Chicago Prep 14 weeks 5 days out

Welcome to my prep for the Chicago Pro. Its been a while since I posted and I am determined to post every day and give you all the details and insights into whats going on with this prep. Today, I woke up at a body weight low of 235.2lbs, which is the lightest I have been all prep. Last year for NY, I didn’t weigh this till I was 11 weeks out, so this is a good thing to be ahead. Scale weight matters to me for tracking since I will be taking another run at the 212 class.

Last night was shit for sleep, been using Metformin ER at night the past two nights, potentially that could be the culprit, but I am going to give it a longer run before I decide that is it. I know, tell you all about Metformin, this could be a long discussion on its on and its only been two days on it, so hold on for a bit. I was so hungry at bedtime as well and that kept me awake too, so I haven’t ruled out just being hungry keeping me awake. Upon waking this was also easily my leanest look for prep so far. I still have very good fullness here too, but I decided to run a refeed day of 40og of carbs with dieting longevity in mind. I wasn’t flat by any means, but I pulled down about 4lbs this week, so I want to keep performance high and metabolic rate from down regulating as quickly. This is a very mild refeed, some people diet on 400g of carbs, again I am keeping body weight in mind here. I don’t want a 1,000g carb refeed that puts me up 5lbs and take me a week to get my body weight back on track. If I was doing the open this approach would be very different.

The full refeed is posted below. I just ate more of my normal foods, because last time I ate sushi I had a lot of bloating. Meals sat great today and I am sitting here typing this hungry for my last meal. Potentially, I plan to add a bit more food to my base plan for tomorrow. I also cut cardio out today, just to really take full advantage of the recovery the refeed can offer.

Today was my pull session:

*only work sets listed

Hammer Low row: 1×6 1×12
Chest Supported T bar row: 1×6 1×12
Wide grip lat pull down: 1×8 1×12 1×15
Seated high cable row: 1×10 1×15
Rope pullover 2×20
Rear Pec Deck fly: 3×15-20
Standing DB curl 1×8, 1×15
Preacher machine curl single arm 1×10, 1×15
Single arm reverse curl: 3×15-20

Pics from the today:

Weight: 235.2lbs

REFEED DAY:

Meal 1:
7oz chicken breast, cooked wt
80g oats, dry measure
75g blueberries

Meal 2
7oz chicken breast, cooked wt
240g white jasmine rice cooked wt
100g spinach

Meal 3 (pre workout meal):
50g protein via whey isolate
90g cream of rice, dry measure

Intra Shake
40g Universal Carb Max
1 Scoop Juiced Aminos

Meal 4 (post workout)
50g protein via whey isolate
4 plain rice cakes
1 Tbls Blueberry Jam

Meal 5:
7oz 93/7 ground beef, cooked wt
240g white jasmine rice, cooked wt
100g spinach

Meal 6
2 whole eggs
5oz chicken breast, cooked wt
4 plain rice cakes
100g spinach

402g carbs, 302g protein, 28g fat; 3068 kcal

Have a great night everyone, leave any questions below.

11 comments on “Chicago Prep 14 weeks 5 days out

    John Jewett Post author

    Personally, I do fine at this level of fats. I do make sure to have supplemental essential fatty acids in place. I take 2g of krill oil per day. It is potential a natural athlete might have hormone alterations going this low in fat. However, I think the greater culprit is just going to be lower calories and lower body fat levels. Quote from Helms et al, JISSN 2014 “Body composition and caloric restriction may play greater roles in influencing testosterone levels that fat intake.”https://jissn.biomedcentral.com/articles/10.1186/1550-2783-11-20

    John Jewett Post author

    Yes I am running PPL. I train 3 days on 1 day off. I have 2 different rotations for each day, I will post workouts as I do them.

      John Jewett Post author

      Yes I am doing PPL. I train 3 day on 1 day off. I have 2 rotations for each day, I will post all the workouts up day by day.

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