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2 years later...

7/10/2018

It has been a long time since I have written a blog post, but it’s about to be the norm again.
I have finally decided it’s time to do a show. I haven’t gained the size I would like, but improvements have been made, and I ain’t getting any younger. I have committed to competing on November 10 of this year.

As for my approach…I know my body really well, and tend to do some things “instinctually,” but I honestly think a lot of it is logic and common sense. It amazes me how many people second guess decisions and just don’t try and see for themselves to learn…anyway, that’s a different subject.

Back to my approach. I now work a job that I put in at least 55-60 hours per week. I am on my feet a lot, and a lot of times I am out in the sun. I have stayed lean with no cardio. I eat what I want, but often I under eat due to the heat. No excuse, but it’s the truth. My plan is to do continue and have an aggressive push this offseason for another 6-8 weeks, and then start my contest prep. By all means if cardio is needed to get shredded, then I will, but honestly, I do not think it’s going to be necessary...excessively anyway. I plan to grow into this show.

The plan is to continue training 4-6 days a week, and listen to my body. I will consume carbs according to my activity, lower carbs on off days. I will have refeeds when my body needs them. I had good success last show prep with my approach, the only difference was I trained 7 days a week, and 100 minutes per week of cardio. I also pretty much worked a desk job. Recovery will be key now, and I will monitor and adjust accordingly. I also will utilize Angie’s expertise in Graston and other techniques to aid in recovery.

As for what I will compete at…. the weight classes for both light heavy weight open bodybuilding and my class in Classic Physique are within a pound of their respective weight limits, so I will enter both divisions.

I am doing this show to prove to myself, and to anyone else, that I am well capable of competing and bringing a good package to the stage. I know my stuff, and I plan to prove that. I will guarantee that I will blow away my last performance. I can’t control who shows up, but I do control that I am showing up, and I will be the best version of myself possible.
I have an excellent support system in my fiance’ Angie, and some close friends. Honestly, if anything, I am motivated to make Angie proud.

I plan to do a couple posts a week to share my journey along the way. If interested, please follow along.

Updates and Angie's Show Prep

7/26/2016

It’s been a while since I last blogged on here, but a lot of things have changed since I have. It’s been nearly a year (exactly this Thursday) since I tore my pec. Since, I have pretty much fully recovered and on my way to by far my best ever physique. This is going to come not only from my inner motivation, but from the extra motivation I get from the love of my life.

Angie and I have been together 7 months and things COULD NOT be better. Not to get into our life in this post, but we are truly swolemates and as a result we will reach levels we couldn’t without each other, while helping and inspiring others along the way. We have some very big goals, which I am excited to reach and exceed with this beautiful woman.

Angie is a true athlete. From being an elite soccer player, to running half marathons, and playing pretty much any sport or doing any physical activity, she has an incredible physique. A goal of hers before meeting me was to get on stage one day and be at her all-time best shape to showcase all of her hard work.

Well….we started that journey yesterday. She is roughly 15.5 weeks out from her first figure show, which will be on November 12, 2016. Angie is extremely dedicated, and trains harder than most of the men I know. There is no doubt in my mind she is going to do well….extremely well. Her body is beautiful as is, but she will truly be a sculpted goddess by the end of this prep.

Some supplements Angie and I both are using (I will add more as I am ordering her some health-geared sups now):

As for True Nutrition products...I will make another post about it soon, but you get what you pay for...and then some. Brands continue to fail tests (do a quick google search), and do not contain ingredients as their label claims. Here are the latest tests:
medium.com/@anthonyroberts/seventy-protein-powder-lab-tests-bpi-mhp-muscle-meds-weider-and-more-fail-e6775135f143#.g7cg2zhy7

Follow along as I am more active on here and provide updates, as well as tips and media of our training and progress. As she is prepping, I am in an intense offseason as now my body has recovered and is primed for growth. My plan is to do several shows next year.
Here is my leg workout for today:

20 sets of calf work
Leg Curl (Seated): 4 sets of 15, last set a drop set with partials to failure
Hack Squat: 4 sets, each set implement the 1.5 rep technique…bottom out each rep
Vertical Leg Press: 4 sets of 20…slow and controlled, constant tension no full lockouts
Smith Front Squats supersetted with Smith Lunges: 4 sets of 15/10
SLDL: 4 sets of 15…slow, and controlled…focus on a deep stretch and use hams and glutes to “flex weight up”

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Week 2 Post-op

9/10/2015

Well it has been just over 2 weeks since I had the surgery and things are progressing very well. I had my follow-up with my surgeon, and at that appointment I learned some things about the procedure I wasn't initially aware of. Dr. Johnson informed me that when he went in for surgery, that the pec was just hanging there where it had been detached. What he did was drill three holes in my shoulder and insert some sort of metal anchors in which he then proceeded to tie my pec tendon to. He explained that this in itself was a reason I experienced more pain than usual immediately post surgery since my pec had to literally be moved. My incision is healing very fast, but I have to wear the sling until October 8. This time is crucial, because Dr. Johnson informed me that it takes 4-6 weeks for the tendon to fuse to the bone.

I have resumed workouts after I received Dr. Johnson's blessing. Primarily I am doing legs (nothing crazy to compromise jarring or disrupting the healing area), but also some things on my right side of my upper body. I have also incorporated some cardio since my training is not at the level it was prior to injury, and I have to do what it takes to lean up and expedite fat loss. Surprisingly, my legs have held up quite well during this time off and I even have striations and feathering in the quads. Now let's make em grow!

As for diet....I am maintaining a healthy balance of high protein, lower carbs, and moderate fats.

Approximate: 300 Protein, 100-120 Carbs, 70 Fats

I have incorporated tons of greens into my diet in the form of kale and spinach, and have even been eating more fruit than usual (blueberries, raspberries, bananas). It's still not a lot of fruit, I just use them for my Power Smoothies.

My foods lately have basically been:

Whey Isolate, 96% lean Turkey, 93/10 Beef, Chicken Breasts, Fish, Organic Eggs, Organic Kale/Spinach, Organic Fruits, Natural PB or Almond Butter or Cashew Butter, Ezekiel Bread, True Nutrition Oats, Almond or Cashew Milk

Supplements:

True Nutrition Whey Isolate (DC Blend)
True Nutrition or Prime Nutrition EAAs
True Nutrition Karboload (once I get back into progressing in the gym I'll use this)
True Nutrition MD's Glucose Disposal Agent
Evening Primrose Oil
Ubiquinol (CoQ10)
GABA
DMAE

Business is going well as I get more and more inquiries about my diet approach and plans. I have accumulated around 15 clients, and I see it growing even more in the near future. I am going to start becoming available to do personal training as well, so that I offer more services than what I have been. I also have been running a year-long commitment special. Feel free to inquire because this is a great deal!

Thanks for following along, and feel free to message me via email jayflexd@gmail.com, my IG @the_jayflexd_approach, or Facebook if you have any questions, or want to work with me.

Road to Recovery

9/2/2015

On July 28, at about 6:30 PM, I suffered a pretty devastating injury that would effect my life for at least the next 6 months. After visits with an orthopedic doc/surgeon, MRI's, and what seemed like an eternity, I had surgery to repair a torn Pectoralis Major muscle. This muscle had been detached from the tendon, and although it seemed as if it was healing perfectly, since it was detached from the tendon and not getting used, if not repaired over time this muscle would atrophy tremendously. Consequently, surgery was a no-brainer.

The surgery in itself was a lot more extensive than I had anticipated. I couldn't eat or drink after midnight, and my IV wasn't even started until 3 PM on the day of surgery...talk about miserable.

When I awoke, I felt fairly good...mainly because they had used a nerve block on the side of injury. My arm/shoulder/chest was completely numb, but I was informed to request pain meds immediately when I gained sensation. NO JOKE! As soon as I could wiggle my fingers, I experienced the most intense severe pain imaginable. They gave me the max dose of Morphine as well as Oxycodon that was allowed, and it didn't touch it. Needless to say, it was a rough night.

However, my recovery began to really progress at about 6 AM that following day, and since then pain is almost non-existent (unless I accidentally bump or move a certain way of course).

I plan to utilize this time to focus on working legs and lean out considerably....hopefully turn these calves into something worthy. I plan to do as much as I can without compromising recovery, and legs three times per week, The doc says FULL recovery is around 6 months, so this won't be so bad. I refuse to let my body waste away, and will be one of the few to maintain a respectable physique during a time like this, and will do everything in my power to be in a good spot once I am healed completely.

On another note, the Jayflexd Team is growing. We have a lot of new clients and several of those are really producing impressive results. Amber Thrift has lost over 30 pounds, Anna Wentz has lost over 20, and of course Brad Lowery with his transformation that resulted in 25 pounds lost...pics to come in a later post. One client to look for is Ashton Miliken as he has a solid foundation and has already committed to working a year with me. He also has competing aspirations, and definitely has the tools to get there. I also have a "project" client that has an amazing body already and she has never truly worked with weights. I am mindblown at her physique already, and can't wait to show befores and afters. We are two weeks in, and shes responding very fast.

I'll be updating more often now with how my recovery is going, as well as client news. Thanks for reading!

4 Weeks, 1 Day

5/29/2015

I Iknow it's been a little bit since I have updated, but I have been busy with a lot. My job, prep, and trying to grow my fitness business.

I am currently 4 weeks, and 1 day away from show time. The diet has been pretty easy until these past two weeks. I guess my body is now rejecting and rebelling, but it is what it is and I embrace the pain! I consider myself to be in fairly good condition, and expect to be competitive come show time.

I recently made a new Instagram Page showing my approach to things. Check it out!
the_jayflexd_approach

Macros have stayed the same for weeks on end. I am doing no more than 150 minutes of cardio weekly. This is the first real drop I have made in my calories this week as I am trying to dial it on in. Pic is at 32 days out.

Recently acquired new clients and accepting more to the team!

Arnold Classic and 15.5 weeks out

3/11/2015

It's been a while since I updated this, but I have been busy with prep and life, haha. I just got back from the Arnold Classic and it was an experience to say the least. The expo was insane, and altogether had around 200,000 attendants.

I met or saw a lot of notable people in this industry. Here is the list (not including the competitors from the night show):

    Arnold
    Lee Haney
    Jay Cutler
    Phil Heath
    Flex Lewis
    Kai Greene
    Steve Kuclo
    Victor Martinez
    Shawn Rhoden
    Michael Lockett
    Juan Morel
    Johnnie Jackson
    Hidetada Yamagishi
    Dallas McCarver
    Santana Anderson
    Dennis James
    Gabe Moen
    Stan McCrary
    Ed Corney
    Shawn Ray
    Matt Porter
    Frank McGrath
    Rich Gaspari
    Marc Lobliner
    Andy Haman
    Jason Huh
    Layne Norton
    CT Fletcher
    Charles Glass
    Hany Rambod
    Greg Valentino
    India Paulino
    Mark Anthony
    Juliana Malacarne
    Dana Linn Bailey
    Amanda Latona
    Zydrunas Savickas
    Iris Kyle
    Lenda Murray
    Hulk Hogan

The night show was incredible. It was amazing to see the physiques these guys brought to the stage. Pictures don't do these guys justice, and until you see it, it's hard to explain.

Thanks to Europa for the hospitality, as I had VIP passes to their booth. This is where I met one of my idols Lee Haney, 8x Mr. Olympia. He greeted me as if we had been friends for years, and even sat down to just chit chat with me. Lee invited me to a show he is promoting in Atlanta in August, and wished me luck in my upcoming contest.

As for my prep, I am on track and didn't falter in Columbus...in fact, I lost 3 pounds from all the walking! I am currently 108 days out, and expect to be in insane condition come show time.

I will be posting updates on clients soon!

Still taking a few more clients...

1/20/2015

It's been a bit since I've posted, but for an update, I have gained some quality size since October, even though I had a relatively moderate off-season (it was kinda short). I cut it short because I realize it's time to put up or shut up, and it's time to get on stage. I am definitely bigger/leaner than I was last year at this weight, so I look forward to prep. That being said, I have picked a show for this June and will begin prep in February. I will track it on here, with weekly updates, pics, video, etc.

Also, I am still filling a few more slots for new clients and/or meal plans at a discounted rate. This will be the cheapest rate I will ever offer, so take advantage if you need help. Thanks for those who follow, and stay tuned.

Also, RIP to Greg Plitt, who the fitness world lost in a tragic event recently.

IS MUSCLE SORENESS A GOOD INDICATOR OF GROWTH?

10/15/2014

A common misconception is that if you are not brutally sore a day or two following a workout, then you aren't making progress. To put it bluntly, that is false. Soreness is NOT an end all indicator of growth. In fact, my best muscle groups (traps, delts, glutes) never get sore. In general, I rarely experience much soreness. I do get sore from time to time, just not super sore like I used to. As long as you are working your muscles at high intensities, and implementing progressive overload, thou shalt grow!

So what is muscle soreness exactly? What most people experience after training sessions that induce soreness is what is called DOMS (Delayed Onset Muscle Soreness), which occurs around 24-48 hours after a workout. DOMS usually happens after a workout in which the muscles are shocked, or in when the trainee is subjected to protocols/exercises he or she is not used to. Microscopic muscle damage occurs, as well as the infiltration of immune cells. Additionally, the secretion of myokines sensitizes the nerves that run through the cells. Consequently, the combination of all of these things contribute to those aches and pains we call DOMS.

DOMS has been proven to be the least effective gauge to determine the efficacy of a workout. If you have been training for years, DOMS subsides significantly. However, there IS a connection between muscle soreness and growth, but soreness is not a requirement for progress. Growth can occur whether or not the muscles experience micro-trauma and/or whether or not DOMS is induced.

So if you are having intense and grueling training sessions and notice you are not getting sore, don't panic just yet. Pay attention to the mirror and progression of the weights and reps you are using. Those things are sure-fire ways to track growth and progression.

I am now back more fresh and vibrant than ever after that Intensive Cruise (Deload) of two weeks. I've only had two workouts on this new Fortitude blast, but the strength levels are already skyrocketing, and my appetite is still insane, so I know good things are to come. I recently beefed up my caloric intake on training days too 330 grams of Protein, 400 carbs, and 75 grams of fat. Non-training days are around 330 grams of protein, 150 Carbs, and 160 grams of fats. Let's ride that gain train!

THE IMPORTANCE OF REST AND RECOVERY FOR GAINS

9/30/2014

Everybody loves to be hardcore right? We all hear those who brag "Yeah I train 7 days a week, etc etc." Well that's fine and dandy, but unless you have the recovery of a mutant, you're selling yourself short of gains. There is no way you can maintain 100% intensity without rest days/periods. If you can train 7 days a week for long periods of time, without any brak whatsoever, I definitely question your intensity.

There is also a reason why all the pros and top level guys and girls take breaks and/or reduce volume for periods of time. Even though rest and nutrition are there, the body eventually needs some sort of break. Not only do the muscles take a beating from prolonged periods of intense training, but so do joints, tendons, the central nervous system, etc. I am in this for the long haul, so I have to be smart about my training. Would I rather take it back a notch for a couple of weeks to allow my body to heal, and set myself up for a rebound of gains, or continue to blast my body until I'm injured and/or my central nervous system is wrecked and gains halt? It's a no brainer to me.

I have been extremely hard at it since March. I just started my new training called Fortitude 6 weeks ago. In the E-book, Scott Stevenson (the founder who is a renowned coach, bodybuilder, and doctor) explains how Intensive Cruises, or periods of deloading or tapering training will be a necessity. As I entered my 6th week, I definitely began feeling feeling the need for a break...I was more fatigued, my joints ached, my drive was there but I could sense it slipping, etc. Even though I was still intense in the gym and making progress, I could feel I was on the verge of a regression. Consequently, I listened to the system and my body, and will be implementing a cruise phase for 2 weeks. I will not stop training, but the volume will be reduced. Intensity will be as high as ever, but the purpose of the Intensive Cruise is to taper volume and loads to allow the body to recover, all while maintaining strength for when I come back full force. As a matter of fact, my lifts actually went up yesterday!

Increasing cals slightly this week in the form of fats. Carbs will stay where they are for now.

NUTRITION TIP, PROGRESS UPDATE, TRAINING FOOTAGE, ETC.

9/23/2014

Nutrition Tip for Today: Protein is super important not just for acquiring or maintaining lean tissue, but for metabolism, blood sugar control, etc. Consequently, every time you eat something, make sure a quality protein source is included. Contrary to belief, peanut butter or nuts ARE NOT significant sources of protein due to the fact they do not have a full amino acid profile. Some examples of significant/quality sources are: whey protein, chicken breast, turkey, lean beef, egg whites, fish, etc.
Progress is starting to pick up. I have gained about 2 pounds the last few weeks, and I can feel the growth coming. My appetite is still insane and while I am holding some water (inevitable once I introduce more carbs), I am still lean and holding vascularity, so all is good. Yesterday, my training partner and I both experienced a significant increase in progress on every exercise for our Upper Muscle Rounds (6 sets of 4, 10 second rest periods)...the goal for Muscle Rounds is to reach failure on the last set. Let's jump on the gain train!

Our workout yesterday included: Muscle Rounds for: Smith Row, Chest-Supported T-Bar Row, Close Grip Lat Pull-down, Pro Bar Lat pull-down, Flat Bench Press, Dumbbell Flyes, Cable Tricep Push-downs, and Dumbbell Cross-body Curls.

The rest of the workout included a pump set for Leg extension, Calves, Adductors, and Abs.

I included a couple videos from my YouTube Channel I just started...I'll be adding more training showing some Muscle Round Action.

Click below to subscribe!

Who's Jay?

Jay, aka Joshua Wortman is an aspiring bodybuilder who has an insatiable passion for fitness and nutrition. His long term goal is to be a nationally recognized bodybuilder.

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