Physique Update: 10 Weeks Out From My First Bodybuilding Show

You can literally turn your oven on to 350, chop a bunch of sweet potatoes in half, let them hang out in there for an hour, and then you have a delicious and nutritious carb to much on ALL WEEK LONG,

I can’t cook for crap either.

Most of my food comes from Walmart.

Minimal ingredients. All you need is a pan and an air fryer. They do all the work for you.

Respectfully…

“Can’t cook” is a cop-out.

As for exercise. Just move your body as much as possible in the way you enjoy most.

Ask me anything

I want to do this for you! Reply to this or DM me if you’re interested in starting this journey! #fitnesssky

Collage of a male client’s fitness transformation over several months. Top images show him in March and June with higher body fat and less muscle definition. A September photo shows noticeable fat loss and improved shape. Bottom images labeled “Yesterday” show a much leaner, more muscular physique with visible abs, chest, and arm definition in a gym locker room. Below the images is a message praising coach Dalton for improving his health, confidence, and quality of life.

Looking for REAL results without hating the journey? That’s what I do for busy people.

- father of 4
- works for the school
- owns his own business
- coaches the debate team

And he accomplished this transformation naturally in a year.

The crazy part? HE WASN’T PERFECT!

But he was consistent!!!

Be honest—

Which pose are you taking right now? 👇

Also—this week:

• sinus infection
• pink eye
• no sleep
• left ear barely working

Doesn’t matter.

Big Back truth 🦍
Prep doesn’t wait for perfect conditions.

You show up anyway.

Right now?

This might be the money pose.

Triceps, midsection, quads all show up here.

Old school side tricep might carry me on stage.

Big Back rule 🦍
Play to your strengths.

Front poses with arms up?

Not it… yet.

We’ll come back to it as conditioning improves.

That’s the game:

Adjust. Test. Refine.

It’s between this “favorite classic pose” and the next right now.

Back is starting to come in…

But posing still needs work.

More control.
Better positioning.
Cleaner lines.

You don’t just “hit” a pose…

You earn it through reps.

This is the part people don’t understand:

Bodybuilding isn’t just what you build…

It’s what you can show.

Right now the focus:

• hide asymmetries
• push strengths
• refine execution

13 weeks out. First show.

This is where things get real.

Not just getting lean…
Learning how to present what I actually have.

Because this isn’t a perfectly balanced physique.

Front poses with arms up?

Not it… yet.

We’ll come back to it as conditioning improves.

That’s the game

8 months apart.
July 2025.
March 2026.

Left: 160 pounds
Right: 192 pounds

Saw the guy on the left this morning and I immediately started my victory lap.

Celebrate your wins!

Contest prep physique update:

14 weeks out.

#fitnesssky #bodybuildingsky

Slept like shit. Head congested. Body groggy.

Still smashed leg day.

You can make excuses… or you can just do the damn job.

8-day experiment with “cheat meals”:

Maintenance: ~3,200 cal/day (clean foods)
Diet week: ~2,850 cal/day

Meals included:
Crumpets, sushi, jerk chicken + coco bread, a MASSIVE burrito, and desserts.

Scale:
196.2 → 194.9 (≈1 lb down)

Calorie deficit = fat loss

#fitnesssky

Today is going to be a whirlwind.

• Steps in now
• Taking Avagirl to physical therapy
• Work
• Packing for The Arnold
• Food Prep for the Arnold
• Massage
• 6 meals
• in bed by 7pm

Gotta sleep well before a 6+ hour drive and a workout with some absolute FREAKS Thursday #bodybuildingsky

Reliable fat loss. Body recomposition.

Cody:
Father of 4.
Full-time teacher.
Business owner.

1 year later:
Significant weight loss.
Visible muscle.
Setbacks without Spiraling.

Big Back truth:
You don’t have a time problem.
You have a structure problem.

I build that structure. #fitnesssky

On today’s episode of “If It Fits Your Macros” eating.

2700 calorie budget remains intact. Still have a smash burger and fish bowl to eat today.

Big back livin, still in a calorie deficit.

Learn HOW to eat and you’ll change your life.

Too busy to get in shape?

I get it. Life is full.

You don’t need more willpower. You need structure.

I build simple systems for busy dads who want muscle and fat loss without sacrificing family time.

Apply at BigBackBodybuilder.com.

Keep me company!!! Ask me anything!!!

Waiting on an oil change. First come first serve and they don’t open for an hour. It looks like I’m at least third in line.

A whole lot of word salad and opinion here. And tagging “IT’S SCIENCE” when the science all directly contradicts what he said is… well… very par for the course unfortunately.

We could all use it!

Genuinely...

Talk to your people today. Make sure they know they're loved and valued for who they are as a human being.

You are more than your profession. You're more than your financial situation. You are enough!

Comment “STRUCTURE” below or send me a message.

If you just want to follow along and level up for free?

Welcome to the process.

Now let’s build something you don’t have to undo in six months. 🦍

If your life is chaotic?
Good.
That’s who I build systems for.

If you’re ready to:
• Lose fat without rebounding
• Build muscle intelligently
• Learn how to maintain your physique
• Stop guessing

Big Back rules:
• Sustainability isn’t soft — it’s strategic.
• If you can’t do it for a year, don’t do it for 12 weeks.
• Longevity is anabolic.
• Identity > outcomes.

I coach busy adults, parents, professionals, and lifters who are tired of starting over every summer.

Here’s what I believe:

Muscle is built with patience.
Fat loss is built with skill.
Confidence is built with consistency.

We don’t starve here.
We don’t panic cut.
We don’t yo-yo.

We build physiques that last.

If you want:
• Sustainable fat loss
• Muscle built the right way
• Structure without misery
• Education instead of guesswork
• Longevity instead of burnout

You’re home.