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Happy New Year!; Losing fat; My final bulking stats.

Monday, January 1, 2007 by  
Filed under Daily Blog


Even though I’m on vacation, I wanted to do a special update today. It’s the start of the New Year, and there will be a lot of new people coming to the site. Also, today is the end of my bulk and the start of my cutting phase.

First off, I’d like to wish everyone a very Happy New Year! I know many of you have made fitness-related resolutions for 2007, and I think that’s great! What’s not so great is that the majority of people who resolve to lose fat as a new year resolution will fail. You don’t have to be one of those people! I believe that people fail for several reasons…

Starvation diets. These diets are horrible – plain and simple. Don’t be tempted by fast results. Not only will you be miserable and feel deprived, you’ll lose muscle along with fat. When you go back to eating “normally” you’ll put all the weight back on, and you will actually be more fat when you “yo-yo” back to your pre-resolution weight. Why? Your starvation diet burned some of your muscle for energy, and when you resumed your normal eating habits that muscle was replaced with fat. Your body metabolizes considerably more calories to sustain a pound of muscle compared to what it burns to sustain a pound of fat. That means once you lose muscle and go back to what you once were eating to maintain a particular weight, your body no longer needs that amount of calories. That excess energy is stored as fat. This is why you want to preserve your muscle while losing weight. Weight training is an important part of fat loss! Many people ignore this important advice and set themselves up for failure before they even start.

Lack of knowledge. Most people simply don’t know how to lose fat correctly. It’s not their fault: most of the crap that is constantly regurgitated in the media is simply dead wrong. For example, I’m still amazed at how many people think they are going to crunch their way to a six-pack. Fad diets are another serious misstep. The “secret” to healthy, sustainable fat loss is not hard! Read on…

Lack of motivation. Everyone wants to look great, but very few can sustain the motivation to follow through long enough to make it happen. That’s where the JSF forum community comes in. I encourage everyone reading this to join the forum and become part of the community. Our members are real people, just like you. Some are total beginners, and some are seasoned veterans. Being part of a community of like-minded individuals is vital for most people who are attempting something difficult, and we’re talking about a major life change here!

How much would you pay to have all this information? To finally know the secrets that will allow you to lose fat, gain muscle and have the body of your dreams? To have a support network of caring, friendly and knowledgeable people at your fingertips? Well, you’re in luck because you’ve found John Stone Fitness. If you think it sounds like I’m trying to sell you something, then you are right: I’m trying to sell you on the idea that YOU CAN DO IT and you don’t need to spend money on “miracle programs”. All the information you need is 100% FREE right here on JSF. Start by reading the informative “sticky threads” in the Beginner’s Forum. Feel free to lurk and read, or take part and introduce yourself. To become part of the community, all you have to do is create a free account.

My own transformation is documented in great detail right here on this site. As you can see, I started off in January 2003 and, just like many of you, I wanted to lose fat and get healthy. I lost the fat, and over the past four years my goals have changed and evolved. Lately I’ve been working hard to add lots of muscle. In fact, I just finished another 4-month “bulking” phase (final bulking stats are below), and now it’s time for me to shed the fat I added during my bulk and reveal the new muscle. Over the next 4-5 months I’ll be dieting down to my “beach body”, and will reach 6% body fat sometime this spring.

Here is my complete 2007 cutting program, and this is my post-bulk analysis and 2007 cutting predictions.

Here are the actual gains I made during my 2006 bulk (all measurements are taken “cold”/unpumped):

  Sep 1, 2006 Jan 1, 2007 +/-
Weight (lbs) 202.4 236 +33.6
Body Fat % 9% 14% +5%
Waist 32″ 36″ +4″
Hips 38.25″ 42″ +3.75″
Forearms 13.5″ 14.25″ +.75″
Arms 17″ 18.25″ +1.25″
Thighs 24″ 28″ +4″
Calves 16.5″ 17.75″ +1.25″
Chest 43″ 46″ +3″

There was not a lot of change during the 4th month of my bulk. I did add some size to my chest and quads, and a little bit of size to my arms (I’m still just shy of 18.5 inches, and I always round down so I had to put 18.25 inches in as my final arm stat). Nearly 18.5 inch arms for a natural trainee is quite large, so I’m not surprised that my progress has slowed in that area. I made some progress with my delts and traps, too, but I still think the 4th month of bulking was mostly superfluous. Next year if I do another bulk it will be for three months.

So today is the first day of my 2007 cutting phase, and I’m totally stoked! Even though I’m on vacation, I will be eating my strict cutting diet and performing all workouts as scheduled.

I will resume my normal daily updates to this site after my vacation – January 15, 2007. Again, Happy New Year everyone!

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