No-BS Bodybuilding

5.00 out of 5
(1 customer review)


This ebook is an inside look at everything I do diet and training wise to achieve the best body and state of mind I can.
  • Gives an inside look at all of the nutrition and training practices I use in my life.
  • Takes you through testosterone replacement therapy and the precautionary measures someone should take when getting on it.
  • Covers supplements and ancillary drugs to use with testosterone replacement to stay safe and perform at your best!
  • Discusses bloodwork, things to look out for, and how to stay in this for the long haul!

Bodybuilder Level : Intermediate – Advanced
Publication Date : May 31, 2017
Last Update : August 14, 2020
Page Count : 206 Pages
File Format : PDF
File Size : 4.5 MB

SKU: JDBEB03 Category:


I get it. It's not difficult to see why you might feel that way.

Everywhere you look there's garbage and more garbage!

You either have some guy who is obviously on boatloads of drugs and growth hormone who is solely marketing himself off his appearance and not what he can do to educate people in a way they can relate to.


You have some out of shape hater who has nothing better to do than talk trash about the ones who are actually in shape!

But where is the real information now?

I want to see the real information that people can take and put to use throughout the entire year!!

I want to see more information that yields a body that somebody could be proud to show off at any time.

I had this nagging feeling that there was some sort of missing link in the bodybuilding community…

Everywhere you look now there is someone posting a program and a diet but it's a one size-fits all routine.

Well that wasn't good enough for me.

I wanted to connect the dots and show the down and dirty.

I felt like there was missing information that was rarely mentioned.

I don't know about you but when I got into this game of bodybuilding 20 years ago I just wanted to look good with my shirt off!

I wanted to feel good and be proud of what I was accomplishing.

I wanted to be that guy whose physique demanded respect.

I wanted to  have the self-respect and self-discipline to put forth the hard work required to accomplish those things!

Do you want to know the biggest differences between most of what you read elsewhere and myself?

I'm a married, adult man.

I have kids.

I have a regular job.

I have a house mortgage and the same responsibilities as most other men.

I'm not some young buck who has all of the time in the world to focus strictly on bodybuilding.

There is far more to life than just that!

When I go grocery shopping I shop for my family's groceries first, and then what's left over is what I get for my set of groceries. If it isn't much then I make do, but family first!

If I miss a meal because I have to rush my son to the emergency room then I miss a meal.

If I have to throw in a cheat meal in order to do a family function then I time my cheat meals around the family functions.

If one cheat meal a week is going to stop your progress, then my friend, you just don't have it in you to begin with!

I don't live like a cave dweller for bodybuilding and I don't let this stuff break me down to the point I'm half crippled.

Heavy training, light training, periodization, time off, there is a place for all of that!

One of the things I always try to remember is different points I was at in my life and how bodybuilding tied into these highs and lows.

I try to relate to someone who is brand new at this or someone who is ready for the next level.

I've posted a ton of free articles on my blog at in the past few years but I felt there was only so much I could bring to you with articles.

Readers are still left with the task of searching through years of posts and having to piece together bits and pieces of articles and put them into practice.

The more I thought about things the more I thought; what if I created a resource that gave the reader an inside look at how I do things and modify things throughout the year?

Low carbs or high carbs? They both work, it just depends on the approach! Most people won't tell you this though, they're advocates of strictly one or the other. But what about knowing when to switch from one to the other?

What if there was information available that would guide you throughout ALL PHASES OF DIETING AND TRAINING?

How many books or articles talk about things such as reverse dieting during times, ways to create states of anabolism while cutting fat at the same time, or timing nutrients and anabolic tactics strictly around workout times to gain the most from your workouts?

What if there was a resource available that talked about ways to take 2 steps backwards in order to take a giant leap forward, all while maintaining the best health possible?

The search is over! I'm excited to introduce to you…



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This ebook is an inside look at everything I do diet and training wise to achieve the best body and the best state of health I can achieve!

I'm excited to offer this new resource for some of the best diet, training, and hormone replacement advice you're ever going to find!

This all new ebook takes you through advanced stages of health and fitness and gets down to the real answers on how to keep longevity.

It's not just some guide that makes you nothing but a flash in the pan for a few months and leaves you hanging when a routine is over with!!

I'm extremely excited to bring you this.

It's been my main focus for a long time now and it's finally here!!

I've trained people from all walks of life. I've trained everyone from doctors to business owners, oil rig workers who go away several weeks at a time on an oil rig, college students, soldiers, and people who were suicidal and at their lowest point in life!!

If you're serious about your body, your state of mood and outlook on life, and overcoming hurdles that stand in your way to achieve greatness, then NO-BS BODYBUILDING is exactly what you might be looking for!

You'll be getting eleven chapters of densely packed bodybuilding information!

CHAPTER ONE – Welcome to the No-BS Bodybuilding
CHAPTER TWO – All About Your Hormones and Blood Labs

     Symptoms of Low Testosterone

     How to go About Getting on Testosterone

     Total testosterone and Free Testosterone Count

     Estrogen and Estradiol Levels in Men

     Sex Hormone Binding Globulin (SHBG)

     Testosterone Replacement Therapy Through Your Doctor

     How Long Will it Take to See/Feel the Effects of Testosterone?

     Cholesterol Levels

     Red Blood Cells and Donating Blood

     Liver Values


     Protein as it Relates to Kidney Function

     Taking a Proactive Approach to Kidney Health


     Precautionary Measures for Overall Health

     The Basics of Being on Testosterone Replacement Therapy and Staying Safe

     Blasting HCG

     HGH Levels and Replacement Therapy

     General Overview and Conclusion on Hormone Replacement Therapy

CHAPTER THREE – Hitting Roadblocks and Deciding Where to go with Bodybuilding

     This is Where This Chapter Really Begins

     You Can Do More Than You Think You Can

     The Point of Diminishing Returns

     Sacrificing Health for Wealth

     It’s Never Too Late to Reinvent Yourself

     Change of Routine and Gym

     Bodybuilding Based on How You Feel

     Changes in the Diet Based on Motivational Levels

     Listed Below is an Example of Transitioning from an Extreme Diet to a More Lenient Diet

     More Meaning Behind Cheat Meals

     Deciding What You Really Want Out of All of This

CHAPTER FOUR – Dieting Strategies for Success

     Metabolic Jumpstart for Skinny-fat Trainee 140 – 165 lbs Who is Exercising

     Metabolic Jumpstart for Someone 165 – 180 lbs Who is Exercising

     After 2 Weeks on That Routine

     Diet for Overweight Trainee 160 – 180 lbs

     Intermittent Fasting Approach

     Example of an Intermittent Fasting Approach for Someone 160 – 180 lbs

     An Intermittent Fasting Approach for Someone Over 180 lbs

     The Double-edged Sword with Intermittent Fasting

     Traditional Body Fat Loss Approach for Someone 160-180 lbs (Low Carb/Moderate Fat)

     Traditional Body Fat Loss Approach for Someone 180-220 lbs (Low Carb/Moderate Fat)

     Traditional Body Fat Loss Approach for Someone Over 220 lbs (Low Carb/Moderate Fat)

     Low Carb/High Fat Approach for Someone 140 – 160 lbs

     Low Carb/High Fat Approach for Someone 140 – 160 lbs

     Carb-Cycling for a Low Carb/High Fat Approach

     Typical Carb-up Day for 140 – 160 lb Trainee on Low Carb/High Fat Approach

     Low Carb/High Fat Approach for Someone 160 – 185 lbs

     Typical Carb-up Day for Someone 160 – 185 lbs

     Low Carb/High Fat Approach for Someone 185 – 220 lbs

     Typical Carb-up Day for Someone Who is 185 – 220 lbs

     Typical Low Carb/High Fat Approach for Someone 220+ lbs

     It’s More Food Than You Thought?

     What About the Post Workout Meals?

     Swapping Meals Around During the Day

     Things to Consider When Extreme Dieting

     The ‘Eating When You are Hungry’ Approach

     Vegetable Intake

     Reverse Dieting and Building Quality Muscle Mass

     When to Begin Reverse Dieting

     Here is an Example of How I’d Eat When Reverse Dieting

     Where to Place Cheat Meals During Reverse Dieting

     Extreme Diets Call for Extreme Cheat Meals

CHAPTER FIVE – Training Insight and Dieting Tactics Explained

     The Work Weight Used Will Have Vast Differences in Your Training

     Listening to Your Body – The Real Deal

     The Difference Between Hunger and Obsession

     Caloric Intake as it Relates to Age

     Negative Calories

     Real Dieting Tactics Explained

     Foods That I Eat While Dieting to Lose Body Fat

     First Things First, Tupperware or Freezer Bags?

     Cooking Meats

     Cooking Carbs

     Dieting to Build Muscle

     So, Where to Start Eating When Trying to Build Muscle?

     Realistically Evaluating How Much Fat You’ve Gained When Growing

     How Many Meals Per Day?

     You Do What it Takes

     Dieting Down and Building, or Building and Then Dieting Down?

     When Enough is Enough and a Wake-up Call

     Don’t Believe Everything You See and Hear

     There are More People on Steroids Who Look Like Shit Than People Who Look Good

     Dieting to Bridge the Gap

CHAPTER SIX – Anabolism while Maintaining Conditioning and Supplementation

     1 Hour Prior to Gym Time (Approximately 9 AM for Me)

     Additional Supplementation for Results

     Post-workout Nutrition Guidelines

     The Social Aspect of Post-workout Nutrition

     Intra-workout Nutrition

     BCAAs (Branched Chain Amino Acids)

     Do You Need Supplements?

     What Supplements Do I Place the Most Emphasis on?

     GABA (Gamma-Aminobutyric Acid)


     Injectable Vitamin B-12


     Dandelion Root

     Joint Support Formula (Glucosamine, MSM, Chondroitin)



     Apple Cider Vinegar (Raw Organic) & Baking Soda

     Protein Powder

     Fish Oil

     Finding Ways to Make it All Consistent


     Non-Stimulant Fat Burners


     Taking Fat Burners When All Bets Are Off

     Fat Burners Before Bedtime

     Hemorrhoid Cream, Epsom Salt Baths and Static Cling Wrap

     Dieting is Always the Key

     Cardio for Fat Loss from My Perspective

     Strength Levels as They Pertain to Fat Loss

     The Anabolic Rebound from Extreme Fat Loss Diets

CHAPTER EIGHT – The Real Deal with HIT (High Intensity Training) Routines

     Change of Pace between High Intensity Training and Volume Training

     Leg Training with HIT Style

     My Leg Workouts

     Weekly HIT Routine Template

     HIT Principles

     Rest Pause Training

     Extreme Stretching

     Static Holds


     The 1-Minute Dip

     The 1-Minute Chin-up

     Rep Count and Rest Periods with HIT Training

     Warm-ups Within a Set (Only to be Used by The Advanced Trainer!!)

     So How Does a Typical Split Involving HIT Principles Look for Me?

     When to Discontinue HIT Training

     Mixing HIT Training into a High Volume Routine

     JDB’s Top High Intensity Routines

     JDB’s Max Muscle High Rep HIT Routine

     Bodyweight Emphasis HIT Routine

     JDB’s Front/Back/Leg Routine

     The Reps and Sets on JDB’s Front/Back/Leg Routine

     What Exercises to do on JDB’s Front/Back/Leg Routine?

     Example JDB Front/Back/Leg Routine Template

     The Full Upper Body/Lower Body Split

     HIT Versus Volume as an Aging Trainer

CHAPTER NINE – Volume Routines for The Aging Male and Seasoned Trainer

     The Process of Give and Take

     Forget Everything You’re “Supposed to Do”

     The JDB Anabolic Flip-flop Routine

     JDB’S 5 Round Volume Circuit Routine

     JDB’S Max Growth Volume Training

     JDB’S 4-Week High Rep Shock Routine

     The JDB Joint Healing/Rejuvenation Routine

     Key Points to Remember when Volume Training the JDB Way

CHAPTER TEN – No Bullshit Muscle Building

     In the Beginning

     Taking Care of Your Body While Growing

     Letting The Chips Fall Where They May

     John Doe’s SCT Training Routine

     Your Two Days off Between Workouts

CHAPTER ELEVEN – Living a Healthy Emotional Lifestyle

     I Could Have Been Anything I Wanted to Be

     Quality Over Quantity

     Change up The Daily Routine

     Laugh More

     Explore More

     The Day to Day Living Situation

     Adjusting Your Training as it Pertains to Your Life Schedule

     Success is Largely Determined by Your Character not the Endeavor

     Stop Getting Angry over Things You Cannot Control

1 review for No-BS Bodybuilding

  1. 5 out of 5

    George (verified owner)

    Amazing Book with a lot of experience, I share the same ideas and perspective in life and training as well as your flexibility in the diet systems.
    that’s why reading your books gives me strong support/endorses in whatever i am doing that i am on the right track and that there are many people who have the same mentality and that bodybuilding industry and magazines are full of shit and lies.

    A book really worth the money.

    suggestion: you are so good in writing about life, why don’t you just make a book about relationship with women and raising someone’s confidence in dealing with women from a bodybuilder’s point of view, i think you are really qualified to write about it, whenever you touch this subject in your books ,your words are so touching and raise one’s confidence, not all your writings shall be limited to bodybuilding, i actually think self-confidence and conquering and dealing with women is huge part of a bodybuilder’s life.

    i have ready the below books
    1) Straight from underground
    2) shredded ops
    3) becoming the bull
    4) No BS Bodybuilding

    thanks John !!!

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