Very impressive! Just goes to show you what hard work and dedication will do for you. Definitely motivates me to work harder in and out of the gym since I definitely wasn't "dealt a genetic hand". AWESOME job, John!Thank you very much. :)


Keep up the good work, John!Thanks, you can count on it! :)

John I think you are over reacting a bit with the lack of sleep last night..Nah, but since I didn't give all the facts, details and background behind my rant, I suppose I can see why you might think that.

Today's update was nothing more than a grumpy blog snit that I typed at the tail-end of a long, difficult night with very little sleep. I'm surprised you felt compelled to come in here and attempt to chastise me for a little harmless venting. :confused:

Great Job with your arm improvements...it seems the new lower rep routine is kicking in with full action....I just wanted to ask you whether you place importance in the number of calories you consume during your bulk, cut and maintenance?

Great Job with your arm improvements...it seems the new lower rep routine is kicking in with full action....The new routine combined with the decreased volume definitely seems to have done the trick!

I just wanted to ask you whether you place importance in the number of calories you consume during your bulk, cut and maintenance?Nope. with SwoleCat's programs, which is what I've been using for well over a year now (SGX for cutting and SUP2 for bulking), he doesn't have you count calories or anything like that. His programs are structured around a set number of grams of protein, fat and carbs consumed in very particular quantities at set intervals. I followed a modified version of SGX this summer while I was maintaining and didn't count calories then, either.

Thank you very much. :)

Thanks, you can count on it! :)

Nah, but since I didn't give all the facts, details and background behind my rant, I suppose I can see why you might think that.

Today's update was nothing more than a grumpy blog snit that I typed at the tail-end of a long, difficult night with very little sleep. I'm surprised you felt compelled to come in here and attempt to chastise me for a little harmless venting. :confused:

I guess I could have done it over PM.. I was just trying to point something out. I sorta had a feeling that their might be more background though.

I put this together this morning after I took my monthly photos.

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As I said in today's update (http://johnstonefitness.com/news/nov_2006_news_archive.php#11012006) on the main web site (http://johnstonefitness.com), none of these pictures represent how I want my body to look, they are just captured points of interest on my long and exciting journey thus far. I feel that after a couple more months of bulking and another cut I'll be closer than ever to my desired physique.

You are looking great John - awsome work as always and thanks for your inspiration. Why did you stop doing the the side pictures on the frontpage?

Lats now starting to look impressive. I feel last bulk your got your delts catching up, this bulk, i think your lats are finally popping. By the end of this bulk, i do expect both to be in sync with the chest and arms (which i have always thought are your biggest muscle group balance wise).

You gotta be thrilled with these lastest pics. Real progress shown.

Good work, again. :)

Why did you stop doing the the side pictures on the frontpage?I always do that when I'm bulking (they are still available on the pictures (http://johnstonefitness.com/php/pictures.php) page). I prefer to show my pre-bulk picture next to my current picture when bulking. There's no room for the side shots when I do that, and I prefer not to make yet another table below it.

Thanks for the comments! :)


Lats now starting to look impressive. I feel last bulk your got your delts catching up, this bulk, i think your lats are finally popping. By the end of this bulk, i do expect both to be in sync with the chest and arms (which i have always thought are your biggest muscle group balance wise).

You gotta be thrilled with these lastest pics. Real progress shown.

Good work, again. :)Thanks, Reno! I'm happy with my progress so far (but never satisfied!)

My weakest areas are definitely showing signs of improvement. Some body parts (arms, legs) grow very quickly, but others (lats, delts, traps) require a lot of extra attention and care to grow.

It doesn't do any good to complain about genetics--we simply need to adapt our diet and training to accommodate each of our inherent strengths and weaknesses.

In This Pic I Am 6'1 245 With 22" Arms And A 54" Chest And 35" Waist,let Me Know What You Think.thanks.
i think make a separate thread.

It doesn't do any good to complain about genetics--we simply need to adapt our diet and training to accommodate each of our inherent strengths and weaknesses.

I agree. I don't believe in blaming genetics for lagging body parts the same way I don't believe in giving praise to genetics for excelling body parts. Sure genetics play a role, but so does hard work and dedication.

John, you're looking large and in charge :tucool:

:tucool: Awesome work thus far....I'm amazed at what hard work and discipline can accomplish.

John, you're looking large and in charge :tucool:Likewise, dluc!


:tucool: Awesome work thus far....I'm amazed at what hard work and discipline can accomplish.Thanks Devery--and you know firsthand what can be accomplished! :nod:

Burly man!

Like the new "doo" as well...you have a menacing soft look to you...and I dont mean soft like "fat".

Kudos, John. Bulking suits you. You seem to have the ability to eat like there's no tomorrow and have it turn into muscle. Probably has something to do with your insane workout ethic. As ever, true inspiration.:tucool:

Hey John the Bat, looks like the lats are really coming along!!!

:tucool:

Burly man!

Like the new "doo" as well...you have a menacing soft look to you...and I dont mean soft like "fat".I honestly don't know what "menacing soft look" means, so I'll just smile and say "thanks!" :)


Kudos, John. Bulking suits you. You seem to have the ability to eat like there's no tomorrow and have it turn into muscle. Probably has something to do with your insane workout ethic. As ever, true inspiration.:tucool:I live for bulking, so it's a true labor of love: I love eating lots of food (and the foods I eat), I love the constant energy, I love the frequent workouts and I love watching my lifts go up. Of course the size gains are nice, too. :) Weight training has become a huge part of my life, and my only regret is that I did not start sooner. I'm just thankful that I'm healthy and able to do the things that I enjoy.

By the way, I've been following your progress and it has been absolutely phenomenal. You are a true hero of JSF. Keep up the awesome work, Mike! :tucool:


Hey John the Bat, looks like the lats are really coming along!!!

:tucool:Thanks, Chris! You've been a gigantic inspiration to me, and a constant source of excellent information. You're a good friend and an irreplaceable asset to this forum. Again, thanks. :)

John -- I normally don't comment unless something really seems to stand out with regard to your progress. This time, your lats really stood out as showing some major progress. I don't know if that was a major focus of this year's bulk, but in any case, your lats are looking really good!

You are looking great John - awsome work as always and thanks for your inspiration. Why did you stop doing the the side pictures on the frontpage?

I was kinda wondering the same thing....

I put this together this morning after I took my monthly photos.

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Looks like the Stone brothers are back :lol:
I still think this has promise as a great sitcom. Amazing job as always.

John, many people's self image is drasitcally affected by how they look on the outside. And then that self image affects everything they do. I went through one change (a large amount of fat loss) and it certainly affected me alot but you've now changed many times in the last few years. Any unusual mental affects? like when you wake up do you forget that you are bulking. or when you dream, what do you actually look like? just curious, I know this is pretty random.

Wow... that's amazing John, and only a few years after the first picture. I know you hear it a lot but your dedication is awe inspiring. I always know that when I spend time on this site, that it will translate into better fitness for myself because being around people who live and train like this begets the same behavior.

John -- I normally don't comment unless something really seems to stand out with regard to your progress. This time, your lats really stood out as showing some major progress. I don't know if that was a major focus of this year's bulk, but in any case, your lats are looking really good!I know in the past I've said that "this muscle group" or "that body part" is going to be my focus for a bulk, but in reality this time around I'm working every muscle group just as hard as I can--lats & back included, of course. Right now I want to get bigger all over, so once I'm happy with my overall size, then I'll start to focus on bringing up any parts that are still lagging behind. I have no plans to ever step on a stage and be judged, so I don't need to be "perfect"... I'm just going to keep having fun and keep lifting hard! :)

Thanks for the supportive comments about my lats. I'm very happy that they are finally showing some real growth. They've been a tough nut to crack, that's for sure.



Looks like the Stone brothers are back :lol:
I still think this has promise as a great sitcom. Amazing job as always.:lol: Thanks, GH!

John, many people's self image is drasitcally affected by how they look on the outside. And then that self image affects everything they do. I went through one change (a large amount of fat loss) and it certainly affected me alot but you've now changed many times in the last few years. Any unusual mental affects? like when you wake up do you forget that you are bulking. or when you dream, what do you actually look like? just curious, I know this is pretty random.My dreams are so weird and messed up I would never post them here (maybe down in the Wasteland (http://forums.johnstonefitness.com/forumdisplay.php?f=20) sometime :D). Must be the ZMA.

Seriously, I love bulking but it's a double-edged sword for me. I enjoy the food, the workout and getting bigger, but I really don't like how I look right now: I feel fat, my six-pack is all but gone and my face looks puffy. With two months to go, it's going to be a real mental challenge for me. I'm truly most comfortable with my body when I'm very lean and maintaining. I want to be BIG--but lean!

I'm just rambling here. I guess what I'm getting at is that I have the same emotional and mental hurdles to overcome as everyone else. In fact, posting my pictures on the main site for the whole world to see adds another whole aspect that is, frankly, a bit daunting if I think about it too much (so I try not to!)



Wow... that's amazing John, and only a few years after the first picture. I know you hear it a lot but your dedication is awe inspiring. I always know that when I spend time on this site, that it will translate into better fitness for myself because being around people who live and train like this begets the same behavior.Thanks! :)

You know, early in my transformation I probably deserved some credit for my dedication because it was very hard learning a new way of life. At this point, though, I'd honestly feel silly accepting credit for "dedication". I love lifting and living a healthy lifestyle so much that I wouldn't change anything I'm doing for the world. I look forward to my workouts, and I've struck a very comfortable and healthy balance when it comes to my diet. I never feel deprived, or as if I'm missing out.

I may be consistent, but the word "dedication" often implies self-sacrificing devotion (http://www.m-w.com/dictionary/dedication). I'm not sacrificing a thing! :)

Thank you very much for the kind words. I sure am rambling tonight! :o

You know, early in my transformation I probably deserved some credit for my dedication because it was very hard learning a new way of life. At this point, though, I'd honestly feel silly accepting credit for "dedication". I love lifting and living a healthy lifestyle so much that I wouldn't change anything I'm doing for the world. I look forward to my workouts, and I've struck a very comfortable and healthy balance when it comes to my diet. I never feel deprived, or as if I'm missing out.

I may be consistent, but the word "dedication" often implies self-sacrificing devotion (http://www.m-w.com/dictionary/dedication). I'm not sacrificing a thing! :)

Thank you very much for the kind words. I sure am rambling tonight! :o

That in itself is pretty inspiring: the fact that someone can take something like your work ethic and bring it from being sheer "sacrifiice" and "dedication" all the way over into a lifestyle.

By all means, ramble on; I can't count the number of times I've been looking for some inspiration and I've come to find it in your "rambling". Just one of the side effects of your lifestyle, I guess...

By all means, ramble on; I can't count the number of times I've been looking for some inspiration and I've come to find it in your "rambling". Just one of the side effects of your lifestyle, I guess...Thank you very much! :) That's always very nice to hear.

It's been awhile since I've posted to my thread, so I'm going to throw a couple of new pictures up in a minute....

I feel kind of "pukey" right now, but not because I'm sick. It's because tonight's arm workout was extremely difficult. Towards the end of my workout I could barely lift my arms, my wrists and elbows were killing me and I thought I was going to lose meal #4. I had to force myself to do my last two sets, and boy did they hurt!

I have two pictures tonight.

The first one is a 1-month comparison of my arms & shoulders.

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In the first picture I think my arms were just a little over 18.75 inches, and in the tonight's picture my arms are just shy of 19.5 inches. I'm happy with my arms progress, but the main difference I see is in my shoulders! It looks like I've made some excellent progress in that area (and they are not even pumped in either of these shots). I'm pretty happy with the progress.


In this picture I'm about to start some tricep pressdowns. I was about halfway through my workout at this point.

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Love the way the shirt's hanging...makes you look like a tub ;) :lol:

Love the way the shirt's hanging...makes you look like a tub ;) :lol:I feel like a tub! That is my belly... and I'm sucking in as hard as I can. :lol:

Seriously, Lisa said the same thing before I posted it. Now she's making fun of me.

:lol:

It's only funny because it's so far from true.

Unless you've actually caved and have been eating nothing but BBQ pork for the past 6 months. I wonder... :confused:

Just stopping in to comment on the HUGE change in your legs in the last update, there is where your bulking is going. Nice work :tucool:.

Just stopping in to comment on the HUGE change in your legs in the last update, there is where your bulking is going. Nice work :tucool:.
Thanks, man. My quads grow pretty fast no matter what, but I've been hitting them pretty intensely this bulk and they are absolutely exploding. :)

I have a new shot of my calves that I'm about to post...

Tonight's leg workout was awesome!

You may recall that last week I had a good leg workout, but my lying leg curls were pretty lackluster. This week I made up for it, hitting 12/12/10/10 reps (that last one killed!) with my all-time best weight.

I like for my calves to be about the same size as my arms. Well, my arms are a hair shy of 18 inches right now (cold) and my calves are lagging a bit at just a little over 17.5 inches (cold). I'm hitting them hard, so hopefully they will show some nice improvement over the next couple of months.

Here's a picture from tonight (taken cold--I work my calves on delts/traps night)....

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moo...moo...those aren't calves, those are some BIG cows!

Here's a picture from tonight (taken cold--I work my calves on delts/traps night)....

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Hey John, do you work out in hiking boots?

nice calves :tu:

Hey John, do you work out in hiking boots? Actually those are steel-toed work boots I'm wearing, not hiking boots. I do like working out in them a lot. They are very heavy and rugged, and they protect my feet from dropped plates.

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Actually those are steel-toed work boots I'm wearing, not hiking boots. I do like working out in them a lot. They are very heavy and rugged, and they protect my feet from dropped plates.

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Ah, I call those steel-toed hiking boots. We all wore them camping when I was younger. Still have mine. Although I can imagine timberland maybe makes "hiking boots" that somehow differes from "work boots", like more support or something, but I thought it was all the same shoe.

actually they dont' look like they say timberland. At my gym, I would not be allowed to wear those, sneakers only. :lol:

Although I can imagine timberland maybe makes "hiking boots" that somehow differes from "work boots", like more support or something, but I thought it was all the same shoe.They well may be the same. But "work boots" sounds more hardcore, don't you think? :lol:


At my gym, I would not be allowed to wear those, sneakers only. :lol:I like making the rules in my gym. I can grunt as loud as I want, and even (OMFG) deadlift! :eek:

They well may be the same. But "work boots" sounds more hardcore, don't you think? :lol:

Yes. we didn't even really hike all that much in them. it was just what we called them. they are awesome for slopping around in the mud, though. I would not have thought of wearing steel-toed boots to lift. But now that I think about it, they seem ideally suited.


I like making the rules in my gym. I can grunt as loud as I want, and even (OMFG) deadlift! :eek:
You should make a grunting only policy, no speaking. Post a sign. :nod: Be sure to enforce it if Lisa tries to interrupt you with a question. Just stare at her, grunt loudly and point to the sign.

Yes. we didn't even really hike all that much in them. it was just what we called them. they are awesome for slopping around in the mud, though. I would not have thought of wearing steel-toed boots to lift. But now that I think about it, they seem ideally suited.

Especially for squattin' (I use combat boots sometimes on legs day) :nod: Nice Timbos Stone.

I'm posting a picture tonight that I know is not that good. Even though sometimes it's a fairly significant mental hurdle for me to add fat as I bulk, I know it's a necessary evil.

When I take my monthly photos, it's done first thing in the morning and that helps me look a little leaner. Well, here's a picture that pretty much lets it all hang out (literally). This picture was taken tonight after 4 huge meals, and about 1.5 gallons of water. My abs are clearly blurred, and my trouble area below my belly button is, well, trouble!

I'm a little over 230 pounds in this picture, and I'd say I'm around 12% body fat (other estimates are welcomed, of course).

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With another 1.5 months to go in my bulk, I'm probably going to hit 14% or even 15% body fat. Still, I can already tell that once I cut back down I'm going to have the best body of my life. I've got to keep my eye on the prize! :tucool:

Time for me to prepare another meal... :lol:

HOLY SHIT! John Your lats look like they've exploded during this bulk! You can clearly see those 2 beasts sticking out of your back. Great job, buddy! :tucool: :claplow:

You should make a grunting only policy, no speaking. Post a sign. :nod: Be sure to enforce it if Lisa tries to interrupt you with a question. Just stare at her, grunt loudly and point to the sign.

:lol: :lol: :lol:

I'm posting a picture tonight that I know is not that good. Even though sometimes it's a fairly significant mental hurdle for me to add fat as I bulk, I know it's a necessary evil.

When I take my monthly photos, it's done first thing in the morning and that helps me look a little leaner. Well, here's a picture that pretty much lets it all hang out (literally). This picture was taken tonight after 4 huge meals, and about 1.5 gallons of water. My abs are clearly blurred, and my trouble area below my belly button is, well, trouble!

I'm a little over 230 pounds in this picture, and I'd say I'm around 12% body fat (other estimates are welcomed, of course).

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With another 1.5 months to go in my bulk, I'm probably going to hit 14% or even 15% body fat. Still, I can already tell that once I cut back down I'm going to have the best body of my life. I've got to keep my eye on the prize! :tucool:

Time for me to prepare another meal... :lol:

230 lbs! Wow Stone, nice work. You are right, your post cut results are gonna be phenomenal! Check out those batwings!

And by the way, that picture is not fat, its jacked...this is fat:

You're a beast John!

I'm really enjoying following your bulking progress. I look forward to your cutting phase.

On Jan 6, 2007 it will be 4 years since you started your transformation (seems such a lightweight word in your case). What a massive effort mate, hats off to you.

Michelangelo took 4 years to sculpt David, that other masterpiece :tu:

I'm posting a picture tonight that I know is not that good. Even though sometimes it's a fairly significant mental hurdle for me to add fat as I bulk, I know it's a necessary evil.

When I take my monthly photos, it's done first thing in the morning and that helps me look a little leaner. Well, here's a picture that pretty much lets it all hang out (literally). This picture was taken tonight after 4 huge meals, and about 1.5 gallons of water. My abs are clearly blurred, and my trouble area below my belly button is, well, trouble!

I'm a little over 230 pounds in this picture, and I'd say I'm around 12% body fat (other estimates are welcomed, of course).

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With another 1.5 months to go in my bulk, I'm probably going to hit 14% or even 15% body fat. Still, I can already tell that once I cut back down I'm going to have the best body of my life. I've got to keep my eye on the prize! :tucool:

Time for me to prepare another meal... :lol:

Damn John - you got big man. It looks like your bulk so far has been VERY successful. Nutrition (as usual) is dialed in and the training is showing that you're using everything you're putting in you optimally.

Inspirational stuff. Great pic.

Wow, you are one big freakin' dude now! :lol:

I haven't checked this thread in a long time and look what I've missed!!

I think I need to develop a training program/diet for myself after seeing this!! :tu:

~SC~

Wow that's crazy John (in a good way) :tu:

-Sent

Lookin’ big John! Very impressive.

I can sympathize with your feeling toward fat gain. I’m 6 weeks into my very first bulk after being on a 20 year cut and it is tough psychologically. I hate loosing my hard earned abs and I hate watching my waist size climb. Yet I understand that it is going to be a huge benefit this summer when I have substantially more muscle mass on my frame.

So, do you think you’ll hit 240 before the end of this bulk?

HOLY SHIT! John Your lats look like they've exploded during this bulk! You can clearly see those 2 beasts sticking out of your back. Great job, buddy! :tucool: :claplow:Thanks. :) I neglected my back for a long time, and didn't really work it correctly. I got my act together a little over a year ago, and now things are coming along nicely!


230 lbs! Wow Stone, nice work. You are right, your post cut results are gonna be phenomenal! Check out those batwings!

And by the way, that picture is not fat, its jacked...this is fat:
Thanks, Ryan. :)

You gave me an idea for another comparison photo. I'm 16 pounds heavier now than when I started!

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On Jan 6, 2007 it will be 4 years since you started your transformation (seems such a lightweight word in your case). What a massive effort mate, hats off to you.
It's hard for me to believe that it's almost been four years! It honestly doesn't seem that way to me. I guess time flies when you are having fun!

Thanks for the kind words. :)


Damn John - you got big man. It looks like your bulk so far has been VERY successful. Nutrition (as usual) is dialed in and the training is showing that you're using everything you're putting in you optimally.

Inspirational stuff. Great pic.Thanks, Ethan! I've been putting everything I have into this bulk, and it all seems to be clicking into place this year: no injuries, no illnesses, my SUP2 nutrition protocol seems to be right on the money, I have lots of energy and my weight training program is producing some very nice gains in both strength and size. No complaints! :tucool:


Wow, you are one big freakin' dude now! :lol:

I haven't checked this thread in a long time and look what I've missed!!

I think I need to develop a training program/diet for myself after seeing this!! :tu:
Thanks, Chris! I have a lot of confidence in your nutritional protocols, and once again they are getting the job done for me. :tucool:


Wow that's crazy John (in a good way) :tu:Thank you! :)


I can sympathize with your feeling toward fat gain. I’m 6 weeks into my very first bulk after being on a 20 year cut and it is tough psychologically. I hate loosing my hard earned abs and I hate watching my waist size climb. Yet I understand that it is going to be a huge benefit this summer when I have substantially more muscle mass on my frame.One thing that has made it easier for me to put on fat while bulking is that I've done it a few times now. Getting back into "beach shape" is just a matter of dieting for a few months. I think the hardest part about putting on fat is posting my monthly pictures, and pictures like the one I posted last night--although you guys are making me feel a lot better about it. :D


So, do you think you’ll hit 240 before the end of this bulk?
It's going to be close. I don't think I'll hit 240 "officially" (meaning first thing in the morning in a fasted state), but at night after a full day's meals and water? I just might. :eek:

That picture is cool! :tu: What a comparison!:eek:

231! :eek: You must be eating like a horse!

Nice lats John:tucool: You're coming along very nicely. After your next cut you're going to look incredible.

damn WTF im jealous

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That is just sick, man. :lol:

You are now officially "out of control" . :claplow:

Ever since I first saw this sight you have been an incredible motivation for me John. I am now cutting and I do my best at every cardio and strength workout. I've tried lots of diets and failed at lots of fat loss and bulking programs (mostly self designed :lol:), but for the first time in my life, I actually believe I will do it.
I am writting this right after finishing my 45 min cardio workout. The reasons not to do it were just overwhelming (exhaustion, low motivation etc), I actually almost went to sleep without doing the cardio, but I woke up and did it after all :)(I did it about 30% harder than my usual, personal record in average speed and burned calories).
Keep it up, cause your progress motivates other people's progress as well!

Can I start calling you "Little Ronnie"???
:D

231! :eek: You must be eating like a horse!More, I think. :)


Nice lats John:tucool: You're coming along very nicely. After your next cut you're going to look incredible.Thanks, man! I'm pretty excited about my upcoming cut. :tucool:


damn WTF im jealous
Try replacing "jealous" with "inspired" and see what happens! :)


That is just sick, man. :lol:

You are now officially "out of control" . :claplow:
Thanks, Brian. :)

You are looking ripped in your new avatar! Nice work!


I am writting this right after finishing my 45 min cardio workout. The reasons not to do it were just overwhelming (exhaustion, low motivation etc), I actually almost went to sleep without doing the cardio, but I woke up and did it after all :)(I did it about 30% harder than my usual, personal record in average speed and burned calories).That's what it's all about--great job, Bobby!

Mental toughness and self-discipline are traits that should be cultivated with diligence. These traits are important elements of success in all areas of life.


Can I start calling you "Little Ronnie"???
:DPlease don't disrespect Ronnie like that. :)

John Stone,
That was an excellent photo you just posted on the main page. Your best yet (in my opinion).

John Stone,
That was an excellent photo you just posted on the main page. Your best yet (in my opinion).
Thank you. I originally posted it in this journal a couple of days ago, but I almost didn't because I was self-conscious about the fat I've added while bulking up. Lisa convinced me to post it, and--as usual--the JSF community has focused on the positive aspects of the photo and made me feel much better about the fat I've added.

Very encouraging, and much appreciated. :)

Hi John,

you did a really great transformation.
230lbs is really awesome. How tall are you?

Your legs and specially your calves are really awesome. Would be great if you could tell me, which exercises you do for the calves. My only muscles that won`t grow so good are the calves.

regards
Joe

If I may offer some constructive criticism:

When I see a very good physique with further potential to become even better, I tend to get greedy and devise ideas and strategies to interject into the mix.

~shoulders - you have a wide shoulder girdle and clavicles John, but your arms seem to create a narrowness in your width. More beef on the medials and posteriors will balance everything out nicely.

~inner quads - not to nit pick, you've got great legs. The inner quads constitute 60% of total quad mass. More improvements in the lower (and outer) area will add into the overall "X" frame qualities of your physique, by creating the illusion of having a narrower waist. This will be especially prominent once you are dieted down.

~upper traps - yes, you deadlift like a beast and they nail the traps hard. Trap height is another matter. Don't be afraid to throw in some close grip BB shrugs, and behind the back BB shrugs with a reverse grip, which will nail the lats, romboids, and mid traps with noticeable effects within weeks. The behin-the-backers will also add overall thickness.

If you are embarking on a cut soon, you can still make progress with specific muscle groups. I like alternating 3 weeks of cutting with 1 week of gaining (adjusting carbs and calories accordingly) During the Gaining week, I would work lagging bodyparts 2x and alternate them in a cyclic nature for every Gaining phase of your cut.

Just my .02 cent opinion.

Keep doing great...:tucool:

you did a really great transformation.
230lbs is really awesome. How tall are you?Thanks! :)

I'm 5' 11.5" tall (181.61 cm).

Your legs and specially your calves are really awesome. Would be great if you could tell me, which exercises you do for the calves.Sure. First, I've found that my calves respond best to fairly high volume. I typically do 4 sets of 16-20 reps, and increase the weight when I can do more than that.

My favorite calf exercises are one-leg DB calf raises, vertical calf presses (using the vertical leg press machine) and seated calf raises.


If I may offer some constructive criticism:Absolutely! :tucool:

~shoulders - you have a wide shoulder girdle and clavicles John, but your arms seem to create a narrowness in your width. More beef on the medials and posteriors will balance everything out nicely.I agree with this. I have been working hard on my side and rear delts. I feel that my rear delts are one of my weakest area (in terms of muscular symmetry). I've made some amazing strength gains in those areas over the past few months: For example, I'm now doing 20 pounds per dumbbell more than I was doing at the end of last year's bulk for bent over laterals, and 12.5 pounds more per dumbbell on my standing laterals. I'm going to continue working hard to bring them up.


~inner quads - not to nit pick, you've got great legs. The inner quads constitute 60% of total quad mass. More improvements in the lower (and outer) area will add into the overall "X" frame qualities of your physique, by creating the illusion of having a narrower waist. This will be especially prominent once you are dieted down.This is a very good suggestion. What do you recommend to specifically target those areas of my quads? Of course I'm already doing squats, leg presses (high, low and vertical), lunges, deads and seated leg lifts.


~upper traps - yes, you deadlift like a beast and they nail the traps hard. Trap height is another matter. Don't be afraid to throw in some close grip BB shrugs, and behind the back BB shrugs with a reverse grip, which will nail the lats, romboids, and mid traps with noticeable effects within weeks. The behin-the-backers will also add overall thickness.I was just talking to 1FastGTX about this yesterday. I told him when I look at my latest picture the first thing that jumps out at me is my poor trap height. They are there, they just don't have much height to them.

I already do lots of shrugs, upright rows and (of course) deads. I mix my shrugs up between very heavy barbell shrugs and "burnout" shrugs with lighter (2x105 lb) DB shrugs.

I've never done behind the back barbell shrugs. Is this physiologically sound for someone with chronic shoulder problems? That is my only concern. If so, I'll add them starting tomorrow, which is delts/traps/calves day.

If you are embarking on a cut soon, you can still make progress with specific muscle groups. I like alternating 3 weeks of cutting with 1 week of gaining (adjusting carbs and calories accordingly) During the Gaining week, I would work lagging bodyparts 2x and alternate them in a cyclic nature for every Gaining phase of your cut.I won't be cutting until January, and my mind is always open to new and exciting ideas like that! :nod:

Keep doing great...:tucool:Thank you! :)

This is a very good suggestion. What do you recommend to specifically target those areas of my quads? Of course I'm already doing squats, leg presses (high, low and vertical), lunges, deads and seated leg lifts.
For a greater quad sweep, a la Christian Thibaudeau's recommendations, try front squats with a narrow stance and no lockout (keeping constant tension on the legs). Adding a double contraction to it would be even better -- descend, ascend part way, descend, ascend all the way to make one rep.

For trap development, since you're using many of the good standard variations already, you might try some power / jump shrugs: http://www.exrx.net/WeightExercises/OlympicLifts/HangJumpShrug.html

OH MAN John you look awesome, I sure dont want to me you in a dark alley.

Hey Mastover, can you explain more of the 3 week cut 1 week bulk phase...sounds interesting

I already do lots of shrugs, upright rows and (of course) deads. I mix my shrugs up between very heavy barbell shrugs and "burnout" shrugs with lighter (2x105 lb) DB shrugs.

I've never done behind the back barbell shrugs. Is this physiologically sound for someone with chronic shoulder problems? That is my only concern. If so, I'll add them starting tomorrow, which is delts/traps/calves day.
As you know I have a shoulder problem too (and from what I recall our injuries are similar). This exercise doesn't bother me at all. I've done it with a straight bar and with a smith machine.

I like to vary the grip on these, with palms facing me and with palms facing away.

I was going to mention rack pulls (partial deadlifts) to you the other day, but forgot to, sorry. I find those to be very effective.

For a greater quad sweep, a la Christian Thibaudeau's recommendations, try front squats with a narrow stance and no lockout (keeping constant tension on the legs). Adding a double contraction to it would be even better -- descend, ascend part way, descend, ascend all the way to make one rep.

For trap development, since you're using many of the good standard variations already, you might try some power / jump shrugs: http://www.exrx.net/WeightExercises/OlympicLifts/HangJumpShrug.htmlYou are a living, breathing exercise database, Chico. Thanks--good suggestions! :)


OH MAN John you look awesome, I sure dont want to me you in a dark alley.Ah, I'm harmless. Sorta.


As you know I have a shoulder problem too (and from what I recall our injuries are similar). This exercise doesn't bother me at all. I've done it with a straight bar and with a smith machine.

I like to vary the grip on these, with palms facing me and with palms facing away.

I was going to mention rack pulls (partial deadlifts) to you the other day, but forgot to, sorry. I find those to be very effective.
That's what I was hoping to hear! I'll also check out partial deads.

Thanks very much for the honest critiques and helpful advice - I'll get those traps, side/rear delts and outer quads popping! :tucool:

Ah, I'm harmless. Sorta.


you mean other than the CWP and the knives?

:bow:

I'll try and add to chic's and Fast's great advice, if I can. BTW I have all of the chicmeister's training books (23 in total) and have been following his recommendations for the last 20 years. ;)

~shoulders - standing DB military press, and seated DB presses on a flat bench with no back support. Elbows flared out, in line or slightly behind the ears, pinky's higher than thumbs. These two exercises done in this method will eliminate anterior delt involvemnt. Close grip chins to the neck will also be of extreme help for the posteriors, as well as barbell rows to the nose with a wide grip.

~inner quads, lower quads - narrow stance pause squats for a 5 count in the hole, machine hack squats with a duck stance heels touching, feet slightly beneath the middle of the plate. On your ascent, simulate the "wiping your feet on the mat" action. This little action will recruit muscle in the area which has relatively remained dormant.

~upper traps - close grip BB shrugs. Wide grip behind back shrugs. If you are doing upright rows with chronic shoulder trouble (as you stated) you'll have no probs going behind the back. Although try out the movement with a light weight at first. On another note, I'd never do upright rows. But that's just my opinion.

I also have to say that I have never achieved such success as you in putting on offseason mass. Doing what you have done completely natural (the ONLY way to fly IMHO) is truly a great achievement. Whether I've done some things wrong, or just have competed too often in my career (never allowing sufficient time between shows to gain lean mass), I have never gone above 178 lbs. at my heaviest. For me, it's probably a good thing, since I am never above 15 lbs from contest weight. But, d&%! for once in my career I'd like to have hit 190 or 200 lbs. I always wonder what I would've been able to squat at that high a weight. :rolleyes:

:tucool:

I'll try and add to chic's and Fast's great advice, if I can. BTW I have all of the chicmeister's training books (23 in total) and have been following his recommendations for the last 20 years. ;) It's true. No one really believes that he's only 19 years old anyway. That's nonsense. :)

Thanks for the great training advice - it's very much appreciated and will be put to good use. :tucool:


I also have to say that I have never achieved such success as you in putting on offseason mass. Doing what you have done completely natural (the ONLY way to fly IMHO) is truly a great achievement. Whether I've done some things wrong, or just have competed too often in my career (never allowing sufficient time between shows to gain lean mass), I have never gone above 178 lbs. at my heaviest. For me, it's probably a good thing, since I am never above 15 lbs from contest weight. But, d&%! for once in my career I'd like to have hit 190 or 200 lbs. I always wonder what I would've been able to squat at that high a weight. :rolleyes:
:tucool:
I certainly don't shy away from food when I'm bulking. :) I'd rather err on the side of gaining some fat than eat too little and short change myself. You strike me as an ecto (correct me if I'm wrong), and I'm definitely a meso: fat and muscle both seem to come pretty quickly for me. I've certainly got nothing to complain about when it comes to genetics. Also, even at 38 years old, my body seems to be generating ample supplies of testosterone. I agree with you that natural is the way to go, but if my natural testosterone levels ever drop below normal I will not hesitate to talk to my doctor about HRT. I don't think that's anything to be ashamed of, and if I ever go that route I will talk about it openly here, as Car Guy and others have done.

John,

You are getting so big that, I agree, most people would be scared to meet you in a dark street. But anyway, when you finish your bulk and start cutting, you will have the best body of your life. I'm sure it's been years of hard work, but it surely is paying off. Congratulations.

I've lost 22 pounds (210 to 188) just by reading your forum and eating clean, and I haven't even started to take it seriously yet. Thank you.

Pedro.

In case anyone is confused, HRT is safe and doctor prescribed, HGH is not safe and not recommended for normal healthy people by any doctors I know of.

Hey John, just wanted to chime in and say "great work" on your bulk. Just think how much more space you take up in a room (or your car) at 231# vs 165#. And since you're so close, I think you ought to shoot for 239#, Homer Simpson's official "obese" weight. You could then put up a Homer/John comparison shot at the same weight. :lol: Of course, if it were me and I made it to 239#, I would have to have that extra cheat meal and make it to 240# just to say that I had been there before my cut. And you will look amazing after the cut.:tu:

You are getting so big that, I agree, most people would be scared to meet you in a dark street. But anyway, when you finish your bulk and start cutting, you will have the best body of your life. I'm sure it's been years of hard work, but it surely is paying off. Congratulations.
Thank you! :)

It's been hard work for sure, but a labor of love. I wouldn't be doing all this if I didn't really enjoy it!

I've lost 22 pounds (210 to 188) just by reading your forum and eating clean, and I haven't even started to take it seriously yet. Thank you.That's terrific--great progress! Congratulations to you! :tucool:


Hey John, just wanted to chime in and say "great work" on your bulk. Just think how much more space you take up in a room (or your car) at 231# vs 165#. And since you're so close, I think you ought to shoot for 239#, Homer Simpson's official "obese" weight. You could then put up a Homer/John comparison shot at the same weight. :lol: Of course, if it were me and I made it to 239#, I would have to have that extra cheat meal and make it to 240# just to say that I had been there before my cut. And you will look amazing after the cut.:tu:Mike, I gotta say, I hope that I don't hit 240 this bulk. I'm really starting to look soft and it's bugging me. There's no way I can add ~14 pounds of muscle between now and the end of the year, so if I do hit 240 it's going to be a significant amount of fat (I think I'm already pretty much constantly bloated from all the carbs, so I don't think I can gain much more water weight).

Aside from feeling fat right now, there are some other downsides to weighing this much. I've added almost 30 pounds in less than 3 months, and that is quite a shock to the system--and keep in mind that I've never been this heavy before in my whole life! I'm so hot all the time now. I'm sweating as I type this. It's 74 degrees in the house, and I finished my workout and shower almost 2 hours ago. I feel flushed often. My ankles hurt. None of my clothes fit.

I'm not complaining, I'm just mentioning some of the issues I've been dealing with. They really are more temporary nuisances than real problems. Part of me wants to stop bulking at the end of this month, but another side of me wants to keep going because I'm doing so well this year. I'm 99.9% sure I'm going to stick to my original plan and bulk through the end of the year, but I'm not going to increase my calories any more for the rest of the bulk. I think this will slow my weight gain a bit and still allow for some nice gains.

Thanks for the comments, Mike! :)

Part of me wants to stop bulking at the end of this month, but another side of me wants to keep going because I'm doing so well this year.

I can't imagine anyone wanting to change their mind during a bulk.:whistle:

Bulk to the end of the year as planned John, it will be totally worth it and the feeling you will get knowing you stuck to it and saw it through to the end will be out of this world.

On a side note to that, do you think then that this will be the last all out bulk you do then ?

Ah, I'm harmless. Sorta.





Jeez.......i've heard that story soooooo many times. I'm pretty sure you're capable.

I can't imagine anyone wanting to change their mind during a bulk.:whistle::lol:


Bulk to the end of the year as planned John, it will be totally worth it and the feeling you will get knowing you stuck to it and saw it through to the end will be out of this world.Absolutely! I'm in until the four months is up. :tucool:

On a side note to that, do you think then that this will be the last all out bulk you do then ?No way. :)


Jeez.......i've heard that story soooooo many times. I'm pretty sure you're capable.
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Shaolin Soccer for the win.

Shaolin Soccer for the win.
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Happy Thanksgiving!

It's cold here tonight, so Loki (left) and Turtle are all snuggled up on the couch with their Thanksgiving toys. Loki is using Turtle's butt for a pillow. :)

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Happy Thanksgiving!

It's cold here tonight, so Loki (left) and Turtle are all snuggled up on the couch with their Thanksgiving toys. Loki is using Turtle's butt for a pillow. :)

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awww... that's an awesome picture... they look very comfy :nod:

awww... that's an awesome picture... they look very comfy :nod:
We baby them. :)

I managed to squeeze into my biggest pair of jeans and a shirt that used to way be too big on me for Thanksgiving today. I was very hot and uncomfortable, so I changed as the day wore on. :)

We didn't take many pictures today. We were busy cooking, hanging out and watching TV. There are not enough pictures to make a whole album, so here's what I have.

Lisa and her parents:
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Lisa's parents and me (sorry about the lighting):
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:D By request, just enjoying some water... :whistle:
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We had a great day--all the food turned out awesome!

Oh yeah, I had an awesome delts/traps/calves workout this morning!

Here I am resting between my behind-the-back shrugs. Nice pump going in my traps! :tucool:

17807

I managed to squeeze into my biggest pair of jeans and a shirt that used to way be too big on me for Thanksgiving today. I was very hot and uncomfortable, so I changed as the day wore on. :)

We didn't take many pictures today. We were busy cooking, hanging out and watching TV. There are not enough pictures to make a whole album, so here's what I have.

Lisa and her parents:
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Lisa's parents and me (sorry about the lighting):
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:D By request, just enjoying some water... :whistle:
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We had a great day--all the food turned out awesome!


I love the shot of you drinking water... your triceps are popping man :tucool:

I love the shot of you drinking water... your triceps are popping man :tucool:

:nod:

You're frighteningly large now, John. :tu:

You're not even big. :blank:

I love the shot of you drinking water... your triceps are popping man :tucool:My arms are one of the few places on my body that don't put on much fat when I'm bulking. That would work out great as long as I kept my shirt on, but my face always bloats up and looks like a marshmallow. :lol:

You're frighteningly large now, John. :tu:
Thanks, Silver. :)


You're not even big. :blank:
Funny, that's not what your m.... Oh, wait--for a second I thought we were down in the Wasteland. :doh:

Jesus, you look like a tank with legs. Mount a canon on your chest and you could invade a small country.

John, in that picture where you're drinking water, are you flexing??

PS, black looks good on you!

Damn John, your arms are getting REALLY big!

Oh, and btw, what are traps? :o My english has gone down the toilet since I graduated in June :D

Funny, that's not what your m.... Oh, wait--for a second I thought we were down in the Wasteland. :doh:
I'm not gonna lie, I just LOL'd.


Actually, you look mammoth. For some reason, you always seem to look even more ginormous in "real" pics, as opposed to your PWO pics.

:D By request, just enjoying some water... :whistle:
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Hey, i have only three things to say:

1. Make a comparison with the 2005 winedrinking-pic.
2. Make this an official mr.O. Pose.
3. I want to see the axe handle pose. Go for it!

:claphigh:

Looking strong! :bb:

Jesus, you look like a tank with legs. Mount a canon on your chest and you could invade a small country.:evil:

John, in that picture where you're drinking water, are you flexing??Yes. Even at very low body fat percentages, triceps don't pop like that without flexing. :)

PS, black looks good on you!Thanks!


Oh, and btw, what are traps? :o My english has gone down the toilet since I graduated in June :DI've drawn some arrows pointing to my traps (short for "trapezius") :)

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Actually, you look mammoth. For some reason, you always seem to look even more ginormous in "real" pics, as opposed to your PWO pics.I agree, but I'm not sure why. In all my PWO pictures I'm totally pumped, and in pictures like my annual Thanksgiving triceps photo (:lol:) I'm flat and quite a bit smaller...


1. Make a comparison with the 2005 winedrinking-pic.

Ok, here it is, but it's actually a pretty poor comparison because I'm standing differently. At first glance I actually look bigger in last year's photo! But on closer inspection it's just the way I'm standing and holding my arm.

In last year's photo my arm is bent slightly more, and shows more of my bicep. This year my bicep is more elongated and angled differently, so more of my tricep is showing.

I noticed that my triceps heads are all quite a bit thicker this year, my forearm is thicker/more muscled and my neck is bigger & thicker. Of course the rest of my body has grown along with my arms, so it's hard to tell from these pictures that I'm 30 pounds heavier and my arms are almost 2 inches bigger in the 2006 shot.

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your a machine...:tucool:

john is hawt.

your a machine...:tucool:I definitely try to act like one when I'm bulking. Adopting that kind of attitude helps me stay totally focused. :bb:


john is hawt.http://smiley.onegreatguy.net/dreamy.gif

Stop flexing!!!!!!!:whistle:

Stop flexing!!!!!!!:whistle:That was pretty insensitive of me. Sorry! I keep forgetting that my arms are bigger than your quads. I swear I wasn't trying to rub it in! :o

That was pretty insensitive of me. Sorry! I keep forgetting that my arms are bigger than your quads. I swear I wasn't trying to rub it in! :o


Well that makes me feel better, thanx.:rolleyes:
I'm bustin' John. You're getting some VERY impressive size.:tucool:

I'm bustin' John. I know that! I'm just giving a little back. :lol:

I know that! I'm just giving a little back. :lol:

And I know that.:D

Damn, John! You look huge in those thanksgiving pics. If you don't get your but in a competition soon....a couple of us here at JSF are gonna have to drug you, and drag you on that stage against your will. At this point, choosing not to compete should be a crime for you. :D ;) :tucool:

The name of the game for tonight's workout (biceps/triceps) was INTENSITY!

I supersetted my biceps and triceps as usual (no rest between the biceps and triceps work), but I decided to try something new tonight: I shortened my rest intervals between each superset to 45 seconds, and to just 1 minute between each different set of exercises. I was very strict with the timing, and it was absolutely brutal.

My arms were pumped to just shy of 19.5 inches when I finished my workout. I had to sit around for about 15 minutes before I could shower because I literally could not bend my arms enough to take my shirt off or reach my head to wash my hair until the pump went down.

I'm surprised I'm not more bloated after yesterday's Thanksgiving feast.

I've got a big mouthful of gum.

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Damn, John! You look huge in those thanksgiving pics. If you don't get your but in a competition soon....a couple of us here at JSF are gonna have to drug you, and drag you on that stage against your will. At this point, choosing not to compete should be a crime for you. :D ;) :tucool:
:lol:

I really appreciate the vote of confidence, but my physique is nowhere near the quality of many of the natural body builders that I admire (Mastover, 1FastGTX, Abdominator--to name just a few). I will continue to work towards that goal, but even if at some point I feel I'm worthy of stepping on the stage with guys like that, I really have no desire to do so. Maybe one day I'll feel differently, but right now competing is of absolutely no interest to me. :)

Yeah, some of the naturals on this forum are amazing. I'm really impressed with mastover's overall shape and 1fastgtx's forearms are simply unreal. But honestly, you may only be one more cutting cycle away from the kind of body you're talking about

John, you are looking fantastic! When you cut in the new year it will be unbelievable.

Approximately how many calories are you eating per day to maintain this bulk?

Looking forward to following your future progress,

Bob

Approximately how many calories are you eating per day to maintain this bulk?

Bob

46,256,987

John, you are looking fantastic! When you cut in the new year it will be unbelievable.I hope so! :)

Approximately how many calories are you eating per day to maintain this bulk?On SC's protocols calories are not counted, but I'd say at this point I'm eating well in excess of 4,000 calories per day.

46,256,987:lol:

Hey John, great work with your bulk.

I noticed that you in less then three months added 16 pounds of fat free mass. That IS a LOT!

Weight (lbs) 202.4 229.5 +27.1
Body Fat % 9% 12.5% +3.5%
Fat free mass: 184.2 200.8 +16.6

Good job!

Hey John, great work with your bulk.

I noticed that you in less then three months added 16 pounds of fat free mass. That IS a LOT!

Weight (lbs) 202.4 229.5 +27.1
Body Fat % 9% 12.5% +3.5%
Fat free mass: 184.2 200.8 +16.6

Good job!
Thanks, but please keep in mind that those body fat measurements are imprecise at best. Also, lean mass includes water, which I'm holding a lot of!

How much muscle have I actually added? I don't know for sure, but probably 7-9 pounds, give or take.

Thanks, but please keep in mind that those body fat measurements are imprecise at best. Also, lean mass includes water, which I'm holding a lot of!

How much muscle have I actually added? I don't know for sure, but probably 7-9 pounds, give or take.

EDIT: Muscles contain around 75% of water, so actually you've added around 4 pounds of muscles and 12 pounds of water (according to the measurements), the good thing is that the water still stays in the muscles after you cut. /EDIT

Yeah, i know, it's just a funny thing i noticed. Still it's great.

I looked through your other bulks too (and cuts).. here is what i got:

Everything according to imprecise measurements ofcourse.

2003 Bulk:
Weight: 164,8 -> 181,2 = +16,4
Bodyfat: 8 -> 11 = +3
Fatfree: 151,6 -> 161,3 = +9,7
In about 2 months.

On this Bulk/Cut cycle you gained 3.8lbs of fat free mass.


2004 Bulk:
Weight: 173,8 -> 213 = +39,2
Bodyfat: 9 -> 14 = +5
Fatfree: 158,1 -> 183,1 = +25
In around 4 months.

On this Bulk/Cut cycle you gained 15,6lbs of fat free mass.


2005 Bulk:
Weight: 188,8 -> 225 = +36,2
Bodyfat: 8 -> 14 = +6
Fatfree: 173,7 -> 193,5 = +19,8
In around 3 months

On this Bulk/Cut cycle you gained 3,4lbs of fat free mass.

Yeah, some of the naturals on this forum are amazing. I'm really impressed with mastover's overall shape and 1fastgtx's forearms are simply unreal. But honestly, you may only be one more cutting cycle away from the kind of body you're talking about


Don't forget Skip (http://forums.johnstonefitness.com/member.php?u=7135):tucool: Though he hasn't posted in a while:(

(http://forums.johnstonefitness.com/member.php?u=7135)

Don't forget Skip (http://forums.johnstonefitness.com/member.php?u=7135):tucool: Though he hasn't posted in a while:(

:lol:

...natural body builders that I admire (Mastover, 1FastGTX, Abdominator--to name just a few)...

John didn't leave him out and I certainly agree with that list! :tucool: Good pics John - looks like you and the family had a nice Thanksgiving!

Beefcake! Beeefcaaaake!

Hey John, I like today's update. Im actually considering purchasing a copy of "the bible" through the JSF mall. I just recently bought jeremy likness's book and that was pretty amazing, although I'm only half way through it.

I was just wondering why the JSF mall price for the book is lower than the regular amazon.com price. (buying through amazon would cost you $17.82 for a new copy while at the JSF mall it's only $13.98)

Also, have you ever read the book "Arnold: the education of a bodybuilder". I hear great things about this one.

I was just wondering why the JSF mall price for the book is lower than the regular amazon.com price. (buying through amazon would cost you $17.82 for a new copy while at the JSF mall it's only $13.98)3rd party sellers on Amazon often sell items for less than the price Amazon sells the same item. The great thing about the JSF Mall is the software automatically finds the lowest price if the item is offered on Amazon at more than one price. :tucool:

Also, have you ever read the book "Arnold: the education of a bodybuilder". I hear great things about this one.Funny, 1FastGTX just recommend that book to me yesterday. He said it's great! I put it on my Christmas list. :)

Hey John, I hope you dont take this question the wrong way nor take any offense to it. A couple of days ago my college held a meeting for many overweight/obesed students who wanted to lose weight. I was given the duty as counselor. My college will provide them with trainers, nutrition, and supplements but the only thing they had to do was just show up to the gym and follow their nutrition regimen for 3 months. Out of 20, 14 ppl dropped out. THe most popular reasons were: 1. Too much muscle soreness interfered with their work and school 2. Waking up for morning cardio and walking 14 blocks in the ice cold weather was not practical for 3 months. 3. After work they are exhausted and do not have the strenght to lift weights....THis got me thinking...and so I wanted to ask you

Pretend you were the person when you First made the descision to start your transformaton.

Do you think you would have the physique (and the dedication) you have now if you:
1.) Didnt work at home (lets say a 9-5 office job)
2.) Didnt have the room for a home gym (your wife wanted a pool table instead :) ) and therefore had to join a regular gym (where sharing equipments could make a 45 minute workout turn to 1-2 hours)
3.) Didn't have the Florida climate, but occasional ice cold winters.


And is there anything you would have done differently?

Hey John, I hope you dont ............................ differently?

This is one which has been pitched here before, and is a good question generally. You could probably start a good thread in itself debating this. I know id post my 2 cents... :)

Its gotta be so much easier to work at home, and workout at home. But i think John would probably be just as dedicated regardless, just coz thats how he rolls. For most though, it would make a huge difference i think.

EDIT: Though i think the excuses given by all those 14 people are pretty lame. Muscle soreness being too much? Come on. Thats only because they do nothing for years then hit the weights. A few weeks, and you will feel less DOMS. A few more weeks, and you will actually wish you could feel more !!! :lol:

I think the real problem with those students is they haven't reached "the" moment yet when they are both fed up with their looks and health, and mad enough at the condition to do something about it.

I think if you've read these boards for awhile, you can almost see the people that will be successful from their earliest posts. It's in the attitude. Questions like "can I get to this point" vs "how do I get to this point" are often indications of self confidence in achieving the goal.

Those are weak excuses to hide the fact that either they aren't unhappy enough yet with themselves, or they haven't yet stoked those inner fires enough to feel that they can actually make positive changes.

Hey John, I hope you dont take this question the wrong way nor take any offense to it.Not at all. These are fair questions (actually I get these kinds of questions a lot.)


Pretend you were the person when you First made the descision to start your transformaton.

Do you think you would have the physique (and the dedication) you have now if you:
1.) Didnt work at home (lets say a 9-5 office job)

Just because I don't hop in a car and drive to an office everyday doesn't mean my work doesn't have stress, politics and other problems that most of us have to deal with. I like working at home, and I choose to do so, but there are plenty of trade-offs that I willingly make. I don't mention them very often, and I certainly don't use them as excuses, but that doesn't mean they don't exist.

For example, I'm pretty much on call 24/7. If a network problem happens at 3:30 AM, I am automatically paged and have to stay up until the problem is resolved. If a power supply on a critical server fails on Christmas day, it's my responsibility to make sure it's fixed immediately. The only time I'm really "off" is during my workout. I've made it clear to my employer that my workout time is mine, and any problems that come up during that time will have to wait until my workout is over.

Too many people go through life like a piece of flotsam floating down the river, whining about the direction in which they are heading. Life is NOT a crapshoot. Life is about doing your best to tailor your life as you would like it to be, and then adapting to your circumstances when things happen beyond your control. Some people "do", and some people make excuses. It's really that simple as far as I'm concerned.

For a long time I made excuses and lamented my "lot" in life. It took me awhile to learn this, but the problem was never those things around me; the problem was me.


2.) Didnt have the room for a home gym (your wife wanted a pool table instead :) ) and therefore had to join a regular gym (where sharing equipments could make a 45 minute workout turn to 1-2 hours)
I had basic equipment (the same equipment I used for almost the first year of my transformation) back in 1990 when I lived in a tiny one bedroom apartment. I chose not to use it back then. That equipment was there all along, so nothing changed over the years but my desire. It about priorities. If you want to workout at home, you probably can. It's a matter of making it happen. I'll give an example...

I'd dreamed about having a dedicated home theater room with a projector. I had every last detail planned out, down to the wiring. Just before I began the project, I started working out (early 2003). Because there was only one spare room in my home big enough to house a dedicated home gym or a dedicated home theater, I had to make choice. As you know, I went with the gym knowing full well I'd never have the home theater of my dreams as long as I lived in this house. I've never regretted my choice.

Some of you may be rolling your eyes at my example: "Oh, poor guy, he had to chose between a dedicated home gym and a dedicated home theater." These things were not handed to me on a silver platter. When I moved to Florida in 1989 I was working a minimum wage factory job and lived with two roommates. Eventually I got my own place: a tiny 1-bedroom apartment in a bad neighborhood. I worked my ass off to get to where I am today. Like most young people, I had very humble beginnings. Maybe you have to get rid of a couch or a TV to have the room for a bench and a set of adjustable dumbbells. I didn't have a couch for a long time when I was first starting out, but I did have a bench!

I choose to workout at home because I know what works best for me. I've simply created an environment to fit me and my personality. I know guys who say they could never get motivated to workout if they had to do it at home!

Let's say for the sake of argument that I did have to go to a gym to workout. First, working out is important to me, so I'd find a training partner who shared my desire. A training partner who relies on you to be there is a great source of motivation. I might miss workouts if I had to go alone, but I would never let someone down who was counting on me.

You see? Instead of making excuses I'd take the extra steps to ensure I had the motivation I'd need to get the job done.

Also, I'd find a new gym if workouts took 2+ hours. There's no excuse for that. There are plenty of gyms that have enough equipment so that you don't have to wait around. There are gyms that are open 24 hours. I'd get there at 4:30 AM if that's what it took to make sure I got the workout I wanted.


3.) Didn't have the Florida climate, but occasional ice cold winters.I chose to live in Florida. If I hated the heat, I'd move. If I lived up north and hated the cold, I'd move. Of course many people will say "I can't move because...", but in reality 99% of the reasons are just excuses because those people would rather face harsh winters than make a life change. If I had no choice, I'd deal with it.


And is there anything you would have done differently?I have no major regrets. I've learned from the mistakes I've made, and I'm giving an honest 100% every single day.

Of course I have problems, and sometimes life hits pretty hard, but I no longer make excuses like the 14 people who dropped out. I take responsibility for what I do and do not do.

I don't know John... That Titan looks pretty damn comfortable... With the addition of a few high quality speakers and a retractable front projection screen I don't think you ever had to choose between the theater and the gym...:tu:

Tonight's workout (delts/traps/calves) would have been my final workout of my 2006 bulk if I were doing my usual 3-month bulking phase. I feel like I'm at about 13% body fat right now, so I think another month of bulking will be just fine. I'm really going to try to keep from getting much over 14%.

Those behind-the-back shrugs that Mastover suggested are awesome! I've been doing 4 sets of burnout shrugs to the front, followed by 4 sets of burnout shrugs to the back. I don't go terribly heavy, but I pause at the top of the movement and give a hard squeeze. The DOMS I felt last week after doing this routine was pretty intense (the first week I tried them I did not use enough weight). Tonight I was able to do way more reps than I did last week.

I also went up in weight on my lateral raises and bent-over raises, and up in reps on my barbell shoulder press (and will add weight next week).

I'm feeling awesome right now: no injuries, no pain, no problems. I'm totally up for another month of hard lifting. :tucool:

One picture tonight. Lifting off for my last set of shrugs...

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godDAMN johnny - good work! :claphigh:

You look massive John Stone.

Keep it up, I am giving you a standing ovation right now for all your accomplishments , determination and will power.

Real nice work man.....

Kudos...........................

I was scrolling down the main page looking at your progress shots and I actually laughed at how huge your legs have become. :tucool: Awesome work, John.

godDAMN johnny - good work! :claphigh:
Thank you very much, Choppie! :)


You look massive John Stone.

Keep it up, I am giving you a standing ovation right now for all your accomplishments , determination and will power.

Real nice work man.....

Kudos...........................
Thanks for the support, Troy! :guitar:


I was scrolling down the main page looking at your progress shots and I actually laughed at how huge your legs have become. :tucool: Awesome work, John.Hah, I've made you laugh twice now! :eek:

Thanks, George. :)

Hey John,

just curious, I see in that reverse shrug shot (ur huge there) that you seem to be sporting some type of work boot, if I am correct in what I see do you prefer to lift in a work boot & why ? Does it aid in extra stabillity perhaps when going real heavy in weight as oppose to a sneaker. If you feel it helps out in some way I too will try it !

So tell me , whats the skinny on the shoe choice ???

Thanx dude..........

So tell me , whats the skinny on the shoe choice ???I posted picture of my calves (http://forums.johnstonefitness.com/showthread.php?p=398466) a few pages back, and your question came up. Click on the above link and then scroll down a bit. I posted a closer shot of the boots and talked a little about why I like them. They are definitely very stable feeling and provide good support and protection. I like 'em. :tucool:

Hey John thanks for the response...as counselor one of my duties is to get those ppl to come back to our program...I showed most of them your site hoping that it might motivate them to return, however, nearly everyone said that they would be more dedicated if they had a home gym...ah wells, as the expression goes you can just lead a horse to water and thats pretty much all you can do....anways I just saw your massive DVD collection on your other homepage...I couldnt help but notice some video games? What system do you own ?

anways I just saw your massive DVD collection on your other homepage...I couldnt help but notice some video games? What system do you own ?There are no video games in my DVD collection. Those are all DVDs.

I do have an old game cube, but I've never played it. It's sitting in the bedroom collecting dust with about 5 games.

John, It's been about eight days since I strained my lower left back doing deads. I have been able to continue to lift and have been icing and alternating with heat pad. Certain leg stretches cause me discomfort. How long did it take you to fully recover from your recent dead lift injury? Any advice would be appreciated.

John, It's been about eight days since I strained my lower left back doing deads. I have been able to continue to lift and have been icing and alternating with heat pad. Certain leg stretches cause me discomfort. How long did it take you to fully recover from your recent dead lift injury? Any advice would be appreciated.
Mine was really not too bad, just a strain that sent me a wakeup call.

As I recall, I skipped deads for awhile and, after about a week or two, I started doing Good Mornings for a few weeks. I started light, and worked my way up to moderate weight. I returned to deads a few weeks ago, but I'm sitting back in the mid 300s now and playing it safe.

Just don't rush it. Your back will let you know when it's time, and then take it slow.

Great update today John, sounds like we had similar days yesterday. No matter how rough it got during the day and how tired I felt I knew I was not skipping my workout last night...even if I felt like I was entitled to after such a tough day filled with some disappointments. I am glad I dont believe we should take everything we think we are "entitled" to because I hit the gym and racked up one of my most memorable BIS/TRIS/SHOULDERS workouts in a long time.

There is something to be said for the all around "after burn" of a good workout as well because not only did the workout help me physically but it also:

1. Inspired me to get some other lingering tasks accomplished last night that I had been putting off.

2. Inspired me to get some solid "quiet time" in with some reading, thinking, praying, which always helps me re-focus on what is important and essential.

3. Adjusted my attitude. Regardless of the rough day I had I was still able to go lift heavy stuff...a real blessing...and as a result I spent some time reflecting on other blessings in my life I have been taking for granted.

So those are just some of the "after burn" effects of comitting to my workout regardless of whether I felt entitled to skip it after a difficult day...the benefits of sticking to it exceed just the physical sometimes.

Hey nice to see you keeping it up even thu you have work up over your shoulders(possible with that mass?).


I so can see your situation with 3rd party techs, either they are rude or just blaming someone else in another department.. sigh sucks to be administrator when you have to call other techs !


Keep it up John, always making me go working out and forget about the mess at work and it's nice to read your updates at end of the day every day :)

Greets from sweden where the snow hasnt arrived yet!

Sorry this is a bit off subject John but I am a new member of this most excellent site and I just noticed your Carvin amp in the photo thats a serious piece of kit you have there my friend :tu: serious !!!!

Hey John, I just got to know. When you buy DVDs for your collection, do you buy them out of reviews? interest? or just buy whatever is released at the time? Some of the movies you have werent such a hit, so what criteria do you take into account when buying them?And do you actually enjoy everything you buy?

Hey John, I just got to know. When you buy DVDs for your collection, do you buy them out of reviews? interest? or just buy whatever is released at the time?
Lisa and I buy films on DVD that we want to see, and then every year or two I sell off the DVDs en masse that we both didn't enjoy or have no interest in re-watching.

Reading your update this morning sparked my curiosity. What will you be doing on this cut as far as lifting, cardio and diet? I apologize if you've already covered this or mentioned it in an update I missed.

Reading your update this morning sparked my curiosity. What will you be doing on this cut as far as lifting, cardio and diet? I apologize if you've already covered this or mentioned it in an update I missed.
I'm still working all that out. I'll announce everything on the main site and update my training page and food logs once I have everything sorted.

I'm still working all that out. I'll announce everything on the main site and update my training page and food logs once I have everything sorted.
Ahh ok, sounds good. I thought I missed it. In that case, I look forward to it. :)

Ahh ok, sounds good. I thought I missed it. In that case, I look forward to it. :)

As do I.

John,

Interested to know whether you switched your arm workouts to start with Tris instead of Bis on your supersets on this last rotation?

John,

Interested to know whether you switched your arm workouts to start with Tris instead of Bis on your supersets on this last rotation?
I sure did. :)

:confused: Is your weight scale working fine? Since you said your weight didn't go up post cheat meal, might want to hold a plate or two and see if it registers the same weight increase. Just throwing my two cents. :D

:confused: Is your weight scale working fine? Since you said your weight didn't go up post cheat meal, might want to hold a plate or two and see if it registers the same weight increase. Just throwing my two cents. :D
The scale seems to be fine. I always weigh myself just before bed (because I've always liked noting the difference between my night and morning weight for no particular reason) and last night I was 237 pounds.

Yeah, I wake up to piss about 3 or 5 times every night. Thankfully I fall back asleep right away 99% of the time.

The scale seems to be fine. I always weigh myself just before bed (because I've always liked noting the difference between my night and morning weight for no particular reason) and last night I was 237 pounds.

Yeah, I wake up to piss about 3 or 5 times every night. Thankfully I fall back asleep right away 99% of the time.

I thought it was annoying for me to get up twice, but it's good you go back to sleep.

Just because we work hard in the gym doesn't mean we can't have fun (or just be a complete goofball, depending on your perspective). :D

Great delts/traps/calves workout tonight. The santa hat made me very hot, but I left it on because I was in a silly mood.

Merry Christmas and Happy Holidays JSF!

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I think any kid seeing that coming down their chimney would be scared off Santa for life! :lol:

I wrote an article this morning with some tips for getting big guns (http://www.johnstonefitness.com/news/dec_2006_news_archive.php#12162006). I hope some of you find it useful. :)

Just because we work hard in the gym doesn't mean we can't have fun (or just be a complete goofball, depending on your perspective). :D

Great delts/traps/calves workout tonight. The santa hat made me very hot, but I left it on because I was in a silly mood.

Merry Christmas and Happy Holidays JSF!

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Hee hee, cute pics! In the first one, you really look like you're singing carols-- Peanuts/Merry Christmas Charlie Brown-style.:claplow:

Best holiday gym pictures ever!:tucool:

Talk about "Bad Santa" :lol:
I wish I had room for a TITAN...maybe someday.:tucool:

you should wear red/white and take those again

for the christmas cards :lol:

John, since you seem to have about 50,000 dumbbells in those pictures, are they your presents to give to your friends? ;)

Hey John, I have a quick question. How often do you alter your calories? You mentioned you will do a 4200 calorie diet on training days at 235 lbs, but when you reach say, 220 lbs, would you change anything about your diet? and how?

Hee hee, cute pics! In the first one, you really look like you're singing carols-- Peanuts/Merry Christmas Charlie Brown-style.:claplow: :lol:

:o :o :o


The Santa picks were goofy. Now I'm embarrassed by them. :)

Hey John, I have a quick question. How often do you alter your calories? You mentioned you will do a 4200 calorie diet on training days at 235 lbs, but when you reach say, 220 lbs, would you change anything about your diet? and how?While cutting I've never used my scale weight as a measuring stick to alter my caloric intake, I've always gone by actual fat loss results. If fat loss stalls for a couple of weeks, an adjustment will probably be in order.

Wow, I didn't workout in a sleeveless shirt tonight for, like, the first time ever. :lol:

Tonight was chest and abs. I had a headache for the second Monday in a row. :bang:

After last week's awesome workout with a splitting headache, deciding to go through with this one was easy. Same thing happened: once I got a few sets out of the way, the endorphins kicked in. Headache gone, great workout. :)

One picture from tonight.

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Damage per second!

I'm a nerd, I know.

You're looking LARGE in the new avatar...sleeves or no sleeves. I'm amazed at how fast you added so much mass. Great job.

Way to show that headache who's boss John:tucool: Can't wait to see the results of the cut and the unveiling of all that hard earned muscle:spaz:

I'm a nerd, I know.:nod:

:D

You're looking LARGE in the new avatar...sleeves or no sleeves. I'm amazed at how fast you added so much mass. Great job.The past four years have flown by. :p

Thanks Devery! :)


Way to show that headache who's boss John:tucool: Can't wait to see the results of the cut and the unveiling of all that hard earned muscle:spaz:I'm very excited, too! Thanks, dluc. :)

One picture from tonight.

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i say bulk

Last year I put up a comparison image called "4 Decembers", which showed my progress over the previous 3 years. I thought I'd add to that image with another "December" photo.

It's cleverly called "5 Decembers". :blank:

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At the rate you're going it might be time to get a wider lens for next years shot John :lol:

Holy Cow Bro, you look MASSIVE in that pix. What a huge HUGE difference from the yearly comparison pix. Cant wait to follow your cut program AND see the end result. With my type 1 Diabetic condition I cant gain and loose as rapidly as yourself I still put ALL my efforts into it, but boy John you are STILL a GREAT influence on my conditioning routines, Thanx so much man.

Have a great holiday dude.....

you look small

John I have to say. I've seen your progress photos before, but today was the first time that I actually looked at your photo and was completely in awe. The picture you took with the short sleeve shirt (latest one in 5 decembers) is absolutely amazing. You look HUGE! It reminds me of the pic that swolecat posted of himself and Frankie J in the other thread.

You look like one of the characters from "Gears of War". Damn.

At the rate you're going it might be time to get a wider lens for next years shot John :lol:Hey, fine by me! :)


Holy Cow Bro, you look MASSIVE in that pix. What a huge HUGE difference from the yearly comparison pix. Cant wait to follow your cut program AND see the end result. With my type 1 Diabetic condition I cant gain and loose as rapidly as yourself I still put ALL my efforts into it, but boy John you are STILL a GREAT influence on my conditioning routines, Thanx so much man.

Have a great holiday dude.....Wow, thank you! :o

Keep up the hard work, and Happy Holidays to you. :)


you look smallI know. :cry: Thank you, Max. :)


John I have to say. I've seen your progress photos before, but today was the first time that I actually looked at your photo and was completely in awe. The picture you took with the short sleeve shirt (latest one in 5 decembers) is absolutely amazing. You look HUGE! It reminds me of the pic that swolecat posted of himself and Frankie J in the other thread.:o Thanks very much for the encouragement and kind words. :)


You look like one of the characters from "Gears of War". Damn.
:doh:
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:doh:
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Your boobs are bigger. :nod:

You look really uberly massive in the latest shot. At least it's muscle this time around, and not fat like in 2002. I think the most dramatic one though is comparing 2003 to 2006. It's a different of what, 50 pounds? That's insane. I'm around the same height, 5'11", though a thoroughly ectomorphic frame. You are around 180-185 in the 2003 picture, but it seems so small. To think that my goal at the moment is 170, which is even less than that. :cry::cry:

Very motivational overall though! You've been very inspiring.

tsk, tsk, tsk. John, oh John. When are you going to realize we are catching on to your photoshopping ways? :nope: What are we ever going to do with you? :confused:

But in all out seriousness. You look phenominal! Still a constant inspiration to us all. :bow:

It's cleverly called "5 Decembers". :blank:

That made me laugh. Thanks. Quiet room in class at work...and I laugh. :D

Your boobs are bigger. :nod:

But in a good way I would have to say :nod: Now I feel all weird saying that I was checking out Johns boobs....:blank:

You look really uberly massive in the latest shot.
Very motivational overall though! You've been very inspiring.

I must agree. Your huge. Does anyone at your work (when you have to see them that is) recognize you anymore? Does Lisa? Geez John...Youve changed..I ... We...dont know you anymore. :cry:

John,

About your facial expressions in these pics -- did they just come out that way natually, or, as the years went by, were you consciously trying to send a particular message?

Here's my over-reading of them:

2002: Self-conscious.

2003: Focused, intense, and a little hungry.

2004: Happy, healthy, everything's good, I did it!

2005: Stop living vicariously through me. Get out of your chair, pick up some weights, and you can achieve results like this too.

2006: You will become one with the Borg.

Seriously, though, you can see this progression from self-doubt to resolve to achieving personal success to becoming a leader and motivating others.

Don't forget Skip (http://forums.johnstonefitness.com/member.php?u=7135):tucool: Though he hasn't posted in a while:(

(http://forums.johnstonefitness.com/member.php?u=7135)

Hey! Did someone mention me?! :D

You know it's been a while since you've visited when you see something like this:

Welcome, Abdominator.
You last visited: August 4th, 2006 at 06:58 PM
Private Messages: Unread 0, Total 48.
Your PM box is 96% full.

Hey John! Long time no see! Man... your bulk looks like it's progressing well! And what a difference between December 2002 and December 2006. I'm almost finished writing my article about "Motivation". I'll have to send the link to you once I'm done to get your comments on it. I've been talking to a lot of people lately (myself included :D ) about the challenges they're all facing staying motivated and making it to the gym consistently. Now that I've been married for a year and have inherited two "almost" teenage children (11 and 13 year old girls), I have developed a new perspective of priorities and time management. :D

Send me a PM when have time and let me know how things are going for you.

- Skip :)

I think the most dramatic one though is comparing 2003 to 2006. It's a different of what, 50 pounds? That's insane.The funny thing is, that December 2003 picture was right after a bulk. :lol:

My lightest weight was 160 pounds, so I'm close to 75 pounds heavier now than I was when this picture was taken (June 17, 2003):

http://www.johnstonefitness.com/all/front/163.jpg



I'm around the same height, 5'11", though a thoroughly ectomorphic frame. You are around 180-185 in the 2003 picture, but it seems so small. To think that my goal at the moment is 170, which is even less than that. :cry::cry:You know, I didn't feel "small" back then. I felt very happy, and was thoughly enjoying the journey. I think everyone should do the same. :tucool:

Very motivational overall though! You've been very inspiring.Thanks bro, I appreciate that. :)


But in all out seriousness. You look phenominal! Still a constant inspiration to us all. :bow:Thanks Merk. You're looking great in your new avatar!


That made me laugh. Thanks. Quiet room in class at work...and I laugh. :D :lol: Sorry!

Does anyone at your work (when you have to see them that is) recognize you anymore? Does Lisa?Wow, you know, now that I think about it, I haven't seen any of my co-workers face-to-face in months--maybe even before I started my bulk!

The people I do see on a regular basis are used to my antics by now. :)


John,

About your facial expressions in these pics -- did they just come out that way natually, or, as the years went by, were you consciously trying to send a particular message?

Here's my over-reading of them:

2002: Self-conscious.

2003: Focused, intense, and a little hungry.

2004: Happy, healthy, everything's good, I did it!

2005: Stop living vicariously through me. Get out of your chair, pick up some weights, and you can achieve results like this too.

2006: You will become one with the Borg.
:lol: :lol: :lol:

I LOL'd. :)


Hey! Did someone mention me?! :DDo you come back here every few months and search for your name?

Wait, don't answer that! :D

Hey John! Long time no see! Man... your bulk looks like it's progressing well! And what a difference between December 2002 and December 2006. I'm almost finished writing my article about "Motivation". I'll have to send the link to you once I'm done to get your comments on it. I've been talking to a lot of people lately (myself included :D ) about the challenges they're all facing staying motivated and making it to the gym consistently. Now that I've been married for a year and have inherited two "almost" teenage children (11 and 13 year old girls), I have developed a new perspective of priorities and time management. :D
Thanks, Skip! Nice to see you. :)

I'd love to read your article about motivation! Please do send it along when it's ready...

Send me a PM when have time and let me know how things are going for you.Will do. :)

Thats quite a difference John...you certainly came a long way...I said it once and I'll say it again....I definately do not want to meet you in a dark alley....I'd much rather meet the guy from the December 2002 pic...I wonder how much your personality changed...the Dec. 2002 guy looks like the shy, quiet, "ill loan you 50 bucks dont worry about paying it back" vs the badass "gimme 50 bucks or youll get hurt" Dec. 2006 pic..What would you say is your biggest person. change John?

Hey Skip, its good to see you around JSF again..And yea you were mentioned a few times...Check out a thread I made a while back called "best shoulders and trap"...you were one of the guys elected

My complete 2007 cutting plan (including food logs) is now online. For more information, please read this update (http://www.johnstonefitness.com/news/dec_2006_news_archive.php#12212006).

What would you say is your biggest person. change John?Ah, that's easy: my level of self-confidence! :nod:

My complete 2007 cutting plan (including food logs) is now online. For more information, please read this update (http://www.johnstonefitness.com/news/dec_2006_news_archive.php#12212006).

Whoa, get used to the couch, your wife is going to order you there when the inevitable protein backlash happens. http://smiley.onegreatguy.net/fart.gif For a guy your size, your fat is looooooow. How long are you cutting for?

I'm not saying any of it is wrong, Mastover obviously knows his stuff. I bet he gets you in competition shape. This should be interesting.

John,
Glad the schedule's are back.
This reminds me of the good ol' JSF times!
I'm really interested to see how this cut is going to work for you.
Good luck!!

Whoa, get used to the couch, your wife is going to order you there when the inevitable protein backlash happens. High protein diets never bother me. I eat even more protein than that now.

How long are you cutting for?Until I reach 6%.

John,
Glad the schedule's are back.
This reminds me of the good ol' JSF times!
I'm really interested to see how this cut is going to work for you.
Good luck!!Thanks, I'm really excited! :spaz:

It was actually fun reading through the food logs:spaz: Quick question though. I noticed that you take Animal Pak early and later on in the day. Do you just choose to do this instead of taking it pre-workout as suggested? You rebel:cool:

It was actually fun reading through the food logs:spaz: Quick question though. I noticed that you take Animal Pak early and later on in the day. Do you just choose to do this instead of taking it pre-workout as suggested? You rebel:cool:
Yeah, I like spacing them apart around 12 hours. I tried doing pak in the morning and one pak pre-workout for a month and didn't notice any difference whatsoever.

I also tried taking just one pak per day for awhile (just before my workout) and I noticed increased muscle cramps. When I switched to two paks per day the problem went away. I figured it was potassium-related.

Until I reach 6%.

Then I wish you all the best in your goals....and the best of the season while I'm at it :D

It should become an interesting read around 8%. The mind games are part of the fun ;)

6% should carve some nice cuts in ya.

Cheers,

Gord

Then I wish you all the best in your goals....and the best of the season while I'm at it :DSame to ya! :)

It should become an interesting read around 8%. The mind games are part of the fun ;)No doubt. The time between 8% and 6% will be very exciting and a real challenge. I'm up for it. :tucool:

6% should carve some nice cuts in ya.
It will be interesting to see how I look now at that percentage.

Contrary to my original calculations back in mid-2003, I think I was closer to 6% body fat than 8% body fat back then. I'm looking forward to getting that ripped again, only this time I have some muscle and won't look like the walking dead. :eek:

I think once I "peak" and hit 6%, I'll probably take some pictures and maybe some videos, and then slowly move up to a very maintainable 8% body fat for the entire summer.

What impresses me most about your new diet is the simplicity...Meat, Veggies, and Complex carbs and your done. Seems like you got a C.L.E.A.N diet....Carbs Lean Meat EFA Animal Pak Nitrean :lol: :jumping: :lol: ... I noticed you added ever growing popular Xtend as part of your supplement. I hear nothing but good raves about it all over the bodybuilding world...What good does it do exactly? AS far as I know, it decreases DOMs.

I noticed you added ever growing popular Xtend as part of your supplement. I hear nothing but good raves about it all over the bodybuilding world...What good does it do exactly? AS far as I know, it decreases DOMs.
It just tastes good.

:D

Hey John, your foodlogs look great, although I am alittle confused about eating that much calories, will you really loose that much fat?

Also, at 8:00 AM you eat one cup of egg beaters... What's that? :o

I noticed you added ever growing popular Xtend as part of your supplement. I hear nothing but good raves about it all over the bodybuilding world...What good does it do exactly? AS far as I know, it decreases DOMs.Here ya go: http://www.scivation.com/xtend_facts.htm

Later in my cut the Xtend will be replaced by pure bulk BCAAs.


Hey John, your foodlogs look great, although I am alittle confused about eating that much calories, will you really loose that much fat?Keep in mind that I weigh 234 pounds right now, and most of that weight is lean mass. I'm eating well over 4,000 calories per day now, and even with that amount of food I've been having trouble adding weight this month! The amount of food I'll be taking in to start my cut represents a significant, but appropriate, caloric reduction.

Of course as I lose fat my diet will be adjusted.

Also, at 8:00 AM you eat one cup of egg beaters... What's that? :oThey are just prepackaged egg whites.

1 cup of Egg Beaters = 4 egg whites.

Hi John. I am glad you are posting your new plan.

Couple of quick questions. I noticed that you are using Waxy Maize as your PWO carb. What brand are you using. A lot of people on other forums are taking http://www.trueprotein.com/Product_Details.aspx?cid=23&pid=6737. Is that what you are using?

Also in terms of your eye of round steak, which is normally a tougher cut of meat, how do you usually cook this. I have been using grilled flank steak in my cut diet, but I just cant seem to get top round or london broil to come out any better than almost jerky when I cook it.

Thanks. ET.

Hi John. I am glad you are posting your new plan.:tucool:

Couple of quick questions. I noticed that you are using Waxy Maize as your PWO carb. What brand are you using. A lot of people on other forums are taking http://www.trueprotein.com/Product_Details.aspx?cid=23&pid=6737. Is that what you are using?Yes, exactly. I just received 20 pounds of it. They provided good service and a fair price.

Also in terms of your eye of round steak, which is normally a tougher cut of meat, how do you usually cook this. I have been using grilled flank steak in my cut diet, but I just cant seem to get top round or london broil to come out any better than almost jerky when I cook it.I've got some experimenting to do in this area, because this will be my first time using eye of round as a whole steak. Initially I plan to prepare it on my outdoor grill it and see how I like it. I honestly have no idea what to expect, but somehow I'll make it work. :)

Thank for the answer. If you don't mind me asking what mix did you use exactly for your true protein? Did you flavor it... it would be cool to see your mix.

Thanks again.

Thank for the answer. If you don't mind me asking what mix did you use exactly for your true protein? Did you flavor it... it would be cool to see your mix.

:confused: I don't buy my protein powder from there, I use AtLarge's Nitrean. I just bought plain Waxy Maize from True Protein.

John,

I'd like to know how you find the time (or make the time) to set up such a detailed food log. I find this part so time consuming, tedious, and a royal pain in the butt. But I must say having a spelled out eating plan is when I finally started losing some body fat %.

John,

I'd like to know how you find the time (or make the time) to set up such a detailed food log. I find this part so time consuming, tedious, and a royal pain in the butt. But I must say having a spelled out eating plan is when I finally started losing some body fat %.
You need the JSF Excel Spreadsheet! :)

I believe it's posted on the main site somewhere (?). I took that original spreadsheet and modified it to my needs (added in all of my favorite foods and supplements). It's very handy!

Alright John, lemme see if I have this figured out...During your bulk you gained X amounts of weight.. F amount of fat and M amount of muscles...among the things you used were creatine....now that your cutting, you will obviously lose weight...but your goal is to lose all the fat but at the same time keep all the muscles...which would explain your high doses of BCAA and L-glutamine which are known to preserve muscles...is that everything? and one more question, why do you use creatine during your cutting stage?

I'd like to know how you find the time (or make the time) to set up such a detailed food log. I find this part so time consuming, tedious, and a royal pain in the butt. But I must say having a spelled out eating plan is when I finally started losing some body fat %.The up-front work of putting all the foods I eat into the spreadsheet was time consuming, but I only had to do it once. After that, I just add new foods as needed. Then it's just cut and paste to create the plans.

My spreadsheet is (admittedly) not very sophisticated compared to some of the others I've seen, but it's comfortable and it works for me. I added my 2007 cutting meal plans in about an hour, and that included entering all the new food and supplements that I'll be using. Now I'm all set for the next six weeks.

Back when I updated my food logs every day, I pretty much ate the same things week after week, so it was mostly copying and pasting with slight modifications here and there.


Alright John, lemme see if I have this figured out...During your bulk you gained X amounts of weight.. F amount of fat and M amount of muscles...among the things you used were creatine....now that your cutting, you will obviously lose weight...but your goal is to lose all the fat but at the same time keep all the muscles...which would explain your high doses of BCAA and L-glutamine which are known to preserve muscles...is that everything?
Today's update is a detailed analysis that covers a lot of this. I'll re-post it here immediately below this post.

and one more question, why do you use creatine during your cutting stage?I think a better question might be, "Why NOT use creatine while cutting?" :)

2006 Bulking analysis and 2007 cutting predictions:

I'm not sure exactly how much fat I'm going to need to lose to get down to 6% body fat, but I can estimate. Let's run some numbers... :)

I figure I'll be 235 pounds and 14% body fat at the end of my bulk (one week from today). I started off my bulk at 202 pounds and 9% body fat. So, I had around 18 pounds of fat on my body when I started my bulk, and I now have about 33 pounds of fat--roughly 15 pounds of added fat.

Now, don't forget that I started at 9% body fat, so I'm going to need to lose even more fat that the ~15 pounds I added to reach my desired body fat level of 6%. Without (yet) accounting for water weight (which is considered lean mass) reductions, I will weigh around 220 pounds at 9% body fat. That's around 200 pounds of lean mass. So, that would put me around 212 pounds at 6% body fat--but that figure still doesn't account for water weight loss.

I'll certainly dry out and become far less bloated as I cut, and that weight has to come from the lean mass side of the equation. I'm guessing around 5-7 pounds of lean mass (water) will be lost.

Keep in mind these are all estimates, and only time will tell.

Bottom line? My prediction is that I'll be a solid 205 pounds at 6% body fat in about 4-6 months.

So, if these predictions are accurate, that will mean I gained a good, solid 10-pounds of pure muscle over the past four months. I'll take that!

How close were your predictions with numbers in your previous bulk/cut cycles?

How close were your predictions with numbers in your previous bulk/cut cycles?
83.3445781202%

83.3445781202%

Pretty close.

My complete 2007 cutting plan (including food logs) is now online. For more information, please read this update (http://www.johnstonefitness.com/news/dec_2006_news_archive.php#12212006).

I'm really liking your food logs there, but something seems to be missing.

What times and on what days do you juice up on the 'roids? I think you might have overlooked that on the schedule. No problem, just update it when you can.

:D

I'm really liking your food logs there, but something seems to be missing.

What times and on what days do you juice up on the 'roids? I think you might have overlooked that on the schedule. No problem, just update it when you can.

:D


:eek: your a brave man to be jokin' about that here.

I'm really liking your food logs there, but something seems to be missing.

What times and on what days do you juice up on the 'roids? I think you might have overlooked that on the schedule. No problem, just update it when you can.

:D

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Well I guess it has been another few months, and we're due for a few steroid jokes. :blank:

Well I guess it has been another few months, and we're due for a few steroid jokes. :blank:

I apologize; I did not mean to offend anyone. Just trying some levity; I should have realized it's probably not something to joke about.

I apologize; I did not mean to offend anyone. Just trying some levity; I should have realized it's probably not something to joke about.
Can't speak for John, but you didn't offend me.

Those jokes offended me in high school, but not now. :)

No worries. :)

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You've bulked up more than I realized John..... :lol:

I'm really liking your food logs there, but something seems to be missing.

What times and on what days do you juice up on the 'roids? I think you might have overlooked that on the schedule. No problem, just update it when you can.

:D

:eek: :nope:
I think you have this place confused with some of the boards over at T Nation

Say John, you still swim by any chance?

You've bulked up more than I realized John..... :lol:

:lol:

Do you come back here every few months and search for your name?

Wait, don't answer that! :D


Thanks, Skip! Nice to see you. :)

I'd love to read your article about motivation! Please do send it along when it's ready...

Will do. :)

Hehehe... I never do a search for my name (because that would be vain). :D Seriously though, I come back every so often to see how you're progressing and I'm always impressed by how much you change during the times I'm not as active on the forum. On a side note, I was quite surprised that even after an absence of several months, someone mentioned me. It's very humbling.

I'll try not to stay away so long in the future, and I'll post a link to my article. I'm almost done. :)

- Skip :)

hahaha, skip, i saw that you posted last on this thread and thought to myself.. "i bet you anything hes going to post a photo of himself" and sure enough, you didnt disappoint, LOL.. :moon:

hahaha, skip, i saw that you posted last on this thread and thought to myself.. "i bet you anything hes going to post a photo of himself" and sure enough, you didnt disappoint, LOL.. :moon:

Am I that predictable? :(

Yes. :D

Seriously though, I only did it to help motivate. :D

- Skip :)

Happy New Year everyone!

My bulk is over, and I'm partying hard here! For example, tonight I'm preparing chicken breasts for my cut, which starts tomorrow.

Here's what's on my grill right now....

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... and that is not even a week's worth of chicken!

As soon as these come off the grill, my final bulking meal goes on. :)

Do you cut/measure the meat after it's cooked?

Do you cut/measure the meat after it's cooked?Yes, I try to pick a breast close to the portion size I require, but I'll trim some off if needed and give the dogs the excess.

Looking forward to your cut over the next several weeks John. Be sure to fill us in on the mental discipline it takes to perform the required cardio sessions.

John in your final Bulking picture you look great, not to mention the cut that's coming up; gonna be good times, looking forward to your progress :D

Even though I'm on vacation and not updating the main page, I can't seem to break the habbit of wanting to write in the morning. :)

So far so good on my cut! I feel like I've already settled into my new diet, supplement intake and workout split. I actually enjoy the monotony of eating pretty much the same thing every day. That's not to say I look forward to my meals, because most of the time I don't. But that's part of my strategy: in order to get into this "all or nothing" zone that fits me so well, I have to stop thinking of food as a source of pleasure and think of it as nothing more than fuel to reach my goals--a means to an end. That's why I'm choosing not to have cheat meals, just like I did (with great success) for my initial weight loss. Cheat meals actually make things more difficult for me because they are a distraction and they keep thoughts of culinary indulgences (and how good they taste) fresh in my mind. I also know that each time I choke down yet another plate of chicken, brown rice, broccoli and water I'm improving not just my body, but also my mental discipline. I like that feeling--I like it a lot. The satisfaction I feel brings me far more lasting pleasure than the momentary delights of junk food. The resultant abs, definition and vascularity are a nice bonus, too. :)


Looking forward to your cut over the next several weeks John. Be sure to fill us in on the mental discipline it takes to perform the required cardio sessions.The cardio is (at least initially) very easy: just four 20-minute sessions per week! That's nothing. Truthfully I feel like I'm taking a break from cardio right now. I'm sure later in my cut this will change!


John in your final Bulking picture you look great, not to mention the cut that's coming up; gonna be good times, looking forward to your progress :DThank you. :)

I really am not liking how I look in that last picture. I love being big--so long as I'm lean. I am really excited to see how I'll look in 4 or 5 months at 6% body fat. :tucool:

John,
Have you ever been recognized in person, by someone who reads your website, like when you were shopping etc.? I mean of course someone could have recognized you, and not said anything, but I mean someone who actually came up to you and said something. By the way, the photo of your chicken looks great, very appetizing.

I've been really slacking about losing weight and exercising due to a ton of personal stuff the past year so I haven't been around the site much. It is nice to come back and see all of your progress as it is quite an inspiration. I know it is going to take time but it is good to see others who have done it. Great work, John, and thanks for the site.

My delts and traps have improved a lot since last year at this time.

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I think my delts will start to look especially good as my body fat gets down into the single digits: the vascularity and cuts will make probably make them appear bigger than they do now.

So far so good on my cut. I can already see less puffiness in my face and body, and my energy levels are very high. Workouts this week have been terrific!

A long way to go, though!

John,
Have you ever been recognized in person, by someone who reads your website, like when you were shopping etc.? I mean of course someone could have recognized you, and not said anything, but I mean someone who actually came up to you and said something.

Nah. :)

By the way, the photo of your chicken looks great, very appetizing.I'm eating 68+ of those every month. They are not very appetizing. :lol:


I've been really slacking about losing weight and exercising due to a ton of personal stuff the past year so I haven't been around the site much. It is nice to come back and see all of your progress as it is quite an inspiration. I know it is going to take time but it is good to see others who have done it. Great work, John, and thanks for the site.You're welcome, and we're glad to have you back! :tucool:

You definitely look thinner already. Your traps are looking especially good, and you're right, theyre one of the body parts that starts to look fascinating with really low bf%, I'm starting to get really cool veins goin in them.

My delts and traps have improved a lot since last year at this time.

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I think my delts will start to look especially good as my body fat gets down into the single digits: the vascularity and cuts will make probably make them appear bigger than they do now.

So far so good on my cut. I can already see less puffiness in my face and body, and my energy levels are very high. Workouts this week have been terrific!

A long way to go, though!

Keep up the good work, John! You're the King when it comes to getting cut. I have no doubt that you're going to look even more impressive once you hit your target weight.

- Skip :)

Nah. :)
I'm eating 68+ of those every month. They are not very appetizing.

68!? Thats more than 2 a day... you dont get bored of that?

You definitely look thinner already. Your traps are looking especially good, and you're right, theyre one of the body parts that starts to look fascinating with really low bf%, I'm starting to get really cool veins goin in them.
This morning I weighed in at 231.5, down from 236 on Monday morning. So I'm down 4.5 pounds after only 5 days. The majority of that is water weight, so I look less puffy, but I'm sure I've lost at least a pound of fat.

You all can see how much I'm eating right now (food log (http://www.johnstonefitness.com/menus/jan_2007.html)): between 3,300 and almost 3,600 calories per day! I never thought I'd be eating so much on a cutting diet! I almost feel like I'm bulking right now, because I'm never hungry, I'm getting plenty of carbs and I have lots of energy. Some of my lifts have gone UP this week, and none of them have decreased. My arms actually increased in size slightly this week, which I find amazing.

Again, my thanks to Mastover for his assistance. This is a whole new way of cutting compared to anything I've done before, and I think my body is responding very well to the changes. Changing up my program is a great way to keep things interesting and increase my own level of knowledge.


Keep up the good work, John! You're the King when it comes to getting cut. I have no doubt that you're going to look even more impressive once you hit your target weight.I think so, too. Thank you very much, Skip! :)


68!? Thats more than 2 a day... you dont get bored of that?Bored? Of chicken breasts?! Shoot, I passed "bored" over a year ago. :lol: Please read this (http://forums.johnstonefitness.com/showthread.php?p=420485)for more insight into my cutting diet, and the reasoning that goes into my ability to look past the monotony of eating the same foods day after day.

Keep in mind that this is temporary. I'm trying to reach a goal here. Once I'm done cutting I can relax my diet a bit. :)

Bored? Of chicken breasts?! Shoot, I passed "bored" over a year ago. :lol: Please read this (http://forums.johnstonefitness.com/showthread.php?p=420485)for more insight into my cutting diet, and the reasoning that goes into my ability to look past the monotony of eating the same foods day after day.

Keep in mind that this is temporary. I'm trying to reach a goal here. Once I'm done cutting I can relax my diet a bit. :)

Haha, thats a nice point in there, i'll try to keep that on my mind for when i start my program :), getting more info everyday!! :D
Btw, what about the hormones in Chicken Breasts? at least i've heard that the ones from here (Chile) are full of it..., its the same there? if so, how you deal with it? or is it a positive aspect? I'm confused about this last part :P

Btw, what about the hormones in Chicken Breasts? at least i've heard that the ones from here (Chile) are full of it..., its the same there? if so, how you deal with it? or is it a positive aspect? I'm confused about this last part :P

Hormones aren't allowed for use in US chicken farming. If antiboitics are used on the birds, they have a period of time that the bird is not on the drugs before they can be slaughtered to supposedly "clean" the birds of the drugs.

To correct the numbers, if you're at 236 and 14%, you will weight 216 at 6% if you only loose fat.

If you hit your goal at 205@6% it's a great progress since you on your 2005 cut lost 16 pounds of lean mass when cutting to 8%. (of total 20 pounds gained on the bulk)

All this is ofcourse from your numbers, it might not be that accurate.

(this is not to get you down, just to motivate you to do what you do best, set a goal and keep it!)

To correct the numbers, if you're at 236 and 14%, you will weight 216 at 6% if you only loose fat.

If you hit your goal at 205@6% it's a great progress since you on your 2005 cut lost 16 pounds of lean mass when cutting to 8%. (of total 20 pounds gained on the bulk)

All this is ofcourse from your numbers, it might not be that accurate.

(this is not to get you down, just to motivate you to do what you do best, set a goal and keep it!)
My December 24th estimates (http://www.johnstonefitness.com/news/dec_2006_news_archive.php#12242006)were based on an estimated starting weight of 235 pounds @ 14% body fat, but they also accounted for the water weight I'll lose (which is lean mass), not just the fat.

It's all just a rough approximation anyway.

My December 24th estimates (http://www.johnstonefitness.com/news/dec_2006_news_archive.php#12242006)were based on an estimated starting weight of 235 pounds @ 14% body fat, but they also accounted for the water weight I'll lose (which is lean mass), not just the fat.

It's all just a rough approximation anyway.
I know, the water weight loss where accounted for in the 2005 bulk/cut calculation too.

How sure are you about the 14%?

On your 2005 bulk/cut, you added 36 lbs during your bulk to after the cut only keep 3 pounds of added lean mass. That would mean that during the cut you lost 84% of all added lean mass, or that about half of what you cut actually is lean mass.

Im not trying to say that you do anything wrong, i truly admire your results, numbers don't say that much, your pictures say much more. But this makes me consider that you on your bulk add more fat then your numbers show, and therefore end up at a higher BF% then your stats say. How precise methods are you using?

So, suggestion:

If your readings are precise, look over the way you cut and try to make it more effective.

If they are off, then you're adding a lot of fat witch you then very skillfully cut away. Though it for me seems kinda high to add 36lbs of mass to keep a tenth of that after the cut.

Does it show that i like numbers?

Don't take it the wrong way, im trying to give you the data to make the right decisions.

How sure are you about the 14%? Body fat estimates are just that--estimates. I'm estimating. I think you're trying to put too fine a point on things.

On your 2005 bulk/cut, you added 36 lbs during your bulk to after the cut only keep 3 pounds of added lean mass. That would mean that during the cut you lost 84% of all added lean mass, or that about half of what you cut actually is lean mass.You may have missed where I said it (http://www.johnstonefitness.com/news/jun_2006_news_archive.php#06302006), but that post-cut weight was VERY dry. I'd done a modified pre-contest "drying out" the week before my cut ended, and lost about 5 pounds of water weight just that week.

As you can see I bounced back to over 200 pounds and only added around 1% body fat over my maintenance period.

Don't put so much stock in my body fat percentages and scale weight. There are so many variables at play. Look at my muscle measurements and pictures and you can clearly see I added way more than 3 pounds of retained muscle.

Body fat estimates are just that--estimates. I'm estimating. I think you're trying to put too fine a point on things.

Naw, as i said, im very aware that it is estimates. I also really question if the estimates aren't off a bit too much in my previous post. I don't think im trying to put any oh so fine point on any things. :D



You may have missed where I said it (http://www.johnstonefitness.com/news/jun_2006_news_archive.php#06302006), but that post-cut weight was VERY dry. I'd done a modified pre-contest "drying out" the week before my cut ended, and lost about 5 pounds of water weight just that week.

As you can see I bounced back to over 200 pounds and only added around 1% body fat over my maintenance period.

Don't put so much stock in my body fat percentages and scale weight. There are so many variables at play. Look at my muscle measurements and pictures and you can clearly see I added way more than 3 pounds of retained muscle.

I missed that, so, you've added 8lbs on that cycle. That's a lot more. :tu:

And as i said in my previous post (You're reading them right?) "Numbers don't say much, pictures say much more".

I think you take this as me saying you're doing something wrong, when im just saying that your measurements seems off. Sorry man.

I think you take this as me saying you're doing something wrong, when im just saying that your measurements seems off. Sorry man. No need to be sorry. I agree with you in one respect: the body fat measurements are almost certainly off, especially after my bulks (it's easier for me to get more accurate results at lower BF percentages).

Even using calipers it's hard for me to get good readings because I store a disproportionate amount of fat in the pinch area below my belly button. I provide my BF numbers with the caveat that they are nothing more than rough estimates, but they are certainly in the ballpark. Also, many people fail to realize how much water weight (which fluctuates a lot in me--and water weighs over 8 pounds per gallon) plays a part in total body weight. That's why I don't really like it when people do the straight math and say "You only kept 3 pounds of muscle", when it's very clear from the my pictures and measurements that is simply not the case.

As you seem to agree, tangible gains are shown with the measuring tape, the mirror and the camera--not a body fat estimate. To illustrate, let's say at the end of my last cut I ate salty foods for 2 days and didn't lose any water weight, plus I'm holding additional water from all the salty foods. I would have been well over 200 pounds at the end of my cut, but my body fat levels wouldn't have changed: I'd still have been around 8% body fat. Do the math now, and suddenly everything is more impressive? Nah, of course not--at least not in reality. What's changed? Nothing but water. That's why I don't find these types of discussions productive.

EDITED to clairify some points.

Hey John. Happy 4 years!

Congratulations on everything you've accomplished. Hopefully you'll continue to meet your goals for many years to come. :claplow:

Hey John. Happy 4 years!

Congratulations on everything you've accomplished. Hopefully you'll continue to meet your goals for many years to come. :claplow:
:lol:

I just realized after reading your post that yesterday was my four-year "fitness anniversary". Thank you! :)

John, I've been following your site for a long time, and I remember you used to have shoulder problems. I have this popping sound in my one shoulder when I do lat raises sometimes, and the other shoulder gets a recurring strain on the "head" part of the top of the shoulder. Has this something you experienced before, if so, how did you work it out?

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Question: For the chefs out there...How many days can you keep grilled chicken in the fridge without risking possible illness? For example, I cook a breast today, when must I eat it? Thanks.

Dev

Hi John,

May I ask what the size of your home gym is? I am also curious to know your opinion on something me and my brother are planning on doing. We have a basement which I would guess to be around 12X10 in size with carpet flooring. I know from reading your site that you ripped out your carpets and replaced it with rubber flooring which, frankly, I can't imagine doing without hitting someone's nerve in the family. Why did you rip out the carpeting? Is it possible for me to put rubber flooring directly on the carpet and at the same time feel comfortable that I won't lose some stability during my workouts? Thanks a lot.

J.P.

No need to be sorry. I agree with you in one respect: the body fat measurements are almost certainly off, especially after my bulks (it's easier for me to get more accurate results at lower BF percentages).

Even using calipers it's hard for me to get good readings because I store a disproportionate amount of fat in the pinch area below my belly button. I provide my BF numbers with the caveat that they are nothing more than rough estimates, but they are certainly in the ballpark. Also, many people fail to realize how much water weight (which fluctuates a lot in me--and water weighs over 8 pounds per gallon) plays a part in total body weight. That's why I don't really like it when people do the straight math and say "You only kept 3 pounds of muscle", when it's very clear from the my pictures and measurements that is simply not the case.

As you seem to agree, tangible gains are shown with the measuring tape, the mirror and the camera--not a body fat estimate. To illustrate, let's say at the end of my last cut I ate salty foods for 2 days and didn't lose any water weight, plus I'm holding additional water from all the salty foods. I would have been well over 200 pounds at the end of my cut, but my body fat levels wouldn't have changed: I'd still have been around 8% body fat. Do the math now, and suddenly everything is more impressive? Nah, of course not--at least not in reality. What's changed? Nothing but water. That's why I don't find these types of discussions productive.

EDITED to clairify some points.

I'm confused :doh:

Using the Body Mass Index (BMI) formula attached, 236 lbs at 72 inches tall = 32 BMI. Doesn't this equate to 160.5 lbs pure bone and muscle (lean body mass) and the other 75.5 lbs water and fat? If 14% (33 lbs) is fat, wouldn't that mean the other 42.5 lbs would be water?

Then at 205 lbs, the BMI drops to 27, or 55 lbs of water and fat. Isn't this a loss of 20.5 lbs water and fat during the cut cycle?

Using my own measurements, 175 lbs and 70 inches tall = 25.1 BMI using a calculator, or 25.5 using my Omron Body Logic Analyzer. To me, this says my bodyweight is 75% bone and muscle (lean body mass). The other 25% is water and fat. According to my Analyzer, 13.5% is currently body fat and the rest is water. I'm just trying to understand this formula and its validity.

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Question: For the chefs out there...How many days can you keep grilled chicken in the fridge without risking possible illness? For example, I cook a breast today, when must I eat it? Thanks.

5 days maximum is the most I feel comfortable with under ideal conditions (sealed in a zip-lock or similar, < 40 degrees constant temp).


May I ask what the size of your home gym is? Sure. Roughly 12' 9" x 13' 2"

Why did you rip out the carpeting?Imagine how the carpet will look and smell after constantly sweating on it. Also, carpet does not provide any protection to the foundation from dropped plates and so forth.

Is it possible for me to put rubber flooring directly on the carpet and at the same time feel comfortable that I won't lose some stability during my workouts? Thanks a lot.Maybe if you used very heavy horse stall mats, but I couldn't say for sure. You could try it and then if it doesn't work start bribing your housemates to let you rip up the carpet. :)


I'm just trying to understand this formula and its validity.BMI is a worthless formula. Think about it: how can a formula that only takes into account height and weight tell you anything about a person's body composition? Ronnie Coleman is morbidly obese according to the BMI. I am obese. It's simply a formula that allows for a very rough "mass" classification for the average, untrained individual. It is not possible to tell body fat percentage, lean mass percentage, fitness level or anything else meaningful from the BMI. Forget about the BMI!

BMI is a worthless formula. Think about it: how can a formula that only takes into account height and weight tell you anything about a person's body composition? Ronnie Coleman is morbidly obese according to the BMI. I am obese. It's simply a formula that allows for a very rough "mass" classification for the average, untrained individual. It is not possible to tell body fat percentage, lean mass percentage, fitness level or anything else meaningful from the BMI. Forget about the BMI!


John,

The Centers for Disease Control tends to agree with you, at least when it comes to highly trained athletes...

"BMI is not a direct measure of body fatness. BMI is calculated from an individual’s weight which includes both muscle and fat. As a result, some individuals may have a high BMI but not have a high percentage of body fat. For example, highly trained athletes may have a high BMI because of increased muscularity rather than increased body fatness. Although some people with a BMI in the overweight range (from 25.0 to 29.9) may not have excess body fatness, most people with a BMI in the obese range (equal to or greater than 30) will have increased levels of body fatness."

For my own use, I was trying to figure out if this formula can be of any benefit to calculate lean body mass. I think I'll stick to the tape measure and mirror.

BMI is a population tool.
Looking at everyone with a BMI of 35, about 99% will be overweight, with only a very few people at low BF%.

BMI is an excellent tool, but would you use a spade to brush your teeth?

Andrew.

Hi John and everyone!
I´m writing from Spain. I don´t remember how I found your site, but I´ve been reading it for a long time, and you´ve been the inspiration for me to start doing some exercise.
Firstly, I would like to loose fat, muscles are for later :lol:. I´m not very fat, but I´d like to loose about 6-8 kg. Two years ago I lost 15, but I relaxed and couldn´t loose more.

Thanks for creating and keeping a site like this. You all guys make me want to sweat every day on my ellyptical bike (do you call it like this in English?).

I´ll go on reading and try to post about my progress. Greatings from Europe!!!

Hi John and everyone!
I´m writing from Spain. I don´t remember how I found your site, but I´ve been reading it for a long time, and you´ve been the inspiration for me to start doing some exercise.
Firstly, I would like to loose fat, muscles are for later :lol:. I´m not very fat, but I´d like to loose about 6-8 kg. Two years ago I lost 15, but I relaxed and couldn´t loose more.

Thanks for creating and keeping a site like this. You all guys make me want to sweat every day on my ellyptical bike (do you call it like this in English?).

I´ll go on reading and try to post about my progress. Greatings from Europe!!!

I think its elliptical... :P, yeah i would also like to thanks John for the site, and the mean pics with the mean look of "sweat your ass!!", they always motivate me when i remind the pics :P

John, I'm courious. You said you are only eating whole foods now. What kind of processed food were you eating before. Anything you really miss?:D

John, I'm courious. You said you are only eating whole foods now. What kind of processed food were you eating before. Anything you really miss?:D
Take a gander at my old food logs you'll see that I was eating things like whole wheat pretzels, whole grain breads, low carb "syrup", Morning Star Farms "Breakfast Patties", beef jerky and, of course, lots of processed stuff once per week with my cheat meal (I'm not eating cheat meals on this cut).

While I was bulking you can add to the above list: fat-free tortillas, hamburger buns, BBQ sauce, fat-free salad dressings, etc.

Do I miss some of these things? Sure, of course! But reaching my goal is more important to me than satisfying fleeting cravings. :)

John, I noticed that on today's news update that you're doing 20 minutes of LISS. I don't believe I've ever heard of someone doing under 30 minutes of LISS per session. Are you just being cautious to preserve the hard earned muscle? I'm only weight training currently but 20 minutes of LISS sounds really attractive for my days off. lol ;)

John, I noticed that on today's news update that you're doing 20 minutes of LISS. I don't believe I've ever heard of someone doing under 30 minutes of LISS per session. Are you just being cautious to preserve the hard earned muscle? I'm only weight training currently but 20 minutes of LISS sounds really attractive for my days off. lol ;)
Indeed the 20 minutes of LISS just 4 times per week is less cardio than I've ever done before, especially while cutting. The amount of cardio will be increased as I reduce my body fat, and I expect I'll also be doing a combination of LISS and HIIT.

Right now I'm able to drop fat mostly with very strict dieting and intense weight training. I suppose the logic is twofold: Being very cautious about muscle loss and, when an extra push is needed, I'll have a lot of room to increase cardio. At least that's how I interpret what Mastover is having me do--he may want to chime in here with his own thoughts. :)

Indeed the 20 minutes of LISS just 4 times per week is less cardio than I've ever done before, especially while cutting. The amount of cardio will be increased as I reduce my body fat, and I expect I'll also be doing a combination of LISS and HIIT.

Right now I'm able to drop fat mostly with very strict dieting and intense weight training. I suppose the logic is twofold: Being very cautious about muscle loss and, when an extra push is needed, I'll have a lot of room to increase cardio. At least that's how I interpret what Mastover is having me do--he may want to chime in here with his own thoughts. :)

I believe, thru my experience, that too much cardio too soon has the potential to create muscle loss especially as one gets deeper into the diet. Do too much in the beginning, and you will need to do more and more towards the end. The body can also recognize patterns, and once it does fat loss will stagnate. So, I like staggering and alternating cardio sessions, times, HIIT, LISS, and I've also seen great results with HIIT done 2-3x per day. However, my war cry with cardio has always been - LESS IS BEST. Allow the diet to burn the fat, then seed in the cardio as needed.

All this is coming from a guy (me :) ) who has NEVER done cardio. And I know of many natural pro's who don't do cardio...all with different bodytypes. Not even for shows. Ideally I'd have John doing no cardio, but I like to be flexible. :nod:

The most detrimental trend I've seen in natural bodybuilding competitions (notice I said NATURAL) is the abuse of cardio during the initial stages of contest prep.

But as I said, I'm very openminded and can eat my words if need be....If John needs to do 2 hours of cardio a day to get shredded, so be it. But he doesn't need to do so now ;)