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10 Weeks to Jacked

How I Lost 21.2lbs in 10 Weeks


JasonMaxwell,CPT

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.

The Beginning (Sort Of)


Mystomachwasabouttoexplode.Isattherewithsweatdrippingintomyeyes andrunningdownthesideofmycheek;myheartbeatingdeepinsidemyhead(it musthavemovedtheretomakeroomforthefood).Icouldntevenmove.Itwas sohotoutthatmymouthwasasdryassandpaper.Icouldntdrinkthough.No. More.Room. Thismyfriendswasmyfirstcheatday.(SorrytoTarantinoit.)Aftereating nothingbutmeat,veggies,andcoconutoilfortwoweeks,youwillgocrazyona cheatday.Forme?Waytoofreakincrazy.Thecoolthing:Iwasalreadydown 11lbs.

10 Weeks to Jacked
YouknowP90X?Ya,theprogramthatsupposedlygetsyoujackedin90days. Well,whatIdidonlytook70days,andIgotwaybetterresults.SotakethatTony Horton.

The Real Beginning


Before(Monday,May2) Weight:199.8lbs BodyfatPercentage:20% LeanMass:159.8lbs Whatacrappystartingpoint.FromJanuarytothisday,mygoalwastoputon moremass.Myproblem?Anaggingkneeinjuryandaridiculousshoulderinjury. OrmaybeitwasthefactthatIwasdrinkingalitreofmilkeverydayProbablya combinationofthetwo. Judgingbymybodyfatpercentage,whatIwasdoingwasntworking.Iwastoo fat(formyliking).Ataround20%,yourbodystartstogetsymptomsofFattyLiver Disease.Thisisnotgoodandforthemostpartcanbeentirelyprevented. Also,20%bodyfatdoesntlookasgoodasgettingtounder15%.Iwantedabs. Obviously,Ipickedagoodtimetostartgettingcut.

My New Plan of Action


IknewthatIneededadietthatwouldgetmeleanforthesummer.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 thebodytoessentiallyburncalories(duringfatloss,wewantthebodytoburnas manycaloriesaspossible). Also,carbohydrateswillspikeahormonecalledinsulin.Bynow,youveprobably heardaboutinsulin.Itskindofacelebritythesedays.Itsastoragehormone, andtellsthebodytostoreenergyasfat,muscle,orglycogenintheliver.Ifwe cankeepinsulinlow,thenwecanstopfatstorage.

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.

The First Phase of My Workout Schedule (May 2 to June 7)


Duringthisphase,Ionlyworkedout3daysperweek.Thiswasmydailyschedule: Warmup(510minutes) Foamrolling,dynamicmovements,kneeandshoulderrehabwork Core(1015minutes) Somesortofplanks,carries,chopsetc. StrengthSuperset1(34setsof12reps)(1015minutes) 1A:Asinglelegkneedominantexerciselike asplitsquat 1B:Anupperbodypullexerciselikechinupsorrows StrengthSuperset2(34setsof12reps)(1015minutes) 2A:AsingleleghipdominantexerciselikeasinglelegRomaniandeadlift 2B:Anupperbodypushexerciselikeweightedpushups,benchpress,orshoulder press Finisher(<10minutes) Thefinisherwouldbesomethinglikeatabataorbarbellcomplexorbodyweight countdown. Asyoucansee,myworkoutsdidntlastlongerthananhour(onaverage).Iwould alsodrink5gofBCAAsduringmyworkoutand5gofBCAAsaftermyworkout.

The First Weigh-in (June 7 2011)


Weight:184.3lbs(15.5lbs) BodyfatPercentage:14%(6%) LeanMass:158.5lbs(1.3lbs) Nottooshabby,eh?In5weeks,Idropped6%bodyfat,15.5totalpounds,and onlylost1.3lbsofleanmass.Heresthething:theleanmasslostwasprobably onlyglycogen(storedenergy)inthemuscles.Glycogencanbereplenishedeasily byeatingcarbsafterliftingweights.

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

My Workouts (June 7 to June 14)


For3daysperweek,Ididthefollowingworkouts: Warmup(510minutes) Foamrolling,dynamicmovements,kneeandshoulderrehabwork Core(1015minutes) Somesortofplanks,carries,chopsetc. StrengthSuperset1(34setsof10reps)(1015minutes) 1A:Asinglelegkneedominantexerciselikeasplitsquat 1B:Anupperbodypullexerciselikechinupsorrows StrengthSuperset2(34setsof10reps)(1015minutes) 2A:AsingleleghipdominantexerciselikeasinglelegRomaniandeadlift 2B:Anupperbodypushexerciselikeweightedpushups,benchpress,orshoulder press Finisher(<10minutes) Thefinisherwouldbesomethinglikeatabataorbarbellcomplexorbodyweight countdown. Onoffdays,IwoulddoTheGetCutCircuit,orthefollowingTRXworkout: TRX Circuit Workout TRXReverseLunges(asmanyaspossibleoneachleg) TRXHorizontalPullups TRXSquatJumps TRXPushups TRXLegCurls TRXReverseLungeJumps Rest1minandrepeat35moretimes

ThecoolthingaboutthisworkoutwasthatIdiditintheparknexttomy apartmentbuilding.Afterwards,IwouldlayinthesunsippingonBCAAsinwater. Itwaslegendary.

The Second Weigh-in (June 14 2011)


Weight:181.2lbs(3.1lbs,18.6lbstotal) BodyfatPercentage: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.

My Workouts (June 14 July 11)


For3daysperweek,Ididthefollowingworkouts: Warmup(510minutes) Foamrolling,dynamicmovements,kneeandshoulderrehabwork Core(510minutes) Somesortofplanks,carries,chopsetc. OlympicLifts(23setsof5reps)(510minutes) Usuallyhangcleans. StrengthSuperset1(34setsof8 reps)(1015minutes) 1A:Asinglelegkneedominantexerciselikeasplitsquat 1B:Anupperbodypullexerciselikechinupsorrows StrengthSuperset2(34setsof8 reps)(1015minutes) 2A:AsingleleghipdominantexerciselikeasinglelegRomaniandeadlift 2B:Anupperbodypushexerciselikeweightedpushups,benchpress,orshoulder press Finisher(<10minutes) Thefinisherwouldbesomethinglikeatabataorbarbellcomplexorbodyweight countdown. Onoffdays,IwoulddoTheGetCutCircuit,ortheTRXworkoutfromabove,or thefollowingsprintworkoutoutsideatthepark: Sprint20seconds Rest10seconds Repeatforatotalof3minutes

Rest3minutes Sprint20seconds Rest10seconds Repeatforatotalof3minutes Rest3minutes Sprint20seconds Rest10seconds Repeatforatotalof3minutes FinishedtananddrinkBCAAsinwater

Thissprintworkoutwasfrigginghard.YouhavenoideahowmanytimesIfeltlike pukingmygutsout.

The Final F Weigh-in W n (July y 11 2011)


Weight:178.6lbs(2.6lbs,21.2 2 lbsto otal) age:10.5%(1.3%,9.5%total) BodyfatPercenta l +/0lb bstotal) LeanMass:159.8lbs(+/0lbs,

Figure2My M 10WeekTran nsformation

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.

The Best Part about Getting Lean


Besideshavingalotmoreattentionfrommygirlfriend,thebestpartaboutbeing leanisthatnowitiseasyformetostaylean.Before,Iwouldalwayshave cravingsfordifferentcarbohydrates.Now,ifanything,Iwillcravehealthyfoods likealmondbutter,cashewbutter,andcoconutflakes(andtheoccasionalpiece ofdarkchocolate).Thisismuchdifferentfrommyoldcravingsofbreadand pasta. Thereasonforthisisthatmybodynowusesfatandproteinforenergyinsteadof carbohydrates.Thesedays,Iwillonlyeatcarbohydratespostworkoutto replenishmuscleglycogen.Thatsit.EvenifIwantedtogainabunchofmuscle,I wouldstillonlyeatcarbohydratespostworkout(thisisagreatwaytogainmuscle withoutthefat).

How You Can Use10 Weeks to Jacked


Obviouslyyouwantedtoreadthistolearnhowyoucangetjackedinjust10 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 TakethesupplementsIrecommendonpage10. 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.

Forexample,a180lbmanwouldbeeating180x10=1800caloriesperday. Oncheatdays,haveamaximumofbodyweight(inlbs)multipliedby3035. Forexample,180lbmanwouldbeeating54006300caloriesonacheatday.

Abou ut the Author A r


My M nameisJasonMax xwellandIamaCert tifiedPerso onal Tr rainer(CPT T)underth heNationalStrengthand Co onditioning gAssociati ion(NSCA) )andamacertified Fu unctionalMovement M tScreenpr ractitioner.Fitness he ealth,nutrition,andhelpingpe eopletolosefatandgain muscle m aremy m passion ns.Itsjust twaytoom muchfun he elpingpeopletolook kbetterna aked. My St tory Grewupinasm malltownwith w lessth han3500p people. ontoMapleLeafsfan nasakid Actually,Istillam WasahugeToro WasfatuntilIhitpuberty, ,thenIkin ndofgrewoutofmytubbiness s. Wasskinny s fatall a through hhighscho ool(eventh houghIpla ayedevery ysport). Istart tedliftingweights w inmysenioryearofhig ghschooli inorderto ogetstronger forfoot tball. Afterstartingto oliftweights,Iwasse eeingsome eresults,b butIwasst tillskinnyf fat. tyinToron nto(forAerospaceEn ngineering g)andgotm my WenttoRyersonUniversit ngdialledin. i nutritionandliftin ed20lbsofmusclemy yfirstsemesterandgotleaner rinthepro ocess.Iwasnt Gaine skinnyfat f anymor re. Ibeca ameobsess sedwithev verythingto t dowithfitnessan ndnutrition n. Istart tedpersonaltraining,onlineco oaching,an ndwriting.Todate,I vehelped d 100sofpeopletra ansformth heirbodies s. b wasth heresultof o meconsistentlyscr rewingupwithmyo ownfitness s Thisbook andnut tritionuntilIfinallygot g itright.

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/