Chicago Pro Prep 11 Weeks 4 Days out

Last night before bed I weighed in at 231.8lbs. This was a nigh time low for me and knew it yesterday I was feeling sucked down. So, I was pretty sure last night I would do a refeed today, so I did take 100omg of Metformin XR prior to bed. I wanted to make the most of nutrient partitioning effects that Metformin can provide, 100omg is double my normal intake.

Sure enough today I hit 228.8lbs, a new low. I had some new detail coming through in my pics. I can see glutes lines, quads are more detailed, hams are coming through more. I do think in my side chest my whole shoulder to to chest area is flat. I will take pics tomorrow and show you the comparison. I did train hams and glutes, so maybe all the carbs are just going to go to my ass lol.

Last refeed I did 500g of carbs and that didn’t have much impact, so I bumped up to 660g. I added a little bit of fat through some postworkout muffins as well, to help the weight stick a little more this time. For the most part carbs are pretty evenly spread through out the day.

I had a decent workout. With my hamstring recovery training it just isn’t quite as fun not being able to go all out like I want to.


Ham/glute/calf day: (This was a neufit workout, so keep that in mind here)

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

  1. Lying Leg Curl: 2 warm ups. 2 work sets: 2×20
  2. Seated Leg Curl: 1 warm up set. 2 work sets: 2×20
  3. BB RDL: 2 warm up set, 2 work sets: 1×10, 1×8
  4. BB Glute Bridge: 3 warm up sets. 2 work sets: 1×10, 1×8
  5. SS Single leg wide stance Cybex Squat Press w/ adduction machine: 1 RP set. 3×15-20
  6. Smith Standing Calve Raise: 2 warm up. 1 RP. 1×12+4+2

Weight: 228.8lbs

CARDIO: 20 minutes


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

Meal 2 (11:30am)
7oz chicken breast, cooked wt
280g white jasmine rice cooked wt
100g pineapple
100g spinach

Meal 3 (2:00pm) preworkout
50g protein from Animal Whey
100g cream of rice dry measure
20g blueberry Jelly

Intra workout
50g carbs from Pomegranate Juice
1 Scoop Animal Juiced Aminos

Meal 4 post workout
50g protein via Animal Whey
2 Starbuck’s Blueberry Muffins

Meal 5 (7:00pm)
7oz 93/7 ground beef, cooked wt
350g white jasmine rice, cooked wt
100g spinach

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

662g carbs, 332g protein, 50g fat

Have a great night everyone, leave any questions below.

4 comments on “Chicago Pro Prep 11 Weeks 4 Days out

I was wondering why you are running the metformin? Why the extended release version? I know some people are afraid it impacts mTor..: what are your thoughts? Also are you running it daily or only with refeeds? Thanks!!

    John Jewett Post author

    Main reason on the Metformin is anti-aging, anti-cancer, and cardioprotective effects. I think those benefits far out weigh, what I believe to be a small impact on Mtorc1. I will say I run a very low dose, 500mg every night. I just bumped it on the refeeds. I know we have research into how the drug works, but we don’t have the study to say it does or does not inhibit hypertrophy in a enhanced bodybuilding or even “normal subject”. The extended release is easier on the GI tract. I do think the effects on Mtor or overstated. This can still be the effect of some of the other GDAs on the market as well as berberine. I am trying it but I need to learn more and possibly will scrub the whole thing. I do think a GDA around training makes ZERO sense to me.

    John Jewett Post author

    Not yet I feel pretty good. I think I can hold this level of leanness in the offseason if done right.

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