John Stone's Picture Gallery and Video Archive

[rapp]

Originally Posted by John Stone

Yes, I buy them whole.

I don't sweat the small stuff. If the grapefruit I eat happens to be a little bigger or smaller than the average size I buy, then so be it. It doesn't matter.

John, just curious, but how do you eat your grapefruit? Myself, I peel it and eat it like one would eat an orange. LOVE grapefruit! But, sad to say, I don't eat the wedges whole for the extra fiber, just basically eat the pulp.

[John Stone]

Originally Posted by rapp

John, just curious, but how do you eat your grapefruit? Myself, I peel it and eat it like one would eat an orange. LOVE grapefruit! But, sad to say, I don't eat the wedges whole for the extra fiber, just basically eat the pulp.

I quarter them and then use a sharp knife to cut the pulp out. I usually wind up getting some of the inner peel in there, too, but it's all good.

[DFS]

Banana's: more fiber, but more sugar. Ever sub those in for the grapefruit John?

[John Stone]

Originally Posted by DFS

Banana's: more fiber, but more sugar. Ever sub those in for the grapefruit John?

No. I don't substitute unless it's indicated in my food logs (for example, "eye of round or salmon").

[Antimatter]

I can definitely attest to your Mexican food temptation. What used to be all the junk food I can find has condensed into one giant steak everything burrito from Qdoba. And half a liter of hot sauce. It just hits the spot like no other cheat food can (and it ain't that cheaty either)

[comp818]

John, where can I find your current training routine?

[John Stone]

Originally Posted by comp818

John, where can I find your current training routine?

It's pretty similar to what did for last year's cut:

2008 Cutting Schedule

March 24, 2008 - ?

Monday: Weight training: back & biceps
Tuesday: Weight training: chest & triceps
Wednesday: Stationary bike, 45 mins (aerobic, fasted AM) or Stationary bike, 12-18 minutes (HIIT, PM)**
Thursday: Weight training: quads, hamstrings & calves
Friday: Weight training: delts & traps
Saturday: Stationary bike, 45 mins (aerobic, fasted AM) or Stationary bike, 12-18 minutes (HIIT, PM)**
Sunday: Stationary bike, 45 mins (aerobic, fasted AM) or Stationary bike, 12-18 minutes (HIIT, PM)**


**The HIIT workouts progress in difficulty over the weeks. Here's the schedule:
Week 1: 12 mins per session--30 seconds all out, followed by 45 seconds at moderate pace.
Week 2: 14 mins per session--30 seconds all out, followed by 45 seconds at moderate pace.
Week 3: 16 mins per session--30 seconds all out, followed by 45 seconds at moderate pace.
Week 4: 14 mins per session--45 seconds all out, followed by 45 seconds at moderate pace.
Week 5: 16 mins per session--45 seconds all out, followed by 45 seconds at moderate pace.
Week 6: 18 mins per session--45 seconds all out, followed by 45 seconds at moderate pace.
Week 7: 16 mins per session--45 seconds all out, followed by 30 seconds at moderate pace.
Week 8: 18 mins per session--45 seconds all out, followed by 30 seconds at moderate pace


--

2008 Cutting Training Principles

• 3 exercises per body part, except biceps, calves & triceps which will be 2 exercises per body part
• 3 sets per exercise.
• First three sets of bodypart: 5-7 reps.
• Second three sets of bodypart: 10-12 reps.
• Final 3 sets of bodypart: 12-16 reps.
• The first exercise is a big compound movement (squats, BB rows, deadlifts, military press, etc).
• Keep it intense: 1 minute rest between sets, 2 minutes rest between exercises.
• Strict form.
• Approximately 2 second concentric, squeeze, 3 second eccentric.
• Mind/muscle connection at all times - FOCUS.
• Change exercises every 4 weeks.

--

I've updated my training page to reflect this information.

[comp818]

John, can your HIIT cardio regime be extended to 45 min/3 times per week or will it eventually eat into muscles?

Originally Posted by John Stone

It's pretty similar to what did for last year's cut:

2008 Cutting Schedule

March 24, 2008 - ?

Monday: Weight training: back & biceps
Tuesday: Weight training: chest & triceps
Wednesday: Stationary bike, 45 mins (aerobic, fasted AM) or Stationary bike, 12-18 minutes (HIIT, PM)**
Thursday: Weight training: quads, hamstrings & calves
Friday: Weight training: delts & traps
Saturday: Stationary bike, 45 mins (aerobic, fasted AM) or Stationary bike, 12-18 minutes (HIIT, PM)**
Sunday: Stationary bike, 45 mins (aerobic, fasted AM) or Stationary bike, 12-18 minutes (HIIT, PM)**


**The HIIT workouts progress in difficulty over the weeks. Here's the schedule:
Week 1: 12 mins per session--30 seconds all out, followed by 45 seconds at moderate pace.
Week 2: 14 mins per session--30 seconds all out, followed by 45 seconds at moderate pace.
Week 3: 16 mins per session--30 seconds all out, followed by 45 seconds at moderate pace.
Week 4: 14 mins per session--45 seconds all out, followed by 45 seconds at moderate pace.
Week 5: 16 mins per session--45 seconds all out, followed by 45 seconds at moderate pace.
Week 6: 18 mins per session--45 seconds all out, followed by 45 seconds at moderate pace.
Week 7: 16 mins per session--45 seconds all out, followed by 30 seconds at moderate pace.
Week 8: 18 mins per session--45 seconds all out, followed by 30 seconds at moderate pace


--

2008 Cutting Training Principles

• 3 exercises per body part, except biceps, calves & triceps which will be 2 exercises per body part
• 3 sets per exercise.
• First three sets of bodypart: 5-7 reps.
• Second three sets of bodypart: 10-12 reps.
• Final 3 sets of bodypart: 12-16 reps.
• The first exercise is a big compound movement (squats, BB rows, deadlifts, military press, etc).
• Keep it intense: 1 minute rest between sets, 2 minutes rest between exercises.
• Strict form.
• Approximately 2 second concentric, squeeze, 3 second eccentric.
• Mind/muscle connection at all times - FOCUS.
• Change exercises every 4 weeks.

--

I've updated my training page to reflect this information.

[John Stone]

Originally Posted by comp818

John, can your HIIT cardio regime be extended to 45 min/3 times per week or will it eventually eat into muscles?

If you think you are doing 45 minutes of HIIT cardio, then you're not doing HIIT cardio.

[comp818]

I ride bike for 45 min at 165 to 175 bpm (or at least that's what the reading shows on my Schwin bike display). Would it not be considered HIIT?

Originally Posted by John Stone

If you think you are doing 45 minutes of HIIT cardio, then you're not doing HIIT cardio.

[chicanerous]

Originally Posted by comp818

I ride bike for 45 min at 165 to 175 bpm (or at least that's what the reading shows on my Schwin bike display). Would it not be considered HIIT?

HIIT stands for high intensity interval training. It alternates intervals of maximum effort with moderate effort. What you're doing sounds like steady-state cardio, which has a very different effect on the body.

[NCNBilly]

I usually feel like my lungs got dry cleaned when I'm done with HIIT.. Definitly a large difference in the body in terms of recovery as well. After an hour or so rest, I could do a LISS session again - I'm spent for the night after HIIT.

[John Stone]

What an unbelieveable workout today. After just one week back on the wagon I feel better than I've felt in months.

My strength is still not anywhere close to what it once was, but it is slowly returning. The important thing is that I keep pushing myself to do better each and every workout.

--

OK, now that I'm finally done playing house and am back in the gym where I belong, I figure it's about time I start posting some pictures again.

Here are a couple of action shots that I took towards the end of today's workout.

Man, could my face look any goofier?



It would seem so...


I CAN DO IT!#!@!

[Apolon]

Hey John now your face fits the picture! You can delete this if you want i was just bored at work

[John Stone]

Originally Posted by Apolon

Hey John now your face fits the picture!

Actually my guitar solo faces is even worse.

Originally Posted by Apolon

i was just bored at work

I gather you're not a graphic designer.

[Apolon]

nah not much i can do with paint LOL

[jdowns]

John still no cheat day as of day 9, Glad you are staying strong as always. BTW what type of camera do you have, those pictures of the house came out super clear. My workout partner and I are rewarding ourselves with a deep sea fishing trip when we go 1 month without a cheat day, and get to our 1 month goal weight. It is great to have a reward for yourself other than junk food. also as a fellow winner of the transformation contest on Bodybuilding.com dont you think they should have an updated part on you profile of where are they now or something.

[John Stone]

Originally Posted by jdowns

John still no cheat day as of day 9, Glad you are staying strong as always.

Absolutely. I had plenty of time to goof off and eat whatever I wanted, but now it's time to get down to business and get ripped. I'm enjoying it.

Originally Posted by jdowns

BTW what type of camera do you have, those pictures of the house came out super clear.

It's a little Cannon A560 7.1 MP.

Originally Posted by jdowns

also as a fellow winner of the transformation contest on Bodybuilding.com dont you think they should have an updated part on you profile of where are they now or something.

With so many winners now, that would be quite a lot for them to keep up with! I like that they allow the winners to link to their personal web sites so that anyone who's interested in the latest info on a particular winner can click thru.

[LCJ]

I'm shocked those pictures were taken with a camera that only costs $140, those pictures are so clear I was expecting it to be a $1,000 camera.

[John Stone]

Originally Posted by LCJ

I'm shocked those pictures were taken with a camera that only costs $140, those pictures are so clear I was expecting it to be a $1,000 camera.

It's a solid camera for the money, but the pictures were color corrected and sharpened in Photoshop. That's what made them really "pop".