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midwestj 01-15-2011 08:51 PM

Hard as Stone
Over the next 12 weeks I will transform from soft to cut from stone. I will gain muscle and I will lose fat, and those who say it can't be done will be swallowing their tongues. Bulking and cutting is not for me. I'm not going to put my body through that stupid cycle.

I will instead focus on getting stronger, not building mass. Because strength is size. I will not obsess about losing weight. I will focus on setting goals and meeting those goals. This time around its going to be about the weight on the bar not the weight on the scale.

Particularly the barbell squat. My current max was 265 for 6 reps during tc9, and over this contest I am making a goal to get that number to 325, which is 60 lbs heavier. Thats 5 lbs per week, so I have no excuse, this goal must be met.

In 12 weeks I will achieve an increase in muscle mass, and a decrease in body fat. Right now I am 178.5 lbs and about 12% fat. I would like to get low enough to see abs, and shave the love handles. I am thinking 8-9%.

By the numbers it looks like this:
178.5 bodyweight
12% body fat (estimate, hand held and accumeasure within 1% of each test result)
21.42 lbs fat mass (estimate)
157lbs lean mass (estimate)

178 bodyweight
8% body fat
14.24 lbs fat mass
163.76 lbs lean mass

So to achieve these goals I need to lose 7 lbs of fat and gain 6.7 lbs of muscle. The scale might not move but the results will definitely show. My feeling is that concrete goals will get me the kind of results I want to achieve. Vague undefinable goals are hard to meet.

I will use the Eat Stop Eat method and eat whole foods with a 90-10 rule for wiggle room. I will be using meatheads programs and possibly others that have squats in the programs (most.) Until it thaws I will treat pick up ice hockey games as intervals (2-3 per week,) because its way more fun. When it gets warm I will be mountain biking, with a new bike I will buy with my TC9 winnings (yahoo!)

I am excited to start another contest. My motivation increases and I have this unbreakable will to stay on course.

Day 1 stats:
weight: 178.5
height: 5-9.5"
body fat: 12% (estimate)

tape measurements (taken on right side)
neck 14.5"
shoulders 48.5"
bicep 14.5"
forearm 12"
chest 42"
navel 36"
waist 34.5"
hips 38"
thigh 24.5"
calf 15.5"

gesunelson 01-15-2011 10:21 PM

Good luck, Jason! That shot of your back is fantastic!

hal1 01-15-2011 10:54 PM

It's great to see you back; I'm confident you will have success once again! :D

crazycanuck 01-15-2011 11:30 PM

Great to see you here, I remember reading your essay and being impressed by your photos last contest.

And, I just love how authoritative and firm and purposeful you sound in your goals here!


weetamclan 01-16-2011 04:22 AM

You shall do it sir and will look like a Greek or Roman god (both societies were keen on statues of ripped men. I wish I'd been there...)

wsarwani 01-17-2011 04:00 AM

Good to see you back Jason. With that sort of plan and conviction, there is little doubt you will meet your goals for the contest

tatjanaTT 01-17-2011 08:07 AM

You can do it! You will look amazing ;)

midwestj 01-18-2011 01:23 AM

Thanks for all the kind words!

Today started off well, I decided to go with the Meatheads reformed workout, as it has some of the main lifts I am hoping to progress in squat, deadlift, and the press. I played a game of hockey early on and then went to the gym late in the evening.

Sunday was my fasting day.

I will keep this journal for my workouts only, I have a busy schedule this semester and won't have time to be recording my nutrition everyday. That was one of the major reasons why I ultimately opted to go with the Eat Stop Eat method. I felt I could implement it into a busy lifestyle to achieve my ultimate goals and maintain them.

I might post a meal here and there, like what I'm about to eat:

4oz Alaskan Pollock fillet, with mixed veggies, and black beans. Throw is some olive oil for cooking. Milk to drink. Clementine and grapes for dessert. This is one of my staple meals in the rotation. Healthy and totally satisfying.

midwestj 01-19-2011 08:17 PM

workout b today and rest

rutherfordj2 01-19-2011 09:05 PM

Totally irrelevant to your contest, but are you a Duke fan? If so, that's awesome! I hope to celebrate some awesome transformations and a second straight national championship!

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