9 Weeks Out: Rest & Recovery – Zach Kotecki

Zach Kotecki – @ZachKoteckiFitness

What’s up guys! As I get closer to show time I will be writing about every two weeks to fill you guys in on the journey. A lot has happened since my last prep update. I am now 9 weeks out as I am writing this and weighing in at 172.0lbs. 9 weeks ago at the start of this prep I was a heavy 197lbs, 25 pounds down! I am amazed at how far I’ve come and how far I’ve still to go. 

 Last week as my new diet phase kicked in, my daily calories dropped a few hundred. I am no longer getting the joys of having every 4th days dinner be an epic cheat meal. I’m now down to roughly 1,800 calories a day, plus workouts 7 days a week, cardio 5 days and working 8 hours every day and a few days 15 hours with a side job. I’m by no means complaining or making a pity party out of it. All of this is my choice. I’ve learned just how important rest and recovery is for your body, especially when undergoing an 18-week prep. It hit me the Sunday before Easter. I went to bed when getting home from work around 4:30am. I had no plans the next day except for daily work and my workout, so I didn’t feel the need to set an alarm as I usually wake up around 10-11am on Sundays. When I woke up and checked my phone I was in complete confusion and shock to read my cell phone, 5:15pm.. WHAT!? I couldn’t believe it. I didn’t do anything the rest of the day. I prepped my food for the week, relaxed and went back to bed around 10pm. No workout, no activity and my body felt refreshed as ever. The toll my body was undergoing over the weeks caught up to me. Since then I have made sure to get into a regular routine. Waking up every day before 7:30am everyday, but Sunday, in which I still make sure to get my sleep until 10am, and in bed every night around 11pm at the latest. I have prioritized my days and made sure to put my body first. My energy levels have been much better since adapting a new routine and it has benefited my workouts and day to day life in general. 

Getting down into the final weeks I am excited to welcome the pains, struggles and joys that are to come. The end is near; the vision is clearer than ever. Just 9 more weeks! 

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