Posts Tagged ‘food’

Now that the week is over, I am ready to officially start my winter bulk up routine on Monday.

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In the last 3-4 weeks I stopped my bodybuilding diet and I am also curious to see how much weight I gained.  I am estimating that it was at least 6 to 7 lbs.

Staying super lean is difficult.  I can only stay super cut for 2 to 3 months and then I need to eat.  I am usually really cut from mid July to Early September and then I start to slowly bulk up.

So now that summer is over, it is time to lift heavy!

Although I went heavy in the gym this past winter, I feel like I was missing some of the heavy powerlifting routines that I had used in my 20’s.

Powerlifting is probably the best way to add any muscle and also it has a practical use; you stay strong.

In the last several years I have noticed that I have been skimping out on two of three powerlifting exercises; deadlift and squats.

How can I consider myself bulking up if I am skipping 2 of the 3 powerlifts?

This year, I have decided to reintroduce them.  My squat is already back over 225 lbs and today I deadlifted 315 for several reps.

I used to be a great deadlifter.  My best deadlift was over 575 lbs and 425 for 10 reps.

 I would love to get back over 500 this winter.

I’ve also noticed that my muscles feel different, especially my abs.  I have a soreness that feels different from the other lifting I was doing.

Overall, in only 2 weeks of powerlifting, I can feel a major difference from now and last winter.

Squats, deadlifts and bench press, when done correctly, will reach almost every muscle in your body.

With the increase in calories and the heavy lifting, I feel confident that I should be able to add some solid mass this year.

Updates coming soon!

-John

Check out my 2 books on amazon.com or support me on patreon!

Lift Heavy/Fun Fast on Amazon.com!

 

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The Fall is officially here!  I have been pigging out since Labor day weekend, but that is about to come to an end.

Next Monday I will officially start my Fall/Winter bulk up.

So, what is my goal this year? MASS.

I want to add some solid muscle mass.  And the only way to way to accomplish that, is by lifting some heavy ass weights.

With that being said, I also don’t want to add on too much body fat.  It is impossible to only add on lean muscle, but I will try to incorporate cardio through out the entire winter to minimize the damage.

This will be my schedule starting Monday:

Monday: Chest

Tuesday: Squats/cardio

Wendsday: Cardio/rest

Thursday: Shoulders

Friday: Back

Sat/Sun: Optional cardio.

My cardio will be a mix of tempo runs outside (2-4 miles), some sprinting when possible and 30-45 minute sessions on a bike or eliptical.

My performance goals are as follows:

Bench press: 325

Shoulders: 90-95

Deadlift 455

Squat: 225×10, 275x 5, 315 for 1 or 2

I mile run under 6 minutes:

3 mile run under 22 minutes.

Hopefully, I can reach these goals by New Years and then I can try to surpass them in the Spring.

I will keep everyone updated.

-John

Check out my 2 books on amazon.com or support me on patreon!

Lift Heavy/Fun Fast on Amazon.com!

 

Bodybuilding is a funny sport.  Everyone claims that they are working out for looks, but they end up looking the same every single year.

I have been going to the gym for over 20 years now and probably 5% of people working out look any different.

The problem that most people have, is that they don’t take their diet serious.  If you weigh the same in the summer as you did in the winter, you aren’t going to burn any fat off.

This year I went from 180 lbs and now I am down to 150.

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But what if you don’t want to bodybuild? And is bodybuilding even healthy?

To some extent it is.

But how should you work out if you don’t care what you look like?

I would narrow it down to 2 categories:

A) Moderate to heavy weights:  Heavy weight lifting has a practical purpose.  Whether it’s for everyday activities or just keeping your aging in check, moderate to heavy weight lifting is important and should be done by everyone

B) Moderate cardio 2 to 3x a week:  Many bodybuilders don’t believe in cardio, but I tend to disagree.  Moderate cardio is extremely important and as of today, heart disease is the number one killer for men in the United States.

I wouldn’t necessarily get into running, but possibly play some sports or even some hiking.  You can get in pretty good cardiovascular shape from just 30 minutes of cardio 2 to 3x a week.

Overall, even if you aren’t going to bodybuild, you should always exercise with weights and cardio throughout your entire life.

For your diet, i would “allow” yourself to gain a little bit of extra weight in the winter but then cut 10-15 lb’s every summer.  I would also moderate my alcohol intake and try to focus on eating healthier options.

-John

Check out my 2 books on amazon.com or support me on patreon!

Lift Heavy/Fun Fast on Amazon.com!

 

The diet is very important, especially to natural athletes like myself.  If you don’t take your diet serious, you can forget about building a 6-pack and you will never burn off your extra body fat.

But, is it worth living if you never get to eat?

Overall, I am pretty strict with my diet but recently I have learned to loosen up a little.  I don’t mind dying 2 years early to enjoy a juicy steak or a bowl of ice cream when it is 96 degrees out in NYC.

I am also going to eat when I am on vacation.  When I am in New Orleans, I want some gumbo, jumbalaya and I am probably going to drink more than I usually do.

But, I don’t think the answer is moderation.  Moderation is a cop out.

I think the key is to just choose your battles.

I had a really hard week of training last week.  I hit the gym 4x and I also did 4 days of cardio, beating my 21 minute 3-mile goal for the summer.

Yesterday I woke up for work and I was barely able to move.  In the same week I did 495 lb shrugs, 17 chinups, 245 bench press for 8 reps and I ran hard including playing basketball on Sunday.

My workout in the gym on Monday was lackluster, I just wasn’t feeling it.

On Tuesday, I wasn’t feeling great either.  I did some legs at lunch and some easy cardio after work.

When I got home Tuesday night, I decided to eat a little.  I finished my dinner in 2 seconds and told my wife that I was still hungry.

I couldn’t hold back and I tore into a bag of hummus and chips.

Sometimes you just need some extra calories and some extra rest.  Especially if the extra calories are going to help you train harder.

Tomorrow I am back to my super strict diet and I plan on hitting the gym twice for weights and cardio.

Next week for Father’s day, I want some beers and hamburgers.

I don’t believe in moderation, just choosing my battles.

-John

Check out my book on amazon.com!

I’m officially into my winter bulk up and I am rapidly increasing the calories.

This year I plan on going from a low of 149 lb’s this summer to possibly over 180.  Around 180-185 lbs is basically the heaviest I ever want to weigh again.  I don’t believe it is healthy to stay overweight for an extended period of time and I only plan on staying heavy for several weeks at most.

It’s interesting but I actually look really good during the first month that I start bulking up.  A little bit of extra calories makes a difference for me.  After only several weeks of increased calories I am already up to 70’s for 10 in shoulder dumbbells and 245 for 7 in the bench press.  My goals this year is to go up to 110’s for shoulder dumbbells and 335 for bench press.

Although I am consuming a large amount of calories, it is still important that you eat clean throughout the year.  I want to make sure that I put on the least amount of body fat while attempting to only add lean muscle mass.

My favorite part about bulking up is that I haven’t used a scale in a long time.  I am basically just eating a ton of food and not worrying about how much I weigh.  Around November 1st I will step back on the scale just to make sure that I am not gaining weight too fast.  If I am too heavy I will have to cut down slightly on the calories.

Overall, I feel that bulking up is important, just as long as you only stay heavy for a short time period.  It’s perfectly fine to increase the calories, but still make sure that you continue to eat cleanly.

I like to embrace winter.  Its starting to get colder outside, the sun is starting to set earlier and the holidays are right around the corner.

Couldn’t ask for a better time to bulk up.

So enjoy your extra eating, your extra sleeping and most importantly, your heavier lifting.

-John

I officially started my winter bulk up last week and I am enjoying the extra calories that I am allowing myself to consume.

After months of near starvation and long cardio workouts, I am eating like I was just released from prison.

Although I haven’t weighed myself in about 10 days, the last time I checked I was up at least 10 lbs from my summer low of 149.

Whenever I loosen up my diet after a long season, I always gain a decent amount of weight almost immediately.  In a couple of weeks I am going to have to slow down and start eating a little cleaner, but for now, I am taking in a ton of calories.

I have to be honest, I really don’t miss the cardio.  I have been sleeping really well, I feel more energized during the day and I feel that my work performance has picked up.  I believe that cardio is important for getting cut, but I’m not convinced that I want to keep running outside long-term.

Another benefit is that my strength is also starting to return pretty quickly.   I benched 235 for 7 reps pretty easily last week and my shoulder is finally starting to feel better so I can lift heavier.  Once I start bench pressing over 300 lb’s again I will start to see a large increase in mass.

Overall, I am excited to get back into the heavy lifting and my body is really enjoying the extra calories.

I plan on going heavy for the next couple weeks and then I will reintroduce some light cardio towards the end of the year.

How is everyone else doing?

-John Andre