A very good week following the significant nutritional change as shown above.
High Days remain, and they prove incredibly beneficial both mentally and physically. I expect additional weight lows for the remainder of Week 9 (Coming into 8 weeks out) - as the high days typically result in weight drops.
Training performance is still in a good spot.
Sleep is declining - not so much in length, but more so efficiency.
Physique and nutritional update to follow.
Like
Simon Jones
Jul 09, 2019
10 Weeks Out
Like
Simon Jones
Jul 09, 2019
Summary 35 Weeks > 10 Weeks Out
Like
Simon Jones
Jul 09, 2019
Dear All,
Again - I'm sorry for the lack of maintenance of these logs - it is something that I really want to maintain and serve as a purposeful diary for any future competitors to review during their own individual preps.
I am currently at 9 weeks out (Photos from 10), and unsurprisingly it is getting tough - which is good. My weight has been stubborn for a while, and the rate of loss slowed, which was to be expected I imagine. As a result, we've made some pretty significant changes recently, cardio has been increased and food brought down a lot (by 290Kcal, coming from Carbohydrates & fat.)
At 11 weeks out, I had what will be my final deload in prep – which reduced a lot of inflammation and will prove highly beneficial for the final push.
I’ve attached a summary of my prep so far (See below) which demonstrates the progress to date and the revised nutrition (Averaged weekly).
I’m keeping busy with work and the renovation project I’m working on – both of which are progressing well.
Outside of this, myself and my girlfriend have booked two holidays – Budapest & Prague, which we are very excited for and have started planning.
Hope everyone is keeping well, I look forward to maintaining these weekly until show day. My next update will be for 8 weeks out.
Speak Soon, Simon the Polar Bear.
Like
Simon Jones
Jun 24, 2019
Update as of 12 & 11 Weeks Out.
Sorry for such long delay in the update.
Like
Simon Jones
May 11, 2019
Physique Changes
Very Flat.
However - Feeling noticeably tighter, especially in mid section - & legs are looking a little leaner, all of which are challenging to pick out given my complexion and the lighting.
Scales
Nothing drastic, but continuing to drop at the required rate.
Weigh ins as follows -
6-May | 183.42
7-May | 183.2
8-May | 183.2
9-May | 184.7
10-May | 184.7
11-May | 183.2 (Post high day)
Nutrition
First nutrition change this week, which is the inclusion of two back to back high days at 400 grams of carbohydrates. These are on Friday and Saturday regardless of training, bringing protein and fats down during these days.
Otherwise, nutrition remains untouched, however I have amended my last meals of the day for the reasons outlined in my previous update.
Training
Training performance this week has been very good, continuing the theme from last week.
Training post my high day (Legs) was incredible and certainly felt the benefit of higher food.
Cardio / Activity
Cardio is still 20 mins on stationary bike (MISS) after every training session. Steps target the same at 15,000 and hitting this average.
Sleep
Another good week, from both duration and efficiency. I used caffeine for the first time in over 10 weeks on the Sunday, and this was reflected in a poorer sleep quality, and I will continue to remain caffeine free until further notice.
Energy
Energy levels are still good, I did a lot of work on the house over the weekend (bank holiday) and it was pretty taxing, but felt ok.
Mood
No noticeable changes to report.
Work
Another productive week in work, prep is having no affect on productivity and efficiency.
Routine
Routine has been as per my plan, no disruptions. (Other than Bodypower on Friday)
Stress levels
Still in a very good position, more balance and supplementation is supporting this.
Food focus / Hunger / Appetite
No significant changes here.
Feedback from AJ
Positive again, although I am incredibly flat & with less than flattering lighting. Changes made as noted above, and we continue.
Summary
Progress to date - 94.7kg > 83.1kg.
Nutrition unchanged apart from additional two high days.
No changes in expenditure.
18 Weeks in / 18 & 19 Weeks out.
Like
Simon Jones
May 11, 2019
18 Weeks Out
Like
Simon Jones
May 07, 2019
Current Non-Training Day Nutritional Set Up.
Like
Simon Jones
May 05, 2019
Physique Changes
A good week, for the first time I’m happier with my front poses. Tightening up a lot in the mid section, which combined with the offseason improvements in my back, are making my larger mid section appear a little smaller.
Scales
Down 1.5 over last weeks average. A good weight drop which is visual in physique improvement.
Weigh ins as follows -
29-Apr | 185.4
30-Apr | 184.96
1-May | 184.96
2-May | 185.6
3-May | 183.6
4-May | 183.6
Nutrition
Still remains unchanged both macro wise and meals. I am looking to change my last meals to remove liquid content, as I’m waking up a number of times during the night which is disturbing sleep.
Training
Training performance this week has been probably the best week for a while, both in terms of desire to train, and performance. Few lifts regressing, but the input and fire returned, and the love for training very much apparent.
Cardio / Activity
Cardio is still 20 mins on stationary bike (MISS) after every training session. Steps target the same at 15,000 and hitting this average.
Sleep
Sleep has improved this week, both in terms of duration and in efficiency, with most readings above 90%, which is a first in a while. In terms of duration, I’m at my ceiling now; I won’t be able to increase this from now onwards given my schedule. But it is improved over last prep.
Energy
Energy levels are still good, noticeable drop early afternoon. As I’ve previously removed caffeine, I have the ability to incorporate this back in when energy levels become very poor. I did trial this yesterday, and it was exactly how I expected it to be. & it is powerful knowing that I have this tool when I feel like death.
Mood
Generally been in a very good position this week.
Work
Another productive week in work, prep is having no affect on productivity and efficiency.
Routine
Routine has been as per my plan, no disruptions.
Stress levels
Still in a very good position. No caffeine means I am calmer, and the fact that I’m in a good position this many weeks out means I’m not stressing about the prep itself.
Food focus / Hunger / Appetite
No significant changes here, some days I am finding myself hungrier - and actually noticed a few days were hunger levels were low.
Feedback from AJ
Positive again, we are on track, maintaining a good rate of loss, in a good position which is comforting.
Summary
Progress to date - 94.7kg > 83.3kg.
No changes in nutrition
No changes in expenditure.
17 Weeks in / 19 Weeks out.
Like
Simon Jones
May 05, 2019
Like
Simon Jones
May 05, 2019
19 Weeks Out.
Like
Simon Jones
May 01, 2019
I certainly agree the previous lighting was better, but not always honest.
I need brutally honest, awful lighting. As when I look unreal in this lighting, I’ll know I am ready.
Like
Simon Jones
Apr 29, 2019
Like
Simon Jones
Apr 29, 2019
20 Weeks Out
Physique Changes
Clearly, following the previous update, it’s been a while - therefore unsurprisingly I’m Noticeably leaner pretty much everywhere. I’ve had to change the location where I’m taking photos - which show a truer reflection of my current status.
Scales
Rate of loss has been consistent, and up until last week - was at a very good rate. (Averages from 24 Weeks out > 20 Weeks Out)
Shown as follows -
24 191.0714286
23 189.7557143
22 188.0142857
21 186.6428571
20 186.0285714
My Lowest weight in has been 184.
Nutrition
Still remains unchanged, last update I was due to travel to Germany and had to go flexible which was managed well, and given it was a Deload week, provided the opportunity to have some higher fats. Otherwise, nutrition has been consistent and provided a container rate of loss.
Training
Training performance is taking some impact now, although generally - performance and strength is still strong. Noticeably weaker on legs B - which is the quad focused session, in particular Hack Squats - this perhaps is slightly more mental.
Cardio / Activity
Cardio is still 20 mins on stationary bike (MISS) after every training session. Steps target the same at 15,000 and hitting this average.
Sleep
Summary by weeks out, by average hours & average sleep quality (%)
24 6.9 81.00%
23 7.1 75.00%
22 6.4 76.71%
21 7.0 86.14%
20 6.7 81.57%
I’m waking up a minimum of once in the night to go to the bathroom, I may look at diet changes to alleviate this, as I have oats pre bed, with water.
Energy
Energy levels are still good, noticeable drop early afternoon. As I’ve previously removed caffeine, I have the ability to incorporate this back in when energy levels become very poor, which is a very strategic move & will prove beneficial in the later stages of prep.
Mood
Generally ok, certainly in an improved state over my previous prep. Occasionally I do feel a bit down, but I’m using 5 HTP & Support Neuro Max to help keep my mood elevated.
Work
Extremely busy, I’m continually trying to excel and progress in work, my career is incredibly important to me. I have the ability to work remotely in the evenings, therefore I’m fortunate in most occasion to be able to maintain my training schedules unless I’m travelling.
Routine
Routine has been pretty normal other than the trip to Germany. I do not have any immediate routine disruptions. The bank holiday provided me the opportunity to work on the house a lot which I’m finding increasingly challenging due to the physical demands.
Stress levels
Despite being incredibly busy with work and the house - my perceived stress levels are relatively low. Last week, my stress levels were slightly elevated. This may change over the coming months, as financially - I need to be in a position where the house is ready to be mortgaged.
Food focus / Hunger / Appetite
No significant changes here, some days I am finding myself hungrier - but given I’m busy in work, I tend to be preoccupied until 12 / and 4pm (my planned eating times).
Feedback from AJ
Week on week it’s been all Positive feedback from AJ, last week has been the first where we were near to making a minor adjustment in food, given rate of loss was a little lower, but this is believed to be due to bowel movements and a slightly elevated stress level due to some personal circumstances. We have made an adjustment to training given recovery was becoming an issue, my split is now Pull, Push, Rest, Legs. Rest. (Repeat) - this is working well.
Physique updates. 2.5 & 4.5 Weeks out.
Physique updates - 4 / 6 Weeks Out
8 to 3 .5 Weeks Out Summary
8 Weeks Out
Nutritional Update
Physique Updates.
Summary 10 Weeks Out > 9 Weeks Out
A very good week following the significant nutritional change as shown above.
High Days remain, and they prove incredibly beneficial both mentally and physically. I expect additional weight lows for the remainder of Week 9 (Coming into 8 weeks out) - as the high days typically result in weight drops.
Training performance is still in a good spot.
Sleep is declining - not so much in length, but more so efficiency.
Physique and nutritional update to follow.
10 Weeks Out
Summary 35 Weeks > 10 Weeks Out
Dear All,
Again - I'm sorry for the lack of maintenance of these logs - it is something that I really want to maintain and serve as a purposeful diary for any future competitors to review during their own individual preps.
I am currently at 9 weeks out (Photos from 10), and unsurprisingly it is getting tough - which is good. My weight has been stubborn for a while, and the rate of loss slowed, which was to be expected I imagine. As a result, we've made some pretty significant changes recently, cardio has been increased and food brought down a lot (by 290Kcal, coming from Carbohydrates & fat.)
At 11 weeks out, I had what will be my final deload in prep – which reduced a lot of inflammation and will prove highly beneficial for the final push.
I’ve attached a summary of my prep so far (See below) which demonstrates the progress to date and the revised nutrition (Averaged weekly).
I’m keeping busy with work and the renovation project I’m working on – both of which are progressing well.
Outside of this, myself and my girlfriend have booked two holidays – Budapest & Prague, which we are very excited for and have started planning.
Hope everyone is keeping well, I look forward to maintaining these weekly until show day. My next update will be for 8 weeks out.
Speak Soon, Simon the Polar Bear.
Update as of 12 & 11 Weeks Out.
Sorry for such long delay in the update.
Physique Changes
Very Flat.
However - Feeling noticeably tighter, especially in mid section - & legs are looking a little leaner, all of which are challenging to pick out given my complexion and the lighting.
Scales
Nothing drastic, but continuing to drop at the required rate.
Weigh ins as follows -
6-May | 183.42
7-May | 183.2
8-May | 183.2
9-May | 184.7
10-May | 184.7
11-May | 183.2 (Post high day)
Nutrition
First nutrition change this week, which is the inclusion of two back to back high days at 400 grams of carbohydrates. These are on Friday and Saturday regardless of training, bringing protein and fats down during these days.
Otherwise, nutrition remains untouched, however I have amended my last meals of the day for the reasons outlined in my previous update.
Training
Training performance this week has been very good, continuing the theme from last week.
Training post my high day (Legs) was incredible and certainly felt the benefit of higher food.
Cardio / Activity
Cardio is still 20 mins on stationary bike (MISS) after every training session. Steps target the same at 15,000 and hitting this average.
Sleep
Another good week, from both duration and efficiency. I used caffeine for the first time in over 10 weeks on the Sunday, and this was reflected in a poorer sleep quality, and I will continue to remain caffeine free until further notice.
Energy
Energy levels are still good, I did a lot of work on the house over the weekend (bank holiday) and it was pretty taxing, but felt ok.
Mood
No noticeable changes to report.
Work
Another productive week in work, prep is having no affect on productivity and efficiency.
Routine
Routine has been as per my plan, no disruptions. (Other than Bodypower on Friday)
Stress levels
Still in a very good position, more balance and supplementation is supporting this.
Food focus / Hunger / Appetite
No significant changes here.
Feedback from AJ
Positive again, although I am incredibly flat & with less than flattering lighting. Changes made as noted above, and we continue.
Summary
Progress to date - 94.7kg > 83.1kg.
Nutrition unchanged apart from additional two high days.
No changes in expenditure.
18 Weeks in / 18 & 19 Weeks out.
18 Weeks Out
Current Non-Training Day Nutritional Set Up.
Physique Changes
A good week, for the first time I’m happier with my front poses. Tightening up a lot in the mid section, which combined with the offseason improvements in my back, are making my larger mid section appear a little smaller.
Scales
Down 1.5 over last weeks average. A good weight drop which is visual in physique improvement.
Weigh ins as follows -
29-Apr | 185.4
30-Apr | 184.96
1-May | 184.96
2-May | 185.6
3-May | 183.6
4-May | 183.6
Nutrition
Still remains unchanged both macro wise and meals. I am looking to change my last meals to remove liquid content, as I’m waking up a number of times during the night which is disturbing sleep.
Training
Training performance this week has been probably the best week for a while, both in terms of desire to train, and performance. Few lifts regressing, but the input and fire returned, and the love for training very much apparent.
Cardio / Activity
Cardio is still 20 mins on stationary bike (MISS) after every training session. Steps target the same at 15,000 and hitting this average.
Sleep
Sleep has improved this week, both in terms of duration and in efficiency, with most readings above 90%, which is a first in a while. In terms of duration, I’m at my ceiling now; I won’t be able to increase this from now onwards given my schedule. But it is improved over last prep.
Energy
Energy levels are still good, noticeable drop early afternoon. As I’ve previously removed caffeine, I have the ability to incorporate this back in when energy levels become very poor. I did trial this yesterday, and it was exactly how I expected it to be. & it is powerful knowing that I have this tool when I feel like death.
Mood
Generally been in a very good position this week.
Work
Another productive week in work, prep is having no affect on productivity and efficiency.
Routine
Routine has been as per my plan, no disruptions.
Stress levels
Still in a very good position. No caffeine means I am calmer, and the fact that I’m in a good position this many weeks out means I’m not stressing about the prep itself.
Food focus / Hunger / Appetite
No significant changes here, some days I am finding myself hungrier - and actually noticed a few days were hunger levels were low.
Feedback from AJ
Positive again, we are on track, maintaining a good rate of loss, in a good position which is comforting.
Summary
Progress to date - 94.7kg > 83.3kg.
No changes in nutrition
No changes in expenditure.
17 Weeks in / 19 Weeks out.
19 Weeks Out.
I certainly agree the previous lighting was better, but not always honest.
I need brutally honest, awful lighting. As when I look unreal in this lighting, I’ll know I am ready.
20 Weeks Out
Physique Changes
Clearly, following the previous update, it’s been a while - therefore unsurprisingly I’m Noticeably leaner pretty much everywhere. I’ve had to change the location where I’m taking photos - which show a truer reflection of my current status.
Scales
Rate of loss has been consistent, and up until last week - was at a very good rate. (Averages from 24 Weeks out > 20 Weeks Out)
Shown as follows -
24 191.0714286
23 189.7557143
22 188.0142857
21 186.6428571
20 186.0285714
My Lowest weight in has been 184.
Nutrition
Still remains unchanged, last update I was due to travel to Germany and had to go flexible which was managed well, and given it was a Deload week, provided the opportunity to have some higher fats. Otherwise, nutrition has been consistent and provided a container rate of loss.
Training
Training performance is taking some impact now, although generally - performance and strength is still strong. Noticeably weaker on legs B - which is the quad focused session, in particular Hack Squats - this perhaps is slightly more mental.
Cardio / Activity
Cardio is still 20 mins on stationary bike (MISS) after every training session. Steps target the same at 15,000 and hitting this average.
Sleep
Summary by weeks out, by average hours & average sleep quality (%)
24 6.9 81.00%
23 7.1 75.00%
22 6.4 76.71%
21 7.0 86.14%
20 6.7 81.57%
I’m waking up a minimum of once in the night to go to the bathroom, I may look at diet changes to alleviate this, as I have oats pre bed, with water.
Energy
Energy levels are still good, noticeable drop early afternoon. As I’ve previously removed caffeine, I have the ability to incorporate this back in when energy levels become very poor, which is a very strategic move & will prove beneficial in the later stages of prep.
Mood
Generally ok, certainly in an improved state over my previous prep. Occasionally I do feel a bit down, but I’m using 5 HTP & Support Neuro Max to help keep my mood elevated.
Work
Extremely busy, I’m continually trying to excel and progress in work, my career is incredibly important to me. I have the ability to work remotely in the evenings, therefore I’m fortunate in most occasion to be able to maintain my training schedules unless I’m travelling.
Routine
Routine has been pretty normal other than the trip to Germany. I do not have any immediate routine disruptions. The bank holiday provided me the opportunity to work on the house a lot which I’m finding increasingly challenging due to the physical demands.
Stress levels
Despite being incredibly busy with work and the house - my perceived stress levels are relatively low. Last week, my stress levels were slightly elevated. This may change over the coming months, as financially - I need to be in a position where the house is ready to be mortgaged.
Food focus / Hunger / Appetite
No significant changes here, some days I am finding myself hungrier - but given I’m busy in work, I tend to be preoccupied until 12 / and 4pm (my planned eating times).
Feedback from AJ
Week on week it’s been all Positive feedback from AJ, last week has been the first where we were near to making a minor adjustment in food, given rate of loss was a little lower, but this is believed to be due to bowel movements and a slightly elevated stress level due to some personal circumstances. We have made an adjustment to training given recovery was becoming an issue, my split is now Pull, Push, Rest, Legs. Rest. (Repeat) - this is working well.
Summary
Progress to date - 94.7kg > 84.1kg.
No changes in nutrition
No changes in expenditure.
16 Weeks in / 20 Weeks out.