I've got a feeling this new Mastover program is going to have you reach new heights, John. Can't wait to see the next few weeks. :gl:

A slight correction to my post above. The basement size is actually 11x18. My estimate was way off! :D

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 ;)



Hey Mast, What about a guy who is interested in getting lean and implementing cardio for the cardio respiritory effect, heart lungs etc?.....I know myself I feel a mess better doing a couple of mid level sessions a week than doing none at all.

John, I was wondering when do you do your 20-min cardio sessions on training and on non-training days?
In the morning on empty stomach?

Hey Mast, What about a guy who is interested in getting lean and implementing cardio for the cardio respiritory effect, heart lungs etc?.....I know myself I feel a mess better doing a couple of mid level sessions a week than doing none at all.

I would say go for it T! :tu: It all depends on someone's current goals. When John initially approached me and layed out his goals and what he wanted to achieve, respiritory, heart, and lung health was not my concern. Our goal was to get him ripped and shredded and absolutely sick and crazy looking. (in a good way ;) )

Otherwise, I'd suggest that he go rollerblading, take a couple of cardio-kickboxing classes, go in-line skating, do a couple of triathlons, and play a couple of games of full court hoops every week.

His intense balls to the wall training combined with a very clean and healthful diet should keep our good friend very healthy.

So you see, John....I really DO care about you buddy :whistle:

:tucool:

John, I was wondering when do you do your 20-min cardio sessions on training and on non-training days?
In the morning on empty stomach?
I do my cardio on my 3 non-training days first thing in the morning, fasted. I also do one session per week in the evening, immediately after my leg workout.

BTW, complete information (past and present) on my training schedules, splits, exercise routines, etc. can always be found on my training page (http://www.johnstonefitness.com/php/training.php).

Love the update today John. Good call on the (gulp)... Egg Beaters. :tucool: :lol:

Good call on the (gulp)... Egg Beaters. :tucool: :lol:I expect to see some amazing changes in both my health and in my physique from this ground-shaking change to my diet. :p

Next I may switch my brand of bottled water.

I like the Egg Beaters because they look like real eggs, where egg whites are, well, white. Just seems funny to me eating a big batch of white stuff.

EDIT: I just realized that Beavis & Butthead would have a field day with my last comment. :lol:

In this morning's update (http://www.johnstonefitness.com/news/jan_2007_news_archive.php#01222007)to the main site I took stock of my cutting progress thus far. If you don't feel like reading it, the one line synopsis is as follows: my body weight is down to 226.5 pounds from my bulking end weight of 236 pounds; 9.5 pounds lost (4.5 pounds fat/5 pounds water); I'm about 12.5% body fat down from 14%; my strength is up and my energy levels are up.

Tonight was back and biceps night. My deadlifts were first, and they went extremely well. The deads set the tone for the remainder of the workout. It was brutal, but very satisfying.

I haven't taken many pictures this month because cutting progress is, of course, slow going. I feel like I've made some visual improvement now: my vascularity has improved, my face is far less puffy, and I'm slowly becoming more defined and cut.

Of course I've got many months to go--this is just the start of a long road, but I'm very happy with how things are going thus far.

It's interesting to me that the cutting diet Mastover has me doing is drastically different from the SGX diet and my own cutting diets of days past. This just further demonstrates that there is no one "right way" to do things in this game. Willingness to experiment and keep an open mind will take you much further than being arrogant and dogmatic.

So here are a couple of new pictures from tonight.

First an ~ACTION~ shot! :rolleyes:
(this is not a real action shot. I was playing around after my workout was over). :o

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I decided to get a picture of my quads tonight. As you can see, I still have a fair amount of body fat to lose before I'll get that nice quad separation, but I think it's clear that I've got some healthy mass under there. I'd better, because I put a hell of a lot of hard work in the squat rack over the past 5 months.

My legs are not pumped in this picture, and are a little over 27 inches.

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Looks like the cut is going well! :tu:

Your shoulders are much improved, probably the best improvement on this bulk. Keep it up your looking great :tucool:

John, you are beginning to look like a mafia thug. And I mean that in the best possible way. Congratulations. :tucool:

Eh hem...Bad Ass.

like tarseal...in the best possible way.

Funny thing is that you look like what most people would be content with...but way to take it above and beyond. I bet it feels awesome!

Looks like the cut is going well! :tu:

Your shoulders are much improved, probably the best improvement on this bulk. Keep it up your looking great :tucool:Thanks, Dan.

My shoulders did gain some nice size, but the posterior head is still lagging behind. It's starting to catch up to the front and side heads, but I've got to do better.


John, you are beginning to look like a mafia thug. And I mean that in the best possible way. Congratulations. :tucool:
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Funny thing is that you look like what most people would be content with...but way to take it above and beyond. I just want my abs back. :nod:

not sure why, but i have to post this, those boots are freaken ugly

not sure why, but i have to post this, those boots are freaken ugly
I wear them in an effort to divert attention away from my face.

not sure why, but i have to post this, those boots are freaken ugly
http://forums.ircspy.com/images/smilies/banhim2.gif

I wear them in an effort to divert attention away from my face.



like the new avatar :claplow:

In
Tonight was back and biceps night. My deadlifts were first, and they went extremely well. The deads set the tone for the remainder of the workout. It was brutal, but very satisfying.



It's interesting to me that the cutting diet Mastover has me doing is drastically different from the SGX diet and my own cutting diets of days past. This just further demonstrates that there is no one "right way" to do things in this game. Willingness to experiment and keep an open mind will take you much further than being arrogant and dogmatic.



You seem to be progressing pretty well John, don't let us down this year, we want to see those abs at the end of your cut. Keep up the hard work!

A request, could you please keep us well-informed of how your posterior delts are progressing.. I've been ignoring that part for years and have had a hell of a time getting it to catch up with the rest of my shoulder junction. Are you keeping time under tension as an important variable?

http://forums.ircspy.com/images/smilies/banhim2.gif

Over an opinion? I can't tell if you're joking or not.

Damn John... you are looking MASSIVE. Its been a while since I've been on here. Wow. Quite the change from when you had cut down majorly after you lost all the weight.) You look tough as hell now. You look like you would be on on an ad for animal pak or something.

Over an opinion? I can't tell if you're joking or not.
http://forums.ircspy.com/images/smilies/banhim2.gif





Joking, of course. :)

Damn John... you are looking MASSIVE. Its been a while since I've been on here. Wow. Quite the change from when you had cut down majorly after you lost all the weight.) You look tough as hell now. You look like you would be on on an ad for animal pak or something.

I agree. I don't get to post as often as I'd like to anymore, but I must say, your progress continues to amaze and inspire. You're almost looking downright scary in some of those pics...scary in a good way, of course.

like the new avatar :claplow:
Hi Max. :o


You seem to be progressing pretty well John, don't let us down...I won't. :)


Damn John... you are looking MASSIVE. Its been a while since I've been on here. Wow. Quite the change from when you had cut down majorly after you lost all the weight.) You look tough as hell now.I'm a pussycat, but thank you very much Escher! :)


You look like you would be on on an ad for animal pak or something.
Heh, I think Wrath's job with Universal is safe. :D
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I agree. I don't get to post as often as I'd like to anymore, but I must say, your progress continues to amaze and inspire. You're almost looking downright scary in some of those pics...scary in a good way, of course.Thanks for the encouragement, Sole! :)

John!!! I just read your news this morning about the pizza! :lol:

I just want to say, good job! I would think it would be tougher for you to not eat the pizza because you already have a body most people want. But you're in the groove.:tucool:

I know how you feel too. Just this week already, my brother brings home pizza, I eat beside him my chicken and veges. Next day, friends go IN-and-OUT burger. I eat chicken, nuts, veges, and bring my own water. :lol:

I just want to say, good job! I would think it would be tougher for you to not eat the pizza because you already have a body most people want. While I may not be "fat", I much prefer how I look when I have ripped abs, good vascularity and high muscular definition. That's when I feel most comfortable with my body. Until I get the body I want, my motivation will remain redlined.

I know how you feel too. Just this week already, my brother brings home pizza, I eat beside him my chicken and veges. Next day, friends go IN-and-OUT burger. I eat chicken, nuts, veges, and bring my own water. :lol:That's how we get it done. Good job! :tucool:

Sometimes I truly resent ectomorphs!

So, which part do you resent? The long limbs, the flat chest, the inability to pack on muscle?

So, which part do you resent? The long limbs, the flat chest, the inability to pack on muscle?

:confused: I'd say... the ability to cut fat quickly :nod:

although I don't fall into any particular category exclusively (most people don't)... I'm REALLY low on the ectomorph scale... fat wants to stay with me as long as possible... on the other hand I tend to put on muscle fairly easily, so I can't complain too much... but often do :p :lol:

So, which part do you resent? The long limbs, the flat chest, the inability to pack on muscle?Taken in the same lighthearted context in which I made that comment (and considering I'm cutting) that answer should be obvious. :)

Of course countless ectos have packed on insane amounts of muscle by tailoring their nutritional program for their goals, so I can't say that I agree with the generalizations you made, either.

:confused: I'd say... the ability to cut fat quickly :nod:
Or, more specifically, the relative ease with which they keep it off in the first place. Lisa can eat me under the table, especially if our body weights are taken in to consideration. :cry:

Taken in the same lighthearted context in which I made that comment (and considering I'm cutting) that answer should be obvious. :)

Of course countless ectos have packed on insane amounts of muscle by tailoring their nutritional program for their goals, so I can't say that I agree with the generalizations you made, either.

I was just bustin' your chops. I know you were joking and so was I. I guess it's the whole "grass is greener" thing.

When it comes to muscular ectos, Chic is a perfect example if he is indeed an ecto. I'm still not sure he and I can have the same body type.:confused: Maybe it's because I'm taller. Yeah, that's the ticket.

When it comes to muscular ectos, Chic is a perfect example if he is indeed an ecto. I'm still not sure he and I can have the same body type.:confused: Dude, give yourself some credit. Just look at how far you've come! You've put on a lot of muscle and totally transformed your body-and you're, like, really, really old! :D

;)

Fast metabolisms...that is what I envy. How good we had it back in our teenage years when our waistlines seemed just a bit smaller.

Dude, give yourself some credit. Just look at how far you've come! You've put on a lot of muscle and totally transformed your body-and you're, like, really, really old! :D

;)

:cry: :cry: :cry:

As far as the muscle goes, I'm starting to feel it. I just weighed 191 on the scale at work, the most I've ever weighed. I'm not skinny any more.

Fast metabolisms...that is what I envy. How good we had it back in our teenage years when our waistlines seemed just a bit smaller.

You're right Devery. But you and I are sporting 32" waists which is not too shabby in my book. I think in high school I was actually a 29". But 32" matches what I was at 21.:D

I was nuking my dinner in the microwave after rugby training tonight (my dear ol' father had cooked earlier, I wasn't doing a micro ready-meal :) ) and noticed that someone had heated up some puff-pastry mince pies and left them tantalisingly on the counter.

I was just reaching for one and then, out of nowhere, some part of my mind said to me "What would John Stone do?". I resisted, hooray. A small step, but an important one given how little I've been able to resist those sweet treats in the past few weeks.

So 2 points really. Firstly, thanks John for your inspiring words about the pizza today - it has already made a small but important difference to one reader!

Secondly, you NEED to get some merchandise with "WWJSD" printed on them. Hell, I know I'd buy a wristband or a beanie hat with that on :cool:

So 2 points really. Firstly, thanks John for your inspiring words about the pizza today - it has already made a small but important difference to one reader!Glad I could be of some assistance! :)

Secondly, you NEED to get some merchandise with "WWJSD" printed on them. Hell, I know I'd buy a wristband or a beanie hat with that on :cool:I'm sorry man, but I can't. No offense to those who have asked for something like that, but it's just too cheesy. It's uncomfortable for me to even think about it. :o

You could do it in an ironic way... ;)

John,

I was reading an old thread of yours...Ab-solved/Tight Journal, and I'm curious if you ever considered liposuction?

Also, when you measure your waist, do you take it at the narrowest point, or higher up around the belly button?

I was reading an old thread of yours...Ab-solved/Tight Journal, and I'm curious if you ever considered liposuction?I've got to admit that I've thought about it. It's very frustrating that--despite all my hard work--I can't seem to get rid of that small amount of fat bellow my belly button. Still, I don't think the risks and post-op side effects are worth it, especially for a purely cosmetic procedure. I'm not ruling it out entirely, but it's very, very unlikely that I'll ever do it.

Also, when you measure your waist, do you take it at the narrowest point, or higher up around the belly button?I've always taken my waist measurement at its widest point, just below my belly button (where my "trouble spot" is). I realize this is not the "standard" location for the waist measurement.

Hey John, I've noticed you're eating ALOT now during your cut, more than you used to eat while you where bulking the last years... And I've also noticed that you're loosing weight (wich is good, since you're cutting), but that you're also doing great in the gym...

So, my question is: Would you recommend your cutting-diet for people who are bulking as well? I mean, you are eating alot and I can't really understand how you could burn MORE calories than you're eating right now... But you're still loosing weight AND improving in the gym!

I've got to admit that I've thought about it. It's very frustrating that--despite all my hard work--I can't seem to get rid of that small amount of fat bellow my belly button. Still, I don't think the risks and post-op side effects are worth it, especially for a purely cosmetic procedure. I'm not ruling it out entirely, but it's very, very unlikely that I'll ever do it.


What's the lowest bodyfat you've ever achieved (7?)? Do you think that if you got down to say, 5 or 4% for even a few days, you would get rid of it temporarily, and when the fat came back it would be more evenly spread?

I've got to admit that I've thought about it. It's very frustrating that--despite all my hard work--I can't seem to get rid of that small amount of fat bellow my belly button. Still, I don't think the risks and post-op side effects are worth it, especially for a purely cosmetic procedure. I'm not ruling it out entirely, but it's very, very unlikely that I'll ever do it.

The reason I ask about liposuction is because a few years ago, I had what is known as "lipoma" on my right side just below my waistline. It was annoying to me asthetically and mentally, so I had it surgically removed. It was worth it to me because I no longer had this noticeable lump, nor did I worry it was something other than benign fat. Although a bit different than liposuction, it didn't leave a visible scar and I'm very happy I had it done. I think from a mental standpoint, it really helped me.
One other interesting tidbit of info is my lipoma developed almost overnight after I was on a no sugar/no fat diet for a few months. I weighed 150-155 lbs and looked sickly. The doctor said I probably just noticed it from losing so much weight, but I swear one morning I woke up and there it was. I think my body tried to store what little bit of fat I had left. It was really weird and I learned that diet was stupid and probably hazardous to my health.

I've always taken my waist measurement at its widest point, just below my belly button (where my "trouble spot" is). I realize this is not the "standard" location for the waist measurement.

I notice that there is about an inch difference between my narrowest waist measurement and the widest (around the love handle area) and I'm curious if this variance is "average."

Hey John, I've noticed you're eating ALOT now during your cut, more than you used to eat while you where bulking the last years... And I've also noticed that you're loosing weight (wich is good, since you're cutting), but that you're also doing great in the gym... [...] I mean, you are eating alot and I can't really understand how you could burn MORE calories than you're eating right now... But you're still loosing weight AND improving in the gym!
He has almost 200 lbs of lean mass and participates in a very strenuous exercise program. That's a good amount more LBM than many overweight people have underneath all their fat, let alone those who participate in an exercise program. It's no surprise that he's losing weight eating 3300-3600 calories a day. When you get big and train hard, you burn a ton of calories.

Also, keep in mind that your strength should be improving even if you're cutting. If it's not, there's something wrong with your nutrition or training program. The gains won't be as quick, but they should still happen. There's nothing too remarkable about the fact that John is able to eat a lot, lose fat, and gradually improve his strength during this cut. As well, remember that strength gains are not necessarily correlated with size gains, especially when eating at maintenance or lower.

Keep up the great work, John. :tu: ;) I'm excited to see the February picture.

What chicanerous said. The more LBM you have the more you can eat. That's why my ultimate goal is to get big and have as much LBM as possible. I love to eat.

He has almost 200 lbs of lean mass and participates in a very strenuous exercise program. That's a good amount more LBM than many overweight people have underneath all their fat, let alone those who participate in an exercise program. It's no surprise that he's losing weight eating 3300-3600 calories a day. When you get big and train hard, you burn a ton of calories.

Also, keep in mind that your strength should be improving even if you're cutting. If it's not, there's something wrong with your nutrition or training program. The gains won't be as quick, but they should still happen. There's nothing too remarkable about the fact that John is able to eat a lot, lose fat, and gradually improve his strength during this cut. As well, remember that strength gains are not necessarily correlated with size gains, especially when eating at maintenance or lower.

Keep up the great work, John. :tu: ;) I'm excited to see the February picture.

I know realise I kinda got lost halfway through my post :o What I wanted to know was if he would suggest his cutting-diet (as an bulking-diet) to someone new to bulking...

But as always I started thinking when I was posting and got lost halfway :D

I know realise I kinda got lost halfway through my post :o What I wanted to know was if he would suggest his cutting-diet (as an bulking-diet) to someone new to bulking...

But as always I started thinking when I was posting and got lost halfway :D

I'm not John but I can tell you that you could use his cutting diet for a bulk and you could not. It really depends on the individual. Everyone's different. For example, if I use John's cutting diet for a bulk, I would probably get really fat.

So, my question is: Would you recommend your cutting-diet for people who are bulking as well? Speaking in a general sense I think my current cutting diet would work well as a bulking diet (excluding individual caloric needs). Look at what we have there: a nice balance of carbs, healthy fats and lean proteins; Fibrous vegetables; All-natural foods across the board; good post-workout recovery meals; high-quality supplements designed to aid with recovery and build/maintain lean mass.

Again, I'm not saying that anyone should copy my meal plans verbatim--individual caloric needs will, of course, vary quite a lot. I do think think following the basic tenants of what's in my current meal plan would be a very sound approach.


What's the lowest bodyfat you've ever achieved (7?)?Even though at the time I thought I was around 8%, I think in the summer of 2003 I probably was closer to 6%.

Do you think that if you got down to say, 5 or 4% for even a few days, you would get rid of it temporarily, and when the fat came back it would be more evenly spread?Nah, fat cells never go away, they just shrink. My body is predisposed to store fat in that area, so if I were to put fat back on after reaching 4%, it would go right back to where it was. Theoretically if I had that area sucked out it might help eliminate those fat cells and help me add fat more proportionally. Theoretically. :)


The reason I ask about liposuction is because a few years ago, I had what is known as "lipoma" on my right side just below my waistline. It was annoying to me asthetically and mentally, so I had it surgically removed. It was worth it to me because I no longer had this noticeable lump, nor did I worry it was something other than benign fat. Although a bit different than liposuction, it didn't leave a visible scar and I'm very happy I had it done. I think from a mental standpoint, it really helped me.I did not know that. Very interesting. You sure can't tell!


He has almost 200 lbs of lean mass and participates in a very strenuous exercise program. That's a good amount more LBM than many overweight people have underneath all their fat, let alone those who participate in an exercise program. It's no surprise that he's losing weight eating 3300-3600 calories a day. When you get big and train hard, you burn a ton of calories.

Also, keep in mind that your strength should be improving even if you're cutting. If it's not, there's something wrong with your nutrition or training program. The gains won't be as quick, but they should still happen. There's nothing too remarkable about the fact that John is able to eat a lot, lose fat, and gradually improve his strength during this cut. As well, remember that strength gains are not necessarily correlated with size gains, especially when eating at maintenance or lower.Well put, as always! :)

Keep up the great work, John. :tu: ;) I'm excited to see the February picture.:o

Thanks, Chico!

Are you not doing the Feb 100 challenge John? :confused:

Are you not doing the Feb 100 challenge John? :confused:No, I'm going to sit this one out. I did the first 5 or 6 challenges, and need a little break from them.

Besides, I'm 100% dedicated to this cut. Unless I break my leg or something there's no way I'd get anything less than 100 points, so in all honesty doing the challenge would be more of a distraction than a motivational boost.

I'll be back at some point, though. :)

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Never once have I questioned your dedication and willpower and determination.

However, if after all this time you still don't know how to cook chicken without it turning out dry?

Eating dry, dusty, tumbleweed chicken everyday gives you a one up in the determination department.

:p

Never once have I questioned your dedication and willpower and determination.

However, if after all this time you still don't know how to cook chicken without it turning out dry?Of course I do! :)

It's nice and moist right off the grill. But as the week wears on (and because I re-heat the breasts), they start getting pretty dry. I don't have time to cook each day, so I make 12 at a time and that lasts about five days. I don't mind dry chicken so much. The broccoli is the hardest part of my lunch.

Of course I do! :)

It's nice and moist right off the grill. But as the week wears on (and because I re-heat the breasts), they start getting pretty dry. I don't have time to cook each day, so I make 12 at a time and that lasts about five days. I don't mind dry chicken so much. The broccoli is the hardest part of my lunch.

Yeah, cooking them in advance (and reheating them) can lead to them drying out....

1) Buy bone-in breasts - the bones help to keep them moist
2) Under cook the chicken you intend to reheat.
3) Brine them.

4) I'm sick of broccoli too - I find cauliflower to have a slightly different texture/taste with similar nutritional profile.

Wow John -- In that side-shot (in your Feb 1 pics), your arm looks like a freakin' tree trunk! :eek: Your lats are looking really good too -- If you maintain most of that mass at 6%, you are going to look crazy (in a good way). :cool:

Great photos on the main page today John! It's amazing the difference the first few pounds of a cut makes.

Looking forward to the coming months :tu:

Great Feb pics! :tu:

John, your lats have exploded as compared to your recent pre bulk pictures. Awesome work!!

now, that you haven'nt smiled on the pic it's a good chance to notice a gain you haven'nt mentioned before - your mouth. it looks bigger horizontal (sorry i forgot the word in english for it) - looks sexyer now.

:)

Wow John -- In that side-shot (in your Feb 1 pics), your arm looks like a freakin' tree trunk! :eek: Your lats are looking really good too -- If you maintain most of that mass at 6%, you are going to look crazy (in a good way). :cool:I'm sure some of my muscle measurements will reduce slightly as I continue to lose body fat (I'm still carrying some fat in my chest, legs and even my arms), but my lats should remain fully intact. In fact, they should appear even larger as my waist slims down. It feels pretty damn awesome to have some semblance of a "V" taper after all these years! :tucool:


Great photos on the main page today John! It's amazing the difference the first few pounds of a cut makes.

Looking forward to the coming months :tu:
Thanks GH! I feel like I've gotten off to a great start, but I think next month's pictures will show more dramatic improvements--especially in my mid-section. By the end of March I should really be getting dialed in. :)


Great Feb pics! :tu:
Thanks Chico. :o


John, your lats have exploded as compared to your recent pre bulk pictures. Awesome work!!I worked really hard on my lats this past bulk, so it's nice to see them finally start to flare. I think it makes a big difference in my overall physique.

Thanks for the comments! :)


now, that you haven'nt smiled on the pic it's a good chance to notice a gain you haven'nt mentioned before - your mouth. it looks bigger horizontal (sorry i forgot the word in english for it) - looks sexyer now.That is easily the most unique and interesting compliment I've ever received! :madpimp:

Of course I do! :)

It's nice and moist right off the grill. But as the week wears on (and because I re-heat the breasts), they start getting pretty dry. I don't have time to cook each day, so I make 12 at a time and that lasts about five days. I don't mind dry chicken so much. The broccoli is the hardest part of my lunch.


John,

I posted in the recipe section. You might want to read it. I think you might want to cook your chicken that way, or maybe not, but just in case.

http://forums.johnstonefitness.com/showthread.php?t=34098

You are doing a great job. Congratulations,
Pedro.

John,

I posted in the recipe section. You might want to read it. I think you might want to cook your chicken that way, or maybe not, but just in case.

http://forums.johnstonefitness.com/showthread.php?t=34098

You are doing a great job. Congratulations,
Pedro.
That looks like a great recipe! I'll have to try it one day, but right now I'm actually feeding off the monotony of my current diet. I know it might sound weird, but the less I think of food as a source of enjoyment, the easier it is for me to stick to my diet. :)

No, it doesn't sound weird. What you're doing obviously works, so you're right, it's better not to change anything.

It's just a different way to cook chicken without adding anything else. I also grill mine, but if I have to leave it in the fridge, I prefer to do it in the tupperware container. It doesn't take longer than grilling.

By the way your cut is showing how big you actually got. Are you going to bulk again this year?



That looks like a great recipe! I'll have to try it one day, but right now I'm actually feeding off the monotony of my current diet. I know it might sound weird, but the less I think of food as a source of enjoyment, the easier it is for me to stick to my diet. :)

By the way your cut is showing how big you actually got. Are you going to bulk again this year?You know, I'm actually leaning away from bulking this winter. Or, what I might do is start a very slow bulk, eating slightly above maintenance and *ultra* clean. I think I'm ready for a change from the traditional bulk/cut thing....

John,

The willpower to resist your own cooking is either legendary, or you're lying about the cooking (along with the steroids, photoshopping etc.....)!

I had one quick question.

Where do you think the willpower came from?
I'm referring to the start of your transformation. Have you had the same tenacity since then, or have you been feeding off other things as time has gone on?

Andrew.

I understand how you defeat your own desire to have the pork and stuff, but how do you gracefully explain to anyone who asks why you won't even have a bite?? My friends would never leave me alone about it!

Where do you think the willpower came from?
I'm referring to the start of your transformation. Have you had the same tenacity since then, or have you been feeding off other things as time has gone on?I'm a strong-willed person by nature, but I conscientiously work to continue to develop and strengthen that trait. I honestly believe with all my heart that I can do anything I set my mind to, and that's key. I've always said that the mind is our most important ally or our worst enemy. That is why I believe positive thinking is so crucial.


I understand how you defeat your own desire to have the pork and stuff, but how do you gracefully explain to anyone who asks why you won't even have a bite?? My friends would never leave me alone about it!The same way I explained it in this morning's update (http://www.johnstonefitness.com/news/feb_2007_news_archive.php#02052007).

I don't necessarily expect people to share my beliefs, or even understand why I do what I do, but those who cross the line from inquisitive to pushy and rude are not worthy of further consideration, and I ignore them. True friends are supportive of one another.

The same way I explained it in this morning's update (http://www.johnstonefitness.com/news/feb_2007_news_archive.php#02052007).

I don't necessarily expect people to share my beliefs, or even understand why I do what I do, but those who cross the line from inquisitive to pushy and rude are not worthy of further consideration, and I ignore them. True friends are supportive of one another.
I'm having the same problems of course (although I am on a bulk right now, I'm still super-clean for some 4-5months now), and I do exactly the same things when it comes to these situations as you John.
However, after turning down yet another "single bite", I'm left with the gut feeling my friends think I am a freak. :blank:
Some of my best friends still can't understand my thrive (considering they're all ectos)...:(

I don't necessarily expect people to share my beliefs, or even understand why I do what I do, but those who cross the line from inquisitive to pushy and rude are not worthy of further consideration, and I ignore them. True friends are supportive of one another.



You're right, sometimes people do cross the line in their pushiness and skepticism of what you're doing. I think some of this behavior you have encountered is grounded in legitimate concern. But for the most part, most people use logic to justify how they feel.

I'm sure there is a great deal of anxiety, schadenfreude, and jealousy out there because people see you taking control of your life and exerting such a great degree of personal power that they don't want to see you make progress, they want to know that you're human just like them and that you will give into temptation. I'm of the mindset that you need to tell the whole world what you're doing, announce your intentions, and let yourself hear all the negative and positive comments. I'm willing to take a little bit of flak, ridicule, and flaming if it helps people out, in the end. While holding a positive attitude is great advice, I don't think it's healthy to develop a reactive frame toward negative behavior by avoiding situations entirely (no this is not an endorsement to visit the bb.com forums).

I don't think exercise/bodybuilding should be a selfish quest, we all (collectively) need to put positive energy out there and show the rest of the world that we don't derive our sense of superiority based on our physical attributes, but from the psychological and mental ramifications of achieving our goals, putting ourselves in a state of self-actualization, and by showing others the way.

Your continued success makes it painfully obvious to everyone else how "easy" it is to make a change and what better way to shatter their falsely-constructed reality than to show how much you can improve change yourself, physically and mentally.. "Welcome to my world."

You know, I'm actually leaning away from bulking this winter. Or, what I might do is start a very slow bulk, eating slightly above maintenance and *ultra* clean. I think I'm ready for a change from the traditional bulk/cut thing....

I think that's a good idea John. Once you hit 6%, I think it would be wise to try and build muscle mass without exceeding 8-10%.

C. Thib had a good take on just this in this T-Nation article. (http://www.t-nation.com/readTopic.do?id=1434269)

While holding a positive attitude is great advice, I don't think it's healthy to develop a reactive frame toward negative behavior by avoiding situations entirely.Because you are replying to my quote, this comment seems directed at me. Am I interpreting that incorrectly? Because clearly I'm not avoiding situations--I cooked the dang dinner for everyone, after all! :)

I stand by my assertion that true friends are supportive. I'm eager to answer questions and help as much as I can, but I won't tolerate rudeness or badgering just because I don't eat the same way as everyone else. I prefer to surround myself with people who are confident enough to be themselves, and can accept me for who I am without passing judgement.


I don't think exercise/bodybuilding should be a selfish quest, we all (collectively) need to put positive energy out there and show the rest of the world that we don't derive our sense of superiority based on our physical attributes, but from the psychological and mental ramifications of achieving our goals, putting ourselves in a state of self-actualization, and by showing others the way.I wish you'd stated this stuff without quoting me immediately beforehand, because it seems like you are directing your comments at me, but I don't see how that can be the case. In fact, we agree. That's why I've continued with my web site long after it served my own purposes, set up the forum and left everything free. :)

John just to let you know...

I hope to GOD the new sponsor is www.trueprotien.com

I ordered some Waxy Maize from them... with the premium orange flavor.

Amylocel (Waxy Maize Starch) + NEW Premium Orange Juice Indulgence - FREE.75/lb
+ Aminogen (Protease Enzyme) - FREE.7/lb
+ FREE Food Grade Bag - FREE/lb

Let me tell you what... I drank a big scoop of that with some Crystal Lite Sunrise Orange.. and it was possibly the best damn tasting PWO carb load I have ever had. No bloating either.. kick ass. Threw in some Vanilla Zero Carb Isopure and I pretty much had an Orange Julius Shake. :drool:

Good stuff man.

Because you are replying to my quote, this comment seems directed at me. Am I interpreting that incorrectly? Because clearly I'm not avoiding situations--I cooked the dang dinner for everyone, after all! :)



Ehh, no I'm not preaching to the preacher. Was just commenting on your comments and directing them outwardly.

You did cook the dinner.. Have you ever noticed that your sense of smell seems to be much keener when you're on a cut? Me, I just avoided the superbowl entirely, locked myself up and :read: :read: :read: :read:

John just to let you know...

I hope to GOD the new sponsor is www.trueprotien.com


Ha, they even cover their bases and get business from people who don't know how to spell.. I'm impressed, even though I don't know what the heck 'waxy maize' is.. Some type of corn derivative? :confused:

I hope to GOD the new sponsor is www.trueprotien.com (http://www.trueprotien.com)
The new sponsor is not a supplement company. I'm still 100% pleased with AtLarge, and have no plans to switch protein sponsors.

That said, I order my Waxy Maize from trueprotein and think they are a fine company, too. :)


Have you ever noticed that your sense of smell seems to be much keener when you're on a cut?
Like you wouldn't believe... :)

hey John what are your thoughts on CEE...do u recommend it??

hey John what are your thoughts on CEE...do u recommend it??
CEE has worked well for me.

I noticed I only post on this forum when I ask John something, and this time won't be any better :o

Anyway; John, I noticed that you only do 5-7 reps per set on the first three sets, but I couldn't understand if you meant that you did that amount of reps on the first EXERCISE or on the first set on each exercise? I asume that you meant the first exercise, but I wasn't sure...

So, asuming that you meant the first exercise; do you feel any differences adding reps to each exercise? I'm guessing you're not staying on the same weight... I'm having a hard time doing three exercises with three sets a piece and doing 8-12 reps as I am used to, so I was thinking about trying you're training instead :p

Last question: Do you use the same principle with your back? I mean, the back is an pretty big musclegroup... Or do you divide it into several parts like upper, lower and stuff like that?

Also, I gotta tell you that when it comes to training, I've realised that alot of the stuff you do work great on me! It's great to just look on your site, trying out new stuff and realising it's great :tu:

Anyway; John, I noticed that you only do 5-7 reps per set on the first three sets, but I couldn't understand if you meant that you did that amount of reps on the first EXERCISE or on the first set on each exercise? I asume that you meant the first exercise, but I wasn't sure...You're correct.

So, asuming that you meant the first exercise; do you feel any differences adding reps to each exercise? I'm guessing you're not staying on the same weight... The first exercise is a big compound exercise, performed very heavy. It's designed to build strength. The other two exercises are geared more towards hypertrophy.

Last question: Do you use the same principle with your back? I mean, the back is an pretty big musclegroup... Or do you divide it into several parts like upper, lower and stuff like that?The same principle: I start off with a big compound move (always deads) and then my next two exercises I do stuff like dumbbell rows, seated rows, T-bar rows, lat pulldowns, good mornings, etc. I switch the exercises around every 4 weeks.


Also, I gotta tell you that when it comes to training, I've realised that alot of the stuff you do work great on me! It's great to just look on your site, trying out new stuff and realising it's great :tu::tucool:

The same principle: I start off with a big compound move (always deads) and then my next two exercises I do stuff like dumbbell rows, low rows, T-bar rows, lat pulldowns, good mornings, etc. I switch the exercises around every 4 weeks.




John, how do you warm up for heavy deads?

John, how do you warm up for heavy deads?
Before my heavy compound sets I usually do something similar to a MAX-OT warmup. I usually kick things off with an extra light set of 20, mainly to help get my blood pumping. Here's what I did last night:

Deads warmup
135 x 20
245 x 12
365 x 6-8
405 x 2 (acclimation)

Deads Working
3 x 5-7 x working weight

Before my heavy compound sets I usually do something similar to a MAX-OT warmup. I usually kick things off with an extra light set of 20, mainly to help get my blood pumping. Here's what I did last night:

Deads warmup
135 x 20
245 x 12
365 x 6-8
405 x 2 (acclimation)

Deads Working
3 x 5-7 x working weight

Thank you. Acclimation being more, equal to or less than working weight? (I'm doing deads today and want some ideas.)

Thank you. Acclimation being more, equal to or less than working weight? (I'm doing deads today and want some ideas.)
Less. For example my working sets last night were 3 x 7 x 430.

Less. For example my working sets last night were 3 x 7 x 430.

Ummmm. You're a beast. :tucool:

And thanks again. :)

Edit: If anyone else cares I did the math...

30% (of working set) x20
55% x12
85% x7
95% x2
100% (3x7)

So if you're like me and 275 would be a fine weight for 3x7, you'd do:
95x20
155x12
235x7
255x2
275 (3x7)

Ummmm. You're a beast. :tucool:

I credit the Egg Beaters. You should try them sometime. :D

I credit the Egg Beaters. You should try them sometime. :D

:nope: ...not bloody likely. :lol:

Great workout tonight. I still have a considerable amount of fat to lose, but I'm slowly starting to see some more cuts and vascularity.

This picture was taken tonight after the chest portion of my workout, but before I did my direct triceps work.

18777

and where did you purchase CEE? i cant find it anywhere

Great workout tonight. I still have a considerable amount of fat to lose, but I'm slowly starting to see some more cuts and vascularity.

This picture was taken tonight after the chest portion of my workout, but before I did my direct triceps work.

18777

That shirt doesn't look like a shirt!:confused:

Nice work John, lookin' huuuuge.

and where did you purchase CEE? i cant find it anywhereReally? It's in about 10 billion products (like BSN's CellMass (http://www.dpsnutrition.net/get_item_bs029.htm), just to name one), and you can buy it in bulk from places like true protein (http://www.trueprotein.com/Product_Details.aspx?cid=25&pid=2369).

That shirt doesn't look like a shirt!:confused:I only wear stringers to workout in--never outside the house, except maybe to take the trash out. :o

Nice work John, lookin' huuuuge.Thanks, but I'm trying to look smaller right now. :lol:

Thanks, but I'm trying to look smaller right now. :lol:
Heh, still, losing the BF makes you look bigger!:tucool:

I only wear stringers to workout in--never outside the house, except maybe to take the trash out.

Heck, if I'm in my own house I wouldn't even wear a shirt. Less laundry:D Your cut phase appears to be working by the recent pic.

You, too, can make it happen, but you've got to make fitness a priority in your life. You've got to dedicate yourself 100% to reaching your goal and you have to REALLY want it.


I think a lot of people miss this part. I've found that the weight lifting isn't even the hard part. it's about 3-5 hours per week, out of the 168 hours that a week has. That's nothing. The eating however, is the hard part (not so much for me now, it's become routine). It's something that needs to be attended to all day, every day. The right meal plan for the goals, along with the right foods, macro breakdowns, meal size and meal frequency, and then adhering to all that, is where the work is. It's 16/7 (or however many hours a particular person is awake :p). Then there's the need for consistency and the dedication to that consistency.

It really is a lifestyle change, as has been said in many places before. I don't think that a lot of people truly realize this.

But it helps to have strong motivational sources, such as you, your site, and the forums with all of its helpful and intelligent critters. :)

John, did you know you're a day behind on your day of the week on your daily posts? The date is right, but the day of the week is a day behind.:)

Great workout tonight. I still have a considerable amount of fat to lose, but I'm slowly starting to see some more cuts and vascularity.

This picture was taken tonight after the chest portion of my workout, but before I did my direct triceps work.

18777

NICE :nod:

Looking real good John. You had me fooled today, after checking out the main page I thought you didnt update the page today since it said Tuesday February 7 :lol:

EDIT:Carguy beat me to it, oh well :)

lol in the picture I can't help but imagine the caption: "Who put these pecs here?"

Heck, if I'm in my own house I wouldn't even wear a shirt. Less laundry:D Your cut phase appears to be working by the recent pic.

You have to have something to soak up the sweat.

John, did you know you're a day behind on your day of the week on your daily posts? The date is right, but the day of the week is a day behind.:)

Looking real good John. You had me fooled today, after checking out the main page I thought you didnt update the page today since it said Tuesday February 7 :lol:

EDIT:Carguy beat me to it, oh well :)

:o Thanks--corrected! :tucool:


NICE :nod:
Thank you. :)


lol in the picture I can't help but imagine the caption: "Who put these pecs here?"
Heh, I'm such a goof. You're right! :o


You have to have something to soak up the sweat. :nod:

Damn John! Looking Nice! Will you be enterting any bb competitions in the future?


You'd make a damn fine wrestler :P on the WWE

:tucool: Awesome. Definately shedding the fat and muscles look ripped under it. You are in the Fat loss zone. Rock on! - Paul :)

John -

Great signs of awesome progress! The striations in your chest and the definition around your rib cage back to your lats is awesome!

You might want to take another picture though, because I dont know if you noticed, but you blinked and you are not really smiling. :nod:

Maybe you could save the extra pic and just photoshop a smile and eyeballs in...I hear you are good at that kind of thing :nod: :tu:

John -

Great signs of awesome progress! The striations in your chest and the definition around your rib cage back to your lats is awesome!

You might want to take another picture though, because I dont know if you noticed, but you blinked and you are not really smiling. :nod:

Maybe you could save the extra pic and just photoshop a smile and eyeballs in...I hear you are good at that kind of thing :nod: :tu:

Like this?

:lol:

nice one

Wow John, you're looking great! I've been following your progress through your entire bulk, and it looks like all that hard work, dedication, and consistency is really paying off!

I have a theoretical question for you. Knowing what you do now, if you were starting again (back in 2003) would you begin your fitness transformation with a bulk? Or would you still go the route you did, with fat loss first, and bulking second.

Keep up the inspiring work!

Bob

Damn John! Looking Nice! Will you be enterting any bb competitions in the future? Nah, I don't have any interest in participating in competitive bodybuilding.


:tucool: Awesome. Definately shedding the fat and muscles look ripped under it. You are in the Fat loss zone. Rock on! - Paul :)I'm on the right track, but I have a long way to go, so thanks for the encouragement! :)


John -

Great signs of awesome progress!Thank you. :)


Like this?

18781


Oh no. I hope that stupid little punk over at bb.com doesn't see that image. I can see his post now:


----------------
"lol... so now look what we have here lmfao!!!! john just HAPPENED to wake up this morning with COMPLETELY different EYES, EYEBROWS and SMILE lol, lmfao..... yeah right!!!

so, john, lol....... how do u explain teh suuden aperance of entirely NEW FACIAL FEATURES lol!! lmfao.....

i know u all are not ttrained in photoshop like i am, but if u look @ the pix real close u can see that their photoshoped lol....

ur a bunch of idiots for believing this ***hole is teh real deal lmfao!!! u all got played lol!

ok, this is really, really, REALLY, REALLY, REALLY teh last time im checking this thread or responding in any way lmfao!!!!111one"
----------------


I have a theoretical question for you. Knowing what you do now, if you were starting again (back in 2003) would you begin your fitness transformation with a bulk? Or would you still go the route you did, with fat loss first, and bulking second.Unquestionably, without any doubt I still would have cut first. Bulking at 30% body fat is probably never a good idea.

Thanks for the kind words. :)

Oh no. I hope that stupid little punk over at bb.com doesn't see that image. I can see his post now:
----------------
"lol... so now look what we have here lmfao!!!! john just HAPPENED to wake up this morning with COMPLETELY different EYES, EYEBROWS and SMILE lol, lmfao..... yeah right!!!

so, john, lol....... how do u explain teh suuden aperance of entirely NEW FACIAL FEATURES lol!! lmfao.....

i know u all are not ttrained in photoshop like i am, but if u look @ the pix real close u can see that their photoshoped lol....

ur a bunch of idiots for believing this ***hole is teh real deal lmfao!!! u all got played lol!

ok, this is really, really, REALLY, REALLY, REALLY teh last time im checking this thread or responding in any way lmfao!!!!111one"
----------------
:lol:

That dude has a sick fetish with your head. If your pics were from the neck down, what would he have to say?

Oh no. I hope that stupid little punk over at bb.com doesn't see that image. I can see his post now:


----------------
"lol... so now look what we have here lmfao!!!! john just HAPPENED to wake up this morning with COMPLETELY different EYES, EYEBROWS and SMILE lol, lmfao..... yeah right!!!

so, john, lol....... how do u explain teh suuden aperance of entirely NEW FACIAL FEATURES lol!! lmfao.....

i know u all are not ttrained in photoshop like i am, but if u look @ the pix real close u can see that their photoshoped lol....

ur a bunch of idiots for believing this ***hole is teh real deal lmfao!!! u all got played lol!

ok, this is really, really, REALLY, REALLY, REALLY teh last time im checking this thread or responding in any way lmfao!!!!111one"
----------------

That was fucking hysterical.

----------------
"lol... so now look what we have here lmfao!!!! john just HAPPENED to wake up this morning with COMPLETELY different EYES, EYEBROWS and SMILE lol, lmfao..... yeah right!!!

so, john, lol....... how do u explain teh suuden aperance of entirely NEW FACIAL FEATURES lol!! lmfao.....

i know u all are not ttrained in photoshop like i am, but if u look @ the pix real close u can see that their photoshoped lol....

ur a bunch of idiots for believing this ***hole is teh real deal lmfao!!! u all got played lol!

ok, this is really, really, REALLY, REALLY, REALLY teh last time im checking this thread or responding in any way lmfao!!!!111one"
----------------



http://img149.imageshack.us/img149/1507/untitledtv3.jpg

On a totally unrelated note...

John, I noticed in your daily post you mentioned you cook your yam in the toaster oven for 60 minutes. I don't know if you have seen them, but at the grocery store now (in the produce section) they have potatoes and yams that are individually wrapped for microwave cooking.

Not being a fan of microwaved potatoes, I rolled my eyes when my wife brought these home. Anyway, you don't poke holes in them or anything and they are pre-washed. You just put them in the microwave for 7 minutes on high, then take them out of the plastic wrap and eat. Amazingly, they are absolutely soft and fully cooked - none of those hard chunks you normally get cooking spuds in the microwave. You actually have to be gentle with the yams as they will fall apart when you take them out of the plastic wrap.

Give them a try, you won't be disappointed. And, if you should happen to get a rotten one, you can have a new one ready seven short minutes later.

hey john,
i have a question to the same topic - sweet potatoes in the oven.
in germany, where i'm coming from, it's really unusual to cook with sweet potatoes. so i don't have a clue, what you're doing with it in the toaster oven. is it a normal oven, and you handle them like baked potatoes?

yummi greetings,
alina

On a totally unrelated note...

John, I noticed in your daily post you mentioned you cook your yam in the toaster oven for 60 minutes. I don't know if you have seen them, but at the grocery store now (in the produce section) they have potatoes and yams that are individually wrapped for microwave cooking.

Not being a fan of microwaved potatoes, I rolled my eyes when my wife brought these home. Anyway, you don't poke holes in them or anything and they are pre-washed. You just put them in the microwave for 7 minutes on high, then take them out of the plastic wrap and eat. Amazingly, they are absolutely soft and fully cooked - none of those hard chunks you normally get cooking spuds in the microwave. You actually have to be gentle with the yams as they will fall apart when you take them out of the plastic wrap.

Give them a try, you won't be disappointed. And, if you should happen to get a rotten one, you can have a new one ready seven short minutes later.
Hrm, I have not seen those at my grocery store.

Actually, timing-wise it's easier for me to cook the potato in the oven for an hour because an hour before my meal is when I take the steak out of the fridge to bring it up to room temperature. So I just toss the potato in the oven then. Even on non-steak days I use the toaster oven to heat the chicken breast, so I might as well have the potato in there, too.

If the potato is bad, then even seven minutes would be too long to wait for another one because the rest of my meal would be cold by then. That's why I like rice so much as a stand-by emergency carb source. :)

I appreciate the suggestion but, as you can probably tell, I tend to be very set in my ways once I settle into a routine. :D


hey john,
i have a question to the same topic - sweet potatoes in the oven.
in germany, where i'm coming from, it's really unusual to cook with sweet potatoes. so i don't have a clue, what you're doing with it in the toaster oven. is it a normal oven, and you handle them like baked potatoes?The toaster oven I use is a Cuisinart convection oven. To prepare the sweet potato, I just wash it, poke a few holes in it with a fork, put it on a baking sheet and bake at 350 degrees (F) for an hour (or less if it's a small potato).

----------------
"lol... so now look what we have here lmfao!!!! john just HAPPENED to wake up this morning with COMPLETELY different EYES, EYEBROWS and SMILE lol, lmfao..... yeah right!!!

so, john, lol....... how do u explain teh suuden aperance of entirely NEW FACIAL FEATURES lol!! lmfao.....

i know u all are not ttrained in photoshop like i am, but if u look @ the pix real close u can see that their photoshoped lol....

ur a bunch of idiots for believing this ***hole is teh real deal lmfao!!! u all got played lol!

ok, this is really, really, REALLY, REALLY, REALLY teh last time im checking this thread or responding in any way lmfao!!!!111one"
----------------


that was friggin' hilarious! :lol: :lol: :lol:

(I know it's silly to be the n-th person to say it, but..it really was!)

On a totally unrelated note...

John, I noticed in your daily post you mentioned you cook your yam in the toaster oven for 60 minutes. I don't know if you have seen them, but at the grocery store now (in the produce section) they have potatoes and yams that are individually wrapped for microwave cooking.

Not being a fan of microwaved potatoes, I rolled my eyes when my wife brought these home. Anyway, you don't poke holes in them or anything and they are pre-washed. You just put them in the microwave for 7 minutes on high, then take them out of the plastic wrap and eat. Amazingly, they are absolutely soft and fully cooked - none of those hard chunks you normally get cooking spuds in the microwave. You actually have to be gentle with the yams as they will fall apart when you take them out of the plastic wrap.

Give them a try, you won't be disappointed. And, if you should happen to get a rotten one, you can have a new one ready seven short minutes later.

No need to buy those prewrapped ones. I microwave mine all the time. Just wash, then poke some small holes around the whole potato (maybe 8 or so) to allow it to breathe and not burst. Microwave until done. Then I take it out and roll it around under my palm (be careful not to burn yourself) to break it up inside and make it softer.

Those prewrapped are just more expensive.

I like them with cinnamon and splenda :eat:

I didn't know you could cook potatoes there. How long does it usually take to cook potatoes, or yams in the microwave?

I didn't know you could cook potatoes there. How long does it usually take to cook potatoes, or yams in the microwave?
I poke holes in my potatoes. Then micro for 3 mins, flip, 3 mins.

I had a great workout tonight and finally broke the DL record I set back in October for working sets.

I tried for a 1RM 500-lb deadlift tonight--after my working sets (2x5x440 and 1x3x440)--and failed. :(

Next week I'm going to try it after my warm-ups and before my working sets. Those working sets took a lot out of me. It was probably not a smart move to attempt the 500-pound lift after those difficult working sets, but my back is fine.

Even fresh, I don't know if I'm quite there yet. I feel like I'm close. It would be a proud accomplishment if I could pull 500 pounds--especially deep into a cutting cycle!

So here's the deadlift area of my gym:

18845

Some of the gear on the wall includes (roughly from left to right):

Exercise bands (APT); pressdown straps, pressdown rope & adjustable pressdown straps (all APT); Heavy bag gloves (Everlast); Hanging ab straps (Grizzly); Old Glory :); An assortment of wrist wraps (APT); A few sets of lifting straps (APT). One set of lifting straps is missing because I'm wearing them, about to attempt my 500-lb pull.

Also, I went to my local "Play It Again Sports" this past weekend and bought 6 new plates, so now I have a total of 10. Those extra plates are going to make loading the bar MUCH easier for my big lifts!

Even though I failed at the 500-pound 1RM, I still feel very good about breaking my "for reps" DL record, and I had a great overall workout!

Hey John, nice job on the workout, and that's a cool looking deadlift den. BTW which of the many APT lifting straps did you get and do you have a favorite among them. I'm looking for a reason to buy one over the many others.

BTW which of the many APT lifting straps did you get and do you have a favorite among them. I'm looking for a reason to buy one over the many others.

Here are the three pair I got:

18849

They are all excellent--very strong and tough. I guess I like the two outside pairs best because they have some padding inside around the wrist. For a few days after deadlift day it looks like I'm into being tied up, so the padding helps minimize that. :)

I wore the "flame" pair tonight and loved them. I think you'd be very happy with them.

I wore the "flame" pair tonight and loved them. I think you'd be very happy with them.

Cool. I think I will go with one of the 1-1/2" wide ones as I have smaller wrists and hands than average.

I see they can be embroidered, any reason you'd mind me getting a JSF themed pair in blue with white JSF letters?

Looks like you may need to knock down a wall for all that iron :tucool: BIG plates = BIG muscles, right? ;)

I like wrist straps and use them a lot, even for lifts like dumbbell bench presses or shoulder presses. They provide me a sense of security and a firm grip/connection to the bar.

Looks like you may need to knock down a wall for all that iron :tucool: BIG plates = BIG muscles, right? ;)

I like wrist straps and use them a lot, even for lifts like dumbbell bench presses or shoulder presses. They provide me a sense of security and a firm grip/connection to the bar.

Not to take away from John's thread, but I would not use straps for DB bench presses or shoulder presses. If you take a set to failure and are forced to drop the weights, you will still be strapped to the 'bell and create the potential for a muscle tear or other serious injury. A great alternative is to use wrist wraps. ATP sells them.

Nice set up John! :tu:

I see they can be embroidered, any reason you'd mind me getting a JSF themed pair in blue with white JSF letters?Of course not! :)


Looks like you may need to knock down a wall for all that iron :tucool: I've come close a couple of times, but not on purpose. :lol:


Nice set up John! :tu:Thanks! :)

Of course not! :)

*cough*WWJSDwriststraps*cough*

:D

:whistle:

*cough*WWJSDwriststraps*cough*

:D

18853

:nono:

Why is there a big flag in the middle of your fitess equipment?

Why is there a big flag in the middle of your fitess equipment?
For the same reason there's a flag flying outside my house: because I'm proud and inspired to live in a country where anyone who works hard can do anything he or she wants with his or her life.

I'm not saying I agree with the current administration (and forum rules prevent me from going any further with that topic), but I still think America is a great country. :)

For the same reason there's a flag flying outside my house: because I'm proud and inspired to live in a country where anyone who works hard can do anything he or she wants with his or her life.

I'm not saying I agree with the current administration (and forum rules prevent me from going any further with that topic), but I still think America is a great country. :)

JMO but to me this is what true patriotism is. No one will ever agree with or disagree with everything about our nation. But just realizing and being proud of our Country and what it provides all of us no matter what our opinions are:tucool:

Not to take away from John's thread, but I would not use straps for DB bench presses or shoulder presses. If you take a set to failure and are forced to drop the weights, you will still be strapped to the 'bell and create the potential for a muscle tear or other serious injury. A great alternative is to use wrist wraps. ATP sells them.

Nice set up John! :tu:

I concur except I wouldn't advise dropping the weights from shoulder height...this can be hazardous to the toes, hard on equipment, and quite distracting :)

Rather than dropping the weight use a spotter(s) when going to failure and always focus on keeping the weight under control from the time you wrap your hands around the metal. The wraps seem to help strengthen my mind-muscle connection and provides a firm grip. I agree it is extremely important not to be locked in and lose control of heavy dumbbells...SAFETY FIRST!

JMO but to me this is what true patriotism is. No one will ever agree with or disagree with everything about our nation. But just realizing and being proud of our Country and what it provides all of us no matter what our opinions are:tucool:




"And I sought a man among them who should build up the wall and stand in the gap before me for the land, that I should not destroy it, but I found none." Ezek. 22:30



__________________________________________________ _____
I stood up...
I stepped forward...
I raised my right hand...
I stood in the gap.
I walked in the fire...
I did not run...
I did not hide...
I did not dodge...
I did not evade.
Consequently....
I have nothing to prove...
No one to convince...
Those who matter... already know.
Those who don't, never will.
I stepped out from among the herd of the citizenry...
I stood up when there was a need for volunteers.
I showed at the assembly point.
I stepped forward when asked
I raised my right hand to the oath to support and defend...
to the death if necessary... So help me God!
I am and will be here in my place for
as long as I breathe and my body will function.
This is my place...
This is my duty...
I stand in the gap...


John,

Thank you for flying the flag. :bow:

Allen
3 tours Persian Gulf (91’ 93’ 96’)
1 tour Somalia (93’)

Why is there a big flag in the middle of your fitess equipment?
Why not?

*cough*WWJSDwriststraps*cough*

:D


I'd HATE to think this was overlooked....:D

I have a new favorite meal of the day (4:00 PM meal on training days):

60g chocolate Nitrean
3/4 cup raw oats
2 cups of ice-cold water
Crushed ice

Blend in blender until smooth.

:drool:

I have a new favorite meal of the day (4:00 PM meal on training days):

60g chocolate Nitrean
3/4 cup raw oats
2 cups of ice-cold water
Crushed ice

Blend in blender until smooth.

:drool:


Iv'e been doing the same thing but with milk and without ice. How good does it taste? What does it taste like?

Iv'e been doing the same thing but with milk and without ice. How good does it taste? What does it taste like?
It's good. Tastes kinda like Nitrean mixed with oatmeal.

:D

All jokes aside, it's pretty good if your blender is decent. If not just use a coffee bean grinder. :)

I have a new favorite meal of the day (4:00 PM meal on training days):

60g chocolate Nitrean
3/4 cup raw oats
2 cups of ice-cold water
Crushed ice

Blend in blender until smooth.

:drool:

I'm surprised that you take in a good amount of carbs pre-workout, but not so many immediately following your workout. What are your thoughts on post-workout carbs? I'm not familiar with Nitrean either...have to go check out the label I suppose.

I'm surprised that you take in a good amount of carbs pre-workout, but not so many immediately following your workout. What are your thoughts on post-workout carbs? I'm not familiar with Nitrean either...have to go check out the label I suppose.
They're pretty close:

PRE: 44.5 g // POST: 42 g

http://www.johnstonefitness.com/menus/feb_2007.html

I concur except I wouldn't advise dropping the weights from shoulder height...this can be hazardous to the toes, hard on equipment, and quite distracting :)


Speaking of dropping weights, unless you're on the ground floor (hopefully cement) that much weight would put a strain on the structure of the house.

I'm guessing that you are indeed on the main floor and do not have a basement (being in Florida). Am I close?

Hey John, congrats on 1,500 days. That's a lot of chicken breasts and moving iron from point A to B. Your hard work and dedication show and continues to inspire the rest of us. :tu:

They're pretty close:

PRE: 44.5 g // POST: 42 g

http://www.johnstonefitness.com/menus/feb_2007.html

Oops...I missed the waxy maize at 7:30. Must have focused in on the post workout cocktail :)

Do you just eat this stuff plain? Does it have any taste?

Finally, how in the heck do you eat 2 cups of oats at one sitting? 3/4 of a cup in water makes a pretty good amount IMO!

For the same reason there's a flag flying outside my house: because I'm proud and inspired to live in a country where anyone who works hard can do anything he or she wants with his or her life.

I'm not saying I agree with the current administration (and forum rules prevent me from going any further with that topic), but I still think America is a great country. :)

That's really nice :)
I hope to visit your country one day!
I have relatives in Chicago; a good place to start I Imagine.

Why not?
Why not? I don't know why not. I just have never seen a person nail a flag on the wall in the middle of his fitness equipment, so I was wondering.

Hey John, congrats on 1,500 days. That's a lot of chicken breasts and moving iron from point A to B. Your hard work and dedication show and continues to inspire the rest of us. :tu:Thanks very much, Mike! :) It's been a great ride so far. :nod:


Oops...I missed the waxy maize at 7:30. Must have focused in on the post workout cocktail :)

Do you just eat this stuff plain? Does it have any taste?:lol: Sorry, the thought of eating 40g of Waxy Maize or dextrose plain is pretty funny. I'll have to try that sometime.

Seriously man, it's mixed with my protein shake. Waxy Maize is not nearly as sweet tasting as dextrose, and it has a mild flavor. It doesn't mix very well (even in a shaker), so a blender is best.

Finally, how in the heck do you eat 2 cups of oats at one sitting? 3/4 of a cup in water makes a pretty good amount IMO!How do I eat 2 cups of oats at one sitting?

Ravenously.

I'm cutting right now, so all food is good food. :) I eat my two cups of oats after my egg/egg white & chicken omelet, and I assure you the bowl is clean when I'm done. :lol:

How do I eat 2 cups of oats at one sitting?

Ravenously.

I'm cutting right now, so all food is good food. :) I eat my two cups of oats after my egg/egg white & chicken omelet, and I assure you the bowl is clean when I'm done. :lol:
Yeah I don't get that either 1/2 a cup cooked is a lot. I mean I don't eat oats anymore but also I see a lot of you guys eating like 6-7 egg whites and 1-2 whole eggs for part of your breakfast :eek: I make a 2 whole egg omlette and I am full and have to force myself to eat my pinneapple and whatever else I have with it :lol: .

Yeah I don't get that either 1/2 a cup cooked is a lot. I mean I don't eat oats anymore but also I see a lot of you guys eating like 6-7 egg whites and 1-2 whole eggs for part of your breakfast :eek: I make a 2 whole egg omlette and I am full and have to force myself to eat my pinneapple and whatever else I have with it :lol: .
Well, keep in mind that I weigh 50 pounds more than you. :)

Well, keep in mind that I weigh 50 pounds more than you. :)
Yeah that's very true. Even some of the guys that are more my size can still put down a grip of food I don't get how they do it :lol:

Well, keep in mind that I weigh 50 pounds more than you. :)

I don't, but I still don't have a problem eating 2 eggs+6 whites+1 oz lean meat+1 oz low fat cheese+salsa+spinach. Followed by apple :D

I often make breakfast shakes that after blending come out at around 5 cups (CC+Nitrean+fruit+broc+flaxseed). That's pretty good volume to get down at once, but I think since it's liquid it is easier.

I have never attempted 2 cups of oats. I think I could handle 1 without a problem, but 2 would be pushing it.

John, I wish I would keep my weight room as organized as you do.

I don't, but I still don't have a problem eating 2 eggs+6 whites+1 oz lean meat+1 oz low fat cheese+salsa+spinach. Followed by apple :D
see that's exactly what I'm talking about :lol: if I ate that much food in one sitting I'd puke. That sounds like a n entire days worth of food just in that one meal :lol: (I know it's not and is way to little food, meant as a joke)

Regarding the large quantity of oatmeal, I think we might be getting uncooked and cooked volumes confused. John mentions 2 cups cooked in the food log and 300 calories (which is to say 1 cup of dry oats). I think people might have thought he was cooking up 2 cups of dry oats?

Regarding the large quantity of oatmeal, I think we might be getting uncooked and cooked volumes confused. John mentions 2 cups cooked in the food log and 300 calories (which is to say 1 cup of dry oats). I think people might have thought he was cooking up 2 cups of dry oats?

That's what I was thinking...duh :doh: I was gonna say post a pic of that bowl because that thing has to be HUGE. I have to closely monitor my 3/4 cup to keep it from making a mess in the microwave from bubbling over.

I've never seen this waxy maize stuff....can you only buy it online?

I've never seen this waxy maize stuff....can you only buy it online?
Yes (http://www.trueprotein.com/Product_Details.aspx?cid=23&pid=6737).

thanks so much for sharing your cutting nutrition with us, John, I am finding it very educative:)

John FWIW, I know the Clash song you referenced yesterday :)

thanks so much for sharing your cutting nutrition with us, John, I am finding it very educative:)You're very welcome! :)

I'm more than happy to share, but the real credit goes to Mastover. He's participated in almost 90 bodybuilding events, and his vast pre-contest experience has been extremely helpful and educational to me. Passing that information along is the least I can do!


John FWIW, I know the Clash song you referenced yesterday :):tucool:

"London Calling" was one of my favorite albums when I was a freshman in High School. I listened to it constantly. I was pretty much into metal back then, but that album really resonated with me.

By the sound of it your'e making some kick ass progress on your cut. Hmm on another note, ever thought about joining the justice league john? :p

"My goal is 6% body fat, and that should take about 4-5 months to reach."

John, what bodyfat % do you plan to maintain following your cut/goal of 6%? I've read single digits are not only difficult to maintain, but can be counter-productive (long term). Of course everyone is different, but what do you consider a healthy bodyfat range for men/women? Most books I've read say 12-14% for men, 16-18% for women.

:tucool:

"London Calling" was one of my favorite albums when I was a freshman in High School. I listened to it constantly. I was pretty much into metal back then, but that album really resonated with me.

It's a masterpiece. It encompasses so many different musical styles, and really well too. My favourite song is "Jimmy Jazz". Not such a big fan of their more punky stuff like "White Riot" etc. "London Calling" was my favourite 1970s album for a while but it has recently been overtaken by Television's "Marquee Moon" - in fact I think that's one of my favourites from any era now :nod:

John, what bodyfat % do you plan to maintain following your cut/goal of 6%? I've read single digits are not only difficult to maintain, but can be counter-productive (long term).
Other than when I'm bulking, I've maintained single-digit body fat levels for over four years now. It's doubtful that I'll maintain 6% body fat (but I plan to through the summer months), but unless I bulk again I won't let myself get any higher than 8%. I find 8% fairly easy to maintain by eating clean and limiting myself to one or two cheat meals per week. Avoiding alcohol makes a big difference, too.

Of course everyone is different, but what do you consider a healthy bodyfat range for men/women? Most books I've read say 12-14% for men, 16-18% for women.12%-14% may be healthy for men, but that doesn't mean lower body fat percentages are also not also healthy. Men can remain extremely healthy at far lower body fat percentages than 12%. Men don't have the same health concerns as women who maintain very low body fat levels.

Nice progress, keep it up. One inch off the waist already? That's faster than I thought! :tucool:

Nice progress, keep it up. One inch off the waist already? That's faster than I thought! :tucool:
Thanks, but actually I lost a little over 3/4" from my waist over the past 8 days alone! :)

I've lost a total of 2.5" from my waist since I started cutting on January 1st.

Current & past stats can always be found on my stats page (http://www.johnstonefitness.com/php/stats.php).

:eek: Even better!! :)

John, just take a week off deads. With those hips hurting why not just go ahead and give them a little rest? Listen to your body...

John, just take a week off deads. With those hips hurting why not just go ahead and give them a little rest? Listen to your body...:nod:

I'm going to start doing deads every other week now instead of every week. :tucool:

:nod:

I'm going to start doing deads every other week now instead of every week. :tucool:

That's probably a pretty good idea for you right now. :tu:

What are you thinking of doing during your off week instead of heavy deads? (which we all know is your favorite lift :p )

That's probably a pretty good idea for you right now. :tu:

What are you thinking of doing during your off week instead of heavy deads? (which we all know is your favorite lift :p )
Probably switch around between these:

Heavy bent-over barbell rows
Heavy dumbbell rows
Lighter deads supersetted with shrugs
RDLs

Probably switch around between these:

Heavy bent-over barbell rows
Heavy dumbbell rows
Lighter deads supersetted with shrugs
RDLs

Sweet. :nod:

John, have you ever done snatch grip deads? I've been doing them elevated on 4" blocks. They work the traps pretty hard, and the extened ROM really works the body. Mastover had some good things to say about them in my thread awhile back. I think he said Ian King had recommended them to him.

You would use less weight so that might help you "deload" a bit. Just a thought.

John, have you ever done snatch grip deads? I've been doing them elevated on 4" blocks. They work the traps pretty hard, and the extened ROM really works the body. Mastover had some good things to say about them in my thread awhile back. I think he said Ian King had recommended them to him.

You would use less weight so that might help you "deload" a bit. Just a thought.
That's a very good suggestion. I've never done them before.

I don't have any 4" blocks, but I do have some 4" high heels. I normally only wear them on Saturday night, but I guess I'm willing to make an exception in this case. :o

That's a very good suggestion. I've never done them before.

I don't have any 4" blocks, but I do have some 4" high heels. I normally only wear them on Saturday night, but I guess I'm willing to make an exception in this case. :o

Actually, mine are 3.5" I guess. I had some 4x4s in the garage I cut short and put them together to make my "platform".

I have trouble finding stripper shoes for my size 13s, so I had to improvise. :o

That's a very good suggestion. I've never done them before.

I don't have any 4" blocks, but I do have some 4" high heels. I normally only wear them on Saturday night, but I guess I'm willing to make an exception in this case. :o

joanstonefitness.com? ;)

John, I disagree with your assessment. You probably will see abs at 6% even though they were not clearly visible then. Your body has a greater surface area now as a result of muscle mass and your bodyfat will have to distribute itself over a wider area than was previously the case.


6-pack was also the last thing to show when I cut.. problem area for me as well due to heredity.

John, I disagree with your assessment. You probably will see abs at 6% even though they were not clearly visible then.
I think you misunderstood my update today. You might want to give it a closer read. I'm not talking about seeing my abs. Obviously I have a nice six pack at 8% body fat--you can see that by looking through my pictures. My abs were clearly visible back in 2003--did you see the pictures I posted today? :)

What I'm talking about is a small amount of fat below my belly button that remains even when I'm down to 6%. That's what I want to get rid of.

"Below you'll find my pre-transformation picture, my pre-2006 bulking picture and my current picture. These pictures are updated on the first of each month."

John, you might want to update this part.

"Below you'll find my pre-transformation picture, my pre-2006 bulking picture and my current picture. These pictures are updated on the first of each month."

John, you might want to update this part.
:o
Thanks, George!

I think you misunderstood my update today. You might want to give it a closer read. I'm not talking about seeing my abs. Obviously I have a nice six pack at 8% body fat--you can see that by looking through my pictures. My abs were clearly visible back in 2003--did you see the pictures I posted today? :)

What I'm talking about is a small amount of fat below my belly button that remains even when I'm down to 6%. That's what I want to get rid of.

*shrug* I think most would regard that as the (lower) abdominal area. Nonetheless, I think it'll be gone.. Phsysiologically, you're pretty-much a different animal.

It will be exciting following your progress to reach a "fatless" abdominal region- but one question I have is, will going to 4% eliminate the spot permanently, if it did'nt would you try to reach 3-4% every time you cut?

John, I think I posted that Tom Venuto ~4% body fat thingy. Here's the article.
http://www.bodybuildingforyou.com/articles-submit/tom-venuto/truth-about-body-fat-1.htm

He didn't really write the article on the subject. He kinda did, but then the ~4% thing he just mentioned it once.

Nonetheless, I think it'll be gone.. .I don't think you're right, but I certainly hope you are. :)


It will be exciting following your progress to reach a "fatless" abdominal region- but one question I have is, will going to 4% eliminate the spot permanently, if it did'nt would you try to reach 3-4% every time you cut?No--and that's the problem. When I return to a more sustainable 7-8% body fat, it will come back. Maintaining 4% for any length of time is not feasible.

After talking with Mastover, I've decided against cutting to those levels. My 6% goal will remain. I'll go into more detail in tomorrow's daily update.

John, I think I posted that Tom Venuto ~4% body fat thingy. Here's the article.
http://www.bodybuildingforyou.com/articles-submit/tom-venuto/truth-about-body-fat-1.htm

He didn't really write the article on the subject. He kinda did, but then the ~4% thing he just mentioned it once.Cool, thanks for posting that--it was a good read.

you know its really weird for me to read about people WANTING to get to 6% bodyfat,
i was skinny as §$%! and mal/undernourished for years and before i
started eating properly and weight training i was around 5-6 % ..

i am actually trying to get away from that right now ;)

I think you misunderstood my update today. My abs were clearly visible back in 2003--did you see the pictures I posted today? :)



John, where are the pictures?

you know its really weird for me to read about people WANTING to get to 6% bodyfat,
i was skinny as §$%! and mal/undernourished for years and before i
started eating properly and weight training i was around 5-6 % ..

i am actually trying to get away from that right now ;)
Malnurished 6% is quite a different look than a muscular 6%. :)

Keep training hard!


John, where are the pictures?
19026

John, where are the pictures?

aqui (http://johnstonefitness.com/php/pictures.php)

John,

I made a short video (abt. 40 seconds) with your transformation pictures. Is it o.k. if I upload it to YouTube and put a link from this thread?

John,

I made a short video (abt. 40 seconds) with your transformation pictures. Is it o.k. if I upload it to YouTube and put a link from this thread?
There is already one up there of my early transformation. My current cut is not completed yet, so I'd really rather wait until then if it's all the same to you. I'm still carrying a lot of fat right now and not "in shape".

I'd still be interested in checking your video out if you'd like to email it to me.

Sure, I'll email it to you right now. It's abt. 764 kb.



Edition: I think Søren Ragsdale, with the plate stabilization technique can do a much better job. I'll enjoy watching the transformation video next summer.

"Four 215s".

Comparison shots at roughly the same weight over the years.

http://www.johnstonefitness.com/images/4_215s.jpg

Wow, it's amazing how much "softer" you look at 13% and 14%. Staggering really! :bow:

:tucool:
Looking good my man.
I think you have officially become my mental image of how I want to look physically when I get to my long term goal.
Awesome transformation - I love the side by sides at the same weight over the years.
Train hard and smart. Paul

I hope Turtle is feeling better this a.m.

Wow, it's amazing how much "softer" you look at 13% and 14%. Staggering really! :bow:
I messed up on the 3rd picture--I was actually at 12% body fat (not 13%) then. I corrected it. :)

I hope Turtle is feeling better this a.m.
Thanks, Paul. :)

Turtle is doing surprisingly well today, which is amazing because the doctors said today would be her most painful day. She actually seems pretty comfortable! Must be the Valium and codeine. :)

"Four 215s".
:tu: :tucool: :D I love those comparison shots!

Very nice! Great progress.:bow:

"Four 215s".
I'm curious about whether you consciously had different "focal" body parts, or is that just the way it worked out. I see a lot of growth in pecs, biceps and quads between the second and third photos, and more of a difference in shoulders and lats in the last photo. Is that due to your shoulder injury, different training styles, something else, or am I imagining it?:p

:tu: :tucool: :D I love those comparison shots!

Very nice! Great progress.:bow:Thank you! I know you love comparisons, and I thought of you when I was putting it together this morning. :)

I see you have your and Steve's adjustable DB's pictured in your new avatar. Nice--enjoy! :tucool:


I'm curious about whether you consciously had different "focal" body parts, or is that just the way it worked out. I see a lot of growth in pecs, biceps and quads between the second and third photos, and more of a difference in shoulders and lats in the last photo. Is that due to your shoulder injury, different training styles, something else, or am I imagining it?:pGood question. Probably some of all of the above.

The 2005 post-bulk picture was right after my first bulk, which I'd started in August 2004 after about 8+ months of not being able to do any upper body workouts (shoulder injury). I was doing MAX-OT at the time, and made some nice strength gains, as well as some n00b mass gains. At that point I was just trying to pack on mass and increase my overall strength. If I recall correctly, there was no particular focus placed on any specific body part(s). I have to admit that I was worried about re-injuring my shoulder, and did not work my shoulders nearly as hard nor as effectively as I should/could have.

The 2006 picture was during my 2005 bulk (one month remaining). During that bulk I was focusing more on hypertrophy and less on strength gains. I remember wanting to really bring my back up, and I feel I did a good job there. I put too much emphasis on my arms and not enough on my shoulders, and that is very obvious in the 2006 picture. My legs grow if I even think the word "squat", so they didn't get any particular focus, but were worked hard. My chest growth came about, I believe, because I starting using lighter weight (but still challenging), doing higher reps/volume (4 sets of 10-12, 4 exercises) and focusing on the mind-muscle connection instead of just pushing the weight around. That made a huge difference.

I'll be the first to admit that the March 2007 photo still shows a lot of room for improvement in terms of symmetry, but it's clearly the best of the bunch. This past bulk I used the same exact principles that I used in the previous year's bulk, but I did place some added focus on what I believed were my weakest areas: shoulders, lats, traps and overall upper body width. That's not to say my other body parts got off easy!

I think my two biggest remaining weaknesses are my rear delts and my traps. My traps actually have grown quite a lot (many people don't realize that the trapezius is actually a much larger muscle group than "the two humps on either side of the neck"), but genetically I don't have a lot of height to my traps unless I'm doing a most muscular pose or something.

Right now I'm undecided about doing another bulk. I'm going to wait and see how I look after my cut is over. If I do another bulk, it's going to be much cleaner than the previous bulks. I put on way too much fat the past 3 bulks. In fact, I think I've been underestimating my body fat percentages for quite some time (including in my most recent picture). I'm going to talk a bit more about this in tomorrow's Daily News update.

John, interesting Daily News update today. I confess I'm not an expert on reading bodyfat but i'd dispute anybody who claims they can do so by looking at a photograph or two.

I'm sure if one wishes to get scientific about it, one could employ all manner of impedence and MRI tests and actually get a very precise reading for that snapshot in time.

However, I think the wider question is Why? With the exception of your DL, you keep the weights you lift to yourself. This is probably because it doesn't matter if you lift 5kg less than the next guy. Your goal has never been to be world's strongest man or world's buffest network admin :flex: So why does your BF reading make a blind bit of difference? Bulk until you want to stop, cut likewise and maintain when it suits you to do so. Numbers don't mean anything compared to how you look (and more importantly, feel). Just my 7cents.

Very impressive, John. I've never been one to take or keep track of photographs, but being able to see your progress over time is incredibly motivating, both over your first 400+ days and looking at periodic pics over the last few years. Your example has led me to take weekly pictures so that I can do the same (I don't have the patience...or computer memory to take one every day). :)

Great comparison shot John!

These are always my favorite. Seriously, who has done more with their life fitness-wise in the last 4 years, than you, I don't know anyone.

As far as accurate BF% measurements, my opinion is, who cares? What does an absolute number mean anyway? I guess there is the satisfaction of being scientifically accurate. If you wanted to report your results in a study. But as long as the method used is precise and gives reliable results, the absolute number really has no basis. It is the consistency that will tell you your fat loss is working.

And given the number of degrees of freedom in the equation, body fat distribution, the many measurement techniques (3 sites, 4, 7, tape measure, resistive impedance, water buoyancy), the effect of hydration and how all this can vary greatly from person to person, it seems pretty pointless to argue % points between two people.

John,

First, let me echo the comments of thousands of others and say that your site has been an incredible inspiration to me.

Now, regarding your body fat estimates:

Have you ever considered that during your bulks that you've also developed a significant amount of abdominal muscle which may make your abdominal fat appear more pronounced?

My thinking here is that the fat you added during your bulks may be more noticeable because of the larger muscles underneath. I.e. the fat is riding on top of a layer of more significant muscle from the bulk, and therefore creates the perception of a higher body fat percentage.

And if that's true... can you just imagine the amazing abs that are straining to burn through that layer of fat?

That'd be enough inspiration for me to let those questions about the "actual number" fade into the background.


Best,
E.

(P.S. I used to live in Central Florida... 28 years before I moved to San Francisco.)

John,
Have you ever done the water-immersion body-fat test? It would seem to me that from all I've read that this is the most accurate way to determine one's bodyfat. Since you've been very consistent and accurate with your measurements, if your baseline is indeed off, this would be the way to either confirm or finally put to rest the speculation about it.

Just thoughts from a sleepy mind, Good luck and thanks for all the inspiration !:D

John,

There was definitely all sorts of constructive criticism and all sorts of rude comments. Some don't even know you like we do and what your all about. But your right you put yourself out there and you do a great job of handling the positive and negative of the situation.

I would just like to thank you because I'm pretty sure I would not even have started working out had it not been for the forum. My goals for working out have changed since last year but I have learned a lot from you and countless members here. So thanks for putting yourself out there.

Eric

Your end of month pics are a more relaxed pose without flexing and contracting the muscles, so I think that alone makes you look smoother which could be taken as higher bodyfat. Or you might be holding a lot of water. I agree with the comment on not trying to guess BF by looking at a pic, however, if the tool(s) you are using says 10.5%, then that's what I would use. It's only a number/tool to go by.

I use my Omron BF analyzer a lot and it is reads between 13-15% on a daily basis. Personally, I've never hit single digits according to my measurements, although last year I reached my goal of 12% for a short period of time. Maybe you could say 10.5 + or - 3% for error :D
:gl:

Interesting debate about your "true" body fat percentage. As I've understood it, and as I explained when I put together the visual guide (http://forums.johnstonefitness.com/showthread.php?t=31392&), I've always considered body fat assessments to be estimates only.

You know how a person can't be diagnosed with Alzheimer's disease except by autopsy? I kind of look at "true" body fat percentage in a similar way. You don't really know for sure the exact mass of each of the components of your body. (Maybe my bones are denser than yours. Maybe your lungs are bigger. Most body fat measurements use methods that should account for these differences, but they might not.)

Where it gets tricky is that some methods may predict body fat percentages quite accurately within certain ranges, and less accurately beyond those points. You've had a huge range in total body weight and in body composition. I think I remember you saying that your body fat scale gave you less consistent readings as you got heavier. Perhaps the skinfold test suffers from the same limitations.

I think another thing that comes into play is that 10% body fat might just look different on people of different total body weights. It's reasonable to consider that a 240 pound man with 24 pounds of fat would have a different-looking midsection than a 160 pound man with 16 pounds of fat. It's almost guaranteed that each of those people have a different amount of fat covering their abs.

I think I would need to study more photos. :read:

Maybe my thinking on this is flawed, but it's extrapolated from the way it's explained at this site (http://www.sport-fitness-advisor.com/bodyfatscales.html):
Like all body fat tests, body fat scales don't actually measure your body fat percentage. They determine your body density. The examiner (or the scales) then uses a formula to calculate body fat percentage based on body density. Here's the key...

These formulas just predict your body fat. Unfortunately there is no one formula that accurately predicts body fat for the whole population. Differences in age, gender, ethnicity, body size, and fitness level all have a significant affect on the results.

Whether body fat scales measure your "true" body fat percentage or not doesn't matter! As long as they can accurately monitor changes in your body composition over time, that's all you need.

If your were any "normal' guy then I would say who cares?! But as you have a whole web community based originally on your progress in fitness, i can understand why you would want to get it as accurate as possible. The 3 things people always want to know are how much you can lift, what do you eat, and what body fat percentage you are at.

I must admit i though you were a bit off for a while, maybe by 1-2% points. It maybe the extra mass that makes you look those couple of points higher as I would have definitely said you were 6% or below on your initial cut.

Maybe it would be interesting to get a dexa-scan or an immersion test done.

Love your site and progress, keep up the good work.

However, I think the wider question is Why?

As far as accurate BF% measurements, my opinion is, who cares?

If your were any "normal' guy then I would say who cares?! But as you have a whole web community based originally on your progress in fitness, i can understand why you would want to get it as accurate as possible.

I've also received some email on this topic, and everyone seems divided into two camps: "Who cares" and "I can see why you'd want to be accurate". :lol:

I think because I choose to make an attempt at determining my body fat levels and then labeling some of my pictures with those numbers, I owe it to everyone who visits my site to be as accurate as possible. That said, body fat percentages can only be estimates--even immersion tests. The 3-point caliper test that I use certainly has the potential of being off quite a bit. I try to use the caliper test along with my measurements and my reflection in the mirror to arrive at something that is somewhat accurate. Ultimately all of this amounts to is just a rough estimate, and just a number. I agree with that, but because I attempt to track my body fat percentage, I feel like I should be open to other opinions as to the accuracy of my estimates. If enough people say, "Hey man, you're way off!", then chances are I am! I don't consider it an attack or anything, just something interesting to discuss and something for me to consider. :)

Maybe one day I will have an immersion test done. Maybe once I think I'm at 6%.

I appreciate all your comments!


Very impressive, John. I've never been one to take or keep track of photographs, but being able to see your progress over time is incredibly motivating, both over your first 400+ days and looking at periodic pics over the last few years. Your example has led me to take weekly pictures so that I can do the same (I don't have the patience...or computer memory to take one every day). :)Thanks!

I think weekly photos are just fine. To this day I still wonder how I had the discipline to take all those photos. I wouldn't do it again. :lol:


First, let me echo the comments of thousands of others and say that your site has been an incredible inspiration to me.Thanks! I'm really glad you like the site. :o

Have you ever considered that during your bulks that you've also developed a significant amount of abdominal muscle which may make your abdominal fat appear more pronounced?I don't think that's the case, but I time will tell as I continue to slim down. :)


Have you ever done the water-immersion body-fat test? It would seem to me that from all I've read that this is the most accurate way to determine one's bodyfat. Since you've been very consistent and accurate with your measurements, if your baseline is indeed off, this would be the way to either confirm or finally put to rest the speculation about it. I have not, but it's something I've thought about. As I mentioned above, maybe I'll do it this summer. :)


There was definitely all sorts of constructive criticism and all sorts of rude comments.I didn't see anything too negative. A couple of people were laughing at my estimates, but that's so amazingly tame compared to some of the stuff I've read about me. I wish all people were so "rude". :lol:

I would just like to thank you because I'm pretty sure I would not even have started working out had it not been for the forum. My goals for working out have changed since last year but I have learned a lot from you and countless members here. So thanks for putting yourself out there.That's awesome to hear! You're welcome, and thanks for being part of the community here. :)


Your end of month pics are a more relaxed pose without flexing and contracting the muscles, so I think that alone makes you look smoother which could be taken as higher bodyfat.It's true that I don't flex hard, but I do sort of tense my muscles. I think my fat is what is making me look fat. :)


Interesting debate about your "true" body fat percentage. As I've understood it, and as I explained when I put together the visual guide (http://forums.johnstonefitness.com/showthread.php?t=31392&), I've always considered body fat assessments to be estimates only.I agree completely. I guess I'd just like to make the estimates as accurate as possible.

I think another thing that comes into play is that 10% body fat might just look different on people of different total body weights. It's reasonable to consider that a 240 pound man with 24 pounds of fat would have a different-looking midsection than a 160 pound man with 16 pounds of fat. It's almost guaranteed that each of those people have a different amount of fat covering their abs.This is an excellent point. :nod:


Love your site and progress, keep up the good work.Thank you very much! :)

John, just wondering what your wrist size is? I am plugging in your stats into the calculator I use :) And has it always been the same size, since you started?

Everyone is going to have their genetic problem areas. As far as competitve bodybuilders go, I know guys who get absolutely peeled and zinged abs come show time, but have soft and blurry quads. I've known and seen others who have striated glutes, but their abs just refuse to get dialed in, while holding fat in their lower backs. Using myself as an example, my abs and quads always get dialed in, yet my hamstrings and pecs carry extra fat. And if I diet down to a bodyfat level under a certain percentage, I lose my upper pecs completely. :mad:

I realized that I looked more ripped with better muscle quality at 4% then at 3%.

Other than the immersion test, a 9 site bodyfat caliper would be the best bet, if accuracy is a concern. At least much better than those digital 3 site calipers, which I've found to register levels lower than what people really are. However they can be used to indicate if you are going in the right direction.

The most effective method to get those problem areas to "come in", is to diet harder and longer.

IMO

John, just wondering what your wrist size is? I am plugging in your stats into the calculator I use :) And has it always been the same size, since you started?My wrist measured 7" back when I was fat in 2003. After about a month or two it dropped to 6.75", where it has remained over the past 4 years.

Keep in mind that I measure my waist in a different location than the commonly accepted location. I measure just beneath my belly button because it's the widest point of my waist. Measuring this way makes my waist measurement a little bigger than it would otherwise, but that's the most useful spot for me personally since that's the area where I hold most of my fat.


Other than the immersion test, a 9 site bodyfat caliper would be the best bet, if accuracy is a concern.
:doh:

I can't believe I didn't think of that. Great idea! My calipers are only a 3-point digital set, and may very well be the reason I'm reading what many perceive to be a low figure. I'm going to get the FatTrack Pro digital calipers (http://www.johnstonefitness.com/store/shop.php?c=health&n=3760931&i=B000G82PH2&x=FatTrack_PRO_Digital_Body_Fat_Management_System_ with_FREE_Composition_Tracker_Body_Fat_Tracking_So ftware). They have the Jackson-Pollack 3 and 7-point equations built in, but will also allow me to take 9-point measurements and compute my body fat manually using other formulas.

This should be interesting--thanks, Mastover!

I'm going to get the FatTrack Pro digital calipers (http://www.johnstonefitness.com/store/shop.php?c=health&n=3760931&i=B000G82PH2&x=FatTrack_PRO_Digital_Body_Fat_Management_System_ with_FREE_Composition_Tracker_Body_Fat_Tracking_So ftware). They have the Jackson-Pollack 3 and 7-point equations built in, but will also allow me to take 9-point measurements and compute my body fat manually using other formulas.


I'm a little confused, can't your current calipers be used in 9 places and then you manually calculate the 9-point measurement or 7 or 3 or any number you want? it might be a good idea to get a new set anyway (that one looks pretty cool), just wondering how your old ones work. I have the digital fat tracker II and I can take measurements in mm anywhere and write the value down and use any formula.

I'm a little confused, can't your current calipers be used in 9 places and then you manually calculate the 9-point measurement or 7 or 3 or any number you want? it might be a good idea to get a new set anyway (that one looks pretty cool), just wondering how your old ones work. I have the digital fat tracker II and I can take measurements in mm anywhere and write the value down and use any formula.
Sorry--I should have been more clear on this.

I have the same caliper as you do, but I'm replacing it for two reasons: I'm mainly replacing it because my current caliper is acting a bit flaky, and sometimes cuts off in the middle of a measurement even after installing a fresh battery. For all I know it's messing up in other ways, too. I might as well get a better set!

Also, I've never done anything more than a 3-point test, and this caliper reportedly has good instructions for taking measurements in more locations. I could probably find this information on the web, but as long as I'm replacing my caliper I might as well get a good one.

With regards to my body fat percentage using 7-point and 9-point skinfold tests, the results are in:

14.7%

Much, much more information in today's update (http://www.johnstonefitness.com/news/mar_2007_news_archive.php#03082007).

Interesting post John.

One positive to take from your botched numbers: you have lost 5% bodyfat in 2 and a bit months :)

To be honest the numbers don't bother me at all. I can measure my own bodyfat in 5 different ways, get 5 different numbers but the only result that counts is the one in my head that says "lose some more fat, porky".

The most important thing is that you were satisfied with where you were at at the end of your cutting periods. Sure, you may look back now and wonder "what if" if you'd carried on and gotten down to a "real" 8%, but really, if you were satisfied with what you thought was 8%, would there have been much real benefit to putting yourself through more cutting? I mean who enjoys cutting? :D

I'm rambling. *shuts up*

Kudos John for taking the high road on this body fat issue. It doesn't change my opionion of you or my desire to do the best that I can do in any way. Keep on inspiring us. :bow:

Yeah John, you remain one hell of an inspiration to me. Even more so now because this has made you more human to me (if you can understand what I mean).

Just wanted to say that I think you look fantastic and if I looked half as good as you I would be one happy camper indeed. :tu::tu:

My 2006 end-of-bulk body fat percentage can be surmised with a reasonable degree of accuracy. That percentage is pretty ugly: 19% body fat. Yep, at this point I honestly believe that I was at least 19% body fat at the end of my 2006 bulk. It's an ugly number, but there's no way around it.
It doesn't really seem like much of an issue to me, other than the labelling of the pictures.

I don't think it's such an ugly number.
http://www.ehow.com/how_8936_interpret-body-fat.html
http://www.inch-aweigh.com/calc_body_fat.htm

For that "gotta have body," shoot for a body fat percentage between 14 to 17 percent for men. But anywhere from 18 to 25 percent for men, is considered healthy. :p

But then, I've always been more into mirrors and photos for assessing health, appearance, and progress rather than numbers.

Would you have altered your training and nutrition during your bulks if you had suspected your body fat percentage was that much higher than what you believed at the time? You might be a smaller, weaker person now if you'd limited your growth in those phases. As long as you can continue to look at those points as successful stepping stones towards your goal, it doesn't make much difference in the long run.

Well, at least the calipers were a good purchase ;) . Really, I don't think you need to back peddle. So long as the method you were using was consistent throughout and you were happy with your appearance, then the "actual" number is irrelevant if you ask me. Keep at er' :)

It's so irrelevant especially considering how happy you were with the way you looked until you focused on a number. Keep up the good work.

Thanks for the comments everyone.

I fully realize that my body fat percentage is only a number. Ultimately how I look and feel are, of course, by far the most important things. However, many people look to my site for quality information about my transformation, so I feel it's very important that I make every effort to ensure the information I chose to provide is as accurate as possible.

Of course I don't look any different today than I did yesterday before I knew my "new" body fat percentage. As I said this morning, I'm not in the least bit discouraged or downhearted about this! Sure, the number was a shock, but that's mainly because I had no idea I was so far off.

And, yes--19% body fat at the end of my bulk is way too high. This is not an arbitrary comment--there is a very good reason I feel this way. Trying to cut down to 6% body fat from 19% will almost assuredly lead to some amount of muscle loss. By keeping my body fat lower when I bulk, I stand to retain more muscle while cutting.


Would you have altered your training and nutrition during your bulks if you had suspected your body fat percentage was that much higher than what you believed at the time? You might be a smaller, weaker person now if you'd limited your growth in those phases. Absolutely I would have changed my nutrition. Eating a caloric surplus when bulking is important, but an excessive surplus doesn't help build muscle: it simply turns to fat, and that makes cutting more difficult and "risky" (speaking from a muscle-retention standpoint). If I bulk again, I'm going to eat a 100% all-natural diet like I'm eating now. I'll just raise the number of calories.

Hey John. Read todays update and saw that you where a little higher than you thought. I had it in my head somewhere that we discussed this before, and i found this.. not to say i told you so, but i think we where on track for something back then:

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.

And, as a response, you posted:

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).


So.. all this just makes it so much more exciting to see what you actually gonna look like at 6%. Damn!

EDIT: And on a sidenote, what method did you use before? I currently use a Fat Track II electronical caliper, and it reads way low on me. I had in mind that you used something similiar..

EDIT: And on a sidenote, what method did you use before? I currently use a Fat Track II electronical caliper, and it reads way low on me. I had in mind that you used something similiar..I was using the same caliper. Apparently it was reading way low on me, too. :lol:

In your update you made it seem like you were taking a lot of flak for this, I hope it isn't true. I think your announcement today shows how genuine your motives are in all of this. As I take it: to share as much fitness information with as many people as possible. I should think it would be even harder for people to find fault with your websites now. If someone was just trying to promote themselves, sell something or anything else you've been accused of, why would they bother to even address this.
Hopefully most people will take this for what it is, you continually striving to offer a motivaltional and accurate fitness website.

Anyway :gl: with your now adjusted goal.

I was using the same caliper. Apparently it was reading way low on me, too. :lol:
Damn!

Although, i guessed i wasn't 8.7 % ;)

So, is Masterover going to adjust the diet based on the new numbers? Just curious if this has been discussed or do you stay the course?

In your update you made it seem like you were taking a lot of flak for this, I hope it isn't true.Not a bit! Sorry if it at all seemed that way, or was in any way a negative update. I think "shock" followed by "pensive" (on how best to update the site to reflect this new information), followed by "upbeat determination" is what I was going for. :)


Anyway :gl: with your now adjusted goal.Goal is still the same, just a bit further away than I thought. But thank you! :)


So, is Masterover going to adjust the diet based on the new numbers? Just curious if this has been discussed or do you stay the course?Doubtful. I am still losing fat at a good rate, and my new meal plan (with a few more calories shaved off) takes effect on Monday. Of course I could be wrong: Mastover may see today's update and want to make some changes. Of course that's fine by me, but I suspect we'll continue as planned.

14.7%
Zowie. I didn't get to read this stuff until just now.

I was going to skip my cardio tonight, but something tells me I'd best go. I'm tempted to order one of those calipers myself, but I don't know if my fragile little head could take the truth.

-R

Hey John,

Did you ever see the thread where Skippy, a.k.a. Abdominator, posted the different pictures of bodyfat percentages?

http://forum.bodybuilding.com/showthread.php?s=&threadid=214711

Edit - the pictures seem to be down, hopefully they'll go back up soon.

John!

I think it's awesome that you found out your body fat is higher than you thought it was! It only means that when you get down to the true 6% BF, that fat the you've always been having trouble with might not even be a trouble anymore! Looking forward to seeing you when you reach that goal. :tucool:

I'm not sure if I can say this without looking like a jerk, and I don't mean any disrespect in anyway, so here goes. I'm kinda happy that your body fat % is higher than reported. My favorite pics are your summer '03 pics because you can see so much definition at 8% bf. That was my goal, but I didn't really want to go down to 160 lbs. I just assumed that the extra muscle was making you bulkier, but it would require a much lower bf(4%?) to get that really "cut" look. Now I can't wait to see what you look like when you do hit 6%. I imagine those will become my new favorite pictures and goal.

I have to admit that I am a little bit shocked by the new numbers -- It is very hard to believe that you were 19% at the end of your last bulk...but, I guess calipers are more accurate than just eyeballing it. In light of this new information, I wonder if your original starting point was significantly more than 30%? It is hard to imagine that there is only an 11% difference (in bf %) between your last bulk and your 2003 starting point.

Honestly, I really admire the way you've handled this -- Rather than getting angry and dismissing your critics, you used their constructive criticism to learn something new.... :tu:

So, is Masterover going to adjust the diet based on the new numbers? Just curious if this has been discussed or do you stay the course?

Good point. Also makes me wonder if having a trainer actually in the same state as you would have helped (either now or in the past) you avoid putting on so much unwanted fat? Regardless....you are still the man!

You know what they say about the internet - it adds 10 pounds. ;)

I'm tempted to order one of those calipers myself, but I don't know if my fragile little head could take the truth.
The interface is a bit clunky, but all in all it's not a bad caliper. I created and saved custom profiles for me and Lisa, and once I did that taking measurements was easy. It comes with computer software that I have not installed yet, and a nice carrying case.


Did you ever see the thread where Skippy, a.k.a. Abdominator, posted the different pictures of bodyfat percentages?I'd not seen that thread with the pictures (which, I suspect, are long gone because they were attachments and skip may have needed to free up some space), but I've seen those text descriptions that Skip used. Those descriptions are very general, though. For example, look at my avatar: my abs are showing at 14.7% body fat. That doesn't really fit with those general descriptions. I do think they are a good guide for many people, though.


I think it's awesome that you found out your body fat is higher than you thought it was! It only means that when you get down to the true 6% BF, that fat the you've always been having trouble with might not even be a trouble anymore! That is my hope! Of course I suspect I was at 6% back in July of 2003 and I still had some fat there, but some have speculated that it might not be such a problem now after all the changes I've made since then. We'll see! :)


I'm not sure if I can say this without looking like a jerk, and I don't mean any disrespect in anyway, so here goes. I'm kinda happy that your body fat % is higher than reported. There was absolutely nothing insulting about what you said! In fact, after the initial shock of the high number wore off, I was also happy. It felt kind of liberating. I don't think I look too bad now (thanks in large part to the mass I've added), so I'm very excited about how I'll look with 20 more pounds of fat gone!


I have to admit that I am a little bit shocked by the new numbers -- It is very hard to believe that you were 19% at the end of your last bulk...but, I guess calipers are more accurate than just eyeballing it.In general, sure, but I think some people are better at judging body fat levels then others. Me? I'm not so good at it. Mastover, on the other hand, has a very experienced eye. He PM'd me this afternoon after reading this morning's update and confided in me that he thought I was around 20% BF after my bulk. I had no idea! Also, don't forget that some of the guys over at the MT forum started me thinking about the accuracy of my body fat based strictly on their observations of my photographs. Some of those guys were almost dead-on with their estimates!

In light of this new information, I wonder if your original starting point was significantly more than 30%? It is hard to imagine that there is only an 11% difference (in bf %) between your last bulk and your 2003 starting point.I have a lot more muscle now, so I wear the fat better. :) That said, I think it's entirely possible that I was higher than 30% when I started. I was a tub of goo.


Honestly, I really admire the way you've handled this -- Rather than getting angry and dismissing your critics, you used their constructive criticism to learn something new.... :tu:Thanks, Joe. I can't say I've been 100% successful in that area, but I do try.


Good point. Also makes me wonder if having a trainer actually in the same state as you would have helped (either now or in the past) you avoid putting on so much unwanted fat?I think I need to take responsibility for this. At this stage in the game I am perfectly capable of measuring my fat and keeping tabs on my bulking progress. I didn't put forth the effort to make sure my readings were accurate, even when I could tell I was putting on too much fat. I won't make that mistake again. :)


You know what they say about the internet - it adds 10 pounds. ;):lol: :nod:

I quote this, so when you are back at 6% i can tell say, i told you so!

"Mistakes are painful when they happen, but years later a collection of mistakes is what is called experience.”

Maybe i missed something how do you know the new caliper isnt off. Have you ever tried getting dunked? http://www.getdunked.com

John, strictly out of curiosity - what does your body fat scale tell you? If you can, do one with the normal settings, then try one with the "athelete" settings.

If you don't want to, trashed the BF% scale, or otherwise, no worries! I just wanted to see how the real caliper number stacks up against the scale. Make sure you're nice and hydrated!

Still looking good and strong - ripped and abs at 14% is nice. :)

I was wondering about if you had considered a water test too. I've heard they are super accurate.

Yeah, and I'm pretty jacked to see what you look like at 6%!

Maybe i missed something how do you know the new caliper isnt off. Have you ever tried getting dunked? http://www.getdunked.com

I was wondering about if you had considered a water test too. I've heard they are super accurate.

While hydrostatic testing is considered the "gold" standard for body fat testing, a properly performed 7-point skinfold test is generaly regarded to be accurate to within ~1% of a dunk test.

I'm not looking for absolute precision here, just a reasonably accurate method for tracking my body fat on a regular (weekly) basis.

Once I reach 6% body fat (as judged by the calipers), the plan is to go have a dunk test to see how close I really am to 6%. :tucool:


John, strictly out of curiosity - what does your body fat scale tell you? If you can, do one with the normal settings, then try one with the "athelete" settings.I don't have an "athlete" setting on my PoS BF scale. To give you an idea about how long it's been since I used it, the age still reads "34". :lol:

I'm well-hydrated right now, so I'm going to go update the settings and do one just for you. The scale sucks, so it's going to be way off, though...

:lol: 28%. I told you it sucks.

Still looking good and strong - ripped and abs at 14% is nice. :)My strength is up, and it is nice to see my upper abs at this body fat level. I guess it bodes well for what's to come. :)

I think DEXA is slowly creeping up as the gold standard over hydrostatic weighing but more expensive, double the average cost (~$100)

I think you handled the body fat discussion very professionally. With Lisa's help, it only adds to the integrity of the measurements from this point forward. In fact, it actually motivated me to strive harder to reach single digits, if for no other reason, to prove to myself that I can do it.

Personally, I've found it to be fairly easy to maintain 13% to 15% on a daily basis (once I got there). It took me additional focus and discipline to hit 12%, which is the lowest I've attained. The biggest thing that seemed to help me was closely watching my serving sizes. I just don't know if I have the long term discipline to stay at 12% :confused:

Hey John, this is the first time I noticed you had your own thread :lol: . But I just want to say if you looked the way you did at 19% bf, then I cant wait to see you at 10%...ud be unbelievably ripped

Hey John, if you're last BF-measurment was way off, wouldn't it be EASIER to loose that piece of fat you're always complaining about below your bellybutton? I mean, if you thoguht that you before were around 7-9% BF but infact were around 10-12%, if you now really reach the "true" 8% BF, wouldn't that fat disappear?

I hope you understand my rambling :o

I think DEXA is slowly creeping up as the gold standard over hydrostatic weighing but more expensive, double the average cost (~$100)I'd pay that once a year or so just to keep tabs on my accuracy. I'm not familiar with DEXA, but I'll look into it this summer when I have my BF tested with a more advanced method.


With Lisa's help, it only adds to the integrity of the measurements from this point forward.It's not like I have a choice--I can't take my own tricep and subscapula pinches. :lol:


Hey John, this is the first time I noticed you had your own thread :lol: Superthread, mind. :p


Hey John, if you're last BF-measurment was way off, wouldn't it be EASIER to loose that piece of fat you're always complaining about below your bellybutton? I mean, if you thoguht that you before were around 7-9% BF but infact were around 10-12%, if you now really reach the "true" 8% BF, wouldn't that fat disappear?

I hope you understand my rambling :oI do, but my early BF measurements were probably high, not low. For example, I thought I was 8% in this picture, but was probably more like 7% or 6%.

http://www.johnstonefitness.com/all/front/152.jpg

I do, but my early BF measurements were probably high, not low. For example, I thought I was 8% in this picture, but was probably more like 7% or 6%.

http://www.johnstonefitness.com/all/front/152.jpg

:confused:

Do you mean "low, not high"?

:confused:

Do you mean "low, not high"?
No. "High" meaning my early body fat estimates were higher than my actual body fat percent. 8% is higher than 6% last time I checked. :)

No. "High" meaning my early body fat estimates were higher than my actual body fat percent. 8% is higher than 6% last time I checked. :)

Well dang, I've confused myself now. Must be the Friday factor :whistle:

I think what we should understand is, getting to a lower bodyfat percentage doesn't guarantee that you are going to look more ripped and cut up than someone who is at a higher percentage. John is not merely attempting to "lose weight" or "tone up" or look like Brad Pitt, or whoever the hot flavor of the month celebrity physique is.

I remember a show where I had a young guy compete for his first time. After the show, we went up to the judging table to get feedback regarding what to improve upon in the future. The guy who came in second to the winner, was arguing with the head judge (along with his trainer) because he felt he was more conditioned and deserving. His coach said, "but my guy measured out at 2.74% three days ago!". (the eventual winner told me backstage that he was around 4%). Well I guess the head judge had enough and said, "do you know why your guy came in second? The other guy was more muscular and ripped!"

The lower you get, the more chance of muscle loss, even with big guys like John. We want to minimize that, and that will be our goal, along with very little strength decreases. So, if John reaches 6% bodyfat, he will give the illusion of being lower. :nod:

OK....carry on. Sorry for the interruption :D

The guy who came in second to the winner, was arguing with the head judge (along with his trainer) because he felt he was more conditioned and deserving. His coach said, "but my guy measured out at 2.74% three days ago!". (the eventual winner told me backstage that he was around 4%). Well I guess the head judge had enough and said, "do you know why your guy came in second? The other guy was more muscular and ripped!"
Couldn't that just indicate the natural error range in the estimate of body fat percentage? First place guy measured 4% body fat; maybe his "real" body fat is 3.2%. Second place guy measured 2.74% body fat; maybe his "real" body fat is 3.6%. Or was there a big difference in their total mass?

Couldn't that just indicate the natural error range in the estimate of body fat percentage? First place guy measured 4% body fat; maybe his "real" body fat is 3.2%. Second place guy measured 2.74% body fat; maybe his "real" body fat is 3.6%. Or was there a big difference in their total mass?

Could indicate a variety of factors. Bottom line....don't get too hung up on bodyfat percentages if you think the lower you go, the more impressive and dimensional you'll look. Even with a 9 site caliper, you are looking at anywhere from a 3%-5% margin of error.

ok with todays update I am starting to wonder if John might be obsessing a little too much over this.
I know you want to stay really strict on the diet and reach your goals but at what point do you have to step back and think that maybe it is taking over your life.
I could see if you were competing and were only a couple weeks away from a show you shouldnt have had that beer. But your not. You are an everyday guy who just has alot of dedication.
That one beer might have set you back half a day at the most. Also having a beer every so often is actually healthy. Its not like you would have been getting drunk or anything.


But that is just my opinion. Their is a diffrence between self control and obsession. I think you might be bordering on obsession right now.

ok with todays update I am starting to wonder if John might be obsessing a little too much over this.
I know you want to stay really strict on the diet and reach your goals but at what point do you have to step back and think that maybe it is taking over your life.
I could see if you were competing and were only a couple weeks away from a show you shouldnt have had that beer. But your not. You are an everyday guy who just has alot of dedication.
That one beer might have set you back half a day at the most. Also having a beer every so often is actually healthy. Its not like you would have been getting drunk or anything.


But that is just my opinion. Their is a diffrence between self control and obsession. I think you might be bordering on obsession right now.

That's all well and good, but in my opinion if you're going to cheat you must schedule your cheats. I've learned this the hard way.

Saying things like "it's only one beer, it won't derail me that much" puts you on a slippery slope and before long you're making more and more excuses. It sets a dangerous precedent and breaks you out of the tough mental discipline mode.

If you want to include cheats in a regime then that's fine, just make sure they're scheduled. I look forward to my weekly cheat and I feel no guilt because I know that everything else around my programme is finely tuned and optimal for my progress.

Kudos on resisting the beer John, you're one strong-willed mofo.

ok with todays update I am starting to wonder if John might be obsessing a little too much over this.
I know you want to stay really strict on the diet and reach your goals but at what point do you have to step back and think that maybe it is taking over your life.
I disagree. Since when has drinking beer been an important part of someone's life? :)

Good work, John. :cool:

...
I could see if you were competing and were only a couple weeks away from a show you shouldnt have had that beer. But your not. ...

The way I see it, he is competing. He is competing against himself, against easy temptations, against anything that interferes with his goals. It does not matter whether his goal is to win a BB comp or to do to the letter what he planned to do within the next weeks... Either you have the focus or you don't. I can understand him because I am myself also a black-or-white kind of guy. That's not the same as obsession. It's allright if some other people take a longer approach and follow the ride in a more relaxed way. That is fine to me, as well. But each of us have their goals and keeping honest to yourself is far away from obsession.

Just my opinion, I tend to get the "you are obsessed" quite a lot as well. It did bother me in the past, it doesn't now. My "obsessions" don't interfere with the other aspects of my life at all, apart from making them better.

I disagree. Since when has drinking beer been an important part of someone's life? :)

Good work, John. :cool:

http://ca.askmen.com/sports/foodcourt/45_eating_well.html


Its not important but life is too short to not enjoy yourself sometimes.
But that is just me. John has enough dedication to this that if he would have had that beer he wouldnt have gone off track.


But this is just my observation. I wouldnt want John's quest for a healthier life to actually turn into an obsession/disorder

But that is just my opinion. Their is a diffrence between self control and obsession. I think you might be bordering on obsession right now.
This isn't permanent. This isn't for the rest of my life. No one is forcing me to do this. It's a short-term, ultra-regimented cutting diet. I made a commitment to cut until I reach my goal, and not stray from my program at all until I reach that goal.

I think it's a little funny that no one said a single word indicating that my plan was too "strict" when I stated it at the beginning of my cut, but now that I'm seeing it though and actually living up to my word I'm suddenly "obsessive". :)

I'm not asking anyone to do what I'm doing. What I'm going is for me, and I want to do it.

Oh, and alcohol is not good for you. Alcohol is toxic to our bodies, and that's a fact. Any health benefit that comes from drinking wine or beer can be obtained in other ways without alcohol.

I find it a little surreal that I'm taking criticism on a fitness site for passing on a beer! :lol:

I'm impressed you passed on the brew John. Now if only I could manage that... :D

ok with todays update I am starting to wonder if John might be obsessing a little too much over this.
I know you want to stay really strict on the diet and reach your goals but at what point do you have to step back and think that maybe it is taking over your life.
I could see if you were competing and were only a couple weeks away from a show you shouldnt have had that beer. But your not. You are an everyday guy who just has alot of dedication.
That one beer might have set you back half a day at the most. Also having a beer every so often is actually healthy. Its not like you would have been getting drunk or anything.


But that is just my opinion. Their is a diffrence between self control and obsession. I think you might be bordering on obsession right now.
Missing out on some booze means that bodybuilding is "taking over your life?" :)

If he'd have failed to take his dog to the vet so he could get a meal in, or failed to make a deadline at work because he was in the gym 7 hours a day, that's a different story, but turning down one beer doesn't make him obsessed. At least I don't think so, but then again everyone says I'm obsessed too. :confused:

If you want to work a beer (or ice cream, cake, pizza, whatever) into your diet now and then that's fine, you can still be successful. John just wants to be really strict for a few months. I don't see anything wrong with that. He's gone through a few cutting cycles where he utilized cheat meals and drank alcohol once in a while, he just wants to try something different this time.

Besides, did you read the whole update? "One beer would turn into three." If that's really the case, he made a good decision. Some of us know we have to stay in that zone to reach another level; I'm the same way. Except, for me, one beer would probably turn into twelve. :blank: