Monday, March 12th, 2018: Expectation-Reality Mismatch.

March 11, 2018

10 good mornings
10 pause front squats
5 alt db snatches (each arm)
40 double unders

Bench Press
Find 1 RM

“Two Timer”
8min amrap
10 alt DB Snatch 50/35
3 bar MU
rest until clock hits 12:00
4min amrap
10 box jumps 24/20
5 burpees


Perhaps the biggest reason people fail with their fitness goals is due to what I call an Expectation-Reality Mismatch.

Let’s assume you thought you’d be six-pack lean in 6 weeks. In the early stages, your motivation is high because all you know is in six weeks you’re going to be ripped. But as you get closer to the six-week mark and your progress is not where you anticipated it to be – motivation starts to dwindle. Eventually, six weeks come and go and you haven’t achieved the six-pack you were convinced you’d have by now, and so, you give up.

This is an Expectation-Reality Mismatch. When your expectation of achieving a goal (like, abs in 6 weeks) is mismatched to the reality of achieving that goal (you actually needed 16 weeks) – you become demotivated and give up.

This is why setting realistic expectations from the start is so important. If you know that, based on your starting position, you need 16 weeks to lose fat – and six weeks go by and you’re not there yet; you’re not stressing because you know that you still have another 10 weeks left.

It’s awesome that you “want a six pack”, or “a bigger ass”, or whatever – but, at the same time you need to have realistic expectations of how long it will take for you to achieve the goal based on your starting position.

Here are some guidelines.

Fat loss expectations: Set fat loss targets between 0.5 – 1% of your total body weight per week.

The benefit of using percentages is the rate of loss automatically scales with your body weight, like so:

Muscle gain expectations: There are quite a few muscle growth models out there that provide us with a good guideline. However, the two that I often refer to arethe Lyle McDonald Model and the Aragon Model.

NB – The more you weigh the nearer the higher end, and the lighter you weigh the nearer the lower end of each range.

I’ve taken averages of both the McDonald Model and the Aragon Model and put them into the graph above to make things simple.

Please bear in mind that these are just guidelines and will vary from person to person. You won’t always gain this exact amount of weight per month. Like with fat loss, use the numbers as a guide but be more focused on the process; namely, are you progressing with your lifts over time? If you are, then you’re very likely gaining muscle.

– Your boy, Aadam