Hi John,

Your cutting diet is quite low in fat, which is similar to my approach(Fat just doesn't satisfying my hunger so its low, vs carbs/protein).

Do you notice any reduction in libido, sorry quite a person question :o but ive noticed this and since youve been on a ~10week cut like myself had to ask.


I did have another question...
Do you have any "What i've learnt along the way" tips such as how much weight to gain when bulking, any regrets you had from cutting at to low or high calories etc? Always nice to learn from others, so we can avoid the mistakes also.


Looks like your battling back against the illness's, good to see!
As usual, very motivating to see your great progress!
Thank you :)

Tomorrow is day 2000. How are you marking the occasion. Congratulations on 2000 days of good health and fitness.

That's some volume on cleans :nod::tu:

I rarely work cleans like that unless I'm doing complexes with light weight.Yeah, I wasn't going very heavy on them, either.

I have to thank Mastover for turning me onto Oly lifts like the power clean. I really love them, and I think they are going to play a large role in my upcoming bulk.



Do you notice any reduction in libido, sorry quite a person question :o but ive noticed this and since youve been on a ~10week cut like myself had to ask.
No, not at all.



Do you have any "What i've learnt along the way" tips such as how much weight to gain when bulking, any regrets you had from cutting at to low or high calories etc? Always nice to learn from others, so we can avoid the mistakes also.

I guess I have a million of those, but I've never compiled them into a single list. I do try to talk about all my triumphs and failures in my daily news updates. :nod:



Tomorrow is day 2000. How are you marking the occasion. Congratulations on 2000 days of good health and fitness.Thanks!

I plan to mark the occasion with a killer leg workout. :spaz:

2,000 days... not a little thing. Big-time Congrats to you, man. Most people can't make 20 days, much less 2,000. Now, if only I could manage it...

Way to go John! 2,000 days is a huge mark and also should be recognized as the mark of how long you have inspired others to change their lives as well!! :claphigh::claphigh::claphigh:

John, congrats on the 2000 day mark!

Congrats on 2000 days. :tu: I am always in awe of all your accomplishments. :claplow: Here's to another 4000! :D

John,
What is the story of the starting photo you posted in today's update. Even when you were out of shape at the start, that has got to be the worst photo of you ever taken.

Thanks very much, guys! It sure doesn't feel like it's been almost 6 years. Time flies when you're having fun. :)


John,
What is the story of the starting photo you posted in today's update. Even when you were out of shape at the start, that has got to be the worst photo of you ever taken.
That's pretty much how I looked back then. I rarely got my hair cut, and was pretty unkempt most of the time. I just didn't care. :o

That picture was taken on October 30, 2002 (a couple of months before I started my transformation). One morning after my first bowl of weed I was talking to my brother, Paul, on the phone. I looked in the mirror while we were talking and said, "Damn, dude, I feel like total crap, and I'm starting to look like death..."

Paul, of course, deflected and said I couldn't possibly look as bad as I had described, so I took a couple of pictures right then and there and emailed them to him.

Here's another picture I took that morning and have never posted before today:
26771


After looking at the pictures, Paul agreed that I looked like hammered dogshit.

Seeing those pictures shocked me. I think that was one of the first days when I started thinking about making some changes.

Wow... the look on your face in the pic makes me think of some guys at my school... That's not good for them. I've tried sharing this site with them, or any info about good health for that matter, but they just don't see the 'need' for it.

You sexy bitch! Love the retro-picture. :lol:

Congrats on this milestone date!

-R

Congratulations John, your a true inspiration. 2000 Days is a massive effort!

hey john !

i do not know if the link works for you but its of german bodybuilider ronny rockel who does mostly do frontstquats
and not backsquats for his legs. (and some legpressing ofcoz) and his quads are fine !

http://clips.team-andro.com/view_video.php?viewkey=b8ce792f8c786bb23fe5

its nice seeing him doing 200kg fronstquats some weeks out of a contest lol dude's a beast !

Wow... the look on your face in the pic makes me think of some guys at my school... That's not good for them. I've tried sharing this site with them, or any info about good health for that matter, but they just don't see the 'need' for it....and until they do see a need for it, nothing you say will convince them otherwise. :nod:


You sexy bitch! Love the retro-picture. :lol: :madpimp:


Congratulations John, your a true inspiration. 2000 Days is a massive effort!
Getting started was a massive effort, but now I'm just living life. :)


its nice seeing him doing 200kg fronstquats some weeks out of a contest lol dude's a beast !Extremely impressive.

Yeah, I don't think the BSQ is going to be playing a part in my training again anytime soon.

I'd be much more upset if I couldn't deadlift, which as far as I'm concerned is the real king of all exercises.

I all I can say, humbly, is congrats and I look forward to reading this site for many years to come. Destroy the weights today!

Belated congratulations on 2000 days! Though maybe it's like the millenium...the REAL celebration shouldn't start until 2001, so I'm right on time! :D

Happy belated 2000 bro!!!

Work had me swamped after the PM I sent ya and I completely forgot to congratulate you on your 2000th fitness day. Seriously this is a massive milestone. I mean over these past 2001 days, you've resisted the need to go back to your old ways, you've stayed strong and focused on your goals to better yourself physically and mentally.

Congratsafrickalations

*Raises protein shake high in the air*

And here my friend is to another healthy, fit fun, 10,000 more :D

I'd be much more upset if I couldn't deadlift, which as far as I'm concerned is the real king of all exercises.

amen to that

John, what is your job? Do you work on networks or is it more of a "geek squad" kind of thing? If I wanted to take my computer skills and get into it, does it pay ok?

Thanks again everyone! :)

John, what is your job? Do you work on networks or is it more of a "geek squad" kind of thing? If I wanted to take my computer skills and get into it, does it pay ok?
I'm the Sr. Network Administrator and Systems Administrator for a broadband ISP.

The pay can be very good, especially after you've been in the game for a number of years.

Hey John (and everybody)! Long time no see!

October 2002, those were the days, weren't they?! :)

I'm glad to see everything is going well. Things have been busy these past 2 years, but I'm getting back into the swing of things. Keep motivating and inspiring ok?

- Skip http://fitness.podarco.com :)

Thanks very much, guys! It sure doesn't feel like it's been almost 6 years. Time flies when you're having fun. :)



That's pretty much how I looked back then. I rarely got my hair cut, and was pretty unkempt most of the time. I just didn't care. :o

That picture was taken on October 30, 2002 (a couple of months before I started my transformation). One morning after my first bowl of weed I was talking to my brother, Paul, on the phone. I looked in the mirror while we were talking and said, "Damn, dude, I feel like total crap, and I'm starting to look like death..."

Paul, of course, deflected and said I couldn't possibly look as bad as I had described, so I took a couple of pictures right then and there and emailed them to him.

Here's another picture I took that morning and have never posted before today:
26771


After looking at the pictures, Paul agreed that I looked like hammered dogshit.

Seeing those pictures shocked me. I think that was one of the first days when I started thinking about making some changes.

I'm the Sr. Network Administrator and Systems Administrator for a broadband ISP.

If at all, how has your performance at work changed since your transformation started? I know you've mentioned in the past that you were quite the procrastinator before.

John,

Good luck with your surgery, I was shocked to read it but I appreciate 100% why you are doing and the fact you kept it personal to yourself. Hell it's not like your doing this as the 1st option you've proven you've given it your best shot to get rid of it.

I hope it all goes great for you and gives you the results you want. I'm sure it will.

Rest up and don't jump back in to soon and hurt yourself! :nono:

:D

Good luck with the surgery, John. I've been a member long enough to know how much this has been bugging you and I think that you've made a choice that is right for you. That's all that matters. What others think shouldn't be of any concern to you as long as you feel that this decision makes you a happier individual.

Good luck John, my thoughts are with you. :tucool:

Good luck with the procedure John. I hope you get the aesthetic your looking for :)

John, I'm afraid your just going to look too good after this surgery, It's not fair to us mere mortals.

:p

Best of luck with the surgery and the subsequent recovery!

John, Wow, what a shock this mornings update was !! :eek:

Those of us who have follwed you and your site since the early days know what this decision means and what this trouble spot means. I kind of feel like it wont be summer unless i get your daily update when you hit 6% and your fuming because the belly fat is still there! :lol:

It must have been weird though knowing you have just had this 4 week lay off, and knowing your about to have another for 2 weeks! Especially with not saying anything on the site!

I truley hope this works out for you, and if not, well, at least you know now and can get on. My thoughts are with ya, and i look forward to some interesting updates over the next couple of weeks !!!

All the best mate. :)

Hope you have a speedy recovery, John. :)

Hope all is going well this morning John. Looking forward to seeing how it changes things! Good call not to mention it until now :nod:

Best wishes on the surgery and for a speedy recovery!

John,
Did you try any drugs to get rid of it or anything? (ECA? Clen? other?)

I consider surgery to be "more extreme" than drugs so wondered what options you had tried.

All the best for surgery,have a speedy recovery(no doubt, solid diet will ensure this!)

Our thoughts are with you today, John! Can't wait to hear how you're doing! :)

I was also among the surprised to read today's update -- but as a longtime member of JSF, I know how much, and for how long that little spot has been bothering you. Anyway, it will be nice to have that little reminder of your former lifestyle behind you. Good luck man...and I wish you a speedy recovery!

Good luck, John!

Peice of cake. :)

The worst part was the extreme nausea I felt as I was being driven home. This is a normal side-effect as the anesthesia wears off.

The fat in that area was described as "extremely dense and fibrous". This kind of very old, dense fat is difficult to impossible to remove, even with surgery. In fact, there still may be some there. Time will tell.

Right now I'm a little out of it. The area of the operation feels sort of like the day after a really hard abdominal workout. I can move around and get up just fine. The pain doesn't even approach what I felt after my hernia surgery.

I know this news was totally unexpected. I also know that your personal opinions certainly range from "You absolute dumbass!" to "Good for you!" That is why it was so overwhelming to come home and read 100% supportive posts from all my friends.

Despite whatever your individual feelings are about my decision to do this, you've all shown a tremendous amount of class and respect by supporting me. It was not an easy choice for me to make, and even harder to discuss publicly. Believe me on that. So thank you all. Your support means a whole lot to me.

Glad to see you back home safe and sound John! :)

Just relax, make sure you have a heavy, heavy leg workout tonight :lol: and have a few cocktails for a PWO drink. :cool:

Now you have no excuse at all not to compete in a bodybuilding show next year. Ha...;)

Glad the op took place without any mishaps:) I personally totally understand your decision, after a number of years of ultra disciplined natural attempts to get rid of that last stubborn fat area. Sure hope it turns out successful for you :nod:

The fat in that area was described as "extremely dense and fibrous".

We always knew there was something extremely dense about you, John. :D

Glad it went well! :tu:

Now you have no excuse at all not to compete in a bodybuilding show next year. Ha...;)

:dreamy:

I know this news was totally unexpected. I also know that your personal opinions certainly range from "You absolute dumbass!" to "Good for you!" That is why it was so overwhelming to come home and read 100% supportive posts from all my friends.

Despite whatever your individual feelings are about my decision to do this, you've all shown a tremendous amount of class and respect by supporting me. It was not an easy choice for me to make, and even harder to discuss publicly. Believe me on that. So thank you all. Your support means a whole lot to me.

you rock socks, john :) and we all know it. best wishes for a speedy recovery!

Hey John.....that picture from post #5509 was really from a comedy skit on Saturday Night Live when you were working with John Belushi wasn't it? :lol:

* ;)

John - Glad to read your doing well. Being a member here for a while I know how troublesome that spot was for you. Six years of dedication to fitness and nutrition is a long time to not see the results in that area you wanted. I think you waited long enough to take the step you made this morning! I hope the results will give you what you're looking for.:tu:

Glad it went well John! And thanks for having the courage to share such a personal thing with all of us.


http://tv-mafia.com/series_images/Nip%20Tuck.jpg

I know this news was totally unexpected. I also know that your personal opinions certainly range from "You absolute dumbass!" to "Good for you!" That is why it was so overwhelming to come home and read 100% supportive posts from all my friends.

Despite whatever your individual feelings are about my decision to do this, you've all shown a tremendous amount of class and respect by supporting me. It was not an easy choice for me to make, and even harder to discuss publicly. Believe me on that. So thank you all. Your support means a whole lot to me.
What kind of friends would we be if we blasted you for it? Sure - our opinions will range. I have mine, and I'd be lying if I said I wasn't a trifle shocked, too. But... if this forum has proved one thing over time, it's that we're one, big, not-so-fat team... and that's the bottom line. You're through it safely 'n that's what matters. :nod:

-R

Good call not to mention it until now :nod:Yes, I wholeheartedly second that! Good call indeed. It doesn't matter one rats ass what others think about deeply personal decisions you may make. Get well and enjoy buddy!

Perhaps in your day of recovery you'd like to discuss something other than the surgery. :) I was just bouncing around the twowiresthin page on the home theater update and I was wondering if that screen is just in front of the window or did you ditch the window altogether or what? Did you look into that paint that I've heard of that is used as the screen? And I was wondering what kind of paint the other walls are done with?

I seriously dig your home theater room and I'm just curious. :tucool:

Glad everything went well. And let us know when the BB comp date is set :flex:

As expected, I'm definitely feeling a bit more pain at this hour. I'm on some good pain meds, anti-nausea meds and antibiotics. I'm still able to move around without too much trouble. In fact, it sort of feels good to walk around a bit after lying in bed for a protracted period of time.

Getting up out of bed definitely requires some planning. :) I have to turn to my side, let my legs sort of fall out of bed then push myself up using my arms. If I place any amount of stress on the lower abdominal region I can really feel it. Still, I can cough and laugh with no pain, and this is like a walk in the park compared to my hernia surgery.

I am normally a side sleeper, but I am required to sleep on my back for the next two weeks. That's going to be hard for me. Also, I have to wear this compression garment around my mid-section 24/7 for the next few weeks (and for 12 hours a day for a few weeks after that). The garment is very tight, and not the most comfortable thing in the world. It sort of digs into my sternum when I'm sitting up, and that's going to be a pain when I'm sitting at my desk.

Today I had to eat nothing but soup and crackers, which was fine with me. Although, I've had no problems with nausea since the ride home.

Tomorrow I am allowed (and was even encouraged) to return to my normal diet! I prepared plenty of chicken and rice in advance, so that will not be a problem. :)

I've received quite a few PMs and emails from people who have lost lots of weight and are dealing with loose skin, and also people who have been dealing with the same sort of stubborn fat that I have been dealing with (one guy who hit 4% body fat and still had fat in the exact same area as me). Most of the people I heard from had thought about surgery, but only one had actually gone through with it.

I have to admit that last night I didn't sleep well; not because I was nervous about the surgery, but because I didn't know if I had the courage to admit it to the whole world. I lay awake for hours having second thoughts about going public. At some point I thought to myself, "What if someone asks you how you finally got rid of your problem area? What will you say?" That is when I knew I didn't have a choice about going public. It was either that, or flat out lie about it. The thought of lying after all these years scared me far more than dealing with backlash. I thought, "This surgery doesn't change anything I've done over the past six years, it doesn't change who I am and it won't change what I will accomplish in the future." Finally, sleep returned.

So thank you all again for your support. Talking publicly about this was the most difficult aspect of the surgery, but I'm glad that I did it.

Perhaps in your day of recovery you'd like to discuss something other than the surgery. :) I was just bouncing around the twowiresthin page on the home theater update and I was wondering if that screen is just in front of the window or did you ditch the window altogether or what?
The window is still there, and looks completely normal from the outside. I used 100% light-blocking blackout fabric over it. Works perfectly.

Did you look into that paint that I've heard of that is used as the screen? And I was wondering what kind of paint the other walls are done with?
The "screen" paint is a very budget solution, and far from optimal. While it's better (from what I've read) than hanging a sheet on the wall, it's not even in the same ballpark as a Stewart screen. I didn't cut any corners in this area. :)

The paint on the ceiling, trim and the screen wall is flat black, and the other walls are all a flat dark chocolate brown.

I've got much more detail and photographs of each phase of the construction in my home journal (link in sig).

I have to admit that last night I didn't sleep well; not because I was nervous about the surgery, but because I didn't know if I had the courage to admit it to the whole world.
What's the main source of discomfort in talking about the decision?

were you worried that it would diminish all of the hard work you've done or give people reason to call you a cheater?
were you uncomfortable about being branded narcissistic?
Were you thinking it might sway forum readers to have similar surgery as a shortcut to improving their nutrition and training?

Because I don't think it will do any of those things, to people who have been following your progress. Honestly, I wasn't all that shocked to learn about the decision you made. It seemed like the next logical step for you to meet your stated goals, given everything else you've done.

Hope you sleep better tonight.

What's the main source of discomfort in talking about the decision?

were you worried that it would diminish all of the hard work you've done or give people reason to call you a cheater?
Absolutely. Big time. I still am.

were you uncomfortable about being branded narcissistic?
No way, I'm used to that, and, to a certain degree, I fully admit it! :)

Were you thinking it might sway forum readers to have similar surgery as a shortcut to improving their nutrition and training?
Very much so. I've worked hard to show people what an average person can do with a little hard work, and I'm certainly concerned that some may overlook all that in light of what I've just done here at the the doorsteps of year number 6.

Because I don't think it will do any of those things, to people who have been following your progress. Honestly, I wasn't all that shocked to learn about the decision you made. It seemed like the next logical step for you to meet your stated goals, given everything else you've done.I'm not really worried about the people who "know" me and have been a part of this community for awhile. I'm far more concerned about what the new people who arrive here each day not knowing anything about me will think. One of the greatest thrills of running this site has been watching others become inspired and then change their lives. If I've just done something to harm that... yeah, that actually terrifies me, if I'm being honest.


Hope you sleep better tonight.Me too, thanks. :)

Very much so. I've worked hard to show people what an average person can do with a little hard work, and I'm certainly concerned that some may overlook all that in light of what I've just done here at the the doorsteps of year number 6.

I think you're being far too humble. You're certainly not "average" as your consistency and dedication has illustrated. Indeed, you're inspiring people to NOT be average! Kudos to you--you should have ZERO regrets about your decision. G/L on a healthy recovery :tucool:

Random question I guess, but what kind effect do you think the surgery has had on your overall body fat %? You were at 8% yesterday, so you have to be lower now right?

I'm just surprised you didn't wait until winter to do it, instead of having the 3-4 months of swelling during the summer.

I'm glad to see everything went well, John. I hope you experience a speedy recovery.

I was lucky in that I didn't experience any side effects from the anesthesia, but there were other people in the hospital room with me who experienced terrible nausea and kept throwing up all night. So I'm happy that it wasn't that bad for you.

Let me tell you, I know all about the difficulties of getting out of bed, wearing an uncomfortable device and sleeping on your back when you're not used to it :lol:. We should set up a social group for people dealing with logistical problems after surgery ;).

I'm not really worried about the people who "know" me and have been a part of this community for awhile. I'm far more concerned about what the new people who arrive here each day not knowing anything about me will think. One of the greatest thrills of running this site has been watching others become inspired and then change their lives. If I've just done something to harm that... yeah, that actually terrifies me, if I'm being honest.

I was thinking about PM'ing you but since you've addressed this in your journal, I'll just voice my thoughts here (I alluded to them in my previous post). IMO there is a difference between relaying your experiences in a public online forum and letting people who read about them influence how you lead your life. You're a very smart, level-headed guy and you wouldn't make a serious choice like whether or not to have surgery without careful deliberation. Your choice to chronicle your transformation publicly shouldn't keep you from doing things that others might not agree with, especially if they are strangers whose opinions really don't (or at least IMO shouldn't) concern you.

Of course, there will be some who will think less of you because of your choice to have surgery, but are those people the people who matter to you? Nobody has forced you to make your fitness journey public; that was something you did voluntarily. Reading about what you've done doesn't give anybody the right to tell you what to do in the future. I don't think that when you decided to set up this website you were planning to surrender control of your life to strangers. So please don't worry too much about what people who are new to JSF may think about you. In the end, the privilege of following your journey does not come with the right to influence it in any way, shape or form. :)

Just my 2 cents.

I'll admit it -- I was looking at the date on my PC, trying to figure out why you were posting an April Fool's joke on July 1 (I just hit the main page within the last 10 minutes). :p

But as a very long-time lurker, I concur with the others who've stated they know from your updates how bothersome this area has been to you over the years, and anyone who takes a moment to even skim the news archives would understand the level of dedication and drive you've put into your personal fitness to this point. This was no spur-of-the-moment decision, and I can only imagine how difficult the decision to go public with the news must have been, but I completely agree with your thought process -- eventually, someone would've noticed the change and asked, and then you'd have had to either lie or spill anyway.

When the criticism or second-guessing comes (and I'll hold out hope that it won't), remember that the vast majority of your readers and members support your decision to do what you feel is best for YOU -- and that's the bottom line. :tu:

Best wishes for a speedy recovery! :gl:

I think you're being far too humble. You're certainly not "average" as your consistency and dedication has illustrated. Indeed, you're inspiring people to NOT be average! Kudos to you--you should have ZERO regrets about your decision. G/L on a healthy recovery :tucool:
Thanks very much. :)


Random question I guess, but what kind effect do you think the surgery has had on your overall body fat %? You were at 8% yesterday, so you have to be lower now right?
Good question. The procedure I underwent is not for fat loss; it is primarily a contouring procedure. Only a few hundred CCs of fat/fluid were removed, and that amounts to less than one pound of fat. So, my weight and body fat percentage will be practically the same once the swelling and water retention are gone. My abdominal pinch body fat measurement should go down a tick or two, but that will only lower my overall body fat percentage a few 10ths.


I'm just surprised you didn't wait until winter to do it, instead of having the 3-4 months of swelling during the summer.
I thought about waiting, but I didn't want to interrupt my bulk. Also, once I make a choice, I'm the sort of person who like to execute ASAP.


IMO there is a difference between relaying your experiences in a public online forum and letting people who read about them influence how you lead your life.

Your choice to chronicle your transformation publicly shouldn't keep you from doing things that others might not agree with, especially if they are strangers whose opinions really don't (or at least IMO shouldn't) concern you.
I'm really glad you brought this up, because you make a very important point.

I came to the same conclusion while I was making my decision. If I was going to allow my choice to be altered one way or the other simply because I choose to make my transformation public, then that would go against the entire purpose of why I started my web site. The main web site has always been about chronicling my journey, not about dictating it. Reminding myself of this was a very important part of how I made my choice.



Of course, there will be some who will think less of you because of your choice to have surgery, but are those people the people who matter to you? Nobody has forced you to make your fitness journey public; that was something you did voluntarily. Reading about what you've done doesn't give anybody the right to tell you what to do in the future. I don't think that when you decided to set up this website you were planning to surrender control of your life to strangers. So please don't worry too much about what people who are new to JSF may think about you. In the end, the privilege of following your journey does not come with the right to influence it in any way, shape or form. :)
Thanks, Christy. That's some rock-solid advice.

Are you sure you're only 23? :)



When the criticism or second-guessing comes (and I'll hold out hope that it won't), remember that the vast majority of your readers and members support your decision to do what you feel is best for YOU -- and that's the bottom line. :tu:
Thank you very much, I really appreciate what you wrote. :)

Go away on vacation for a week and look at what I miss. It was quite a shock, but I am very happy for you to come to a difficult decision on this. I remember reading so many posts where you were so disappointed with yourself over this one small area and I hope that you find some peace.


The fat in that area was described as "extremely dense and fibrous". This kind of very old, dense fat is difficult to impossible to remove, even with surgery. In fact, there still may be some there. Time will tell.


hmm...so they were sure that it was in fact only made of fat? Maybe there was a mass or a growth or something like that. The way you have always described it, I'd probably want something like this removed as well. I mean other than feeling like fat, it didn't in anyway respond like it. What was it doing there all the times you cut below 8% body fat. Sounds like a good thing to get rid of to me, even for medical reasons.

Good for you, John. Ya gotta do what ya gotta do.

If you go back up in bf% due to a bulk, would that problem area pop back up?

hmm...so they were sure that it was in fact only made of fat? Maybe there was a mass or a growth or something like that. No, nothing like that.

As I discovered while doing my pre-op research, very old fat like the fat that was below my belly button is often extremely dense and fibrous (fibrous material is interspersed between the fat cells). That kind of fat is all but impervious to diet and exercise (as I well know). Even removing it with surgery can sometimes be impossible. As I mentioned yesterday, there is a very real possibility that some of that fat is still there. I won't know for sure until the swelling goes down (several months from now).


If you go back up in bf% due to a bulk, would that problem area pop back up?Nope, that's the best part--those fat cells are gone for good. Sure, I can still put on fat in that area, but it will finally be more in proportion with the rest of my body fat.

Hi John. I'm glad to read that everything went well and that you're now on the road to recovery.

I understand your conerns about writing about this publicly, but I'm glad to see that your desire for continued full disclosure eventually won out.

Those who know you understand how hard you've worked to change your life. Your actions and this web site have been a tremendous inspiration for countless people and nothing that you've done will diminish that. For those who are new to the site and willing to commit to making a positive transformation in their own lives, a brief reading to start understanding what's involved should put your recent decision in perspective. And if it doesn't for a small minority, so be it. Your primary obligation is to yourself and as long as you and Lisa are content then the decision was the right one for you.

Again, best wishes for a speedy and full recovery.

The hardest part for me would be waiting for the swelling to go down to see the full results. In 6 months when the swelling is down 100% you will be in the middle of your bulk so is it reasonable to say you won't really know the results completely until your next cut?

Hi John. I'm glad to read that everything went well and that you're now on the road to recovery.
Thanks. :)

I understand your conerns about writing about this publicly, but I'm glad to see that your desire for continued full disclosure eventually won out. Talking about it was the right choice, and I'm glad I did.

Those who know you understand how hard you've worked to change your life. Your actions and this web site have been a tremendous inspiration for countless people and nothing that you've done will diminish that. For those who are new to the site and willing to commit to making a positive transformation in their own lives, a brief reading to start understanding what's involved should put your recent decision in perspective. And if it doesn't for a small minority, so be it. Your primary obligation is to yourself and as long as you and Lisa are content then the decision was the right one for you.
You're absolutely right. Thank you. :)


The hardest part for me would be waiting for the swelling to go down to see the full results. In 6 months when the swelling is down 100% you will be in the middle of your bulk so is it reasonable to say you won't really know the results completely until your next cut?
I honestly have no idea. This is all new to me, too. :)

Actually, because of the swelling it's going to make it very difficult to gauge my body fat percentage for quite some time. As such, I'm giving some thought to ending my formal cut here at 8% body fat. Once I can lift again, I may "unofficially" cut a bit more because I've got the JSF cruise coming up in August (but with the swelling I doubt I'll be comfortable going shirtless in time for the cruise :o).

Thanks, Christy. That's some rock-solid advice.

Are you sure you're only 23? :)

:nod: I am simply wise beyond my years. It's a blessing and a curse. *Le sigh*


(but with the swelling I doubt I'll be comfortable going shirtless in time for the cruise :o).

:nono: Wear your scars (and swelling) with pride. If anybody asks, say you had an alien unexpectedly pop out of your stomach. You, of course, immediately proceeded to kill it, saving mankind, before driving yourself to the hospital to get sewn back together.

John, its July 1st, where are your monthly pictures? I really wanted to see you in a girdle. :lol:

:nono: Wear your scars (and swelling) with pride. If anybody asks, say you had an alien unexpectedly pop out of your stomach. You, of course, immediately proceeded to kill it, saving mankind, before driving yourself to the hospital to get sewn back together.

Works for me. I think you've got your cover story all set. :tucool:

. I've worked hard to show people what an average person can do with a little hard work, and I'm certainly concerned that some may overlook all that in light of what I've just done here at the the doorsteps of year number 6.

I'm not really worried about the people who "know" me and have been a part of this community for awhile. I'm far more concerned about what the new people who arrive here each day not knowing anything about me will think. One of the greatest thrills of running this site has been watching others become inspired and then change their lives. If I've just done something to harm that... yeah, that actually terrifies me, if I'm being honest.

I can understand how difficult it must have been to go public with this decision because it's a very personal one, but it in no way diminishes what you've accomplished. Your photos, workout and food logs (and in fact the progression from twowiresthin to jonhstonefitness) have documented the hard work that you've invested to achieve not only the body but the life that you now have.

WRT plastic surgery, if you expect it to change your life, then you are doing it for the wrong reasons. You used hard work to change your life and body first, had a problem area on your abdomen that no amount of exercise or diet was going to change, and finally opted after 6 years to have it removed for aesthetic reasons. It's really no different from having a wart or a mole removed because you find them bothersome.

For those who still feel that you somehow cheated, point them to this guy (http://www.awfulplasticsurgery.com/archives/006603.html). His pecs, bicep, and glutes are all implants, he's completely addicted to plastic surgery, and is describe as a Ken Doll or a mandroid. You built your body through hard work and had a small lump of stubborn fat removed. He built his body through over $250,000 of plastic surgery and probably 10 gallons of silicon. He now looks, moves, and talks like he's an android (http://www.youtube.com/watch?v=r324_pjRPew). [Warning: the link is a little gruesome] I would bet he's not able to lift weights now with all of the silicon that's impeding his muscle movement.

:nono: Wear your scars (and swelling) with pride. If anybody asks, say you had an alien unexpectedly pop out of your stomach. You, of course, immediately proceeded to kill it, saving mankind, before driving yourself to the hospital to get sewn back together.
But... I'm shy :o

John, its July 1st, where are your monthly pictures? I really wanted to see you in a girdle. :lol:
I'll do you one better. I'm very swollen here, and I know these look bad... but here are some pictures I took without my compression garment on:

26805

26806

You can still see the marker outlines around the area where the surgeon removed the fat (mostly in the front picture). The red marks and stuff are just impressions from the compression garment, which is very tight. There is quite a bit of swelling here. Pretty far from my best ab photos for sure. :(


Works for me. I think you've got your cover story all set. :tucool::)


I can understand how difficult it must have been to go public with this decision because it's a very personal one, but it in no way diminishes what you've accomplished. Your photos, workout and food logs (and in fact the progression from twowiresthin to jonhstonefitness) have documented the hard work that you've invested to achieve not only the body but the life that you now have.
Thanks Kev, I certainly hope that's the case.

WRT plastic surgery, if you expect it to change your life, then you are doing it for the wrong reasons. You used hard work to change your life and body first, had a problem area on your abdomen that no amount of exercise or diet was going to change, and finally opted after 6 years to have it removed for aesthetic reasons. It's really no different from having a wart or a mole removed because you find them bothersome.
To be perfectly clear, I'm completely at peace with my reasons for doing this--that's not a problem. I wouldn't have made the choice I made otherwise.

I do agree with your assessment, which for the most part mirrors my own thoughts on the matter. :nod:

Hope you're not too sore.

I expect you'll get a load of vitriol also. Any chance of seeing a selection? The hate mail you've revealed before was excellent.

Andrew.

John,

The first thing I thought when I saw the post-op pictures is that you're gonna look awesome once you finish healing up! :nod:

Glad to hear your on the speedy road to recovery John!

Actually this kind of operations should be always done the way you did.
Doctors should tell everyone, o.k. get your body fat below 10% and, if we then see there's a trouble spot of fat that just won't go away, we will do the operation. (I guess that's not gonna happen though)

I agree, you will look a lot better than before once you're fully recovered.

I expect you'll get a load of vitriol also. Any chance of seeing a selection?
Everyone has been wonderful so far. :)


The first thing I thought when I saw the post-op pictures is that you're gonna look awesome once you finish healing up! :nod:Thanks, George. I sure hope so! I guess we'll know in a few months. :)


Glad to hear your on the speedy road to recovery John!I'm feeling good this morning, and already off the pain meds!


I agree, you will look a lot better than before once you're fully recovered.
Even though I'm swollen, I can tell that the fat in that area is more or less gone. It's weird to look down and not see it after having it all my life.

It's interesting, John, the incision areas are almost exactly the same place where I had incisions for laproscopic surgery a few years back. One of the incisions resulted in a fairly big bit of scar tissue that I didn't notice until my abs started tightening up, and it now looks like a marble implanted underneath my skin. I don't know if that's common, but whenever you check in with your surgeon, it may be something to ask about.

Good for you for making this decision, John! (I know I'm late in saying so.)

I'm not entirely sure if this is an appropriate question for this thread, but I noticed you mentioned that you'll be doing some grilling this weekend. Since you mentioned the lean beef, I'm assuming you're making hamburgers. Just curious as to how you make the patties and keep them healthy? Because healthy barbequed burgers sound really, really good right about now. :eat:

One of the incisions resulted in a fairly big bit of scar tissue that I didn't notice until my abs started tightening up, and it now looks like a marble implanted underneath my skin. I don't know if that's common, but whenever you check in with your surgeon, it may be something to ask about.
My surgeon said based on how the scar from my hernia operation healed, the tiny 4mm incisions he made will probably be practically invisible in a couple years time. The incision areas seem to be healing well--no swelling immediately around the wound, and just a small amount of redness. The stitches come out Monday.

My hernia scar is a few inches across and I can barely even find it anymore, even when I'm looking for it.



I'm not entirely sure if this is an appropriate question for this thread, but I noticed you mentioned that you'll be doing some grilling this weekend. Since you mentioned the lean beef, I'm assuming you're making hamburgers. Just curious as to how you make the patties and keep them healthy? Well, the truth of the matter is the burger will count as a cheat meal--I'll be putting it on a toasted sesame bun along with some swiss cheese, lettuce, mustard and tomato and eating it with some kettle chips.

I'll be using 96% lean ground beef, which tastes excellent and is very low in fat.

John, are there any pictures up of the Theater Lobby? I've seen the theater ones, but I don't recall seeing the lobby area.

:)

Yes, it'd be great to see your concession area fully stocked. Are you still planning on adding arcade game(s)? Any thoughts on which ones? If you're looking for something everyone can enjoy, I bet you could find a Galaga machine for pretty cheap. If you want to spend more, I bet one of those fancy sit-down driving games would be a real hit.

Jared

John, are there any pictures up of the Theater Lobby? I've seen the theater ones, but I don't recall seeing the lobby area.
Well, I'm still working on it. Most of the remaining equipment will be here today (popcorn machine, fridge/freezer, concession stand/display case, movie posters/frames, etc.) Some stuff, like the buttery topping dispenser, has not arrived yet.

As always, I've been discussing these things in detail and posting progress photos in my new home journal. I've also been working on and discussing a pre-feature slideshow presentation with music and lighting controls, just like the real theaters. I'll get some video of that once it's done.

Once everything is completed I'll update my public home theater (http://www.twowiresthin.com/ht/) page with final photos.



Are you still planning on adding arcade game(s)? Any thoughts on which ones? Yeah, I'll be getting something like this (http://www.chicago-gaming.com/alegends.php), which has dozens of classics (including Galaga, as an add-on pak :spaz:). It's not in the budget this month, though. :(

That game system is awesome. My boss has one just like it at work... and it gets plenty of action. When we get slow or just bored, you can see the line to play the video games grow exponentially. You're going to love it.

:eek: Good god, that's one hell of a gauntlet. If I had that much candy sitting around it would just be a matter of time before I defaulted on my diet. I admire your bravery.

Just reading that list of games bought back some memories of holidays to the sea-side with my parents and visiting the arcades (probably an English thing).

I am surprised with your Computer know how etc you arent building this yourself. PC, monitor, couple of sticks and push buttons and an Emulator, couple of bits of wood for the cabinet. You could have any game you wanted then. :lol:

I am surprised with your Computer know how etc you arent building this yourself. PC, monitor, couple of sticks and push buttons and an Emulator, couple of bits of wood for the cabinet. You could have any game you wanted then. :lol:
I thought about building it myself using MAME for the EMU (and it's still not out of the question), but I'd have to buy the cabinet--I have no skill whatsoever when it comes to even basic woodworking. :o

John- I'm sure you get many WEIRD and WILD questions but Christy got me thinking (JW) so I'll just jump out and ask...

My kids thought it would be funny to name their pet turtle DOG after reading the book Super Fudge by Judy Blume...Fudge the kid in the book named his dog TURTLE....How did your dog get the name Turtle? Just wondering if that was one of your favorite books as a kid.

Kree-kree,

Believe it or not, I was wondering the same thing.

Funny thing is, we also used to have a dog named Loki. She was a beautiful Norwegian Elkhound, and Loki was the only Norse name my mom could pronounce...so we used a male name for a female dog. Inaccurate gender-wise, but spot-on personality-wise: Loki is the god of mischief, which applied to our dog quite well. :)

Jared

My kids thought it would be funny to name their pet turtle DOG after reading the book Super Fudge by Judy Blume...Fudge the kid in the book named his dog TURTLE....How did your dog get the name Turtle? Just wondering if that was one of your favorite books as a kid.
You know, I thought I'd read just about every Judy Blume book under the sun when I was a kid, but somehow I either missed that one or just don't remember it. :confused:

Turtle pretty much named herself. The story behind her name goes back to how I came to bring her into our family....

Back in 1999 I was working for a small ISP, and one of my co-workers (who I didn't particularly care for) came up to work on his day off to pick up his check. I saw a dog in his back seat, and asked if it was his. He told me that the dog (named "Yani" at the time--don't ask me why), was not a good "performer" (yes, pitbull fighting :mad::mad:), so one of his relatives just left her on the street when he moved away. She lived on the street for a few weeks, but never went far. My co-worker was actually on his way to have the dog put down. She was a mess--she couldn't even open her eyes because her lashes were curled back (this common in shar-peis, Turtle is a pit/shar-pei mix, and she required surgery to correct her eye problems). Also her eyes were full of sand.

Anyway, when he told me what he was going to do, I said with no hesitation, "I'll take her." I took the rest of the day off, drove her straight to the vet and decided to keep her.

She had been badly abused (big surprise considering her former owner), and would completely cower away if you even tried to pet her. It took years for her to fully gain our trust. Now she's the friendliest, most outgoing dog in the world. :dreamy:

So, how did she get her name? When we first brought her home she would hide under the coffee table and would occasionally pop her head out and then go right back under the table. I said to Lisa, "She looks like a Turtle! Let's name her Turtle." It was the perfect name for her. :)

Loki is the god of mischief, which applied to our dog quite well. :)Although Loki mellowed quite a bit and is now the best behaved dog on the planet (I'm serious, he never does ANYTHING wrong), when we first got him he was an absolute terror. I'm talking a true nightmare. That is precisely why I named him after the Norse god of mischief. :lol:

Happy Birthday to your wife :) (My smiley's function isn't working right now).

Enjoy the Mexican food. (thumbs up smiley and fork and knife smiley dudes)

*In response to today's update*

When do you think you'll be able to lift normal/heavy again?

*In response to today's update*

When do you think you'll be able to lift normal/heavy again?
About a month.

Hey John,

In response to today's update: Maybe you could get a pair of noise canceling headphones like the ones Zen wears. They're kinda pricey but might be a good investment depending on how much construction is going to be done near you in the future. :)

Hey John,

In response to today's update: Maybe you could get a pair of noise canceling headphones like the ones Zen wears. They're kinda pricey but might be a good investment depending on how much construction is going to be done near you in the future. :)

I agree. Noise-Canceling headphones are a wonderful investment.

Hey John,

In response to today's update: Maybe you could get a pair of noise canceling headphones like the ones Zen wears. They're kinda pricey but might be a good investment depending on how much construction is going to be done near you in the future. :)
Part of the problem is I get a lot of phone calls and there is so much noise that I have trouble concentrating on what's being discussed. I have to be at my computer for most of these calls, so that pretty much forces me to set up shop in a room on the other side of the house. :(

Thankfully things seem to have have quieted down this afternoon, so I'm back in my office (for now). :nod:

Hi!

Don't know if this has been asked before but when do you plan to release some new post surgery full body pictures like those in your monthly update?

regards
Ludvig

Don't know if this has been asked before but when do you plan to release some new post surgery full body pictures like those in your monthly update?
I'm still pretty swollen, but I'm going to take my monthly photos tomorrow anyway. They'll be on the main site.

That's awesome about you saving Turtle! How's she doing by the way?

The Turtle story is amazing. She's a very fortunate dog to have you come along at the right time like that.

How's she doing by the way?
She's doing awesome! :spaz:

The Turtle story is amazing. She's a very fortunate dog to have you come along at the right time like that.
Lisa and I feel like we're the fortunate ones. :dreamy:

OK, it's time for my monthly pictures, and they are a mixed bag. I guess I'll start with the bad. There's no getting around it: my front picture looks absolutely horrible.

Horrible for you, would be great for most people. You can really see a substantial improvement below your waist over the comparision photo from May on the side view.

John,

For what it's worth, your August pics look fine. I know, you're probably your harshest critic. But I compared your latest pics side by side with the July 2007 ones, and there's not much difference at all. Be glad for where you are in fitness--you're miles ahead of many of us schlubs who are still just trying to get their waists narrower than their shoulders! :)

By the way, looking at your earliest pictures where you really started to show progress, the fat loss in those first 5 months or so is impressive, but what really amazes me is the amount of muscle definition you acquired so quickly. Was a lot of this muscle memory from your high school days? Just curious, what did you do athletically back then, and how much muscle did you establish?

Jared
p.s. Any progress on getting the High Speed pinball? :)

New pics look good to me! :tu:

I just had Lasik surgery so my vision is a bit blurry. :spaz:

Hey, that's right, BigMex44--I'd forgotten you were doing that. How'd it go? How are you seeing?

Hey John,

Just wanted to say that, with all the beating up on yourself you've done about the midsection, I expected SHOCKING photos this month, and they look pretty damned good! If you didn't point out your own flaws, I'd just think you'd leaned out a bit for the summer.

Good luck on your upcoming bulk! :tucool:

Looking good John!:nod: You'll be back at your normal routines before you know it.

You are looking better than you think you are, but I understand how self perception is different from what other people see...especially us looking at it on a computer monitor. It is still clear that you are in great shape and that you take your health and physique seriously. :tucool:

The difference in the side shot is remarkable!:nod:

John - I can understand how you feel. There's always the need for self improvement no matter how good we may look to other people. It's ourselves that we deal with/look at everyday and we are the ones who are bothered by the subtle things.

I looked at your August pictures, and from another perspective you are looking great for the amount of time you took off and having surgery!

What your update tells me is you have a plan and you know where you are headed. Most important you know what you want - which most people don't.

It's a weird feeling to go through all this and (IMO) look worse than I did before. Granted, what I'm seeing in the "front" picture may be temporary swelling, but my gut (no pun intended) tells me that it's not swelling.

As I mentioned before, my surgeon said that what he encountered was extremely dense and fibrous fat. Also, he warned me right from the start that there was a possibility that there could be remaining pockets of ultra-stubborn fat. If it is fat, then theoretically another surgery would allow him to take care of it (and there would be no surgeon fees, but I'd still have to pay for the hospital room and anesthesiologist, which is not cheap). I don't know if I'm up for doing this again, though.

I guess I'll have to wait it out another 4 months or so and see if what I'm now dubbing (with disdain) "the worm" goes away.

As hard as it was for me to talk about this surgery, posting today's pictures was as, or perhaps even more, difficult. I really didn't want to do post them, but somehow I'm glad that I did.

Thanks very much for the supportive comments.

Some people have asked me if I regret my choice. The truthful answer is "I don't know". I have mixed feelings.

Right now I just want to put this whole thing behind me and start bulking. :tucool:

Right now I just want to put this whole thing behind me and start bulking. :tucool:


IMHO this is the exact attitude to have! Furthermore, whatever we do or accomplish, we will always be our worst critic. Now imagine being up onstage competing, then afterwards getting feedback from the judges, who tell you your genetics are no good, your lats are too high, you'll never have any traps or calves, your waist is too wide to be a competitor, blah blah blah, and basically they tell you "You suck" Take up another hobby. :eek: What are you going to do? Wallow in misery take their word for it and quit? Or do everything in your power to prove them wrong?

After just viewing your pics, I can vividly foresee a very, very successful bulk, then, an even more impressive cutting venture. With your discipline and penchant for extemely hard work, this is a no brainer. :tu:

John,

I'm personally gratified that you decided to post your most recent update, even as unflattering as it seems to you. This tells me that your attitude towards honesty--both for yourself and others--is still consistent with your original postings of your self when you were obese. To me, this kicks ass and I'm glad to see you're still doing it.

~B

[Edit]And with that, I also re-committed myself, recalling as it was how I came to this forum almost four years ago. Just now went and subscribed to a JSF Bronze Supporting membership (once again)

After just viewing your pics, I can vividly foresee a very, very successful bulk, then, an even more impressive cutting venture. With your discipline and penchant for extemely hard work, this is a no brainer. :tu:
After the past year, which has been very lackluster in terms of bettering my health and physique, I am very much looking forward to this upcoming bulk. The plan you laid out for me last year seems ultra-solid, and I'm very eager to execute it. :tucool:


[Edit]And with that, I also re-committed myself, recalling as it was how I came to this forum almost four years ago. Just now went and subscribed to a JSF Bronze Supporting membership (once again)
Thanks for your continued support of JSF, it's much appreciated. :)

Hang in there John. :tu: I'm sure things will work out. You've been through a hell of a lot over the last 5 years and you've never let anything get in your way yet.

Hey John...www.wizardofodds.com for your brushing up on the cards.

;)

Hey John, awesome job on your home theatre. I'm actually in the mist of doing something like that. That is one hell of a DVD collection you got there...Did you order them individually based on what you want to add to your collection? Or do you just buy whatever that comes out for the sake of keeping a collection?

Hey John...www.wizardofodds.com (http://www.wizardofodds.com) for your brushing up on the cards.
;)

The card playing is coming along pretty well. I've placed decently in some tourneys, and I finally took 1st place in a for real money NL Hold'em tourney this evening.

I also made it to the final table and took 8th in a 1.5 million dollar satellite qualifier tourney.

I've got a lot to learn before I'll be able to swim with the big fish, but I'm having fun. :nod:



Hey John, awesome job on your home theatre. I'm actually in the mist of doing something like that. That is one hell of a DVD collection you got there...Did you order them individually based on what you want to add to your collection? Or do you just buy whatever that comes out for the sake of keeping a collection?I buy whatever I'm interested in watching. Every so often I purge the crap I don't want and sell it on ebay.

John,
That is a ton of food you listed today you are buying at Costco. Wow, 80 pounds of chicken. The Costco's up here (NJ area), don't sell wild salmon. Actually it is hard to get good wild salmon up here at all, most of the supermarkets only have Silverbrite salmon, which I think is the worst kind. Good luck on your bulk.

John,
That is a ton of food you listed today you are buying at Costco. Wow, 80 pounds of chicken.
:nod:

We're back, and everything is put away and in the freezer!

It actually wound up being right at 70 pounds of boneless/skinless chicken breasts: 10 packages, ~7 pounds per package of 12-14 breasts. At $2.99 a pound, it came to just over $200.00 just for the chicken. But that's not bad considering how far it will go.


The Costco's up here (NJ area), don't sell wild salmon. Actually it is hard to get good wild salmon up here at all, most of the supermarkets only have Silverbrite salmon, which I think is the worst kind.
Up until about 6 months or so ago, all I could get (frozen) from Costco was farmed salmon. I was so happy when they started carrying Sockeye salmon. As you know, wild salmon is so much better for you, and the taste is better, too.


Good luck on your bulk.
Thanks, I'm very excited (luck is not going to have anything to do with it, though!) :)

I took a picture of the freezer fully stocked with my 2008 bulking proteins this morning. I'm a dork, I know.

http://www.johnstonefitness.com/images/2008_bulk_freezer.jpg


That's 70 pounds boneless/skinless chicken breasts, 10 pounds chicken thighs (for Lisa), 10 pounds Orange Roughy fish, 21 pounds eye of round steak, 10 pounds large peeled/de-veined shrimp, 15 pounds wild Sockeye Salmon, 12 pounds sirloin burgers and 8 pounds turkey burgers.

:eat:

I took a picture of the freezer fully stocked with my 2008 bulking proteins this morning. I'm a dork, I know.


I had a breakthrough this morning when I saw your freezer, John. You literally invest in your nutrition. There must be hundreds of dollars of food in that freezer. With that much money invested in clean foods, the temptation to cheat or get off track just doesn't make financial sense.

I should I really put my freezer to better use. Apparently freezer sales are up 7% this year.

A full freezer is always lovely to see if you are looking to build some body mass. ;)

Hey John, how do you roast those red potatoes in the morning?

Hey John, how do you roast those red potatoes in the morning?

The potatoes are very simple to make: wash and quarter, spray with Pam cooking spray, add salt and pepper to taste and roast at 450 for 25-30 minutes. That's it!

Yup, that's pretty easy. I was just curious if you used any oil or something like that.

You do that in the toaster oven or the oven oven?

Hey John, just wondering where you get your lean ground beef. My Costco only has the beef that says that it has at the most 12% fat, thats a pretty big range.

Thanks.

Hey John, just wondering where you get your lean ground beef. My Costco only has the beef that says that it has at the most 12% fat, thats a pretty big range.

Thanks.
Can't speak for John of course, but I THINK like us John and Lisa get some groceries at Costco and some groceries at the regular grocery store. I usually get a lot of steak, chicken, tuna, eggs, egg whites, milk, oats, etc. at Costco, but on the way home (or the next day) we'll run into the grocery store really quick and grab a few other things we don't get at Costco. Ground beef is usually something we get from the grocery store.

Costco is great, but rarely do they have everything we need. :)

Can't speak for John of course, but I THINK like us John and Lisa get some groceries at Costco and some groceries at the regular grocery store. I usually get a lot of steak, chicken, tuna, eggs, egg whites, milk, oats, etc. at Costco, but on the way home (or the next day) we'll run into the grocery store really quick and grab a few other things we don't get at Costco. Ground beef is usually something we get from the grocery store.
:nod:

Lisa gets it at Publix or Albertsons when she does her weekly shopping.

Apparently freezer sales are up 7% this year.
It's because of peak oil (http://lifeaftertheoilcrash.net/).

It's because of peak oil (http://lifeaftertheoilcrash.net/).

Actually, I'm not sure why freezer sales are up, but I'm pretty sure it has something to do with Jonathan Taylor Thomas.

John, do you think you might take the popcorn machine away when your bulk officially starts? I know you love to test your will power out, but that might be your limit ! Out of sight, out of mind?

It does seem to have led you astray... ;)

John, do you think you might take the popcorn machine away when your bulk officially starts? I know you love to test your will power out, but that might be your limit ! Out of sight, out of mind?
Nah, I'll be alright once I get into strict bulk mode. The problem right now is I'm sort of in limbo.

I've been pretty lax with my diet as of late. Last night I made some popcorn and I really shouldn't have. I just couldn't resist the craving.

John,
Get rid of that evil popcorn machine, before it is too late. :lol:

John,
Get rid of that evil popcorn machine, before it is too late. :lol:

Yes I can take it off your hands, I don't each much popcorn but I got a classful of kids who would be much appreciated :D

Great workouts you have planned!

For the 1x50 set of dumbell lunges, are you going for perfect form? I find even when I use no weights doing more than 25 lunges after a leg workout requires a few seconds of rest in between reps to maintain the form I started with, it's just that good of a movement.

Great workouts you have planned! The Evil Dr. Mastover is responsible for those. :evil:

For the 1x50 set of dumbell lunges, are you going for perfect form? I'm going for not falling on my face and then curling up into a ball on the floor. :nod:

I just finished my first workout--legs. I did make one change from the original plan. Because I've been working on building strength recently, I decided to start my bulk off with the "intensity" workouts/split instead of the "core" workouts. So today I did the intensity leg workout, and this week will be a 4-day split and not a 3-day split. Next week I'll do the "core" workouts.

I'll write more about the workout in tomorrow's update, but right now I'll just say that it was an awesome workout, and I'm not going to be able to walk too well for the next week or so.

I'm enjoying one hell of a post-training high right now. :spaz:

Hey John, I just read the daily update. Things might look tough right now, but this is where you are tougher.

You've recognized your cue, now you gotta go about it like never before.

When the going gets tough, the tough get going....And believe me, you are tough!! :mad:

We are all behind you 110%!!! :nod:

:tu:

Hey John, I just read the daily update. Things might look tough right now, but this is where you are tougher.

You've recognized your cue, now you gotta go about it like never before.

When the going gets tough, the tough get going....And believe me, you are tough!! :mad:

We are all behind you 110%!!! :nod:

:tu:

I've definitely dug a bit of a hole for myself, but I've been in way worse shape before, and I know exactly what I need to do to correct my mistakes. Thanks, as always, for the support, Mastover! :)

My whole body hurts. :dreamy:

Here's a picture of meal #1 while I'm bulking (8 Oz egg whites, 12 Oz red potatoes, 2 slices sprouted grain toast)....

28411

I overslept by an hour this morning. These workouts are very taxing. I think I'm going to sleep the entire weekend. :nod:

My whole body hurts. :dreamy:

Here's a picture of meal #1 while I'm bulking (8 Oz egg whites, 12 Oz red potatoes, 2 slices sprouted grain toast)....

I overslept by an hour this morning. These workouts are very taxing. I think I'm going to sleep the entire weekend. :nod:

You're killin me here :drool:

My whole body hurts. :dreamy:

Here's a picture of meal #1 while I'm bulking (8 Oz egg whites, 12 Oz red potatoes, 2 slices sprouted grain toast)....

28411

I overslept by an hour this morning. These workouts are very taxing. I think I'm going to sleep the entire weekend. :nod:
Damn dude, my mouth started watering the second I saw that picture this morning. Those red potatoes look badass!

Damn dude, my mouth started watering the second I saw that picture this morning. Those red potatoes look badass!
They really are good... and I get to have them again at meal #5! :spaz:

I think I'm going to take pictures of all six of my meals today.* :nod:

*don't ask me why :o

They really are good... and I get to have them again at meal #5! :spaz:

I think I'm going to take pictures of all six of my meals today.* :nod:

*don't ask me why :o
You should! It's great to see how clean foods like these can look so delicious and often times more appealing than junk food garbage. I think a lot of people would appreciate being able to see it for their own eyes.

MEAL #2 (6 Oz grilled chicken breast, 6 Oz sweet potato):

28416

MEAL #3 (6 Oz Orange Roughy, 1.5 cups brown rice, 1+ cups steamed broccoli):

28417

MEAL #4, PWO #1 (45g AtLarge Nitrean + 1 cup water, 94.5g AtLarge RESULTS + 15g bulk EAA powder):

28419

The EAA powder doesn't mix well, and that's what you see floating on top of the RESULTS. I actually don't mind the taste of the EAA powder at all. It's sort of bitter, and reminds me of hydrolyzed whey protein, which I actually grew to enjoy back when I used it.

Excellent workout, BTW. :tucool:

Edit - Whoops, question was already answered a few pages back.

Food looks awesome John, just goes to show you can eat clean AND have great food along the way.

MEAL #5, PWO #2 (6 Oz grilled 96% lean ground beef, 12 Oz red potatoes, salad greens + 2 tsp olive oil):

28421

How are you prepping the potatoes? Those look goooood

..The potatoes are very simple to make: wash and quarter, spray with Pam cooking spray, add salt and pepper to taste and roast at 450 for 25-30 minutes. That's it!

..
I'll add to that: it's only been taking about 20 minutes to cook them in the toaster oven because I've been cutting the potatoes a little smaller (into 8ths instead of 4ths). Also, I've been sprinkling some garlic powder on them, and when they are done cooking I sometimes throw a little parsley over them.

MEAL 6: 8 Oz egg whites + 2 whole eggs, 32g natural peanut butter:

28423

Hi everyone. :)

I decided to make this morning's update a complete tour of my bulking diet along with information on how I prepare each meal. It can be found here (http://www.johnstonefitness.com/news/oct_2008_news_archive.php#10042008). I hope it's useful to some. :o

:drool: I have to get over with the cutting phase to start bulking and eat the same good stuff !

I tried those roasted potatoes a few weeks back, and they were good! But either I didn't cut them small enough, didn't cook them long enough (I did 25 mins), or my toaster sucks balls cause they didn't cook all the way through and didn't brown up nice like yours.

I'll keep trying. Do you have a nice toaster oven John, mine just a cheapo job.

I tried those roasted potatoes a few weeks back, and they were good! But either I didn't cut them small enough, didn't cook them long enough (I did 25 mins), or my toaster sucks balls cause they didn't cook all the way through and didn't brown up nice like yours.

I'll keep trying. Do you have a nice toaster oven John, mine just a cheapo job.

I'm very happy with my toaster oven. It's the Cuisinart TOB-175BC Convection Toaster Oven (http://mall.johnstonefitness.com/shop.php?i=B000063XG3). It's nice and big, and being a convection oven it cooks food very evenly. Well worth the price, especially considering that I use it way more than my main oven!

Try cutting your potatoes smaller and cooking them a little longer. Also, make sure to hit them with the PAM. With some trial and error you should get good results in any oven. :tucool:

I guess it's time to start taking some new bulking photos. Here's one from today after my delts/traps workout.**

28520


**christy & adam, amidoinitrite so far? :spaz:

I guess it's time to start taking some new bulking photos. Here's one from today after my delts/traps workout.**

28520


**christy & adam, amidoinitrite so far? :spaz:
:flex:

**Your house needs moar color.

:flex:

**Your house needs moar color.

He just lives in Pleasantville.

**christy & adam, amidoinitrite so far? :spaz:

When you look at me like that I would never claim otherwise.

It's good to see you back to your old self ;).

Hi John. I notice you have over a 12 hr gap between meal 6 and breakfast, and no significant carbs after meal 5. I am sure you have read pro body builders in a bulking phase advocate feeding every 2 hrs, often including nocturnal feeding. They don't want to risk the chance of metabolizing any muscle protein.

Everybody is different. How do you think your body handles the overnight fast..do you think it compromises your muscle gain..if so, do you feel it is worth the trade-off of controlling adipose tissue deposits.

Thanks for the idea of the potatoes, and night time peanut butter :) though I have mine with biscuits and touch of honey

Hi John. I notice you have over a 12 hr gap between meal 6 and breakfast, and no significant carbs after meal 5. I am sure you have read pro body builders in a bulking phase advocate feeding every 2 hrs, often including nocturnal feeding. They don't want to risk the chance of metabolizing any muscle protein.

Everybody is different. How do you think your body handles the overnight fast..do you think it compromises your muscle gain..if so, do you feel it is worth the trade-off of controlling adipose tissue deposits.

Hi Zack,

Of course the idea with that last meal is to have a protein source with some healthy fats to slow digestion. I go to bed very early, so that meal is very close to my bed time.

When I wake up I immediately take 10g of bulk EAAs. I think the time on my food logs shows this incorrectly at 8:00 AM. I need to fix that (EDIT: done).

As for getting up in the middle of the night and eating, perhaps professional body builders find this useful, but personally I value a good night of uninterrupted sleep far more. I haven't done any real research to back up my choice, but I do know that our bodies need uninterrupted REM sleep for optimal growth and recovery. So no, I don't feel sleeping all night without eating in any way compromises my muscle gains; I think a good night of sleep helps. Besides, there's no way I'm getting up in the middle of the night to eat.

BTW, excellent work on your transformation. :tucool:

Hey John- Don't worry about your BF too much, because you still looked fucking diesel after that 2006 bulk and it was obviously successful as far as muscle gain.:)

Hey John- Don't worry about your BF too much, because you still looked fucking diesel after that 2006 bulk and it was obviously successful as far as muscle gain.:)


no doubt about that one

I'm very happy with my toaster oven. It's the Cuisinart TOB-175BC Convection Toaster Oven (http://mall.johnstonefitness.com/shop.php?i=B000063XG3). It's nice and big, and being a convection oven it cooks food very evenly. Well worth the price, especially considering that I use it way more than my main oven!




That's a kick ass toaster oven, John. I think I may be putting that on my Christmas list!

Oh and yeah....as I was reading through the back pages I have noticed that I have missed quite a bit while I was on my little hiatus. I have a bit of catching up to do I see. Glad things went well with your surgery John. Well, can't chat now, have lots of reading to catch up on hehehehe

Besides, there's no way I'm getting up in the middle of the night to eat.

The way you wrote that cracked me up :D
Since you consume the Bulk EAAs right after waking up and go to bed shortly after meal 6, I won't even refer to that as a time lag.


BTW, excellent work on your transformation.
Thanks buddy. I still have a long way to go. You have provided me with lots of inspiration. Unfortunately, I wasn't E-fitness savvy to run into your site until earlier this year, or I could already have already hit my 3 yr goal.

There are very few people I respect and admire. I have never voted and never will, but if you were to run for any position, you'd get my vote.

Hey John- Don't worry about your BF too much, because you still looked fucking diesel after that 2006 bulk and it was obviously successful as far as muscle gain.:)

no doubt about that one

If by "diesel" you guys mean "fat", then I agree! :)

If I didn't mind walking around at 14% or 15% body fat in the summer, then I would not worry at all about hitting 20% body fat during a bulk. The problem is that I like to get shredded up for summer, and protracted cuts to lose all that fat are not only a pain in the ass, I also lose more muscle. I'm not afraid of putting on fat from an aesthetic standpoint right now; it's the long cut and potential muscle loss that makes me want to minimize the fat gains. :nod:

That's a kick ass toaster oven, John. I think I may be putting that on my Christmas list!I love it! I bought my mom one (she's an incredible cook) and she is really happy with it, too.

Oh and yeah....as I was reading through the back pages I have noticed that I have missed quite a bit while I was on my little hiatus. I have a bit of catching up to do I see. Glad things went well with your surgery John. Well, can't chat now, have lots of reading to catch up on heheheheWelcome back! :)


There are very few people I respect and admire. I have never voted and never will, but if you were to run for any position, you'd get my vote.
:o

I'd love to make a pithy comment on this subject, but the overbearing admin doesn't allow it. :blank:

If I meant fat I would have said fat :moon:

If I meant fat I would have said fat :moon:
Your delts are outstanding. :bow:

http://forums.johnstonefitness.com/image.php?u=19291&dateline=1210289656&type=profile

Your delts are outstanding. :bow:
Thanks John, if only they didn't take over every movement :blank:. At least u have some calves to speak of:(

Incredible workout. I did what I said I was going to do in today's update.

A few pictures this afternoon so I'll have something to compare myself to in a few months when I'm big again :flex:

Front relaxed:
28576


Side relaxed:
28577


Side flexed/shirtless :o:
28578

Look at dem triceps :bb:

Hey John- If you want to train so bad, consider a body part split. You can do ~6 days a week with those, and a lot of the big boys use them :nod:

Hey John- If you want to train so bad, consider a body part split. You can do ~6 days a week with those, and a lot of the big boys use them :nod:
I'm good. I like feeling hungry to train. The days off help build that desire, and also allow for some needed recovery. :nod:

I'm good. I like feeling hungry to train. :nod:
The more I train the more I want to train, 2-a-days etc, :lol:. Hope ur workouts continue to be great

Heh, you sound just like me right now. I get positively giddy at the thought of training these days.

Heh, you sound just like me right now. I get positively giddy at the thought of training these days.
:nod:

I remember feeling the same way when I was coming back from my shoulder injury. I felt like every workout was a gift.

Nothing will remind you how much you love something then to have it taken away. I'm glad you are on the mend! :flex:

Here's a bicep and forearm shot from tonight:

28609


I've lost so much size over the past year it's not even funny. My arm here is about 17.25" (with a bicep pump). At one time my arms were over 19" (bicep/tricep pump).

I'm off to a good start, but I've got a hell of a lot of work ahead of me.

I've lost so much size over the past year it's not even funny. My arm here is about 17.25" (with a bicep pump). At one time my arms were over 19" (bicep/tricep pump).

Yeah but you were also 236lbs at the time at an estimate of 19%. How much of that arm size was due to that? Or do you keep relatively little in the way of fat in your arms?

Yeah but you were also 236lbs at the time at an estimate of 19%. How much of that arm size was due to that? Or do you keep relatively little in the way of fat in your arms?
I don't hold a ton of fat in my arms, but some.

Looking at my stats, my arms were 18.25" (cold/unpumped) at the end of my 2006 bulk, and 17" (cold/unpumped) at the end of the following cut. I was at 6% body fat after my cut, and I'm about 12% now. So I'd say I've lost a good solid inch or so from my arms between then and now (they are 16.25" now, cold/unpumped). My other muscle groups have seen similar losses in size as well.

Use it or lose it, especially at my age! :nod:

I'm mainly :dreamy: and :drool: at how big your arms are. You're only 25lbs more than more me, yet your arms are 3in. bigger. :eek:

John "Arms" Stone. You know that commercial from back when, "Wanna be like Mike" for Michael Jordan? Well I wanna be like John! :flex:We need a biceps smiley.


I think I'm going to have to make an "arm day". :o:cry:

I think I'm going to have to make an "arm day". :o:cry:
Arms are no longer my focus, but I will say that my arms saw their greatest growth when I had a dedicated arm day: biceps and triceps supersets. High volume (4x10-12, 3-4 exercises per muscle group, short rest intervals). The workouts were brutal, but effective.

Of course as an ecto you'll need to eat like a horse to support that kind of training, but you already know that.

Arms are no longer my focus, but I will say that my arms saw their greatest growth when I had a dedicated arm day: biceps and triceps supersets. High volume (4x10-12, 3-4 exercises per muscle group, short rest intervals). The workouts were brutal, but effective.

I've done supersets a few times like that. Standing ez-bar curls followed by two-arm triceps extensions. I loved the pump I got from it. I felt like I was Arnold after that :flex:. And that was just one exercise each, at 3x5. I'm definitely going to have to try 3-4 exercises at 4x10 :spaz:.


Of course as an ecto you'll need to eat like a horse to support that kind of training, but you already know that.

Sure do, it's why I've gained 40lbs so far when I used to think gaining weight was impossible. :tucool:

Of course everyone should eat like a horse to support that kind of training, but you already know that.

Fixt

Ever since i first walked in to johnstonefitness.com, you john, has been a great inspiration, and actually my idol (the only idol i ever had) :) Just wanted to say that. So thank you for this site and thanks for continuing putting your training out here for us to see.

Didnt know where to write this if not here.

Ever since i first walked in to johnstonefitness.com, you john, has been a great inspiration, and actually my idol (the only idol i ever had) :) Just wanted to say that. So thank you for this site and thanks for continuing putting your training out here for us to see.

Didnt know where to write this if not here.
Wow, I don't know what to say. I'm flattered. Thanks, man. :o

Hey, I just noticed the birthday thing at the bottom of the forums. Happy Birthday. :) Got anything fun planned?

Hey, I just noticed the birthday thing at the bottom of the forums. Happy Birthday. :) Got anything fun planned?
Thank you! :)

Yeah, for me it was a perfect day: my favorite movie of all time is "Raiders of the Lost Ark", and I've been waiting to watch the new one until it came out on Blu-ray so that I could enjoy it in my theater. I watched it for the first time today with Lisa and the dogs and had a blast!

I also blew off the house cleaning. :o

Happy Birthday! :tucool:

Sounds like it was a good day to me. Nothing much better than sitting around watching movies with the dogs. :)

Ever since I fell upon this site in 2004 maybe missed 2 days of updates-

Subconsciously they made my workouts- I mean right now I figured I'd bulk and am using almost the same plan you are-

extremely motivating to come here and follow a similar bulk-cut schedule like you do- as a "300 day" challenge over and over.

Thanks for the effort in keeping this going all these years!

Happy Birthday! :tucool:

Sounds like it was a good day to me. Nothing much better than sitting around watching movies with the dogs. :):nod:

Thanks, Chris! It was a great day! :)


Ever since I fell upon this site in 2004 maybe missed 2 days of updates-

Subconsciously they made my workouts- I mean right now I figured I'd bulk and am using almost the same plan you are-

extremely motivating to come here and follow a similar bulk-cut schedule like you do- as a "300 day" challenge over and over.

Thanks for the effort in keeping this going all these years!
I'm so glad you've found the web site and forum helpful over the years! That's always great to hear, and makes the effort more than worth it. Keep at it! :)

seriously you are huge... great looking.

seriously you are huge... great looking.
Thanks, uRi. :o

I really have lost a lot of size, but by the end of this bulk I should be filling out my shirts a little better than I am now. :)

Outstanding, high intensity workout this afternoon. I'm exhausted.

One new picture for today, a chest progress shot from the front (only took a side last week):

28701

http://www.youtube.com/watch?v=Ug75diEyiA0?


Found it. -----> 28701

To think, there's a couple of months or more of the bulk to go. :dreamy:

Outstanding, high intensity workout this afternoon. I'm exhausted.

One new picture for today, a chest progress shot from the front (only took a side last week):

28701
There's something awesome about this picture and it's located on your face. :dreamy:

And, you're packing on clean lean mass fast. :tucool:

John, Happy b-lated B-day. You look better at 40 than most people do at 20! Congrats on all your success.

There's something awesome about this picture and it's located on your face. :dreamy:

Agreed :tu:

John,
Happy belated birthday. I read in more then one place on the forums, about an amazing photo of your toaster oven. I couldn't find where it is located. Also, you avatar is a black & white photo, but you are wearing a blue shirt. How do you make that happen?

Also, you avatar is a black & white photo, but you are wearing a blue shirt. How do you make that happen?

One way to do that, basically, is to duplicate the photo into another layer and make the top layer black and white. You then erase whichever parts of the top layer you want to be in color, since the bottom layer is in color.

Or maybe the layers were the other way around, black and white on the bottom and color on top. :confused: Either way, you get the general idea.

To think, there's a couple of months or more of the bulk to go. :dreamy:
Hell yeah! :spaz::spaz::spaz:


There's something awesome about this picture and it's located on your face. :dreamy:

Agreed :tu:

:lol:

I'm only at day 12. It should really fill out over the next few weeks. :nod:

It itches when I sweat. :(


And, you're packing on clean lean mass fast. :tucool:Thanks, Adam. :)


John, Happy b-lated B-day. You look better at 40 than most people do at 20! Congrats on all your success.Thank you very much! :)


John,
Happy belated birthday. I read in more then one place on the forums, about an amazing photo of your toaster oven. I couldn't find where it is located.

Thanks! :)

I'm not aware of a picture of my toaster oven on the site or the forums. Are you talking about the photos of my bulking meals (http://www.johnstonefitness.com/news/oct_2008_news_archive.php#10042008)?

Anyway, here's the toaster oven (http://mall.johnstonefitness.com/shop.php?i=B000063XG3) I own. It rocks.

Also, you avatar is a black & white photo, but you are wearing a blue shirt. How do you make that happen?

One way to do that, basically, is to duplicate the photo into another layer and make the top layer black and white. You then erase whichever parts of the top layer you want to be in color, since the bottom layer is in color.

Or maybe the layers were the other way around, black and white on the bottom and color on top. :confused: Either way, you get the general idea.

Easiest way is just to selectively desaturate all the colors you don't want. Very easy in Photoshop and, I suspect, most other image editing programs. :tucool:

Easiest way is just to selectively desaturate all the colors you don't want. Very easy in Photoshop and, I suspect, most other image editing programs. :tucool:

I dunno, I thought my way was pretty simple. :(

:p

That chest and those arms/delts are looking freakin' huge brutha.

It's been a while since I've "really" checked out your current state, and I must say I am very impressed at your results.

Then again, it all starts w/the "mental", and if that's not right, the physical will never follow and falls off the cliff instead of staying on the path. Your mental has always been 100% focused, hence the success we see in your updates EVERY time.

Great work buddy, absolutely great. :tucool:

~SC~/Chris.......

Hey John, I was looking at your training info trying once again in vain to find out what specific exercises you do you do, and I noticed this in your 2008 bulking section.

BULKING WEEKS
(November 3, 2008 - November 30, 2008; November 3, 2008 - November 30, 2008; December 8, 2007 - December 28, 2008) You have November 3 - November 30th listed twice. :confused: Shouldn't the first one be September 29th - October 26th, and shouldn't the year for the December part be 2008? :confused:

That chest and those arms/delts are looking freakin' huge brutha.

It's been a while since I've "really" checked out your current state, and I must say I am very impressed at your results.
You haven't missed much! I've had a lot of distractions in my life over the past year and have been pretty much on cruise control from a mass gaining standpoint. In fact, I've actually lost a lot of size over the past year. Right now I'm a few weeks into a new bulk and doing well, and I expect to put on a lot more mass in the coming months.

Thanks very much, Chris! :)


Hey John, I was looking at your training info trying once again in vain to find out what specific exercises you do you do
http://www.johnstonefitness.com/php/2007bulkingworkouts.php

I really need to update my training page (http://www.johnstonefitness.com/php/training.php) with a hyper-linked table of contents so that finding what you are looking for will be much easier. It's on my to-do list. :nod:

and I noticed this in your 2008 bulking section.

You have November 3 - November 30th listed twice. :confused: Shouldn't the first one be September 29th - October 26th, and shouldn't the year for the December part be 2008? :confused:
Yeah, typos. Thanks, I'll fix them. :o

John, hope you can handle a question in the form of constructive criticism. First, I've been following your site for several years now and am nowhere close what you have done with your transformation but someday hope to be. Do you work traps much? Just my opinion but it looks like your traps fall behind the rest. Just wasn't sure if that was the hand you were dealt or just because you don't concentrate much on that area. Thanks for the great site and I enjoy following your progress and all the activity in your forums. Usually I'm a lurker for the most part but decided to ask about this after a few years of wondering. :)

John, hope you can handle a question in the form of constructive criticism. First, I've been following your site for several years now and am nowhere close what you have done with your transformation but someday hope to be. Do you work traps much? Just my opinion but it looks like your traps fall behind the rest. Just wasn't sure if that was the hand you were dealt or just because you don't concentrate much on that area. Thanks for the great site and I enjoy following your progress and all the activity in your forums. Usually I'm a lurker for the most part but decided to ask about this after a few years of wondering. :)

Hah, no worries, man. Believe me, I know that my traps are horrible. I've worked them very hard over the years using traditional trap builders (deads, shrugs) and also moved on to less mainstream trap exercises like behind-the-back shrugs, rack pulls, jump shrugs and power cleans. I actually have somewhat decently developed traps, but there's absolutely no height to them. While I suppose gentics is playing a large factor in my lack of trap height, that doesn't mean that I'll ever give up. I've been working them hard on this bulk, and will continue to do so. :tucool:

Hah, no worries, man. Believe me, I know that my traps are horrible. I've worked them very hard over the years using traditional trap builders (deads, shrugs) and also moved on to less mainstream trap exercises like behind-the-back shrugs, rack pulls, jump shrugs and power cleans. I actually have somewhat decently developed traps, but there's absolutely no height to them. While I suppose gentics is playing a large factor in my lack of trap height, that doesn't mean that I'll ever give up. I've been working them hard on this bulk, and will continue to do so. :tucool:

I know it sounds silly but high rep STRICT form stuff helped me, thrown in after my power cleans

Bicep shot from the front:

28729

While some definite improvement has been made so far on this bulk, I have to admit that I did not want to post this picture. My arms are just shy of 17.5" this week (with a bicep pump), but that's considerably (and noticeably) smaller than than my peak arm size.

It stings my pride knowing that I've gone backwards, but I'm using that to help fuel my comeback. :nod:

I know it sounds silly but high rep STRICT form stuff helped me, thrown in after my power cleans
Thanks, D. :)

Actually Adam (Chicanerous) has drawn up what seems to be a very solid trap-building plan that will either work, or destroy me. I'll talk about it in tomorrow's update. :)

Listen to Adam, that dude has some traps :eek:

Listen to Adam, that dude has some traps :eek:
Notice that, did ya? Well I've touched them. :dreamy:

Notice that, did ya? Well I've touched them. :dreamy:
You're lucky this isn't the WL.

Notice that, did ya? Well I've touched them. :dreamy:
The joys of the JSF Cruise...

Notice that, did ya? Well I've touched them. :dreamy:

Apparently I have, too.

28735

A very good workout today, but about halfway through my stomach started KILLING me. I have no idea why. I had to force myself to finish the workout.

As part of the new traps blast that Chicanerous has come up with for me (detailed in today's update), last night I did triple power shrugs with many of my deadlifts (I couldn't do power shrugs once I started my very heavy deads, obviously).

Today I supersetted power shrugs with my bent over DB laterals. Oh man, my traps are going to be absolutely useless tomorrow.

Even with a pump my traps still look weak. :o

28754

Best trap workout I ever had was moving all my crap out of the dorms, down three flights of stairs, into my car, nonstop for 2 hours. My traps were sore for three days after that. :nod:

Smile....

You are not working out in prison :tu:

Hang power cleans, power shrugs worked for me. Also try this... Lie face down on an incline bench. Take a straight barbell (seriously you wont need more than 20-30 pounds) Take a wide grip and with straight arms raise the bar as high as you can. Do 3 sets of that and your delts and traps will be crushed.

A very good workout today, but about halfway through my stomach started KILLING me. I have no idea why. I had to force myself to finsh the workout.

As part of the new traps blast that Chicanerous has come up with for me (detailed in today's update), last night I did tripple power shrugs with many of my deadlifts (I couldn't do power shrugs once I started my very heavy deads, obviously).

Today I supersetted power shrugs with my bent over DB laterals. Oh man, my traps are going to be absolutely useless tomorrow.

Even with a pump my traps still look weak. :o

28754

I smell a new avatar for John :P

Smile....

You are not working out in prison :tu:
:nope:

Smiles and difficult bulking workouts do not go very well together. Also, I felt like I was about to puke in that picture. :(

Also try this... Lie face down on an incline bench. Take a straight barbell (seriously you wont need more than 20-30 pounds) Take a wide grip and with straight arms raise the bar as high as you can. Do 3 sets of that and your delts and traps will be crushed.That sounds solid. What is that exercise called? I'll give it a try for sure, thanks!


I smell a new avatar for John :P
I smell my 96% lean and potatoes cooking. :dance:

I smell my 96% lean and potatoes cooking. :dance:

A personal fav I don't think I could ever get sick of. Lately I've been in love with 12 oz of white potato, salt, Tuna (canned in olive oil, drained), a little ranch, hot sauce, salsa, and a pinch of pepper.

Mix together and there ya go!

I know it sounds gross but seriously its damn good! Maya and I have been hooked on it for awhile.

John, thanks for keeping this site going. It is an inspiration when I start to slow down on the workouts.

Just curious, what do you do to bench press safely without a spotter? I often work out without a spotter and am wondering what other do.

John, thanks for keeping this site going. It is an inspiration when I start to slow down on the workouts.
Thank you--I'm really glad you enjoy the site! :)

Just curious, what do you do to bench press safely without a spotter? I often work out without a spotter and am wondering what other do.I haven't done barbell bench press without a spotter since 2003. My gym equipment (first the power rack and, later, the Titan) has safety spotters so I can lift alone in safety.

Benching without a spotter is not safe, IMO.

The best thing to do IMHO whilst benching without a spotter is to use DBs & Some heavy resistence on your surface to absorb most of the impact if dropped.

Though a Power rack is another great way.

Here are a couple of new photos from this weekend. I'm looking a little puffy here...

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:eek:

I'm kidding, of course. Those pictures are both from December 2002. I came across them this evening while going through some old photos. I don't think I've posted them before.

Looking at those old photos helped remind me just how far I've come, and how much I never want to go back to that kind of lifestyle.

I'm going to have an awesome workout tomorrow. :nod:

This week I'm changing all my lifts/exercises/techniques around...

... I just finished my leg workout, and what a leg workout it was: 5 sets of squats, weight increased on each set (20, 15, 12, 10 and 7); 3 sets of leg extensions supersetted with a very quick dash to the backyard for walking barbell lunges; 3 quad drop sets lying leg curls. :mad:

I'll be posting the new workouts I'll be using for the next 4 weeks all this week in my daily update for those who are interested.

Hey John, I was wondering if the problems you experienced doing the back squat during the summer have gone away?

IIRC you were contemplating ditching it altogether

Hey John, I was wondering if the problems you experienced doing the back squat during the summer have gone away?

IIRC you were contemplating ditching it altogether

It took me awhile to work up the nerve to squat again after my back healed up, but I started squatting in the months leading up to my bulk with no issues.

If I blow out my back again while squatting then I'm done with them for good. I hope that doesn't happen, because I love to hate squats. :nod:

Hah! The old pics are great! You look like a completely different man, and no it's not because you're smiling! :lol: I should post some of mine when I get home. Man, my face looks like a balloon in the old pics. Scary


Not sure if this will help your shoulder, or if you do these already. But they seem to work well for me. :)

http://http://www.youtube.com/watch?v=oI_MzRbZDJ8

John. Your sig quote. It sounds more like he's detailing his car than washing his face. Come to think of it, I think he's detailing his face. I wonder if he's using the Zaino equivalent for face stuff? :spaz:

Hah! The old pics are great! You look like a completely different man, and no it's not because you're smiling! :lol:
:dance:


Not sure if this will help your shoulder, or if you do these already. But they seem to work well for me. :)
I started doing rotator strengthening exercises back when I went through physical therapy for my shoulder (and still do them to this day). The exercises may help with part of my problem (I was diagnosed with chronic tendonitis with impingement syndrome), but they don't really do anything to help the impingement. That's going to require surgery to fully correct, but I seem to have learned to work around the problem (for the most part). I'll only have surgery if I blow it out completely again.

John. Your sig quote. It sounds more like he's detailing his car than washing his face. Come to think of it, I think he's detailing his face. I wonder if he's using the Zaino equivalent for face stuff? :spaz:
That sig quote is great. American Psycho is such an awesome movie.

More pictures from the kitchen & grill. :drool:

I make things in semi-large batches to save time (and propane). Some things, like chicken and rice, can keep for 4-5 days in the fridge, while other things like hamburgers and shrimp can only keep for a couple of days.

So, with "shelf life" in mind, here I've just prepared five grilled chicken breasts (for meal #2), three 6oz 96% lean grilled ground beef patties (for meal #5), two dozen shrimp (for meal #3) and about 4.5 cups of cooked rice (for meal #3). The broccoli is a single serving. Total prep and cooking time for all food: 30 minutes. :)

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JS,


Off topic do you post how much weight you use for weight lifting?


Food looks good!~ I better get to Sams club this weekend....:drool:

Off topic do you post how much weight you use for weight lifting?
Negative (http://www.johnstonefitness.com/php/faq.php#0090).

This is my senior high school yearbook photo (class of 1986). :o

The other picture was taken a few hours ago. :nod:

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Fear the mullet! \m/ \m/

Wow, I had to look twice at the second picture.

You look different with a beard. :confused:

Did i miss an update or something? Why the beard?

Or did you just fancy growing one?

I cant help but feel there is a story behind it... i seem to remember a post a few days ago about the secret being on your face or something, now i have twigged.

Care to share dude?

Did i miss an update or something? Why the beard?

Or did you just fancy growing one?

I cant help but feel there is a story behind it... i seem to remember a post a few days ago about the secret being on your face or something, now i have twigged.

Care to share dude?
Adam (Chicanerous) has been after me to grow a beard for a long, long time. A few weeks ago I gave in and decided to do it, and then a bunch of others down in the VIP forum decided to join me and grow a beard, too. We've got a beard thread going down there with regular "progress" pictures and fair amount of good-natured ribbing.

Just a lot of absurd fun, really. :nod:

I thought it was an Evan Tanner tribute beard like everyone's doing.


Me, I'm gonna grow my Kimbo Slice tribute beard...and shave the middle of my head. Care to join?

Me, I'm gonna grow my Kimbo Slice tribute beard...and shave the middle of my head. Care to join?
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I love your anti-smoking sermons John. :dreamy: I'm always glad to hear them from someone who actually smoked (because somehow non-smokers opinions are irrelevant to most people :rolleyes:). It's something I feel really, really strongly about (though I contain myself and don't preach, since it's unappreciated). If I ever meet you, I'm going to hug you. :nod:

Adam (Chicanerous) has been after me to grow a beard for a long, long time. A few weeks ago I gave in and decided to do it, and then a bunch of others down in the VIP forum decided to join me and grow a beard, too. We've got a beard thread going down there with regular "progress" pictures and fair amount of good-natured ribbing.

Just a lot of absurd fun, really. :nod:

Being football season I think the beard is very appropriate, it makes you look like an NFL linebacker.

I love your anti-smoking sermons John. :dreamy: I'm always glad to hear them from someone who actually smoked (because somehow non-smokers opinions are irrelevant to most people :rolleyes:). It's something I feel really, really strongly about (though I contain myself and don't preach, since it's unappreciated).
I used to preach, then I discovered two things: 1) People find anti-smoking preaching really annoying, and 2) Preaching never helped anyone stop smoking. Ever.

So yeah, I try to get people thinking about quitting when I write about how I used to smoke, but I try not to be heavy-handed or anything.

Being football season I think the beard is very appropriate, it makes you look like an NFL linebacker.
28857 + Beard = :tucool:

Be careful with the beard John, I'd hate to see this happen to you or anyone else:

http://www.youtube.com/watch?v=nYuOurhglz8

http://www.youtube.com/watch?v=nYuOurhglz8
:lol:

I forgot that I took a picture yesterday. I decided to make it black and white and a little dirty to go with my ever-thickening beard. :nod:

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nice beard John! What does your wife think about it?

I know when I grow out my beard, it's okay at first, but after a few days my GF starts complaining that the area around her lips is all red from the beard hahaha :lol::lol:...

I usually end up shaving it off anyway, I find that more than 7 days of growing, it just gets really itchy and annoying.

BTW in that pic, you remind me of a mixture of Rambo and Jean Claude Van Dam.

nice beard John! What does your wife think about it?
It's not her favorite thing, that's for sure.

This Friday will be a month since I shaved. I like some things about the beard, but it's also pretty irritating and it makes me look older.

The plan is to keep it no longer than the end of my bulk, but it may not even survive that long. We'll see.