SOunds like more good progress
I’m sending JM a pic tomorrow, and He’s also changed the lifting to 5 days per week, and prowler work to 4 days a week now. He says he wants to start pushing me harder.
[quote]gkeeper24 wrote:
How are you doing the prowler work on training days? In the am? After your workout?[/quote]
It’ll be after workout or before bed. Depends on the heat I guess. I’ll be in Oklahoma all summer lol. Not doing it in the morning since I have to get up at 530 for work.
"spud strap is cool!
Would like for you to do 30 yards of pushing…rest 10 seconds and do it 2 more time, then PULL it 30 yards (may need to lighten up). That is one full round. Rest 2 minutes and repeat for 5 full rounds…I would rather you do this than standard cardio!!"
-jm
I’m going to be making the switch to 5/3/1 till October. I have a free gym pass included with my housing while I’m in Oklahoma for work, but the place is pretty limited. I’ll be tossing in some extra stuff for some bodybuilding, but I want to save as much money and time as possible while I’m here. JM is going to adjust my diet accordingly.
[quote]Siouxfan wrote:
I’m going to be making the switch to 5/3/1 till October. I have a free gym pass included with my housing while I’m in Oklahoma for work, but the place is pretty limited. I’ll be tossing in some extra stuff for some bodybuilding, but I want to save as much money and time as possible while I’m here. JM is going to adjust my diet accordingly. [/quote]
I’ve had great results in regards to increasing strength with 5/3/1, and you can take a bodybuilding approach with the assistance lifts. Once you go back to a BB routing, you should see awesome results since you should be stronger when you’re done with 5/3/1, thus increasing the loads on your higher rep exercises (I’m sure you already knew that - insert “no shit sherlock” comment here).
You’re def looking leaner, props on the hard work! I’ve been a big fan of your threads, like I said in the past, they have helped me a lot. Keep it up!
I wrote the first week of my own bb program. It’s all db and bb stuff, pretty basic. But I figured I have a CSCS, might as well get started writing my own stuff 
Cals were cut to 2100 on non training days now.
Week 1, 5/20/12 - weight: 238.0, strength is going well
Week 2, 5/27/12 - weight 235.0, Strength felt a little low, but I wasn’t able to measure my food earlier this week, so I might have cut it a little low. Had a cheat meal wednesday. Also bought smaller jeans. What fruit do you want me to switch to this week?
Week 3, 6/3/12 - weight 239.8 Strength was good this week. You know about the cheat meal. Had kiwi for fruit, added about 1/4 cup salsa to some meals. That’s all that I did this week. Clothes still fit loose.
Week 4, 6/9/12 - weight 241.4. Strength was amazing this week. PR’d on everything and every day. This is a day early since I’m going to dinner tonight Black forrest pastrami reuben from Brents Deli. It shall be amazing. Last cheat meal was last wednesday, so 9 days ago. Clothes still fit loose. I didn’t have any deviations at all even while driving to California. I’ve also been really thirsty all week.
Weel 5, 6/17/12 - weight 239.6. Strength is still going well, hit a pr on my squat post surgery this week. Had a cheat meal on Friday (4 slices of pizza, 1.5 chocolate eclairs). I’ve switched my routine to doing my lifting every other day and cardio every other day. Other than that everything is going well and my clothes are not getting any tighter in the waist.
Week 6, 6/24/12 - weight 237.6. Strength is good. I didn’t do any cardio this week at all except for a morning 7.5 mile hike in the forrest with dad. I also missed arms last week, so I did that session on monday and did this whole week from tue-friday so I had 5 sraight days. Also ate a little more fruit than I should have on monday, and had a small frozen yoghurt on wednesday. Still putting some catchup and what not on my food, small amounts though. Other than that things are obviously going well. Let me know what you think for this week. I’ll try to get some cardio (been really unmotivated for it lately) in, and stick with the new training sched you sent starting tomorrow. If I do start cardio I’ll have to do it before bed since I’m going to be waking up at 530ish for work starting Thursday, and I don’t want to get up much earlier than that I’ll also make sure that tonights cheat meal is more awesome than last week lol.
Week 7, 7/1/12 - weight 235-236. I’m making a guess here since I forgot my scale at home. The two I have access to ranged from 234-237. I’ll have my real one sent to me so by next weekend things should be back on track. Clothes are still getting looser. I have a pair of dress pants I just bought that will be a good way to measure that. They don’t feel too much looser than when I bought them last weekend, but they are easier to button. My gym belt is also easier to cinch down. I’m still lifting every other day and doing the prowler post training.
(for you T-Nation guys, he changed my diet on off days by removing about 400 cals) Training days remained the same.
Dude, this is awesome! Glad to see things are working. Even though I’m a huge fan of CBL, I like how individualized this diet is (as they should all be). Meadows is the man, way to stick to it though, that’s the hardest part when it comes down to it. Has Meadows ever worked with MMA guys? Or just BB’s?
[quote]ugaMMA411 wrote:
Dude, this is awesome! Glad to see things are working. Even though I’m a huge fan of CBL, I like how individualized this diet is (as they should all be). Meadows is the man, way to stick to it though, that’s the hardest part when it comes down to it. Has Meadows ever worked with MMA guys? Or just BB’s? [/quote]
I’m sure he could work with a fighter. That’s something I was looking to get into as well. Just a class a week for normal self defense stuff.
Week 1, 5/20/12 - weight: 238.0, strength is going well
Week 2, 5/27/12 - weight 235.0, Strength felt a little low, but I wasn’t able to measure my food earlier this week, so I might have cut it a little low. Had a cheat meal wednesday. Also bought smaller jeans. What fruit do you want me to switch to this week?
Week 3, 6/3/12 - weight 239.8 Strength was good this week. You know about the cheat meal. Had kiwi for fruit, added about 1/4 cup salsa to some meals. That’s all that I did this week. Clothes still fit loose.
Week 4, 6/9/12 - weight 241.4. Strength was amazing this week. PR’d on everything and every day. This is a day early since I’m going to dinner tonight Black forrest pastrami reuben from Brents Deli. It shall be amazing. Last cheat meal was last wednesday, so 9 days ago. Clothes still fit loose. I didn’t have any deviations at all even while driving to California. I’ve also been really thirsty all week.
Weel 5, 6/17/12 - weight 239.6. Strength is still going well, hit a pr on my squat post surgery this week. Had a cheat meal on Friday (4 slices of pizza, 1.5 chocolate eclairs). I’ve switched my routine to doing my lifting every other day and cardio every other day. Other than that everything is going well and my clothes are not getting any tighter in the waist.
Week 6, 6/24/12 - weight 237.6. Strength is good. I didn’t do any cardio this week at all except for a morning 7.5 mile hike in the forrest with dad. I also missed arms last week, so I did that session on monday and did this whole week from tue-friday so I had 5 sraight days. Also ate a little more fruit than I should have on monday, and had a small frozen yoghurt on wednesday. Still putting some catchup and what not on my food, small amounts though. Other than that things are obviously going well. Let me know what you think for this week. I’ll try to get some cardio (been really unmotivated for it lately) in, and stick with the new training sched you sent starting tomorrow. If I do start cardio I’ll have to do it before bed since I’m going to be waking up at 530ish for work starting Thursday, and I don’t want to get up much earlier than that I’ll also make sure that tonights cheat meal is more awesome than last week lol.
Week 7, 7/1/12 - weight 235-236. I’m making a guess here since I forgot my scale at home. The two I have access to ranged from 234-237. I’ll have my real one sent to me so by next weekend things should be back on track. Clothes are still getting looser. I have a pair of dress pants I just bought that will be a good way to measure that. They don’t feel too much looser than when I bought them last weekend, but they are easier to button. My gym belt is also easier to cinch down. I’m still lifting every other day and doing the prowler post training.
Week 8, 7/7/12 - weight unknown. The scale that I used last week that put me at 235 read 238.8 today. Not sure how accurate it is, but my good one is coming on Monday. Also, my dress pants are a tiny bit looser. Nothing drastic, but they feel easier to button, along with my belt. Strength was a tad low this week because I was working 3-midnight. I’m back to mornings this week. Pushed the prowler 3x including today. I sent you an email regarding a cheat meal, I’m going to go ahead and take one today. Most likely a pizza. I took one last Sunday and I had a stuffed crust pizza. Other than that things are going well still. If you want me to limit the cheats I can, just let me know.
[quote]Siouxfan wrote:
[quote]ugaMMA411 wrote:
Dude, this is awesome! Glad to see things are working. Even though I’m a huge fan of CBL, I like how individualized this diet is (as they should all be). Meadows is the man, way to stick to it though, that’s the hardest part when it comes down to it. Has Meadows ever worked with MMA guys? Or just BB’s? [/quote]
I’m sure he could work with a fighter. That’s something I was looking to get into as well. Just a class a week for normal self defense stuff. [/quote]
Now I just need to save up the money!! I don’t have trouble making 135 lbs right now (I used to fight at 145, that first drop sucked). My coaches seem to want me to drop to 125 as I move up in the Pro circuit, which might not be a bad idea, but I have no idea how to do it. I have never cut that much.
Anyways, your progress is still looking great. I can only imagine how frustrated you are to not have a scale, it’s not the end all be all, but it does help to track some progress. Would you mind posting how you eat on a leg day? I figured that’s the day JM would have you eating the most. A log of your leg workout for that day would be cool too.
Thanks again for all of the posts!
[quote]ugaMMA411 wrote:
[quote]Siouxfan wrote:
[quote]ugaMMA411 wrote:
Dude, this is awesome! Glad to see things are working. Even though I’m a huge fan of CBL, I like how individualized this diet is (as they should all be). Meadows is the man, way to stick to it though, that’s the hardest part when it comes down to it. Has Meadows ever worked with MMA guys? Or just BB’s? [/quote]
I’m sure he could work with a fighter. That’s something I was looking to get into as well. Just a class a week for normal self defense stuff. [/quote]
Now I just need to save up the money!! I don’t have trouble making 135 lbs right now (I used to fight at 145, that first drop sucked). My coaches seem to want me to drop to 125 as I move up in the Pro circuit, which might not be a bad idea, but I have no idea how to do it. I have never cut that much.
Anyways, your progress is still looking great. I can only imagine how frustrated you are to not have a scale, it’s not the end all be all, but it does help to track some progress. Would you mind posting how you eat on a leg day? I figured that’s the day JM would have you eating the most. A log of your leg workout for that day would be cool too.
Thanks again for all of the posts![/quote]
Workout day:
meal 1: 2 whole eggs, 1oz cheese, 1 cup spinach, 1cup egg whites
Meal 2: 50g protein powder, 2tbs pb
Meal 3: 6oz cooked chicken, 1cup brocoli, 1/4cup nuts of choice
meal 4: 50g protein powder, 1/2 cup dry measure oats, 1tbs peanut butter (pre-workout)
Meal 5: 6oz beef cooked (lean cut) 2 slices of bread (40g carbs), 40g of carbs from honey, 1 piece of fruit (post-workout)
meal 6: 50g protein powder, 2tbs peanut butter
And for those that are curious, JM is taking a slower approach with me since we’re working together over a longer period of time. It’s not a 12 week drop for max weight, it’s a slow recomp so I maintain as much muscle as possible.
[quote]Siouxfan wrote:
[quote]ugaMMA411 wrote:
[quote]Siouxfan wrote:
[quote]ugaMMA411 wrote:
Dude, this is awesome! Glad to see things are working. Even though I’m a huge fan of CBL, I like how individualized this diet is (as they should all be). Meadows is the man, way to stick to it though, that’s the hardest part when it comes down to it. Has Meadows ever worked with MMA guys? Or just BB’s? [/quote]
I’m sure he could work with a fighter. That’s something I was looking to get into as well. Just a class a week for normal self defense stuff. [/quote]
Now I just need to save up the money!! I don’t have trouble making 135 lbs right now (I used to fight at 145, that first drop sucked). My coaches seem to want me to drop to 125 as I move up in the Pro circuit, which might not be a bad idea, but I have no idea how to do it. I have never cut that much.
Anyways, your progress is still looking great. I can only imagine how frustrated you are to not have a scale, it’s not the end all be all, but it does help to track some progress. Would you mind posting how you eat on a leg day? I figured that’s the day JM would have you eating the most. A log of your leg workout for that day would be cool too.
Thanks again for all of the posts![/quote]
Workout day:
meal 1: 2 whole eggs, 1oz cheese, 1 cup spinach, 1cup egg whites
Meal 2: 50g protein powder, 2tbs pb
Meal 3: 6oz cooked chicken, 1cup brocoli, 1/4cup nuts of choice
meal 4: 50g protein powder, 1/2 cup dry measure oats, 1tbs peanut butter (pre-workout)
Meal 5: 6oz beef cooked (lean cut) 2 slices of bread (40g carbs), 40g of carbs from honey, 1 piece of fruit (post-workout)
meal 6: 50g protein powder, 2tbs peanut butter
[/quote]
Very cool, does he advocate the multiple meals a day? I’m just curious, because I used to follow that template, but I have decreased it to 3 meals at most now. I prefer to gorge instead. I’m always jealous of bigger guys, you get to eat more!! I also find it interesting that he adds the starches/carbs later in the day, I assume these are after your workout? Thanks for the post!
Legs - 11 sets:
Barbell squat ? Pyramid up in weight doing sets of 10. Keep going until you get to a weight that you can barely get 10 with. Make the last 3 sets hard ok. So do 3 sets of 10. 3 total work sets
Bulgarian split squats ? Let?s do these after squats this week. I want you to do your best to use the same dumbells you did last week. This will be harder since you are not fresh, but you can do it. Push yourself. 3 sets of 10 reps. 3 total work sets
Dumbell stiff legs (bend your knees at bottom) ? Work these heavy this week, and do not lock out at the top. Let?s keep continuous tension on the muscle using heavy weight. 4 sets of 8. 4 total work sets
Leg extensions ? Do 1 set of 35 reps. Get the reps, I don?t care how. If you have to stop for a second as you go, that?s ok. 1 total work set.
This is earlier in the program. Towards the middle of the 12 week block the sets increase to around 20 total
[quote]ugaMMA411 wrote:
[quote]Siouxfan wrote:
[quote]ugaMMA411 wrote:
[quote]Siouxfan wrote:
[quote]ugaMMA411 wrote:
Dude, this is awesome! Glad to see things are working. Even though I’m a huge fan of CBL, I like how individualized this diet is (as they should all be). Meadows is the man, way to stick to it though, that’s the hardest part when it comes down to it. Has Meadows ever worked with MMA guys? Or just BB’s? [/quote]
I’m sure he could work with a fighter. That’s something I was looking to get into as well. Just a class a week for normal self defense stuff. [/quote]
Now I just need to save up the money!! I don’t have trouble making 135 lbs right now (I used to fight at 145, that first drop sucked). My coaches seem to want me to drop to 125 as I move up in the Pro circuit, which might not be a bad idea, but I have no idea how to do it. I have never cut that much.
Anyways, your progress is still looking great. I can only imagine how frustrated you are to not have a scale, it’s not the end all be all, but it does help to track some progress. Would you mind posting how you eat on a leg day? I figured that’s the day JM would have you eating the most. A log of your leg workout for that day would be cool too.
Thanks again for all of the posts![/quote]
Workout day:
meal 1: 2 whole eggs, 1oz cheese, 1 cup spinach, 1cup egg whites
Meal 2: 50g protein powder, 2tbs pb
Meal 3: 6oz cooked chicken, 1cup brocoli, 1/4cup nuts of choice
meal 4: 50g protein powder, 1/2 cup dry measure oats, 1tbs peanut butter (pre-workout)
Meal 5: 6oz beef cooked (lean cut) 2 slices of bread (40g carbs), 40g of carbs from honey, 1 piece of fruit (post-workout)
meal 6: 50g protein powder, 2tbs peanut butter
[/quote]
Very cool, does he advocate the multiple meals a day? I’m just curious, because I used to follow that template, but I have decreased it to 3 meals at most now. I prefer to gorge instead. I’m always jealous of bigger guys, you get to eat more!! I also find it interesting that he adds the starches/carbs later in the day, I assume these are after your workout? Thanks for the post![/quote]
Yes on both days the carbs come after the first few meals of the day. And specifically on training days the majority come post workout.