John’s Blog – Arnold Diet changes, Fouad and Ken visit, and my new MD video

by on February 19, 2016


Here we are, down to 2 weeks! I am now at my all-time best. I am 213.8 in the morning. I am excited as I have never had this much detail. There has been a ton of things going on.

My diet stayed the same. I increased cardio intensity again, and that did the trick. I have subbed in a lot of different foods over the last 2 weeks, such as maybe oats for cream of rice, tuna for cod, etc. Macros have essentially not changed. I have a had 2 or 3 nights where I woke up starving in the middle of the night so I had one of my food bars. Every time I looked better when I woke up!


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

Meal 6 – 2 cans of tuna, 1 cup of cauliflower

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 3 mph —- Minute 5 3.6 mph. This is way faster than when I started. The fast speed almost looks like a sprint walk for me!
  • 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 50 minute sessions.

Iron Rebel send a brilliant video guy and editor and he spent 3 days with my family. This video I am very proud of, as it is more about family and life. If you don’t watch anything I ever do, at least watch this.

Ken and Fouad came down to help me build a kick ass routine for the night show. I am more than pleased as I have never posed like this. If I don’t mess up, this will be really good. We practiced for 2 hours, and then the next day hit another session.

I also had a chance to have dinner this week with a person who has unknowingly been mentoring me. I have been taking classes Wednesday night learning about the Catholic religion, and this guy has been instrumental in teaching me. He is a history buff too, and also a huge Lord of the Rings fan, so we have had some great conversations!



Until next time,

John Meadows

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