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JohnJewett
12-22-16, 11:08 pm
Thank you to all members and Athletes that have made this board what it is today. To now walk amongst the most driven and inspiring athletes in the sport is humbling and I am forever grateful. It has always been my passion to share my knowledge and help others the way I wanted to be. I hope to better myself in this and help all of you achieve goals beyond what you believed possible.

About me:

Education:
-MS in Nutrition
-BS in Exercise Science
-Registered Dietitian
-Certified Strength and Condition Specialist

Accolades:
-World Champion in powerlifting, 2005-2010, broke 12 world records, 706lb bench press
-NPC Lackland Bodybulding 1st place middleweight, 2012
-NPC Texas State Bodybuilding 8th place lightheavy weight, 2013
-NPC Branch Warren Classic 1st place lightheavy weight, 2014
-NPC USA Championships 6th place middleweight, 2015
-NPC USA Championships 1st place Heavywegiht, 2016 Pro card earned
-IFBB Europa Phoenix Pro 5th place, Pro Debut

Currently deep in the offseason, just trying to get freak status big and looking to do an Open show in late 2017. Fire away with questions!!!

C.Coronato
12-27-16, 3:58 pm
Awesome bro, welcome.

Whats the biggest thing you found that helps you be successful?

C.Coronato
12-27-16, 4:07 pm
and was that 706lb bench, raw ???

G Diesel
12-28-16, 8:22 am
Welcome to The Crew, JJ.

Looking forward to picking your brain on new strategies to get big and strong.

Since we're talking about being deep in the offseason, what's the daily diet and supps program look like?

Peace, G

G Diesel
12-28-16, 8:25 am
Welcome to The Crew, JJ.

Looking forward to picking your brain on new strategies to get big and strong.

Since we're talking about being deep in the offseason, what's the daily diet and supps program look like?

Peace, G

*EDIT: I found it over here. Awesome insight. Thanks bro.

http://forum.animalpak.com/showthread.php?44726-Jewett-s-Path&p=1444070&viewfull=1#post1444070

JohnJewett
12-28-16, 3:34 pm
Awesome bro, welcome.

Whats the biggest thing you found that helps you be successful?

Surrounding myself with people that can see more in me than I can. This can really be applied to all aspects of life, but has been very true for my bodybuilding. I started off trying to do everything myself and progress was made, but the leaps in progress I made recruiting people on to my team was even larger. Many bodybuilders talk of their walk alone and how its all you, but in actuality most people have a team of support behind them. Whether it be friends, family, coaches, trainers, etc. You need to pull on these available resources and continue to stay open minded. The support in my life is a very small circle of people, but I consider this essential in my success. I will say Matt Jansen is one person that has pushed my past what I ever thought possible.

Now, the intrinsic factor that leads to success is different. I almost think you have that insane drive or you don't. I think it can be developed to an extent, but after prepping so many people, there is clear distinction in personalities that just succeed in the sport more so than others. I have always been all or nothing. This is my passion, most can't say they have a passion. Passion really leads to longevity in the sport and doing this for years is how you turn into a pretty large behemoth.

JohnJewett
12-28-16, 3:38 pm
and was that 706lb bench, raw ???

I wish bro! It was a single ply WABDL meet. I did set the highest collegiate benchpress record for any weight class in 2009, at USAPL collegiate nationals. It was a full meet and all single ply gear. Squated 617lbs, Benched 634lbs, Deadlift 606lbs. Bodyweight was 220lbs for all of those. Bench was my thing back then, now my bench sucks, but I am so much stronger on squat and dead.

Kowboy
12-28-16, 4:37 pm
For someone looking to do bodybuilding/physique (I am tall so...not sure BB is in it for me). I am 24% bodyfat, do you feel its more important to lose the fat first before trying to bulk or can you slowly do a recomp.

JohnJewett
12-28-16, 9:28 pm
For someone looking to do bodybuilding/physique (I am tall so...not sure BB is in it for me). I am 24% bodyfat, do you feel its more important to lose the fat first before trying to bulk or can you slowly do a recomp.

So at 24% I am assuming this to be correct and you likely have no ab definition. The general answer without digging into detail, I would see just focus on drop body fat. Of course lift hard and heavy that will provide the stimulus to hold on to the muscle you have. Being that high in body fat and going into a bulk will likely end up in a greater accrual of body fat. Start bulking from a lean state when you are more insulin sensitive and have greater ability to partition calories to growth.

If you are completely new to training I would say you could increase lean mass at the same time, but this is a very rare occurrence. And you would likely get to the end goal quicker of focusing on cutting.

Kowboy
12-28-16, 9:48 pm
So at 24% I am assuming this to be correct and you likely have no ab definition. The general answer without digging into detail, I would see just focus on drop body fat. Of course lift hard and heavy that will provide the stimulus to hold on to the muscle you have. Being that high in body fat and going into a bulk will likely end up in a greater accrual of body fat. Start bulking from a lean state when you are more insulin sensitive and have greater ability to partition calories to growth.

If you are completely new to training I would say you could increase lean mass at the same time, but this is a very rare occurrence. And you would likely get to the end goal quicker of focusing on cutting.


Awesome thanks, I am not new about 5 or 6 years in just a fatty who just went heavy and switched around too damn much.

JohnJewett
12-30-16, 8:51 am
Awesome thanks, I am not new about 5 or 6 years in just a fatty who just went heavy and switched around too damn much.

Yeah I didn't think you would be new to training, so in that case just go all in on dropping body fat. Just give everything to maintain performance in the gym. I rather see someone decrease training volume to keep strength up rather than dropping weights and getting fatigued with numerous sets.

Kowboy
12-30-16, 9:11 am
Yeah I didn't think you would be new to training, so in that case just go all in on dropping body fat. Just give everything to maintain performance in the gym. I rather see someone decrease training volume to keep strength up rather than dropping weights and getting fatigued with numerous sets.

Yeah the last time I dropped about 55lbs I lost all my strength so I am trying to take a different approach. ON the fence with trying out Keto this time around.

JohnJewett
01-02-17, 9:19 pm
Yeah the last time I dropped about 55lbs I lost all my strength so I am trying to take a different approach. ON the fence with trying out Keto this time around.

IMO I would keep carbs around as long as possible. Most research shows a good drop in performance on a ketogenic diet. Also, it's harder to maintain the fat lost when introducing carbs again. I advocate slowly reducing carbs and fats together and add in high carb low fat refeed days as needed. To start with I would do a refeed every 2 weeks more for the purpose of decreasing the metabolic downgrade that occurs when dieting. As you get leaner you can reap other benefits from the refeed. You will also need to likely increase the refeed frequency too.

npcdusty
01-03-17, 10:07 am
Welcome to the crew JJ, glad to see you on the boards. We look forward to hearing your takes and Drive. Hope we get to see you at the cage for the Arnold as well.

Kowboy
01-03-17, 2:23 pm
IMO I would keep carbs around as long as possible. Most research shows a good drop in performance on a ketogenic diet. Also, it's harder to maintain the fat lost when introducing carbs again. I advocate slowly reducing carbs and fats together and add in high carb low fat refeed days as needed. To start with I would do a refeed every 2 weeks more for the purpose of decreasing the metabolic downgrade that occurs when dieting. As you get leaner you can reap other benefits from the refeed. You will also need to likely increase the refeed frequency too.

I am on the road for 2 weeks so I had to hit up the store today. I am kind of tracking the food hte best I can. I am going to start with 275 carbs and about 280g protein w/ 85g of fat and just run that and adjust from there.

JohnJewett
01-04-17, 12:30 am
Welcome to the crew JJ, glad to see you on the boards. We look forward to hearing your takes and Drive. Hope we get to see you at the cage for the Arnold as well.

Thanks for the welcome and hope to see you there brother

JohnJewett
01-04-17, 12:32 am
I am on the road for 2 weeks so I had to hit up the store today. I am kind of tracking the food hte best I can. I am going to start with 275 carbs and about 280g protein w/ 85g of fat and just run that and adjust from there.

Yeah man, start up the base plan and just adjust as needed from there. Ride the baseplan out for a little will, some people start adjusting too soon.

Rex
01-08-17, 10:37 am
Chris Tuttle, G-Six and me have dicussed this in an other thread. I thought Iīd get you in.
The task:

You have to formulate a pre- and an intra training drink. BUT you are at a gas station and you are limited to its product portfolio.
At least the intra drink has to contain both carbs and protein/aminos.

Animal Rep
01-25-17, 9:54 am
Can you explain what you mean by "cluster set"?
Can you talk more about daily undulating periodizaton (DUP)?


www.youtube.com/watch?v=OMEyR9DIaNs

Animal Rep
01-25-17, 10:00 am
In what ways does being a Registered Dietician impact the way you put your meal plans together? Do you think things would be different if you weren't a healthcare professional?
Why is nutrition periodization so important to you?

https://www.youtube.com/watch?v=n9SNVyXY2rM&t=0s

Rex
01-25-17, 6:07 pm
Can you explain what you mean by "cluster set"?
Can you talk more about daily undulating periodizaton (DUP)?


www.youtube.com/watch?v=OMEyR9DIaNs

I really enjoyed watching this. Lots of very valuable and detailed information in there.

Framer
01-27-17, 4:31 am
I really enjoyed watching this. Lots of very valuable and detailed information in there.

yes! definitely!

npcdusty
01-27-17, 10:02 am
Enjoyed the live Q and A yesterday. You guys did a good job and it was a good look into how your daily goes. Looking forward to seeing more from you and the team.

JohnJewett
01-30-17, 12:16 am
Can you explain what you mean by "cluster set"?
Can you talk more about daily undulating periodizaton (DUP)?


www.youtube.com/watch?v=OMEyR9DIaNs

Cluster set is two exercises performed back to back in a circuit like fashion, but taking a 60 second test period after each exercise. So almost like a super set but timed test interval.

So in the video I did this:

I started off trying to hit 12-15 reps on my first set. Each set is taken at or near failure.
Hack squat
60sec rest
Leg extension
60 sec rest
Hack squat
60 sec rest
Leg extension
60sec rest
Hack squat
60 sec rest
Leg extension

JohnJewett
01-30-17, 12:17 am
I really enjoyed watching this. Lots of very valuable and detailed information in there.

Thank you! I try to put thought into this and glad I can share it.

JohnJewett
01-30-17, 12:18 am
yes! definitely!

Thank you for the support Framer

JohnJewett
01-30-17, 12:19 am
Enjoyed the live Q and A yesterday. You guys did a good job and it was a good look into how your daily goes. Looking forward to seeing more from you and the team.

I really like doing the Live sessions. I think it's cool to be so accessible to fans and share info on the fly.

Fe-MD
01-30-17, 6:30 am
I know youll obviously get some of these in the animal products you use, but do you ever add any extra goodies to your pre/intra workout stack? Stuff like extra citrulline malate, agmaatine, glycerol, etc?

Animal Rep
01-30-17, 10:33 am
John Jewett's off-season leg workout

https://www.animalpak.com/thinking-mans-leg-day-my-off-season-quad-routine-2/

JohnJewett
01-30-17, 5:45 pm
I know youll obviously get some of these in the animal products you use, but do you ever add any extra goodies to your pre/intra workout stack? Stuff like extra citrulline malate, agmaatine, glycerol, etc?

I have mixed other ingredients into my intra in the past. I use to add 6g citrulline Malate and 5g hydromax in addition to the things I mentioned. Currently my preworkout has enough citrulline.

JohnJewett
01-30-17, 7:50 pm
Can you explain what you mean by "cluster set"?
Can you talk more about daily undulating periodizaton (DUP)?


www.youtube.com/watch?v=OMEyR9DIaNs

I could write a whole article series on Daily Undulating Periodization (DUP), but I will try to keep this short and sweet. DUP is a template for structuring training. This most common periodization template is linear periodization. In Linear, you focus on one phase or rep scheme at a time. So, 3 weeks of 15 reps, then 3 weeks of 10 reps, then 3 weeks of 5 reps. Following this type of periodization it has been shown that whatever adaptations you gain in one training phase start to diminishing moving to the next phase. So moving from a hypertrophy phase to a strength phase may lead to decrease in hypertrophy and muscular endurance from the drop in training volume. Enter DUP!

With DUP each training day we jump back and forth from one phase or rep scheme to the next. So first Leg day is a strength or low rep day, then the next leg day is a hypertrophy or higher rep day. In research, this template has been shown to produce greater strength and muscle mass increases than other forms of periodization. So varying the rep ranges each training day you can gain the adaptations each rep range offers without a detraining effect occurring.

For my set up, my first 4 training days are low to moderate rep work (6-10 reps). I take an off day, then go another 4 training days but with moderate to high rep work (12-20 reps)

JohnJewett
01-30-17, 8:01 pm
In what ways does being a Registered Dietician impact the way you put your meal plans together? Do you think things would be different if you weren't a healthcare professional?
Why is nutrition periodization so important to you?

https://www.youtube.com/watch?v=n9SNVyXY2rM&t=0s

Being a RD doesn't automatically give you the ability to prep competitors by any means. Our education is heavily clinical, however we have developed the foundations education and skills to build upon. I have studied at the biochemical level how nutrients interact in the body. This allows me to decipher if broscience or nutrition dogma are based on any fact or BS. Outside of education, we work with such a wide variety of the population from infants to geriatrics. I think this gives us a more flexible view of different eating patterns and helps make nutrition more personalized to lifestyles.
Being in healthcare definitely gives me a larger focus on health than other prep coaches. I also know to be the best you need to do something for a long time and maintaining optimal health is primary in doing so. In the hospital, I see the outcomes of poor lifestyle choices, so its a daily reminder how important preventive healthcare is.

Fe-MD
02-18-17, 8:15 pm
Hey John

1. What is a good baseline for most to stat out calorie wise when trying to gain mass, and then they can adjust accordingly. Somewhere along the lines of 15 calories per lb?

2. Do you find that, for most, going past a certain amount of grams per lb of protein doesn't do much, and once you reach that point (lets theoretically say 1.5-1.75 grams/lb) that adding to fat and carbs is wht should be done?

3. Do you use any supplements to aid in digestion such as enzymes, betaine hcl, probiotics, etc?

4. Have you noticed if artificial sweeteners are a problem digestively for some?

5. You mentioned in your offseason meal plan video that you can play around with the amount of water in your cream of rice to alter satiety. If you add less and leave it thicker will it fill you up for longer, and if you make it more "soupy" with more water that it will digest faster?

JohnJewett
02-23-17, 9:37 pm
[QUOTE=Fe-MD;1446689]Hey John

1. What is a good baseline for most to stat out calorie wise when trying to gain mass, and then they can adjust accordingly. Somewhere along the lines of 15 calories per lb?

I would calculate your BMR with the Harris Benedict Calculator and add another 500kcals as a starting point. If you know your body fat % the Katch-McArdle equation is a little bit more accurate. Again you have to factor in activity level on top of these equations, which can drastically vary based on sleep, daily activity, job, and workouts. For the quick math 15 calories per lb should get you close, but I say use one the equations. Regardless, once you set the calorie level, stick with it for 2 weeks and then adjust accordingly.

JohnJewett
02-23-17, 9:55 pm
[QUOTE=Fe-MD;1446689]Hey John

2. Do you find that, for most, going past a certain amount of grams per lb of protein doesn't do much, and once you reach that point (lets theoretically say 1.5-1.75 grams/lb) that adding to fat and carbs is wht should be done?

This could really be a long answer, on what is the optimal amount of protein, but I am going to just get to the point here. This answer will also depend on total calories (deficit or not), total carbs, exercise volume (weights and cardio), satiety issues (protein is great for satiety), and natural vs enhanced athletes (enhanced having a higher propensity for utilizing more protein). It sounds like you are asking about bulking though. I think the highest number I have seen in the literature is 3.6g/kg per day which is 1.6 g/lb of body weight. When dieting I have seen literature showing a benefit especially for satiety with protein as high as 30-40% of total calories. So for a starting point I would set protein to 1.25g/lb, set fats between 25-30% and then add the remaining calories as carbohydrates. I would increase carbs and fats slowly until you feel more is fat gain and then increase protein from there. Hope that helps buddy, again a lot could be said about this and I am just skimming the surface.

JohnJewett
03-21-17, 11:03 pm
Hey John


3. Do you use any supplements to aid in digestion such as enzymes, betaine hcl, probiotics, etc?

Outside of food that aide in digestion, no supplements currently. During prep digestion can be an issue as protein increases and fiber decreases. Then I will add in garden of life super seed for fiber. Also enzymedica digest gold I will use during peak week. I would suggest staying on at least a 10 billion CFU probiotic supplement unless you eat fermented foods daily.

p2geo
04-27-17, 10:45 am
Hello John, I have a rather lengthy question I would like to ask. Your response would be greatly appreciated.

First off, I've been following you youtube videos on Animals site for the past few months and feel I relate very well to your mindset and thought process. My question surrounds peri-workout nutrition. I work as a Firefighter so that means I work a 24 hour shift every 3rd day and I'm forced to have to workout after shift which ends at 7:30 AM. What would you feel is best as far as peri-workout nutrition goes for my particular situation?

Ill give you a run down on what happens the day after shift. We wake up at 6:30 AM and handle various station duties at that time, washing trucks, cleaning the kitchen, and gathering our belongings. As stated before shift ends at 7:30 AM and usually I'm at the gym by 8:00-8:30 AM. Training last around an hour and then I have about an hour long drive back home. I'm currently overweight and sitting around 20-25% BF at 250lbs, not looking to get into contest condition, I would just like to get somewhere below 15% BF and improve health. I was a competitor in the past and know the benefits of cutting and bulking but I'm just not interested in that at this point in my life. Thank you very much for any insight you can provide.

JohnJewett
04-28-17, 5:58 pm
Hello John, I have a rather lengthy question I would like to ask. Your response would be greatly appreciated.

First off, I've been following you youtube videos on Animals site for the past few months and feel I relate very well to your mindset and thought process. My question surrounds peri-workout nutrition. I work as a Firefighter so that means I work a 24 hour shift every 3rd day and I'm forced to have to workout after shift which ends at 7:30 AM. What would you feel is best as far as peri-workout nutrition goes for my particular situation?

Ill give you a run down on what happens the day after shift. We wake up at 6:30 AM and handle various station duties at that time, washing trucks, cleaning the kitchen, and gathering our belongings. As stated before shift ends at 7:30 AM and usually I'm at the gym by 8:00-8:30 AM. Training last around an hour and then I have about an hour long drive back home. I'm currently overweight and sitting around 20-25% BF at 250lbs, not looking to get into contest condition, I would just like to get somewhere below 15% BF and improve health. I was a competitor in the past and know the benefits of cutting and bulking but I'm just not interested in that at this point in my life. Thank you very much for any insight you can provide.

I realize your question revolves primarily around peri workout nutrition. But I also need to know your meal plan for the day.

When was your last meal prior to training?

Ideally hitting a whole food meal 90minutes prior to training would be best. Something easy to digest like cream of rice and whey protein.

I would only take a calorie free preworkout supplement.

For intra workout 5g BCAA, 5g glutamine, and 6g of citrulline malate would be good

Post workout: If total calories for the day allowed it: 30g branched cyclic dextrin and 30g whey isolate Or just go home and eat a solid meal. Not sure if you go straight to sleep when you get home or not.

p2geo
04-28-17, 6:35 pm
I realize your question revolves primarily around peri workout nutrition. But I also need to know your meal plan for the day.

When was your last meal prior to training?

Ideally hitting a whole food meal 90minutes prior to training would be best. Something easy to digest like cream of rice and whey protein.

I would only take a calorie free preworkout supplement.

For intra workout 5g BCAA, 5g glutamine, and 6g of citrulline malate would be good

Post workout: If total calories for the day allowed it: 30g branched cyclic dextrin and 30g whey isolate Or just go home and eat a solid meal. Not sure if you go straight to sleep when you get home or not.

Calories are floating around 2,500-2,600 daily on a 40/40/20 pcf split. Last meal is between 9-9:30 however I mainly ride rescue which means sometimes im up all night running calls. At times I get hungry but I don't eat because if the concern of the extra calories. It's difficult trying to consume the correct amount of calories cause my activity levels can vary so much from shift to shift. I was doing a whey shake with a 1/2 cup of oats upon waking at 6:30 am but having a hard time digesting those oats fast enough, additionally appetite is pretty low at that time as well. I'm usually awake after due to the pre w/o as well as the hour long drive home however if it was a real hard night I have been known to pass out lol

Thank you!

JohnJewett
05-30-17, 10:35 pm
Calories are floating around 2,500-2,600 daily on a 40/40/20 pcf split. Last meal is between 9-9:30 however I mainly ride rescue which means sometimes im up all night running calls. At times I get hungry but I don't eat because if the concern of the extra calories. It's difficult trying to consume the correct amount of calories cause my activity levels can vary so much from shift to shift. I was doing a whey shake with a 1/2 cup of oats upon waking at 6:30 am but having a hard time digesting those oats fast enough, additionally appetite is pretty low at that time as well. I'm usually awake after due to the pre w/o as well as the hour long drive home however if it was a real hard night I have been known to pass out lol

Thank you!

Buddy, try switch the oats out for cream of rice. Just cook it the night before and mix your protein in. Then have it in the morning. You could make in thin enough to drink it also

JohnJewett
05-30-17, 10:35 pm
I need more questions guys, bring it on

Nick527
05-31-17, 9:59 am
I need more questions guys, bring it on

have you ever tried training twice a day? if so, how successful was it for you?

whats your go-to pre workout meal? post workout?

TexasJim
06-02-17, 11:30 pm
You have any plans to attend the Europa Games Dallas 2017 Expo on June 17 - 18?

Juancalderon
06-06-17, 10:37 pm
I need more questions guys, bring it on

Hi, My question it's for your periworkout Nutrition. Which its your current pre, intra And postworkout supplements? With dosages! Thanks

TexasJim
07-08-17, 11:14 am
Hi, My question it's for your periworkout Nutrition. Which its your current pre, intra And postworkout supplements? With dosages! Thanks

Have you taken a look at John's other thread? Here: http://forum.animalpak.com/showthread.php?44726-Jewett-s-Path/page4

He lists his intra & post nutrition.

JohnJewett
07-11-17, 8:33 pm
have you ever tried training twice a day? if so, how successful was it for you?

whats your go-to pre workout meal? post workout?

I've never done two days


Preworkout meal:
6oz chicken
210g white jasmine rice
1 pickle
90minute prior


Postworkout meal:
7oz skirt steak
280g white rice
100g pineapple

JohnJewett
07-11-17, 8:33 pm
Have you taken a look at John's other thread? Here: http://forum.animalpak.com/showthread.php?44726-Jewett-s-Path/page4

He lists his intra & post nutrition.

Thanks buddy

bakersman94
07-26-17, 2:31 pm
hey John, that is a lot of info to take in, especially for the newbie!! i`m not a bodybuilder, but i just started exercising, as part of my healing process after quadruple bypass surgery back on March 9th/2017. i have one more exercise class on Monday at the hospital. after which i can go anywhere to exercise. being 66 years old, i want to train light weights with high reps to build endurance, as i want to be as limber as possible for my daily routine. i have zeroed in on 2 machines at the hospital`s gym, that seem to be working for me. one is the stationary bike with the pedals out in front, and this has taught me about the meaning of leg day!! it is all i can do to stand up after 25 minutes on this machine. the other machine is a table top apparatus with pedals, but you work it by hand, rather by foot. i do 10 minutes on this machine. i could prolly do more, but just getting back into exercise after my surgery, the last thing i want to do is over do it. i get a really good workout on the arms, chest, shoulders and upper back, and both machines have taught me a whole new meaning to feel the burn, LOLOL!! what i`d like to ask, is what would be some good supplements for me at this stage? i`m 6' 3", i weight around 290 pounds and i am just getting into exercise after way too many years. i have a few ailments like arthritis in the knees, a bad back, and multiple bone spurs on both heels, but they don`t hinder me when i`m exercising, at least they haven`t started yet, LOLOL!! thank you so much for sharing my friend, with love from Wes!! hugs!!!

bakersman94
07-26-17, 2:34 pm
hey John, that is a lot of info to take in, especially for the newbie!! i`m not a bodybuilder, but i just started exercising, as part of my healing process after quadruple bypass surgery back on March 9th/2017. i have one more exercise class at the hospital. after which i can go anywhere to exercise. being 66 years old, i want to train light weights with high reps to build endurance, as i want to be as limber as possible for my daily routine. i have zeroed in on 2 machines at the hospital`s gym, that seem to be working for me. one is the stationary bike with the pedals out in front, and this has taught me about the meaning of leg day!! it is all i can do to stand up after 25 minutes on this machine. the other machine is a table top apparatus with pedals, but you work it by hand, rather by foot. i do 10 minutes on this machine. i could prolly do more, but just getting back into exercise after my surgery, the last thing i want to do is over do it. i get a really good workout on the arms, chest, shoulders and upper back, and both machines have taught me a whole new meaning to feel the burn, LOLOL!! the staff in the hospital`s gym want me to continue on these 2 machines for a few more months, before i can start weight training. what i`d like to ask, is what would be some good supplements for me at this stage? i`m 6' 3", i weight around 290 pounds and i am just getting back into exercise after way too many years. i have a few ailments like arthritis in the knees, a bad back, and multiple bone spurs on both heels, but they don't hinder me when i'm exercising, at least they haven't started yet, LOLOL!! thank you so much for sharing my friend, with love from Wes!! hugs!!!

bakersman94
08-18-17, 4:23 pm
hey John, that is a lot of info to take in, especially for the newbie!! i`m not a bodybuilder, but i just started exercising, as part of my healing process after quadruple bypass surgery back on March 9th/2017. i have one more exercise class at the hospital. after which i can go anywhere to exercise. being 66 years old, i want to train light weights with high reps to build endurance, as i want to be as limber as possible for my daily routine. i have zeroed in on 2 machines at the hospital`s gym, that seem to be working for me. one is the stationary bike with the pedals out in front, and this has taught me about the meaning of leg day!! it is all i can do to stand up after 25 minutes on this machine. the other machine is a table top apparatus with pedals, but you work it by hand, rather by foot. i do 10 minutes on this machine. i could prolly do more, but just getting back into exercise after my surgery, the last thing i want to do is over do it. i get a really good workout on the arms, chest, shoulders and upper back, and both machines have taught me a whole new meaning to feel the burn, LOLOL!! the staff in the hospital`s gym want me to continue on these 2 machines for a few more months, before i can start weight training. what i`d like to ask, is what would be some good supplements for me at this stage? i`m 6' 3", i weight around 290 pounds and i am just getting back into exercise after way too many years. i have a few ailments like arthritis in the knees, a bad back, and multiple bone spurs on both heels, but they don't hinder me when i'm exercising, at least they haven't started yet, LOLOL!! thank you so much for sharing my friend, with love from Wes!! hugs!!!

hey John, being a newbie, and being 66 years old, i wanted to offer an update on my weight training and supplement query. first i called the hospital to talk to the staff from the cardiac rehabilitation gym to see how much longer i should wait before starting weight training. i spoke with one the staff, who knew and worked with me in the hospital`s gym and she told me as long as i was careful with any chest exercises, that i could start weight training now. with the help of family, in one of my nephew's, i was able to joined a gym, and started doing cardio, just like i had been doing at the hospital`s gym. this started July 28th, and i have not missed one day of cardio since then. on Monday August 14th i had my first day of weight training, and it went very well. i completed a second day of weight training on Wednesday, and again today Friday August 18th. i am starting to become more aware of my body and my Muscles as they seem to have started growing enough for me to feel the difference, from when i wasn't doing anything, but cardio. it is an amazing experience, and gave me a whole new outlook on bodybuilding and how great it must feel to have lots of Muscles. thank you for your time, with love from Wes!! hugs!!!

Ben Plue
08-23-17, 9:22 am
Hey John,

First off I'd like to say that I am a big fan of your physique but more so the informative content that you post and how open and honest you are with us all regarding your nutrition as well as training strategies. My question for you regards reverse dieting post contest. I am currently 3 days out from my second bodybuilding competition, I am 5'6", 168lbs and 21 years old. My metabolism is relatively fast and for the last 2-3 weeks of prep, prior to beginning carb depletion on the Monday before the show I was consuming 243g of protein, 130g of carbs, and 31g of fat. I was wondering what your opinion would be for macros post contest to prevent extreme bloating and fat gain, I plan on continuing to eat clean with 1-2 cheats per week to maintain sanity but was curious how much you would recommend increasing my macro nutrient intake by. I also am sure that I will consume some junk food the Saturday night after the show and a couple cheat meals on the Sunday but Monday I would like to be back on a strict diet to limit fat gain. I have read some people's opinions that increasing carbs by 20% and fats by 20% and maintaining protein intake during the first week post show is optimal then increasing from there by 5-8% weekly depending on how the body is adapting. But I have also read that post contest is a time where some people experience the largest anabolic rebound so they can increase their carbs and fats somewhat dramatically and as long as they are coming predominately from clean sources they will gain large amounts of muscle tissue.
What is your opinion on this topic and what would you recommend for someone like myself to do post contest to limit quick fat gain as well as optimize anabolic rebound effects if any?

Thanks a lot, I look forward to reading your response and thanks again for all of the great content and information you have shared with us.

Ben

Derek Lunsford
09-23-17, 12:00 pm
It was good seeing you again over the Olympia weekend.

JohnJewett
02-21-18, 5:42 pm
hey John, that is a lot of info to take in, especially for the newbie!! i`m not a bodybuilder, but i just started exercising, as part of my healing process after quadruple bypass surgery back on March 9th/2017. i have one more exercise class on Monday at the hospital. after which i can go anywhere to exercise. being 66 years old, i want to train light weights with high reps to build endurance, as i want to be as limber as possible for my daily routine. i have zeroed in on 2 machines at the hospital`s gym, that seem to be working for me. one is the stationary bike with the pedals out in front, and this has taught me about the meaning of leg day!! it is all i can do to stand up after 25 minutes on this machine. the other machine is a table top apparatus with pedals, but you work it by hand, rather by foot. i do 10 minutes on this machine. i could prolly do more, but just getting back into exercise after my surgery, the last thing i want to do is over do it. i get a really good workout on the arms, chest, shoulders and upper back, and both machines have taught me a whole new meaning to feel the burn, LOLOL!! what i`d like to ask, is what would be some good supplements for me at this stage? i`m 6' 3", i weight around 290 pounds and i am just getting into exercise after way too many years. i have a few ailments like arthritis in the knees, a bad back, and multiple bone spurs on both heels, but they don`t hinder me when i`m exercising, at least they haven`t started yet, LOLOL!! thank you so much for sharing my friend, with love from Wes!! hugs!!!

Sorry for the delay in reply. Glad you are recovering well!

For one, I don't know your full health history so I would be cautious in my recommendations and make sure to check these out with you cardiologist.

I think adequate Protein intake will be very important to the recovery process. I would get a good 100% whey isolate protein. This would be the best bet to find one very low in sodium and cholesterol. A fish oil supplement would be great for overall health and reducing inflammation. I recommend 1000mg per day of omega 3. You could also get a multivitamin to fill in where there are gaps in your diet, Animal pak is an option.

All the best

JohnJewett
02-21-18, 5:47 pm
Hey John,

First off I'd like to say that I am a big fan of your physique but more so the informative content that you post and how open and honest you are with us all regarding your nutrition as well as training strategies. My question for you regards reverse dieting post contest. I am currently 3 days out from my second bodybuilding competition, I am 5'6", 168lbs and 21 years old. My metabolism is relatively fast and for the last 2-3 weeks of prep, prior to beginning carb depletion on the Monday before the show I was consuming 243g of protein, 130g of carbs, and 31g of fat. I was wondering what your opinion would be for macros post contest to prevent extreme bloating and fat gain, I plan on continuing to eat clean with 1-2 cheats per week to maintain sanity but was curious how much you would recommend increasing my macro nutrient intake by. I also am sure that I will consume some junk food the Saturday night after the show and a couple cheat meals on the Sunday but Monday I would like to be back on a strict diet to limit fat gain. I have read some people's opinions that increasing carbs by 20% and fats by 20% and maintaining protein intake during the first week post show is optimal then increasing from there by 5-8% weekly depending on how the body is adapting. But I have also read that post contest is a time where some people experience the largest anabolic rebound so they can increase their carbs and fats somewhat dramatically and as long as they are coming predominately from clean sources they will gain large amounts of muscle tissue.
What is your opinion on this topic and what would you recommend for someone like myself to do post contest to limit quick fat gain as well as optimize anabolic rebound effects if any?

Thanks a lot, I look forward to reading your response and thanks again for all of the great content and information you have shared with us.

Ben
Hey Ben,

I know this is past your rebound phase. What I do with my athletes is look at the diet you use to carb up with and base it close to that. You can also look at the diet you started prep on and try to hit 75% of that intake as a starting point. It is so individualized here, I think the best approach is to very closely monitor progress. I would really try to limit cheats to one meal. Its the cheat meals that will dull insulin sensitivity and increase fat gain. But to give you some numbers I think you could do 300g carbs, 220g protein, 50g fat and let that be a starting point.

Rex
02-22-18, 12:43 pm
I really enjoy following your weekly prep videos on your YouTube channel.
Anyone who hasnīt checked them out, there you go:

https://www.youtube.com/channel/UCxk9ZZwr29wraxXt5kGNXnA

JohnJewett
02-22-18, 1:43 pm
I really enjoy following your weekly prep videos on your YouTube channel.
Anyone who hasnīt checked them out, there you go:

https://www.youtube.com/channel/UCxk9ZZwr29wraxXt5kGNXnA

I appreciate that Roman!

Everyone seems to be really enjoying it and I really enjoy making the videos too. So more to come!

bakersman94
02-22-18, 9:28 pm
[QUOTE=JohnJewett;1459007]Sorry for the delay in reply. Glad you are recovering well!

For one, I don't know your full health history so I would be cautious in my recommendations and make sure to check these out with you cardiologist.

I think adequate Protein intake will be very important to the recovery process. I would get a good 100% whey isolate protein. This would be the best bet to find one very low in sodium and cholesterol. A fish oil supplement would be great for overall health and reducing inflammation. I recommend 1000mg per day of omega 3. You could also get a multivitamin to fill in where there are gaps in your diet, Animal pak is an option.



hey John, first, thank you for getting back to me!! what would you need to know about my health that will help you? i can offer some things that might be relevant like i am still on meds from my surgery, i take tylenol 3 for arthritic and chronic type pain as well as for headaches, i get nauseated when i travel, or under stress and take gravol (Canadian for dramamine). i hurt my lumbar back in 1989. 4 of my 5 lumbar were worn down to the bone, and the only good one locks out on my all the time. i guess my back was an accident waiting to happen!! let me know what else you need to know and i`ll be happy to share it!! with love from
Wes!! hugs!!!

JohnJewett
02-22-18, 10:31 pm
[QUOTE=JohnJewett;1459007]Sorry for the delay in reply. Glad you are recovering well!

For one, I don't know your full health history so I would be cautious in my recommendations and make sure to check these out with you cardiologist.

I think adequate Protein intake will be very important to the recovery process. I would get a good 100% whey isolate protein. This would be the best bet to find one very low in sodium and cholesterol. A fish oil supplement would be great for overall health and reducing inflammation. I recommend 1000mg per day of omega 3. You could also get a multivitamin to fill in where there are gaps in your diet, Animal pak is an option.



hey John, first, thank you for getting back to me!! what would you need to know about my health that will help you? i can offer some things that might be relevant like i am still on meds from my surgery, i take tylenol 3 for arthritic and chronic type pain as well as for headaches, i get nauseated when i travel, or under stress and take gravol (Canadian for dramamine). i hurt my lumbar back in 1989. 4 of my 5 lumbar were worn down to the bone, and the only good one locks out on my all the time. i guess my back was an accident waiting to happen!! let me know what else you need to know and i`ll be happy to share it!! with love from
Wes!! hugs!!!

Wes,

I still stick with my first recommendations Whey Protein Isolate, Fish oil, Animal Pak. I would ask you cardiologist on all of these. Another one I think is great for the heart 300mg Ubiquinol per day.

Rex
02-23-18, 10:23 am
I appreciate that Roman!

Everyone seems to be really enjoying it and I really enjoy making the videos too. So more to come!

Looking forward to it.
I always want to do something similar but I end up dropping the ball because I have so much shit in real life to deal with. Fucking reality...

bakersman94
02-23-18, 11:11 am
[QUOTE=bakersman94;1459058]

Wes,

I still stick with my first recommendations Whey Protein Isolate, Fish oil, Animal Pak. I would ask you cardiologist on all of these. Another one I think is great for the heart 300mg Ubiquinol per day.

thank you, John!! i`ll check with my cardiologist or doctor before taking any of the fore mentioned supplements!! with love from Wes!! hugs!!!

JohnJewett
02-23-18, 5:29 pm
Looking forward to it.
I always want to do something similar but I end up dropping the ball because I have so much shit in real life to deal with. Fucking reality...

Man I totally understand, these things are very time consuming. I choose to work 7 days per week and stay up late to get it done. I'm committed to it, so im going to make it happen. It would be cool to see you do one, I would watch for sure.

JohnJewett
02-23-18, 5:30 pm
[QUOTE=JohnJewett;1459060]

thank you, John!! i`ll check with my cardiologist or doctor before taking any of the fore mentioned supplements!! with love from Wes!! hugs!!!

Sounds good!

Rex
02-24-18, 1:20 pm
Man I totally understand, these things are very time consuming. I choose to work 7 days per week and stay up late to get it done. I'm committed to it, so im going to make it happen. It would be cool to see you do one, I would watch for sure.

well... thatīs a word. If youīre going to be watching I might have to reconsider my view on this topic.

MG13
12-16-18, 10:52 am
John, I always watch your videos and I am wondering what you mean when you say "ramp up in weight to your top set"?

How do you go up in weight from set to set? Do you stay with the same rep range as for your work sets or do you ramp up at the low end to save energy?

Let`s say I incline bench with the 100s for 10 reps. Would you do:

20 x 5
40 x 5
60 x 5
80 x 5
100 x work sets

Or

20 x 10
40 x 10
60 x 10
80 x 10
100 x work sets

Thanks in advance and keep up doing all this great stuff.

JohnJewett
12-17-18, 11:39 am
John, I always watch your videos and I am wondering what you mean when you say "ramp up in weight to your top set"?

How do you go up in weight from set to set? Do you stay with the same rep range as for your work sets or do you ramp up at the low end to save energy?

Let`s say I incline bench with the 100s for 10 reps. Would you do:

20 x 5
40 x 5
60 x 5
80 x 5
100 x work sets

Or

20 x 10
40 x 10
60 x 10
80 x 10
100 x work sets

Thanks in advance and keep up doing all this great stuff.

So if 100lb dumbells are my work set I would likely only do 3 warm up sets

40x15
60x10
80x6
100xfailure

spartan300
12-19-18, 4:51 am
Don't you feel that you expend too much energy with higher rep warm up sets? Can this not be accomplished with let say 5-7 reps? I'm in my 60's and for me, warming up is not optional but when I start using these higher rep warm up sets it seems to pre exhaust me for my actual working sets.