zraw, I think traffic on here is lower overall right now not just on your thread. I lurk on here though and am following your progress. looking good, I admire your persistence and dedication. thanks for sharing so we can follow.
I’m still following. I have a question too.
You mention in your updates how your strength is doing. How do you monitor your strength? Is it a general feel thing, or are you keeping tract of certain lifts and weights?
I’m lurking bro but still following
[quote]iDrDan wrote:
Your legs have come up a ton and your chest has got much thicker over the off-season. What have you been doing in particular to make these improvements?..are you just following JM’s training or are you doing little things during the lifts to hit the muscles better?[/quote]
I’m following JM’s training but we have put a bit more focus on chest thickness (working it 2x/week for the whole offseason)
One thing ive been doing more while working with JM though has been to focus on squeezing the muscles way more, wether it be chest, hams, quads, or any other bodypart for that matter
[quote]DoubleDuce wrote:
I’m still following. I have a question too.
You mention in your updates how your strength is doing. How do you monitor your strength? Is it a general feel thing, or are you keeping tract of certain lifts and weights?[/quote]
Its a mix of both actually
While I dont “track” my #s on specific lifts I do have some lifts that come back in my rotation quite often (db pressing/squats/some type of rowing) so these lifts help me see where i’m at.
2 changes this week
- Cardio from 3x35mins to 4x35mins
- Removed a cup of rice from meal 2 on training days
-Cardio : 4 x 35mins - moderate intensity - whenever I want but not before training
-Weight training : 7x/week
8weeks out diet
Off days - 2909 calories; 329g protein, 154g carbs, 99g fats
Meal 1 2 organic free range eggs
1/2 Tbsp Virgin Coconut Oil (cook in)
1 cup pasteurized egg whites
Meal 2 50 grams of whey iso (or any blend for that matter)
2 tbs of almond butter
1/2 cup (dry measure) oats
Meal 3 8 oz cooked any lean meat (horse, turkey, chicken, or red meat)
1 cup of any green veggie
1 cup cooked white rice
Meal 4 50 grams of whey iso (or any blend for that matter)
2 tbs of almond butter
1/2 cup (dry measure) oats - get gluten free
Meal 5 8 oz lean meat such as a sirloin, eye of round, filet, or top round
1 cup of any green veggie
Meal 6 6 oz cooked any lean meat (turkey, chicken, or eye of round steak)
1 cup cooked white rice
1 cup (halves) strawberries (152 grams)
Meal 7 4 organic free range eggs
1/2 Tbsp Virgin Coconut Oil (cook in)
Training days - 2989 calories; 356g protein, 308g carbs, 37g fats
Meal 1 4 organic free range eggs
1/2 Tbsp Virgin Coconut Oil (cook in)
1 cup of spinach or any other veggies you like (optional)
Meal 2 8 oz cooked any lean meat (horse, turkey, chicken, or red meat)
1 cup green veggie
Meal 3 8 oz cooked any lean meat (horse, turkey, chicken, or red meat)
1 cup of any green veggie
1 cup cooked white rice
Meal 4 (pre workout) 50 grams of whey iso (or any blend for that matter)
1/2 cup dry cream of rice
1 tbs of almond butter
Intraworkout 3servings Plazma
Meal 6(1 hour after workout) 8 oz cooked any lean meat (horse, turkey, chicken, or red meat)
2 cups cooked white rice
Meal 7 8 oz cooked any lean meat (turkey, chicken, or steak)
173 grams of red potatoes (this is usually 5 small potatoes)
1 cup of any green veggie - optional
Here we go! Legs workout!
Legs are looking sick, that vascularity is crazy man
Well done video, Julien. Worth the wait haha. Keep them coming if it’s not a hassel! You look like me after each set of occlusion leg extensions haha it’s hard not to show the pain you’re in! Your legs are freaking lean for being 8 weeks out.
Do you really have an “off day diet” if you’re lifting 7 days a week? lol
About how far apart do you each each of these meals? Could you post a schedule of your approx. times?
[quote]iDrDan wrote:
Well done video, Julien. Worth the wait haha. Keep them coming if it’s not a hassel! You look like me after each set of occlusion leg extensions haha it’s hard not to show the pain you’re in! Your legs are freaking lean for being 8 weeks out.
Do you really have an “off day diet” if you’re lifting 7 days a week? lol[/quote]
Haha its a “just in case” day
[quote]Efuchs7 wrote:
About how far apart do you each each of these meals? Could you post a schedule of your approx. times?[/quote]
About 2 to 3 hours between each depending on how hungry I am
Schedule depends on work days cause I work 12-8 from monday to wednesday and 6-2 thur/fri
For a 6-2 it will look like
Meal 1 : 6:30am (I eat at work)
Meal 2 : 9:30
Meal 3 : 12
Pre workout meal : 2:30
Workout : 3:15-5 (intra workout meal there)
Post workout meal : 5:45
Meal 7 : 9
Bed : 10:30
Awesome job. Definitely some GH in that horse meat haha. So clearly the results dont lie but have you personally noticed a big difference with the addition of BFR training?
Also, based on what your macros are at now, are they similar to how your diet was established last year during your prep? calories seem pretty high considering how lean you are and how many weeks out you are, that 7 days/week training really is showing.
#1 thing that always impresses me with John’s clients (Shelby too) is the end of prep going into a show, you still look healthy, not sure people truly appreciate how important and impressive that is to come in that conditioned and not look like you are going to keel over.
Best of luck, youre gonna kill it.
[quote]Steve Rogers wrote:
Awesome job. Definitely some GH in that horse meat haha. So clearly the results dont lie but have you personally noticed a big difference with the addition of BFR training?
Also, based on what your macros are at now, are they similar to how your diet was established last year during your prep? calories seem pretty high considering how lean you are and how many weeks out you are, that 7 days/week training really is showing.
#1 thing that always impresses me with John’s clients (Shelby too) is the end of prep going into a show, you still look healthy, not sure people truly appreciate how important and impressive that is to come in that conditioned and not look like you are going to keel over.
Best of luck, youre gonna kill it.[/quote]
To be honest, I dont really remember what my calories/macros were during last year prep BUT
- I was skiploading last year, so one day per week had an “all the carbs you can eat” kinda day
- Protein were a bit lower iirc, but not that much, maybe around 300g?
- Fats were higher
- Carbs during the week were lower, like at the 8weeks mark im pretty sure they were between 100 and 175g or something like that
I may be wrong though
Cardio was also higher
2weeks @ 5 x 30mins
2weeks @ 10 x 40mins
How do you like dieting like this vs. with Skip? Any reason for the switch in particular?
Great progress! I’m def following. Interesting how you’re just tracking the illiac crest and not entire BF%…makes perfect sense. I’ve been doing BF and get different results everywhere. This makes it simpler as you can do it yourself.
[quote]Lonnie123 wrote:
How do you like dieting like this vs. with Skip? Any reason for the switch in particular?[/quote]
Well first reason is cause ive worked with JM all year long and had amazing results
I also think I came in a bit flat at my show last year and while I dont blame skip I think skiploading 3days prior to the weight in was mehh
Im getting a weekly cheat meal with JM as opposed to a full day of carbs with skip, but my carbs are higher all week long with John. I havent had much cravings yet except some “wow this looks good” moments but nothing bad. While having a full carbs day can sound fun it really wasnt… you feel sluggish as hell and cant do anything cause you are so asleep and you just need to eat all damn day
Also, with JM I feel more like a friend than like a client, except when I do dumb things, which is rare.
[quote]zraw wrote:
Also, with JM I feel more like a friend than like a client, except when I do dumb things, which is rare.[/quote]
Would you mind giving us some examples? I always like seeing the little “in the trenches” nuances that bodybuilders go through.
[quote]iDrDan wrote:
[quote]zraw wrote:
Also, with JM I feel more like a friend than like a client, except when I do dumb things, which is rare.[/quote]
Would you mind giving us some examples? I always like seeing the little “in the trenches” nuances that bodybuilders go through.[/quote]
Like not realizing I had to start cardio from 16weeks out or something and starting it 4weeks late, lolll
16weeks out : Weight - 216,2lbs, illiac crest : 11mm
15weeks out : Weight - 219lbs, strenght : increased, energy : good, illiac crest : 11mm
14weeks out : Weight - 215.4lbs, strenght : increased, energy : super, illiac crest : 10mm
13weeks out : Weight : 217.6lbs, strenght : still going up, energy : all good, illiac crest : 10mm (ive started getting some sugar cravings…lol)
12weeks out : Weight : 216.4, strenght : increasing, energy : #1, illiac crest : 10mm
11weeks out : Weight : 213.2, strenght : still increasing LOL, energy : all good, illiac crest : cannot take anymore the measure can’t go under 10mm, do you want me to take waist measurement instead
10weeks out : Weight : 211.2lbs, strenght : still went up, enegy : #1
9weeks out : Weight : 208.8lbs, strenght : well believe it or not my lifts are still going up, energy : all good
8weeks out : Weight : 207.2lbs, strenght : no change, energy : top shape
7weeks out : Weight : 205.2lbs, strenght : no change, energy : #1