ten weeks to jacked

7/30/2019 Ten Weeks to Jacked

1/25


2/25

10 Weeks

to JackedHow I Lost 21.2lbs in 10 Weeks

JasonMaxwell,CPT


3/25

10WeekstoJacked

Copyright2012byJasonMaxwell

Allrightsreserved.Nopartofthisworkmaybereproducedortransmittedinany

formor

by

any

means,

electronic

or

mechanical,

including

photocopying,

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

ofinfringement

of

the

trademark.


4/25

The Beginning (Sort Of)Mystomachwasabouttoexplode. Isattherewithsweatdrippingintomyeyes

andrunningdownthesideofmycheek;myheartbeatingdeepinsidemyhead(it

musthavemovedtheretomakeroomforthefood). Icouldntevenmove. Itwas

sohot

out

that

my

mouth

was

as

dry

as

sandpaper.

Icouldnt

drink

though.

No.

More.Room.

Thismyfriendswasmyfirstcheatday. (SorrytoTarantinoit.) Aftereating

nothingbutmeat,veggies,andcoconutoilfortwoweeks,youwillgocrazyona

cheatday. Forme? Waytoofreakincrazy. Thecoolthing:Iwasalreadydown

11lbs.


5/25

10 Weeks to JackedYouknowP90X? Ya,theprogramthatsupposedlygetsyoujackedin90days.

Well,whatIdidonlytook70days,andIgotwaybetterresults. SotakethatTonyHorton.


6/25

The Real BeginningBefore(Monday,May2)

Weight:199.8

lbs

BodyfatPercentage:20%

LeanMass:159.8lbs

Whatacrappystartingpoint. FromJanuarytothisday,mygoalwastoputon

moremass. Myproblem? Anaggingkneeinjuryandaridiculousshoulderinjury.

OrmaybeitwasthefactthatIwasdrinkingalitreofmilkeverydayProbablya

combinationof

the

two.

Judgingbymybodyfatpercentage,whatIwasdoingwasntworking. Iwastoo

fat(formyliking). Ataround20%,yourbodystartstogetsymptomsofFattyLiver

Disease. Thisisnotgoodandforthemostpartcanbeentirelyprevented.

Also,20%bodyfatdoesntlookasgoodasgettingtounder15%. Iwantedabs.

Obviously,Ipickedagoodtimetostartgettingcut.


7/25

My New Plan of ActionIknewthatIneededadietthatwouldgetmeleanforthesummer. Myfirst

decision? Cutoutallcarbs(includingfruit). ThismeansthatIatenopotatoes,no

pasta,nobread,nofruit,nograins,nosquash,nostarchetc. Atfirst,thissucked.

Itreallyfreakinsucked. Yousee,atthispoint,Ilovedcarbs.

Heresthecoolthing:byeatingalotofcarbs,youcantrainthebodytobecome

dependentonthem. Thismeansthatassoonasyoueatthem,thebodywilluse

themasenergy,andthenstoretherestasfat. Thisisthecrappypart. Ifyoutake

carbsoutoftheequation,thebodycanmakeallitsenergyfromproteinandfats.

Inordertodothis,thebodyhastobreakthesenutrientsdownfirst,whichcauses

thebody

to

essentially

burn

calories

(during

fat

loss,

we

want

the

body

to

burn

as

manycaloriesaspossible).

Also,carbohydrateswillspikeahormonecalledinsulin. Bynow,youveprobably

heardaboutinsulin. Itskindofacelebritythesedays. Itsastoragehormone,

andtellsthebodytostoreenergyasfat,muscle,orglycogenintheliver. Ifwe

cankeepinsulinlow,thenwecanstopfatstorage.


8/25

On Skipping BreakfastDuringthisdiet,Istartedintermittentfasting(IF). Thismadeitsupereasytoeat

lessfoodperday. Everyday,Iwouldnoteatanythinguntil1pm. Thewhole

morning,IwouldsiponwaterwithGreens+. Obviously,thefirst2weekssucked.

Theywereterrible. Yet,oncemybodyadjustedtothefasting,itmadethediet

extremelyeasy(comparedtobefore).


9/25

My Meal ScheduleIonlyate3mealsperday:oneat1pm,oneat5pm,andoneat9pm. Eachmeal

consistedofthefollowing:

12palmsofprotein(about50gofproteinonaverage) 2Cupsofveggies 24Thumbsoffat

Intheend,thisaddeduptothefollowingperday:

150gofprotein 100130goffat(thisnumberincludesfishoil)


10/25

My Supplement ScheduleIonlytookafewsupplements. Theywere:

510gofcreatinemonohydrateperday(usuallytakeninthemorningwithtonsofwater)

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.


11/25

The First Phase of My Workout Schedule (May 2 toJune 7)Duringthisphase,Ionlyworkedout3daysperweek. Thiswasmydailyschedule:

Warmup(510minutes)

Foamrolling,dynamicmovements,kneeandshoulderrehabwork

Core(1015minutes)

Somesortofplanks,carries,chopsetc.

StrengthSuperset

1(3

4sets

of

12

reps)

(10

15

minutes)

1A:Asinglelegkneedominantexerciselike asplitsquat

1B:Anupperbodypullexerciselikechinupsorrows

StrengthSuperset2(34setsof12reps)(1015minutes)

2A:AsingleleghipdominantexerciselikeasinglelegRomaniandeadlift

2B:Anupperbodypushexerciselikeweightedpushups,benchpress,orshoulder

press

Finisher(


12/25

The First Weigh-in (June 7 2011)Weight:184.3lbs(15.5lbs)

Bodyfat

Percentage:

14%

(6%)

LeanMass:158.5lbs(1.3lbs)

Nottooshabby,eh? In5weeks,Idropped6%bodyfat,15.5totalpounds,and

onlylost1.3lbsofleanmass. Heresthething:theleanmasslostwasprobably

onlyglycogen(storedenergy)inthemuscles. Glycogencanbereplenishedeasily

byeatingcarbsafterliftingweights.


13/25

CheaWhen

withus

dyingh

Iwould

onlyrul

yourfir

Sincet

http://

feeling

Either

Forexa

B

Figure1

at Daysatingvery

ngfoodf

lt. Thisis

haveach

eforchea

stmeal,th

en,myph

ww.jmax

bador

ge

ay,yous

mple,on

fullpepp

boxofdo

fullchee

few

bro

aconand

ypizzaonmyc

slowcalori

renergy.

notgood.

eatdayev

tdayswe

eneatyo

ilosophies

fitness.co

tingfat/

illgettoe

ysecond

ronipizza

ughnuts

ecake

nies

eggsand

heatday

esperda

Thismea

Enter: T

ery2wee

e:fastint

rhearto

havecha

/2012/0

atyourhe

cheatday

iches

Andth

absolut

cheatd

mentall

During

anycra

would

crush.

,yourbo

sthatyo

eCheat

ks(every

hemorni

t.

gedabit.

/07/how

artout.

,Iatethe

twaspre

elyfreaki

ayswere

y.

hestrict

ingIhad.

aveawh

Ohbaby,

ystartst

rmetabol

ay.

therSatu

g,worko

Seehere

torocka

following:

tymuchi

awfulaf

heonlyth

ietingda

Bytheti

lelistofs

idIever

become

lismslows

rday). Bac

t(liftwei

:

cheatday

. Obviou

erwards.

ingthatk

s,Iwould

eIhada

tuffIdlo

rushit

eryeffici

downto

kthen,m

hts)befo

without

ly,Ifelt

Yet,these

ptmegoi

writedo

cheatday

etoeata

nt

e

ng

n

,I

nd


14/25

My Workouts (June 7 to June 14)For3daysperweek,Ididthefollowingworkouts:

Warmup(510minutes)

Foamrolling,

dynamic

movements,

knee

and

shoulder

rehab

work

Core(1015minutes)



1A:Asinglelegkneedominantexerciselikeasplitsquat



2A:AsingleleghipdominantexerciselikeasinglelegRomaniandeadlift


press

Finisher(


15/25

ThecoolthingaboutthisworkoutwasthatIdiditintheparknexttomy

apartmentbuilding. Afterwards,IwouldlayinthesunsippingonBCAAsinwater.

Itwaslegendary.


16/25

The Second Weigh-in (June 14 2011)Weight:181.2lbs(3.1lbs, 18.6lbstotal)

Bodyfat

Percentage:

11.8%

(2.2%,

8.2%

total)

LeanMass:159.8lbs(+1.3lbs,+/0lbstotal)

Asyoucansee,myleanmassincreasedbacktoitsstartingnumber. Thismeans

thatIlostnoleanmassatall. Also,inaperiodofaweek,Ilost3.1morelbsand

2.2%bodyfat. Thisisacrazyamountofprogress. ObviouslywhatIwasdoing

workedanditworkeddamnwell.


17/25

My Workouts (June 14 July 11)For3daysperweek,Ididthefollowingworkouts:

Warmup

(5

10

minutes)

Foamrolling,dynamicmovements,kneeandshoulderrehabwork

Core(510minutes)


OlympicLifts(23setsof5reps)(510minutes)

Usuallyhang

cleans.

StrengthSuperset1(34setsof8 reps)(1015minutes)

1A:Asinglelegkneedominantexerciselikeasplitsquat


StrengthSuperset2(34setsof8 reps)(1015minutes)

2A:

A

single

leg

hip

dominant

exercise

like

a

single

leg

Romanian

deadlift


press

Finisher(


18/25

Rest3minutes Sprint20seconds Rest10seconds Repeatforatotalof3minutes Rest3minutes Sprint20seconds Rest10seconds Repeatforatotalof3minutes FinishedtananddrinkBCAAsinwater

Thissprintworkoutwasfrigginghard. YouhavenoideahowmanytimesIfeltlike

pukingmygutsout.


19/25

The FWeight

Bodyfa

LeanM

Figure2

Pretty

ableto

muche

Final W:178.6lbs

tPercenta

ass:159.8

y10WeekTra

ool,eh? I

doit

with

asier.

Weigh-in(2.6lbs,

ge:10.5%

lbs(+/ 0l

sformation

mpretty

utinterm

n (July1.2lbsto

(1.3%,

9

bs,+/0lb

roudof

ittentfast

y 11 20tal)

.5%total)

stotal)

yselffort

ingand

ch

11)

hisone. I

eatdays.

wouldne

Thesetoo

erhaveb

lsmade

lif

een

e


20/25

What I Learned EventhoughIthoughtIwasbigandmuscularbeforethisdiet,Iwasactually

fat(incomparison). Theresnopointinbeingbigandmuscularifyoucant

seeyourmusclesunderneathyourfat. Fromnowon,Ipromisetonotlet

myselfgetabove15%bodyfat.

Dietingiseasyifyouknowhowtocook. Forthefirst2weeks,Ionlyatesalad. Itsucked. Idecidedtostartcookingmoremeals(becausesalads

suck). Iwouldcooksteakwithfriedtomatoes,peppers,onions,basiletc. I

wouldeatthismeal5timesaweek. Ilovedit(andIstilldo).

IlearnedtheartofIntermittentFasting(IF). MycaloricintakewassolowthatIwashungryeveryhouroftheday. NomatterhowmanyvegetablesI

ate

(to

try

to

feel

full),

I

would

still

be

hungry.

Thus,

I

started

IFing.

This

wasthebestideaofmylife. Iwouldhavean8houreatingwindoweach

day,andIwouldplaceitattheendoftheday. Thisway,Iwouldgotobed

feelingfull. Asmyghrelinlevelsstartedtoadapt,Iwouldntevenfeel

hungryduringthefast.

Ilearnedwhatovertrainingfeelslike. Onweek10ofthediet,IhadprogresseduptosomeveryhardOlympicliftingonmyliftingdays. This

drainedmeandIbecameovertrained. Dontletyourselfbecomeover

trained.

Youwill

never

reach

your

goals

(unless

your

goal

is

to

be

over

trained).

Idontenjoythetasteoffoodthatisbadforme(withtheexceptionofdesserts). Forsomereason,afterfinishingthisdiet,allIwanttoeatis

healthyfood. Weird.

IhavethepowerandknowledgetomakemybodylookthewaythatIwantitto.


21/25

The Best Part about Getting LeanBesideshavingalotmoreattentionfrommygirlfriend,thebestpartaboutbeing

leanisthatnowitiseasyformetostaylean. Before,Iwouldalwayshave

cravingsfordifferentcarbohydrates. Now,ifanything,Iwillcravehealthyfoods

likealmondbutter,cashewbutter,andcoconutflakes(andtheoccasionalpiece

ofdarkchocolate). Thisismuchdifferentfrommyoldcravingsofbreadand

pasta.

Thereasonforthisisthatmybodynowusesfatandproteinforenergyinsteadof

carbohydrates. Thesedays,Iwillonlyeatcarbohydratespostworkoutto

replenishmuscleglycogen. Thatsit. EvenifIwantedtogainabunchofmuscle,I

wouldstill

only

eat

carbohydrates

post

workout

(this

is

agreat

way

to

gain

muscle

withoutthefat).


22/25

How You Can Use10 Weeks to JackedObviouslyyouwantedtoreadthistolearnhowyoucangetjackedinjust10

weeks. P90XjustisntgoingtocutitifyouwanttheresultsthatIgotinonly70

days. Hereisyourplanofattack:

Workouts

DotheworkoutsthatIdid. Dothemexactlyaswritten.

Diet

Startdoingdailyintermittentfastingandeatthreemealsperday(1pm,5pm,and

9pm). Assembleyourmealsasfollows:

1(sometimes2inlastmealofday)ofprotein(eggs,meat,poultryorfish;wildorgrassfedfromFarmersMarketnotstorebought!)

2handfulsofnonstarchyorganicveggiesfromfarmersmarket(spinach,greenbeans,cucumbers,carrots,tomatoesetc.)

24thumbsoforganicfats(nuts,nutbutter,coconutoil,oliveoil,avocado,fishoiletc.)

Supplements

Takethe

supplements

Irecommend

on

page

10.

Cheat Days

Haveacheatdayonceevery14days.

Sleep

Ididntmentionthisabove,butgetlotsofsleeporyouwillburnout.Getatleast

8hourspernight.

Putting It All Together

DoeverythingImentionedabove. Ifyouplateau,getmoresleep. Ifyouarestill

plateauing,thentakeout1thumboffatfromeverymeal.

Calories

Ideally,youwanttobehavingyourbodyweight(inlbs)multipliedby1012(Idid

10)fortotaldailycalories.


23/25

Forexample,a180lbmanwouldbeeating180x10=1800caloriesperday.

Oncheatdays,haveamaximumofbodyweight(inlbs)multipliedby3035.

Forexample,180lbmanwouldbeeating5400 6300caloriesonacheatday.


24/25

Abou

My St

Grew

Was

Wasf

Wass

Istart

forfoot

After

Went

nutritio

Gaine

skinny

Ibeca

Istart

100sof

Thisb

andnu

ut the A

ory

upinas

hugeTor

atuntilIh

kinnyfat

edlifting

ball.

startingt

toRyerso

nandlifti

d20lbsof

atanymo

meobses

edperson

peopletr

ookwast

ritionunti

AuthorM

T

C

F

h

m

h

alltown

ntoMapl

itpuberty

llthrough

eightsin

liftweigh

nUniversi

gdialledi

musclem

re.

edwithe

altraining

nsformth

heresulto

lIfinallyg

rynameis

ainer(CP

nditionin

nctional

alth,nutr

uscleare

lpingpeo

ithlessth

eLeafsfa

thenIkin

highsch

mysenior

ts,Iwas

s

yinToro

n.

firstsem

erything

,online

c

eirbodies

fmecons

otitright.

JasonMa

)underth

Associati

ovement

ition,and

ypassio

pletoloo

an3500p

asakid

dofgrew

ol(event

yearofhi

eingsom

to(forAe

esterand

odowith

aching,a

.

istentlysc

wellandI

eNationa

on(NSCA

Screenp

helpingp

s.Itsjust

bettern

eople.

Actually,

outofmy

houghIpl

ghschool

results,

rospaceE

gotleane

fitnessan

dwriting.

rewingup

IamaCer

lStrength

andama

actitioner

opletolo

waytoo

ked.

Istillam

tubbiness

yedever

inordert

utIwas

s

ngineering

inthepr

dnutritio

Todate,

I

withmyo

ifiedPers

and

certified

.Fitness

sefatand

uchfun

.

sport).

getstron

illskinnyf

)andgot

cess.Iwa

.

vehelped

wnfitnes

nal

gain

ger

at.

my

snt


25/25

Everyonealwaysasksme,Whydontyoubeanastronautinsteadofafitness

professional?.HereswhatIverealized:throughoutmydegree,Ivefound

myselfstudyingandreadingfitness,health,andnutritionliteratureattimeswhen

Ishouldhavebeenstudyingforaerodynamics,aircraftperformanceetc.Some

peoplein

my

program

go

home

and

read

about

airplanes.

Iread

about

health.

Thatiswheremypassionlies.ThepathofhealthandfitnessthatIvechosenwill

inevitablyhelppeopleimprovethequalityoftheirlife.Sure,aerospace

engineeringcaninevitablyhelppeople,butnotonthesamedegreeand

magnitudeashealthandfitness.Theresnowayitcanhelpsomeonelivea

longer,happierlife.Formoreinfoonhealth,fitness,andnutrition,subscribeto

mywebsite:http://www.JMaxFitness.com/

ten weeks to jacked

Documents