New York Pro Prep Log: 3 days out

New York Pro 3 Days Out

Morning weight: 210.4 lbs

I was a very light sleeper last night and woke up several times to pee. I am dropping about 5-6lbs overnight. Which the change in tightness from morning to night time is really cool to see. I finally made it to a point where Matt wanted my weight and I can let off the gas pedal some.

The plan for today was to do my last 45 minute of AM cardio and be done! No more cardio! I think this alone made me feel amazing today. Matt also wanted to fed me a little more so he added in 70g of carbohydrates from pancake mix into my preworkout meal and 140g of rice into my post workout meal. So total carbs for the day were 200g. I trained shoulder and to be honest the pump was still pretty minor even with pancakes flowing through me. I think I am just so depleted it is going to take a lot more to fill me out.

Water and sodium stayed the same today. We did introduce a diuretic today, so the diuretic will increase sodium excretion and start having me excrete more water. This is why we do not alter water and sodium, the diuretic does the work for us.

I have all my food and supplements packed up for the trip now. I am taking enough beef and chicken to eat my normal diet Thursday till I get back on Wednesday. This is of course excluding Sunday when I plan to go on a pizza and donut diet for the day lol.

I am so excited to get out to NY, I have never felt more ready for a show. This is by far my best look and I can’t wait to display it.


Well off to bed! Remember stay driven, hungry, and rise up to victory!


Current Cardio:

45 minutes AM Stairmaster level 8 (LAST CARDIO SESSION!!)

Current 3 Day Out Diet:

Meal 1
65g – whey isolate
40g – oats

Meal 2:
7oz chicken / 99% Turkey
100g white jasmine rice
75g Green beans cooked


Meal 3:
7oz chicken / 99% Turkey
100g white jasmine rice

70g carbs from Pancake mix

75g Green beans cooked


Meal 4:
7oz chicken / 99% Turkey
15g – MAC nut or olive oil

14og white jasmine rice

100g – fresh greens cooked

Meal 5
9oz – fresh white fish cooked (mahi, sole, cod, tilapia (WF brand)
100g green beans cooked

Meal 6

7oz Flank Steak

100g spinach

Macros: 300g Protein, 30g Fat, 200g Carbs


Check back tomorrow for the next update!

4 comments on “New York Pro Prep Log: 3 days out

Hi John
Thank you very much for letting us see your evolution in the peak week. I certainly appreciate your honesty.

We can know what diuretic you are going to use at this point, and how you will dose it

Sorry if the question is not appropriate.

Thanks in advance

    John Jewett Post author


    I rather not get into the details of this kind of information as people can misuse it.

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