Chicago Pro Prep 14 weeks 3 days Out

Hello Everyone! Leave some comments, so I know this isn’t just turning into my own personal diary lol. I woke up at an all time low for this prep, which was nice to see. Took some pics to see the damage and I am noticeably tighter and flatter. The front and back shots hide the flatness some, but in my side chest and quarter turns you can see it in my chest and shoulders more. I have no issue going flat to get peeled either. I look at these pics and I can easily think I look skinny to compete on the pro stage, but that is not accurate. These are my honest as can be pics of my physique. No pump, no food, no water, no fancy gym lighting. When I look killer in these pics, I know I will be unstoppable on stage.

Today was my off day from training, so rather then refeed, I just left the diet alone. I tend to recover well since the only calorie change is removing my intraworkout carbs on today. In other words there is slight less of a deficit on my off days. However, I could very well wake up flatter tomorrow and I am ready for that. Tomorrow is quad training, so I don’t want to dig myself in a hole. I know you are asking when you hell should I refeed then? Each person will have there on reason to do so. For me I have a weight goal in mind, so alot of that decision is based around that. At 232lbs being 13 weeks out I have another 20lbs to pull off, which this is very do able in the time I have and the conditioning I have this far out. So, I can do a refeed and keep performance up and not let it derail me from my 212 goal. Now, I would like to run a slightly higher food amount as a base plan and do smaller refeeds, opposed to a very low food amount and huge refeeds. I think day to day training is more productive and steady that way. This is still talking about me. If scale weight did not matter, I would purely track conditioning and keep myself as full as possible without impeding conditioning progress. I know I would not have to push the deficit as hard to begin with to get my weight down, so I would tend to go as flat either, in theory.

I looked back at my Dallas europa video and my abs were terrible. Here in these shots I actually have ab development which was lacking a lot last year. This is about all the change I can bring to the table, outside of adjusting posing and hitting the peak better. I am maxed out on size for the weight limit. I was thinking a lot today if this would be my last 212 show. I feel like to win a 212 show I need the right guys to show up, which sucks to think of it that way. If I can’t add size and I have done everything for the other variables then my physique would be maxed out here. The next move would be add 15lbs of stage weight and go to the open. I might not see the Olympia stage either way, but I sure would be happier being big and not sucking down lol. The whole point I lifted to begin with was to get fucking huge.

Yeah so ranting over lol. Any way just an off day. I caught up on my computer work. Renee was building a wooden enclosure to go around the dog kennels. So, we were just home bodies all day. Like I said, Quad training tomorrow I will kill it, might need to baby the hamstring a bit, but I think it won’t limit me.


Weight: 232.2lbs

CARDIO: 35 minutes of cardio on stairmaster first thing AM


Meal 1 (9:00am):
7oz chicken breast, cooked wt
30g cream of rice, dry measure
1 slice Ezekiel bread

Meal 2 (11:30am)
7oz chicken breast, cooked wt
180g white jasmine rice cooked wt
100g spinach

Meal 3 (2:00pm) pre workout meal
50g protein via whey isolate
60g cream of rice, dry measure

Meal 4 (4:30pm)
7oz chicken breast, cooked wt
16g almond butter
100g spinach, cooked wt

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

186g carbs, 294g protein, 29g fat

Have a great night everyone, leave any questions below.

30 comments on “Chicago Pro Prep 14 weeks 3 days Out

    John Jewett Post author

    I prefer refeeds as you will be able to feed higher over a lot of meals versus one meal. Digestion will be less effected as well with a refeed. If you are far out from a show a free meal can be done though. Also if you require a lot of food on a refeed day, some more calorie dense options can help the carb load “stick” more.

Great read John, you look fantastic brotha. X frame is absolutely nutty. Would LOVE to see you not restrict your weight and hit open division. But always do what makes YOU happy bro!

    John Jewett Post author

    Matt! Hope all is well buddy. Open might happen, I know I want to do it at least once to see the look I can bring not sucked down. thanks man.

    John Jewett Post author

    Don’t make me pull out of the show and just grow right now lol. I have thought about it to be honest, but I really want to see this show through on my own and feel good about moving past the division.

Keep it coming brother! Look forward to the daily vlogs and you tube videos. Learning so much from you thank you! Question , is it possible to be too flat and is it detrimental to the physique to be too flat? Is it imperative to refeed when too flat? Thanks again.

    John Jewett Post author

    Sometimes being too flat is necessary. For example 2015 USAs I sucked down from 184 to 176 to make weight. That was the flattest I have ever been, but I had no choice as that was what was needed to make weight. Flatter you get the worst performance in the gym will be and that lends itself to losing muscle, so there is a balance to keep with staying a bit flat, but filling up some when needed.

Looks amazing John !

In regards to weight loss and muscle loss what are your thoughts? How much can you lose weekly without any serious muscle loss?

A lot of factors play in.. how fat you are, how long you been dieting etc.. but I would like to hear your thoughts about it.

I remember TrainedByJP said that he lost 60 pounds in 12 weeks when being under Milos. Normally I would assume that that would result in muscle loss, but I honestly don’t think a guy like him would do it, if he knew it resulted in muscle loss.

    John Jewett Post author

    This is a general questions which requires a specific answer for each person. Like you said many variables will be at play here. Within the literature is still looks like 1-2% weight loss per week, is a good rate to limit muscle loss and still see a good rate of fat loss. An enhanced athlete would have the advantage here as they could push that fat loss along faster. I know that is pretty general buddy, but I would need specifics to give specifics.

I love how you detail what you’re doing with the thought process following. I tend to understand your reasoning behind your choices but it is like a game reading these blogs to see if I can guess your motive. The refeeds for your situation makes sense but is also my preference. Weight comes off quicker with a higher deficit but training tends to take a hit if (my) energy for recovery (on the daily) is taken drastically away. Obvi different for females anyway as refeeds are smaller per cent age -wise anyway. Sorry my comment was a book lol. Thanks for these blogs it’s very helpful to me.

    John Jewett Post author

    Thanks for the comment Buffcake! I agree there is a balance to how high a deficit you run and how high a refeed is given, like everything very individual. Good starting point usually is to refeed a maintenance offseason calories.


Hey John
With you mentioning you going flat would it not be an option to slightly decrease protein say 50g and add in 50g carbs. Surely dropping protein down to 250g wouldn’t have much of a negative effect if any youd have extra carbs maybe around the peri workout window and would remain in the same calorie deficit

    John Jewett Post author

    Great thought process Chris. I did this towards the end of my last prep, as muscle was easily maintained and carbs were getting much lower. Performance is still pretty good here, so that is why I haven’t made that adjustment yet. Also, I like the satiety at the moment the extra protein provides. But, as I get closer I will do this most likely. Great input.

Hi John you are looking amazing.
I have a question for you, i see you are counting your far intake from the chicken and meat, why is that?

And how do you feel eating such a small portion of protein in every meal?

    John Jewett Post author

    I like to be accurate in counting every macronutrient from each food. You could easily be off 15% on your calories if you aren’t accounting for everything. At the moment I feel good on 7oz I don’t consider that a small portion though. I am hitting over 300g of protein per day which is 1.3g/lb of bodyweight on the higher end of protein recommendations.

    John Jewett Post author

    3 days per week
    Hanging leg raises 4xfailure
    Bosu Ball crunches 4xfailure (2 second pause at contraction)

    Every morning I do 15 ab vacuum holds

Front shots looking really good. Looks like your lats have improved. As far as your thoughts on 212, I agree. Don’t pigdegon-hole yourself. Get massive and enjoy doing it!

Good read!! Definitely love your discipline of ignoring what you look like today more so for the overall end goal (not that you look bad). A lot of competitors (including myself) have a hard time looking at their body day to day translating that to what is going to be on the stage. Something I aim to really improve on this next prep.

    John Jewett Post author

    My man!! Its easy to get in your head about things, it happens for me still. I have to trust my own process and keep that vision. Thanks for the comment!

I’ve been following along John! I must say I love following your preps and as a young bodybuilder myself I have learned quite a bit about what it takes to compete at the top level.

Looking good here and I’m excited to follow along these upcoming weeks until show day! All the best and keep killing it!

DO IT! Keep competing long enough for me to make it to a pro stage and we do an open show together. Besides the bodybuilder in me wants to see the open bodybuilder John knowing how high quality your physique is already.

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