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.
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