Archive for April, 2019

Working out and bodybuilding can be frustrating, especially at this time of year when I am trying to get ripped.

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It’s just close to impossible to lift heavy, run fast and diet hard at the same time.

Usually, if I am running and dieting hard my weight lifting will suffer and obviously when I am bulking up in the winter, my diet and cardio routine goes to shit.

But the worst season is definitely the Spring. It’s a weird time because I am still pretty strong, yet, I have started cutting calories and added cardio to my routine.

I am also slowly getting weaker, which is ok, but its frustrating when I start running slow or I don’t lose as much weight as I desire.

Recently,  I have bad 4 really bad cardio sessions in a row.  Today was so bad that I had to walk after a mile and a half and couldn’t even jog slowly afterwards.

Although my legs felt ok, but not great, it was my stomach that was killing me.

Since I started cutting the calories over the last 2 months my body has not made the full adjustment and the end result is that I am cramping like crazy.

Starting immediately, I am going to need to make some adjustments. It “appears” that I am fasting for too long before my cardio routine.

Today I fasted from about 10 am to 5, which is not even that long, but it definitely killed my insides.

Going forward, I will have to add a little but of extra food on my cardio days and possibly change my fasting times so that I eat more in the afternoon.

Either way, my diet has been spot on and hopefully I am getting close to 160lbs on my Saturday morning weighins.

My goal for the summer is to reach about 150.

Good luck!

John Andre

Check out my 3 books on amazon.com! Or other books I support!

Running 2.0 The End Of Long-Distance Running: Including The Top Ten Spint Workouts To Remove Bodyfat

Finally, Some Good News

Spring is finally here and that means hard training.

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Right now I am training 5 or 6 days a week, including twice a day at least 3x a week. This includes lifting heavy weight lifting, fast cardio and a super strict diet.

The name of the game in the Spring and Summer is cutting weight, if you are a natural lifter like I am, you need to cut weight or you will never get cut.

I typically lose at least 20-25 lb’s every year between my peak in the winter and my lowest in the summer.

Last week I weighed in around 167 lbs and I need to get that down to at least 160 lbs asap. After I reach 160, I will slowly cut down into the low 150’s.

For my running times, I am hitting 3 miles outside in around 21:45. My goal every summer is to get my time down to 3 miles in 21 minutes flat and I should be able to hit that relatively quickly.

April and May should be your hardest days of training for the year.

The weather is not too warm outside, the humidity has not become too insane and the amount of daylight is increasing.

There is really no excuse to not go outside and start training.

I find it harder to train like crazy in the summer, especially in July.  Between the humidity and even just sweating as I walk to the gym, July and August are tough months to train.

I try to run in the early morning or after the sun sets, but sometimes I just don’t have the chance and I need to run in the middle of the afternoon.

But overall, you need to train hard immediately or you will have zero chance of getting ripped this summer.

  • Cut weight
  • Lift heavy
  • Fast cardio

And most important, you need to cut down on calories and lose weight.

Good luck, get moving…

-John Andre

Check out my 3 books on amazon.com! Or other books I support!

Running 2.0 The End Of Long-Distance Running: Including The Top Ten Spint Workouts To Remove Bodyfat

Finally, Some Good News

I have been thinking a lot about my life recently and the direction it is going in.

Especially now that I have a second child due in October.

Having kids changes a lot of things, but it also doesn’t change as much as you think.

I still need to workout, that never changed.  I might even have to work out more now that I need to stay alive . I also really need to focus on my diet.

Saving money is still important and that never changed.  That is even more important now and thank god I saved for many years before I got married.

My lifestyle has definitely changed, that is the hardest thing to get used to.

I cant hang out or travel as much as I use to and I also don’t want to work as many hours If I can.

My net worth and income is at its peak, which I hope is temporary.  I want to keep earning more and more.

So where am I in my life?

I am definitely not at the beginning.

I turn 40 in December and I will have two small children.

But I am also not old. I look and feel a lot younger than my peers and I’m just getting started in my career as far as big promotions.

I always figured my life expectancy would be around 80, so that would put me at hitting the “middle” of my life at the end of this year.

Now that I am close to 40, I don’t think that is accurate anymore.

I think 45 will be my “middle”.  Unless something tragic happens, I should make it to 90 years old.  By age 45, my kids will be ages 6 and 4 and my parents, god willing, will be turning 80.

At age 45 I will start to make major changes. Different career (probably education-related), increased travel, more religion and family time.

So, what is your “middle”?

It’s a shame that so many people peak very early.

  • They quit training
  • They stop working on improving their careers, etc.
  • They stop starting new businesses

40 is the new 30.

50 is the new 40.

90 is the new dead.

Keep pushing…

-John Andre

Check out my 3 books on amazon.com! Or other books I support!

Running 2.0 The End Of Long-Distance Running: Including The Top Ten Spint Workouts To Remove Bodyfat

Finally, Some Good News

Life in general is not fair, not even close. It took me a while to realize it, but this simple fact is something important that you need to eventually understand.

If you are unable to ever acknowledge it, it will start to slowly eating away at you.

There is always going to be someone smarter than you, richer than you, and definitely better looking than you. (You, not me)

And that is why I love sports so much. Effort is important.

In my opinion, bodybuilding is one of the most “fair” sports in the world.

I’m not gonna plead ignorance and say that genetics are not important, but without heavy and consistent weight lifting, cardio and a proper diet; you will never get anywhere.

There is nothing I enjoy more than standing on the beach in the summer and showing off my hard work.

I might be able to beat Arnold, except in abs, but I can still get in better shape than 95% of the population.

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Check out my 3 books on amazon.com! Or other books I support!

Running 2.0 The End Of Long-Distance Running: Including The Top Ten Spint Workouts To Remove Bodyfat

Finally, Some Good News

I am not trying to brag, but when I get my ass into great shape, I really start to look good.

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What it really comes down to for me is, what kind of mindset am I in?

  • Am I willing to starve myself?
  • Will I do repeat sprints in the blazing heat outside?
  • Will I try to deadlift 600 lbs?

If the answer to all of these are “no”, then I will not look like a freak.

I need to be firing on all cylendars to look my best.

So far this year, I am feeling “pretty good”.

My mindset is in the right place, I’ve been injury free and my numbers have been impressive.

My workout last week were as follows:

Monday: Bench press 245 x 7, biceps, etc

Tuesday: 275 x 5 squats (ass to the floor), calve raises, etc

PM Session 3 miles in 20:40 treadmile

Wendsday: Rest

Thursday: Chest# 2. dumbbells, fly’s, etc.

Friday: Deadlift 345 x 10, 110 lb dumbbell bend over rows, 2 sets of 10 chins

Pm session: 2 miles in 13 minutes (Treadmile)

Saturday: 2 miles in 13:55 outside.  6 x 40 meter sprints.

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Overall, that is a tough week of exercise, along with going to work everday and eating like a bird.

I am “finally” starting to look a little bit slimmer and my times are starting to improve.

My game plan from here out? 5-6 days a week of exercise with multiple “double” sessions.

My typical goal is to hit 3 miles in 21 minutes outside and it looks like I “should” hit that pretty easily.  On a really good year, I will even go under 20 minutes.

But I am also looking pretty solid this season.  My winter training was strong with 550 lb deadlifts, 315 lb bench presses and 355 lb squats.

I tell people all the time, if you werent lifing heavy in the winter you will have trouble trying to get ripped in the Spring and Summer.

Overall, I am feeling really good and that is bad news for all you other guys out there.

Remember, if you take a shot at the king, you better not miss.

And I am still alive.

-John Andre

Check out my 3 books on amazon.com! Or other books I support!

Running 2.0 The End Of Long-Distance Running: Including The Top Ten Spint Workouts To Remove Bodyfat

Finally, Some Good News

As of today, the best shape I have ever looked was when I was 29 years old.

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Ripped abs

Since then, I have gotten pretty close to my “peak” shape and I always get relatively ripped during the summer.

But to be honest, it’s going to be difficult to beat my 29-year old physique, although there are some advantages of being older.

Older bodybuilders have the advantage of having really solid muscle.  There is just no way to cheat or replicate years of heavy powerlifting.

That is why some College Football players will still look massive even years after they stopped competing.

But, I also think about what type of crazy training I was doing back then.

First of all, my diet was STRICT.  I was living with two roommates at the time and without the distraction of a wife/kids, all I did was eat cleanly.  Very low carb and also very low calorie.

Secondly, I was lifting heavy.  I was just coming off my best powerlifting year, where I was benching 350 and deadlifting over 560.

And finally, I was also running pretty good.  I had my 3 mile time down to 20 minutes flat and I was running the mile in around 5:20 on the track.

So overall, I was bench pressing over 315 lbs, while running a mile in 5:20 and eating like a bird.

That combination is tough to beat.

I was also hanging out all night, especially on the weekends, until 4 in the morning and burning a ton of extra calories.

One thing I am starting to notice is that although I always get cut, I am starting to look the same every year.

For me to make any “freaky” changes, I am going to have to start getting freaky in my routine.

That means super fast cardio, more super sets in the gym and also a ton of “fasting”.

If I don’t change it up, I will look the same as last year.

Time to make a change…

-John Andre

Check out my 3 books on amazon.com! Or other books I support!

Running 2.0 The End Of Long-Distance Running: Including The Top Ten Spint Workouts To Remove Bodyfat

Finally, Some Good News

I am now about a month and a half into my Spring training.  So far I have started to clean up my diet and I have also added some intense cardio.

In the last two weeks I ran 3 miles on the treadmile in 20:45 and outside I ran it in 21:40.  I am not as fast I would like to be yet, but I am getting there.

But more importantly, my physique is looking especially thick this year.  Some of that is just from lifting weights for so many years but it’s also from going heavy during the winter.

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This winter I was almost deadlifting 545 lbs and I also was squatting 315 to the floor.  Those are heavy, classic, mass-building exercises.

One thing that I have noticed about when I am coming in thick, is that I start to look good pretty fast.

When I am slacking in muscle, often it will take me a long time to start looking good.  But since I put on so much solid muscle this year, I am starting to look “ok” already.

Going forward, I still need to cut another 15+ lbs and continue to improve on my cardio.

I think I should be able to run 3 miles in 21 minutes in a month or so.  After that, I just need to continue adding my sprint training and push it in the gym.

I might have to post some early Spring training pictures this year, I am looking good.

Good luck!

-John Andre

Check out my 3 books on amazon.com! Or other books I support!

Running 2.0 The End Of Long-Distance Running: Including The Top Ten Spint Workouts To Remove Bodyfat

Finally, Some Good News

After a long winter with some heavy powerlifting, I am really turning the corner and starting to look “a little bit” cut.

April is a month of hard work.  My plan for the next 6 to 8 weeks is just to start killing it in the gym and keep my diet strict.

This will include at least 2 days a week where I work out twice.  That doesn’t mean two long sessions, it means I do weights at lunch and then go back after work to hit the cardio hard.

Sometimes I can do weights and cardio in one session, but I found that taking 3 or 4 hours in between makes a big difference.  I can hit it really hard again after sitting in front of a computer for a while and that hard training will really start to pay off.

This past Thursday I run 3 miles in 20:45 seconds.  That is finally a fast time for me and my only good run of the year so far.  I am hoping that is that start of some fast times and will propel myself into good shape for the summer.

Overall, my training is coming along good, I just need to seriously cut some weight.  I would love to cut as much as 10 lbs before Memorial Day weekend.

Losing weight is the name of the game.  There are millions of people out there training consistently, but their physiques will never improve because they don’t cut any weight.

Heavy lifting, fast cardio, fresh air and strict diet.

That is the name of the game.

-John Andre

Check out my 3 books on amazon.com! Or other books I support!

Running 2.0 The End Of Long-Distance Running: Including The Top Ten Spint Workouts To Remove Bodyfat

Finally, Some Good News

This has been a rough Spring so far.  Not only did I start a new job, but I also have a second child on the way.

Luckily, my second child is not due until Octobers, so I really have no excuse to not get ripped this summer.

I’ve cut about 8 or 9 lbs down to 171ish and I am running 3 miles in around 22:30.  I have also included some sprinting, but I really need to pick up the pace.

Switching jobs hurt me bad.

I had about a month straight of interviews that were killing my workouts and then starting a new job also took up a lot of my free time.

But now it looks like I can finally get down to some hard training and get into shape.

The name of the game is going to be super strict diet and hard cardio.

Tomorrow I am going to do a double session.  Weights during lunch at work and then cardio after work.

Double sessions can be tiring, but once you get into a routine, it starts to go pretty easy.

I also signed up for a 5k race in the Spring, although I plan on focusing on my sprinting more this season.

Overall, slight hiccup for the last month but I am still coming in pretty strong.

Will try to get pretty cut for Memorial Day and hopefully have some good pictures.

Good luck!

-John Andre

Check out my 3 books on amazon.com! Or other books I support!

Running 2.0 The End Of Long-Distance Running: Including The Top Ten Spint Workouts To Remove Bodyfat

Finally, Some Good News