Chicago Pro Prep 10 Weeks 6 Days Out

I woke up very light today and very flat, so I implemented a refeed I won’t talk too much about the entire day. Cause I left detailed notes within the diet plan below. I used a Glucometer all day to monitor how I was up taking carbs and trying to nail down meal timing and learn when I could push higher amounts of carbs if needed. This same method can be used for carbing up on your show day. You will have a baseline fasted blood glucose (BG). Eat a meal and then 2 hours later check you blood glucose and it should be back to baseline or at least under 100mg/dL. If it is that means all the glucose was taken up well, if it is still over 100mg/dL this means your meal has not finished all of its uptake. As you go through the day you might notice that post prandial BG is starting to rise more between meals. This is the point before you start “spilling over”. You see blood glucose attracts water. So if the muscle can store any more glycogen, blood glucose is going to stay elevated longer and pull water into the serum with it. Then that water will be shifted to the extracellular space and this is when we see a water film come on someone. So, if caring up and that BG is above 100mg/dl, wait 30minutes and check it again. If under 100mg/dL eat your next carb meal, but start adjusting the carb amount down. If you are still over 100mg/dL, switch your meals to protein fats, this will hold the glycogen load but prevent you from over doing carbs.

There is lots of applications to this. Offseason would be very beneficial to monitor at least fasting BG to know when you are losing insulin sensitivity and more liable to store body fat. I think any one running GH should be monitoring this. This would also give you insight into when to use short and long acting insulin and/or back off carbs and/or implement a GDA/Metformin.

Here is me nice and flat today, shoulders and chest have lost roundness:

Weight: 226.0lbs

CARDIO:20 minutes AM


7:40am Fasting BG: 86mg/dL

Cardio for 20minutes and 10min dog walk

Meal 1 (9:00-9:25am):
7oz chicken breast, cooked wt
80g cream of rice, dry measure
2 slice Ezekiel bread

11:30am Post Prandial BG 96mg/dL *great uptake with meal 1 being fasted and post cardio

Meal 2 (11:30-12:00pm) preworkout meal
50g protein from Animal Whey
100g cream of rice dry measure
20g blueberry Jam

1:10pm Prior lifting BG 98mg/dL *cream of rice and whey uptake extremely fast and well assimilated, higher food amount preworkout can be used and/or adding fats to slow glucose absorption

Training with 50g carbs via Pomegranate Juice
2:30pm Training complete
3:00pm BG 111mg/dL *blood sugar still up from increased norepinephrine/epinephrine from training, increased sympathetic action still possibly present. For optimal GI function delayed meal while I went into grocery store

3:40pm BG 73mg/dL *Nearly felt hypo coming out of grocery store

Meal 3 (3:45-4:00pm)post workout
50g protein via whey isolate
2 large rice Krispy treats (120g carbs)

4:45pm post prandial BG 76mg/dL *post meal was rapidly cleared due to type of carbs and post workout up regulation of GLUT4 transporters. Can use high carb load post workout.

Meal 4 (5:00-5:20pm)
7oz chicken breast, cooked wt
350g white jasmine rice
100g spinach

7:00pm Post prandial BG 111mg/dL *meal 4 sat the heaviest in my stomach. For optimizing digestion and high carbs, decrease protein amount. Since BG was still elevated and took a shower and waited for BG to return to baseline. You don’t want to pill more glucose on top of an already high glucose.

8:15pm Post prandial BG 86mg /dl

Meal 5 (8:30pm) *Took a GDA prior to this meal
5oz 93/7 ground beef, cooked wt
100g carbs from rice noodles
50g spinach

9:50pm Post prandial BG 86mg/dL *meal 5 cleared very fast. rice noodles were excellent carbs source less volume compared to regular rice. Ground beef assimilated well and lower protein volume likely helped digestion. GDA potentially highly effective for solid food meals outside of training.

Meal 6 (10:00pm)
5oz 93/7 ground beef, cooked wt
100g carbs from rice noodles
50g spinach

No final BG taken, just went to bed.

660g carbs, 290g protein, 22g fat

Have a great night everyone, leave any questions below.

4 comments on “Chicago Pro Prep 10 Weeks 6 Days Out


Hi John this post is one of the best posts i have seen from any forum/blog

This is some really useful and helpful information! I have a question. If monitoring BG off season, if I measure BG 2 hours post meal and BG is just below or reaching 100 for all meals, if I need to still increase kcals to grow, would i use fats to increase kcals? Assuming I’m already using a GDA

    John Jewett Post author

    No I don’t think that is overkill. I would use it with all carb meals except pre and post meals. On contest prep I think you will have good blood glucose management just being low body fat and low calorie, so its not needed every day. I would use it on refeed days though. For offseason I would use it every day.

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