With the first bodybuilding show officially in the books, it’s time to transition from reacting to the finish line to establishing a new direction.

Enter Project 168.

Mission Statement

Build the strongest, most muscular version of myself at approximately 168 pounds. Prioritize quality muscle, strength, health, and consistency while maintaining a physique I’m proud of year-round.

The philosophy behind Project 168 is less about hitting a random scale weight and more about setting a standard: Can I weigh 168 pounds and look like I lift every single day? It’s a process-oriented challenge built for long-term growth. The contest gave me a finish line; Project 168 gives me a direction.

Physique Goals

Instead of focusing purely on scale weight, progress will be judged on visual standard improvements:

  • Improve:
    • ✅ Upper chest fullness
    • ✅ Wider back
    • ✅ Thicker upper back
    • ✅ More hamstring detail
  • Maintain:
    • ✅ Round delts
    • ✅ Tight waist
    • ✅ Quad sweep

Performance Goals

These are the milestones I’ll be chasing over the next 6–12 months:

  • 20 strict pull-ups
  • 135 lbs x 8 Weighted Dips
  • 405 lbs x 8 Hack Squat
  • 405 lbs x 8 Trap Bar Deadlift
  • +45 lbs x 8 Weighted Pull-ups
  • 225 lbs x 8 Incline Smith Press
  • 800 lbs x 8 Leg Press
  • 150 lbs x 8 Overhead Press

Lifestyle & Recovery Goals

Building a standard requires consistency in the daily habits that power growth:

  • Nutrition: Hit macros at least 90% of the time. (One weekend doesn’t define the year!)
  • Cardio: 30 minutes, 4–5 days/week. Enough to stay cardiovascularly healthy without interfering with muscle growth.
  • Recovery:
    • Average 7.5+ hours of sleep per night
    • Walk daily
    • Manage and minimize lifestyle stress

Timeline

  • August: Recovery & Habits
    • Recover from prep fatigue.
    • Establish daily habits.
    • Dial in transition/maintenance macros.
  • September: Overload
    • Focus on progressive overload.
    • Begin climbing the strength curve.
  • October: Exceed Prep
    • Push lifts to exceed prep strength numbers.
    • Document visual progress with photos every two weeks.
  • Winter: Build Phase
    • Enter a dedicated building phase.
    • Maintain weight around 168–172 lbs.
    • Zero tolerance for unnecessary fat gain.
  • Spring: Evaluation
    • Evaluate progress.
    • Decide whether to plan another show prep or continue building.