Thread: J'Bo is back with avengeance !!

Hi and welcome back.

Sounds like you've had a few rough year, it'll be interesting to see who your quest for a pro card goes.

I'll definitely watch and give me $.02 whenever I can.

So do you have a plan since you mentioned being 44 weeks out and already 6 weeks into a diet?

Yeppers the plan is to diet down until the end of July when I am doing a photo shoot for the business. Then I will take a few weeks off of training and go hard in September to build and put on some size where I need it. Once I get the photo shoot pics I will post them so you guys can see where I am at and pick the physique apart Thanks for visiting!

Yesssssss! I brought you a journal warming present.....



I'll make all attached images much smaller in the future, of course.

Welcome back, Ma'am.

Now,let's get down to bidness..

So far the diet is working really well as are the supplements so I dont need alot of input on that area ..FINE!. but I am always open to suggestions! Pfffft,Yeah Right. Training wise I have played with several approaches.
A. Full body HIIT with resistance exercises as well as plyo's
B. Traditional lifting with higher traditional cardio
C. Splitting the legs up (quads/calves and hams/booty) and training them several times a week to stay on top of them
So far what they seem to be responding to most is a combination of HIIT and Cardio (wind sprints, low speed but high incline tread, and low intensity bike).

Please don't over~train.

That is all......I will leave you to Built, et al.

DM: thanks for the input and donuts. too bad it doesnt tempt me one bit ... ok maybe a little!

Originally Posted by DaMayor

Yesssssss! I brought you a journal warming present.....

(I'm moving that pic to my training journal.)

I'll make all attached images much smaller in the future, of course.

Welcome back, Ma'am.

Originally Posted by J'Bo

HEY PEEPS !! Its been about 7 years since I have been on the site and I am looking for some input and motivation along my new journey.

A bit about me for those of you who don't know me.

I use to compete in fitness and figure back in 2001-2004. I did fairly well and competed at a national level with the IFBB. Since 2004 I have been training on and off but nothing major until 2010. I have had a wonky thyroid but its being monitored and I am able to keep it stabilized without meds.

NOW I am on a new journey and competing in 2011. MY goal is to take my pro card at the WBFF BC Show on April 23rd 2011. Heafty goal BUT I go all in or don't go at all I know that I have alot of work ahead of me and therefore my journey has already started!

Glad you're stabilized without meds and best of luck with the WBFF!

Originally Posted by J'Bo

DM: thanks for the input and donuts. too bad it doesnt tempt me one bit ... ok maybe a little!

Ah, so I have a new quest? Identify J'Bo's new food addiction...Hmmm.

I'll just pose in a bed of donuts for my "after" pics.....maybe that will do it for ya!

Okay, Do Not respond to that.

Hey beautiful!
welcome back! remember: pics...or it didn't happen...and if shy..you still have my email...

Now let's get you ripped!

Originally Posted by Curt James

Glad you're stabilized without meds and best of luck with the WBFF!

Thanks CJ! I am very excited about getting back into the comp scene. Even more excited that my thyroid is stable now

Originally Posted by DaMayor

Ah, so I have a new quest? Identify J'Bo's new food addiction...Hmmm.

I'll just pose in a bed of donuts for my "after" pics.....maybe that will do it for ya!

Okay, Do Not respond to that.

No reponse as requested. lol

Originally Posted by Burner02

Hey beautiful!
welcome back! remember: pics...or it didn't happen...and if shy..you still have my email...

Now let's get you ripped!

Thanks B.

Well I woke up this morning and low and behold ... the darn legs decided to tighten up ... I suppose my circuits and sprints did the job !! Woot Woot !!

You go girl!

(June 18- June 24)

Meal One: 2/3 cup egg whites, 1/4 cup oats, 1 tbsp sf jam, 1 tbsp pb
Meal Two: 1 scoop protein (pre-workout)
Meal Three: 1 scoop protein plus 1 pear, apple, or nectaurine (post workout 15min)
Meal Four: 5oz chicken breast, 1/2 cup brown/wild rice (1.5 hours post workout)
Meal Five: 6oz inside or outside round steak with 2 cups steamed greens
Meal Six: 1 tin of tuna plus mayo and cucs (post cardio)

I am using VEGA Antioxidant EFA oil as my fat sources other than my beloved pb which I have problems giving up ... sad but true.

(June 25 - July 1)

Meal One: 2/3 cup egg whites, 1/4 cup oats
Meal Two: 1 scoop protein (pre-workout)
Meal Three: 1 scoop protein plus 1 pear, apple, or nectaurine (post workout 15min)
Meal Four: 5oz chicken breast, 1/2 cup brown/wild rice (1.5 hours post workout)
Meal Five: 6oz white fish with 2 cups steamed greens
Meal Six: 1 tin of tuna plus mayo and cucs (post cardio)

(July 2 - 6)

Meal One: 4oz chicken, 5 cashews
Meal Two: 1 tiny tin of tuna (pre-workout)
Meal Three: 2oz chicken, 5 cashews (post workout 15min)
Meal Four: 5oz chicken breast, 1 cup steamed greens (1.5 hours post workout)
Meal Five: 5oz white fish with 1 cup steamed greens
Meal Six: 1 tin of tuna plus mayo and cucs (post cardio)

(July 7 - 8) Photo Shoot is the 9th

Basically I am thinking of running chicken with yams throughout to get some carbs back in me and depending upon how I am filling out adding some rice cakes with pb and jam plus Thursday night a cheeseburger and the morning of the shoot another cheeseburger with some simple carbs. With experience my tummy reacts best on rice cakes, yams, and cheeseburgers.

Anyone have a few cents to put in?

I'm confused. You're 44 weeks out and already at 13%? How lean are you shooting for - or are you bulking first?

Edit: I see you have a photo shoot July 9. Why are you eating oats and pears if you're trying for keto? What macros are you running?

Built .. sorry for the confusion! yes I am leaning out for a photo shoot and then will be bulking in september in preparation for next april's show.

Gotcha. Now, the rest of my questions?

I have oats, a piece of fruit, and 1/2 cup of rice in there because i thought if i cut all the carbs out 3 weeks out i would die to be honest. lol. Suggestions?

Just answer what I asked you about your macros.

Why would you die without starch and fruit? I went eight months without either and I felt great.

Sorry I dont know what you mean about my macros? You want calorie counts?

I did carb deplete for 5 days a few weeks ago and couldnt think or even drive straight and I felt as though my workouts were being compromised. Therefore I added fruit and the oats back in.

If you suggest cutting the oats out and the fruit then I am all up for doing that. I am assuming that means that my rice goes as well. No biggy. Just replace them with fats I am assuming?

Grams protein, carb and fat, and total calories. That's what "macros" means. You can read the link in my sig on "getting started" if you like (even though you've been at this for a while, some of the jargon might have changed since you were last here).

And yes, replace them with fats. But let's get some numbers up first. What are you running now?

LOL like the link and wondered where some of this lingo came from .. the site has changed alot and we never use to use the term "what macros are you running" ... regardless ... thanks a bunch for being patient with me

Here they are .. this is a typical day of "macros" however I have been playing around with the steak as it seems to be bothering my stomach so some days I replace the beef with a fish portion or another chicken breast .. but the calories are about the same.

TOTAL: 1664
CARBS: 75 G
PROTEIN: 207 G
FATS: 60 G (not including the TBSP of EFA I should be taking)

I am embarassed to say that as I type this out I find myself making excuses ... as most of my clients do ... I just slapped my hand now !!

Okay, so you're carrying about 120 lbs lean mass and your protein is at about 1.5g per pound lean mass. Fats look fine, why not just drop your carbs down to below 50g and up your fats a smidge?

How much are you looking to lose in three weeks - if it's more than two pounds, why not do PSMF for a couple of weeks, lowball the carbup then do a peak-week?

Shit 120lbs of fat free mass sounds low! lol. I feel like a skinny chick all of a sudden

I am not really looking to loose much weight at all .. I would be happy with just getting these legs to firm up a bit more .. could always be tighter !!

Sounds like a good plan to me !! I will drop the fruit and rice but keep the 1/4 cup of oats (since I already pre-made my 6 protein pancakes) and see how that works for the next week.

I just read your "daredevils" article and loved it. I just started doing sprints then lower-intensity cardio this week and saw some good results.

I am doing 5 days of circuit based workouts (45min in length) in the afternoons and then 5 days of evening cardio consisting of 10min wind sprints (30sec full out with 15sec rest) followed by 25-35min of lower intensity bike after about 5min rest. Sound good to you?!

You do?

I've been training like a mofo for nine years, I'm two inches shorter than you and I carry 118 lbs of lean mass at 148 lbs. Most people think I'm too muscular. Why would you feel skinny?

Your workouts don't sound like they're well-suited to your goals given your low calories.

Well I dont feel like I look skinny but just seeing the 120lbs looked low ... thats all

I was afraid that my workouts would have to change given the lower calories and perhaps I should just go back to trad. lifting with the sprints and cardio sessions in the evenings? The circuits are getting tough to do.

What exactly do you want to accomplish in the next three weeks?

I am happy with how everything on me is at the moment other than my upper thighs and butt ... goal in the next three weeks is to tighten the thighs and butt and make sure the skin is smooth and hard!!

Right, but are you looking to drop bodyfat during this time?

I do want to drop some lower body fat ... there isnt alot there to loose ... its mostly just loose at this point.

Dumb question but are you eating the exact same meal structure for all 6 days?

Wow and people think i'm OCD for just being super strict on the weekends.