Posts Tagged ‘diet’

Today I was working out my back at lunch and I got to take a good look at myself in the mirror.

I know that I am having a good season when I get that “oh shit” feeling when I look in the mirror. It doesnt happen often, but it is exciting when it does.

Recently I have been fasting several days during the work week, while still lifting heavy and doing cardio.

I got my 3 mile time on the treadmile down to around 20 minutes flat and I got my bodyweight down to 161!

Right now I am down almost 17 lbs since my winter peak and I am finally starting to look pretty ripped. Unfortunately, I am also starting to feel a little bit weaker in the gym, but that’s expected when you start getting cut.

There were too many dudes in the locker room today for me to take a picture of myself, but I am definitely getting there.

I think by Memorial Day I should look pretty good, I just need to keep losing weight and work on getting real or fake suntan.

I’m amazed by how many guys and girls dont lose weight for the summer. If you dont lose weight, there is just no way to burn off the body fat, at least naturally.

In the summer the name of the game is speed and cuts.

Nobody cares how much you lift, this is beach season.

Good luck!

Check out one of my three books on amazon.com!

John Andre

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

Finally, Some Good Newsew

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You would think that running wouldn’t be very complicated but it is.

Before I start spouting off, let’s get something straight: to get really fast you need to run every day.

When I ran track in College I probably took a day off once every two weeks.  If you want to get fast at long-distance you need to run over 10 miles a day minimum. When you see those Kenyan runners at the front of a marathon, they will easily run 20 miles a day in their training.

But at that level of running you will start to look “skinny fat” and get that horrible marathon runner look. In my opinion, that is the worst looking physique you can have.

There is nothing healthy with type this of training.

My perfect running “zone” is 3x a week. I like to run after squats on Tuesdays, preferably several hours after and not right away.

Then I like to run Fridays after deadlifts and one extra weekend day.

It’s funny, but if I add a 4th or 5th day now, my running times go to shit real fast.  You would think that more training days would help, but it doesnt.

When I start running 4 or 5x a week, along with squats and deadlifts, it completely breaks down my legs into mush.  The end result is that I cant run and I cant lift.

This season I have been sticking to my 3 day a week schedule and it’s been working great. I run hard every time since I get a decent rest I between workouts and I am still squatting and deadlifting pretty well.

The only thing hurting me is that it has been raining every weekend (NYC) and I am not getting enough outside running in.

Overall, its early May and I am running 3 miles in around 20 minutes flat on the treadmill. Pretty good time for this early in the year.

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

Finally, Some Good Newsew

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.

Screenshot_20170809-203858 (1)

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.

jabeer

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.

texasinsert

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

Being stubborn can destroy your training.  If you continue with the same routines day in and day out, you will never improve.

And I see this ALL the time at the gym.

Most people don’t change at all.  Middle of winter or in the blazing hot middle of July, they look exactly the same.

Now that I am officially in my late 30’s, almost 40, I am still in pretty good shape.  I am still deadlifting in the mid 500’s, my squats are in the mid 300’s and I can still run good times.

But there are two things that I need to change asap.

A) I need to keep my diet strict all year round and slow down on my winter bulk up.  Last season I felt that I bulked up way too much and it was a struggle to get my body weight down quickly.  This year I gained about 6 lbs less, but it still feels pretty heavy.

B) I need to do cardio all year around.  Again, I did “some”cardio all year, compared to last season when I took 6 months off.  That is not healthy and I think I actually looked better when I stayed lean during the winter.  For my 40th birthday next year I am going to make sure that I continue cardio all winter long.

Conclusion: Like I stated above, being stubborn can cost you big time in bodybuilding.  I can still train hard, if not harder, then when I was younger, but I do need to make some changes in my routine.

Spring is definitely here, time to hit the cardio hard, lose weight and start getting cut.

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

I have been working out now for almost 25 years.  That includes doing track and field in both High School and College, several powerlifting meets and also amateur bodybuilding.

Although I always knew that the diet was very important, it wasn’t until I seriously started using a bodybuilding diet that I started to get really ripped.

jabeer

Ripped abs

It was immediately that I realized, the diet is extremely important. I used to say that bodybuilding is 50% workout and 50% diet.

Then I upped it to 75%.

Now I think it is 90% diet.

Let’s face it, almost everyone in the gym does the same workouts.  Everyone does bench press for chest, everyone does curls for biceps, but not everyone looks like Arnold.

Besides genetics and taking steroids, the diet is really the only thing that separates bodybuilders.

Even if you lift less weights than someone else, you still might look better than someone depending on your diet.

If you want to make progress in the gym, immediately start to work on your diet.  That is really the only way to get cut.

Overall, spring is coming.  Time to get ripped.

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