The Underground: John Jewett's Off-Season, Vol 2 скачать в хорошем качестве

The Underground: John Jewett's Off-Season, Vol 2

It’s 11 weeks into his off-season and John is nearly 20lb over stage weight. John discusses his potential need for a deload and what he is doing for pre/rehabbing troublesome areas. John also gives a full analysis of his health markers, body anthropometrics, and current diet changes. Full diet and PUSH workout posted below. Body weight: 231.0lb Water: 2 gallons per day Sodium: 1/4 teaspoon pink salt to all meals Training Split: 1. Pull 2. Push 3. Legs 4. Off 5. Pull 6. Push 7. Off DIET: High Day Diet 2x per week 700c/311p/46f, 4458kcal Meal 1 5oz chicken breast, cooked wt 100g oats, dry measure 1 Dave's Killer English Muffin 75g blueberries 100g spinach 1 scoop Animal Pak Powder Meal 2 (pre-workout) 50g Animal Whey, powder wt 100g cream of rice, dry measure 50g banana 3 rice cakes Pre-workout 2 scoops Animal pump Pro Intra-workout 2 scoops Juiced Aminos 15g carbs via Universal Carb Max 3oz pomegranate juice Meal 3 (post-workout) 60g Animal Whey, powder wt 2 Dave's Killer Bagels + 30g organic jelly Meal 4 5oz chicken breast, cooked wt 315g white jasmine rice, cooked wt 1 Dave's Killer English Muffins 5g olive oil 100g spinach Meal 5 5oz sockeye salmon, cooked wt 315g white jasmine rice, cooked wt 100g pineapple 100g green beans Meal 6 5oz chicken breast, cooked wt 1 whole egg 3 Dave's Killer English Muffins 200g salad Moderate Day Diet 3x per week on Push/Leg Days 447c/293p/43f, 3347kcal Meal 1 5oz chicken breast, cooked wt 100g oats, dry measure 75g blueberries 100g spinach 1 scoop Animal Pak Powder Meal 2 (pre-workout) 50g Animal Whey, powder wt 100g cream of rice, dry measure 50g banana 3 rice cakes Pre-workout 2 scoops Animal Pump Pro Intra-workout 2 scoops Juiced Aminos 15g carbs via Universal Carb Max 3oz pomegranate juice Meal 3 (post-workout) 60g Animal Whey, powder wt 1 Dave's Killer Bagels + 20g organic jelly Meal 4 5oz chicken breast, cooked wt 240g white jasmine rice, cooked wt 5g olive oil 100g spinach Meal 5 5oz sockeye salmon, cooked wt 240g white jasmine rice, cooked wt 100g green beans Meal 6 5oz chicken breast, cooked wt 2 whole eggs 15g almond butter 200g salad Low Day Diet 2x per week on Off Days 125c/280p/117f, 2362 kcal Meal 1 4oz chicken breast, cooked wt 40g oats, dry measure 2 whole eggs 10g almond butter 100g spinach 1 scoop Animal Pak Powder Meal 2 6oz chicken breast, cooked wt 70g white jasmine rice, cooked wt 30g almond butter 5g olive oil 100g green beans Meal 3 6oz 93/7 ground beef, cooked wt 70g white jasmine rice, cooked wt 15g peanut butter 100g green beans Meal 4 6oz chicken breast, cooked wt 70g white jasmine rice, cooked wt 30g almond butter 5g olive oil 100g green beans Meal 5 5oz sockeye salmon, cooked wt 70g white jasmine rice, cooked wt 15g pistachios 100g green beans Meal 6 3oz chicken breast, cooked wt 4 whole eggs 300g salad PUSH DAY WORKOUT *warm up sets not included *all sets taken to failure *adjust load to hit prescribed reps 1. DB Lateral Seated: 3x10-15 reps 2. Reverse Band 30 Degree Smith Press: 2x10-15 reps 3. Hammer Strength Flat Chest Press: 2x8-12 reps 4. Hammer Strength Shoulder Press: 1x10-12, 1x12-15 5. Pec Dec Fly: 3x15-20 reps 6. DB Y Raise: 2x15-20 reps 7. Single Arm Cable Lateral 4x10-20 reps 8. Super Set: Prime Grip Push down into Bodyweight Dips: 3x12-15 reps #JohnJewett #bodybuilding #gains