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.
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Simon Jones
Jul 09, 2019
10 Weeks Out
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Simon Jones
Jul 09, 2019
Summary 35 Weeks > 10 Weeks Out
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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.
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Simon Jones
Jun 24, 2019
Update as of 12 & 11 Weeks Out.
Sorry for such long delay in the update.
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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.
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Simon Jones
May 11, 2019
18 Weeks Out
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Simon Jones
May 07, 2019
Current Non-Training Day Nutritional Set Up.
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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.
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Simon Jones
May 05, 2019
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Simon Jones
May 05, 2019
19 Weeks Out.
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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.
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Simon Jones
Apr 29, 2019
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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.
Summary
Progress to date - 94.7kg > 84.1kg.
No changes in nutrition
No changes in expenditure.
16 Weeks in / 20 Weeks out.
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Simon Jones
Mar 30, 2019
Physique Changes
Leaner in quads, hamstrings from the side, slight improvement in mid-section, shoulder detail improving.
Scales
Very productive week from a scale weight perspective. Averaging just under 193 last week, down to an average of 191 this week.
25-Mar 191.3
26-Mar 191.8
27-Mar 191.1
28-Mar 190.9
29-Mar 190.9
30-Mar 191.1
Nutrition
Consistent as per the plan posted above. No changes still. I travelled on Thursday with my trusty 6 Pack Bag, eating on the M62.
Training
Training performance has taken a profound hit this week, every session felt very difficult, everything felt incredibly heavy, and I just didn’t manage to maintain the same level of performance.
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
Averaged 7.2 hours a night over the week, with better performance than last week, averaging at a quality rating of 89%, but despite this I still felt tired during the day
.
Energy
As per the above, energy levels have taken a decline despite improved sleep, I’m pretty good in work, but have started to feel tired towards the end of the day around my training window - which isn’t optimal.
Mood
Generally been ok, other than the frustration with training performance.
Work
Busy as ever, ending Q1 and entering what will be another challenger quarter for the business. My career is pretty much everything to me, and I continue to push hard to progress, I had one trip last week which was easy to manage but compressed my training window in the evening / and I had to adjust my recover time to compensate.
Routine
Routine has been pretty Normal, other than one day last week.
Stress levels
Monday and Tuesday were tough days in work, but stress is manageable. I did wake up once thinking of work on Monday night but not overly stressed.
Food focus / Hunger / Appetite
Surprisingly very different to last week, I didn’t feel as hungry, although I’m always ready to eat - food focus always high.
Feedback from AJ
Another productive week from a physique perspective, not so much from a training and therefore unsurprising that the next few days are Deload - which works well with my work schedule travelling abroad.
Summary
Progress to date - 94.7kg > 86.6kg
No changes in nutrition
No changes in expenditure.
12 Weeks in / 24 Weeks out.
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Simon Jones
Mar 30, 2019
24 Weeks Out
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Holly Davage
Mar 25, 2019
I feel you on the food focus - mine is very very high even in the depths of offseason. I am an avid foodie and my family run a catering/wholesale business so my life constantly revolves around food!
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Simon Jones
Mar 24, 2019
Physique Changes
Leaner in midsection, glutes, hamstrings and quads.
Scales
On average, down from last week at the required Rate of loss -
18-Mar | 193.5
19-Mar | 192.9
20-Mar | 192.9
21-Mar | 193.1
22-Mar | 193.1
23-Mar | 192
Nutrition
Consistent as per the previous plan posted above. Saturday I travelled down to see my friend in Dursley and we went to train at the Watson Gym in Bath and went to Graze where I opted for the Cod and Vegetables (Yes – in a Steakhouse) – I kept back the fat from my first meal to compensate for any additional cooking oils they might have used. It was a very optimal decision. In terms of Fibre intake following the previous week summary – AJ recommended the use of Psyllium husk which I have introduced as of today.
Training
Training performance is good, onto the second mesocycle which has not got onto the best of starts with some form issues and historical injury niggles proving problematic. I’m definitely noticing a smaller version of me when training, push performance and legs in particular are becoming more and more challenging. In particular, I’m struggling with shoulder press (both machine and dumbbell), & Hack Squat on Legs B (Quad Focused). As Legs B is the workout I’m struggling mostly to recover from, we have reduce the volume simply by removing the 2 sets of walking lunges.
Cardio / Activity C
ardio is still 20 mins on stationary bike (MISS) after every training session. Steps target the same at 15,000 and hitting this average.
Sleep
Average sleep down from 7.4 to just over 7 hours – with performance reducing from 82% to 78%. Quality down due to staying at a friend’s on Saturday night.
Energy
Had a few days last week where I felt a little worse for wear, but generally energy is very good and motivation to train is high.
Mood
Still in a very good place – no noticeable changes.
Work
Still performing as I need to, I’m travelling to Germany on Sunday the 31st until Wednesday – there is a gym locally which appears to be well equipped, and a lidl not far from the hotel – therefore food choices will be adjusted to suit (I will document these flexible days on this too’. Unknown yet as to whether we will schedule a deload – this will be discussed next check in.
Routine
Routine has been normal, no real changes to work hours, and training time is the same, and I’m a cowboy builder on the weekend (renovating my house – will post photos of this too). I went to see a friend on Saturday until today, which was well needed. Next week, as per the above – I have travel planned, and I’m also travelling on Thursday (UK), but don’t anticipate any significant disruption/
Stress levels
Less Espresso > Less Stresso…. No caffeine is just proving hugely beneficial in stress management.
Food focus / Hunger / Appetite
Hunger levels were noticeably higher last week which we discussed at the check in. Appetite strong and food focus (I’m a bit of a Foodie) – is always pretty high.
Feedback from AJ
Positive feedback from AJ, we are on track, no changes to nutrition or cardio, as above – we’ve removed a little volume from Legs B.
Another productive week.
Summary
Progress to date - 94.7kg > 87.1kg.
No changes in nutrition
No changes in expenditure.
11 Weeks in / 25 Weeks out.
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Simon Jones
Mar 24, 2019
25 Weeks Out
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Simon Jones
Mar 16, 2019
Physique Changes
Noticeably leaner in mid section, glutes, hamstrings (and face).
Scales
Very static from last Sunday, hovering at 194 Pounds up until Yesterday, where it dropped to 192. Bowel movements were much less frequent this week which probably caused the static weight.
11-Mar | 194.6
12-Mar | 194.6
13-Mar | 194.6
14-Mar | 194.4
15-Mar | 194.4
16-Mar | 192.2
Nutrition
Consistent as per the plan posted above. Water intake probably a little less religious this week as I was in training with work, and couldn’t escape to the loo as needed.
Training
Training performance still very strong, ending the first mesocycle with minimal losses in strength. Holding onto push performance and legs is becoming increasingly challenging however, but they will not regress without a fight. I am beginning to notice a lighter version of me, and it’s apparent in sessions.
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 is consistent, between 7/8 hours with an average performance of circa 80%. I’m waking up a minimum of once in the night to go to the bathroom.
Energy
Energy levels are consistent following the removal of Caffeine. No huge highs / and no real lows. I’m focused in work, and perform as required.
Mood
Generally fantastic. I do get slightly frustrated when my schedule in work changes, as it compresses my evenings and my session lengths are generally pretty long. Legs B Workout is not my favourite, so I am pretty grumpy when this session comes around - but I get on with it.
Work
As we are nearing the end of Q1, work is challenging and very demanding. No travel this week, but I do have some up coming travel in April overseas which will mean we might need to schedule a Deload around this time.
Routine
Routine has been normal, no real changes to work hours, and training time is the same, and I’m a cowboy builder on the weekend (renovating my house).
Stress levels
Reduction (elimination) of caffeine has had a profound reduction in perceived stress. Everything seems much more manageable and I’m slightly less erratic, which is also supporting my mood.
Food focus / Hunger / Appetite
Starting to notice elevated sense of smell, hunger levels manageable and appetite good.
Feedback from AJ
Positive feedback from AJ, we are on track, no changes to nutrition or cardio, we might need to change a few exercises round as I’m experiencing some lower back fatigue. AJ suggested the introduction of a fibre supplement to support bowel movement.
Another productive week.
Summary
Progress to date - 94.7kg > 87.2kg.
No changes in nutrition
No changes in expenditure.
10 Weeks in / 26 Weeks out.
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aj
Mar 15, 2019
Probably one of THE BEST logs on the damn site!! Amazing stuff dude.
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Simon Jones
Mar 15, 2019
26 Weeks Out
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Simon Jones
Mar 11, 2019
Nutrition
Training Day
Non-Training Day
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Simon Jones
Mar 11, 2019
Week 1 - 8 Progress Photos
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Simon Jones
Mar 10, 2019
Week 1 - 8 Summary (35 Weeks Out - 27 Weeks Out)
My Starting weight was 208.56 Pounds (quite a lot over my previous stage weight).
Initial Macros were set as follows -
Training Days - C: 275 | P: 250 : F: 55
Non Training Days - C: 250 : P: 250 : F 55.
Although, for the first 3 weeks - I had miscalulated my food plan and was eating an extra egg per day - and was soon rectified. It is famously known as the 3 egg = 3 Glute lines formula.
My cardio is set at 20 Minutes MISS, Post Workout - which I do on a stationary bike.
My Step Target is set at 15,000 Per Day.
I'm following a Pull A, Push A, Legs A (Off) Pull B, Push B, Legs B (Off) Rotation.
My Scale weight Rate of loss has been a little slow, but consistent - (Averages as follows);
Week 1 - 206.64
Week 2 - 203.87
Week 3 - 203.25
Week 4 - 202.91
Week 5 - 201.24 (Deload + Caffeine Removal).
Week 6 - 199.11
Week 7 - 197.17
Week 8 - 196.35
No changes have been made to nutrition or cardio, as progress is consistent.
In terms of nutritional set up, I've only made one change to Meal 1 on Training Day to have a higher fat meal an reserve carbs for later in the day.
I have also changed Whey protein to an Isolate.
My food choices are consistent and adherance is good. I have had one day where I deviated and ended up making poor food choices and far exceeded my macro allowance. Lesson Learnt.
Post my deload, I'm still a Non-Stim Simon - I feel much better mentally without caffiene.
Things are starting to take shape at this weight, and we continue.
Simon
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Simon Jones
Mar 10, 2019
Introduction
My name is Simon Jones, from lovely North Wales. I spend most of my time sitting at a desk during the day and under a bar at night.
A Massive bodybuilding fan from a very early age - inspired from the Levrone, Coleman, Yates era and have the injuries and niggles to prove trying to replicate everything they did (didnt quite match Ronnie's crazy squat however - although BBQ sauce was a staple).
Luckily, I was a pretty fat kid most of my life, so having an appetite combined with the heavy training did serve me pretty well, and I have a decent amount of mass to show for it.
Last Year, was the first Year I took most of this fat off - and competed for the very first time at the UKDFBA Heart of England show. Unfortunately, there was still some remains of the bulkier version of me - and as a result, didn't place as well.
But what it did show was that I do have a good physique, one which I consider to be quite balanced and symmetrical, the perfect recipe to be incredibly competitive. All of which (combined with the ambitious / competitive element in me), has driven the desire to prove this on stage.
I will be Competing at the UKDFBA Northern on the 8th of September & BNBF Northern on the 15th of September.
I started Prep at 35 Weeks out with AJ, Currently 27 Weeks out - I will Post a summary of the Last 8 Weeks shortly and aim to provide weekly updates from now on - I hope you all enjoy.
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.
Physique Changes
Leaner in quads, hamstrings from the side, slight improvement in mid-section, shoulder detail improving.
Scales
Very productive week from a scale weight perspective. Averaging just under 193 last week, down to an average of 191 this week.
25-Mar 191.3
26-Mar 191.8
27-Mar 191.1
28-Mar 190.9
29-Mar 190.9
30-Mar 191.1
Nutrition
Consistent as per the plan posted above. No changes still. I travelled on Thursday with my trusty 6 Pack Bag, eating on the M62.
Training
Training performance has taken a profound hit this week, every session felt very difficult, everything felt incredibly heavy, and I just didn’t manage to maintain the same level of performance.
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
Averaged 7.2 hours a night over the week, with better performance than last week, averaging at a quality rating of 89%, but despite this I still felt tired during the day
.
Energy
As per the above, energy levels have taken a decline despite improved sleep, I’m pretty good in work, but have started to feel tired towards the end of the day around my training window - which isn’t optimal.
Mood
Generally been ok, other than the frustration with training performance.
Work
Busy as ever, ending Q1 and entering what will be another challenger quarter for the business. My career is pretty much everything to me, and I continue to push hard to progress, I had one trip last week which was easy to manage but compressed my training window in the evening / and I had to adjust my recover time to compensate.
Routine
Routine has been pretty Normal, other than one day last week.
Stress levels
Monday and Tuesday were tough days in work, but stress is manageable. I did wake up once thinking of work on Monday night but not overly stressed.
Food focus / Hunger / Appetite
Surprisingly very different to last week, I didn’t feel as hungry, although I’m always ready to eat - food focus always high.
Feedback from AJ
Another productive week from a physique perspective, not so much from a training and therefore unsurprising that the next few days are Deload - which works well with my work schedule travelling abroad.
Summary
Progress to date - 94.7kg > 86.6kg
No changes in nutrition
No changes in expenditure.
12 Weeks in / 24 Weeks out.
24 Weeks Out
I feel you on the food focus - mine is very very high even in the depths of offseason. I am an avid foodie and my family run a catering/wholesale business so my life constantly revolves around food!
Physique Changes
Leaner in midsection, glutes, hamstrings and quads.
Scales
On average, down from last week at the required Rate of loss -
18-Mar | 193.5
19-Mar | 192.9
20-Mar | 192.9
21-Mar | 193.1
22-Mar | 193.1
23-Mar | 192
Nutrition
Consistent as per the previous plan posted above. Saturday I travelled down to see my friend in Dursley and we went to train at the Watson Gym in Bath and went to Graze where I opted for the Cod and Vegetables (Yes – in a Steakhouse) – I kept back the fat from my first meal to compensate for any additional cooking oils they might have used. It was a very optimal decision. In terms of Fibre intake following the previous week summary – AJ recommended the use of Psyllium husk which I have introduced as of today.
Training
Training performance is good, onto the second mesocycle which has not got onto the best of starts with some form issues and historical injury niggles proving problematic. I’m definitely noticing a smaller version of me when training, push performance and legs in particular are becoming more and more challenging. In particular, I’m struggling with shoulder press (both machine and dumbbell), & Hack Squat on Legs B (Quad Focused). As Legs B is the workout I’m struggling mostly to recover from, we have reduce the volume simply by removing the 2 sets of walking lunges.
Cardio / Activity C
ardio is still 20 mins on stationary bike (MISS) after every training session. Steps target the same at 15,000 and hitting this average.
Sleep
Average sleep down from 7.4 to just over 7 hours – with performance reducing from 82% to 78%. Quality down due to staying at a friend’s on Saturday night.
Energy
Had a few days last week where I felt a little worse for wear, but generally energy is very good and motivation to train is high.
Mood
Still in a very good place – no noticeable changes.
Work
Still performing as I need to, I’m travelling to Germany on Sunday the 31st until Wednesday – there is a gym locally which appears to be well equipped, and a lidl not far from the hotel – therefore food choices will be adjusted to suit (I will document these flexible days on this too’. Unknown yet as to whether we will schedule a deload – this will be discussed next check in.
Routine
Routine has been normal, no real changes to work hours, and training time is the same, and I’m a cowboy builder on the weekend (renovating my house – will post photos of this too). I went to see a friend on Saturday until today, which was well needed. Next week, as per the above – I have travel planned, and I’m also travelling on Thursday (UK), but don’t anticipate any significant disruption/
Stress levels
Less Espresso > Less Stresso…. No caffeine is just proving hugely beneficial in stress management.
Food focus / Hunger / Appetite
Hunger levels were noticeably higher last week which we discussed at the check in. Appetite strong and food focus (I’m a bit of a Foodie) – is always pretty high.
Feedback from AJ
Positive feedback from AJ, we are on track, no changes to nutrition or cardio, as above – we’ve removed a little volume from Legs B.
Another productive week.
Summary
Progress to date - 94.7kg > 87.1kg.
No changes in nutrition
No changes in expenditure.
11 Weeks in / 25 Weeks out.
25 Weeks Out
Physique Changes
Noticeably leaner in mid section, glutes, hamstrings (and face).
Scales
Very static from last Sunday, hovering at 194 Pounds up until Yesterday, where it dropped to 192. Bowel movements were much less frequent this week which probably caused the static weight.
11-Mar | 194.6
12-Mar | 194.6
13-Mar | 194.6
14-Mar | 194.4
15-Mar | 194.4
16-Mar | 192.2
Nutrition
Consistent as per the plan posted above. Water intake probably a little less religious this week as I was in training with work, and couldn’t escape to the loo as needed.
Training
Training performance still very strong, ending the first mesocycle with minimal losses in strength. Holding onto push performance and legs is becoming increasingly challenging however, but they will not regress without a fight. I am beginning to notice a lighter version of me, and it’s apparent in sessions.
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 is consistent, between 7/8 hours with an average performance of circa 80%. I’m waking up a minimum of once in the night to go to the bathroom.
Energy
Energy levels are consistent following the removal of Caffeine. No huge highs / and no real lows. I’m focused in work, and perform as required.
Mood
Generally fantastic. I do get slightly frustrated when my schedule in work changes, as it compresses my evenings and my session lengths are generally pretty long. Legs B Workout is not my favourite, so I am pretty grumpy when this session comes around - but I get on with it.
Work
As we are nearing the end of Q1, work is challenging and very demanding. No travel this week, but I do have some up coming travel in April overseas which will mean we might need to schedule a Deload around this time.
Routine
Routine has been normal, no real changes to work hours, and training time is the same, and I’m a cowboy builder on the weekend (renovating my house).
Stress levels
Reduction (elimination) of caffeine has had a profound reduction in perceived stress. Everything seems much more manageable and I’m slightly less erratic, which is also supporting my mood.
Food focus / Hunger / Appetite
Starting to notice elevated sense of smell, hunger levels manageable and appetite good.
Feedback from AJ
Positive feedback from AJ, we are on track, no changes to nutrition or cardio, we might need to change a few exercises round as I’m experiencing some lower back fatigue. AJ suggested the introduction of a fibre supplement to support bowel movement.
Another productive week.
Summary
Progress to date - 94.7kg > 87.2kg.
No changes in nutrition
No changes in expenditure.
10 Weeks in / 26 Weeks out.
Probably one of THE BEST logs on the damn site!! Amazing stuff dude.
26 Weeks Out
Nutrition
Training Day
Non-Training Day
Week 1 - 8 Progress Photos
Week 1 - 8 Summary (35 Weeks Out - 27 Weeks Out)
My Starting weight was 208.56 Pounds (quite a lot over my previous stage weight).
Initial Macros were set as follows -
Training Days - C: 275 | P: 250 : F: 55
Non Training Days - C: 250 : P: 250 : F 55.
Although, for the first 3 weeks - I had miscalulated my food plan and was eating an extra egg per day - and was soon rectified. It is famously known as the 3 egg = 3 Glute lines formula.
My cardio is set at 20 Minutes MISS, Post Workout - which I do on a stationary bike.
My Step Target is set at 15,000 Per Day.
I'm following a Pull A, Push A, Legs A (Off) Pull B, Push B, Legs B (Off) Rotation.
My Scale weight Rate of loss has been a little slow, but consistent - (Averages as follows);
Week 1 - 206.64
Week 2 - 203.87
Week 3 - 203.25
Week 4 - 202.91
Week 5 - 201.24 (Deload + Caffeine Removal).
Week 6 - 199.11
Week 7 - 197.17
Week 8 - 196.35
No changes have been made to nutrition or cardio, as progress is consistent.
In terms of nutritional set up, I've only made one change to Meal 1 on Training Day to have a higher fat meal an reserve carbs for later in the day.
I have also changed Whey protein to an Isolate.
My food choices are consistent and adherance is good. I have had one day where I deviated and ended up making poor food choices and far exceeded my macro allowance. Lesson Learnt.
Post my deload, I'm still a Non-Stim Simon - I feel much better mentally without caffiene.
Things are starting to take shape at this weight, and we continue.
Simon
Introduction
My name is Simon Jones, from lovely North Wales. I spend most of my time sitting at a desk during the day and under a bar at night.
A Massive bodybuilding fan from a very early age - inspired from the Levrone, Coleman, Yates era and have the injuries and niggles to prove trying to replicate everything they did (didnt quite match Ronnie's crazy squat however - although BBQ sauce was a staple).
Luckily, I was a pretty fat kid most of my life, so having an appetite combined with the heavy training did serve me pretty well, and I have a decent amount of mass to show for it.
Last Year, was the first Year I took most of this fat off - and competed for the very first time at the UKDFBA Heart of England show. Unfortunately, there was still some remains of the bulkier version of me - and as a result, didn't place as well.
But what it did show was that I do have a good physique, one which I consider to be quite balanced and symmetrical, the perfect recipe to be incredibly competitive. All of which (combined with the ambitious / competitive element in me), has driven the desire to prove this on stage.
I will be Competing at the UKDFBA Northern on the 8th of September & BNBF Northern on the 15th of September.
I started Prep at 35 Weeks out with AJ, Currently 27 Weeks out - I will Post a summary of the Last 8 Weeks shortly and aim to provide weekly updates from now on - I hope you all enjoy.
Simon