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10WeekstoJacked Copyright2012byJasonMaxwell Allrightsreserved.Nopartofthisworkmaybereproducedortransmittedinany formorbyanymeans,electronicormechanical,includingphotocopying, recording,orbyanyinformationstorageorretrievalsystem,withouttheprior writtenpermissionofthecopyrightownerandthepublisher(JasonKenneth Maxwell).Thereareuniqueembeddingcodesinthispdffilethattrackanyillegal downloadsordistribution.Anyillegaldistributionresultsinfinesstartingat $250,000. ISBN13(paperback):XXXXXXXXXXXXX ISBN10(paperback):XXXXXXXXXX ISBN13(electronic):XXXXXXXXXXXXX ISBN10(electronic):XXXXXXXXXX Trademarkednamesmayappearinthisbook.Ratherthanuseatrademark symbolwitheveryoccurrenceofatrademarkedname,weusethenamesonlyin aneditorialfashionandtothebenefitofthetrademarkowner,withnointention ofinfringementofthetrademark.
10 Weeks to Jacked
YouknowP90X?Ya,theprogramthatsupposedlygetsyoujackedin90days. Well,whatIdidonlytook70days,andIgotwaybetterresults.SotakethatTony Horton.
On Skipping Breakfast
Duringthisdiet,Istartedintermittentfasting(IF).Thismadeitsupereasytoeat lessfoodperday.Everyday,Iwouldnoteatanythinguntil1pm.Thewhole morning,IwouldsiponwaterwithGreens+.Obviously,thefirst2weekssucked. Theywereterrible.Yet,oncemybodyadjustedtothefasting,itmadethediet extremelyeasy(comparedtobefore).
My Meal Schedule
Ionlyate3mealsperday:oneat1pm,oneat5pm,andoneat9pm.Eachmeal consistedofthefollowing: 12palmsofprotein(about50gofproteinonaverage) 2Cupsofveggies 24Thumbsoffat Intheend,thisaddeduptothefollowingperday: 150gofprotein 100130goffat(thisnumberincludesfishoil) <10gofcarbs(fromveggies) Obviously,Iateatonoffatandalowamountofprotein(Istartedoutweighing 200lbsandwasonlyeating150gofproteinperday,andsometimesevenless thanthat). Thethingis,myfinalweighinsaysthatIlostnoleanmass(verycoolifyouask me).
My Supplement Schedule
Ionlytookafewsupplements.Theywere: 510gofcreatinemonohydrateperday(usuallytakeninthemorningwith tonsofwater) 5gofBCAAswitheachmeal(15gtotalperday;notincludingworkouts) 1tablespoonofliquidfishoilperday 2000IUofVitaminDperday(Iwasoutsideinthesuneveryday,orelseI wouldhavetakenmore) 5cupsofgreenteaperday 1FastJointCare+tabletperday(Iwasstillrehabbingmykneeand shoulderinjuries) Ihaveafeelingthatallofthesesupplementshelpedmeretainmymusclemass andburnmorefat. Now,obviouslyGreenTeaisntasupplement.Yet,heresthething:Idrankitlike itwasasupplement.Eitherway,studiesshowthatGreenTeahelpsyouburn morefat,andthatwasmydesiredoutcome.
Chea at Days s
Wheneating e very ylowcalori iesperday y,yourbod dystartsto obecomev veryefficie ent withusi ingfoodfo orenergy.Thismean nsthatyou urmetabol lismslowsdowntoa dyingha alt.Thisis snotgood. .Enter:Th heCheatD Day. Iwouldhaveache eatdayev very2week ks(everyo otherSatur rday).Bac ckthen,my y onlyruleforcheatdayswer re:fastinthe t mornin ng,workou ut(liftweig ghts)befor re yourfirs stmeal,th heneatyou urheartou ut. Sinceth hen,myph hilosophies shavechan ngedabit. .Seehere: http://w www.jmaxfitness.com m/2012/06 6/07/howtorockacheatdaywithout feelingbadorget ttingfat/ Eitherway, w youst tillgettoeat e yourhe eartout. Forexample,onmy m secondcheatday,Iatethe following: Afullpeppe eronipizza a Aboxofdo oughnuts Afullchees secake Afewbrow wnies Bacon B andegg e sandw wiches atwaspret ttymuchit t.Obvious sly,Ifelt Andtha absolutelyfreakin nawfulaft terwards.Yet,these e cheatdaysweret theonlyth hingthatke eptmegoi ing mentall ly. Duringthe t strictd dietingday ys,Iwouldwritedow wn anycrav vingIhad.Bythetim meIhadacheatday y,I wouldhave h awho olelistofs stuffIdlov vetoeatand crush.Oh O baby,d didIeverc crushit
Figure1My M pizzaonmycheat c day
Thissprintworkoutwasfrigginghard.YouhavenoideahowmanytimesIfeltlike pukingmygutsout.
Prettycool, c eh?I mprettyproud p ofmyself m fort thisone.Iwouldnev verhavebeen abletodoitwitho outintermittentfastingandcheatdays.Thesetoolsmadelif fe muchea asier.
What I Learned
EventhoughIthoughtIwasbigandmuscularbeforethisdiet,Iwasactually fat(incomparison).Theresnopointinbeingbigandmuscularifyoucant seeyourmusclesunderneathyourfat.Fromnowon,Ipromisetonotlet myselfgetabove15%bodyfat. Dietingiseasyifyouknowhowtocook.Forthefirst2weeks,Ionlyate salad.Itsucked.Idecidedtostartcookingmoremeals(becausesalads suck).Iwouldcooksteakwithfriedtomatoes,peppers,onions,basiletc.I wouldeatthismeal5timesaweek.Ilovedit(andIstilldo). IlearnedtheartofIntermittentFasting(IF).Mycaloricintakewassolow thatIwashungryeveryhouroftheday.NomatterhowmanyvegetablesI ate(totrytofeelfull),Iwouldstillbehungry.Thus,IstartedIFing.This wasthebestideaofmylife.Iwouldhavean8houreatingwindoweach day,andIwouldplaceitattheendoftheday.Thisway,Iwouldgotobed feelingfull.Asmyghrelinlevelsstartedtoadapt,Iwouldntevenfeel hungryduringthefast. Ilearnedwhatovertrainingfeelslike.Onweek10ofthediet,Ihad progresseduptosomeveryhardOlympicliftingonmyliftingdays.This drainedmeandIbecameovertrained.Dontletyourselfbecomeover trained.Youwillneverreachyourgoals(unlessyourgoalistobeover trained). Idontenjoythetasteoffoodthatisbadforme(withtheexceptionof desserts).Forsomereason,afterfinishingthisdiet,allIwanttoeatis healthyfood.Weird. IhavethepowerandknowledgetomakemybodylookthewaythatIwant itto.
Everyonealwaysasksme,Whydontyoubeanastronautinsteadofafitness professional?.HereswhatIverealized:throughoutmydegree,Ivefound myselfstudyingandreadingfitness,health,andnutritionliteratureattimeswhen Ishouldhavebeenstudyingforaerodynamics,aircraftperformanceetc.Some peopleinmyprogramgohomeandreadaboutairplanes.Ireadabouthealth. Thatiswheremypassionlies.ThepathofhealthandfitnessthatIvechosenwill inevitablyhelppeopleimprovethequalityoftheirlife.Sure,aerospace engineeringcaninevitablyhelppeople,butnotonthesamedegreeand magnitudeashealthandfitness.Theresnowayitcanhelpsomeonelivea longer,happierlife.Formoreinfoonhealth,fitness,andnutrition,subscribeto mywebsite:http://www.JMaxFitness.com/