This morning's workout trumped my last two - I went up in weight and reps on every single exercise for the 3rd week in a row. I'm pretty amazed at how strong I'm getting. Hell, I'm starting to think I'm on steroids! ;)

I added 5 pounds to last week's bench press weight (my personal best) and did two sets of 8. The weight actually felt light, so I added another 5 pounds for my 3rd set and did 8 reps! Next week I'm just going to add another 10 pounds to start with.

I added 5 pounds to my incline and decline barbell presses and did 3 sets of 8 for each. My dips felt way too easy, but I'm reluctant to use my dip belt because I think that's what screwed up my shoulder last year.

I have a bunch of pictures today...

First off, I'm up to 16.5 inches with a pump...

A couple of bicep shots... I didn't smile in one, so I made it black and white. ;)

A couple of back shots, by request. No, I still can't pose!

Few more....

Mother of GOD!!! Awesome work.

wow wow wow is all there is to say when seeign a physique like that john u are an inspiration to all and i just cant thank you enough great photos even greater gains...
keep well mate

John - you are amazing, man - amazing.

Wow John... you look huge. I thought you were amazing before, but now I cant imagine what you will do next! Its like you are constantly evoloving and re-inventing yourself. What next??? Wings? :p

There is only one word for that, and that word is 'Dude!'.
Amazing progress.

Holy crap, lookin massive John! :tu:

Looking good John! My only criticism is that it looks like your arms are almost in danger of getting out of proportion to your back. That's a pretty rare situation. It's usually the other way around.

Once again John truely amazing work.

And in case you need someone to confirm your thoughts, DONT use the dip belt. You clearly dont need it, your seeing great results anyways. Do dips for reps at bodyweight and think of it as endurance work. Also, high rep sets trigger a lot of slow twitch muscle fibres that usually arent hit with low rep sets like max ot, so they will build mass.

Im sure you know this, but sometimes one needs to hear it from someone else.

Great job john. You look great. :)

Incredible progress continues! I especially enjoy reading about your weekly poundage additions to various exercises. After the newbie stage, if you want to make big gains in lifts, gaining substantial weight is essential. I'll keep reminding myself of that when I get frustrated with slow progress!

You look incredible! I can't believe how big you've gotten in a relatively short amount of time. I particularly liked the back spread shot. My only complaint is that I'd like to see those front shots without the shirt. Let's see what you've got under the hood!

Nice bulk John, good inspiration :)

Man, you guys are too much! Thanks for all the comments and constructive criticism. I really appreciate every word.

I hope that all the pictures I post here don't come across as self-aggrandizing. Like my weight loss, I want my bulking progress to demonstrate by example that ordinary people like me can make big changes. All that's required is dedication, consistency and heart.


bm1t,
That's a cool animation you did! Can I use that on my main site? I'll give you full credit, of course. Just let me know if it's ok and what name I should give credit to.

escher,
I guess if I get my lats big enough they could double as wings? ;)

JMR,
Don't forget that I have a pump going in those pictures so my arms are bigger than normal (and my back is not pumped at all).

Reno,
I agree 100%. Light weight dips make a good "finishing" exercise, and there's no way I'm going to risk messing up my shoulder again at this point!

Bama,
Well that's awesome because I especially enjoy being able to report my weekly poundage additions to various exercises! ;) I hope to continue to do so in the weeks to come!

slush_puppy,
Eh, I'll see what I can do. ;) But I'll be honest - while I'm bulking I'm kind of weird about taking my shirt off. Check out tomorrow's monthly pictures for a 0-day shirtless update!

Timbermiko, SteveB, MGB, Nagle101, yogro and French Spirit
Thanks very much for the kind words. I appreciate that you all took the time to post your comments.

john, awesome job. Can you do me a favor and measure your shoulder width in inches? Thanks a lot man!

Hey John,

Great job on the bulk. :tu: BTW, I just looked at your Dec. 6 pics and there is no way you are up to 13% body fat. Have you checked your calipers to make sure they aren't faulty?

John,

Just seen the dec 6th pics. The side profile shot is brilliant, the level of thickness you have added to your body is fantastic.

There is NO WAY you are 13% BF. Im not just saying this to try and flatter you, you cant be much over 11%. I know you are good at taking these caliper readings, but i also think you may tend to think youve gained more fat then you actually have. A comparison to the before bulk and after bulk does not show a 4% increase in BF. Having seen the back shot the other day, i cannot see you are holding much extra there, and theres NO fat on your arms, and you can still see abs, all be it a bit blurry now.

If you posted as a newcomer on your forums and asked for an estimate on BF (like so many do) based on that photo, no one on the forum would guess near 13%. I bet most would say 11. :nod:

A great job, has inspired me yet again.

Eh, I'll see what I can do. ;) But I'll be honest - while I'm bulking I'm kind of weird about taking my shirt off. Check out tomorrow's monthly pictures for a 0-day shirtless update!
WOW! I don't know how you can feel weird about taking your shirt off with the kind of development you have in your latest pics. Just amazing! Great idea to post the pics of yourself at the same weight, what an great comparison. Wonderful work!

Can you do me a favor and measure your shoulder width in inches? Thanks a lot man!
I hope I'm measuring correctly: I measured straight across my back from the tip of one shoulder to the tip of the other (not wrapped around my whole body) and came up with 22 inches.

I think you guys are right about my body fat. I'll split the difference with ya and call it 12%. :)

I've updated my main page to reflect this.

Thanks everyone!

Wow, just the saw the pics... they're the best you've ever looked if you ask me! :tucool:

Wow, just the saw the pics... they're the best you've ever looked if you ask me! :tucool:

I agree. The additional mass agrees with you John.

I'm looking forward to seeing your next cutting phase in a couple of months. The before and after shots at the same weight will be even more dramatic.

Oh my god! thats what i said when I saw the before bulk and after bulk side pictures. You Really, really did well on this bulk john! :nod: :nod: :nod:

I hope I'm measuring correctly: I measured straight across my back from the tip of one shoulder to the tip of the other (not wrapped around my whole body) and came up with 22 inches.

Hmm...it shouldn't be less than your chest size, at least that much less. Measure it around your shoulders, wrapping around your body. Get it where it goes over the biggest hump of your lat delts, and go all the way around. You should be hitting like 46-48+ inches. Thanks!

Hmm...it shouldn't be less than your chest size, at least that much less. Measure it around your shoulders, wrapping around your body. Get it where it goes over the biggest hump of your lat delts, and go all the way around. You should be hitting like 46-48+ inches. Thanks!Gotcha... measured that way I'm a tad over 50 inches.


karatetricker,
Thanks man, I appreciate it! I'm inclined to agree, especially when I look at the photos right next to my pre-bulking pictures (or worse - my starting pictures).

HobbesAB
Yeah! As much as I'm enjoying the bulk, I'm starting to get excited about cutting. That's when all the hard work will really pay off (at least visually).

LarryNC,
Thanks very much! I've still got almost 2 more months of bulking to go, so I guess I'm trying to make up for the time I was injured by bulking for almost 6 months. :tu:

Kudos on your progress!

Gotta hand it to you, your latest side profile shot(s) tell the tale - you're getting thick as a bodybuilder.

Good Lord! :eek: You look like you've been inflated to twice your prebulk size based on the side shot comparison. :claplow:

John, I bet there are professionals in the fitness industry looking at your photos in awe right now

This goes to show how useful photos are. Whether you are bulking or cutting, you need to take photos. It makes all your hard work worth while when you can compare like this.

Just think in the spring, we will all get to see the first cut, first bulk and second cut comparison photos for 199 lbs.

Looking awesome John! The most striking photos to compare are the latest pics with the Aril04 pics, especially the profile. I envy your dedication. Keep it up man! You're an insiration!

Oh My!! John, I cannot believe the difference in the last month...You have added so much mass and stayed so trim at the same time. You look incredible, I would almost say...no you are HUGE.

Keep it up man, I cannot imagine how you will look at the end of your bulk in a couple months! Not to just focus on the way you look, but I am sure you feel fantastic as well!

excellent work, john.

i actually think your face looks healthier/better as it stands right now as well.

John just curious what u gonna do after you are done with this bulking and the cutting that follows. You gonna bulk and cut again?

Um, ok when did John get huge! Jesus, your an animal dude

See more picture by clicking here... (http://www.twowiresthin.com/money/)

http://www.twowiresthin.com/money/images/DSCF1141.jpg

reminds me of the Resevoir Dogs

Adam

G_Man, Blender, gravityhomer, Nick74, TheRyanator, Nate and Transformer2004:
Damn guys, thanks for the kudos! Wow...

bm1te,
Thanks for the reply - I'm going to add that picture to the main site's picture page later today. Good work!

tan_pao_wei,
I may bulk again next winter, I'm not sure. It depends on my size after I finish cutting. I'd say there's a very good chance that I will do at least one more bulking cycle.

muscleadam,
I love that movie! I'm pretty much a sucker for anything Tarantino writes or directs.

first of all.. you look great.. !

second

why dont you train your neck ? its amazing how much difference it makes..

your huge but with a trained neck your gonna look twice as bigger than now

It's amazing :p

You look so huge compared to the before-bulk-picture. Your arms are enormous!!! You have always inspired me, but now...it's crazy :bow: :bow: :bow: I can't find words :tu:

I can't see that you have gained any fat at all...Do you really need a cutting process?

G_Man, Blender, gravityhomer, Nick74, TheRyanator, Nate and Transformer2004:
Damn guys, thanks for the kudos! Wow...

bm1te,
Thanks for the reply - I'm going to add that picture to the main site's picture page later today. Good work!

tan_pao_wei,
I may bulk again next winter, I'm not sure. It depends on my size after I finish cutting. I'd say there's a very good chance that I will do at least one more bulking cycle.

muscleadam,
I love that movie! I'm pretty much a sucker for anything Tarantino writes or directs.


I know this is totally rubbing your ego the right way :eek: :eek: :eek: LOL... just dont let it go to your head, LOL.. maybe to your neck like massbeginner suggested :claplow:


Adam

massbeginner,
Thanks very much. I train my traps, but I don't directly work my neck because I actually am happy with the size it is now. I don't really like the "thick-neck" look.

¿prodigy¿,
Heh, thanks man. :o

I don't have a ton of fat to lose, but I've definitely added some. When I'm done bulking I want to get my abs back full-force, and I really want to get my other muscles popping out a little more than they are right now. :tu:

Man. I really don't believe your progress. I mean I believe it, but I don't believe it!


On a side note: You should package up whatever you did, exactly, and sell it.
I know it's all on this site, but if you put it in checklist, day-by-day form, I bet a lot of people (here at least) would buy it.

awesome awesome job john you look huge...i think the biggest change is ur shoulders+arms+forearms and your chest has gotten bigger as well. I cant believe how many inches you put on yourself dude...I wish i could break my arm/chest plateau but you sure know what to do...keep it up.

Oh and when you begin your cut can you outline your exact schedule...I'm gonna follow it the first 2 weeks and customize it from there, but I need a solid foundation. Thanks

John,

I was just clicking through your training info on the main page and you list the excersizes you choose from for your workouts and i noticed you dont do deadlifts ? Is this correct or did you jusat forget to add them, and if it is correct, is there a reason why you dont do them.

They are one of the best excersizes there is. Period.

(Not sure of this is the place to post this question as its not related to the photos really, if you wanna move it, let me know. :) )

On a side note: You should package up whatever you did, exactly, and sell it.
I know it's all on this site, but if you put it in checklist, day-by-day form, I bet a lot of people (here at least) would buy it.
I would definately purchase his cutting version... :tu:

I think it's called workout... eat... sleep... do it again... Your results may vary.. no magic :D

Man. I really don't believe your progress. I mean I believe it, but I don't believe it!


On a side note: You should package up whatever you did, exactly, and sell it.
I know it's all on this site, but if you put it in checklist, day-by-day form, I bet a lot of people (here at least) would buy it.

John,

Anyone who was to see your previous pictures may assume your a Endomorph, As the transformation went on that assumption would have probably changed to Etco, Then to meso/ecto.

So you find your metabolism was slow before you started all this training?

Do you struggle to maintain low bf (when lean bulking)?

Just a question as IMO Endo/Ecto/Meso (body types) Can be changed with effort. People dont always agree with what i say which is fair enough so i wondered what you have experienced.

Also, Congratulations on the transformation, Glad to see another person with the effort to change themselves rather than crying about it as they induled in another donut. :rolleyes:

GOOD JOB! :tu:

Hi!

Love the deads. :) Agree with you Reno.

John,

I was just clicking through your training info on the main page and you list the excersizes you choose from for your workouts and i noticed you dont do deadlifts ? Is this correct or did you jusat forget to add them, and if it is correct, is there a reason why you dont do them.

They are one of the best excersizes there is. Period.

(Not sure of this is the place to post this question as its not related to the photos really, if you wanna move it, let me know. :) )

MGB,
Thanks a lot man.

As for packaging and selling what I do, I'm already disclosing everything I do: my diet and training program, along with daily comments and progress pictures, are, of course, free for everyone to view on my main site. I can start charging if you like? ;)

People who try to duplicate my diet and workouts to the letter are often disappointed because - surprise - they are not me. Personalized 1-on-1 training is beneficial for those who don't want to come up with their own program, or for those who are not able to make progress for whatever reason.


ethan,
Thanks!

When I cut I'll continue to log everything I do/eat and make it available for free on my main site.

Reno_1ted,
Hell yeah I do deads! I wrote that list a long time ago and back then I did not do them. I'll update it.

I usually do deads on back day, but sometimes I do them on leg day as well. They are fantastic, but proper form is essential to avoid injury. So those of you who have never done deads should get someone knowledgeable to demonstrate and critique your form before you start deadlifting your car. ;)

Diet,
I'm not convinced that one can significantly modify/change their basic somotype. I've always considered myself a meso - I can gain fat and muscle pretty easily. When I eat like crap, I get really fat. When I eat clean and work out I get toned. When I eat BIG and work out, I get muscles. :)

I do think anyone can make great progress regardless of their body type. Ectos can get huge, and endos can have low body fat. It's all about finding a program that works for your body type and working your ass off.

IMO, of course. :)

Hi John -- Funny (re: fees).
If you look at a lot of the fitness material that sells, it's not that it's not available someplace, or even in one place, but that's it not packaged anyplace, except from the place from which you buy it.

I actully started a to write a Flab-to-Stone book in my head and think it would sell. Here's an abbreviated intro.

The first few pages would be pictures of you with the following text:

Page 1: Can you really go from this [your before picture]
Page 2: To this [current picture]
Page 3: Using nothing but this [picture of the book cover]
Page 4: Only when you're doing this [picture of you dreaming]
Page 5: The fact is that we're all different and will respond to exercise and diet differently. One thing is certain though. You can dramatically transform your body, your energy and your fitness, and you can turn fat into stone if you invest the time and consistent effort.

So let's get started.
Chapter 1: Face the flab.
<insert personal story here about you didn't chance until (1) you gave up denial and (2) had enough pain that you finally said, 'I'm not going to take it anymore'...the day when you set a new standard for your own level of discipline and health.
Chapter 1 ends on the idea that if you don't have enough reasons to get healthy then it's going to be tough to stay with it. You do have enough reasons, you just need to focus on them, make them real, and use that energy to drive you to take consistent action.


Anyhow....I agree all the pieces are here on this site. It would be great if the puzzle were put together too.

[QUOTE=John Stone]MGB,
Thanks a lot man.

As for packaging and selling what I do, I'm already disclosing everything I do: my diet and training program, along with daily comments and progress pictures, are, of course, free for everyone to view on my main site. I can start charging if you like? ;)

People who try to duplicate my diet and workouts to the letter are often disappointed because - surprise - they are not me. Personalized 1-on-1 training is beneficial for those who don't want to come up with their own program, or for those who are not able to make progress for whatever reason.

I won't be saying anything more that has already been said, but when I see something that shocks me... I have to say SOMETHING... I don't post much here so you know it has to be good... For a long time, I thought you were looking too skinny. I know you have talked about this before and everything, and you agree. Even just your pictures 2 months ago, you looked skinny to me. But, now I see your December 6 update and I am seriously shocked.. You look unbelievable. Just the change from last month to this month is incredible. You shoulders, arms, chest, everything... it looks like you found a hole on your body and put a couple breaths of air in. I know you have heard it so much to the point where you are almost sick of saying "thanks :o " but wow man, good job... :claplow:

I don't know how your shoulders feel in respect to lateral delt exercises, but if you added some good mass to that delt your arms would easily jump leaps higher on the "impressiveness" scale. Not to say that they aren't impressive, because they definitely are with the great flare from the lateral head of your tricep and the awesome horseshoe easily seen in the profile view. I envy your triceps with all my heart.

I think your arms would become that much more impressive because, firstly in the front view shot, to me, your shoulders look out of proportion to the breadth of your arm. Secondly, having the flare of your lateral delts and then the tapering in as they connect right above the tricep and then the flare of your tricep would greatly enhance the illusion of mass to your entire arm as well as enhance the breadth of your upperbody.

Just thought I would try to critique your physique before I say you look freaking awesome!

Hi John -- Funny (re: fees).
If you look at a lot of the fitness material that sells, it's not that it's not available someplace, or even in one place, but that's it not packaged anyplace, except from the place from which you buy it.

I actully started a to write a Flab-to-Stone book in my head and think it would sell. Here's an abbreviated intro.

The first few pages would be pictures of you with the following text:

Page 1: Can you really go from this [your before picture]
Page 2: To this [current picture]
Page 3: Using nothing but this [picture of the book cover]
Page 4: Only when you're doing this [picture of you dreaming]
Page 5: The fact is that we're all different and will respond to exercise and diet differently. One thing is certain though. You can dramatically transform your body, your energy and your fitness, and you can turn fat into stone if you invest the time and consistent effort.

So let's get started.
Chapter 1: Face the flab.
<insert personal story here about you didn't chance until (1) you gave up denial and (2) had enough pain that you finally said, 'I'm not going to take it anymore'...the day when you set a new standard for your own level of discipline and health.
Chapter 1 ends on the idea that if you don't have enough reasons to get healthy then it's going to be tough to stay with it. You do have enough reasons, you just need to focus on them, make them real, and use that energy to drive you to take consistent action.


Anyhow....I agree all the pieces are here on this site. It would be great if the puzzle were put together too.

Good stuff MGB - I appreciate the input. I've written a book in my head about 100 times, and every time it's a little bit different. I'm having a difficult time figuring out what to focus on because I want my book to be very unique. I've got some good ideas, and what I need to do is channel some of my motivation to lift weights into lifting a pen. :)

I won't be saying anything more that has already been said, but when I see something that shocks me... I have to say SOMETHING... I don't post much here so you know it has to be good... For a long time, I thought you were looking too skinny. I know you have talked about this before and everything, and you agree. Even just your pictures 2 months ago, you looked skinny to me. But, now I see your December 6 update and I am seriously shocked.. You look unbelievable. Just the change from last month to this month is incredible. You shoulders, arms, chest, everything... it looks like you found a hole on your body and put a couple breaths of air in. I know you have heard it so much to the point where you are almost sick of saying "thanks :o " but wow man, good job... :claplow:
I really appreciate the sincere comments - thanks a lot. :)

I don't know how your shoulders feel in respect to lateral delt exercises, but if you added some good mass to that delt your arms would easily jump leaps higher on the "impressiveness" scale. Not to say that they aren't impressive, because they definitely are with the great flare from the lateral head of your tricep and the awesome horseshoe easily seen in the profile view. I envy your triceps with all my heart.

I think your arms would become that much more impressive because, firstly in the front view shot, to me, your shoulders look out of proportion to the breadth of your arm. Secondly, having the flare of your lateral delts and then the tapering in as they connect right above the tricep and then the flare of your tricep would greatly enhance the illusion of mass to your entire arm as well as enhance the breadth of your upperbody.
Funny you should mention that. I was looking at my photos the other day and I agree with you - I think my delts are lagging a bit. I've been doing a lot of military presses, but stopped doing lateral raises because they hurt my shoulder. I did 3 sets of lateral raises this morning and my shoulders were just fine! I'm going to keep doing them for the next couple of months...

Thanks for the critique and the kind words!

First (and most importantly), my shoulder felt great! Whew.

First I did barbell bench presses and added 10 more pounds to what I finished with last week (which was also 10 pounds heavier than the prior week and my personal best). I did 3 sets of 8/8/7! I tried so hard to get that last rep up but my muscles simply failed and all that iron came crashing down on the safety bar. My dogs jumped about a mile in the air.

I decided to switch the order of my exercises around a bit and did decline barbell presses second. I went up 5 pounds and did 3 sets of 8!

I actually struggled with my incline presses (I was already pretty beat at this point) and went down in reps from last week.

Next I did dips. I was doing great, but when it came time to do my last set, I looked at the dip bars and, for just a brief moment, I thought about skipping my last set. I caught my reflection in the mirror and actually yelled at myself: [PROFANITY REMOVED - I'M TRULY SORRY TO THOSE I OFFENDED.]

Yeah, well, what can I say? The testosterone was flowing and I was really pissed at myself for even THINKING about skipping a set. :o

After I finished yelling, I thought about when my shoulder was injured and how I would have done ANYTHING to be able to workout. That did it. I grabbed the bars and did 2 more reps than my last set. :tu:

After that little episode I felt like I had my second wind. The rest of my workout was fantastic!

So I have one picture today. It's a shirtless shot of me this morning compared to me 3 weeks ago.

First (and most importantly), my shoulder felt great! Whew.

First I did barbell bench presses and added 10 more pounds to what I finished with last week (which was also 10 pounds heavier than the prior week and my personal best). I did 3 sets of 8/8/7! I tried so hard to get that last rep up but my muscles simply failed and all that iron came crashing down on the safety bar. My dogs jumped about a mile in the air.

I decided to switch the order of my exercises around a bit and did decline barbell presses second. I went up 5 pounds and did 3 sets of 8!

I actually struggled with my incline presses (I was already pretty beat at this point) and went down in reps from last week.

Next I did dips. I was doing great, but when it came time to do my last set, I looked at the dip bars and, for just a brief moment, I thought about skipping my last set. I caught my reflection in the mirror and actually yelled at myself: [PROFANITY REMOVED - I'M TRULY SORRY TO THOSE I OFFENDED.]

Yeah, well, what can I say? The testosterone was flowing and I was really pissed at myself for even THINKING about skipping a set. :o

After I finished yelling, I thought about when my shoulder was injured and how I would have done ANYTHING to be able to workout. That did it. I grabbed the bars and did 2 more reps than my last set. :tu:

After that little episode I felt like I had my second wind. The rest of my workout was fantastic!

So I have one picture today. It's a shirtless shot of me this morning compared to me 3 weeks ago.
Wow..... how do you do it? I try to lift heavy and its barely comparative to yours!

Damn you're intense. You have the will of a force of nature. Good thing you have a home gym. Think of someone doing the same thing at public gym. God that would be hilarious. :D

Awesome comparison in only 3 weeks. The incredible inflatable John.

I caught my reflection in the mirror and actually yelled at myself: "You big fucking pussy! Do you want to get huge, or do you want to put in Lisa's Jewel CD, suck your thumb for a while and whine about how hard your workout was over a glass of warm milk?"

Now, can you explain why getting huge has to be mutually exclusive from listening to Jewel while sucking your thumb and drinking warm milk? Sounds like great workout music and a post workout shake/ritual
:p
Your bulking progress has been so inspirational! :claplow:

Wow, very inspiring progress. I especially enjoy the leap you made in gains between the months of August and Today! Fantastic job John, and I think you should keep on doing what you're doing. I remember when I PM'd you about how many calories I was supposed to eat at the weight I was at (WHYMSICKAL) and this was when you were still cutting I believe! But how you've grown and progressed continues to inspire me and I can't thank you more. Keep at it John!

:tu:

superb progress,

keep it up!

I've never had problems "bulking"
cutting is whats hard for me

God I wish I could eat 4000cals/day and still remain lean!

DavidBerger,
Don't sell yourself short - your bulking progress has been outstanding. Just keep at it and you'll get there.

gravityhomer,
I guess "intense" is one way to describe what I did. "Goofy" is another. ;)

I feel a little silly about it now, but at the time it seemed like a good idea. Hey, it did the trick. :tu:

Lisa was not home while I was working out, but she just got back from shopping and got on her computer. After a short while I heard her cracking up - she could barely talk she was laughing so hard. I saw that she was reading my post and smiled sheepishly. :o

Jimbo,
Hey man, if listening to "Pieces of You" gets some people pumped to lift, then more power to them! If those people want to follow that up with a post-workout glass of warm milk and a little thumb-sucking action, then who am I to say that's wrong...

...it's just not for me. ;)

SoundnAtmosphere,
Thanks very much - I will definitely keep at it!

vortex72,
I had to work up to the number of calories I'm eating now. When I weighed 174 pounds 4,000 calories would have been too many. Now that I'm over 200 pounds, I need a little more fuel to sustain and grow. I will probably never be able to eat less than 2,500 calories per day again if I expect to maintain the muscle I've added.

personally i feel db shoulder presses give much better results than military pressing. Also, does your powertec bench go to a full 90 degress? if your doing them seated and ur back isnt straight, your compromising results

hey john just wanted to say what a great job you have done with you bulk, you are truly amazing. Thanks for always providing insprition to all of us.

hey john just wanted to say what a great job you have done with you bulk, you are truly amazing. Thanks for always providing insprition to all of us.
I sure appreciate that - thanks man. :)

Yesterday I posted a candid description of a profanity-laced outburst I made during yesterday's workout. I directed the verbal blast at myself in an effort to motivate me to get through a very tough workout (it worked!)

While there's nothing wrong with doing something like that in the privacy of my own home, I did make a mistake by posting it here. A forum member for whom I have a great deal of respect emailed me and said that he was leaving the forums as a result of my post. This really upset me, and I immediately removed the offending post and apologized to him. Thankfully he's decided to stick around. :)

I thought posting my, um... "motivational speech" would be an amusing and lighthearted look at how I got through a tough workout. In retrospect, it was probably not appropriate for the forums, and I want to apologize to anyone who was offended by it. It was certainly not my intention to offend anyone.

Wazz up with that? Have some self distance I would say. Not your deal to please everyone John. Everyone can't love a person. I am kinda upset that you gave in....lame. Lets respect freedom of speech....

Yesterday I posted a candid description of a profanity-laced outburst I made during yesterday's workout. I directed the verbal blast at myself in an effort to motivate me to get through a very tough workout (it worked!)

While there's nothing wrong with doing something like that in the privacy of my own home, I did make a mistake by posting it here. A forum member for whom I have a great deal of respect emailed me and said that he was leaving the forums as a result of my post. This really upset me, and I immediately removed the offending post and apologized to him. Thankfully he's decided to stick around. :)

I thought posting my, um... "motivational speech" would be an amusing and lighthearted look at how I got through a tough workout. In retrospect, it was probably not appropriate for the forums, and I want to apologize to anyone who was offended by it. It was certainly not my intention to offend anyone.

Wazz up with that? Have some self distance I would say. Not your deal to please everyone John. Everyone can't love a person. I am kinda upset that you gave in....lame. Lets respect freedom of speech....Well, I'll tell ya... it's got nothing to do with freedom of speech and everything to do with having respect for others. Of course I'm free to say whatever I like, but that does not mean that I choose to do so. I'm not the type of person who curses in mixed company, and yesterday I did just that. It was a mistake. If I was at a poker game with a bunch of friends that would be a different story. I don't like offending other people - that's just the kind of person I am. Sure, I could go around cussing in public if I wanted to, but I prefer to show respect to those around me. Being polite and showing respect for others is not a weakness.

Doggone it! I missed the post yesterday.

John, PM me your "motivational speech" I may need to use it in my next workout ;)

Jimbo quoted it above ^^. ;)

Doggone it! I missed the post yesterday.

John, PM me your "motivational speech" I may need to use it in my next workout ;)

well i didn't feel offended when you offended yourself(i mean you didn't offend someone else, just yourself...) when you thought you were not going full force ... it was rather amusing :jumping:

Wazz up with that? Have some self distance I would say. Not your deal to please everyone John. .


with all do respect, i'd have to agree. It's completly comendable that you removed your post, you're a nice guy like that. In that respect you're a better man than I, because I just would've said dont let the door hit ya on your way out!

Forget about everyone who visits these boards for a second, you started this place for you. If you wanna rail on yourself and share the story with the rest of us, DO NOT think twice about it. Unless I missed your trip to the Vatican, you havent been canonized as a saint any time in recent memory.

It may seem like i'm making this out to be a big deal but i'm not, I just don't want to see you in the habit of censoring yourself because you may or may not offend one or a few people. While you're outburst (funny as shit! by the way) may offended some little whiner, your censorship or yourself might offend FAR many more of us.

Again just my humble opinion. BTW love the OWNED!!! pic on the front page today. :tu:

I don't really know how to reply to your picture posts... you've done one heck of a job and ... well... it's amazing!! You look great!!

Thanks for the continous motivation!

FWIW, I didn't think you were too skinny. You seemed like a healthy track and field/ cross country runner. And that ain't bad! You don't look like a runner anymore, you look enourmous! ('are you free friday night?'..)

Summary: very, very well done!

i found the motivational speach hilarious tbh :D

Being polite and showing respect for others is not a weakness.
As amusing as the post was, you really can't argue with this point.

Here's what's ridiculous. You seem to be gaining weight at a crazy rate while still remaining lean. It's quite possible that you'll be back to 215 at 14 or 15%. If that happens, you'll be very close to 200 pounds at 8%. Just insane.

WOW john, what your doing is simply amazing, i dont belive how big you are getting, without getting fat, i mean i can still see your abs (at least an outline :D) you could walk around without a shirt on and people would think you are ripped

i think this is proof that extra carbs does = extra fat! eat up!!

next year i hope to follow a bulking program as successful as yours! as i am getting too skinny now (its summer over here now, cant wear big jackets!)

right now you are 181cm and 92.2kg, i am 192cm and 84.9kg.... i feel small! :o :p

Mr Stone,
I must say that I am impressed at how you have changed your body in such a short time...you are on to something here. Are you still using MAX-OT to a "T"? Do you have any plans on doing a cutting cycle next year, i.e., try to drop bodyfat slightly...say 10% while maintaining the muscle youv'e built?
Devery

[..]
While you're outburst (funny as shit! by the way) may offended some little whiner, your censorship or yourself might offend FAR many more of us.

Again just my humble opinion. BTW love the OWNED!!! pic on the front page today. :tu:


best said. i agree to 100%. and i do not say this often :)

jRS,
Thanks very much!

Lisa says that I'm NOT free on Friday night. ;)

French Spirit,
Yeah it's looking pretty likely that I'm going to be over my initial starting weight by the time I'm done bulking. That's awesome! I'd love to be 200 pounds and 8%!

taffer,
I've definitely packed on some fat. I had to go buy a new pair of "bulking" jeans this weekend because my normal jeans are too tight right now! :)

Thanks for the kind words!

Devery,
I plan to cut down to about 8% when I'm done bulking. It's going to be a slow cut because I want to hold onto every bit of muscle that I can.

Yes, I am following MAX-OT training principles. I was reading your post in which you mentioned the strain MAX-OT is putting on your joints (you look great, BTW). Luckily I've not had this problem. Have you tried supplementing with glucosamine, chondroitin and MSM? Those three supplements have worked wonders on my joints.


To those of you who are still talking about my decision to remove a portion of my profanity-laced post, it's time to let it go. I've made my choice and I'm 100% comfortable with it. If you are offended that I've admitted to making a mistake and subsequently removed the portion of my post that contained words that I would never say in public, then there's not much I can do about that. The choice was mine and mine alone - deal with it.

If you feel the need to continue to beat this dead horse, then do it via PM. Let's move on, shall we?

I remember when you said way back when you started gaining muscle that you couldn't believe you were watching the scale go back up. Could you imagine if I were to tell you that you would be 200 LBS again in months!!! amazing. Anyway, I think your bulk is awesome and can't wait till I cut down a bit more to start one myself. Thank you for your inspiration. (your site helped me loose 40 lbs so far and come down from 28 percent bf to 16 percent)

PS Has your wife's family seen the bulking changes yet?

The new comparison pics are amazing, John!!! Can't say enough good things about your bulk.

I was surprised to read that you have been on the receiving end of so much bashing in other fitness forums. I have never seen any personally, although I only read this one, JPFitness, and occasionally Men's Health. JPFitness is populated by decent people, like this one.

If people are taking the time to criticize your achievements, then they must be envious, jealous, etc. Many people also fail to comprehend that there are variations of fit physiques. You still were fit and healthy when weighing in the 160's, just different from now. Just as marathoners can be fit and healthy even though they don't have massive upper bodies. Some people don't get it that not everyone is out to look like a 'roid ragin' muscle mag model.

Seriously, I wouldn't give your detractors a second thought, although it must be very satisfying to be able to post your results right into their faces!! :nod: :D :tucool:

Devery,
[..]
Yes, I am following MAX-OT training principles. I was reading your post in which you mentioned the strain MAX-OT is putting on your joints (you look great, BTW). Luckily I've not had this problem. Have you tried supplementing with glucosamine, chondroitin and MSM? Those three supplements have worked wonders on my joints.

pain on the joints is very often not because of supplements i think. it's very often wrong movement, too heavy weights or not enough rest after the workout, you should check that first. this is pretty general, but at least it worked for me when i had elbow problems and i rechecked my training routine.

I remember when you said way back when you started gaining muscle that you couldn't believe you were watching the scale go back up. Could you imagine if I were to tell you that you would be 200 LBS again in months!!! amazing. Anyway, I think your bulk is awesome and can't wait till I cut down a bit more to start one myself. Thank you for your inspiration. (your site helped me loose 40 lbs so far and come down from 28 percent bf to 16 percent)

PS Has your wife's family seen the bulking changes yet?
Yeah, at first when the scale started to go up I was like *gulp* "It's muscle... it's muscle... it's muscle..." ;)

Now when the scale doesn't go up I'm disappointed!

Yes, Lisa's family has seen my changes. We get together a lot.

The new comparison pics are amazing, John!!! Can't say enough good things about your bulk.

I was surprised to read that you have been on the receiving end of so much bashing in other fitness forums. I have never seen any personally, although I only read this one, JPFitness, and occasionally Men's Health. JPFitness is populated by decent people, like this one.

If people are taking the time to criticize your achievements, then they must be envious, jealous, etc. Many people also fail to comprehend that there are variations of fit physiques. You still were fit and healthy when weighing in the 160's, just different from now. Just as marathoners can be fit and healthy even though they don't have massive upper bodies. Some people don't get it that not everyone is out to look like a 'roid ragin' muscle mag model.

Seriously, I wouldn't give your detractors a second thought, although it must be very satisfying to be able to post your results right into their faces!! :nod: :D :tucool:
I'd say the bashing is actually a pretty small minority of what I see out there. It used to bother me a lot, but I'm pretty comfortable with myself these days so it's not such a big deal anymore. But you're right: it's kinda cool to be able to respond with my progress because anyone can talk a good game, but let's see YOUR pictures, smartass! ;)

pain on the joints is very often not because of supplements i think. it's very often wrong movement, too heavy weights or not enough rest after the workout, you should check that first. this is pretty general, but at least it worked for me when i had elbow problems and i rechecked my training routine.That may be fine for a 22 year-old, but Devery and I are not kids anymore. Put another dozen+ years under your belt and then get back to us with your advice on joint pain.

John -

I remember a while ago you posted pictures of yourself in a new suit that you bought. Tried that on recently? :p

Absolutely amazing results. I remember when I first came to your site I thought you were a bit to thin, but now you look incredible, and so fast!

Hey John. I just wanted to say that I think you're a truly remarkable person. You've clearly found what works for you fitness-wise and you could easily not give a shit about anyone else making progress. In fact, that's what the vast majority people would do. But here you are, talking to anyone who comes here on a personal level. That in itself is no less amazing than your transformation. Just wanted to thank you for that. It really gives one hope to come across people like you. Take care, man.

JOHN

Is there anything you do to your chicken and broccoli to spice it up or give it some flavor? I know that I will be tempted to stop eating it after a couple days if it is too bland...not that I will stop, but I will be tempted to.

Can you point me in the direction in your meal planning where you might have a description of how you prepare that particular meal? I know a lot of my friends who wrestled in high school/college would actually boil there chicken and eat it straight up with broccoli no flavor what so ever...is that how you eat it? I suppose grilling it would not do too much harm as long as you are not slathering it in sauce and marinades? Do you eat the broccoli raw?

Thanks!

Hey Jon! You're bulk has definitely convinced me this can be done naturally! I'm currently age 17, height 6' 2'', weight 205-10lbs, bodyfat 13% and have just recently started following Max-OT with greaat results...my question is despite me reading that you follow Max-OT exactly i remember reading in one of your updates not too long ago that you did 12 sets for biceps (i think) wheras when i am following Max-OT i do 5. Is this a variation upon Max-OT and if so could you please explain why you have chosen to use so many sets. Sorry if this sounds too analytical :-S just curious. Good luck with the rest of your bulk it's quite (very) evident you are capable of great results!

Ben

PS: You may want to check out http://www.jon-harris.net as i believe he is the epitomy of a true natural bodybuilder! Him and Rob Hope rule all! None of this Jeff Willet and Skip LaCour nonsense, despite their amazing physiques :bow: i don't consider them natural :D .

Jon Harris is very impressive. The INBF/WNBF has some very impressive competitors with very strict testing unlike Team Universe and any other NPC show.

Yes they are amazing! I am glad they exist as i dont think i would have anyone to confide in otherwise. From conversations with Jon i know he is a very considerate and passionate guy who is an amazing bodybuilder. Lets hope the INBF get into the limelight a little more!

Ben

John -

I remember a while ago you posted pictures of yourself in a new suit that you bought. Tried that on recently? :p
I'm too scared to right now, actually. :(

Waist size is not a problem; I'll lose that when I cut (besides, alterations are free). I'm worried about all my jackets!

Absolutely amazing results. I remember when I first came to your site I thought you were a bit to thin, but now you look incredible, and so fast!
Funny, Lisa and I were talking about this last night. Nether one of us thought I was too thin before, but now we both do. I think Lisa likes my muscles as much - or more - than I do! It's funny because she always liked the rail-thin "guitar god" look, but now she's totally digging the muscle I've added! :tucool:

Hey John. I just wanted to say that I think you're a truly remarkable person. You've clearly found what works for you fitness-wise and you could easily not give a shit about anyone else making progress. In fact, that's what the vast majority people would do. But here you are, talking to anyone who comes here on a personal level. That in itself is no less amazing than your transformation. Just wanted to thank you for that. It really gives one hope to come across people like you. Take care, man.Aw man, I appreciate the comments. :o

I only wish I had more time to spend here on the forums interacting with people... I'm workin' on it!

I do disagree with you in at least one respect: There are a lot of very giving people out there who really care about others (just look at the members of this forum, for example). I think you'll find that the more you give, the more you'll find yourself surrounded with other people who are selfless. I've learned a lot from such people over the past few years, and my life has improved considerably as a result.

Thanks again for the kind words. :)

I've got a couple of chicken recepies on my main site, but lately I've just been throwing spices on trying to be creative. For lunch today I made some breasts with a quick blast of Pam cooking spray, salt, peper, garlic powder, onion powder, red peper, a couple blasts of butter spray and a few seseme seeds on top. Pretty damn good!

Brocoli I always steam and eat with salt and peper with a little butter spray. Lisa like a LOT of butter spray, so her brocoli looks more like brocoli-butter-spray soup. *cringe*


JOHN

Is there anything you do to your chicken and broccoli to spice it up or give it some flavor? I know that I will be tempted to stop eating it after a couple days if it is too bland...not that I will stop, but I will be tempted to.

Can you point me in the direction in your meal planning where you might have a description of how you prepare that particular meal? I know a lot of my friends who wrestled in high school/college would actually boil there chicken and eat it straight up with broccoli no flavor what so ever...is that how you eat it? I suppose grilling it would not do too much harm as long as you are not slathering it in sauce and marinades? Do you eat the broccoli raw?

Thanks!

At your age you should grow like a weed using MAX-OT training!

Yes, I do a total of 4 exercises (3 working sets per exercise, 4-8 reps per set) for my biceps and pecs. I find that I need that kind of volume to make good progress on those two muscle groups. I'm not at all reluctant to change MAX-OT or any other program when needed. I make these modifications based on my own experiences.

Jon Harris is amazing!



Hey Jon! You're bulk has definitely convinced me this can be done naturally! I'm currently age 17, height 6' 2'', weight 205-10lbs, bodyfat 13% and have just recently started following Max-OT with greaat results...my question is despite me reading that you follow Max-OT exactly i remember reading in one of your updates not too long ago that you did 12 sets for biceps (i think) wheras when i am following Max-OT i do 5. Is this a variation upon Max-OT and if so could you please explain why you have chosen to use so many sets. Sorry if this sounds too analytical :-S just curious. Good luck with the rest of your bulk it's quite (very) evident you are capable of great results!

Ben

PS: You may want to check out http://www.jon-harris.net (http://www.jon-harris.net/) as i believe he is the epitomy of a true natural bodybuilder! Him and Rob Hope rule all! None of this Jeff Willet and Skip LaCour nonsense, despite their amazing physiques :bow: i don't consider them natural :D .

I'm having visions of Chirs Farley putting on David spades suit coat.
:lol:

ripppppp;)

I'm too scared to right now, actually. :(

Waist size is not a problem; I'll lose that when I cut (besides, alterations are free). I'm worried about all my jackets!

i am just curious if you will continue to take creatin when you finish your bulking cycle? as far as i heard you lose some muscles when you stop taking it. am i right or wrong?
well keep up the great work!

None of this Jeff Willet and Skip LaCour nonsense, despite their amazing physiques :bow: i don't consider them natural :D .

Skips on juice?

You don't lose the muscles, you lose retained water and some explosive strength. You need to take creatine in cycles. The effect of creatine tendes to subside after around 6 weeks. Then you need to be off creatine for a couple of weeks and then you can take it again. ;)

Creatine is a substance that you have natural in the body and muscles. A 150 lbs person has around 130 grams of creatine stored in the muscles. Meat product contains most of the creatine we get from the food side. One gram of creatine retains about 2.7 grams of water. It helps the body transform stored energy into dynamic energy (movement). It is very helpful when the muscle is working under heavy pressure. Not gone go into the chemistri of the whole thing but if you take creatine you can raise the levels of creatine in the muscle which will give you better stamina and explosive strength. Gives you those extra reps and the ability to lift heavier (about 10-15 procent).

Notice - Some people are non-resonders. Meaning that creatine won't help. Why, is still a mistery.

How to take creatine:

First 5-7 day is called the load. Take 4 times 5 grams of creatine during the day. Always consume it with carbs. Carbs gives you insuline which will open the cell for storage of creatine. After the first 5-7 days you can take the intake down and have 3-5 grams of creatine once a day. Best possible time to take it is after workouts when having fast carbs. Will max out the uptake of the creatine. I personally think that the effect of creatine subsides after about 5-6 weeks but some people say you can keep on taking it. Up to yourself to feel if it subsides or not.

regards
Ludvig.


i am just curious if you will continue to take creatin when you finish your bulking cycle? as far as i heard you lose some muscles when you stop taking it. am i right or wrong?
well keep up the great work!

I knew this morning's workout was going to be awesome! It was easily my best workout ever. I felt incredible and made some excellent progress.

First off, I added 10 more pounds to my bench for the 3rd week in a row. This week I did 3 sets of 6. The last set was a serious test of my willpower. I don't think I've ever been more determined to get the weight up than I was during the last rep of the last set.

Before I moved on, I decided what the hell - let's see what my 1-rep max is. I loaded up the bar with a little more than I thought I could do and I cranked out 2 reps! I'm closing in on a "barrier" that seemed unobtainable just a few months ago. While I don't disclose the amount of weight I lift, I'll just say that if I add 10 more pounds to my 1-RM next week, I'm going to need a second rack of plates after that. ;)

I also added 10 more pounds to my decline press and did 3 sets of 7.

I destroyed my triceps, adding 10 pounds to my skull crushers and 10 pounds to my overhead DB extensions. I finished up with 3 sets of 40 tricep dips.

I also made some very nice strength gains with my delts.

I only have a couple of pictures and a very short video clip today.

Here's the first picture. I'm closing in on 17 inch arms with a pump: 16.75 inches as of today!

Another boring front 2xbi... but don't I look happy! :D

Here's a very short (1 MB, WMV format only - sorry) video clip (http://www.johnstonefitness.com/images/12182004_flexing.wmv) of me doing a couple of flexes. Nothing special here (they are not even very good flexes), just something new to break up the monotony.

Heh, I was listening to MC Hammer - Can't Touch This while watching the video clip. Made a great impression. :)

And don't ask why I was listening to MC Hammer. :o

Awesome work John. Adding 10 more pounds for the third week in a row is incredible. It reminds me of that scene in Unbreakable, when he keeps putting more weight on and waiting for it to be too heavy. That'll be you soon. Got your paint cans ready?

Another funny thing is that I searched your sig on google, because I couldn't remember what movie it was from. I thought it sounded similar to something said in Buffy the vampire slayer, the movie. So when I searched for "Nobody makes me bleed my own blood" the first site to come up was a forum post you made last April about your shoulder. That is quite impressive in terms of popularity of the site.

And don't ask why I was listening to MC Hammer. :o
That's quite a brave thing to publicly admit! I'm sure you had your reasons, and we'll just leave it at that. ;)

Awesome work John. Adding 10 more pounds for the third week in a row is incredible.I couldn't be more pleased! After I did the first few reps I was thinking "damn, I'm really going to do this!" The weights get heavy quickly, though - the last rep of my final set was TOUGH.


It reminds me of that scene in Unbreakable, when he keeps putting more weight on and waiting for it to be too heavy. That'll be you soon. Got your paint cans ready?Remember my dumbbell story on my home gym page? In case you haven't read it, when I ran out of weights to use with my old weight set, I tied dumbbells to the bars with t-shirts. Stupid, stupid, stupid. This time, I'll be picking up another rack of plates instead. :)



Another funny thing is that I searched your sig on google, because I couldn't remember what movie it was from. I thought it sounded similar to something said in Buffy the vampire slayer, the movie. So when I searched for "Nobody makes me bleed my own blood" the first site to come up was a forum post you made last April about your shoulder. That is quite impressive in terms of popularity of the site.Wow, that's really cool! I do see a lot of hits come in from Google in my web logs. I think a quite a few of the unregistered users that show up in the "Who's Online" count wash in from searches on Google.

I'm sure you found it, but just in case you didn't that quote is from DodgeBall. I spit water all over the place when Stiller said that line. :lol:

I couldn't be more pleased! After I did the first few reps I was thinking "damn, I'm really going to do this!" The weights get heavy quickly, though - the last rep of my final set was TOUGH.
You might have mentioned this before, but what do you do if you can't get the last rep up w/o a spotter? (I'm curious as to what people do in this situation, as I'm thinking about purchasing a home gym)

You might have mentioned this before, but what do you do if you can't get the last rep up w/o a spotter? (I'm curious as to what people do in this situation, as I'm thinking about purchasing a home gym)
I almost always work until total failure and then drop the weights on the safety bars (I have a power rack).

Hi!

Only muscle group I can see being a problem is pecs. Can be hard benching full out without a spotter but that is basically it. All other muscle groups you can. Even when squating. If you don't come up from the buttom you can always drop the barbell backwards. :) You can push yourself to the max everything else is forced reps. Sometimes I think a spotter can be a bad thing. You tend to know that he or she is there which gives you the abilty to seek help before you need it.

Just my opinion.

You might have mentioned this before, but what do you do if you can't get the last rep up w/o a spotter? (I'm curious as to what people do in this situation, as I'm thinking about purchasing a home gym)

Yeah, sometimes my spotter (my brother, actually) helps me out even though I might have been able to push insanely hard and finish the rep.

Hi John.

Question. Checked the food logs. Have you tried changing your protein intake and have a higher procentage of fat and carbs? During my diet counseller course I had a teacher that work with top body builders and he said that if you look at for a sientific point of view you basically don't need to go beyond 20-25% of protein intake. He said it's alot better to go for the carbs and fat so you are able to workout harder and have more stored energy in the muscles. Studies show that what ever you are and what ever you do. Top noch spriter or just the average joe you won't be able to absorbe more then 1,5-2,0 grams of protein 2 lbs of body weight. The body is not able to store it as for example carbs which you can load to about 600grams inside the muscles. You have a protein pool that lasts a day and then you have to eat again. The rest is going out from both hole one and two, unless your stuffing yourself with testo and insuline to get massive storage of energy intake. I asked why people in fitness and bodybuilding are over consuming the protein. Said that most of it comes from commercials. Reports in papers and on the net are usually colored by a sponsor or two. Kinda intresting. I changed my diet and upped the carbs alot. Alot more strength going on. :)

Hi John.

Question. Checked the food logs. Have you tried changing your protein intake and have a higher procentage of fat and carbs? I'm eating more carbs and fat than I ever have, but it's true that I do take in a lot of protein every day. It's more of a function of how much I like protein-rich foods than anything else. One thing's for certain: I've not had any problem growing and getting stronger, and my body fat has stayed relatively low on my current diet.

My bulk is coming to and end, but what you are talking about might be something interesting to try when I bulk next winter. I'm always looking for ways to improve!

Hi!

Sounds good. I like the high protein stuff too but I have tried to lower it a bit for the benefit of carbs (low speed carbs mostly). I kinda got struck by lightning during the course. Some things I believed was twisted around. The body wants to use carbs as the first source of energy and thats if. If you have more stored then someone else you will be able to keep the higher pace for a longer time unless you don't get dyhydrated. That is probably even worse. 1-2% out of sync and your lose about 50% of your ability either you like it or not. :)


I'm eating more carbs and fat than I ever have, but it's true that I do take in a lot of protein every day. It's more of a function of how much I like protein-rich foods than anything else. One thing's for certain: I've not had any problem growing and getting stronger, and my body fat has stayed relatively low on my current diet.

My bulk is coming to and end, but what you are talking about might be something interesting to try when I bulk next winter. I'm always looking for ways to improve!

By the way. Winter? What the heck you live in Florida. *lol* We have snow up here. :)

I'm eating more carbs and fat than I ever have, but it's true that I do take in a lot of protein every day. It's more of a function of how much I like protein-rich foods than anything else. One thing's for certain: I've not had any problem growing and getting stronger, and my body fat has stayed relatively low on my current diet.

My bulk is coming to and end, but what you are talking about might be something interesting to try when I bulk next winter. I'm always looking for ways to improve!

Another funny thing is that I searched your sig on google, because I couldn't remember what movie it was from. I thought it sounded similar to something said in Buffy the vampire slayer, the movie. So when I searched for "Nobody makes me bleed my own blood" the first site to come up was a forum post you made last April about your shoulder. That is quite impressive in terms of popularity of the site.
I think I heard the saying "Nobody makes me bleed my own blood. Nobody." in the movie DodgeBall last night.

yeah its in dodgeball when ben stiller is hitting on christine taylor (who is his wife in real life) and she smashes his head into the wall

hilarious!

yeah its in dodgeball when ben stiller is hitting on christine taylor (who is his wife in real life) and she smashes his head into the wall

hilarious!
Another great Stiller line:

"I dont cry, I work out!"
:D

Hey John. I was wondering what your diet and exercise habits looked like 2 years ago at this time, just before starting your transformation. Did you eat badly and do no exercise until January 6th or had you gradually started changing your ways in the days/weeks/months prior to that day?

Hey John. I was wondering what your diet and exercise habits looked like 2 years ago at this time, just before starting your transformation. Did you eat badly and do no exercise until January 6th or had you gradually started changing your ways in the days/weeks/months prior to that day?
I was a total couch potato and ate like crap right up until the day I started my transformation. More detailed information on these subject can be found in my FAQ (http://www.johnstonefitness.com/php/faq.php) and About Me (http://www.johnstonefitness.com/php/why.php).

Heh, read the bench press comment on the front page, and came to take a look. Very good. As a percentage figure, how much has your bench press improved since you started, John?

Heh, read the bench press comment on the front page, and came to take a look. Very good. As a percentage figure, how much has your bench press improved since you started, John?
Gracias. I've added 60 pounds to my working sets as compared to what I was lifting at the start of my most recent bulk. That amounts to a little over a 25% improvement.

Heh, read the bench press comment on the front page, and came to take a look. Very good. As a percentage figure, how much has your bench press improved since you started, John?

Hmm... how much weight can fit on a rack? :confused:

Sorry, I don't mean to be coy. :p

I did 285 for two reps.

Next week I'm going to go for 295. The following week I'll try for 305, which is more weight than a standard 300-pound Olympic set has, so I'll have to buy another set.


Hmm... how much weight can fit on a rack? :confused:

so you were doing 225 while in the "feed me" body category? thats impressive, since your chest was pretty flat compared to now. good job!

Next week I'm going to go for 295. The following week I'll try for 305, which is more weight than a standard 300-pound Olympic set has, so I'll have to buy another set.

or you can just buy a few plates for like 5 bucks! i think dicks sporting goods still has theirs on sale, 300lb olympic set with bar(yeah, you probably dont need one) for $99.00

so you were doing 225 while in the "feed me" body category? thats impressive, since your chest was pretty flat compared to now. good job!
No, I've added 60 pounds to my working sets - not my max. I don't know what my max was before I started bulking this time around because I stopped checking over a year ago when I hurt my shoulder.

or you can just buy a few plates for like 5 bucks! i think dicks sporting goods still has theirs on sale, 300lb olympic set with bar(yeah, you probably dont need one) for $99.00
Buying a few plates seems self-limiting. I'll look at another rack of iron as a challenge! ;)

Yeah, I'll definitely go for the whole stack. The extra bar will come in handy because I will no longer have to un-rack my existing bar for deads and other stuff that I do outside the rack.

id love to see you hauling a 300 lb oly set and bar home in the s2000. that would be.... entertaining!

id love to see you hauling a 300 lb oly set and bar home in the s2000. that would be.... entertaining!
LOL, impossible! I'll be taking the other car on that trip. The back seat in Lisa's Civic folds down so the trunk can be extended quite a lot.

Sorry, I don't mean to be coy. :p

I did 285 for two reps.

Next week I'm going to go for 295. The following week I'll try for 305, which is more weight than a standard 300-pound Olympic set has, so I'll have to buy another set.


Damn man, you really are getting STRONG as well as huge! I'll admit, I'm not big on the whole "I can max XXX lbs." but that's some impressive stuff. :claplow:

Awesome job! You be getting hyooge and strong.

Since you're sharing, how about some numbers (or %s) on the rest of the Big Three. Bench, Squats, and Deads. How much have these other lifts improved since your bulk started?

Since you're sharing, how about some numbers (or %s) on the rest of the Big Three. Bench, Squats, and Deads. How much have these other lifts improved since your bulk started?
I'm just a dumb meathead now. That's too much math for me in one day, man. ;)

i too would be interested in your squat numbers, since you were able to consistently train your legs while injured. ;-) surely you are squatting 3 bills with ease my man!

i too would be interested in your squat numbers, since you were able to consistently train your legs while injured. ;-) surely you are squatting 3 bills with ease my man!Ok, you twisted my arm. ;)

Exactly. I can squat the whole rack for reps (but I wouldn't say "with ease"!@), and I never moved past that because I don't want my legs any larger than they are now. I actually train using 260 or so.

Wow!
I don't believe in jealousy, but if I did I would be SUPER jealous. I don't think I'll ever bench 300lbs. Your size and strength gains are incredible.

I was wondering your shoulder was feeling BETTER, even though, or in some wacky way because, you're doing heavier weight.

John,

First of all i admire your progress and achievements. I am 6'3 257 with about 20% BF. I have a couple of questions.

1. Should I use the Max Ot training style
2. How many warm up sets before the 3 working sets

Thanks
Dave

John,

First of all i admire your progress and achievements. I am 6'3 257 with about 20% BF. I have a couple of questions.

1. Should I use the Max Ot training style
2. How many warm up sets before the 3 working sets

Thanks
DaveYou might consider searching through the forums and reading through the website, I'm willing to bet you will find the answers you are looking for.

John...


If you don't mind me asking, when you first started in the very beginning what could you bench?

I am just starting out, and the weights I am capable of benching is redicously low compared to a lot of #'s I hear thrown around. I wonder if a lot of guys are just naturally stronger, or if everybody starts out really low?? :bb:

I am sure it would help if I had a real bench + bar... right now I am just using a padded flat bench and dumbells.

MGB,
You know, I did some thinking last night about the wisdom of pursuing a 300-pound bench with my shoulder issues. I decided that doing so would be 100% ego-driven with 0% "real world" benefit. I would never forgive myself if I messed up my shoulders, especially doing something so pointless.

I was all excited about posting a video of me benching 300 pounds, and for what? Ego - that's what. It's silly and potentially dangerous to get caught up in that sort of thing. That's why I've never posted my lifts before, and that's why I won't do so again. I've decided to count my blessings that I was not hurt last Saturday and to stop pursuing a 300-pound bench.


dave0813,
Only you can decide that. I can tell you that I've had excellent results using Max-OT, and feel that it would be well worth your time to read up on the program. You can find the program on my training page (http://www.johnstonefitness.com/php/training.php) or check out AST's site.

Thanks for the kind words. :)


PowerDubs,
When I first started I was struggling to bench just 80 pounds for reps. Yep, 80 pounds. Don't worry, keep training and you'll progress rapidly.

John,
I have been following your progress since your initial fat loss and am amazed at your determination and work ethic. You have definately proven that anybody can achieve their goals when they put their mind to it. What is truly amazing is the upper body gains you have made in less than 1 1/2 years. I don't believe you doing upper body for 8 months while you were injured.
I have been working out of and on for the last 3 years with sub par results. I have blamed everything for my lack of results, my job, family, genetics, etc. I have come to the conclusion that what I do , and what most people do, is make excuses for for not having the discipline to achieve what we want. Lifting weights is hard ass work. I hate doing it but I love the feeling it gives me when i'm done.
Ego my ass, if you want to go for 300 lbs. just freakin' do it man. If your shoulder is good at 285 lbs. 300 lbs. ain't going break it :gl:

Dano,

Thanks!

Good for you for not making any more excuses. Your new attitude is the kind of attitude that produces real results. Go for it!

I did it - 16 inch arms (cold and un-pumped)!

This is a very proud day for me. I knew I would reach my goals if I worked hard and stayed 100% committed. I'm so happy!

I just thought I'd post an early preview here of what I'm going to post in tomorrow's daily update.

Zoooooom:

Great job on achieving a personal goal.

Reading through your recent updates, a thought has entered my mind. Obviously you are just on fire right now. You have seemingly discovered the perfect mix of diet, timing, intensity, and training style for your body.

I read your updates everyday out of habit and it seems to me, unless I missed something, it sounds like you are basically stopping these great lean mass/strength gains in order to achieve a lower body fat % again (or are you stopping to avoid possible shoulder reinjury)?

Basically, my question to you is... why are you cutting short this great progress you are making?

Hi John.

Have to agree on the post to MGB. You are getting wiser with age. ;)

MGB,
You know, I did some thinking last night about the wisdom of pursuing a 300-pound bench with my shoulder issues. I decided that doing so would be 100% ego-driven with 0% "real world" benefit. I would never forgive myself if I messed up my shoulders, especially doing something so pointless.

I was all excited about posting a video of me benching 300 pounds, and for what? Ego - that's what. It's silly and potentially dangerous to get caught up in that sort of thing. That's why I've never posted my lifts before, and that's why I won't do so again. I've decided to count my blessings that I was not hurt last Saturday and to stop pursuing a 300-pound bench.


dave0813,
Only you can decide that. I can tell you that I've had excellent results using Max-OT, and feel that it would be well worth your time to read up on the program. You can find the program on my training page (http://www.johnstonefitness.com/php/training.php) or check out AST's site.

Thanks for the kind words. :)


PowerDubs,
When I first started I was struggling to bench just 80 pounds for reps. Yep, 80 pounds. Don't worry, keep training and you'll progress rapidly.

I remember the day you made the "wouldn't bet against me" statement. You deserve to feel very proud, as this is a 'huge' acheivement.
When you post your progress, I play the "Insert your face here" game - it's been very a powerful visualization technique, and has helped me get through workouts on days that I just didn't feel like doing it - THANK YOU!
Have you run into anyone recently that you haven't seen for the past 4 months? If so, any reactions? To me, your bulk is just as dramatic as your initial weight loss.

Basically, my question to you is... why are you cutting short this great progress you are making?Good question! There are several reasons:

First of all, my bulking program has been very intense and has required a great deal of discipline and sacrifice. It's also been fairly long (as bulking cycles go) at 4.5 months - so I wouldn't say I'm cutting it short! I can't continue at this level of intensity indefinably. I need a break!

My shoulders are another reason. I want to give them some rest and continue to strengthen them with some of the exercises I learned in PT.

Another reason is economics. Laugh if you want, but if I get any bigger I'm going to need a whole new wardrobe! I just can't afford that right now. Clothing is not something that one would immediately thing of as a potential issue, but it really can be!

Of course the last reason is vanity. I want lower my body fat for the summer and get my ripped abs back. I want to do it slowly, so I need to start now because summer starts early in Orlando.

Don't worry, I'll be bulking again next winter and expect I'll make some excellent gains. I really don't want to get much bigger than I am now. I think 17.5 inch arms and a 45 inch chest will be next year's goals.

Hi John.

Have to agree on the post to MGB. You are getting wiser with age. ;)
Once bitten, twice shy I suppose. ;)

I remember the day you made the "wouldn't bet against me" statement. You deserve to feel very proud, as this is a 'huge' acheivement.
When you post your progress, I play the "Insert your face here" game - it's been very a powerful visualization technique, and has helped me get through workouts on days that I just didn't feel like doing it - THANK YOU!
Have you run into anyone recently that you haven't seen for the past 4 months? If so, any reactions? To me, your bulk is just as dramatic as your initial weight loss.Thanks Jimbo - I appreciate all the support I got from members like you. I used that positive energy to help spur me on. :tu:

I can't say I've run into anyone I don't see on a pretty regular basis, but some people who have not visited my site in a while are somewhat surprised when they see how I look today as compared to how I looked this past summer. :)

congrats on reaching all your goals!
but actually didn't you reach them twice, because you increased your goals in between? :p

great progress, i cant wait until i bulk this spring, i have to cut in the winter because of wrestling

if i were you, id bulk to 16.5s that way when u cut youll have still have 16s

I did it - 16 inch arms (cold and un-pumped)!

This is a very proud day for me. I knew I would reach my goals if I worked hard and stayed 100% committed. I'm so happy!

I just thought I'd post an early preview here of what I'm going to post in tomorrow's daily update.
John,
It has been my experience and the experience of my friends that you lose some size once you stop taking creatine. Are you going to stay on the creatine continuously?
Nice guns BTW.

uRi,
Thank you. Actually 16 inch arms has been my goal all along, but I did increase my chest goal from 42 inches to 43 inches. I'm pretty much right at 43 inches now.

hobowitharolex,
Thanks. Don't forget, I still have 3 weeks left to go. I doubt I'll be at 16.5 inches by then, but I should be over 16.25 inches at least. I'm going to start cutting on the 6th, so whatever size my arms are on that day is my final number for this bulking go-round.

dano,
Staying on creatine non-stop is no good. I cycle my creatine usage. I'll be ending this cycle at the end of my bulk and will go back on it 6 weeks later. I'm sure I'll loose a little size as a result, but not too much.

Congratulation on 16 inch arms john! You are totally awesome.

john, you are a true inspiration. i can't say what a motivator it has been to get on the site every day and watch your progress. thank you for all the info, and sharing this site with the world.

i log on the site every day, and tell myself, "look at this guy- job, family, work, and yet he makes these goals and does everything in his power to accomplish them. he makes no excuses. there is no reason that i can't do the same." thank you for giving me that inspiration. your goals are not just an accomplishment to you, but to this entire community.

Hey john, your latest bulking efforts have given you amazing results. At the rate your growing, I'm wondering if your skin has been able to keep up? or have you noticed stretch marks anywhere? just curious.

Jon

Hi John.

Have been reading about this issue and there are people telling against and for cycling creatine. Just wanted to keep the subject open. Think it's very individual...

uRi,
dano,
Staying on creatine non-stop is no good. I cycle my creatine usage. I'll be ending this cycle at the end of my bulk and will go back on it 6 weeks later. I'm sure I'll loose a little size as a result, but not too much.

well i do not think there are long time studies for creatine, or?

Hi!

That is true. There have been discussions of long term effects. Thing is that nothing has shown so far. Side effects are usually based on high over consumption.

Otherwise there are about 300-400 studies on creatine and non of them have shown any risks with creatine. Creatine is considered to be a safe supplement.

regards
L.


well i do not think there are long time studies for creatine, or?

Hi!

That is true. There have been discussions of long term effects. Thing is that nothing has shown so far. Side effects are usually based on high over consumption.

Otherwise there are about 300-400 studies on creatine and non of them have shown any risks with creatine. Creatine is considered to be a safe supplement.

regards
L.

and 398 of those studies are from the companies producing it? ;) well, but i do not know enough about this to talk about it.
and long term effect are only know after, well long time :rolleyes:

Guys, please start another thread if you want to discuss creatine. :)

John, couple of questions for you:

Do you also take Glutamine right now?

If so, would you take Glutamine cutting and bulking?

What about creatine? best to use it when bulking, or can you use it on both cutting and bulking?

What about this stoping usage thing, how long would you take creatine and then stop, and how long would you stop before retaking it, same question for glutamine I suppose!

Congratulation on 16 inch arms john! You are totally awesome.
Thanks! On to your questions...

- Yes, I take Glutamine (it's in my food logs).

- I take glutamine while cutting and bulking.

- Personally I've found that cycling creatine gives me the best results. about 6 weeks on, 3-6 weeks off. Your mileage may vary.

thebestrussian,
I'm sincerly flattered by your comments. Thanks man. :)

Toeface Killah,
I checked carefully for stretch marks this past weekend and there are none to be found! :tu:

Started a new thread under Nutrition & Supplements. Lets talk about supps in that one instead.

MGB,
You know, I did some thinking last night about the wisdom of pursuing a 300-pound bench with my shoulder issues. I decided that doing so would be 100% ego-driven with 0% "real world" benefit. I would never forgive myself if I messed up my shoulders, especially doing something so pointless.

Well, probably just about everyone here would do the same thing - pursue that 300 pound bench press. That's part of the payoff of improvement and competition with ourselves is a major motivator.

I think it's interesting to hear how much other people lift, although I long ago learned not to compare myself to others for benchmarking. I can't imagine ever bench pressing 300 lbs. Benching 200 lbs. was a huge milestone for me, whereas it's a breeze for many guys. On the other hand, when I was at a strength peak over the Summer, I was working out with 300+ for squats and deadlifts (low rep sets), so my legs gain strength more easily. Like chest, I don't make easy gains with shoulder exercises either.

At any rate, your strength gains are undeniably AMAZING!!! Congratulations again!!

John -- About your quest for the 300lb bench press: Isn't most of what we do here ego-driven? Is there really any viable health reason to pursue single digit body fat levels as opposed to say, 12 or 13%? Or to pursue a 16 inch arm as opposed to a 15.5 inch arm? Wanting to look good and wanting to throw up big bench numbers are simply two sides of the same coin. Neither have much functional utility, but both make us feel good -- which is really what much of this is about. I see no distinction (in terms of ego) between wanting a 300 pound bench and wanting to see abs, or wanting a single-digit percent body fat. Both are ego-driven.

You mention that the weight you throw up only has relevance to you, but one could equally apply the same argument to your measurements. My point is that you shouldn't feel the least bit bad about informing us of your strength progress -- and the numbers you put up. Some of us, (such as myself) who train primarily for strength, get as much inspiration seeing your huge gains in strength as some others do from watching your fat drop, watching your arms increase in size, and seeing your measurements change.

P. S. If you put up 285lbs twice -- there is a pretty good chance you are already at 300lbs for a 1-rep max. I was able to do 305 easily when I was able to get 4 unassisted reps at 275 (and 3 at 285).

JoeSchomo, I think one of his biggest reasons for not maxing out is the possibility of hurting his shoulder. So if it he did hurt it on the max lift, which has little to do with his current mass/strength gains, then he would be extremely mad at himself for causing the injury on such a trivial accomplishment. It's risk vs. reward and apparently the reward of being able to boast his bench max is not worth the risk of losing the ability to do upper body exercises again (Nov. 03). I fully understand why he doesn't feel the need to max out.

That actually makes alot of sense. I think I interpreted it more as a general philosophy of not posting numbers as opposed to the pragmatics of avoiding another shoulder injury. The former doesn't make sense to me for the reasons outlined in my previous post, but the latter makes perfect sense. Given what he has already done, he could probably ballpark his max within about 5 pounds anyway -- No use wrecking all of his progress for some minute degree of precision :)

John -- About your quest for the 300lb bench press: Isn't most of what we do here ego-driven? Is there really any viable health reason to pursue single digit body fat levels as opposed to say, 12 or 13%? Or to pursue a 16 inch arm as opposed to a 15.5 inch arm? Wanting to look good and wanting to throw up big bench numbers are simply two sides of the same coin. Neither have much functional utility, but both make us feel good -- which is really what much of this is about. I see no distinction (in terms of ego) between wanting a 300 pound bench and wanting to see abs, or wanting a single-digit percent body fat. Both are ego-driven.

You mention that the weight you throw up only has relevance to you, but one could equally apply the same argument to your measurements. My point is that you shouldn't feel the least bit bad about informing us of your strength progress -- and the numbers you put up. Some of us, (such as myself) who train primarily for strength, get as much inspiration seeing your huge gains in strength as some others do from watching your fat drop, watching your arms increase in size, and seeing your measurements change.

P. S. If you put up 285lbs twice -- there is a pretty good chance you are already at 300lbs for a 1-rep max. I was able to do 305 easily when I was able to get 4 unassisted reps at 275 (and 3 at 285).
You said it!

About the 300-pound bench...

JoeSchmo, you make some excellent points. I agree with just about everything you said, and I think your observations are right on target.

As I mentioned earlier, and as bm1te pointed out, I am worried about blowing my shoulder out again. While certainly there are no benefits to having 16 inch arms aside from ego/aesthetics, I lift weights as a means to that end. Performing a 300-pound bench press has one value: it allows me to say "I can bench 300 pounds!" While there's absolutely nothing wrong with that, I am worried that pursuing that goal may lead to injury. If that happens, I'm going to be really upset with myself. It's just not worth the risks.

I'll level with you all about something: the reason I don't like to talk about how much I'm lifting is mostly because I'm a very competitive person (gee, really? ;)). There is an unspoken (and sometimes overt) competition that exists among weight lifters. No one who lifts weights can deny that this competitiveness exists; whether you allow yourself to be drawn into it or not is a personal choice. Knowing how competitive I am, I make a conscience effort to stay away from that sort of thing because I'm afraid I may be blinded by the "competition" and do something stupid in an effort to "win". That's the ugly truth.

I hope this helps clear up my stance on this subject. :)

John -- all of that makes perfect sense -- Thanks for the clarification!

And, about the competition thing, I understand perfectly -- which is why I am going to be mad if you beat me to a 17-inch arm :D

Excellent bulk by the way, and I look forward to seeing your cutting progress ... which given your history, will most certainly be a huge success :tu:

This morning I woke up with a little bit of a stomach ache. I have no idea why. I decided to push through and do my workout anyway, and I'm very glad that I did. By the time I finished my bench press sets I felt great. Adrenaline can be a very good thing.

For the 4th week in a row I added 10 more pounds to my bench press! This time I was not able to complete at least 3 sets of 6: I did 3 sets of 6/5/5. I worked to failure, so I was actually able to get partial reps up on the 7/6/6th rep, but I only count full reps.

I never thought I could add 70 pounds to my bench press in just 4 months.

After my bench press, I added another 5 pounds to my decline press and did 3 sets of 8. I should have added 10 pounds, as they felt light.

I went up in weight and/or reps for everything else that I did. When I improve weight and/or reps, I put a check mark to the right of the set grid on my training log. The past month's logs are littered with these marks.

I'm proud of myself for pushing through today - I really did NOT feel like working out at all.

Just a couple of pictures today. I'm really starting to see the puffiness in my face and body. I'm also holding a few pounds of water from last night's pizza, so it's especially bad in these photos. I weighed in this morning at 212.4 - and that was on an empty stomach! Last night before bed I was over 216 pounds!

My pump was incredible today - I've reached 17 inches!

A few more... this is pretty much it. I'm not sure if I'll post pictures after next week's workout and then my bulk ends.

My weight gain from last month to this month is more like 15 pounds - not 20 as it would seem below - I'm holding about 4-5 pounds of water right now (god, my face is so puffy with all that water!)

This past month has brought me my best gains, both in mass and strength. These pictures show my mass gains from the last month.

you're a beast john! have a good christmas! Enjoy all the good eating!! :eat:

Wow, you look real solid now. I'm sure you must be real happy with your strength gains. But I can tell you don't feel comfortable being so big. Carrying around all that extra weight probably feels a little cumbersome at times, especially on a 5'11" frame. Can't wait to see how you look after your cutting cycle.

Thanks for the comments - happy holidays, everyone!

My Christmas 2004 photos can be found here (http://www.twowiresthin.com/c2004/)!

So when I searched for "Nobody makes me bleed my own blood" the first site to come up was a forum post you made last April about your shoulder. That is quite impressive in terms of popularity of the site.
I think this site's popularity simply stems from the fact that it speaks to the 95% of exercisers out there, the "other half" which sees little appeal in the steroid-fueled fantasies and miracle supplement wonderlands that body building magazines have become. John (in his various stages) is someone most of us can all relate to, and more than once he's been an invaluable benchmark against which I've measured my own progress.

So thanks John, thanks for setting an example that speaks to the rest of us, and good luck with the cutting.

um john...on your food logs, after you christmas feast, it says you LOST a pound!?! is this true! :eek:

So thanks John, thanks for setting an example that speaks to the rest of us, and good luck with the cutting.
... and thank you for the positive words. :)

I agree with your assessment: I am just an average guy, and if I can do it anyone can. Average people can do anything they want with above-average determination.

um john...on your food logs, after you christmas feast, it says you LOST a pound!?! is this true! :eek:
I know! The reason is I was holding about 4-5 pounds of water from my pizza a couple of nights before Thansgiving. I was drinking a ton of water, so I guess my body decided to let go of some of it. I was surprised myself!

Average people can do anything they want with above-average determination.
I may have to print that one out and put it on the refrigerator door. John, if you could figure out a way to bottle your determination and sell it, you'd be a rich man.

Great job on the bulk! I'll have to admit that I had my doubts when you started. Boy was I wrong!:o

Hey,

Just one thing to ask you.

Is there any reason why you do a combined delts and pecs workout, rather then splitting them into separate workouts ?

Aside from time factors, i cannot see any reason to combine them, and i think peoples delts tend to become somewhat neglected as a result. I can see the logic, in that they are both pressing movements, but i think you would get far better results delts wise if you had a separate workout.

I understand the shoulder injury situation to, and perhaps its not a wise move to give them a workout to themselves and risk pushing them too hard. But its just something ive always wondered. Perhaps something to consider when you next bulk again.

Great job john, and happy new year. :tu:

Great job on the bulk! I'll have to admit that I had my doubts when you started. Boy was I wrong!:oThank you very much - I just love making a point. ;)

Hey,

Just one thing to ask you.

Is there any reason why you do a combined delts and pecs workout, rather then splitting them into separate workouts ?

Aside from time factors, i cannot see any reason to combine them, and i think peoples delts tend to become somewhat neglected as a result. I can see the logic, in that they are both pressing movements, but i think you would get far better results delts wise if you had a separate workout.

I understand the shoulder injury situation to, and perhaps its not a wise move to give them a workout to themselves and risk pushing them too hard. But its just something ive always wondered. Perhaps something to consider when you next bulk again.

Great job john, and happy new year. :tu:
It was just a habit I got into when I first started out (way back in the BFL days). Next year when I bulk I think I'm going to do as you suggest and split things out MAX-OT style.

My Saturday workouts (pecs/delts/triceps) were running way to long this past bulk.

Happy New Year! :)

Hi!

Have to agree on this one. If you do pecs and delts at the same time you will not be able to push as hard. Both groups are used in both workouts.

Hey,

Just one thing to ask you.

Is there any reason why you do a combined delts and pecs workout, rather then splitting them into separate workouts ?

Aside from time factors, i cannot see any reason to combine them, and i think peoples delts tend to become somewhat neglected as a result. I can see the logic, in that they are both pressing movements, but i think you would get far better results delts wise if you had a separate workout.

I understand the shoulder injury situation to, and perhaps its not a wise move to give them a workout to themselves and risk pushing them too hard. But its just something ive always wondered. Perhaps something to consider when you next bulk again.

Great job john, and happy new year. :tu:

Thank you very much - I just love making a point. ;)

Hey John. When people were saying you couldn't bulk or that they were skeptical about your ability to do so, what was their reasoning? Isn't it pretty much a given that anyone, with proper nutrition and exercise can cut or bulk? Did they have a reason to say/think that (e.g. your shoulder injury) or were they just being naysayers/pricks? I don't get it. I guess I should be asking them this!

Hey John. When people were saying you couldn't bulk or that they were skeptical about your ability to do so, what was their reasoning? Isn't it pretty much a given that anyone, with proper nutrition and exercise can cut or bulk? Did they have a reason to say/think that (e.g. your shoulder injury) or were they just being naysayers/pricks? I don't get it. I guess I should be asking them this!The reasons varied, but most of the people who ripped into me said that I'd made no progress since my initial weight loss and that my shoulder was just an excuse because I was afraid to gain weight (fat). Quite a few people even refused to acknowledge that my shoulder was injured.

At first those kinds of comments just added to my frustration, but I quickly learned to take them for what they are: worthless opinions from miserable, negative people who have self-esteem issues. One thing I've learned over the past couple of years is that people who are confident in who they are don't feel the need to tear down others. I remember that truism whenever I get a negative email and, instead of anger or frustration, I just feel sorry for the person who sent it.

wow John... I was amazed by your initial weight loss, but thought you got too thin... way to bulk up! You're a big mofo now. :bow:

I was so inspired when you got the new weight set because I have the same one. I just got lazy and haven't thought about weight lifting at all. Then I came onto your site again. I cleaned the gym up last night and am writing out a program. Hopin' to stay inspired! I just have to keep coming back here and seeing your updates.

Forums are awesome too! Good work! Maybe I'll post a pic of my flabby belly. :d_redface

LETS SEE THEM MONSTER QUADS!! :spaz: :spaz:

The reasons varied, but most of the people who ripped into me said that I'd made no progress since my initial weight loss and that my shoulder was just an excuse because I was afraid to gain weight (fat). Quite a few people even refused to acknowledge that my shoulder was injured.

At first those kinds of comments just added to my frustration, but I quickly learned to take them for what they are: worthless opinions from miserable, negative people who have self-esteem issues. One thing I've learned over the past couple of years is that people who are confident in who they are don't feel the need to tear down others. I remember that truism whenever I get a negative email and, instead of anger or frustration, I just feel sorry for the person who sent it.


i can only put this quote to that:

"The ones who don't do anything are always the ones who try to put you down."

I think that fits well. I mean who cares about someone flaming behind his montior. he must be aweful miserable if he has to do it via a computer...

John, on this morning's update you said this cutting cycle will be much more planned out than the first time around because you don't want to lose any lean mass.

Based on your daily stats page you lost 65 pounds in your first cutting cycle: 62 pounds of fat and 3 pounds of muscle. This is an incredibly efficient cut. When I lost 40 pounds earlier this year, about 13 pounds was lean body mass. My cut was 66% effective. I wasn't that concerned about losing the muscle but after seeing my results I was amazed at how your cutting cycle was 95% effective.

You seem like you were dissapointed with what you did the first time, but you lost practically no muscle. So are you shooting for a 100% effective cut this time around? I have no doubt you will do it. But I just wanted to point how amazingly successful you were the first time around. Your formula seems to work.

I was so inspired when you got the new weight set because I have the same one. I just got lazy and haven't thought about weight lifting at all. Then I came onto your site again. I cleaned the gym up last night and am writing out a program. Hopin' to stay inspired! I just have to keep coming back here and seeing your updates.
That's excellent! I love hearing stuff like that. Stay motivated man. :tu:

LETS SEE THEM MONSTER QUADS!! :spaz: :spaz:
Soon. :) They are covered in hair and a little fat.

John, on this morning's update you said this cutting cycle will be much more planned out than the first time around because you don't want to lose any lean mass.

Based on your daily stats page you lost 65 pounds in your first cutting cycle: 62 pounds of fat and 3 pounds of muscle. This is an incredibly efficient cut. When I lost 40 pounds earlier this year, about 13 pounds was lean body mass. My cut was 66% effective. I wasn't that concerned about losing the muscle but after seeing my results I was amazed at how your cutting cycle was 95% effective.

You seem like you were dissapointed with what you did the first time, but you lost practically no muscle. So are you shooting for a 100% effective cut this time around? I have no doubt you will do it. But I just wanted to point how amazingly successful you were the first time around. Your formula seems to work.Big difference this time around. Last time I had no muscle to speak of, and I actually managed to put some muscle on (while cutting) once I started eating more. This was only because I'd done nothing for 15 years.

This time around I've got a lot of muscle and I need to be very careful to preserve it. If I tried what I did the first time this time around (not enough food, HIIT cardio while fasted, etc) I'd lose a lot of my gains.

Big difference this time around. Last time I had no muscle to speak of, and I actually managed to put some muscle on (while cutting) once I started eating more. This was only because I'd done nothing for 15 years.

This time around I've got a lot of muscle and I need to be very careful to preserve it. If I tried what I did the first time this time around (not enough food, HIIT cardio while fasted, etc) I'd lose a lot of my gains.

I see. I forgot that LBM does not mean just muscle. If you really didn't have any muscle to begin with it is easy to see why your LBM wouldn't change at all. It's not like your bones and other tissues are going anywhere.

Well than good luck. It looks like this cut will be much more challenging than the first time around. But you've accumulated an incredible amount of information regarding how your body uses food since the first cut. I predict you'll be surprising people all over again by how successfully you shed the fat and keep the muscle.

Hey John.

Looking forward to see what happens on your cut. Talked to a guy that works with diets for people that compete in athletic fitness and BB. He told me that if you wanna get down to about 4-5% you will lose about 30-25% of the muscle mass. That is the number for the people that are the best in the world on cutting (clean cuts without any testo and stuff). I am kinda wondering how much we lose that do down to about 8-9%. It's probably less but just wondering how much less it could be? Problem with cuts is that you have to stay below your +-0 intake and that will, even if we don't like it, take some of the muscles off. Thing is to minimize it. Looking forward to see your progress. I am starting my cut aswell but I am not seeing myself over 190 cut down. My lower body weighs too little. *lol*

regards
Ludvig.

He told me that if you wanna get down to about 4-5% you will lose about 30-25% of the muscle mass. That is the number for the people that are the best in the world on cutting (clean cuts without any testo and stuff).


thats outrageous, unless you do a horrible job of cutting you would lose nowhere near that much. It also depends heavily on how much fat you have to lose

a 300lb 45% bf man going to 4% is gona lose a lot more lbm because he has so much more fat than a 200lb 12% man going to 4%

generally when done right you wont lose more than 2-3lbs of lbm for every 20lbs of fat lost

I thought that was high too, but I will do some more research...

regards
L.

thats outrageous, unless you do a horrible job of cutting you would lose nowhere near that much. It also depends heavily on how much fat you have to lose

a 300lb 45% bf man going to 4% is gona lose a lot more lbm because he has so much more fat than a 200lb 12% man going to 4%

generally when done right you wont lose more than 2-3lbs of lbm for every 20lbs of fat lost

I've decided to start taking my monthly pictures on the 1st instead of the 6th. This is mostly because I started cutting today and I want to have a "before" cutting picture and an "after" bulking picture.

Check me out at 14% body fat! :D

I weigh about the same in all four of these photos (215 pounds vs. 213 pounds)

These pictures are from January 6, 2003 and today (January 1, 2005)


http://www.johnstonefitness.com/all/front/1.jpghttp://www.johnstonefitness.com/all/front/727.jpghttp://www.johnstonefitness.com/all/side/1_wide.jpghttp://www.johnstonefitness.com/all/side/727.jpg



Here's my before/after bulking photos. I'm very happy about my traps (still work to be done, though!)


http://www.johnstonefitness.com/all/front/579.jpghttp://www.johnstonefitness.com/all/front/727.jpghttp://www.johnstonefitness.com/all/side/579.jpghttp://www.johnstonefitness.com/all/side/727.jpg


What a fat face I have now! :flex:

Not for long, though.... ;)

John,
I must smile when you mention your fat face because that is exactly what my wife would tell me when I was overdoing the Myoplex shakes three times a day a couple years back. I was pushing 200lbs and she said I looked like a bulldog or cartoon character and I would get a little mad at her, but I guess she was right and just being honest. Good luck with your cutting phase. Have you made any goals past this point? Just maintain??
Dev :tucool:

Those pre and post bulking pictures are amazing--congratulations on your progress. You look like a completely different person post bulk.
You went from the look of a fit marathoner to a linebacker. :claplow:

Awesome john! bring on the after cutting photos!!!!!

This sounds funny but it looks like the current you would crush the pre-bulk you in a wrestling match!

really amazing how your body adapts all the time. awesome changes, but we all knew that even before you posted those now =)
keep up the great work. :jumping:

hoooooooooooooooooly CRAP, those pics are amazing
the before/after bulk photo's... you are like twice as big now (in a good way :D)
i cant wait to see the results from your cut, your going to look incredible

Dev,
My immediate plans are to cut down to 8% body fat. After that, I plan to spend a lot of time on the beach this summer! :tu:

Next winter I'll bulk again, but probably for less time than I did this past bulk (maybe 2-3 months). My goals will be 17.5 inch arms and a 46 inch chest. I don't want to get any bigger than that.

I also want to improve my lats and traps quite a bit more.


smalltex,
I don't think I'd want to go up against a real linebacker, but thanks man!

On Christmas day after dinner I changed into a sleeveless shirt and my father-in-law said "damn, John - you look like a big ol' football player." That was awesome to hear!


LarryNC,
Thanks man, you know it!


seeDerekNow,
Haha, earlier today I was showing Lisa my pre-bulk photos compared to today's pictures and I said, "man, I never thought I was too skinny before, but now when I look at those pre-bulk pictures compared to my post-bulk pictures it's like looking at a little kid!"

Yeah, I'm pretty sure I could pick up the 170 pound John and break him over my knee. ;)

uRi,
Thanks - it feels great to have finally completed a real bulk, and injury free!

taffer,
I appreciate the kind words from you and everyone else. I'm feeling big and strong right now, but I also feel really, really fat. I was embarrassed about posting this month's pictures, but you guys made me feel much better.

I'm really stoked about how I'm going to look in a few months. The fruits of my bulking labor will really start to show as I shed away the fat.

bloody hell john, you just keep getting good results. Its seems like forever since Ive been visiting this site (since way before the forum) and you're as dedicated as ever. :tu:

I just noticed your sig, Napoleon Dynamite is a great film. gotta love his dance performance at the end. :)

bloody hell john, you just keep getting good results. Its seems like forever since Ive been visiting this site (since way before the forum) and you're as dedicated as ever. :tu:

I just noticed your sig, Napoleon Dynamite is a great film. gotta love his dance performance at the end. :)
It was a flippin' sweet movie. GOSH!

Haha, I just changed my sig to something else right before I read your post. :)

Thanks for the kudos, but everyone knows I'm training to be a cage fighter. ;)

Good to see you around again!

Good god man! You are a flippin' beast! I just cannot believe how much you bulked up, it's insane!! Honestly, while I never doubted you could, I never believed you would. You sure showed me!

I'll be gone for the next month and change with minimal internet access, so I am very eager to see how your cutting is going when I get back in early February. Of course, I expect nothing but excellent progress!

Hello John;

you are a great inspiration for me and I visit your site daily. In a tough world it helps to be reminded that someone out there is working towards their goals and achieving them. When it comes to dedication and discipline, I think of you as one of my heroes.

I am wondering about your latest picture. Is there not some assymetry going on with your chest? Specifically, it seems like your left and right pecs are not identically sized. Now, I know that muscle shape cannot be changed and it could be possible that your chest is just shaped that way, however I have looked at your past pictures and I have never noticed this before. Perhaps it is my imagination or perhaps it is your pose, but nobody else has mentioned it and I just thought I would point it out to see what you think.

John Stone,

I am curious about your diet. It seems you have been with some exceptions eating the same foods day in and day out, i.e. Kashi cereals and what not, for a year now. Do you bore of those foods after a while? I know that when I was on a bodybuilding diet for 3-4 months I would get tired of eating eggs and tuna, and they would become absolutely bland to me after a while. As much as I would use spices or supplement different foods every week like salmon or Wal-Mart steaks, there are only so many high-protein quality foods out there to experiment with, and I often found myself yearning for eating out every day like I had before I ate clean. Cheat days helped but I don't want to think about it all week! What do you do to keep yourself interested in what you eat??

Your dedication is undeniable. Major kudos!

Please post a side picture of you relaxed. I'd like to see what relaxed abs looks like look and it will make for a more even comparison to your 2003 pix.

Nice work, John!


http://www.johnstonefitness.com/all/front/1.jpghttp://www.johnstonefitness.com/all/front/727.jpghttp://www.johnstonefitness.com/all/side/1_wide.jpghttp://www.johnstonefitness.com/all/side/727.jpg

hi John .. I think you need to see a doctor.. you probably need glasses... are you nuts !? fat? you look much more better today than 3 month ago even though you have more fat in your body..


both you and my father have similar frame
when he looked at your picture three months ago he said you have to eat.. that you look like you have been starved or something..

when he looked at your current pics he said "thats how i want to look like" and my father has a good judgment.. :tu:

what im trying to say is that you want to cut till you get to 8 of fat
i think you shouldnt.. it was possible to see your abs at 13

as i see it (and saw it in your pictures) youd probably look much better in 10 than in 8 (i saw many pictures of bodybuilders and most of them looked better in 10 than in 8 or 6... 8 is too skinny)

btw
put some pics of your back

good luck in your cut

First of all I would like to say congrads on your bulk. I was wondering what type of body were you classified as before you started to mold it into what it is today..Excuse me if this question has already been asked.(Ecto..Meso..or Endo)

karatetricker,
I think many people shared your doubts about my ability (or willingness) to bulk due to the inherent fat gain. When the first signs of fat started to appear on my body I have to admit that it was a little disconcerting, but once I got past that mental barrier it was not really an issue. Even though I've got more fat on me right now than I'd like, I'd rather look like I do right now than how I looked before my bulk any day. Hopefully after I finish cutting I'll have the best of both worlds - lean AND muscular. That's the body I've always wanted and I finally feel like it's within my grasp.

I'll try not to disappoint with my cutting progress. :tu:


slammy,
Thank you for the kind words. :)

Yes, I've definitely got a bit of asymmetry going - always have. For some reason my left side is bigger than my right side for almost every muscle group. Funny thing is, I'm right-handed! I have been working on bringing up my right side by doing extra reps, but it's slow going. My left side seems to respond to training quicker. In my latest "front" picture the effect is exaggerated because I happened to be flexing my right arm/pec slightly just as the photo snapped. Thankfully it's not that noticeable in real life.


Antimatter,
Some foods, like Kashi, oatmeal and eggs, I never seem to tire of. Things like chicken and fish can be prepared about a zillion different ways, so that's how I keep foods like that from becoming old. You just have to get creative in the kitchen (if you are into that sort of thing), or spend some time hunting down different recipes.


JazzyJersey,
Thanks, and no. ;)

I keep my abs flexed all the time now (seriously - it's a great habit to get into). My posture has improved a lot because of that.

So you are, in effect, getting a very accurate comparison of how I looked before/currently because before my transformation I was soft and slouched over and now I walk around all the time like I'm prepared to take a punch to the gut.


massbeginner,
Of course your father has good judgment - when it comes to determining his ideal physique! While I agree with his opinion that I was way too skinny before my bulk, I am simply not comfortable at my current level of body fat. I enjoy looking ripped - it's just a personal choice. This time around I won't look skinny because I've added a lot of muscle. I should look lean and muscular. If I decide that I'm happy with my body fat levels before I reach 8% then I'll definitely stop cutting. I have a mental image of how I want to look, so when I see that image in the mirror I'll stop cutting/bulking.

For back shots, check a few pages back - I've posted several recent shots of my back, and someone made a cool animation of my back progress, as well.


Tman08,
Thanks! I was, and still am, a mesomorph.

Just one thing to say.

DAMMIT.

You really look great, John. The freaky thing is you look taller too! :D (I'm sure that's just a matter of camera angle or something ;))

Can't wait to see you when your cut phase is done. What's your plan then?

Thats very interesting john! How do you get into a habit of flexing your abs all the time? It's hard to breath for me if I do it too long. Thanks

WOW John. I hadnt seen your bulking pictures for a bit, but wow. You've gotten bigger everywhere. Before you looked like a small guy, that was ripped, but thats not the case now! You have gotten really broad and have some real serious mass. You dont ever quit to inspire both the bulking and the cutting 'camps' do you! Looking forward to a bulk myself in a month. Thanks John!

Two hours of my life that I will never get back after going through all 37 pages of this thread!

Just kidding. Awesome job John! I have been working out for 15 years, and you have the best results that I have ever seen. I wish that would have had the dedication and knowledge for the last 15 years. I feel that in the last year, you site has given me the direction and inspiration.

Keep smiling in those pics!

Wow.

Wow.


Wow.

Andi,
Thanks (DAMNIT!) I feel taller, too. ;) Too bad it's just the camera angle - I'm still just short of 6 feet tall.

My plan after I cut is to spend a lot of time on the beach. I'll bulk again next winter until my arms are 17.5 inches and my chest is 46 inches. I also want to improve my lats and traps quite a bit more.


ethan,
It's just something I read about a long time ago and started doing. It gets to the point where you don't even think about it anymore - just keep practicing. I do a lot of ab work so my abs are pretty strong. Keeping them flexed makes them stronger and improves my posture. Again, it's a great habit to get into.


escher,
Thanks man, I sure appreciate the kudos. I definitely don't feel small anymore, especially compared to how I remember myself feeling just 4 or 5 months ago.


Banditfist,
Man, you've got patience! I haven't even looked through all the pages again since they were first posted. I probably should, it would be interesting to see what all I have in here. I seem to remember posting my MRIs at one point, and even the contents of my freezer. :lol:

Thanks for the compliments - I'll keep smiling. :cool:


MGB,
Heh, thanks man! :D

JazzyJersey,
Thanks, and no. ;)

I keep my abs flexed all the time now (seriously - it's a great habit to get into). My posture has improved a lot because of that.

:d_confuse OK, I guess I'm naive. Are you kidding? Or do you really walk around in a flexed ab state all day?

-- Jazzy --

:d_confuse OK, I guess I'm naive. Are you kidding? Or do you really walk around in a flexed ab state all day?

-- Jazzy --

No, I'm not kidding. Lots of people do it!

OK I'll keep practicing that then...I just find that when I flex my abs too hard I tend to fart a lot...no joke!

OK I'll keep practicing that then...I just find that when I flex my abs too hard I tend to fart a lot...no joke!

Hrm... In that case I suggest you practice outside. ;)

I have been walking around with my abs flexed for at least 5 or 6 years now. If I let my "gut" out it actually feels uncomfortable like I can't breath or something. Of course, I'm not flexing them as hard as I could be, but probably 1/4 to 1/2 of as hard as I could be.

Congrats on your bulking John, you are always an inspiration for motivation. And that ab flexing thing is right on. Keep up the awesome work!

As always, top notch work ethic and results, it's truly amazing seeing the differences between your before and after pictures, doesn't get much more inspirational and motivational than that :tu:

John,

You look much more healthy now than you did even before your shoulder surgery... Robust is the word I'm looking for I guess... Well anyway great job!!!!

-Dave

John,

I about crapped my pants when I saw the pic of you!! I haven't been on the site in a while so the amazing bulk was shocking. You are definitely looking buff!

keep it up!
Dan

Wow those side-by-side photos of before and after bulking are almost impossible to believe!!! :tu:

Bulking was a lot of hard work, but it was also exciting and fun to see my body respond and grow. I'm starting to think the hardest part of bulking is cutting up and watching the gains go down some (and trying to keep those losses at a minimum). I almost feel like I did before I bulked, but in reverse: instead of being afraid to gain fat, now I'm more afraid of losing muscle! I feel better now that I'm eating 3,500 + calories again. My initial jump down to 2,500 was not too smart. I felt like I was in a fog, and today I feel much better.

How in the HELL did I survive two years ago on 1,200 calories per day?!?

Thanks for all the feedback! :tu:

John, your work on yourself continues to be amazing. Last year when I found this site, you'd easily have won any "most improved body" award, but this is the year you're going to become a contender for "best body". You know, if there was a contest, and stuff.

One thing I'm going to be watching is, when the dust settles, where your basal metabolic rate lies... Now that you've put muscle on, how much more can you eat and still maintain your body weight?

John,

I have been monitoring your progress as well as getting some great info from your site since middle to late 2003. For some silly reason I thought you looked your best around August of '03. I have no idea what kind of crack I was smoking that day. The muscle you've put on here lately is unbelievable. I cannot wait to see your results after this cut you just started.

You truly are an inspiration. I just bought a new smith machine/olympic weight bench combo and 300lbs of weights. I got tired of my standard weights and shaky bench. I have always been into working out but hadn't really ever stuck with it. I've been fairly consistent, at least consistent enough to maintain a reasonable weight, the last 4 years, and I owe a lot to you and your site.

Thanks and Congratulations!
Chad - By the way, you responded to several of my emails back before you started the forums and I also appreciate that. :bb:

Personally John I thought you looked great after your cutting phase September 21st 2003, 173.2 at 8% bf. Even when you were at 164. and 9.5% but i agree u were too tan :) I am biased since thats what i want to look like. (not the tan)

However I must say the big photo, the response to the arm chair critics who say you couldnt bulk, man that photo is downright SCARY!! (But in a good way). Im sure im not the only one who is looking forward to what you look like after cutting again.

Personally John I thought you looked great after your cutting phase September 21st 2003, 173.2 at 8% bf. Even when you were at 164. and 9.5% but i agree u were too tan :) I am biased since thats what i want to look like. (not the tan)

However I must say the big photo, the response to the arm chair critics who say you couldnt bulk, man that photo is downright SCARY!! (But in a good way). Im sure im not the only one who is looking forward to what you look like after cutting again.

Don't get me wrong, he looked good, but now with the added mass he looks even better, healthier, and after this cut I think he'll look unbelievable once again, he just keeps raising the bar.

For some reason my left side is bigger than my right side for almost every muscle group. Funny thing is, I'm right-handed!

This is just a guess, but maybe it's because you are right handed and your muscles are better at working together/more co-ordinated on the right hand side - which would mean less stress on each individual muscle during the workout. :confused:

This is what I have read about one side being bigger than the other. If you are right handed the left side is weaker. The left side has to work harder to move the weight than the right side does. So the left side gets more stimulation and actually grows larger. Call me crazy but it makes perfect sense to me.

john, i thought you were going to have a seperate shoulder day?

i like to go

chest tris

back bis

rest

shoulders

legs

hey john! it's my first post here =) i have read your news update today (january 9) and , i know that you are aware of that , but i will say it anyway hehe , DONT CUT CALORIE TOO MUCH , you'll be amaze of how much cal. you will need to consume everyday even when your BF% will be reached , even if you're not a 20yr old guy .

i have once cut cals too much after a bulk and it was really , really not funny hehe

go slow , even if it takes you 4 week to find how much cal you need to consume for cut , and then reduce them slowly , slowly . slowly , only a little at a time

i know you already know that but well =)

and by the way , you did really really well with the bulk! amazing :)

it's freaky how much calorie you need to eat when you have alot of muscle and a good heart ;) even sitting in front of the computer you burn tons of them

sorry for the english , i'm french

I'd have to say that's the most impressive bulk I've ever seen. The only problem is that I've already hit the gym once today and I'm dying to go back in after reading this entire thread.

You're right about maxing out on bench-I have bad shoulders and it truly is a high-risk venture. The good thing is, at the end of your next bulk you'll probably be using that weight for sets of 8 so you'll get your goal without being stupid about it.

Congratulations again on the bulk-I hadn't checked your photos in awhile and I did a doubletake.

John-

I have a question I am sure applies to most of us here. With your high-speed job and busy schedule how do you get in your meals at the right times, and prepare them such that you can get them in while at work? I used to try and prepare potatoes and what not before going into work at Finish Line when I was bulking, but it was VERY diffucult especially during busy times to get a meal at the "right" 3 hour increments. Often I would have to juggle eating and handling customers simultaneoesly. Crazy! Any suggestions?

From what I've read, John works out of his home... at least most of the time. A nice luxury I'd love to have... especially since we do basically the same line of work. :tu:

Network Admin people seem to flock to this site. And software engineers and other IT folks. And British people. And Floridians. And Scandanavians. And guitar players.

Network Admin people seem to flock to this site. And software engineers and other IT folks. And British people. And Floridians. And Scandanavians. And guitar players.
Hrm, I work in web development. I live in Florida. I play the guitar (although not well!).

:tu:

Hrm, I work in web development. I live in Florida. I play the guitar (although not well!).

:tu:

see...Maybe a new thread should be started. IT/Network Admin/Programmer Floridian Guitar Players with Home Gyms discuss bulking/cutting

Not to derail John's thread....great work by the way my friend...BUT I meet most of the criteria listed above...with the exception of the IT thing.

live in Florida....check
play guitar....check
home gym....check

Not to derail John's thread....great work by the way my friend...BUT I meet most of the criteria listed above...with the exception of the IT thing.

live in Florida....check
play guitar....check
home gym....check

I work in IT, play guitar (and piano) and am building a home gym.
None of that Flordia crap though.

-Allen