Simon Jones | 2019 | Contest Prep

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 Glutelines 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 + Caffiene 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, didnt 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