05/01/2026
You are not falling off. Your systems are.
Here are my recommendations
1. Going too hard then burn out
You push max effort right away. Calories drop too fast. Training volume jumps. Fatigue builds in 10 to 14 days. Then compliance drops.
Action: Start at about 70 percent effort. Keep it there for 2 to 3 weeks before adding more.
2. No plan or preparation
You decide workouts and meals on the fly. That leads to missed sessions and being below protein goals, above calorie goals.
Action: Set your training days in advance. Track your workouts and food intake. Prep at least 2-3 days of meals ahead.
3. Relying on motivation over discipline
Motivation is inconsistent. It will not carry a full plan. Miss a few sessions and progress slows quickly.
Action: Schedule fixed training times. Treat them like appointments. Show up whether you feel like it or not.
Pick one to try this week. Then build from there. 💪💪
