GoodFriday: On validation, interactions, & maintaining strength

Happy GoodFriday!

Here’s something I heard, thought, and did this week.

Something I Heard:

“As you interact with people today, recognize that each person is a process—a kind of river flowing through time—and you, too, are such a process.”—Waking Up App

I receive notifications from my meditation app all the time and never look at them. The other day I decided to take look at this one and man was it on point!

Something I Thought:

The process IS the validation, I’m becoming someone I admire.

Something I’m Doing:

Over the past 6 weeks, I’ve dropped 8–10 pounds while maintaining my strength, and honestly, I feel surprisingly strong.

Most people lose strength during a cut because they slash calories too aggressively, drop training intensity, or fail to recover properly. I’ve taken a different approach: a moderate calorie deficit, smart training, and tight recovery habits. That’s helped me stay strong while steadily leaning out.

Here’s what’s been working for me:

• Lift heavy, not long: I’m keeping my top sets heavy (3 reps), even if overall volume is down. This puts the focus on the neurological adaptation of strength rather than the muscle building aspect.

• Prioritize protein: I aim for 1g per pound of bodyweight daily. It’s the foundation for muscle retention.

• Time your carbs: I front-load carbs around my workouts to fuel performance and recovery.

• Lock in sleep: Consistent, quality sleep is non-negotiable. It’s where real recovery happens.

• Track performance: I log my lifts each week. If numbers dip, I adjust—either more food, more rest, or smarter training.

If you’re trying to cut without falling apart in the gym, these principles can help you hold the line.

Until next week!

-Cameron Harn