John’s Blog – The never-ending flu, adjusted Arnold diet, and stomach suck In

by on February 2, 2016


Here we are, down to 5 weeks! Actually less as I am writing this on Monday 2.1.2016.

Current diet at 5 weeks out


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

I didn’t make any diet changes this week except in 2 of the meal 6’s I switched to canned tuna just for a different taste, and also one meal 5 I switched to filet as I generally try to eat more red meat when sick. I doubt this helps, doesn’t seem to be helping right now.

Breakdown – 249 grams of protein (38%), 318 of carbs (48%), 44 of fat (14%) = 2654 calories

I did change my cardio routine. I wanted to do it a little more intensely without killing my recovery, so I did it this way:

No incline (made my calves hurt too much doing it this way)

  • Minutes 1-4 2.7 mph —- Minute 5 3.4 mph. That is a pretty good pace for me my stubby little legs.
  • 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. I sweat a ton, this was definitely harder.

Scary flu continues

This crap won’t go away. Alexander is now at home with a fever and a swollen neck. We just keep passing this around. This is so frustrating to see my family sick and for me to be sick at this time. I just try to take as many naps as I can for the time being. I got some Echinacea to try, and some tea with it in it also. Hopefully it will help some.

Stomach Suck In

If you have followed my recent pics you have no doubt seen the improvement in my abs. I wanted to detail what I have been doing. I start off most workouts with this.

This is a really hard movement. If you can really curl up into a ball at the top, you’ll feel your lower abs contract very hard. I used to do these a ton in the 90’s but just hadn’t done them in a while.

If I don’t do these, then I do rope crunches. When I get to the contracted position, I blow all my air out and vacuum my stomach as hard as I can and hold it as I straighten back out. This is really hard at first, and takes practice, but it definitely works. Thanks to my friend Frank Mingst for pushing me to do these. Every day I am doing one of these if not both except for Saturday and Sunday. They need rest then, and are actually quite sore.

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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