Post Show Rebound Week 3

Last update I went over my entire rebound plan and gave some explanation into why I set things up the way I did. If you missed that check it out here:

My body weight was sitting around 228.olbs for that last update. What happened over the next few days is my weight did not budge at all. Then I had my rest day, which is also a zero carb day and then I dropped down to 226lb. For a rebound phase I do want to see weight continuing to trend upward and of course keeping a close eye on conditioning.

I decided to add in more carbohydrates to my training days. I added nearly 150g total for the day. I added 30g to meal 1 and meal 2. I added 40g pre workout and 50g post workout. As, you see most of these carbs are all preworkout to make the most of the fuel source during training. I also increased the fats on my off day from 160g to 200g of fat. I don’t want to have this huge drop after an off day, so increasing the fats should prevent that from occurring. My last change was to do a zero carb high fat day every other off day. Having a zero carb day every off day was making it just too hard to bring weight up and recover. So, of my off day with carbs I run the same training day diet I just remove the intra and post workout shakes. After implementing these changes my weight is going up again and conditioning is holding really well. Gained 6lbs since last update and it looks very solid.

So, with these changes I am making excellent progress. I have never been at this body weight and this lean post show. I really think the zero carb days have been very beneficial in keeping conditioning. Also, it gives digestion a break. My carb days the food volume is so high I feel distended by the end of the day, not from poor digestion, but sheer volume. Having a day of zero carbs the foods don’t expand like carbs do and I have great bowel function. Brining weight up slower than I have in the past has been better on lower back pumps as well, I can actually train and not get debilitated by a lower back pump. I really think I will be able to extend this rebound and have it stay productive for several weeks.

Its hard for many people to stay on track post show. All I can think about is being on the Olympia stage, that goal is on my mind non stop. It keeps a fire lit that won’t go out. This is what will keep me on a strict plan for the months to come. This is not to say I skin my cheat meal, because that is a scheduled part of my plan. But usually Renee and I just go get sushi and froyo. It is barely a cheat meal and it really doesn’t effect my weight on those days.

Current wt: 235.olbs

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
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
110g rice
100g pineapple
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, 590g carb, 55g fat 4015kcal


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 3

    John Jewett Post author

    I added it in the first week of the rebound. The only think I have eaten is sushi and froyo. I stay away from all the high fat stuff like pizza, burgers, etc.

    John Jewett Post author

    I run it all the way up to a week out of the show. Great for keeping strength up and maintaining loads, which in turn will help you keep muscle.

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