After spending some time on the road, I recently returned to Toronto to reconnect with my training crew and update my fitness journey. Although the team isn’t fully reunited just yet, I was excited to jump back into content creation and give you a behind-the-scenes look at my current workout strategies and evolving nutrition approach.
Road Trip Training and the Toronto Pro Show
While in Toronto for the Pro Show Expo, I had the opportunity to join the Rise crew for a group workout session. Being on the road, I’ve adopted a more flexible approach to training. Instead of rigidly following my usual powerbuilding routine, I treat travel weeks as a built-in deload, focusing more on connection and enjoyment than strict progression. That doesn’t mean the intensity disappears; I still aim for effective sessions, but the structure relaxes a bit.
We chose to run a time-efficient, full upper-body session using antagonistic supersets. These involve pairing opposing muscle groups (e.g., back and chest or biceps and triceps) to allow one muscle group to recover while the other works. The result? Maximized intensity in minimal time.
The Workout: Antagonistic Superset Split
The session was broken into three main supersets:
Superset 1
- Wide-Grip Lat Pulldown (3 sets of 10-12 reps)
- Rope Triceps Pressdown (3 sets of 10-12 reps)
Superset 2
- Machine Shoulder Press (3 sets of 10-12 reps)
- Barbell Biceps Curl (3 sets of 10-12 reps)
Superset 3
- Close-Grip Cable Row (3 sets of 10-12 reps)
- Dumbbell Lateral Raise (3 sets of 12-15 reps)
Each superset was executed with minimal rest in between paired movements, allowing for greater workout density and an excellent pump. By training in this antagonistic fashion, we avoided excessive fatigue and maintained high effort levels across the session.
Training Update: From Technique to Volume
Before this trip, my training was focused on refining form and enhancing neural efficiency—the “technique block” of my program. Now that I’ve built that foundation, I’ve transitioned into a higher-volume phase. Reps are up, total sets are increasing, and I’m chasing more hypertrophy-oriented adaptations. That’s a major shift, and one that requires nutritional adjustments too.
Diet Update: From Macros to Intuition
In the early stages of my cut, I followed a traditional macro-based plan. I tracked my protein, carbs, and fat meticulously for the first two weeks. It worked, but something felt off. I was thinking about food constantly, planning meals in advance, and watching the clock until the next eating window. That food focus began to feel like a mental burden.
So I pivoted.
For the past few weeks, I’ve adopted an intuitive eating approach—or what some call auto-regulated dieting. Here’s how I structured it:
Principles of My Intuitive Dieting Approach
- Unrestricted Eating Permission: I allow myself to eat when hungry and choose foods I genuinely enjoy. This doesn’t mean overeating; it simply removes the psychological “off-limits” label.
- Satiety Awareness: I eat slowly and assess how full I feel during meals. Rather than eating until I’m stuffed, I stop when I’m comfortably full, which varies meal-to-meal.
- Emotional Detachment from Food: Meals are no longer for stress relief or environmental triggers. I eat to fuel, not to fill emotional voids.
- Protein-Centric Structure: Each meal includes 25-40 grams of protein, distributed evenly across 4-5 daily meals. This supports muscle retention during the deficit.
- Bodyweight as Feedback: I weigh myself regularly and use the trends to guide intake. If weight loss stalls, I make small caloric adjustments intuitively without going back to strict macro tracking.
Benefits I’ve Noticed
This shift to intuitive eating has brought three major benefits:
- Reduced Food Obsession: Without constant logging, my mind feels freer. I think about food when I’m hungry—not all day long.
- Better Food Choices: With macros out of the equation, I’ve stopped playing the “IIFYM game” of squeezing in treats. Instead, I opt for meals that nourish and satisfy.
- Social Flexibility: Whether I’m at a restaurant or expo event, I can eat mindfully without obsessing over every gram. This helps me stay on track while still enjoying life.
Is It for Everyone?
Probably not. Intuitive eating, especially for fat loss, requires a solid understanding of nutrition and body awareness. If you’re new to dieting or struggle with recognizing hunger and fullness cues, you may benefit from tracking macros until you build those habits.
But if you’re experienced, know roughly what’s in your food, and want to regain mental freedom while still making progress, this could be a game-changer.
Where I’m At Now
Currently, I’m sitting at around 170 pounds, down 10 pounds from the start of my cut. My physique is noticeably leaner, and I estimate I have another 7-8 pounds to go for my target conditioning. With this intuitive approach, I feel confident I can get there without the stress that often accompanies strict dieting.
Moving forward, I’ll continue with this method, making small adjustments based on progress. If I ever feel like I’m drifting too far off course, I can always return to tracking for a week to recalibrate—but so far, it hasn’t been necessary.
Final Thoughts
Training and dieting should serve your life—not consume it. Whether you’re pushing hard during contest prep or just trying to get leaner for summer, finding an approach that aligns with your lifestyle and mindset is key. For me, intuitive eating has reintroduced balance and sustainability to my journey.
Thanks for following along, and if you’re considering trying intuitive dieting, I encourage you to do it gradually. Build trust in your hunger cues, understand your nutritional needs, and allow your brain to work with your body, not against it.
Stay tuned for more updates—and yes, that killer chest workout with Mountain Dog John Meadows is coming soon!
