JD_Johannes’s BodyBlog

No pic this week.  Slept late and had to get to the airport for a few days filming in the desert.

On Friday morning my weight was down to 205.6 Lbs.

Fat thickness at the illiac abdominal 6.2mm

Waist 89.5cm.

Of course I ate way to much traveling and working so today I’m holding water and ballooned up to 213 Lbs.

Nice progress this week.

My fat thickness at the illiac abdominal went from 7 to 6.5 and my waist is down 1cm to 90cm.

Lean diameter of the upper arm is 138.8.  I am still nice and strong in the gym.

Everything is moving in the right direction.  After a little carb refeed this weekend the next adjustmet to the diet is replacing my current whey with a sugar free whey and cutting out a few more grams of oats.

Then I start zero carb cycles and longer ketosis runs.

No, I’m not doing a contest.  I just enjoy doing this in the summer and have 8 weeks before I head to work overseas.  So, why not look good at the pool for the next couple weeks?

After the PHX trip I was up to 214 Lbs.  Thanks Nita!  Mostly it was water, we ate out a lot and even though it all fit pretty well on the plan, there was more salt and carbs than usual.

Then I miscalculated my carb rotation last week.  My thought was the uptick in eating during the work in PHX would allow me to re-start at higher carb intake.  It didn’t work as planned.

This week I walked down to 17grams of intentional carbs.  Tomorrow I will have a refeed with 34grams carbs from oats and big leafy green salad.  I don’t even pretend that is a "cheat."  It is a controlled refeed.

Next week I will walk down to basically zero intentional carbs on Friday then decide if I want to reset and run through a four-week walk down, or jump into ketosis.

Just got back from a long weekend in PHX working with my business partner Nita Marquez.

I got in a few good workouts with her and some of her personal training clients and closed out our most recent project–a book detailing Nita’s workout and nurtition plan.  I am a product of parts of the plan.

The book is not a "eat this" or "do this workout" as much as it is an explanation of the systematic approach used by an IFBB Pro like Nita to dial in what works for her.  The system can be used by anyone to dial in on what works for them.  There is no secret technique, just methodical application of the basic laws of physiology.

After watching her guide so many figure competitors through the process, it is really straight forward.  So straight forward a lot of people can’t believe it works.  The secret is, there is no secret.  Or, if there is a secret, it is precise tracking that allows you to determine with quantifiable data what works for you.  The only tools are a food scale, body fat calipers, cloth tape measure, a bathroom scale and a notebook.
Nita is planning on competing this year.  I’m pushing for the Europa in Dallas because it is a short drive down the road for me and I hate commercial air travel.