J3 Blog

Offseason 2019-2020 week 11
Offseason week 11 update. Body weight is still increasing on current plan. Last week: 231.2lbs This week 233.2lbs. Still feel very good about rate of weight gain and how it looks in pics. Very minimal change in body fat at the current moment. Thanksgiving was 2 days ago and that was my first real cheat meal since my vacation in Mexico. I truly did no tracking for the meal and just eat one serving. Normally thanksgiving food is not high on my list, but Renee cooked the entire meal homemade. It was absolutely fantastic and so I had the meal and counted it as two of my regular meals for the day. Also trained legs that morning, so calories were offset very well. Last week Coach, Andrew Vu, increased fats on off days to aid in recovery more, which I do feel they did. My off days were becoming quite a large deficit, so bringing calories and specifically fats up, helped. This offseason progress is not some special drug formula, this is less than ever actually. But I have nailed a daily routine, control my environment as much as possible, and consistently execute the diet, training, rehab like I am on prep.
Making very good progression on my “golfers elbow”. Strengthening my wrist extensors and massage work above and below has helped tremendously. Justin Reyna, The Modern Movement, has identified my problem muscles in the forearm and we continue to work on those. I also have a set prehab shoulder mobility routine specific for what I need. Strength is progressing very well this week. The new DB floor press on push day is jumping up very quickly and has been a nice addition of tricep stimulus as I have backed of my overhead tricep extension work due to the elbow issue.
Cardio 6 sessions per week: 20 min of Spin Bike and 40min walk outside LISS (AM or PM). Switched to spin bike for the week for variety.
In summary, weight is up, still lean, strength is up, pumps are great. This all means no change to the plan needed.
Training split: Pull- High day Push-mod Legs-mod Off-Low Pull-High day Push-Mod Off-Low
DIET: High Day Diet 2x per week (700c/311p/46f. 4458kcal) *all macros counted for all food, except vegetables Meal 1 5oz chicken breast, cooked wt 100g oats, dry measure 1 Dave's Killer English muffin 75g blueberries 100g spinach 1 Scoop Animal Pak Powder Meal 2 (pre-workout) 50g Animal Whey, powder wt 100g cream of rice, dry measure 50g banana 3 rice cakes Preworkout 2 scoops Animal pump Pro Intraworkout 2 Scoops Juiced Aminos 15g carbs via Universal Carb Max 3oz Pomegranate Juice Meal 3 (post-workout) 60g Animal Whey, powder wt 2 Dave's Killer Bagels + 30g Organic Jelly Meal 4 5oz chicken breast, cooked wt 315g white jasmine rice cooked wt 1 Dave's Killer English muffins 5g olive oil 100g spinach Meal 5 5oz Sockeye Salmon cooked wt 315g white jasmine rice, cooked wt 100g pineapple 100g green beans Meal 6 5oz chicken breast, cooked wt 1 whole egg 3 Dave's Killer English Muffins 200g Salad Moderate Day Diet 3x per week on Push/Leg days 447c/293p/43f 3347kcal Meal 1 5oz chicken breast, cooked wt 100g oats, dry measure 75g blueberries 100g spinach 1 Scoop Animal Pak Powder Meal 2 (pre-workout) 50g Animal Whey, powder wt 100g cream of rice, dry measure 50g banana 3 rice cakes Preworkout 2 Scoops Animal Pump Pro Intraworkout 2 Scoops Juiced Aminos 15g carbs via Universal Carb Max 3oz Pomegranate Juice Meal 3 (post-workout) 60g Animal Whey, powder wt 1 Dave's Killer Bagels + 20g Organic Jelly Meal 4 5oz chicken breast, cooked wt 240g white jasmine rice cooked wt 5g olive oil 100g spinach Meal 5 5oz Sockeye Salmon cooked wt 240g white jasmine rice, cooked wt 100g green beans Meal 6 5oz chicken breast, cooked wt 2 whole eggs 15g almond butter 200g salad Low Day Diet 2x per week on OFF DAYS 125c/280p/117f 2362 kcal Meal 1 4oz chicken breast, cooked wt 40g oats, dry measure 2 whole eggs 10g almond butter 100g spinach 1 Scoop Animal Pak Powder Meal 2 6oz chicken breast, cooked wt 70g white jasmine rice, cooked wt 30g almond butter 5g olive oil 100g green beans Meal 3 6oz 93/7 ground beef, cooked wt 70g white jasmine rice, cooked wt 15g peanut butter 100g green beans Meal 4 6oz chicken breast, cooked wt 70g white jasmine rice, cooked wt 30g almond butter 5g olive oil 100g green beans Meal 5 5oz Sockeye Salmon cooked wt 70g white jasmine rice, cooked wt 15g pistachios 100g green beans Meal 6 3oz chicken breast, cooked wt 4 whole eggs 300g salad