Post Show Rebound Week 4

Last update I went over week three of the rebound and add it some more food to the plan. If you missed that check it out here:

My body weight was sitting around 235.olbs for that last update. Just to remind everyone I am doing a high fat day every 8 days on my off day, then my other 7 days are the training day diet regardless if I am actually training or not. Following this for the past 8 days my body weight came to a high of 238.0lbs.

I really am watching pics close this offseason and even with a 3lb weight gain in 8 days, conditioning is still holding very well. I still have glutes lines, abs and quad lines are still deep. So, when I see this I know the plan is on the money. Appetite is buzzing along very good also. I did decide to add in 8oz of grape juice to my preworkout meal. Its an easy way to get in a concentrated amount of carbs and not have it effect digestion. That was the only change made after seeing these pics.

Sleep has still been pretty poor though coming off prep. I have clients texting me during there peak week at 5:30am, so I just wake up and start working. My problem is not going to bed early enough and staying up later to get all meals in. I think I need to just walk up and eat meal 1 and then not do cardio fasted. Cause I am waiting 8:00am before I even start doing cardio then I eat at 9:00am, so my eating window is pretty small. I do think fasted cardio has as big of an impact on nutrient partitioning as it does on prep since my caloric intake is just so high anyway. My main thing about keeping cardio in the offseason is health and keeping cardiorespiratory performance up for weight training. I don’t want to be gassed after a hard set of legs and have it take me 5 minutes to recover.

I had a little bit of paranoia earlier in the week as I did have some shortness of breath and this killer headache. I also had stuffy sinuses. So, either my allergies are getting bad or my blood pressure is sky high. I went and had checked my blood pressure at the machine they have in my local pharmacy and it was 119/70. This is great especially considering I am closing in on gaining 30lbs post show. In Texas, every year there is this African sand storm that kicks up a bunch of allergens and blows in through The Gulf of Mexico and hits Texas really hard, so that was what I was feeling.

Training is going very good also. I have no issue training back 3 days out of the week. Recovery has been very good in that department. I really can see I am adding a lot of width and it is going to show next year on stage.

Current wt: 238.0lbs

Current training split:

Day 1: Pull (back width)
Day 2: Push
Day 3: Legs
Day 4: off
Day 5: Pull (back thickness)
Day 6: Push
Day 7: Legs (back and hams)
Day 8: off


Meal 1:
40g protein via Whey Isolate
90g oats
1 Thomas English muffin
100g blueberries
15g almond butter

Meal 2
6oz Flank Steak or Sockeye Salmon, cooked wt
280g white jasmine rice cooked wt
100g spinach

Meal 3 (pre workout meal):
6oz chicken
300g white jasmine rice
100g banana
20g honey
8oz grape juice
15g cashew butter
*On BACK days add one muffin

Pre/Intra Shake

20-30 minutes prior to workout sip on way to gym and finish ½ through workout
20g HBCD
6g Citrulline
5g Hydromax
20g EAA
3g Creatine
2g Pink Salt
20+ ounces of water
Have this sipped down fully prior to training


40g protein via whey isolate
2 Bagel or 2 Organic Pop Tart
40g Jam

Meal 4:
6oz chicken
140g rice
10g Mac Nut Oil
75g Green beans cooked

Meal 5
6oz chicken, cooked wt
140g white jasmine rice
20g almond butter
100g spinach

Meal 6
3 whole eggs
3oz chicken cooked wt
2 Thomas English muffin
100g spinach

290g protein, 615g carb, 55g fat 4110kcal


Off day diet

Meal 1:
5 whole eggs
50g avocado
100g spinach

Meal 2
6oz Flank Steak, cooked wt
15g Mac nut oil
100g spinach

Meal 3
6oz chicken
100g avocado
30g cashew butter

Meal 4:
6oz salmon
20g Mac Nut Oil
75g Green beans cooked

Meal 5
6oz Flank steak
30g almond butter
100g spinach

Meal 6
5 whole eggs
75g avocado
100g spinach

250p, 196f (2800kcal)

4 comments on “Post Show Rebound Week 4


I am planning on doing the first 5 weeks post-show with 500mg of sustan*n to boost a bit the gains and then go PCT. What do you think? Or should I go PCT straight away?

    John Jewett Post author

    I would be prudent for me to answer this and not know the full details of everything you are doing. I would have you look at your health markers and see how they look. If it was a long prep might be better to take a break from the supps. If the prep really beat you down and recovery is terrible then pushing harder right after prep likely isn’t the best call either.

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