It’s 11 weeks into his off-season and John is nearly 20lb over stage weight. John discusses his potential need for a deload and what he is doing for pre/rehabbing troublesome areas. John also gives a full analysis of his health markers, body anthropometrics, and current diet changes. Full diet and PUSH workout posted below.
Body weight: 231.0lb
Water: 2 gallons per day
Sodium: 1/4 teaspoon pink salt to all meals
Training Split:
1. Pull
2. Push
3. Legs
4. Off
5. Pull
6. Push
7. Off
DIET:
High Day Diet 2x per week
700c/311p/46f, 4458kcal
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
Pre-workout
2 scoops Animal pump Pro
Intra-workout
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
Pre-workout
2 scoops Animal Pump Pro
Intra-workout
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
PUSH DAY WORKOUT
*warm up sets not included
*all sets taken to failure
*adjust load to hit prescribed reps
1. DB Lateral Seated: 3×10-15 reps
2. Reverse Band 30 Degree Smith Press: 2×10-15 reps
3. Hammer Strength Flat Chest Press: 2×8-12 reps
4. Hammer Strength Shoulder Press: 1×10-12, 1×12-15
5. Pec Dec Fly: 3×15-20 reps
6. DB Y Raise: 2×15-20 reps
7. Single Arm Cable Lateral 4×10-20 reps
8. Super Set: Prime Grip Push down into Bodyweight Dips: 3×12-15 reps
#JohnJewett #bodybuilding #gains
