Jiu-Jitsu Jed’s BodyBlog

Included, is a summary of my nutrition plan throughout my transformation.  This is the plan that Kris Gethin had me on (not saying that it will work for everyone, but it seemed to work for me).  If I could stress anything, it ALL comes down to SELF DISCIPLINE (I did not cheat once on my weight training, cardio or nutrition plan over the course of the entire 12 week period).  It is EXTREMELY difficult (several dark days), but it was all worth it in the end!
Workouts:
·         Weight trained 4 days per week
·         45 minute cardio session, 7 days per week, for first 8 weeks
·         (2) sessions of cardio (1^st being 45 minutes; 2^nd being 30-45 minutes), 7 days per week, for final 4 weeks – BRUTAL!!!
Note: We made several revisions to my nutrition plan throughout the 12 weeks (I will try to highlight some of these changes below).
·         Started plan with 180g (yes, everything was measured to the gram/cup) of a protein source per meal (ex. chicken, steak, turkey, lean ground beef or 10 egg whites).  Note: Steak and lean ground beef were only allowed in meals 3 and 7 (slower digesting proteins).  I also do not eat any fish, so that was excluded from my meal plan (note: I believe tilapia is the recommended fish, if preferred).
o   Over the course of the 12 weeks, my protein source serving size was reduced from 180g to 160g, then 140g, and finally to 130g (based on different weight plateau periods of 5-7 days)
·         Started plan with carbs in the first 5 of 7 meals (GENR8 Vitargo in meal 1, small white potato in meal 2, 1 cup sweet potato in meal 3, 1 cup brown rice in meal 4, and 1 cup brown rice in meal 5)
o   Over the course of the 12 weeks, carbs were reduced to meals 1 through 3 and green vegetables replaced those in meals 4 and 5.  During the final weeks, carbs were reduced to meals 1 and 2 (in the form of GENR8 Vitargo) and then no carbs for the first 4 days of the last week of my transformation, followed by a 2 day reloading phase which consisted of A TON of salt free rice cakes and no sugar added applesauce
·         Started plan with ¼ cup of almonds in meals 3 and 7
o   At about week 8, we dropped almonds from meal 7 and then dropped them from meal 3 for the last 2 weeks
·         I also drank 2-3 gallons of water per day (with XTEND for the first 10 weeks) and then drank 3-4 gallons of water (with Crystal Light) for the last 2 weeks (I didn’t deplete water for the final photos until the day before the shoot)
·         Asparagus was used as a diuretic for the last 2 days of my transformation
Original workout:
Meal 1 (pre workout):
·         2 scoops protein isolate + 2 scoops GENR8 Vitargo (reduced to 1 ½ scoops and then finally 1 scoop throughout transformation)
Meal 2 (post workout):
·         180g cooked chicken + 1 small white potato (changed to 2/3 cup sweet potato and then eventually supplemented in the form of 1 scoop of GENR8 Vitargo throughout transformation)
Meal 3:
·         180g cooked steak or lean ground beef (94% or leaner) + 1 cup sweet potatoes  (reduced to 2/3 cup, then ½ cup throughout transformation) + ¼ cup of almonds
Meal 4:
·         180g cooked chicken or turkey + 1 cup brown rice (reduced to 2/3 cup, then ½ cup throughout transformation; eventually changed to green vegetables as stated above)
Meal 5:
·         180g cooked chicken or 10 egg whites + 1 cup sweet potatoes (reduced to 2/3 cup, then ½ cup throughout transformation; eventually changed to green vegetables as stated above)
Meal 6:
·         180g cooked chicken, turkey or 10 egg whites
Meal 7:
·         180g cooked lean beef (94% or leaner) + steamed vegetables + ¼ cup almonds
·         Note: I chose to supplement a casein protein shake in place of the cooked lean beef

Note: an isolate protein can be substituted for meals without carbs and a meal replacement (i.e. CNP MR or Myoplex) can be substituted for meals with carbs

I am currently in the final week and a half of my 12 week transformation.  I am trying to ensure I do everything I can to reach/exceed my goals and have a question regarding sugar alcohols and I guess sugarless gum in general.  I am addicted, first of all, and probably go through 3 packs of Wrigley’s Extra sugarfree gum a day (primarily, just helps with cravings).  I discard the gum either as the flavor goes away or I just get bored with the pieces that I am chewing.  Each stick has 5 calories and 1g of sugar alcohol (15 sticks per pack).  Any opinions/feedback/recommendations in these final days?  TRULY APPRECIATED!!!

Training - arms

Biceps 

Life Fitness arm curl (alt arms)     50/10   60/12   60/10

Drop: both arms                    
    70/10   80/10   80/10

Long bent bar curls (squat rack)  35/12   45/6     35/12

Cable curls          140/10   150/10   150/10

Drop: cable curls  80/10    100/10   100/10

Single arm preacher curls   60/7      55/8   55/8

 

Triceps

Tricep cable press              70/12   70/12   70/12

Skull crushers/press           110/10/5 x 3

Weighted dips                   45/10   70/10   70/8

DB kickbacks                 Â
 Â Â  25/10   30/12   30/12

 

Cardio Session I

Precor EFX576i (elliptical) - 45 min

Cross ramp - 5

Resistance - 13

Strides/min - 110-120

Heart rate - 110-135

 

Cardio Session II

Stairmaster stepmill - 45 min

Mode - fat burner

Level - 8

Cardio Session I

Precor EFX576i (elliptical) - 45 min

Cross ramp - 5

Resistance - 14

Strides/min - 110-120

Heart rate - 110-140

 

Cardio Session II

Precor EFX576i (elliptical) - 45 min

Cross ramp - 5

Resistance - 10

Strides/min - 100-110

Heart rate - 110-135

Training - shoulders

Rear delt cables   30/10   30/10   30/10

Front rotation     27.5/12   32.5/10   35/10

Drop: side rotation            35/10   35/10   35/10

Drop 2: side elbow raises               20/10   20/10

DB military press  70/10   80/10   80/8

DB shrugs           100/20  140/20  140/20

Side lateral raises 7s         35/12   35/10   35/10   35/10   35/10   35/10   35/10

 

Cardio Session I

Precor EFX576i (elliptical) - 28 min/17 min

Cross ramp - 5/5

Resistance - 13/12

Strides/min - 110-120

Heart rate - 110-140

 

Cardio Session II

Precor EFX576i (elliptical) - 45 min

Cross ramp - 5

Resistance - 12

Strides/min - 110-120

Heart rate - 110-140

Training - chest

Flat DB press       55/10   80/10   100/10   110/6

Incline DB fly        50/10   60/10   70/10

Drop: cable tricep presses 80/12   80/12   80/12

Free Motion chest press    80/10   100/10  120/8

Drop: flyes                   Â
 Â  50/10   50/10    60/10

 

Cardio Session I

Stairmaster stepmill - 45 min

Mode - fat burner

Level - 8

 

Cardio Session II

Mowed lawn x 2

Training - legs

Squats               135/10   225/8   315/10   365/12   225/10

Hammer Strength linear leg press  5PL/10   7PL/10   10PL/12   11PL/10

Drop: calves       5PL/12   7PL/12

Hack squat         3PL/10   3PL/10   3PL/10

Leg extensions   190/10   210/10   210/10

Drop:                90/8       90/8       90/8

Lunges              90/full court x 3

Hammer Strength iso lateral kneeling leg curl     35/15   60/15   60/12

 

Cardio

Precor EFX576i (elliptical) - 28 min

Cross ramp - 5

Resistance - 13

Strides/min - 110-120

Heart rate - 110-140

Cardio Session I

Precor EFX576i (elliptical) - 45 min

Cross ramp - 5

Resistance - 13

Strides/min - 110-120

Heart rate - 110-135

 

Cardio Session II

Precor EFX576i (elliptical) - 40 min

Cross ramp - 5

Resistance - 12

Strides/min - 100-110

Heart rate - 110-135

Training - shoulders

Triple Drop Set (DB)

Forward rotation -       32.5/10 x 3

Side rotation -            40/10 x 3

Front lateral raise -      37.5/10 x 3

DB military press                 70/10   80/8   80/8

DB Shrugs          100/30   140/20   140/20

Rear delt cables   40/10 w/ self spot x 3

Upright rows       135/12   145/10   145/10

Reverse peck deck 7s        165/10   150/10   150/10   135/10   135/10   120/10   120/10

 

Cardio Session I

Precor EFX576i (elliptical) - 45 min

Cross ramp - 5

Resistance - 14

Strides/min - 110-120

Heart rate - 110-135

 

Cardio Session II

Stairmaster stepmill - 45 min

Mode - fat burner

Level - 8