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Ready to cut; Post-vacation fitness report; 11th anniversary.

Monday, January 6, 2014 by  
Filed under Daily Blog

January
6
2014

Hello friends! I hope everyone enjoyed a wonderful holiday season, and had a happy and safe New Year’s day celebration.

I enjoyed my time off, but it’s always nice to be back after a break. This week I’ll preparing for my 2014 cut, which starts a week from today (Monday, January 13, 2014).

My goal for this cut is to diet down to the lightest weight I’ve been since my original transformation 11 years ago: 160 pounds. You can read more about how I’ll be going about this cut in the following blogs:

General principles.
Detailed raw foods list.
Weight training plan.
Recipes.

As I always do when cutting or bulking, I’ll be logging every single calorie and tracking all my stats. As I said a few weeks ago, I’ll be moving away from JSF BodyShop (which I’m closing down). I’ve decided to track my diet and stats on MyFitnessPal, which is fast, free, has a massive food database, is easy to use and boasts a full-featured mobile app. Over the next week I’ll port my recipes from JSF BodyShop over to MyFitnessPal, and finish setting up my account. Links will be provided next Monday.

So… it looks I have a little more work to do on my cut, thanks to my vacation. πŸ™‚ Let’s take a quick look at my diet and training over the past few weeks.

DIET: Sloppy. Really sloppy. I ate without restriction, and a lot of food was what I would consider splurges or so-called “cheat” foods. Everything from the Christmas pork roast I prepared (delicious!) to pizza to BBQ to chocolate chip cookies to movie theater popcorn to Mexican food. I ate it all, and lots of it. I didn’t skimp on the libations, either: I drank daily during my entire vacation.

This morning I’m up to 183 pounds. That’s nearly a nine pound gain over the past three weeks. I need to point out that is a bloated 183 pounds–probably 4 pounds of that is water weight. So, I estimate that I put on 5 pounds of fat over the past three weeks. I have not taken a body fat reading, but I estimate I’m around 11% (adjusted). I’ll pay for that with an extra 2-3 weeks of cutting.

Hey I didn’t say it was going to be pretty. But the truth is the truth.

The sloppy diet was bad enough, but the lack of saddle time compounded things. Which brings me to…

TRAINING: The week of December 16-22 I only logged a scant 33 kilometers on my bike. The week of December 23-29 wasn’t much better: just 63 kilometers. Between all the social gatherings, family and other holiday activities I was not able to get away and ride as much as I would have liked.

Also, Loki (who just celebrated his 18th Birthday a few days ago!) can not be left alone for more than an hour. As you can see in the video, Loki’s back legs are very weak. He often falls and can’t get up without assistance, and so leaving him for any length of time is not something I am willing to do. Because of this, I’ve been restricted to relatively brief 1 hour/33 kilometer rides when Lisa is not here to watch Loki.

From yesterday's 81 kilometer ride.  It was an absolutely beautiful day!

From yesterday’s 81 kilometer ride. It was an absolutely beautiful day!

Last week, December 30 – January 5, I returned to my usual weekly riding distances, and logged a much more respectable 250 kilometers. Between the lack of saddle time, the food and the alcohol I have definitely lost fitness. On yesterday’s 81 kilometer ride I really noticed the weight gain as I hauled my fat ass over the hills of Clermont. I pushed hard on the ride, averaging a 173 BPM heart rate over more than 2.5 hours (216 “Extreme” suffer score). I even managed to set two new PRs yesterday, which is astonishing considering I’m nowhere near my peak right now. That was pure tenacity.

Even though it hurt, I really enjoyed being out there pushing myself again. I am ready to dig deep and start cutting in Hardcore Mode™. It’s going to feel great hitting those hills 23 pounds lighter! πŸ™‚

I’d be remiss if I didn’t mention that today is the 11th anniversary of the start of my initial transformation! I’ll never forget the morning I climbed out of bed and took the first of what would be a long series of daily transformation progress photographs. Without fail, for the next 479 days I took front and profile photographs as I continued on my journey to good health.

Here are those first two photographs (and here is the entire series of daily front and profile photographs):

January 6, 2003January 6, 2003

By mid-June 2003 I’d reached my fat loss goal. I’d lost 55 pounds of fat, dropped from 30% body fat to about 8% body fat, gained some muscle and was in great shape for the first time in more than a decade. Even after reaching my fat loss goal, I was hooked: I continued to train hard, eat healthy and update this site every single day.

Here’s how I looked just one year after taking the above photos:

January 6, 2004January 6, 2004

 

Even though my fitness goals have changed many times over the years, one thing has never changed: I love being healthy and fit! I sometimes reflect on what my life was like prior to 2003, and I can’t imagine ever going back to that.

Okay, enough reminiscing. I’m ready to get busy getting shredded. Who’s with me?!

John Stone Fitness Comments

28 Responses to “Ready to cut; Post-vacation fitness report; 11th anniversary.”
  1. 183! Way to live it up man! Somehow I managed to only gain about 1.5 lbs over the holidays even though I indulged quite a bit. I’m actually starting to wonder if it is possible for me to get to 160 lbs without losing significant muscle. I know I can get to about 168 and still keep some muscle so I’m thinking 165 might be thge stopping point. I’m going to cut dwon to that and decide if I need to go lighter. Good luck and its great to have you back!

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    • Great job mitigating the holidays, Craig! Yeah, I think the real problem was my lack of activity. My diet last week was just as bad as at was the two weeks prior, but I did not put on any weight last week. The only difference was my saddle time. It’s amazing how much I can eat when I’m riding 250-300 kilometers per week!

      I hear you on muscle loss. I’m also going to carefully monitor my performance. While my goal remains 160 pounds, there’s no shame in ending the cut a little early if it starts to become counter-productive.

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  2. Thanks everyone, it’s been a phenomenal 11 years, and I’ve made some great friends because of JSF. Awesome that some of you have been reading for so long! πŸ™‚ Shelia, don’t be sad about Loki: he’s extremely loved (and knows it!) and still has great quality of life, even at his advanced age.

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  3. Well done John. Your biking photos inspired me to have a good and although I’m still new to it I’m having great fun. Powerlifting and bodybuilding get boring fast but this I can see becoming a long term thing.

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  4. I still remember when I stumbled upon twowiresthin all the way back then and was in awe. I showed your transformation pics to everyone who was thinking they couldn’t change how they looked and felt. Ironically it took me ten years until I had the motivation to start my own transformation and I was a bit amused when I realised I was the same age when I got off my butt as when you started your fitness journey. Takes a while for stubborn men it seems πŸ™‚

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  5. Have fun John! I’d say good luck, but luck isn’t needed when John Stone enters Hardcore Modeβ„’. Really looking forward to reading about the cut as you progress.

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