[quote]ryanbCXG wrote:
Why dont you weigh yourself in the morning after you use the bathroom. Much more accurate. liking the updates though keep it up[/quote]
I’ve been using the scale at the gym because it’s pretty accurate. I don’t have a very good home scale otherwise I would. Any recommendations on a quality home scale? I’ve yet to have one that was even close to what is used at a gym or doctor’s office. The last one my wife bought was 10lbs off, the current one is 5lbs. LOL
Yeah it is based on very, very important ideas about food sourcing and everyone would benefit from reading a little about WAP and his ideas.
End of Week 7 & 8
I had a work trip to NJ last week, so I wasn’t able to write an update; I’ll try and sum-up the last two weeks.
Weight week 7: 211 lb’s (+1 lb)- Based on my last picture John thinks that I’m putting on a little muscle actually and things my bodyfat is still improving.
Lifting wise I hit a Sumo DL PR of 315lbs for a single and I think if I wasn’t forced to squat the day before I would’ve gotten a double but I’m not complaining.
Weight week 8: 213 lb’s (+ 2 lbs) - My trip kind of killed me… I basically was working 14 and 16 hour days, couldn’t find a decent meal, and ended-up not eating all that great (Chinese, sandwhiches, cheese steaks). Then Thur our project leader took us for a big sushi pig-out. LOL. I’m not thrilled but looking in the mirror the damage doesn’t seem to be too bad, we’ll see what John thinks. All-in-all I think my definition didn’t really suffer too badly, if at all.
I’m gonna turn it up a notch in the gym to try and drop the 3lb’s I gained by doing pyramids with 5/3/1 and the Big Assistance exercise (5/3/1 second edition). I did it yesterday and this morning and it really kicked my ass but it’s good because I need it after last week’s food debacle.
Week 9: 211lbs
Well, I’m back down to the weight I was before I flew-off to NJ for work and trashed my diet plan. Overall I felt pretty good and my ab’s were looking pretty tight Sat morning, should’ve grabbed a pic. I think I held some water on Sun into this morning but all-in-all looking better than I did last week.
With the exception of my Bench Press my workouts have been really good. For OHP this past week I hit 10 reps for 140lbs when for the same phase last cycle I hit 9 reps for 135lbs. Gotta like gains like that. I really turned it up a notch last week. For 5/3/1 I ramp up to the final set and then ramp back down for some extra volume. I also use JW’s One Big Assistance lift from the 2nd edition and I do the same thing. After that I’m pretty much worn out and have a little energy for maybe one other assistance lift and some ab’s. But it’s really paid off. With John’s diet plan and my workload in the gym I think it’s helped me continue progressing and add some muscle. Even my wife noticed which is weird, she never really noticed this stuff before.
I’m kind of disappointed that I’m near the end of this with John but I think he’s going to give me a couple extra weeks actually, which is really cool of him. What I’ve learned has been invaluable and hopefully if I get a decent enough bonus I can continue with him after the extra time.
Edit: Re-read this… I’m not disappointed with my results, just disappointed that it’s close to being over. It’s been fun and educational. 
End Week 10 - 209lbs
This week John added two more cardio sessions and I think it helped a little. I was pretty damn strong on the diet and only had one small lapse on Friday (3 choc chip cookies). It’s hard being social while having diet goals, but I didn’t drink any alcohol at all, just water and Diet Dew. LOL.
My definition is looking nicer than it has the last couple weeks, got some great compliments this weekend on my abs and legs. I actually weighed 208 for most of the week and I think if I could’ve just used the bathroom prior to weighing myself I would’ve hit 208 cuz I was on the boarder and scale was fluttering back and forth. 
Lifting-wise, despite hitting a couple PR’s I still feel kind of stuck. I also feel a little overtrained, even before JM recommended the two additional cardio sessions. I’m going to cut back my lifting to a four-day split and try WS4SB 3. I like the concept of splitting days between Max Effort and Dynamic Effort.
I think I missed a week somewhere…
End week 11 / Start week 12: Weight 207lbs (-10lbs)
Last week I switched to the WS4SB3 method as well as included John’s 4-day cardio recommendation. The cardio has been great and the Westside method has been pretty awesome too.
I’m down to 207lbs and my definition is looking pretty darn good, best it ever has. The number of compliments I’ve been getting is almost embarrassing, just smile nod and keep on going. I actually hit lows of 205 and even 204 but I think my AYCE Sushi dinner kind of hurt me a little but it could’ve been worse. My wife bought a big-ass pizza last night from my favorite local place and I’m pretty sure she did it on purpose but I was strong and ate nothing. I came home ate my Chicken and Rice dinner, drank my lemon juice & warm water, watched some Big Bang Theory re-runs, and went to bed. LOL
This week I’m really going to try and stay focused and not even sway for Sushi, as I’d love to see if I could hit 204 or better by next Monday.
Solid fat loss! Especially considering theres been some cheating in there.
Regarding the MDD diet in general… I absolutely agree with its principles. My diet basically revolves around grass fed beef and organic eggs. I also have organic butter, coconut oil, sometimes mac nut oil, evvo. Eat more starchy carbs then is reccomended and can’t really afford to go all organic on the vegetables… but I’m 80% or more there. (as a student, no less…)
Regarding the Weston A. Price Foundation… that is just THE TRUTH there’s no two ways about it. For those who haven’t read it an essential read for those interested in the whole story is: Muscle, Smoke, and Mirrors: Volume 1. You definitely don’t need a science background and it’s not a dry read but I have no doubt you’ll be on John Meadows/WAPF side by the end of it. I’ll definitely read Nutrition and Physical Degeneration at some point.
[quote]jake_j_m wrote:
Solid fat loss! Especially considering theres been some cheating in there.
Regarding the MDD diet in general… I absolutely agree with its principles. My diet basically revolves around grass fed beef and organic eggs. I also have organic butter, coconut oil, sometimes mac nut oil, evvo. Eat more starchy carbs then is reccomended and can’t really afford to go all organic on the vegetables… but I’m 80% or more there. (as a student, no less…)
Regarding the Weston A. Price Foundation… that is just THE TRUTH there’s no two ways about it. For those who haven’t read it an essential read for those interested in the whole story is: Muscle, Smoke, and Mirrors: Volume 1. You definitely don’t need a science background and it’s not a dry read but I have no doubt you’ll be on John Meadows/WAPF side by the end of it. I’ll definitely read Nutrition and Physical Degeneration at some point. [/quote]
Yeah, John really knows his shit. It’s amazing how he can look at my pictures and see the fat loss where I don’t even notice it. My cheating has been minimal for the most part to be honest but definitely a little here and there. I try to keep it to once meal a week at most and that’s mainly just to appease the wife; I could go on eating like this all week no problem to be honest.
Today I was on the high-side of 204 and the next two-days are cardio only with moderate carbs, so I’m really looking to take a shot at 200 but Monday if possible. I’m so close to finally getting that top layer of fat over the middle of my ab’s gone. On top of that I nailed 325lb on the DL for 3 reps today, new PR.
[quote]Jaynick77 wrote:
[quote]jake_j_m wrote:
Solid fat loss! Especially considering theres been some cheating in there.
Regarding the MDD diet in general… I absolutely agree with its principles. My diet basically revolves around grass fed beef and organic eggs. I also have organic butter, coconut oil, sometimes mac nut oil, evvo. Eat more starchy carbs then is reccomended and can’t really afford to go all organic on the vegetables… but I’m 80% or more there. (as a student, no less…)
Regarding the Weston A. Price Foundation… that is just THE TRUTH there’s no two ways about it. For those who haven’t read it an essential read for those interested in the whole story is: Muscle, Smoke, and Mirrors: Volume 1. You definitely don’t need a science background and it’s not a dry read but I have no doubt you’ll be on John Meadows/WAPF side by the end of it. I’ll definitely read Nutrition and Physical Degeneration at some point. [/quote]
Yeah, John really knows his shit. It’s amazing how he can look at my pictures and see the fat loss where I don’t even notice it. My cheating has been minimal for the most part to be honest but definitely a little here and there. I try to keep it to once meal a week at most and that’s mainly just to appease the wife; I could go on eating like this all week no problem to be honest.
Today I was on the high-side of 204 and the next two-days are cardio only with moderate carbs, so I’m really looking to take a shot at 200 but Monday if possible. I’m so close to finally getting that top layer of fat over the middle of my ab’s gone. On top of that I nailed 325lb on the DL for 3 reps today, new PR. [/quote]
I’ve been working with john for his workout package and love it. I’ve been doing backloading for a while now and enjoy that as well, but when I have the opportunity and the career settles down I’m very seriously considering having him do my diet. Might even do a show at some point. I like all the good things you mention about his diet plan on here though, it’s nice to hear.
[quote]MODOK wrote:
I love the fact that you are keeping a MDD journal thread on here. John knows his stuff, and you may be surprised how seamlessly his diet will get you into shape. I am following your progress closely![/quote]
You’re right, I’m in pretty good shape right now. The other day I weighed in at 205 which is the lightest I’ve been in 10years. Yesterday I also hit a 325lb DL for 3 reps which is the strongest I’ve ever been.
[quote]Jaynick77 wrote:
[quote]MODOK wrote:
I love the fact that you are keeping a MDD journal thread on here. John knows his stuff, and you may be surprised how seamlessly his diet will get you into shape. I am following your progress closely![/quote]
You’re right, I’m in pretty good shape right now. The other day I weighed in at 205 which is the lightest I’ve been in 10years. Yesterday I also hit a 325lb DL for 3 reps which is the strongest I’ve ever been. [/quote]
Have you been doing his training package also (I’m on it right now)? Or just the diet part? I have to tell ya I’m really interested in hiring him for an entire year for both. We’ve been talking back and forth and I think he’d be an awesome choice for contest prep/getting me in much better shape.
[quote]Siouxfan wrote:
[quote]Jaynick77 wrote:
[quote]MODOK wrote:
I love the fact that you are keeping a MDD journal thread on here. John knows his stuff, and you may be surprised how seamlessly his diet will get you into shape. I am following your progress closely![/quote]
You’re right, I’m in pretty good shape right now. The other day I weighed in at 205 which is the lightest I’ve been in 10years. Yesterday I also hit a 325lb DL for 3 reps which is the strongest I’ve ever been. [/quote]
Have you been doing his training package also (I’m on it right now)? Or just the diet part? I have to tell ya I’m really interested in hiring him for an entire year for both. We’ve been talking back and forth and I think he’d be an awesome choice for contest prep/getting me in much better shape. [/quote]
No, just the diet for now. If I can get down to 10% or better I might do a lean gain package in the fall. Training-wise I’m really just focused on getting my maximal strength up and once I hit my goals I may work with John for training too. But I do only have so much $$$, which is the limiting factor for me.
End Week 12: 206lbs
Well the week started great but ran into some personal-life problems over the weekend and was stupid and went on a beer and food binger. I actually weighed in that day at 204lbs; I big-time let myself down last week. Anyway, things are back in-control for the most part, I’ve been kicking butt this week, and my goal is to hit 204/203 or better on weigh-in day. I think I can easily do it, I seem to hit 204 with little problem by the end of the week.
End Week 13: 205lbs
Well I didn’t hit the 204, today at least (I did Friday, LOL), but I’m still down another pound and my body comp looks pretty darn good. I got some good compliments on my “man cleavage” the other day.
Aside from the weight coming down and body comp continuing to improve, my bench is finally getting back up. I had a solid upper body session yesterday. My form is back on-track and I’ve been doing some shoulder stabilization work with some bands I bought from EFS.
I recently read a lot of stuff by the Weston Price foundation (after reading this thread. I have to say I learned a lot. However, to be honest, I consider them suspect. There is a lot of good information there, but there also seems to be quite a bit of information that…lacks evidence. It seems to be very uh, I’m not sure what the proper term is, but hippy/new-agey. I think that they are a good source of information (I certainly learned a lot) as long as you read it with a skeptical eye.
Alright so I haven’t kept up with this much lately because my personal life has just been a mess and reflects in my results. I’m down to 204lbs and my body comp is looking pretty decent. My strength is doing really well on top of things.
In the last two weeks John cut my carbs by about 20grams a day and increased my cardio a little. I think it’s definitely helped me; I’m my only obstacle at this point. Well that and work travel without a decent place to lift or eat.
John has been very cool about things and gave me a couple more weeks because he wasn’t satisfied with my progress. Technically, I should be finished at this point but he’s keeping it going. Unfortunately May is going to be almost impossible for me, I just hope to maintain where I’m at and not digress.
[quote]Jaynick77 wrote:
Alright so I haven’t kept up with this much lately because my personal life has just been a mess and reflects in my results. I’m down to 204lbs and my body comp is looking pretty decent. My strength is doing really well on top of things.
In the last two weeks John cut my carbs by about 20grams a day and increased my cardio a little. I think it’s definitely helped me; I’m my only obstacle at this point. Well that and work travel without a decent place to lift or eat.
John has been very cool about things and gave me a couple more weeks because he wasn’t satisfied with my progress. Technically, I should be finished at this point but he’s keeping it going. Unfortunately May is going to be almost impossible for me, I just hope to maintain where I’m at and not digress. [/quote]
He’s an awesome guy. I’m picking him up for diet and training in September.
[quote]Siouxfan wrote:
[quote]Jaynick77 wrote:
Alright so I haven’t kept up with this much lately because my personal life has just been a mess and reflects in my results. I’m down to 204lbs and my body comp is looking pretty decent. My strength is doing really well on top of things.
In the last two weeks John cut my carbs by about 20grams a day and increased my cardio a little. I think it’s definitely helped me; I’m my only obstacle at this point. Well that and work travel without a decent place to lift or eat.
John has been very cool about things and gave me a couple more weeks because he wasn’t satisfied with my progress. Technically, I should be finished at this point but he’s keeping it going. Unfortunately May is going to be almost impossible for me, I just hope to maintain where I’m at and not digress. [/quote]
He’s an awesome guy. I’m picking him up for diet and training in September.[/quote]
John really is awesome. I’m really trying hard to work through what’s going on so I can reach the goals I set for myself and I don’t want to let John down either. Aside from that I want to reach my goals so I can do a clean bulk in the fall.
Keep at it bro! Think about how you would feel if you got this close and then let it go to shit. My fiance hates my dieting with John because I spend so much time prepping my food for work the next day but she also understands that I’m trying to get healthier. All the personal bullshit will eventually subside and the people who truely care will still be there when its all over. Fuck the rest!!!
[quote]roidrodeo wrote:
Keep at it bro! Think about how you would feel if you got this close and then let it go to shit. My fiance hates my dieting with John because I spend so much time prepping my food for work the next day but she also understands that I’m trying to get healthier. All the personal bullshit will eventually subside and the people who truely care will still be there when its all over. Fuck the rest!!![/quote]
I know, I’m so close. I think two solid weeks would get me there too. I spend a bit of time prepping food too and then of course I object to going out to eat and/or have a few drinks rather regularly which pisses my wife off and just adds to the mounting issues we’re already have. Our issues are making this very hard and I have 3 weeks of business travel coming up which makes it nearly impossible to eat right, let alone exercise.