Chicago Pro Prep 12 weeks 3 days out

Hello everyone! Today is Renee’s birthday and an off day for me. I woke up at a low of 231.0, so weight is trending down.

Plan today is focus on Renee. She has planned out at eating feast for the day, so I thought it would be good to share with all of you her diet for the diet. My boring diet is posted at the bottom lol.

Renee’s Bday Plan

3 blueberry pancakes
4 whole eggs fried
4 pieces of thick cut bacon

chips and salsa

2 bacon wrapped chicken kabobs with onion, mushroom, and bell pepper

Chicken and cheese quesadilla

3 beef fajita tacos w/ cheese, greek yogurt and bell pepper

Brookie Cake (brownie layer, Reeces cookies layer, cheese cake layer, Oreo layer)

Calories: All of Them

I followed my diet no worries there, I helped her cook all of this and encouraged her to go hard. She diets as hard as I do year round, so one day of fun is no big deal.

Today instead of cardio we did 3 15 minute hikes with the dogs. Also, I have been out in the sun a lot and I feel pretty taxed right now. It was a fun day of BBQ and pool play. Nice to still be able to do something like this while I am in prep.

Weight: 231.0lbs

CARDIO:45 minutes hiking


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)
7oz chicken breast, cooked wt
100g red bell pepper, onion, mushroom
2 rice cakes

Meal 4 (5:00pm)
7oz chicken breast, cooked wt
2 rice cakes
100g red bell pepper, onion, mushroom

Meal 5 (7:00pm)
6oz skirt steak, cooked wt
2 rice cakes
100g spinach

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

130g carbs, 295g protein, 22g fat

Have a great night everyone, leave any questions below.

3 comments on “Chicago Pro Prep 12 weeks 3 days out


This made me smile :))) I’m just really happy for you guys. You have something so special. I always believe relationships should be about pushing one another to be the best while still letting you be your best individual self and that’s just really visible with your relationship. Thanks for sharing your happiness and love. Happy birthday Renee!! Many many many more to you!! *hugs*


Hi John,
On a recent post you mentioned you use 1.3g per lb bodyweight for daily grams of protein. In your early days did you always use this amount to build your size? You see a lot of bodybuilders using 1.5g – 2g per lb, makes me wonder why they do that when 1.3g/lb would be enough

    John Jewett Post author

    In my very early days I did a lot wrong lol. If you think about building size you need adequate material to build muscle, but really in offseason you can consume less. You have more carbs and fats to fuel training, you don’t have a calorie deficit or cardio eating away at tissue, possible being on cycle vs off cycle vs natural would weigh in to this as well. I would lean in favor of making sure you cover all bases though, 1.5g/lb would easily cover all conditions.

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