Chicago Pro Prep 10 Weeks out

Refeed day went very well, I handled more food and digestion was great. Felt warmer all day yesterday and woke up hungry today. Weight went up 2lbs from the refeed, which has been the same increase I have seen from the past refeeds. Today was my off day diet, but on my training day I added in 30g of carbs to slow down the fat loss rate. I added in 5 rice cakes to my post workout shake. I felt my morning carbohydrates adequately fueled training, so I would take advantage of post workout glycogen resynthesis.

I like off days just because I can get more work done. I made a great video for the website and look forward to showing all this content to everyone. I installed a large white board in my office, so I can do all my education videos. I feel like I am back in school lol.

Renee and I went to the pool for a little while and I did start taking melanotan II to help with the tanning process. I have never used it before, but I just don’t want stage color to be an issue at all this year. I will give you my feedback on how this goes though. I took 100mcg and felt minimal nausea on it. I put on 30spf sun screen today and still came back darker. I don’t think it should work that fast lol, but still I like what is going on so far.

Weight: 226.6lbs

CARDIO:35 minutes AM Stairmaster and 10min dog walk

OFF DAY TODAY

DIET

Meal 1 (9:00am):
7oz chicken breast, cooked wt
30g cream of rice, dry measure
2 slice Ezekiel bread

Meal 2 (11:30am)
7oz chicken breast, cooked wt
140g white jasmine rice cooked wt
100g spinach

Meal 3 (2:00pm) preworkout
50g protein from Animal Whey
60g cream of rice dry measure

Meal 4
7oz chicken breast, cooked wt
16g almond butter
100g spinach

Meal 5 (7:00pm)
7oz 93/7 ground beef, cooked wt
100g spinach

Meal 6 (10:00pm)
2 whole eggs
5oz chicken breast, cooked wt
100g spinach

160g carbs, 300g protein, 30g fat

Have a great night everyone, leave any questions below.

4 comments on “Chicago Pro Prep 10 Weeks out

Hey man as i remember you were suffering allergies. Do you use antihistamines ? Im on contest prep and suffering allergies (pollens etc not food allergies) right now feel like im holding water from allergies for sure. What would you recommend ?

John,
Does my refeed days need to be over my normal calories while cutting? Can I just lower protein and raise my carbs? Will i get the same effects or does it always need to be higher than my normal calories? I notice you’ve been raising your calories each refeed and was curious about your theories, which I highly respect. Thanks for all your content.

    John Jewett Post author

    To get a response from leptin and thyroid hormone. Also to retain more glycogen. I would at least bring calories to maintenance level. You can drop protein some though no issue.

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