ATHLETE SUMMARY:

PERSONAL THOUGHTS:

Coming back home from the Olympia has me excited to put changes in place and get some redemption for another pro show. Really dislike what I brought to stage and know I can do so much better. Conditioning is the main issue, so it makes sense to hit a show early in the year to requalify for the Olympia rather than take a long offseason and prep again in the fall. So, my plan is to cruise for 8 weeks post show on low gear, keep condition around 8 weeks out and then prep for the Indy Pro, which is on May 15th 2021. This gives me a 12-week prep and from an 8 week out conditioning level I should come skinned out to stage. The Olympia looks to be in December of 2021 so that would then give me 30 weeks after Indy Pro to have downtime and then start another prep.

DIET FEEDBACK:

Post show I ate total shit lol. I had sushi and milk shakes the night of the show, the next day Hash House a go go and then we hit The Cow fish at nighttime, which was burgers and sushi. I have no idea what my weight came up to. Sunday coming back home I just had protein and veggies to drop water, Monday AM I was at 217.0 lbs and that is the look above you see. Full and just as hard. Diet set up is to run my 2 weeks out diet until I am stable or see the rate of weight loss occur and then move food up to a slight surplus. I don’t want to get over 222-225 lbs in this phase, so I can do a 12-week prep.

TRAINING FEEDBACK:

Renee and I actually trained legs the day after the show. We felt so swollen and bloated we need to move some food around. Normally I never train the day after, but it was more of a deload style workout. Started the new training back up on Tuesday coming back home. I like the current split I have been running so will stick with it. If recovery is good with increased food, GH and test back in place then I will add in some volume through set extenders like rest pause on isolation movements. Goal here is to hammer Delts and traps.

COACHING SUMMARY:

CURRENT WEEK ACTION PLAN:

Base plan is set and will monitor over the next week. Christmas, I do plan to eat off diet, so I might need an additional week on this diet to assess true response.

CURRENT WEIGHT: 216.0

CARDIO: 7 days x 35 minute on treadmill 12% 2.8mph

STEP COUNT: 8000

TRAINING SPLIT:

  • PULL
  • PUSH
  • DELTS/ARMS
  • LEGS
  • OFF 
  • REPEAT

PEDS:

  • Testosterone Cypionate 80mg 3x per week
  • GH 2IU prior to bedtimes
  • Metformin XR 500mg with last meal
  • Telmisartan 20mg ED

FLUID INTAKE: 2 GALLONS

SODIUM: 1/8 teaspoon salt all meals

TRAINING DAY DIET:

MACROS: 220c/310p/31f


OFF DAY DIET

MACROS: 100c/310p/50f

John Jewett
John Jewett