John’s Blog – Arnold Diet changes, crazy arm pump, and more

by on February 8, 2016


Here we are, down to 4 weeks! I am waking up at a very dry 217 right now. There might be a tad bit of fat left on me, but not much.

My weight had been stuck for 2 weeks so last week I made some pretty tough changes but they paid off well.

  1. I eliminated the evening rice
  2. I changed the meal 6 fish to 1 cans of tuna.


Meal 1 – 1 cup of whites, 148 grams of red potato, 2 tbs ketchup, 1 tsp of coconut oil

Meal 2 – Peanut Butter chocolate food bar (Best Bar Ever) and a coffee

Intra – 3 scoops of Intra MD

Meal 3 – 12 egg whites with red peppers and spinach, ½ cup of cream of rice (dry), 1 tbsp of nut butter, 0 calorie choc syrup

Meal 4 – 8 oz od cod, ½ cup of oats, 1 cup of green veggies

Meal 5 – 6 oz of cooked chicken, 1 cup of white rice

Meal 6 – 8 oz of cod, 1 cup of cauliflower – NOW is 2 cans of tuna plus veggies

Last night was the first night I didn’t drink Nyquil before bed in 3 weeks as I believe I am over the flu 95% now.

Breakdown – 245 grams of protein (39%), 281 of carbs (45%), 44 of fat (16%) = 2485 calories

I did change my cardio routine again making it more difficult. I do this first thing out of bed after I drink 1 scoop of IntraMD EAA (no calories).

No incline

  • Minutes 1-4 2.9 mph —- Minute 5 3.5 mph. Any faster and my shins start to hurt. This worked well.
  • So basically out of every 5 minutes you crank up the speed for 1 of those minutes. This is not HIIT, just a little harder work.
  • I did this for 45 minute sessions. Next week this goes up to 50 minutes.

I got a really good arm pump on Thursday and mashed some vides together so you could see.

Ken Jackson will be here next week, and Fouad the week after so expect some killer footage. Time to finish strong!


I am also still wearing this waist trimmer. This is not a squeem. It simply helps you keep your stomach flat. It also created heat, and activates the cream I use on my love handles.

Here is the belt I use.

Here is the cream I use.

I put the belt on for cardio with no cream, because I shower after this and eat and then go the gym a few hours later after another meal. Before I go to the gym I put the cream on and the belt back on, and I take my shot of injectable carnitine (100% legal) and off I go.


Until next time,

John Meadows

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