Chicago Pro 8 weeks 3 days out

Weight came down to an all time new low today. I felt pretty tight, glutes are in a lot more. I also feel pretty flat up top. Digestion was really good yesterday. So plan for the day was to run a high day over a refeed day. These last refeeds were a nightmare of digestion and it takes me 5-6 days to get back to making real progress. I also think literature is backing a longer feeding period over just one day as the impact on leptin and energy expenditure is pretty insignificant once back in a deficit. You do have to weight out the effect on training though. However, I think two days at high carbs with calories at maintenance will be a much more predictable effect. Likely more beneficial for those with weight cut offs in mind. I added in another 100g of carbs today and reduced protein by 30g. I also dropped back cardio by 10minutes.

I trained pull today which I was able to get more of a pump than yesterday, however strength was just hanging on. I likely will do another high day tomorrow even with it being my off day. I have a lot of time left on prep, so need to keep fat loss steady and slow.


Weight: 222.6lbs

CARDIO:25 minutes AM Stairmaster and 10min dog walk


Meal 1 (9:00am):
6oz chicken breast, cooked wt
50g cream of rice, dry measure
2 slice Ezekiel bread

Meal 2 (11:00am) preworkout
40g protein from Animal Whey
80g cream of rice dry measure
100g banana

Intra workout
30g carbs via Pomegranate Juice
10g EAA via Animal Juiced Aminos

Meal 3 (4:30pm) post workout
40g protein from whey isolate
4 rice cakes

Meal 2 (11:30am)
6oz Cod, cooked wt
140g white jasmine rice
100g okra

Meal 5 (7:00pm)
6oz 93/7 beef, cooked wt
40g carbs from rice noodles
50g pasta sauce
100g green beans

Meal 6 (10:00pm)
2 whole eggs
4oz chicken breast, cooked wt
1 English muffin
100g spinach

300g carbs, 270g protein, 22g fat

Have a great night everyone, leave any questions below.

2 comments on “Chicago Pro 8 weeks 3 days out

Hi John, with you mentioning you feel more benefits doing a 2 day higher carb day as opposed to a refeed day do you think this will carry over to your offseason to minimise any potential stomach upset which I’m guessing could happen more often anyway due to the higher intake of food on a daily basis? If so how do you think you will structure this as carbs will be higher and you will be in a surplus already or will just just revert back to your healthy cheat meals at selected times? Thanks

    John Jewett Post author

    Well this application of high days and refeeds has more purpose in a cutting phase/contest prep. I am fond in the offseason of using low carb days to step back food volume and have a day at maintenance calories.

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