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New progress photos; Last quarter of 2010 backslide inspires a challenge.

Thursday, February 17, 2011 by  
Filed under Daily Blog

February
17
2011
January 16, 2011

January 16, 2011

Yesterday was my highest volume workout of the week (chest/triceps/delts – here’s the actual workout), and that was just fine by me because I was really in the mood to lift. I know I sound like a broken record, but once again I was able to add weight to every exercise and hit my target rep range. My strength improvements are showing no signs of abatement as I continue to cut body fat and whip myself back into shape. I’m almost seven weeks in to this cut, and my motivation is stronger now than the day I started. I’ve managed to build a tremendous amount of momentum by remaining very strict and focused, and it’s really paying off.

I took a couple of new progress photos yesterday afternoon. They can be found in my 2011 Training Photo Album. I’m just below 12% body fat right now, so there’s still a lot of hard work ahead before I reach my goal of 7% body fat. Truth of the matter is I never should have let myself get above 10% body fat in the first place. I got way too sloppy with my diet the last few months of 2010, and my body fat slowly climbed all the way up to 15.9%. That’s just ridiculous–especially after I did such a fantastic job of maintaining single digit body fat levels all summer long. The price? About 9-10 additional weeks of strict dieting. If I’d maintained single digit body fat through the winter months I’d be wrapping this cut up right about now.

I was just talking with Lisa this morning about how sloppy I got with my diet from about October 2010 through the end of the year. That’s the dangerous side of my “all or nothing” sword. Once I get caught up in a particular pattern (good or bad) I tend to stay in that mode. It’s my greatest strength and my greatest weakness. The thing is, I was not really enjoying the overly-relaxed diet at all! I didn’t like how the junk food was making me feel: my energy was down, my strength was off, my cardio started to really suck as my body fat increased, I felt like a big oaf on my mountain bike and my positive attitude was becoming poisoned by the internal disgust I felt for allowing it to continue.

Yeah, the last three months of 2010 is the closest I’ve come to a real backslide since my initial transformation in 2003. Thankfully a few months of sloth was all it took to remind me of how much I despise unhealthy living, being out of shape and not looking and feeling my best. The important thing is I recognized what was happening, did something about it and learned from it.

Maintaining single digit body fat levels over the summer is not going to be that hard for me, but this fall and winter I’m giving myself a real challenge: on January 1, 2012 I will still be under 10% body fat.

John Stone Fitness Comments

5 Responses to “New progress photos; Last quarter of 2010 backslide inspires a challenge.”
  1. Wow… Reality! I like the honesty and moreso the enthusiasm you put into living a healthy lifestyle. I can see how you feel as though you let yourself and others down but 15% BF is in the real world – still healthy! I’m so glad you’re back on track. For me, 11-12% is good and maintainable for others like you will stop at nothing but excellence. You have my full respect and I can’t wait to see the results!

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  2. Looking good John!

    Yep, I know the “all or nothing” thing all too well. My friends were laughing at me yesterday because I was looking at the nutrition info at Taco Bell trying to find the least unhealthy thing to eat (Chicken Enchirito was not very damaging FWIW). That’s the only way I can stick to it though – you have to think about healthy eating constantly, or else I give myself “permission” to be bad, and there is no stopping.

    Out of curiousity – how long did your highest volume workout take? I keep reading stuff on the forums that lifting shouldn’t take much more than 1 hour, but I don’t see how it would be possible to fit a high volume workout in 1 hour.

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    • Thank you!

      I guess we have different definitions of “all or nothing”. You’d never catch me eating at Taco Bell (or any other restaurant) right now.

      As for yesterday’s workout, how about 45 minutes? 🙂

      Once the buzzer sounds the pace is absolutely relentless.

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      • Haha, yes, Taco Bell is a once-a-week lunch with friends thing. The majority picks the location. Not my normal place to eat lunch.

        Wow – 45 minutes? That’s awesome. I’m going to have to look at your workout routines (probably at the ones you were doing years ago… 🙂 )

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