Monday Funday! Despite the fact that Mondays can be rough, I tend to like them somewhat. The weekends are glorious, but I am also less structured, and tempted to eat unplanned and recklessly. I was fairly good this weekend with eating, haha. However Saturday I probably consumed a little too much "junk." About one half of a half gallon of Blue Bell's MAgic Cookie Bar may or may not have gotten into my belly....like the name says, it's magical no doubt! I also attended my cousin's birthday dinner at a Hibachi buffet. I ate MOSTLY sushi, but I did treat myself to a couple little things.

With my new training system I am off on the weekends, and I am soooo ready to hit it today. This week I am also bumping up calories slightly in the form of carbs, and a little more fats. Starting today my macros will be:

Training/Off Day: Protein @ 350/330   Carbs @ 300/175  Fats @ 60/70  
 

Short work week this week since Labor Day was a holiday. That still doesn't mean I took off from the grind. Today was a lower loading day and I was pressed for time. The beauty of this program is that you utilize time well and I was done in under an hour. No need for cardio to stay lean. 

  Leg Press , 1x12
  Standing Leg Curl, 1x15
  Leg Press, 1x12
  Leg Extension, 1x7
  Leg Press, 1x10
  Adductor, 1x20
  Calf , 5x6-12
  Chest/Back, 1x25/1x20 , 1x10/1x20
  Bi/Tri,2x20-30/2x20-30
  Rear Delts, 1x30

Appetite is still unreal so I treated myself to a pint of Ben and Jerry's Salted Caramel Core, and of course a big bowl of Frosted Flakes. With the whole selfie, swelfie, swolfie fad continuing to snowball, I figured I'd join in on the fun!

 Real exciting Friday night. I was in the grocery store parking lot
slamming a pint of ice cream and eating turkey tenderloin.
Killa combo!

Training is done until Monday. Gonna take advantage of it and have a lot of R&R this weekend. 

Good luck to all those competing at the Stewart Fitness Championships in Rock Hill, SC!

So I thought I’d start my blog back to give those some insight at how I operate and/or approach things. I am not 100% sure what to do with or how to use the forum just yet, so any ideas would be appreciated. I do plan to use that with clients at least.

Anyhow, some know, some don’t, but I have just finished a 20 week contest prep style diet (actually ended up being like 22 weeks I think). No, I didn’t do a show, I never committed to one. I flirted with the idea 4 weeks out, but I didn’t mentally feel prepared. My body was there, but my posing and routine was not. I will not commit to something unless I am 100% sure I have done everything in my ability to cover all areas, and this time posing was that area. No biggy. My initial plan the whole time was to get shredded by late August/early September, rebound and grow, stay lean, and hit my first show in April or June 2015. Mark it down; it will happen (barring a travesty).

Ok, so during prep I ended up losing around 33 pounds total. I lost a little bit prior, but I do not attribute it to prep. I maintained calories pretty high and energy did not suffer, until that last week where I tried to deplete and push things like a buffoon. I learned a lot during that prep and plan on tweaking it and improving it for next time. I had a cheat (or two) throughout the entire prep, and they actually got larger as my metabolism got to a point of insanity. I.e. I had a 10,000 calorie cheat DAY to test myself, and low and behold within a few days I not only returned to baseline, I lost over a pound. And for the record, carbs remained fairly high throughout the diet (I lost my initial 20 pounds on around 300+, and I even *GASP* ate up to 50-60 an hour or so before bed at times. Weird how science and the body works huh? ;)

I have gradually added calories back as I do not want to gain excess fat. I went crazy for a few days with cheats, but those are out of my system and had followed that depletion week. My body has responded quite well. I am FULL, hard, and way more vascular….and growing. I always heard of the rebound affect post show (I know I didn’t do a show but I did the damn diet as if so!), and now I am seeing it. WOW.  I’ll discuss my training system tomorrow a little bit.

As of now, my macros sit at: 350 protein, 250 carbs, 50-60 fat. I am a little looser with eating when it comes to putting on muscle, so I do more eye balling and estimating. When full-fledged dieting, I weigh everything.  I will have a cheat here and there as my training is nothing short of insane intensity at the moment, and I know my metabolism will let me get away with it. I am a lot looser on the weekends, but usually it only ends up being around what non-bodybuilders call supper time (I call it Meal 6 or 7).

Stay tuned till tomorrow’s post, and thanks for following along. Feel free to hit me up on Instagram as well: @jayflexd, or email me jayflexd@gmail.com

“EXCEED WHAT THEY EXPECT.” --@jayflexd

Below is a picture after yesterday's training....it was Labor Day all right!