What up, what up, what up!!! First off, congratulations and thank you A.J, you've put together a masterpiece with what this forum and website is going to become. Your hard work does not go un-noticed, your consistency inspires us all!
My Name is Justin McKeown, 19 years young. Hometown is Philadelphia, PA. #FlyEaglesFly. I became a NASM CPT whilst in High school and have been working as a personal trainer at two gyms for over a year now. My passion for bodybuilding and all things of it is bar none. Entering my sophomore year studying Nutrition & Dietetics at West Chester University. Will become a RD. STATS: 270lbs/122kg/6'3/190.5 cm :) around 20% bodyfat.
As for me, I am currently 12 months into a gaining phase (if you would even label it as a phase at this point #permabulk) lol. But fo real I have made quite the strength gains inside my own realm. I have learned quite a bit about my body and most importantly have acquired a great deal of confidence in myself. I will not rant about that because frankly, that is NOT what this forum is for! But Justin's journey to the stage means so much more than first place or a trophy. SO buckle up fellas (and fell-ettes) because it is going to be one HELL of a prep! (almost a year). I hope you all stay tuned for whats to come because I will surely be following yours as well ;). Below are my current protocols in regards to training, diet, etc. Enjoy! #outoftheordinary IG: justinsfit_ Side note: prep will begin around late October/early November! Until then, we grow!
CURRENT SPLIT: Upper/Lower/Rest/Repeat. With different focuses for each upper and lower respectively. (Chest, back, delts, arms hams or quads.) On my rest days I preform approximately 90 mins of some moderate intensity cardio, usually basketball, Listenting to all my favorite podcasts. Also 4 sets biceps/triceps/calves. Some ab work as well. Just wrapped up a 12 week mesocycle and deloading, which was much needed. I have placed a large emphasis on the four major lifts. Bench, squat, dead and OHP. Current bests are, Bench: 255x5 (poverty) Dead 505x5 Squat 405x5 OHP 185x5. But dont blink because they're all going to be beaten next week. ;)
Diet: Calories between 4500-5000 a day give or take, for those who ask, I have 'macros' per-say but I make a meal plan given the macros/Cals id like to be around and stick to it. i weigh all my protein sources. Thats it. I do not do this currently but when I was pushing weight I would be throwing down a pint of Ben & Jerry's pizza etc at night on top of usual meals on off days (before lower session the following day) . I know, cray. 2 gallons at least of pee a day from the 3 I drink. Try my best to balance sodium/potassium as they're both high. Started this "bulk" around 205 post reverse diet, previously 188 lbs -> post 27 week mock prep Winter 2015-Summer 2016. Started mock prep at 240 lbs. So in all am Up 80 lbs since June 2016.
Thanks for reading lads, if you made it this far, I bid you adieu, but thank you and I hope you stick around as I will be following yours as well!
@celine that is seriously awesome. I am so glad you like them. MUCH more to come
nice to hear that your mini cut is going well! Me too I have the same structure and same foods day in day out. I just prefer it that way, I do not get boring of those foods and I strongly believe that the more often you eat certain foods, the better your body can digest it and utilise energy from its calories.
Tshirts looking nice! already followed you:D and will definitely buy one of those tshirts!
Whats up Fam!
First update in a bit but honestly, not much has happened since then!
Mini cut going super well right now. Calories are 3650 broken into 115 fat, 250 pro, 400 carb.
Weight has been falling off. Started last Tuesday and weight was 286.6. Today's weight one week later is 276 on the dot! Was 280.1 yesterday morning. That is some crazy stuff right there. Even ate super late last night and got 3 hours sleep. Keeping cals here for now.
Id like to touch on diet and how I go about it. For starters, I do not play the whole IIFYM game. Trying to wip up creations in my kitchen like its a damn meth lab. I keep it really simple. I do 5 meals, divide carbs and fats evenly for each meal and distribute fats accordingly to pre/post. This is what i enjoy and what I find works best for me and my clients. If i get bored, I change something up a bit.
Training; going well, so sick of training arms bc im hitting them 4x week, anyone else not like arms? bitches stubborn af anyway. Riding out this meso until i start with AJ and see whats hes go planned for me. Im also going top keep volume on the higher side of the spectrum, why? because honestly its just more fun that way. Also finding out hams can handle more volume than 18 sets per week which sucks bc im close to death on every ham day already.
On the flip side of things, i have a special announcement. A buddy of mine and i Started up our own apparel and training gear company; Strength Unit. Bringing you hard looking apparel and eventually training gear such as wraps straps sleeves belts chalk shoes etc. We have Major plans and look forward to your support. We want the company to be about HARD training, grit and intensity, not abs and aesthetics. Im sure AJ would appreciate it ;) Please check it out, we have some samples up now and will be releasing our OG training shirt shortly so stay tuned. @strength_unit on IG! peace and thanks fellas!
solid m888 looking forward to see the mini cut take effect
inb4 ur log becomes just full days of eating lmao o.O
Helloooo, first week of class had my focus this week thought Id just do a weekly update this time. I Have felt much better this week than my deload, i feel healthier an cv ability is going back up. However, my appetitie was seriously down all week, it could be from doing too much volume post deload, live and you learn i suppose. I dont think i got over 4k cal once this week. Yday was lower quad focus, first time putting lunges in 12 weeks, shit has me FUCKED up now. my legs are killing me srs. Welp, first caloric drop monday but im excited, excited to earn respect and put my name out there.
Meals from yday
M1: out to eat, 2 choc chip pancakes, egg sandwich with bacon ovacado onion, greens, side potatoes
M2: 2 pagels w/ jelly 1 sc whey
M3: 1 sc whey banana and lenny
M4: turkey rice greens
das it. woke up starving. rest day today so arms calves abs traps cardio
8/28/17 update-monday
Great upper session cns feeling it today, appetite down as a result. Scale came in mail today. who knows what we shall see tomorrow morning! School started back up so training is pushed back to around 630 pm rather than 830. Liked it, more people was encouraging.
M1: 4 eggs, oats, fruit
M2: greek, dark choc, muffin
M3: 2 bagels, 4 oz chicken spinach mustard
Intra: 50g gatorade powder
M4: 2sc whey 1 banana
M5: 10 0z prime rib, 230g white rice
M6: Fit crunch protein bar
Thanks man! you as well
Day by day keep up the hard work
8/27/17 update
Sunday, last day of the delaod week, entire day off from gym. Typing this right before i smash first upper day of new meso. Not much to talk about for yesterday so will just post meals
M1: 4 xl eggs, 1 bagel, fruit
M2: met rx pro bar
M3: greek yogurt, dark choc
M4: 12 oz london broil, 400g sweet tator.
M5: serving of plain chocolate ice cream.
A little higher cals than Saturday to aid with todays session. Scale comes tomorrow should have my first weigh in up on Wednesday! stay tuned!
@celine nope! this will be my first. 25 seems like alot but ive got a LOT to lose it should come up fairly quick.
pretty harsh, 25lbs. have you already participated at a show before?
You know my stands on the mini cut man, kill it ;) should put you in a smooth place to start prep. Keep us updated on the new rotation/meso
8/26/17 update
Going to start doing these the day after instead of just before bed when im hanging on by a thread from exhaustion.
This Deload has been Fair at best. I feel recovered and anxious to train again but my sessiosn have just been sub par except one. Ydays full body was absoulte trash. Squats OHP Leg ext incline bb cable row, curls, ext, facepulls. Strenght was very week despite unreal PWO meal. i have an accouncement to make which is that i will be mini cutting from The first week of septmeber unitl late october when i begin prep with AJ! Just trying to make his job a little easier. Going to decrease calories slowly over the weeks, not sure how aggressive i shall go with it. Thoughts? will lose about 25 lbs give or take and brind of CV ability. Hype.
Meals from yday
M1: on the go Wawa. Egg white bowl with chicken n veg. no carbs here.
M2: PWO 2 bagels jack thorburn style. 400g greek with dark choc. fruit.
M3: 2 sc whey frozen fruit sleeve rice cakes. and a lenny
M4: turkey rice spinach onion
M5: 150g greek, fit crunch bar cccd. which was bomb af.
Lower food yday, about 3200 cal. just ordered sclae for mini cut. stay tuned!
8/25/15 Update (a day late)
Unexpectedly fell asleep at the Mrs. last night so missed this log! Yday was quite the busy one, lots of clients. Barely got a gallon of water in was mad dehydrated when I woke this morning. Fixing that today. Suffered from a massive headache all day yday from the 4 hours sleep the night before so I scratched m lower deload session. Didn't feel the need to slug through that during a deload. I do not train intuitively unless deloading and even then rarely. Thus, hitting a full body deload today with squats and OHP leading the way. Meals below (piss poor eating day food supplies were low, you've been there, you gotta make do)
M1: 3 servings kashi cereal 16 oz whole milk. 4 XL eggs. Fruit
M2: Met rx protein bar (410 cal)
M3; Greek, dark choc, 1 bagel
M4: Dinner out with gf {wont list what i ate bc AJ is on prep ;) }
M5: 2 sc whey w water
Felt like sheet most of the day yesterday. Having lots a prep thoughts recently. Ready to fit into clothes normally again! see you tonight w todays update which is going well so far.
MAY have to unfollow thread with your god damn full day of eating haha!! - Man, this is such a detailed thread buddy!! Keep this up, will be so cool to look back on.
With CV ability decreasing, and recovery down, I'd favour v short 10 mins LISS post workout, I've found anecdotally this can improve recovery and if you have a fairly nice intensity to it, you'll gain some CV benefits. :)
8/24/17 Daily Update
Awesome upper deload today, intensity remained high, volume low. Done in 35 minutes. Body is feeling solid, however considering taking Saturday and Sunday off completely before we start day 1 of next meso, thoughts? Lower back could use more rest. Starting to notice cardiovascular ability decrease again. Going to add in some HIIT every 3 off days. Have been favoring just moderate/low intensity i wont lie.
Food today same as always for the most part, will post changes daily.
M1: 3 packets oats, 4 xl eggs, fruit
M2; greek with pb, granola, dark choc
M3: (pre) bagel with jelly, 1 sc whey, 3 rice cakes, banana. no intra during deloads
M4: (post) 2 cup frozen fruit, .5 cup dry oats, 1 sc whey, water
M5: 230g white rice, spinach, TURKEY. 8 oz.
M6: lenny n larry cookie for nightime gainz
Roughly 130g fat
600g carb
250g pro
lets all smash tomorrow , 8 clients lined up for friday and lower deload, lets rideee
bring on the road to the prize J
strong numbers on the big 4 man !
Slowly tapering down cals through October and tracking precisely before we hit the ground running. Ill have enough time to get it all off without having to cut 20 lbs beforehand! Looking to compete still in september 2018. Just starting prep 2.5 months earlier :)
Following mate! o.O no mini-cut til prep then?