Energy Budgeting for Training & Life: Deload Smart, Fuel Simply, Stay Consistent
A concept from Dynamic Drive—energy budgeting—changed how I plan my weeks: invest the majority of my energy where it matters most, and cut the overspend everywhere else. In fitness, that means training with intention (including strategic deloads), fueling without friction, and using small mindfulness buffers so choices stay aligned with my goals. Here’s exactly how I’m applying it this week.
Move: RPE 101 and a Practical Deload
RPE ↔ reps in reserve
RPE 6 ≈ 4 RIR (cruising)
RPE 7 ≈ 3 RIR (working)
RPE 8 ≈ 2 RIR (challenging)
Deload options (pick one):
Volume: Same weights; –30–40% sets.
Intensity: –5–10% load; cap RPE 6–7.
Density: Same work; more rest, no finishers.
Example—3 Full-Body Days:
Squat 2×5 @ RPE 6
Hinge 2×6 @ RPE 6
Horizontal push 2×6–8 @ RPE 6–7
Horizontal pull 2×8 @ RPE 6–7
Single-leg/Core 2×10 easy
Conditioning: Keep Zone 2 walks; skip all-out intervals.
Coach’s note: Deloads are proactive, not reactive. You’re banking energy for the next training block.
Fuel: Protein-First Swaps You Can Do on Autopilot
Keep 25–40g protein/meal and downshift calories/effort with these defaults:
Greek/Skyr > regular yogurt
Cottage cheese > cream cheese
High-protein/legume pasta > regular pasta
2 corn tortillas + 3 oz chicken > giant flour tortilla + cheese
Edamame/jerky > mixed nuts
1 whole egg + 3 whites > 2–3 whole eggs
Air-fry/spray > 2 Tbsp oil
Greek Yogurt + berries > nightly ice cream
Tip: Pre-decide two swaps you’ll use this week. Decision fatigue disappears when choices are made once.
Mind: The 90-Second “Pause-and-Plan” Ritual
Pause: 3 breaths; hunger 1–10.
Plan: Protein anchor; half plate veg; smart carbs + thumb of fat.
Pace: Eat over 15–20 min; midpoint check-in.
This tiny ritual keeps choices aligned when willpower is low and schedules are full.
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