Ten Weeks to Jacked
10 Weeks to Jacked How I Lost 21.2lbs in 10 Weeks Jason Maxwell, CPT 10 Weeks to Jacked Copyrigh
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10 Weeks to Jacked How I Lost 21.2lbs in 10 Weeks Jason Maxwell, CPT
10 Weeks to Jacked Copyright ©2012 by Jason Maxwell All rights reserved. No part of this work may be reproduced or transmitted in any form or by any means, electronic or mechanical, including photocopying, recording, or by any information storage or retrieval system, without the prior written permission of the copyright owner and the publisher (Jason Kenneth Maxwell). There are unique embedding codes in this pdf file that track any illegal downloads or distribution. Any illegal distribution results in fines starting at $250,000. ISBN‐13 (paperback): XXXXXXXXXXXXX ISBN‐10 (paperback): XXXXXXXXXX ISBN‐13 (electronic): XXXXXXXXXXXXX ISBN‐10 (electronic): XXXXXXXXXX Trademarked names may appear in this book. Rather than use a trademark symbol with every occurrence of a trademarked name, we use the names only in an editorial fashion and to the benefit of the trademark owner, with no intention of infringement of the trademark.
The Beginning (Sort Of) My stomach was about to explode. I sat there with sweat dripping into my eyes and running down the side of my cheek; my heart beating deep inside my head (it must have moved there to make room for the food). I couldn’t even move. It was so hot out that my mouth was as dry as sandpaper. I couldn’t drink though. No. More. Room. This – my friends – was my first cheat day. (Sorry to Tarantino it.) After eating nothing but meat, veggies, and coconut oil for two weeks, you will go crazy on a cheat day. For me? Way too freakin’ crazy. The cool thing: I was already down 11 lbs.
10 Weeks to Jacked You know P90X? Ya, the program that “supposedly” gets you jacked in 90 days. Well, what I did only took 70 days, and I got way better results. So take that Tony Horton.
The Real Beginning Before (Monday, May 2) Weight: 199.8 lbs Body fat Percentage: 20% Lean Mass: 159.8 lbs What a crappy starting point. From January to this day, my goal was to put on more mass. My problem? A nagging knee injury and a ridiculous shoulder injury. Or maybe it was the fact that I was drinking a litre of milk every day…Probably a combination of the two. Judging by my body fat percentage, what I was doing wasn’t working. I was too fat (for my liking). At around 20%, your body starts to get symptoms of Fatty Liver Disease. This is not good and – for the most part – can be entirely prevented. Also, 20% body fat doesn’t look as good as getting to under 15%. I wanted abs. Obviously, I picked a good time to start getting cut.
My New Plan of Action I knew that I needed a diet that would get me lean for the summer. My first decision? Cut out all carbs (including fruit). This means that I ate no potatoes, no pasta, no bread, no fruit, no grains, no squash, no starch etc. At first, this sucked. It really freakin’ sucked. You see, at this point, I loved carbs. Here’s the cool thing: by eating a lot of carbs, you can train the body to become dependent on them. This means that as soon as you eat them, the body will use them as energy, and then store the rest as fat. This is the crappy part. If you take carbs out of the equation, the body can make all its energy from protein and fats. In order to do this, the body has to break these nutrients down first, which causes the body to essentially burn calories (during fat loss, we want the body to burn as many calories as possible). Also, carbohydrates will spike a hormone called insulin. By now, you’ve probably heard about insulin. It’s kind of a celebrity these days. It’s a storage hormone, and tells the body to store energy as fat, muscle, or glycogen in the liver. If we can keep insulin low, then we can stop fat storage.
On Skipping Breakfast During this diet, I started intermittent fasting (IF). This made it super easy to eat less food per day. Every day, I would not eat anything until 1pm. The whole morning, I would sip on water with Greens+. Obviously, the first 2 weeks sucked. They were terrible. Yet, once my body adjusted to the fasting, it made the diet extremely easy (compared to before).
My Meal Schedule I only ate 3 meals per day: one at 1pm, one at 5pm, and one at 9pm. Each meal consisted of the following: 1‐2 palms of protein (about 50g of protein on average) 2 Cups of veggies 2‐4 Thumbs of fat In the end, this added up to the following per day: 150g of protein 100‐130g of fat (this number includes fish oil)