Oh BTW John, what have you found easier, cutting or bulking? :)If either one seems easy, you're not working hard enough. Feel free to quote me on that. :)

John,
Do you have a specific weight loss goal per week while cutting?

John,
Do you have a specific weight loss goal per week while cutting?Nah, I'm just going to follow SGX to the letter. Good things will happen. :)

Bed time. Pictures and cutting start tomorrow! Cardio 7 days per week for the next 3 or 4 months... oh joy. Oh well, it works. :tu:

Bed time. Pictures and cutting start tomorrow! Cardio 7 days per week for the next 3 or 4 months... oh joy. Oh well, it works. :tu:

Patiently waiting for those pix fat boy.

Bed time. Pictures and cutting start tomorrow! Cardio 7 days per week for the next 3 or 4 months... oh joy. Oh well, it works. :tu:


'night John-boy......

Ok, the pictures and stats are up...

http://www.johnstonefitness.com/ (if you are eading this on February 1, 2006)

http://www.johnstonefitness.com/news/feb_2006_news_archive.php#02012006 (if you are reading this after February 1, 2006)

Time to cut!

Great job, John. Although everything is huge, your lats have made some real progress. U da man. :bow:

Great progress John. Your arms and legs are like tree-trunks. You have a gut on ye too :) I know you'll get rid of it in no time, but it's the biggest I've seen since you started!

Actually, you scare me.

Ok, the pictures and stats are up...

http://www.johnstonefitness.com/ (if you are eading this on February 1, 2006)

http://www.johnstonefitness.com/news/feb_2006_news_archive.php#02012006 (if you are reading this after February 1, 2006)

Time to cut!
That is completely mind boggling. You may be the biggest inspiration ever as far as fitness goes. Sure there are better athletes, better bodies out there, but most were much more blessed as far as "those guys" with insane metabolisms who can eat ANYTHING and still be cut up.... I truly don't understand how that works for those people and why there aren't pills out there to alter fat people's chemicals to match theirs. You started out like the common couch potato and turned into a super specimen!

Brilliant stuff John.

Can't wait to see what you look like after the forthcoming cut.

Keep up the good work buddy, you're an absolute inspiration.

i was expecting alot worse! :tucool:

John, you look phenomenal. Damn you've got some size. Dude, you're a BIG boy, congrats on a most successful bulk. Now where's the fat you promised? Yeah.........those pix made me feel better.:bang: Sure they did.;) Great job brotha. Now the fun begins!!!!!!

Haha, I just finished my cardio/shower/meal and saw that there were some new replies to this thread. I was scared to click on it. *gulp*

THANK YOU ALL!!! Whew. I'm very happy with the gains that I made, but I don't like having extra fat. I'm very proud of myself for sticking with the program, even after I felt like I was getting fat. That was hard for me, but I knew it was the right thing to do.

My cardio felt great this morning, and my "light" breakfast (compared to what I was eating) has left me completely satiated. I'm so stoked about cutting up that I can't stand it. All the work I put in and all the food I ate is going to be well worth it.

Again, I can't thank you guys enough for the supportive comments! Even after three years of working out and eating right, feeling even a little fat still sucks.

Just wanted to chime in and say OMFG!

Seriously, you look like a tank. The close ups and what not you throw in here are cool, but they show nothing compared to a shot from afar. And the comparison shot to a year and half ago really puts it into perspective.

Seriously, you look like a tank.

No kidding. Your arms are like clubs.

(That's a good thing.)

:eek:

Honestly, the best inspiration to me isn't the progresses you made (even though they are amazing)...

it is sticking to your plan even when you were seeing some fat adding on.

And now as you see, it was all worth it and will probably be even more apparent at the end of your cut.

I have a big problem myself into getting in a "bulk" program due to being scared of becoming fat.... but you are an inspiration for this very issue.

u look huge John, congrats to a very succesful bulk:tu: What u have accoplished these last 17 moths when it comes to putting on lean mass is really good^^ i'm so impressed.:nod: Looking foward really to see your progress uppcomming month's. Shredded, that amount of mass is going to look phenomenal.

Are you cutting now John? ? ?

What's your diet like at the moment calorie wise? ? ?

I have the sudden urge to work out RIGHT NOW! lol excellent progress John! can't wait to see the upcoming cut pics

The first three pics on the main site are so cool. It looks like three brothers. First you got the weak nerdy type who sits inside all day and never does any exercise, then you have the athletic guy in the middle who calls his other brothers fat, but never directly to the guy on the right. his favorite hobbies are HIIT on the treadmill and extreme sports. Then you have the guy on the right who always pushes around the other two and could squish them into little balls and consume them as vitamins. His favorite hobbies are chowing down hourly meals and bench pressing the nerdy guy for high rep day. I smell a sitcom here.

oh and you look amazing John!

The first three pics on the main site are so cool. It looks like three brothers. First you got the weak nerdy type who sits inside all day and never does any exercise, then you have the athletic guy in the middle who calls his other brothers fat, but never directly to the guy on the right. his favorite hobbies are HIIT on the treadmill and extreme sports. Then you have the guy on the right who always pushes around the other two and could squish them into little balls and consume them as vitamins. His favorite hobbies are chowing down hourly meals and bench pressing the nerdy guy for high rep day. I smell a sitcom here.

oh and you look amazing John!

Now that is entertainment!

John you look awesome, enjoy your cut! :tu:

Lookin' great, big guy (he says as he consumes as many calories as possible for lunch).:tu:

You all are making me feel SO much better, I can't even tell you. I know the extra fat is temporary but it's weird being 225 pounds. I've never weighed this much in my whole life!

Couple of questions answered:

Yes, I'm cutting.

I think my cutting calories are around 2,800 - 3,000 on weight training days, a bit less on cardio-only days.

GH, that was awesome! :lol:

GH: BRILLIANT!!! LOLOLOL! :lol: :lol: :lol:

JOHN: Looking good my friend. I know you're nervous about fat gain, but trust me you look very good. Check out those quads too!!! :eek: :bow:

I can't wait to see how you look and what your bodyweight and bf%age are at about the end of March or middle of April!

Awesome John!

And thanks to the consistency of John's poses and the wonders of modern technology I can show exactly what gains John has made in this Bulk.

This is a picture of John taken on November 1st and a picture of John taken February 1st overlaid. I used the Screen layer option to show the difference between the two pics.

The grey/pink outline is all the new mass John has put on in the last 3 months. Pretty damn impressive. :nod:

http://www.zunked.org/Images/john.jpg

Awesome John!

And thanks to the consistency of John's poses and the wonders of modern technology I can show exactly what gains John has made in this Bulk.

This is a picture of John taken on November 1st and a picture of John taken February 1st overlaid. I used the Screen layer option to show the difference between the two pics.

The grey/pink outline is all the new mass John has put on in the last 3 months. Pretty damn impressive. :nod:

http://www.zunked.org/Images/john.jpg


That's great. The third nipple is a little disturbing, though. Too much protein perhaps...:confused:

JOHN: Looking good my friend. I know you're nervous about fat gain, but trust me you look very good. Check out those quads too!!! :eek: :bow:My quads went apeshit, didn't they? :lol: +4 inches to each one. I probably would have had them even bigger if it weren't for my back injury.

I officially have one pair of jeans that fit. They used to be very, very baggy in the legs. :D

That's great. The third nipple is a little disturbing, though. Too much protein perhaps...:confused:Yeah, it's interesting but I think the slight variances in my pose, distance from camera, etc. make it less than accurate (as illustrated by my third nipple). :)

Now it's time for us to cut, and when we are done.

WATCH OUT!!!!! :jumping: :claplow:

~SC~

Great bulk John. The bulk of all bulks. Can't wait to see what you achieve after this cutting stage.

Just an amazing job over the last 6 months. I think you are the new poster child for swole cat's programs. I looked at your monthly pics to compare your pre-cut, post-cut, pre-bulk and post-bulk pics since starting his programs and can't believe the progress. You looked like you gained muscle mass with the "cut" and this bulk in just a few months is truly amazing. Would you say your progress over the last half a year has been more due to dietary adjustments or changes in your exercise program or both? You've really kicked it into high gear!! Awe inspiring.:bow:

John,

DUH!!! We need you on my Wall of Fame!!!

Can you give me your progress pics on both progams and I can give them to my site designer so she can get you up there?

I think that would be fantastic.

~SC~

John - You look incredible. Putting the shot side by side with you after your original cut was amazing. You've made some serious size gains....4" on the quads!! 1.5" to the calves is probably equally impressive. Holy crap, nice work!

Man-

Someday we'll peel that human suit off you to see what freak of nature (or -un-nature... or robot) :D is really under there.

Amazing.

Good luck wherever it is you're headed to now... but in my aesthetic eye, you're PLENTY big enough these days... unless you plan to meet ROnnie on the seniors circuit. :lol:

Awesome job John! I may not be posting too much anymore, but I am following you. It is lots of fun watching someone as dedicated as you use the science of nutrition and weight training to a tee!

Any apprehension about posting my post-bulk pictures is long gone thanks to you guys. You all are too kind, and I appreciate the kind words more than you know.

I worked very hard over the past three months, and I'm extremely pleased with the results, but I won't really feel comfortable until I strip away that fat.

SC, I'll be in touch. :)

John you did great my man! That bulk is gonna payoff BIIG-TIME:tu:

Here comes the cut:tucool:

good job. i have my bookmark set to the forums so i very rarely ever check out the main page, so i was that much more surprised to see your progress pics this time around.

you can REALLY tell on the side view shots.

I worked very hard over the past three months, and I'm extremely pleased with the results, but I won't really feel comfortable until I strip away that fat.




Any plans to do heavy bag training as part of your cardio cutting? I have a hunch that doing this as part of the cardio would help minimize the muscle loss to your upper body.....(as compared to just running / elliptical / biking etc...)

Any plans to do heavy bag training as part of your cardio cutting? I have a hunch that doing this as part of the cardio would help minimize the muscle loss to your upper body.....(as compared to just running / elliptical / biking etc...)No, heavy bag training would tend to be anaerobic - plus it's very hard on my shoulders. I do fasted LISS cardio in the morning and lift weights in the evening. The SGX eating patterns combined with the weight training and cardio will prevent muscle loss. In fact, the last time I did SGX I added muscle while cutting fat.

The past couple of days I've been dragging a bit as I adapt to the reduced calories, but that's only temporary. I felt pretty good all day today, and my workout was AWESOME. Man, SGX has the nutrient timing down SOLID. It gives you what you need, when you need it. I just follow the plan, and by the time my workout rolls around I'm full of energy and ready to go. In fact, I'd say I felt more energetic tonight than I did the last couple weeks of my bulk!

Now that I'm on SGX, I'm moving from a 5-day split to a 4-day split. Basically I'm combining delts and arms and working them on the same day. I work delts first since they need the most attention, then I superset my biceps/triceps.

So here's the amazing thing. I'm cutting, I've lost 6.2 pounds of mostly water in just 2 days, yet my arms are bigger than ever. I actually hit 19 inches pumped! I wasn't even going to take any pictures tonight, but when I measured after my workout and saw 19 inches I almost fell over.

SwoleCat and SGX, :bow:

That's unreal! :bow:

I wasn't lying a few months ago when I said I will not be suprised if you hit a 20" pumped. I'm still standing by that.

WOW! I can't wait to see how you look when you finish cutting. How much bigger are you hoping to get?

At the end of your bulk you looked like you were wearing a sumo suit:D

You are a machine!

:tu:

I'm in shock right now. I hit a tad over 18.75" on my last bulking workout, and I figured that was it for this go-round.

The last time I did SGX I put 1/2 inch on my arms while losing fat, but I don't see how that's going to be possible this time since my arms are bigger than they've ever been and I've got a lot more fat to lose this time (granted not much on my arms, but still). My arms are a little over 17.5 inches unpumped right now, and if they are 17.25 when I'm done cutting I'll be very satisfied.

I would like to get them to about 19 inches cold next bulk (if possible) and then have them 18.5 - 18.75 inches after I cut. I don't want them any bigger than that (I reserve the right to change my mind). I hope Lisa doesn't read that.

I'm wordless at the sight of that biceps.

:bow: :bow: :bow: :bow: :bow: :bow: :bow: :bow: :bow: :bow: :bow:


Whenever I think you cannot surprise me again... There you come with new and AMAZING results to prove me wrong.

What can I say... World class.

Cziffra, wow - thanks man! Are you trying to give me a head to match my arms? ;)

Cziffra, wow - thanks man! Are you trying to give me a head to match my arms? ;)


Haha, nope... If your arms get EVER as well structured as your head, you'd beat the crap out of Ronnie. :D

Haha, nope... If your arms get EVER as well structured as your head, you'd beat the crap out of Ronnie. :D


Jeez dude, that's awesome. And I hate to use the word awesome when talking about a guy!!!!!!:tucool:

You know pretty soon your arm is going to bigger in pumped circumference than some guys' thighs. :D That puts things into quite the perspective.

Haha, nope... If your arms get EVER as well structured as your head, you'd beat the crap out of Ronnie. :D:lol: Not bad, not bad at all!

Jeez dude, that's fucking awesome. And I hate to use the word awesome when talking about a guy!!!!!!:tucool:You may hate to use the word "awesome", but the word "fucking" flows from your keyboard like water from a faucet. ;)

:D

Thanks DD! :)

You know pretty soon your arm is going to bigger in pumped circumference than some guys' thighs. :D That puts things into quite the perspective.They are already bigger than Lisa's thighs. She thinks that's hilarious. I think she needs to squat. :lol:

I wonder what it is, John, about SGX and the arms.

I'm just finishing my first run through SGX (starting USP2 soon) and I, too, gained more mass on my arms and shoulders than anywhere else, relatively speaking. Especially the tries.

:cool:

That's insane!!

I told ya this time around would be fun though! :)

~SC~

The past couple of days I've been dragging a bit as I adapt to the reduced calories, but that's only temporary. I felt pretty good all day today, and my workout was AWESOME. Man, SGX has the nutrient timing down SOLID. It gives you what you need, when you need it. I just follow the plan, and by the time my workout rolls around I'm full of energy and ready to go. In fact, I'd say I felt more energetic tonight than I did the last couple weeks of my bulk!

Now that I'm on SGX, I'm moving from a 5-day split to a 4-day split. Basically I'm combining delts and arms and working them on the same day. I work delts first since they need the most attention, then I superset my biceps/triceps.

So here's the amazing thing. I'm cutting, I've lost 6.2 pounds of mostly water in just 2 days, yet my arms are bigger than ever. I actually hit 19 inches pumped! I wasn't even going to take any pictures tonight, but when I measured after my workout and saw 19 inches I almost fell over.

SwoleCat and SGX, :bow:

You'll need your bones to grow next to fit in all that muscle! :D

goes to show that hard work, dedication and the right tools will get you very far.
remarkable work John, you should be very proud of yourself!
:bow:

:eek: speechless

You may hate to use the word "awesome", but the word "fucking" flows from your keyboard like water from a faucet. ;)

:D

Thanks DD! :)


Ah yes........but you'll notice I deleted it quickly after realizing where I was. :D

Your next bulk?? I thought you said you weren't going to do any more bulks after this. I'm worried I won't be able to keep up :) Did you change your mind and decide you still weren't quite big enough? I gotta tell you, as of now, you are bigger than the guys getting booted out of my gym for wrecking their machines and scaring off their more wussy customers.
Also, as you were bulking you naturally got less defined, exept it seems for your vastus medialis, which seems to have got more defined. How the f did you build those quads, and how much do you squat now anyways? (I know you're not going to answer that last one, but still...:-)
Rock on Mr. Stone :)

Your next bulk?? I thought you said you weren't going to do any more bulks after this. Actually I've always said I was going to do another bulk after this one. I think you may have misread something along the way. :)

hey john,

When you usually start your cutting cycles, do you find that you have hunger pangs? do you fight through them? or do you never get hunger pangs when cutting?

John.

I have been reading and posting about working "core" muscles. Do you do exercises for them? If not, do you think it would help your back problem?

They are already bigger than Lisa's thighs. She thinks that's hilarious. I think she needs to squat. :lol:

Unless my monitor went bad in the last couple of days, you darkened yourself in your avatar and Feb 1 pictures. You are a LOT more red than you were before. DId you photoshop a little tan on you or are my settings actually off? You are a sick specimen btw.

stallion16, Sure I get hunger pangs - especially after my first meal. I just ignore them and stick to the plan.

Antimatter, My core is fine, I suspect I pulled a muscle in my back do to a momentary lapse in form. I've been doing heavy deads and squats for years with no problems.

Brad_Ny, The images have not changed at all since I posted them, but there was less natural light when those pictures were taken. They do seem red-shifted, perhaps due to the change in light conditions. I always "auto-level" the images, crop them, resize them and apply the sharpen filter. That's all I do to the images.

Oh, I almost forgot - I did lay out in the sun the day before my Feb 1 pictures, so I was actually a little red when they were taken.

I did lay out in the sun the day before my Feb 1 pictures.
You've had sun in February? Darn.. I'm in the wrong country!

You've had sun in February? Darn.. I'm in the wrong country!With the exception of a cold snap here and there, it's warm enough here in Orlando to go shirtless almost year round. It was 38 degrees this morning, but by this afternoon it will be sunny and 65 degrees. I'll be outside in the sun with my shirt off. :D

:cry: :cry: :cry:

I'm moving to Spain.

john - I'm sorry if I missed it somewhere but what exactly do you do for cardio? you still do the HIIT or ride the bike?

thanks

john - I'm sorry if I missed it somewhere but what exactly do you do for cardio? you still do the HIIT or ride the bike?

thanks45 mins. fasted aerobic-level cardio, 7 days per week.

http://www.johnstonefitness.com/php/training.php

Hey John if its not too much work would it be possible to take another picture sometime this week. I wouldnt mind seeing an example of what the change looks like since most of the weight has been water weight.

I think water weight is something that I'm really struggling with. Like if I take a hot shower sometimes my abs show for a while after but then flatten out. Is their anyway to know what is water weight and what is fat?

Hey John if its not too much work would it be possible to take another picture sometime this week. I wouldnt mind seeing an example of what the change looks like since most of the weight has been water weight.

I think he said in the past it is, in fact a lot of work.... But I'd like to see what he looks like with less water, too...

With the exception of a cold snap here and there, it's warm enough here in Orlando to go shirtless almost year round. It was 38 degrees this morning, but by this afternoon it will be sunny and 65 degrees. I'll be outside in the sun with my shirt off. :D

I console myself by not understanding fahrenheit. These temperatures would probably be close to freezing if I bothered to convert to Celsius. But I can't be bothered.

EDIT: Turns out I can be bothered. 65f = 18.3c My forcast for tomorrow: between 3 and 6 C (luckily I don't look as good as John so I can keep my shirt on)

John,

First of all congrats on the great bulk, you have added an amazing amount of mass. I think some people fail to realise its possible to gain very well, almost steroid like gains, when you go from a cut to a bulk. Perhaps the real achievement is not actually your bulk progress but your ability to maintain as much LBM during your cuts. I am interested in seeing if you can maintain 17" arms at the end of this cut, 8-9% b/f with a 17" arm natural is no easy feat, so good luck, although I know luck has nothing to do with it :)

I was wondering, if you do not mind, can you tell me how many cals you will be eating on this cutting phase? I know last time it was 2000 on non weight days and 2400 on weight training days. I assume you and/or SwoleCat will probably have you at 2300/2700 combo to support your new LBM? I am just curious as to what exactly the cals are. I do however understand if you do not wish to disclose this info.

Best wishes

x77

lol @ the ab cramps.
I get them on the rare occassion and i felt your pain while i read your description of it. Nothing tests you like the ab cramp!

lol @ the ab cramps.
I get them on the rare occassion and i felt your pain while i read your description of it. Nothing tests you like the ab cramp!http://www.angryalien.com/0704/alienbunnies.html

http://www.angryalien.com/0704/alienbunnies.html

:eek: The bunnification of The Shining actually still scared me.

Ouch,an ab cramp must be killer.About a month ago I went thru 2 minutes of hell on earth cramp style.I drank ALOT for two days str8 and then tried to start atkins and I think I lost too much potassium or something.

Well I was laying in bed and my hamstring seizes and it was a doozy.I jumped up out of bed to straighten my leg out to relieve the cramp when all of a sudden my quad cramped up and worse then the hamstring.I couldnt believe the pain I was in holding on to a wall and not being able to stretch the cramped muscle due to the opposite muscle being cramped too was giving me thoughts of being a mass murderer in a past life.When it finally subsided my quad was sore for two days.

This got me thinking about how strong my quads are and the severity of the cramp compared to my weak weak weak hams.I thought of Ronnie coleman and wondered what a cramp would be like for someone of his strength and size.

I was always told cramp was due to a weak muscle, or being unfit. :blank:

I don't think that's true in John's case! :lol:

45 mins. fasted aerobic-level cardio, 7 days per week.

Booo hooo my left knee cries when I do too much cardio! :cry:

I was always told cramp was due to a weak muscle, or being unfit.
quite often it's dehydration or your potassium is out of whack (read....eat a few more bananas).

Today's update about food was right on point. So simple yet so powerful- it applies to everyone who jams food into their piehole. :nod:

I agree, Nico, great post, John. Everyone has goals until it comes time to decide what to eat, and then it seems a different, isolated portion of the brain takes over. And then only later do people question their choices.


Also, Nico, I would llike to put forth a plea, I'm not sure if anyone agrees, for you to consider changing avatars. I just don't think I can handle seeing Mike Tyson anymore.

It's better than seeing Saddam Hussein, the peanut butter jelly time guy or John Stone . . . :P

Also, Nico, I would llike to put forth a plea, I'm not sure if anyone agrees, for you to consider changing avatars. I just don't think I can handle seeing Mike Tyson anymore.

As you wish

As you wish

Fedor is a legend:tucool:

As you wish
Thanks, this is actually much better.

Fedor is a legend:tucool:
yes and since John mentioned watching some Pride DVD's the other day this is not considered thread jacking. :cool:

First, I'm glad some of you like today's update - thanks! It seems like such an obvious thing, but I get a lot of email from people who have problems in that area and it's almost always because they fail to plan.

As for Pride... I sure miss Quadros (http://www.mmafighting.com/faq/stephenquadros.html). I thought he and Bas made a great team - WHY did they get rid of him? No one seems to know.

Mauro Ranallo is horrible. He talks to much, is too loud, his mannerisms are annoying and he basically just makes me want to turn the sound off (and I have). He's almost as bad as UFC's Rogan.

I'm glad they brought back Bas after the boneheaded choice to let him go.

First, I'm glad some of you like today's update - thanks! It seems like such an obvious thing, but I get a lot of email from people who have problems in that area and it's almost always because they fail to plan.

As for Pride... I sure miss Quadros (http://www.mmafighting.com/faq/stephenquadros.html). I thought he and Bas made a great team - WHY did they get rid of him? No one seems to know.

Mauro Ranallo is horrible. He talks to much, is too loud, his mannerisms are annoying and he basically just makes me want to turn the sound off (and I have). He's almost as bad as UFC's Rogan.

I'm glad they brought back Bas after the boneheaded choice to let him go.

yeah letting quadros go was a big mistake. I think the Japanese guys just have no clue how boring Ranallo sounds.



here's a funny interview bas did with Crocop (http://sportsmachines.net/0447.basinterviewsmirko.wmv)



For some reason I actually like Rogan. Despite the consistently grown in 5 days of stubble, despite wearing the same black paisley button down shirt to every UFC, despite yelling 'He's ROCKED' every time a fighter receives a glancing blow, despite him speaking altogether too loud during the entire telecast, he's still better than Goldberg.

I heard Rogan won some open weight TKD event way back in the day so this makes him a fighting legend to some. He does practice jiu jitsu and continues with the TKD and I hear Wesley Snipes is afraid to fight him because of this (even though Rogan is 5'6" at the most)

Did you hear about the fight in the ICU of the local hospital between Riggs and Nick Diaz post-fight. One or both of them had an IV in and Diaz punched Riggs while he was doing some celebratory dance. Only in Vegas could that happen.

I so agree about the food prep being a major boost in the motivation needed to stick to a diet.I was thinking today about how easy it has been to stay on BFL for the past three weeks and then I read your post john:tu:

For me breakfats is a protein drink and 10 flax caps.Meal two and three I take thermos containers filled with things like chicjken and rice or pasta.They are tiny meals but just knowing I went thru the trouble each night before of getting them ready is a boost to my willpower.That and knowing that another meal is 3 hrs away helps too.

I also am using the stuff I learned from here to adjust the BFL way of eating.I dont eat carb/protein meals six times a day anymore and instead I vary say 3 protein/fat-3 carb/protein or any combo I feel I want to do.I walk alot all day for my job and so I feel someodays I get really carb depleted and do the 6 protein/carb meals for that day.I do find though that I wake up skinnier the less carb meals I eat.Doesnt make sense to me but it works:)

Wow John, every time I see a new pic of you I'm totally amazed... You really have found what works for you... :cool:

Can I ask on your arm day when you do the super sets how long does it take you... I've started doing them and tonight I timed it, I got through 24 sets in 24min... I wondered if you do this... I have to use a light weight, but I basically go from one to the other for the full workout... I got a great pump by the end and my arms hurt so bad I couldn’t even tense them...

Can I ask on your arm day when you do the super sets how long does it take you... I've started doing them and tonight I timed it, I got through 24 sets in 24min... I wondered if you do this... I have to use a light weight, but I basically go from one to the other for the full workout... I got a great pump by the end and my arms hurt so bad I couldn’t even tense them...You should rest between each superset. The idea is to go straight from biceps to triceps, but then you should take a minute of rest. If you perform 24 sets back to back without a moment of rest, then you are probably not going to see much in the way of hypertrophy or strength gains.

I do 6 exercises (3 bicep/3 tricep), 4 sets per exercise. It takes me about 35 minutes to complete the workout.

I'm 10 days into my cut, and I thought I'd post a quick progress report.

Everything is going very well! I've done 10 straight days of cardio, had very good strength training workouts, have missed no meals and not eaten a single thing that could not be classified as "clean".

I've already lost a little over 12 pounds. Probably 7 or 8 pounds of that loss was water. I lost about 1/4" off every major muscle group when I shed all that water, but now my size has remained constant and my strength has not decreased one bit.

My face is starting to to look much less puffy, and I'm starting to see more vascularity and definition all over my body. My mid section is always the last to go, but I've already lost over 1/2" from there, too. I've probably got about 12 more pounds to lose, and it's all fat.

My shoulders are finally starting to round out! I'm SO happy about that.

Here's a relaxed shot I just took a few minutes ago.

(The Crest white strips seem to be working on my teeth, too!) :D

You definitely look like a bodybuilder now. :D The tricep flare, arm thickness, subtle rib / serratus definition, broad and filled chest and shoulders.

You definitely look like a bodybuilder now. :D The tricep flare, arm thickness, subtle rib / serratus definition, broad and filled chest and shoulders.

:nod:

Glorious Mother of Jesus!!! Look at those GUNS. They look even bigger than a couple of weeks ago. It's amazing how a little bit of fat loss can make somebody look huge.

That's a very inspiring picture, John, and the fact that all your pictures are doesn't make them less worth of admiration.

Way to go!!! :tucool:

I find it amazing that you lost about 4 pounds of fat in 12 days, seriously. Or am I getting it wrong?

Traps have come on very well this last bulk. :nod:

Probably my favorite pic ever. :nod:

Impressive thus far. Looks like you have some quality muscle and nice overall balance. I'm looking forward to seeing how this cutting cycle works out for you.
:claplow:

Oh, nice teeth too!

You definitely look like a bodybuilder now. :D The tricep flare, arm thickness, subtle rib / serratus definition, broad and filled chest and shoulders.
i concur

And he's on his way!!!!!

:tucool:


~SC~

John, perhaps you've mentioned this else where, but I was wondering if you're planning on doing some bodybuilding competitions anytime in the future. You are really jacked right now, if you went through this cutting/bulking process a couple more times, you will be absolutely ridiculous. Not to take a damn thing away from what you have done so far, and are presenting at this moment. You are an inspiration.

John, perhaps you've mentioned this else where, but I was wondering if you're planning on doing some bodybuilding competitions anytime in the future. You are really jacked right now, if you went through this cutting/bulking process a couple more times, you will be absolutely ridiculous. Not to take a damn thing away from what you have done so far, and are presenting at this moment. You are an inspiration.

I believe John mentioned a couple of times before that he's not interested in competing on stage.

But personally I would be thrilled if he anounces one day that he's going to give it a try. Imagine him all oiled up in those tiny posing shorts performing a most muscular pose in front of thousands of screaming women...

Okay, maybe not exactly like that but I definitely believe he could stand his ground. But in the end it's his choice of course.

And he's on his way!!!!!

:tucool:

As for today's update, I too have experienced the troubles of trying to find pants that fit properly.

The kicker being the time I walked into an A & F, just to look around, and the saleswoman excitingly telling me about their new jeans which "fit much tighter in the leg/waist".

That was the day I realized I was in the minority of the young male jean buying population.

Imagine him all oiled up in those tiny posing shorts

:eek:

:eek:

Of course this is said in a purely heterosexual way :nod:

Funny stuff about John all oiled up on stage.Hehe give him 3 more bulks and who knows.....maybe just maybe:lol:

Truely an inspiration John for us all:tu:

Thanks for the encouragement and kind words everyone! I especially appreciated reading the comments this morning because I'm telling ya, I felt really fat yesterday while I was trying on clothes.

It's my waistline - it's around 34" right now (I measure just below my belly button at my "problem area"), and my abs are blurry. To make matters worse, the lighting in those changing rooms is very unforgiving. Looking at myself in the fitting room mirrors made me feel pretty bad. I know it's only temporary and I'm making good progress with my cut, but I really hate it when I don't have a well-defined mid-section. I'll don't think I'll ever be the type of guy who's happy to just look good with my clothes on. I love having muscle, but I really need to be lean, too. Once you've had a 6-pack, I think it's a lot tougher to accept not having one.

And no, I have ZERO desire to compete. :)

So none of your old clothes fit anymore? Wow!

You should have done the "fat guy in a little coat" song and dance from Tommy Boy. I suppose it would have to be renamed "18.75" arms in a little coat" though. :lol:

You definitely look like a bodybuilder now. :D The tricep flare, arm thickness, subtle rib / serratus definition, broad and filled chest and shoulders.


I don't know man, I think he's lookin' a little drawn and weak. Are you feeling OK John?...................:whistle:

After John's Sunday post, all i Can picture is him in his bedroom doing his best Farley impression.

Faaaaat guy in a little cooooat. Faaaaaat guy in a little coooat.

In my head, it's pretty funny.

After John's Sunday post, all i Can picture is him in his bedroom doing his best Farley impression.

Faaaaat guy in a little cooooat. Faaaaaat guy in a little coooat.

In my head, it's pretty funny.

Ya know JOhn, it has been a looong time since you have posted any video content in your thread??:confused: This could be a great opportunity.

You are looking great!

Glad to hear about the new threads, I hate shopping too, they just dont make clothes for people who are into fitness and muscle development that also look like they fit all around. Glad to hear you found some stuff you liked. Maybe we will get to see some pics of em?

To make matters worse, the lighting in those changing rooms is very unforgiving. Looking at myself in the fitting room mirrors made me feel pretty bad.

I thought it was just me! I look awful in some shops changing rooms. You would have think they'd do more to make you look good!

What exactly is cheating about your Valentine's meal? I mean you could have done without the potato but isn't a filet a great thing for cutting and keeping muscle? I know I lose weight when I stay away from bad carbs like potatos and eat a couple of nice lean steaks a week.

What exactly is cheating about your Valentine's meal? I mean you could have done without the potato but isn't a filet a great thing for cutting and keeping muscle? I know I lose weight when I stay away from bad carbs like potatos and eat a couple of nice lean steaks a week.
lots of fat in da steak, + the potatoe = bad

lots of fat in da steak, + the potatoe = bad

Hi, Dan.

What exactly is cheating about your Valentine's meal?Butter? Crab cakes? Wine?

I mean you could have done without the potato but isn't a filet a great thing for cutting and keeping muscle? I know I lose weight when I stay away from bad carbs like potatos and eat a couple of nice lean steaks a week.
Potatoes are not "bad" carbs, and I eat them all the time, but mixing them with fats is against the program I'm following.

Butter? Crab cakes? Wine?


Potatoes are not "bad" carbs, and I eat them all the time, but mixing them with fats is against the program I'm following.

Thank you for teaching me a lesson about potatos. Makes sense not to mix them with fats but I just assumed they are not very good when you are really trying to shred all your fat away. Butter+bad I'm sure, I know crab is supposed to be great for a diet, but maybe there are other ingredients in a "cake" that negate that. How about the filet though, I eat them quite a bit and lose fat.

John, I'm curious, was your waist the same size at 8% body fat in like '03 as it was at 8% body fat the end of '05?

Thanks.

John, I'm curious, was your waist the same size at 8% body fat in like '03 as it was at 8% body fat the end of '05?

Thanks.
:rolleyes: http://www.johnstonefitness.com/php/stats.php

on there he says it was .25" smaller in 2005.

:rolleyes: http://www.johnstonefitness.com/php/stats.php

on there he says it was .25" smaller in 2005.
You the man. I knew it was somewhere.

Interesting...

John, are you not posting more details of your workouts in this thread anymore?

John, do you aim a point where you just want to maintain or you want keep cutting/bulking to constantly improve? You're looking strikingly ripped already. After this cut, you're going to look scary! :tucool:

If anyone has anything to say about SC's signature, please take it up with him via PM and not in my journal. This is hardly the place for this kind of pointless bickering. Thanks.

I've removed ALL the posts (over a DOZEN of them) pertaining to SC's signature, they do not belong here.

John: Are you going to start a new thread for the cheat meal pics? I look forward to seeing them! :)

John, do you aim a point where you just want to maintain or you want keep cutting/bulking to constantly improve? You're looking strikingly ripped already. After this cut, you're going to look scary! :tucool:I'm thinking one more bulk at this point. I'd like to be around 220 @ 7-8% BF.

John: Are you going to start a new thread for the cheat meal pics? I look forward to seeing them! :)I'll be posting an album. I'll put the link in this thread, on the main site, in the Cheat Meal thread and in the cheat meal threads in the VIP section.

I'm working on it now!

Ok. I wasn't sure where to look, but it sounds like it would be hard not to look!

I hope the drink didn't go to all your heads. Being unused to it and all!

If anyone has anything to say about SC's signature, please take it up with him via PM and not in my journal. This is hardly the place for this kind of pointless bickering. Thanks.

I've removed ALL the posts (over a DOZEN of them) pertaining to SC's signature, they do not belong here.


Thank you, that was completely rude to interrupt your progress thread like that. He pm'ed me and told me he "didn't like me" at all, so I now see where that stemmed from. I apologize for writing back about the situation, but you know me, communication w/me is second nature, so whipping up a 400 word reply is very easy. :lol: Honestly, what he was doing was saying you have no tact because you also don't see an issue w/my signature. I thought that was very rude towards you. Like I said, as a trainer and friend, I always have your back.

Have a great holiday! :)

The 2nd Annual JSF Cheat Meal pictures are finally UP!

Sorry for the delay - it took some time to get all the photos together because they came from 3 different sources. Then I had to go through and select which photos to use. Also, some of the photos needed to be re-sized, cropped, color corrected, etc. Then I had to write all the cheesy captions.

We have a huge batch of pictures this year - over 40. I hope you enjoy looking at them as much as we enjoyed making them. :)

Thanks to AbGuy and 1FastGTX for their photo contributions!

http://www.johnstonefitness.com/images/jsfcheat2006/

I haven't lived in FL for 3 years and I clearly remember that restaurant- good pick! Are Pat Lynch and Taco Bob still on the airwaves in "Jam"lando?

I'm gonna get to one of those one day!

:tucool:

Cool pics!

~SC~

Thanks for sharing the photos. Wish I could have been there.:)

Great Pics. Everyone looks so happy and healthy:tu:

I'm gonna get to one of those one day!

:tucool:

Cool pics!

~SC~
That would be great Chris!! I really want to meet you "in real life" some day. :)

Oh and for those who don't already know it (and to you I say "duh!"), in real life, John's arms are HUGE! :tucool:

That would be great Chris!! I really want to meet you "in real life" some day. :)

Oh and for those who don't already know it (and to you I say "duh!"), in real life, John's arms are HUGE! :tucool:


Someday man, someday!

~SC~

You all look great and all, but I'm sulking..

Where are the other pictures of Gorgeous Guava? :( Not fair! :nope:

And.. where are the double bicep poses? I mean.. come on people! :D

You all look great and all, but I'm sulking..

Where are the other pictures of Gorgeous Guava? :( Not fair! :nope:

They are in the VIP forum; Guava didn't want most of the pictures of her/her kids posted in the public album until she had a chance to look at them.

Guava looked amazing!

That's fair enough. :)

No body building poses after a few drinks though? ;)

No body building poses after a few drinks though? ;)I don't think anyone drank that much. Personally I only had 2 drinks over the course of the 5 hours that we were there. I won't drive if I'm at all buzzed, so I spent the last 3 hours drinking water.

Of course none of this "maturity" stopped Roger and I from drag racing through the middle of downtown Orlando on the way home. I pussed out at around, oh, I guess it was 80 MPH and shut it down. I didn't want to get arrested, and Roger was pulling on me anyway. :bang:

I don't think anyone drank that much. Personally I only had 2 drinks over the course of the 5 hours that we were there. I won't drive if I'm at all buzzed, so I spent the last 3 hours drinking water.
It doesn't take any alcohol to get me to start posing. :lol:

I think the reason I didn't was because I was too embarassed -- John's arms are too big!!! :tucool:

Of course none of this "maturity" stopped Roger and I from drag racing through the middle of downtown Orlando on the way home. I pussed out at around, oh, I guess it was 80 MPH and shut it down. I didn't want to get arrested, and Roger was pulling on me anyway. :bang:
Shoot, I got on I4 way too soon (before downtown). Not that I could have kept up with Roger's car.........:drool:

It doesn't take any alcohol to get me to start posing. :lol:

I think the reason I didn't was because I was too embarassed -- John's arms are too big!!! :tucool: Oh stop it! I think your forearms are bigger than my upper arms anyway. :D

Of course none of this "maturity" stopped Roger and I from drag racing through the middle of downtown Orlando on the way home. I pussed out at around, oh, I guess it was 80 MPH and shut it down. I didn't want to get arrested, and Roger was pulling on me anyway. :bang:
Oh snap... :eek: did we make it that fast? :o And... that was only about 3/4 throttle. :D Full throttle and I'd either have launched my rear end into orbit or liquified the tires.

-R

Oh snap... :eek: did we make it that fast? I think so: I didn't look at the spedo, but I based the MPH estimate on the gear I was in and the point at which my electronic rev limiter saved my transmission because I missed a flippin' shift. :o

:o And... that was only about 3/4 throttle. :D :bang: :bang:

I think so: I didn't look at the spedo, but I based the MPH estimate on the gear I was in and the point at which my electronic rev limiter saved my transmission because I missed a flippin' shift. :o

:bang: :bang:

:lol: Sorry buddy! Didn't mean to give you false hopes. :D I'm not prepared to grenade my rear end street racing, 'cause the upgrade/replacement the car needs is just shy of $3,000!

-R

Come to think of it, I was well into 3rd gear... :o

:lol: Sorry buddy! Didn't mean to give you false hopes. :D I'm not prepared to grenade my rear end street racing, 'cause the upgrade/replacement the car needs is just shy of $3,000!
Nah, I knew it wasn't a race. I've got a car that corners like it's on rails and runs the 1/4 in the high 13s. I'm happy with it. Your car runs low 11s, (:eek:) so the only chance I'd ever have of beating it is if doordude was driving. :lol:

so the only chance I'd ever have of beating it is if doordude was driving.

Watch out! According to his sig, he'll try to kick your ass! :lol: ;)

Holy crap John, you look like you could rip the yellow pages in half.

80mph is a fairly normal speed to drive here. Yeah, it's speeding, but it's only 10mph over the limit on the main roads. And the polis won't pull you over for that. I think the rule is "10% plus 10mph over" and then you're done. And if you think that's cool, you should go to the Autobahn in Germany! No speed limit. Drive as fast as you want/can.

Tomorrow I will be posting my monthly progress photos on the main site, but I've not posted any progress pictures to this thread in almost a month so I thought I'd add something here, too.

I've lost about 15 pounds since I started cutting, and I'd say that I'm around 11-12% body fat right now. My back and arms are tightening up nicely. My problem area, just below my belly button (always the last to go), is where I'm carrying most of my fat right now. You'll have to wait until tomorrow to see those shots. :)

Here's a back double-bicep from tonight....

Tomorrow I will be posting my monthly progress photos on the main site, but I've not posted any progress pictures to this thread in almost a month so I thought I'd add something here, too.

I've lost about 15 pounds since I started cutting, and I'd say that I'm around 11-12% body fat right now. My back and arms are tightening up nicely. My problem area, just below my belly button (always the last to go), is where I'm carrying most of my fat right now. You'll have to wait until tomorrow to see those shots. :)

Here's a back double-bicep from tonight....


Wow John!!!!!!! You look great. You've got some unbelievable size.:tucool: What did you say those arms measured?

Wow, John. Your delts look great. I was wondering when we were gonna get some updated pics for the cut...

Well done, man! :tu:

The rear delts were what I noticed first, too! Impressive. I'm going to have to check out your routine again!

Here's a back double-bicep from tonight.... :tu:

Thanks for the positive comments! Sorry I have not posted to this thread in a while. I was... distracted by another area of the forum. I noticed that I've been feeling more irritable and negative lately, and it dawned on me that the rather caustic and often negative chat thread that I've been spending a lot of time in ("The Wasteland" in the VIP forum) was a possible contributing factor. I've been thinking about it, and this morning I decided I was not going to participate in that thread anymore. Tonight I feel like a weight has been lifted off my shoulders. I feel really good right now - more like myself.

Of course a lot of people are still participating in that thread, and I'm not passing judgement in any way. I just did what I knew was right for me, and my heart tells me I made the right choice.

Anyway, enough of that!

I'm also pleased by the progress of my delts, and not just the rear delts (although they have come along even better than the other 2 delt heads).

Just look at the difference. The first shot was taken shortly before my bulk, the second shot was taken tonight. Both shots were taken after a back workout, so my delts had virtually no pump, and my biceps only had a small pump.

:tucool: looking good!

By the way...today they said the Dutch came out with a study that people who think happy thoughts live longer, happier lives. I like to try to stay away from negativity. Now I've gotta go read the Wasteland thread...darn curiosity!

John,

Your looking great, so much growth and you've filled out so well. (sounded a bit like an aunt you havent seen for a while!! My haven't you grown!!!) I know you hear it all the time, but you are such an inspiration. The V taper is there for all to see too. Looking good. :tucool:

:claplow: :claplow: :claplow: :claplow: :claplow: :tucool:

Looking good John. :claplow: Betwen your Shoulders and those quads.... :eek: Wow. Simply... wow.

Spectacular progress John:claplow:

How do you get so big and have your head stay so small? :D

How do you get so big and have your head stay so small? :D

Great rhetorical question. Wish I had thought of it.

Thanks, John.

Wow John! It looks like someone wrapped your arms in extra muscle! Well done. :tucool:

:bow: :tu:

Quite a difference on the front page from the dude on the extreme left in '03 and the guy in '06 on the far right ;)

Thanks very much for all the motivating comments! I'm feeling good about my progress, and I know if I continue to stay dedicated to SGX I'm going to have the best body of my life in just a few short months.
I'm looking forward to summer like never before. :)

Tonight was not a weight training night, so I've been relaxing, talking on the phone, eating, doing some online research and hanging out with Lisa and the dogs.

I'm feeling pretty beat, so I'll probably be heading off to bed soon; tomorrow is leg day, and I'm going to need all the energy I can get!

Have a great night, and thanks again for the kind support.

Whenever I'm low on energy and have to get in a good leg workout I tend to grunt louder. Since you work out at home I guess nobody minds if you're loud. the dogs may think you're mad at them. My dog doesn't understand why I do crunches and he licks my hair.

Whenever I'm low on energy and have to get in a good leg workout I tend to grunt louder. Since you work out at home I guess nobody minds if you're loud. the dogs may think you're mad at them. My dog doesn't understand why I do crunches and he licks my hair.I admit it - I'm one of those "loud" guys who grunts and yells when I lift. I don't do it on purpose, and I'm guessing a lot of the guys who do it at the gym don't either, but we do catch a lot of flack here on JSF. It's a good thing I workout at home - I'd probably annoy the heck out of the others in the gym.

My dogs used to be very concerned when I'd yell and stuff, but now they don't think anything of it. Loki just chews his toy harder (Loki always camps out in front of the gym and watches my whole workout).

Nico, the deleted scenes and commentary on "The Smashing Machine" are very good. The commentary is surprisingly lively and candid. Thanks again for the recommendation. This is a DVD no mixed martial arts fan should be without!

I'm slowly working my way through all the old Pride cards. I just watched "Inferno" (Pride #27) and was surprised at how much Mark's physique has declined. I guess he got off the 'roids around the same time as he gave up pain killers. Or maybe he's just not been hitting the gym as much. I know he took the fight on fairly short notice. Sucked that he knocked himself unconscious on a take-down. He said he would be back, but I don't think he's fought again since that night, at least not in Pride. Any idea what he's up to? He seems like a very cool guy.

I admit it - I'm one of those "loud" guys who grunts and yells when I lift. I don't do it on purpose, and I'm guessing a lot of the guys who do it at the gym don't either, but we do catch a lot of flack here on JSF. It's a good thing I workout at home - I'd probably annoy the heck out of the others in the gym.
I would never give flack to the guy who grunts his ass off but gets results (i.e., you). You can't fathom how many lard-asses I see at Steel Mill who all have terrible form, grunt like they're anally passing a large boulder, and have at least 25%+ body fat. Those are the ones who drive me nuts. Someone who works hard and gets it done would never catch shit from me...

When we move down to Osceola County, I'm building in money for a Titan and a nice treadmill. I grow increasingly tired of... people. It's not that I don't like people... it's that I like it better when they're not around.

-R

Grunting loud in the privacy of your home, not really a problem.

Grunting loud in a public gym, kind of annoying, but understandable.

Grunting loudly in a public gym with a workout partner who is screaming, "Come on, you can do it, push it, PUSH IT!!" at the same time you're hearing, "UH, UH, UH, AHHH!", Now you're crossing a real line.


by the way that back shot is awesome John!

It's not that I don't like people... it's that I like it better when they're not around.

-R

Barfly.

I actually saw Bukowski read when I was in college...he was 2 hours late and smelled like a combo of stale blue cheese and pabst blue ribbon.

I admit it - I'm one of those "loud" guys who grunts and yells when I lift. I don't do it on purpose, and I'm guessing a lot of the guys who do it at the gym don't either, but we do catch a lot of flack here on JSF. It's a good thing I workout at home - I'd probably annoy the heck out of the others in the gym.

My dogs used to be very concerned when I'd yell and stuff, but now they don't think anything of it. Loki just chews his toy harder (Loki always camps out in front of the gym and watches my whole workout).

Nico, the deleted scenes and commentary on "The Smashing Machine" are very good. The commentary is surprisingly lively and candid. Thanks again for the recommendation. This is a DVD no mixed martial arts fan should be without!

I'm slowly working my way through all the old Pride cards. I just watched "Inferno" (Pride #27) and was surprised at how much Mark's physique has declined. I guess he got off the 'roids around the same time as he gave up pain killers. Or maybe he's just not been hitting the gym as much. I know he took the fight on fairly short notice. Sucked that he knocked himself unconscious on a take-down. He said he would be back, but I don't think he's fought again since that night, at least not in Pride. Any idea what he's up to? He seems like a very cool guy.

John, here's an interview mark did about the documentary

http://www.ugo.com/channels/filmtv/features/thesmashingmachine/markkerr.asp

The good news: Mark is back. He's rumored to be fighting Wes Sims soon. Funny because Sims (known as 'the Project' because he has potential but he's just a big strong tough guy with zero skill presently) is trained by Mark 'the hammer' Coleman, who was prominently featured in Mark kerr's documentary.

http://www.sherdog.com/news/news.asp?n_id=4024

BTW Sherdog, like JSF, has a wasteland section which embodies all that is timewasteful about the internet

John

Although I've never posted before, I have been watching your progress for almost a year. You are an inspiration and a true modivator. I'm like an addict where I need see your daily updates. Your results are amazing.

Although I've never posted before, I have been watching your progress for almost a year. You are an inspiration and a true modivator. I'm like an addict where I need see your daily updates. Your results are amazing.Welcome! Thanks for being a loyal visitor and for the compliments. :)

I don't think my results are extraordinary among those who have the same level of dedication as I do. I'd even go so far as to say my results are fairly average among those who workout and eat cleanly with the same consistency as me, but thank you!

Better get that throat checked John...could be strep.

My mother has a heart murmur from an undiagnosed case of strep as a child.

She had Rheumatic fever?

Comes from Strep A. Starts with throat pain, becomes rheumatic fever, and years later (10-30 years), the mitral valve is affected, causing the murmur. Now rare in industrialised societies, but there was a 200 000 new cases incidence in the 1940s!

My throat is feeling MUCH better this morning. :)

Glad to hear that John.
BTW: Are you not posting the details of your workouts here anymore?

My throat is feeling MUCH better this morning. :)
It must be weird having lots of people knowing about your daily/hourly health status. :blank:

She had Rheumatic fever?

Comes from Strep A. Starts with throat pain, becomes rheumatic fever, and years later (10-30 years), the mitral valve is affected, causing the murmur. Now rare in industrialised societies, but there was a 200 000 new cases incidence in the 1940s!

That sounds right. It's been many years since I heard the story.

Glad you're feeling better. It always sucks to be ill. :)

Hi John,
I read your daily update today and it was amazing!!! The level of sympathy you expressed towards many people's problem is incredible! That was really heart warming!
Thanks!

Hi John,
I read your daily update today and it was amazing!!! The level of sympathy you expressed towards many people's problem is incredible! That was really heart warming!
Thanks!

Agreed Gila!

John, your update today was truely a beautiful thing. The only thing I've ever been addicted to is caffeine but even that has been hard to kick. I can only imagine what some of you have went through when drugs and alcohol have taken over your lives. It is truely amazing that you were able to quit cold turkey like that but exercise and nutrition are a powerful thing. Once people realize how good it feels to take care of their body and their mind, they can see the light and it sounds like that's what happened to you. I guarantee that your daily update this morning will change a few lives for the better. Those were some seriously inspirational words that you spoke and considering the source and all you've accomplished in such a short time, they should and will be taken to heart by many. Thanks again! :claplow:

Grunting loud in the privacy of your home, not really a problem.

Grunting loud in a public gym, kind of annoying, but understandable.

Grunting loudly in a public gym with a workout partner who is screaming, "Come on, you can do it, push it, PUSH IT!!" at the same time you're hearing, "UH, UH, UH, AHHH!", Now you're crossing a real line.
:spaz: :spaz: :spaz: :spaz: :spaz:
Grunting loud while doing it, priceless. :D

John, how much exercise do you do while with a cold? Do you just rest? I feel that if I don't go to the gym, it gets really hard to go back. I find all kinds of excuses. Now I have the rule of no excuses at all! It's working, but I guess that if you get really sick, there is no way around that.

John

Your daily update addressed the the very heart of my smoking problem/addiction FEAR. I have dedicated myself to living a better life through exercise and nutrition for just over a year. I have been trying to remove the negative effects of both pot smoking/alcohol. I have not been able to go completely cold, and I keep telling myself that after this event or that week I would stop for good. I have continued to smoke and drink and I'm only fooling myself when I spend any of my time stoned or drunk. My excuses are family, work, the way I handle stress. etc.

I am going on a vacation Monday and felt that a week away from my old friend marijuana would do the trick.

After reading you're post today it was like you were speaking directly to me. I will have to face my life sooner or later clean and sober and making my decision public is a huge step for me.

You're post proves to me that it can be done with discipline and self preservation.

I am throwing out the %#%#%# for good just as you had. I will mark this day in my calendar and in a year I will celebrate with you CLEAN.

A great thanks to you for showing me it can be done.

John

Many years ago I founded a Quake clan named the Cereal Killers, and my name was Special K. :D

To get this back on topic:

John, you are the epitome of the fact that people can grow physically and mentally if they only put their mind to it. You are truly an inspiration, and tens of years from now, many people will remember you, your transformation, and the community you have created. I'm a skinny dude wanting to get bigger and I'm already grateful to know this site, I can't even begin to imagine what you and your community must mean to former fat and sugar addicts that have stumbled on your site and changed their lives forever.

Here's a standing ovation to you:

:claplow: :claphigh: :claplow: :bow: :claphigh: :claphigh: :claphigh: :claplow: :bow: :claplow: :claplow: :bow: :claphigh: :claplow:

Gila Monster, Thank you very much. I still remember all the feelings and the many personal struggles I went through very clearly, so writing about my experiences comes fairly easy to me. I think it helps those who are struggling with addiction to know that their problems are not unique, and--regardless of how bleak things may seem--their problems can be overcome if they want to change.


rstar32, Thank you for the kind words. I agree that exercise and nutrition are very powerful. In January of 2003, I was mainly trying to become less fat. I really didn't have any intention of quitting weed (I didn't think it was possible for me) or putting a halt to my alcohol abuse. I certainly never gave a moment's thought to the internal changes that would eventually come.

A lot of people come to my site and they see a guy who has lost weight and put on some muscle. What those pictures do not show is that there have been two transformations taking place: one external and one internal. Once I started to lose weight and exercise, I realized something amazing: I was beginning to care about myself again. My external transformation was the catalyst that gave me the power and confidence to begin working on the other areas of my life that had fallen to the same level of neglect as my body. That's why I encourage people to just jump in there and allow themselves to get excited about diet and exercise. I know it's hard to get started, but once the changes start to show it's very addicting; taking care of yourself and caring about others is a very good addiction to have!

Some people think I am self-centered to post all these pictures of myself and so forth. I can say with no hesitation that I was infinitely more self-centered when I was a drug user--I really didn't give a crap about anyone except myself. Thankfully that is no longer the case; I sincerely care about other people, and I can honestly say that nothing gives me greater pleasure than knowing that my site and these forums are helping to change lives for the better. I feel truly blessed to have been a part of so many people's lives.


Kilter, I rarely miss workouts unless I'm REALLY sick - running a fever and bedridden. I've had this sore throat thing for a week or so, but it has not prevented me from working out. You have to use common sense and listen to your body. I'm pretty good at separating excuses from legitimate reasons to skip a workout. If anything, I tend to be a little over-zealous.


specialk, That's exactly the kind of post that makes my day. Again, I know how you feel right now. Go on that vacation, but (as you said) make sure you get rid of everything (weed/paraphernalia) before you leave. When you get back and fall into your regular routine, you are going to be hit hard by cravings. Do not give in. Do not tell yourself just once will be OK. Do not hang out with people who are smoking. Call (non-smoking) friends, write, work out, plan workouts, make meal plans, donate time.... do anything that gets you thinking about the wonderful future ahead of you - a future that has no place for drugs. After a few weeks I think you'll be surprised how easy it is, but you have stay focused on the positive things in your life, such as fitness. I'm looking forward to seeing your "1 year clean" post next year. :tu:


The Abdominal Snowman, Thank you for the warm applause and message! Whenever I write about addiction, I always receive an extraordinary number of emails; today was no exception. Almost all of the emails are from people who are sick and tired of living their lives as slaves to their addictions. One thing that each of the people who wrote to me have in common is the desire to change. Something else that they all have in common is the POWER to change; they may not all realize that they have this power, but I'm going to do everything I can to wake them up to that fact!

John, I use to think you were just an average guy who decided to change his body. But now I see that you were way farther gone than the average guy and in a lot more serious trouble. This makes what you've done all the more amazing. You would've been a success out jogging 2-3 times a week and off drugs and tobacco just three years after a 10 year habit, but instead you've attained results in fat loss and muscle growth that surpass people who have been doing it their whole lives. what an inspiration.
:bow: :bow: :bow:

John, I use to think you were just an average guy who decided to change his body. But now I see that you were way farther gone than the average guy and in a lot more serious trouble. This makes what you've done all the more amazing. You would've been a success out jogging 2-3 times a week and off drugs and tobacco just three years after a 10 year habit, but instead you've attained results in fat loss and muscle growth that surpass people who have been doing it their whole lives. what an inspiration.
:bow: :bow: :bow:Aw, man... thank you!

A lot of people who see my pictures don't know my history with regards to substance abuse. Putting all those things behind me for good was probably the most challenging thing I've ever done. I think my history with drugs is why accusations of steroid use are so bothersome to me. I worked hard to rid my life of drugs, and the last thing I would ever do is fall back into that pit. If I were to start taking drugs just to increase the speed of my muscle growth, I'd be no better off now than I was 3 years ago. For me, it's all about the journey--there is no destination. I'm just enjoying life and trying to improve myself, inside and outside, every single day.

For me, it's all about the journey--there is no destination.

John this quote above should automatically be included in everyone's signature. This should be everyone's attitude. Everyone asks me what my goal is when they see I have lost wieght and gotten more fit. I tell them I have no "goal". I just changed my life...for good. Thanks John for the continued inspiration...........

John this quote above should automatically be included in everyone's signature. This should be everyone's attitude. Everyone asks me what my goal is when they see I have lost wieght and gotten more fit. I tell them I have no "goal". I just changed my life...for good. Thanks John for the continued inspiration...........You're welcome!

I want to clarify something: Personally think setting goals--both long-term goals and short-term goals--is vital. Goals give you something to work towards and they allow you to clearly define what you hope to accomplish. Further, writing goals down help make them seem more tangible and "real". Visualizing or imagining how you will look or feel when you reach your goal can be extremely motivating. Of course once a goal is reached, you are rewarded with a tremendous sense of accomplishment.

When I said "it's all about the journey--there is no destination", I simply meant that I enjoy the growth process (internal and external) way too much to get caught up in trying to obtain overnight success. The satisfaction I feel while I'm working towards my goals is very fulfilling. :)

So, what you are saying is once you reach a goal, you should set another one, right?

So, what you are saying is once you reach a goal, you should set another one, right?Sure: Unless you're perfect (I don't know anyone who is), there's always room for improvement.

allow me to clarify also, I have plenty of goals, what most people want to know when they ask me that question is my "Goal Weight", which is when i tell them I have no goal weight, I just want to be fit and healthy...but I have alot of personal goals

-- Biking a 100 Mile bike tour
-- Getting under 12% BF
-- Being fit enough to teach my son to play football

etc
etc

I agree, those kind of goals are not only good, but almost a necessity...

Tonight was chest and abs. It was time to switch my workout up, so I went back through my logs and decided to go with the same all-dumbbell chest workout I used back in December. I had excellent results during the 3 or 4 weeks that I did that workout. After I finished that, I toasted my abs.

My body fat level is about 11% right now. I'm starting to look pretty cut up, but I've still got some fat on my face, my inner thighs and (of course!) my lower abs. The next 9 pounds are going to make all the difference.

A couple of pictures tonight...

The first one was taken pre-workout. I had the music going (Dry Kill Logic (http://www.twowiresthin.com/mp3/Dry%20Kill%20Logic%20-%20The%20Dead%20And%20Dreaming%20-%2002%20-%20Paper%20Tiger.mp3)) and I was getting myself mentally prepared as I banged out a few warm-up sets.

The second shot was taken mid-workout. Turtle was looking for squirrels on the fence as I checked myself in the mirror.

Photo 1, easily, hands down, without a shadow of a doubt is the BEST picture ive seen of you to date.

Maybe the black and white helps, but that could be an advert or poster. Its very well shot, well posed and you look awesome.

On a side note, im glad to see you back posting in here and being positive again. :)

PS. Seriously, that pic is brilliant.

I agree. Those delts and arms are HUGE!
With the weights just hanging in the back, it's almost artistic. (But what do I know about art.)

Looking awesome John!:tucool:

This cut must be exciting for you since you put so much work into your bulk. It must be like those gifts you get where the person wraps it fifty billion times and all you want to do is get to the good stuff knowing that there is something awesome inside.

If you get to 6% that is going to be a pretty sweet gift!

Tonight was chest and abs. It was time to switch my workout up, so I went back through my logs and decided to go with the same all-dumbbell chest workout I used back in December. I had excellent results during the 3 or 4 weeks that I did that workout. After I finished that, I toasted my abs.

My body fat level is about 11% right now. I'm starting to look pretty cut up, but I've still got some fat on my face, my inner thighs and (of course!) my lower abs. The next 9 pounds are going to make all the difference.

A couple of pictures tonight...

The first one was taken pre-workout. I had the music going (Dry Kill Logic (http://www.twowiresthin.com/mp3/Dry%20Kill%20Logic%20-%20The%20Dead%20And%20Dreaming%20-%2002%20-%20Paper%20Tiger.mp3)) and I was getting myself mentally prepared as I banged out a few warm-up sets.

The second shot was taken mid-workout. Turtle was looking for squirrels on the fence as I checked myself in the mirror.


hi john - i have been visiting your site for a while and finally joined the forum - your transformation inspired me - i have a couple questions for you - what time of the day do you take your pics - what kind of lighting are you using? It looks like you are using a flash - are you?

Great work, as usual, John! Your arms are impressive. The look you have is good -- keep it up!

Wow, your arms look great John! You definitely look BA.

Great pics.

Ever since reading about your music, I really got into FEAR FACTORY- I recommend their music for getting pumped up like a sponge- Ressurection you just can't beat for getting "in the mood".

Reno_1ted & jwdiho,
Wow, thank you guys very much! You know me, all I could see in that photo was the things I want to improve, but I showed it to Lisa and she said I should post it, so I did. I'm think I'm going to post more B&W pictures, as I like the effect. :tucool:

I think a shot like that will look much better once I drop down to 7% BF or less. Right now I'm still looking a little soft in the face and the abs, and there's not much vascularity showing. I also didn't have a pump in that picture, so that would help a lot.

Thanks again!


Bigpapi,
Thanks, man. I think I may go for the 6% figure as long as SC thinks he can get me there with no muscle loss. I think I'll look pretty good, but I know I can't sustain that level for long.


gonzo719,
Welcome. I took/take my daily/weekly/monthly photos first thing in the morning. There's a lamp in there, and I use the camera flash. My other pictures are taken at all different times, most of the time with a flash.


lance02,
Thanks very much! I'm getting closer to the look I'm after, but my chest, delts, traps and back need some work. Then I'll be happy. :)


mason,
Thanks - I appreciate it!


Antimatter,
Yeah - good stuff for sure. :tucool:

Looking great John!

I'm new at all this and really hadn't decided how big I wanted to be and how I wanted to look ultimately (apart from a couple of movie star day dreams). Now I know, I wanna be built like you mate. If that's "a little soft", then give me a little soft anyday.....you look awesome! :tu:

Great work.....looking forward to tracking your progress JS.

Looking great John!

I'm new at all this and really hadn't decided how big I wanted to be and how I wanted to look ultimately (apart from a couple of movie star day dreams). Now I know, I wanna be built like you mate. If that's "a little soft", then give me a little soft anyday.....you look awesome! :tu:

Great work.....looking forward to tracking your progress JS.I'm sincerely flattered. :o Thank you... I'm still working towards my ideal body myself, but every day brings me a little closer. :)

I'm sure plenty of folks here would give their eye teeth too look as "terrible" as you.

Out of curiosity, what are your goals now? What do you want your body to look like when you are completely satisfied with it? Do you intend to do any type of competing?


i wasn't born with eye teeth, but i'd still trade :lol:

John -- First let me say that you are definately doing something right ... those delts are really starting to look good....(I'm noticing differences in both rear and side-delts) :tu:

Second, you have (involuntarily) engaged in kind of an interesting experiment. You've taken, what many refer to, as the two "king" exercises out of your routine for a couple of months (deads and squats) in order to allow your back to fully recover. I am curious whether you noticed any decrement in your progress from that, or whether you have continued to progress normally despite this change. I ask, because to me, it appears that you are still making great progress, but I figure I'd see what your impressions were.

:eek: It is simply astonishing the progress you make in the time you make it in. A constant reminder that your everyday person can be what they want, surprising what a little will power can do for you. Props to you :bow:

Cheers
~Ronn

i wasn't born with eye teeth, but i'd still trade :lol:Wow, that was an old post of Andi's you dredged up. You must have been way back in the thread!

I need to split this thread apart, but the vB developers removed the ability to do so in this version. :rolleyes:


John -- First let me say that you are definately doing something right ... those delts are really starting to look good....(I'm noticing differences in both rear and side-delts) :tu:Thanks, Joe! I've been working very, very hard on my delts and it's starting to pay off. By this time next year I think they'll be much bigger and rounder.

Second, you have (involuntarily) engaged in kind of an interesting experiment. You've taken, what many refer to, as the two "king" exercises out of your routine for a couple of months (deads and squats) in order to allow your back to fully recover. I am curious whether you noticed any decrement in your progress from that, or whether you have continued to progress normally despite this change. I ask, because to me, it appears that you are still making great progress, but I figure I'd see what your impressions were.Really only the last 20 days or so of my bulk were done without being able to do squats and deads, and I still made excellent progress. Would I have made better progress with those lifts? I guess we'll never know, but I suspect that I would have.

I have done deads a couple of times since I started cutting, but have not been able to squat yet. :(

I am a huge believer in the big compound moves, both for overall mass development and also for core stability purposes. I strongly feel that all strength training programs (regardless of goal - strength or hypertrophy) should be centered around the big compound moves such as squats, bench presses and deadlifts. When you examine how much of the body is involved in performing those exercises, it just makes sense to make them a part of your workouts. I think guys who work nothing but beach muscles not only look unbalanced, but they are also lacking a strong core - and that leads to injury.


:eek: It is simply astonishing the progress you make in the time you make it in. A constant reminder that your everyday person can be what they want, surprising what a little will power can do for you. Props to you :bow: Thanks very much - that's kind of you to say. However.... ;)

...I don't think my gains are uncommon among those who put in the same effort as I do. In fact, as I said not too long ago, I'd even call my gains "average" based on the amount of work I put into my diet, training and everything else. What I think is common, unfortunately, is that so many desire good results but they lack the discipline required to obtain the results they want. Then when the progress don't come, suddenly everyone else is "genetically blessed" or "on steroids".

Great progress pics, John!

Bulking intimidates me, because I gain fat so quickly, but as I reach the end of this initial cut, your progress has shown me that I don't need to become a whale in order to put on some pounds of muscle.

That second picture with you and Turtle looking in opposite directions reminds me of the South Park episode where Cartman does his own Christian rock album. Everyone looking in different directions....

.....I think I've been at work just a little too long today.

Then when the progress don't come, suddenly everyone else is "genetically blessed" or "on steroids".

Amen. A friend of mine who has trained for years, told me I really gained muscles fast, much faster than him. When he came by to train at my house, he told me he thought it was over the top for me to keep stats of my lifts, weight, size and food intake. I wisely kept silent.

I've said this before, and I'll repeat it: your story is so inspirational, because you are a normal person. Your dedication is what inspires people, including myself. :tu:

I am a huge believer in the big compound moves, both for overall mass development and also for core stability purposes. I strongly feel that all strength training programs (regardless of goal - strength or hypertrophy) should be centered around the big compound moves such as squats, bench presses and deadlifts. When you examine how much of the body is involved in performing those exercises, it just makes sense to make them a part of your workouts. I think guys who work nothing but beach muscles not only look unbalanced, but they are also lacking a strong core - and that leads to injury.

Thanks for the response -- and, I couldn't agree more. Injuries are really frustrating when they prevent you from doing what you want to do .... I too had to remove deads and squats for awhile, but am back to doing them again, but not quite as heavy. Good luck with your recovery, and I can't wait to see how crazy you look with 6% bf :tucool:

Great progress pics, John!

Bulking intimidates me, because I gain fat so quickly, but as I reach the end of this initial cut, your progress has shown me that I don't need to become a whale in order to put on some pounds of muscle.Thanks!

Yeah, anyone who was once overweight is probably going to have a few mental hurdles to overcome before s/he can successfully bulk. I know I did. The best thing to do is eat clean, work hard and keep in mind that the small amount of fat gain is only temporary, and well worth it.


I've said this before, and I'll repeat it: your story is so inspirational, because you are a normal person. Your dedication is what inspires people, including myself. :tu:Lisa might take issue with your characterization of me as "normal". :lol:


Good luck with your recovery, and I can't wait to see how crazy you look with 6% bf :tucool:Me either! :)

I'm about to post a new picture. I'm definitely noticing more cuts and vascularity - and I'm still way back between 10-11% body fat right now!

Tonight was delts, biceps and triceps. It was not my greatest workout. I felt kind of tired, but I pushed through and my lifts were stronger than I felt. It was one of those workouts where everything felt forced, but I got the job done. I was sweating like a damn pig, too.

I miss having delts and arms on separate nights. I feel like by the time I get to my arms I'm already really exhausted from my delts workout. I know my delts need the most work, so they always come first. I don't want to move back to a 5-day split while I'm cutting, so I'm just going to have to force myself to adapt.

I'm between 10% and 11% body fat now. I'm noticing more cuts in my arms and shoulders, better bicep peak and increased vascularity. Another 9 pounds of fatloss is going to make a huge difference in my mid-section.

One picture tonight...

All I can say is whew!!!!!! You're a BIG boy.:tucool: Great job John, excellent work.:claplow: :claplow: :claplow:

John who's that beast you just posted a picture of? :bow:

All I can say is whew!!!!!! You're a BIG boy.:tucool: Great job John, excellent work.:claplow: :claplow: :claplow:Thanks DD. It's nice to see that fat melting off while my arm and other muscle measurements stay the same. :tucool:


John who's that beast you just posted a picture of? :bow:Why I think it's this li'l fella....

Why I think it's this li'l fella....


Now THAT'S amazing!!!!!

John, let me ask you something. When you cut, do you know "right off the bat" whether or not you're losing muscle?

John, let me ask you something. When you cut, do you know "right off the bat" whether or not you're losing muscle?Well, sorta. Personally I retain a LOT of water when I eat a very high-carb diet (like when I'm bulking), so when I switch from bulking to cutting, I lose a bunch of water right off the bat. When that happens, my muscle measurements all go down 1/4 inch like clockwork. Is that muscle loss? Nah--while technically that water is considered "lean mass", it is not "real" muscle. Once I lose the initial water weight, I can tell if I'm losing muscle by monitoring two things: my lifts in the gym, and my measurements.

I know you don't like to measure, but I think it's a valuable tool for monitoring muscle loss during a cut.

Last year I lost some muscle while I was cutting, so far this year I have not. I attribute that to the eating protocol SwoleCat has given me, and the LISS cardio.

Well, sorta. Personally I retain a LOT of water when I eat a very high-carb diet (like when I'm bulking), so when I switch from bulking to cutting, I lose a bunch of water right off the bat. When that happens, my muscle measurements all go down 1/4 inch like clockwork. Is that muscle loss? Nah--while technically that water is considered "lean mass", it is not "real" muscle. Once I lose the initial water weight, I can tell if I'm losing muscle by monitoring two things: my lifts in the gym, and my measurements.

I know you don't like to measure, but I think it's a valuable tool for monitoring muscle loss during a cut.

Last year I lost some muscle while I was cutting, so far this year I have not. I attribute that to the eating protocol SwoleCat has given me, and the LISS cardio.


Thanx for the info. I may invest in a myotape.:eek:

John, your transformations are priceless. The photos documenting it are amazing.

When you hit 200 lbs, can you post 5 versions of yourself if you have them. 1st cut, 1st bulk, 2nd cut, 2nd bulk, 3rd cut. it would be really cool.

John, your transformations are priceless. The photos documenting it are amazing.

When you hit 200 lbs, can you post 5 versions of yourself if you have them. 1st cut, 1st bulk, 2nd cut, 2nd bulk, 3rd cut. it would be really cool.

That would be cool. 1000 pounds of John! And they would all be different.

That would be cool. 1000 pounds of John! And they would all be different.

Hmmmmm, 1000 lbs. of Carguy? 2 bulk shots.:D
Sorry John, I couldn't resist.:lol:

Hmmmmm, 1000 lbs. of Carguy? 2 bulk shots.:D
Sorry John, I couldn't resist.:lol:

c0rk it, Lardass. At least my avatar is a current shot.

c0rk it, Lardass. At least my avatar is a current shot.

Mine is motivational at this point.:neener: End of hijack.

John, your transformations are priceless. The photos documenting it are amazing.

When you hit 200 lbs, can you post 5 versions of yourself if you have them. 1st cut, 1st bulk, 2nd cut, 2nd bulk, 3rd cut. it would be really cool.

Plus an additional shot of Jan 06 2003. That set of images would show the world what it means to be a MAN.

John, your transformations are priceless. The photos documenting it are amazing.

When you hit 200 lbs, can you post 5 versions of yourself if you have them. 1st cut, 1st bulk, 2nd cut, 2nd bulk, 3rd cut. it would be really cool.Thanks, GH!

I'll be happy to put a series of photos up like that. I think I'll wait until I'm at my target body fat level, though, so I may be under 200 pounds if I get down to 6% or so!


Plus an additional shot of Jan 06 2003.Sure thing. :tucool:

That set of images would show the world what it means to be a MAN.:confused:

I think someone's had a little too much coffee... ;)

:confused:

I think someone's had a little too much coffee... ;)

Hahaha... Nah, it's legs day today for me. I was just getting into the right mindframe for the mother of the workouts.

But still thinks that such a set of images would give evidence that one can accomplish anything if he wants it bad enough.

Amazing difference between those two pics John.I just have to laugh though at the faces people have in their before pics:lol: .Unshaven,looking hungover and the new pic you look like your the happiest guy around.And to think that was once your "after" pic:tucool::tucool:

This morning I got up very early to train my shoulders while my gf was sleeping in the other room. I was still waking up, so I figured that was the reason why my warm-up sets were a bit heavy. When I started doing the acclimatisation set I wondered why I was having trouble getting them up more than six times (my target range for my heavy sets is 4 reps). I figured to leave the acclimatisation at that and get to the final set. It was very hard to even lift the weights, and pushing them up to my shoulders even harder. I tried to push them up, but the power seemed to have vanished from my shoulders.

I dropped the weights to the ground and was very disappointed. I figured something was very wrong. I even thought 'What would John Stone do?!' :lol: but figured even he would not continue on something if it felt THIS hard.
My gf came walking in, she had woken up from all the clanging metals. I told her it was the first time I had ever stopped during a workout simply because it was too damn hard. :cry:

We ate breakfast, and were about to start a movie when I noticed the weight I'd been trying to lift. Turns out I was trying to lift the same weight for my dumbell shoulder press, that I usually use for my dumbell bench press. :doh: Turns out my acclimatisation set was about as heavy as my heavy sets should be.

We watched a movie, and afterwards I did train, and was a tad stronger than last week. :lol: :tu:

So, what WOULD John Stone do? He'd probably check his weights before doubting his own strength! :tu:

LOL!!!

I bet you felt stressed and a bit upset during breakfast, but when you realized what you had done, you were on top of the world!

:tucool:

~SC~

John nice job. You look great. Thanks for keeping me motivated.

Hey John just a quick question for you. I was wondering why you stopped the Max-OT plan? I was reading the pdf file, read the first 15 pages and it seems like it is a good plan...so just wondering why you stopped using it.

Thanks,
~Kulminati

Hey John, Everyone posts about how you have motivated them or how you keep them motivated. Would you care to comment on how seeing all the remarks that come in every night after you post your workout info motivate you, if in fact they do.

I was particularly curious if you feel a need or a responsibility to all of the patrons of your site to continue on as hard as you do or if you do it all out of internal desire. In other words are there times when you feel like cheating, or blowing off the diet and you end up saying to yourself "I can't do that, my fellow JSFers expect more of me than that."

Just curious...in any case your transformation has been truely amazing. You constantly motivate me. Thanks for all that!!!

Hey John,

That's some pretty amazing work. I remember finding your site in July and didn't think you could keep making such visible changes. Its pretty inspiring man.

Quick question. You frequently say you go up in weights in a lot of your workouts. I'm wondering what your usual weight increment is? See, at my gym they only increment by 5 pounds at the least (in most cases) so I find myself going up in weight about every few weeks or so.

Steve

I was wondering why you stopped the Max-OT plan? I was reading the pdf file, read the first 15 pages and it seems like it is a good plan...so just wondering why you stopped using it.MAX-OT is a good plan, but when it comes to weight training it's important to try new training methods. That's the only way to discover what works best for you.

While I added mass using MAX-OT, the low reps and very heavy weights are more of a strength training program than a mass gaining program. This year hypertrophy was my #1 goal, and not necessarily huge strength gains.


Hey John, Everyone posts about how you have motivated them or how you keep them motivated. Would you care to comment on how seeing all the remarks that come in every night after you post your workout info motivate you, if in fact they do.I'm no different than anyone else, so yes - I find encouragement and positive comments VERY motivating. It's always nice to be complemented by your peers, and many people have helped me with constructive criticism and helpful training ideas.

I was particularly curious if you feel a need or a responsibility to all of the patrons of your site to continue on as hard as you do or if you do it all out of internal desire. In other words are there times when you feel like cheating, or blowing off the diet and you end up saying to yourself "I can't do that, my fellow JSFers expect more of me than that."That's a good question. I admit that knowing I "must" post my pictures each month (and that thousands of people will see those pictures) is always in the back of my mind, but that definitely is not the driving force behind what I do. If I took this site down tomorrow I wouldn't change a thing as far as my workouts and diet are concerned. I love what I do; while it's not always easy and it requires a great deal of discipline and dedication, I've never been happier in my life.

Having said that, I realize that a lot of people have been inspired by my progress, and I do feel a sort of responsibility to those people. But I wouldn't characterize that feeling as "pressure" to continue. What I mean by that is I never think to myself, "Oh, I want to quit doing this but I can't!" If I wanted to stop, I could easily do so and leave the site running. What I've already done is "in the books" and will never change.


You frequently say you go up in weights in a lot of your workouts. I'm wondering what your usual weight increment is?On most lifts I go up 5 pounds once I'm able to do 4 sets of 12 with perfect form. For lateral raises I use my plate mates to go up in 2.5 pound increments. For big lifts like deads and leg presses, I usually bump up the load 10 pounds at a time, sometimes even 20 pounds.


Nice batch of questions! Thanks for the comments, everyone. :)

MAX-OT is a good plan, but when it comes to weight training it's important to try new training methods. That's the only way to discover what works best for you.

While I added mass using MAX-OT, the low reps and very heavy weights are more of a strength training program than a mass gaining program. This year hypertrophy was my #1 goal, and not necessarily huge strength gains.



So would you recommend a beginner such as me who's looking to lose weight and get ripped like you are in this picture to use this program? If not then what would you recommend? I REALLY want that body that you have in that pic :o !! (Im 5'9...165 lbs)

Thanks
~Kulminati

So would you recommend a beginner such as me who's looking to lose weight and get ripped like you are in this picture to use this program? If not then what would you recommend? I REALLY want that body that you have in that pic :o !! (Im 5'9...165 lbs)

Thanks
~Kulminati
Kulminati, any weight lifting routines will not lead to you getting ripped. It is the food you eat that is way more important. You should focus on that part and choose a weight lifting routine that fits your needs. But you may know this. I just don't want you thinking that what John tells you to do will lead you to being ripped. You need a really clean diet.

kulminati, GH is right - there's a lot more to it than picking a weight training program.

MAX-OT is a good program, but it's generaly not recommended for people who are new to weight training. Because you use very heavy weights and work each set to failure, the chance for injury is increased if you don't know what you are doing. I'd read the stickies in the beginner's section if I were you. Do some research and figure out what sounds intriguing to you.

Of course diet is critical. SwoleCat's SUP2 and SGX plans are excellent if you are looking for customized bulking/cutting programs. I'd just finished the SGX cutting program the day the picture of me that you posted above was taken.

I miss having delts and arms on separate nights. I feel like by the time I get to my arms I'm already really exhausted from my delts workout. I know my delts need the most work, so they always come first. I don't want to move back to a 5-day split while I'm cutting, so I'm just going to have to force myself to adapt.

First of all, you look great! Seriously, your definition is really showing through and you look fuggin huge!

Secondly, then why do delts/bis/tris all on one day? About 6 months ago I tried that for a new split after I got the idea from seeing your split and I absolutely HATED it. You lift 4 days/week, and if I recall, you do just chest/abs on one of the days. Why not move biceps to after chest and either end with abs or move abs to an off day. If you don't like that, then why not move tris to after back and traps to after chest (my current split, I happen to LOVE). There are several more options here, but I think you get the idea.

K thanks a lot GH and John. I will do some research about what type of diet suits me better. I'll post it pretty soon along with my planned workout plan, so hopefully u guys can critique it.

Hey John,

I have searched and searched... but can't seem to find the answer. What sustained hear rate are you trying to keep while you are on your daily fastes LISS? Sorry ... I just could not find the answer.
Thanks. Eric :tucool:

First of all, you look great! Seriously, your definition is really showing through and you look fuggin huge!

Secondly, then why do delts/bis/tris all on one day? About 6 months ago I tried that for a new split after I got the idea from seeing your split and I absolutely HATED it. You lift 4 days/week, and if I recall, you do just chest/abs on one of the days. Why not move biceps to after chest and either end with abs or move abs to an off day. If you don't like that, then why not move tris to after back and traps to after chest (my current split, I happen to LOVE). There are several more options here, but I think you get the idea.I thought about doing something like that, but I really love supersetting my biceps and triceps and don't want to split them apart. I might at some point, but for now I'm going to stick with my current split.

Thanks for the props! :)

What sustained hear rate are you trying to keep while you are on your daily fastes LISS? About 137 BPM (my max is 192).