at about 190 pounds and estimating my body fat to be roughly 7% to 8%. To hit my peak stage condition, I need to drop another 3% body fat, which equates to losing about five or six more pounds. I’m going to be doing my posing for physique updates as I get closer ot the show, here in my C-can studio because the lighting is consistent and truthful. There is no overly flattering direct overhead lighting to hide behind, which gives me an honest look at where my definition is at when running through my poses, like the double bicep.

Training & Nutrition For the past couple of weeks, my diet has been fairly strict. I have not cut out alcohol completely, just a lot less for sure, saving drinks for a nice dinner, or outing and I've dropped my intake to a steady 2,000 calories a day to ensure I hit my weight goal on show day and avoiding getting stressed at the end. To keep the fat burning without overtaxing my body, I’ve ramped up my daily walking to roughly three miles a day, split between walking the dogs and heading out on my own. My weight training is locked in at six days a week for an hour per session, utilizing a three-day split. I find keeping workouts to a tight hour is optimal for recovery at my age while still putting in the necessary work.

Supplement Protocol As for the supplement side of things, I've temporarily bumped up my testosterone from my standard TRT base of 100mg per week to 400mg, alongside adding in 200mg of Masteron, strictly to peak for this event as it helps manage estrogen, increases free testosterone and lowers SHBG. I'll be cutting the testosterone entirely a month out from the show to drop water retention, and I've incorporated a very low dose of retatrutide (2mg per week) simply to help curb my appetite, manage insulin, and keep water retention low during these final weeks.

Mindset Going Into the Show Because I am on TRT, I cannot compete in the natural divisions, meaning I have to step on stage in the Open category. I am fully aware that I will likely be stepping next to guys running significantly heavier, more complex protocols, but I am not letting that get to me. My goal isn't necessarily to be the biggest guy on stage; my goal is to be the tightest, leanest, and most conditioned competitor in the lineup. This prep is all about having fun with the process, pushing my own limits, and seeing the best package I can bring right at the peak of show day without causing harm to my body.

Keep an eye on the channel and getfitover40.com as I’ll be posting more updates leading up to the competition. Stay focused and keep putting in the work!