Chicago Pro Prep 9 weeks and 4 days out

Finally got my normal stride back after the refeed. Body weight is coming down and I am noticeably tighter. I like this weeks rate of weight decrease more than last week. I hate those big drops when they happen. I think I have calories nailed down at least for the moment. Our bodies aren’t a perfect system, so what works for the moment could change tomorrow. You have to go into prep and offseason knowing this is the case. The body will change and it won’t make sense the fun part is analyzing all variables and possible mechanisms for the change that occurred. Many people think too basic about the process. They have a diet and exercise regimen they follow and if they check off that block then there is no other explanation for lack of result. The don’t think about how fluid might change, meal timing, sleep schedule/quailty, digestion, stress, and a number of other things might effect the outcome. You must have analytic methods for tracking and be very self aware too be successful in your physique goals.

No changes made to the plan today.

Weight: 225.8lbs

CARDIO:35 minutes AM Stairmaster and 10min dog walk

PULL day:

*RP stands for rest pause, rest 20-30 seconds and go to failure again

  1. Prime Supinated Pull down: 3 warm ups. 2 work sets: 1×8,  1×10
  2. Prime Neutral grip Seated low cable row. 1 warm up set. 2 work sets: 1×6,  1×10
  3. Smith Machine Chest supported Row: 2 warm up set, 2 work sets: 1×7, 1×12
  4. Wide grip Pulldown: 3 work sets: 3×10-15
  5. Dante’s Prone incline bench rear delt row: 1 RP set. 1×15+5+4
  6. Rear delt pec deck fly: 1 set with a double drop. 1x12x10x8
  7. Standing DB Hammer curl RP: 1 warm up. 1 RP. 1×12+3+2


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
80g cream of rice dry measure

Meal 4 (4:30pm) post workout
50g protein from whey isolate
4 rice cakes

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

230g carbs, 300g protein, 22g fat

Have a great night everyone, leave any questions below.

2 comments on “Chicago Pro Prep 9 weeks and 4 days out

Hey John

Why did you choose to stairmaster as cardio? I’ve noticed you used it entire prep.

Also .. You’re taking 1g metformin pre bed right?
– Have you seen any effekt on fasted blood glucose?
– Have you had any gut issues while using it?
– When googling metformin, so many people talk about its effect on Mtor (bad for muscle growth you could say) .. what is your opinion on this?

    John Jewett Post author

    1. The stair master has the least impact on my leg recovery out of all cardio modalities.
    2. I only take 1g if I anticipate a refeed the next day. I have been doing 500mg normally. At only 500mg I have no GI issues. on 1000mg and a refeed I have no issue either. I started in prep and my fasting is usually between 75 to 85, so it was already very good. I do notice more of a difference 2 hour post prandial though, I get back to baseline faster. The effect on Mtor is very much overstated. I also there are different alpha units of cAMP that effect Mtor differently, metformin works on a different set.

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