JTF’s Mount Crushmore, Week 9

I had a supplement post planned for last week but never made it. I don’t know why.

With that said, I’m going to shake up my planned blog posting for the remainder of this program (yes, I do have a calendar for it). Over the course of the next few weeks, I intend to highlight recovery days, supplements, meal planning, meal prepping and treating one’s self!

I also took yesterday off (mostly) so while I got a lot accomplished at home, I didn’t touch this blog (obviously) hence why there’s a Monday post popping up on a Tuesday. What can you do?

Weekly Weigh-In: 221.2 Pounds (0.7 Pounds Lost)

Last week I wasn’t surprised to see that my weight had jumped up to 223.9 pounds because we had just gone to Dollywood and I had eaten quite a bit of junk, therefore was probably withholding a ton of water weight. You already know how concerned I am with the number on the scale (0%) so it simply was what it was.

I’ll say, though, that I’m surprised that weight came back down like it did over this week. Certainly wasn’t expecting it! I followed my meal plan strictly all week, didn’t miss a workout blah blah blah but I also indulged quite a bit over the holiday weekend. I’m not upset about it.

This Week’s Calorie Requirement and Macros:

Nothing has changed:




219 Grams (867 Calories)


88 Grams (792 Calories)


334 Grams (1,335 Calories)

This Week’s Meal Plan

While we for-sure enjoyed the Korean-style ground beef dish with cauliflower rice and sweet potatoes, we’ve eaten it four of the last eight weeks and it’s time to move on! This week and next we’ll be repeating the meal plan from weeks 3-4.

This Week’s Workout Plan

This week brings about the 5/3/1 week of the 5/3/1 program! That means on those weightlifting days I’ll be going up as high as 95% of my estimated 1RM and preparing myself for maximum gains!

  • Monday: 5:45am Boxing60
  • Tuesday: 5:30pm Weightlifting — Deadlifts, Squats, Bench Press, Lat Pulls and Biceps Circuit
  • Wednesday: 5:45am Boxing60; 7:00pm MMA60
  • Thursday: Rest
  • Friday: 5:45am Boxing60; 5:30pm Weightlifting — Squats, Deadlifts, Pull-Ups, Push-Ups, Triceps Circuit
  • Saturday: 8:00am Boot Camp!; 10:15am Boxing75
  • Sunday: 11:30am MMA60

Anything Else?

Heck yes.

Lately I’ve been telling my classes to go off and do something rad. If you’ve eaten well during the day, brought your ass to the gym, etc. then you’ve done something amazing for yourself. You’re taking care of yourself and you should be proud of that.

But your responsibility isn’t over there. You’re now in a better position to take care of someone else in some way. A friend, relative or even a stranger — I challenge everyone reading this to do something to make someone else’s life better in some way. Buy them lunch or shoot them a friendly text to check in. Bring someone a snack, buy your girlfriend flowers — ANYTHING. Do ANYTHING that makes someone else’s day a little bit better.


Ever onward, fellow Heathens.


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