My Quest for a sixpack

[John Smeton]

Cutting Starts March the first.

I havnt determined how many calories I'll be taking in.
This is what the Carb, Protein and fat breakdown .

No Carb Day
15% of kcals from Carbs
45% of kcals from Protein
40% of kcals from Fats

Low Carb Day
30% of kcals from Carbs
45% of kcals from Protein
25% of kcals from Fats

High Carb Day
45% of kcals from Carbs
40% of kcals from Protein
15% of kcals from Fats

also maybe like a 100, 100,200,300 carb day then repeat But Generally , as of now, Ill use the above.

I'll have to decide how to use these No, Low and High Carb days whether using many low carb days, No carb days or high carbs days. Im giving myself a lot more time because last time I tryed to cut too much weight too fast. Since March first is the starting date by July Ive been lean cutting for five months, Thats twenty weeks and might cut into september, thatll be twenty eight weeks.
Starting in March I'm allowing myself One to two eat whatever I want meals, Which I do currently. Then Mayeb in April Ill go down to One eat whatever I want meal. Ill do a refeed day every so often, as this might be included i the high Cal days but I might also do it like once every three months for a day rewarding myself for the good cutting diet. So This is my Basic Plan.

Also I plan to up the cardio two too four times a week. After Training for like 15 minutes and one day entirely like an hour, Boxing. This is my Plan If im still living around here. If Im not living aorund here Im Adaptable.

 

[John Smeton]

How many Calories do you guys think will be effective for a very slow cut for me? I'm two hundred and five pounds and relatively lean, check out my video on page five. Im about the same, will try to get one a video up soon.


Spontaneous Nutrition Inventory of today

Supplements
Alcar 3 grams,Multi, Glucosamine,Vit C Saw Pal, Sulbutamaine, Creatine(3 days on,20-30 grams per day, 3 off -ast style).Dextose,Wpi, Nac, Taurine.

Meal One- Peice of wheat bread with jelly, Fiber-one cereal with frosen blueberries- Protein shake, three hard boiled eggs.

Carbs 50
Protein 45
fats 14

Postraining
50 dextose
50 Wpi

Postraining two
Two bananas mixed in blender with strawberries
Milk
50 carbs
25 protein

Meal two
two lean turkey burgers 60 P
Apple , two wheat buns 60 carbs
Salad romain lettece, tomotoes , mushrooms, Vinger dressing
fats 15

meal three
lean beef , fat free cheese 55 p
Cabbage
mini rice cakes, one wheat bun, nectorine 50 carbs
fats 10

Meal four
Salmon 40 protein
fat 10
wheat Crackers ,carbs 10
Broccoli

Including post-training Inventory....

C-285
P-300
F-50

total Cals 2,790

Looking at this this might can be a high carb day . I know Ill have to adjust my fat intake accordingly.

for low carb days ..lower the carbs, up the fats, MAYBE lower the protein

for no carb days Up the fats , lower the carbs, MAYBE lower the protein


Many times It's cottage cheese before bedtime because I know how casein digests slowly but when I think I need another meal Ill do the meals. Nutrition articles say the most important time to spike insulin levels is upon awaking(hence the Jam) and postraining of course. Ill allow One eat whatever I want meal per week.

 

[neoborn]

Is it me or are there just no f'n pics in this thread, in the pic sub forum

 

[John Smeton]

Most of the pics links form other sitesgot erased from the beginning. toward the end theres more. Theres also a video of me posiing on page five. I should have a Video up soon. My Beginning of cutting Video. If I get to it.

I ordered some new gear from NP. Im be using Beta Alaine in addition to the other supplements.

 

[John Smeton]

This was done about an hour ago. 3-11-07 . Started Cutting on Mrach the first and Ill cut a few months. Im about 12-13% and My goal is to get too 9-10%. As you can see I have a lot of time to reduce bodyfat levels. This is me at my bulkest. I have about five months to get this goal. My plan is to go really steady. Nutrition is number one. see an above post at the beginning of page six for nutrition. along with trainign heavy and sleep. also supplements. Supplements for fatloss -Alcar. Clear edge-if it does fatloss. No caffeine because I think it could increase cortisol levels and I love Alcar so much anyways. Im excited when my beta alaine arrives and Ill be gain muscle while losing fat all anabolic free. I like challanging my body without the use of anabolics, legal or illegal. Its more of a challange. My last cycle was in April of superdrol and since i did nolvadex xt as an ai. Its been almost a year since I put any anabolics into my body. I like it better this way and most of all its more challanging and Im winning the challange. Im taking my free thirty day sample of Applied Nutriceutricals Liptrophin-Pm. Starting Tonight.Ive got a lot to look for upcoming with various aspects working for me in my ability to lose fat and gain muscle.

Click The on the Video and Itll take you to it.



Or heres another option if that doesnt work
3-11-07_bbing_posing.AVI

 

[John Smeton]

Check out my Video Above =)

Im goign to be taking Applied-Nutr Lip- Am and Pm in the next month. Im going to try to pinpoint caffiene use for my body.

With all this recent debate in the Bodybuilding Community about Use caffeine or Dont use Caffiene, Caffeine counteracts the ergogenic action of muscle creatine loading, and the caffiene causes too much coritsol release postraining, Im doing a TEST.

Since I think it is at least a fifty chance of being true that Caffeine effects the cortisol relases and possibly creatine loading, as I creatine load three days on,twenty five grams per day, three days off, Im taking 125 mgs mgs of caffine in the morning. I workout in the morning. Ill be doing this for one month and will report back.

Also If any other studies come like like Caffeine effects Beta Alanine please post because Im about to start trying Beta Alanine. Im taking Applied-Nutr LIp-Am. which contains 125 mgs of Caffeine.

After Im done this one month exoirepment I plan to excess is Caffeine in a mild or NO Caffeine at all is best for my system. Remember this is just an expirement for me , every body bodies react different to different chemicals, tolerances...etc.

Other than an outline of other things that are working

THE Basics-Without these dont even think about supplementing!
Nutrition
Training Heavy
Sleep
Keep stress levels low though Mediation, keeping positive, and just feeling good by keeping my feelings happy.enjoying life=)

Supplements
Leucine-Since I started Supplementing with this awesoem amino acid I have notice an increase in strength and body appearance is looking better. It seems to work slowly but its working very effectively.
Nac-
A superior Multi Vitamin-Adams Now
Vit C
A high quality WPI with a high Amino Acid Profile

 

[John Smeton]

My goal for cutting is 2,200 cals a day. I read an article by Lee Labrada that makes much sense to me about smoothing a landing. iF YOUR CALS ARE WAY HIGHER THAN YOUR GOAL YOU dont want to go strait to your goal , you want to gradually taper them down intill you hit your goal. Kind of like a plane taking off on a runway. Its is also true for increasing cals.

Inventory of todays calories(Im not including my supplementaion, only foods)

Meal One- Fiber one cereal with blueberries 50 carbs
Protein shake 50 Protein
Flax oil 12 Fat

Then Did Hamstrings, Calves

Postraining
Granny Smith green Apple. 10 oz of gadorade . one scoop whey 45 C
25P

Meal
BBQ Chicken Breast 40 P
Yellow Idaho Potatoe 40 C
Coconut Oil 15 F
Broccoli(cals included in C section)

Meal
Tuna Fish and Oysters 50 P
Half a good sized avacoda(Osyter fat included) 30 f
Small salad with tomatoes(included in C section)
Rice cake crisps,wheatcrackers 20 C

Cottege cheese(Cinnamon) 40 P
Fish oil capsules 15 F
Natty PB 10 C

thats 2,148 cals a day! Right on the button 2,100-2,200 is what my goal is. Nice.

 

[John Smeton]

After testing Caffiene for one month my conclusion for Caffeine use is :
-Low mg Caffeine use is ok.I did 125 mgs.
-Cycle off of it for time to time. (Example after this week Im replacing Caffiene with Clear Edge) I wouldnt do it all the time; although you might can take it my body feels a need for a break. Caffiene receptors feel worn out.
- I do think Caffiene is benifical for Fatloss and going to even go as far as lifting;however many people make the mistake of taking this too far nd end up over doing caffiene which thats where it comes into excess cortisol release

This is my last week of training intill a week break is taking. Ive been getting my Nutrition in good . Sleep Good. Training Good, Cardio good, ive really been getting winded, which the endurance is building up, loving this feeling, whenever Im nervous or just feel the urge cardio is my friend. Supplementaion good.

Im done for this week. My week break is next week. No weight training No cardio No strenous activity, well maybe some =). My Alcar is just about gone . Ill be taking Clear edge, which gets thumbs up , and I might be taking some Sulb. I plan to reduce Calories to smaller portions.

Todays Calories Inventory.(remember Not including Supplements , Multis, Beta Alanine, Vit c< Nac,Leucine, Taurine, Just P C and F's)

Meal One-
Fiber one cereal with blue berries 50 carbs
Protein Shake 50 Protein
20 almonds 12 grams Fat
Mushrooms

Meal Two Postraining meal
Fruit Shake, Banana, Pear, Milk and scoop of whey in blender 50 C, 40 P

Meal(cheat meal)
Big Juicy steak from Ryans With at least 50 Protein and 30 Fat if not more
Sweet Potato , Tomatoe 40 C
Mushrooms
Easter Candy and Cookies~ 15 F ...sugar carbs 20 carbs

Cheat meals are done once or twice per week.

Meal
Brown Rice 30 C
Tuna and shimp 50 P
20 almonds 12 F
Red Cabbage

Meal
Flavored grits mixed 20 C
Cottege Cheese 40 P
Egg with peanut butter,Fish oils 20 F

This is not a typical day. Had a Cheat meal today...

Carbs 210
Protein 230
Fats 90
Totals Calories: 2,570 . . Only did Biceps and forarms today. Today is my last day of training intill a week off. Calorie goal about 2,100. Might do some high Intensity cardio after weight training, I mean high Intensity like your about to die. Running on 10.0 for a couple minutes. or on Incline on 15 on seven. Ill be taking ACV twice a day everyday. Arnold used to drink it like water when cutting.

4-15-07 Alcar ran out today. Did light cardio. On my week break Ill not do anything. No strenous activity. Ill be taking clear edge, eating consistant with cutting diet. 2,000 cals is my goal on this week break. From now On its One cheat meal a week. ACV two times a day. See you in a week.

 

[John Smeton]

~Dont have any vids or pics at the moment. Fat has reduced visably, my brother said something about it from not seeing me since easter. Ive not been taking any fat burners. I ordered some DS Melting Point, CLA tabs , plan to stack these.

~Also ordered some Stimulant X and might do this with the Cla, MP stack. Im for sure doing the CLA, MP stack.

~Cardio has increased in doing Cardio at least twice a week, if not more. Right now Cardio is after training for 10-15 minutes and usually take one day of cardio on its own.

Nutrition is spot on and always improving. Cals are around 2,500, give or take depending on the day, what body-parts are trained. I keep a journal of what I eat everyday and my plan for the next day, how my body responds to lower carbs or higher fat, or higher carbs, lower fat..etc finding out how my body responds to what. Protein is kept high.The recipe section is nice.

Beta alanine has work and Ive gotten a pr of 405 a few weeks ago. Im working on the sumo-stance to bring up my squat, conventional dead, and just something to work other muscles.Strength has increased recently generally. Ive been doign beta alanine almost two months now. Ordered another batch today. I like the endurance increases, strength and power increases. also the fact that is increases life-span by twenty percent , in addition, making the skin nice.
-Currently not doing ALCAR it ran out, but am taking Clear Edge. I plan to use clear edge as a bridge supplement mianly, or just when Im not taking any.Good reviews here
-Not taking Sulbutiamine, Ill use these when needed; although it seems to have lipid properbilities. I actually think the ingredient in Stimulant X is Sulbutiamine , under a tm name.
-Nac thumbs up! I tajke in about 500-1000 mgs a day, Gluth levels, anti-aging..soo many benifits
-Micronized Creatine Mono 25 grams a day for three days than a four day break than repeat.
-ACV..This is a good pick me up , benifits fat loss, just about everything , look it up.

Hope this aids with any one who can benefit.

Ill try to get a Video up by July, give or take

 

[John Smeton]

 

[jagleaso]

not gonna lie, ur camera man sucks

 

[John Smeton]

not gonna lie, ur camera man sucks

Yes it does and my body is good.

Currently taking a week break...Diet is good. Theres a more detailed thread in the log section of two logs in doing for Palo Alto Labs, and Millennium Sport technologies.

 

[MaDmaN]

Hey smeton_Yea just subscribed great log and great results
Awsome job man..keep on keeping on

 

[BigVrunga]

Hey smeton_Yea just subscribed great log and great results
Awsome job man..keep on keeping on

Holy hell Madman where have ya been?

 

[MaDmaN]

Holy hell Madman where have ya been?

Hey BigVrunga I been hiding...LoL

Nah this is boating season and im swamped with work (selling Marine Engines) so not alot of time for forums but the fall will be here soon ill have more time..

 

[John Smeton]

Im doing Dc trainign now and have noticed a change in my body.The afterward Intense Stretching seems to be working very nicely. This Video is about a month ago and Ive been using Machines, hence a different look. Im also tanner. Right now Ive added a bit more muscle and keeping bodyfat levels low . I am still working on getting a sixpack. My calories are around 3,000. I try to take in 350 proTEIN, 300 CARBS AND 70 GRAMS FAT EVERYDAY. certain workdays I seem to miss ; although I do good. On training days Im making sure Im taking this in. Also This is not a bulk, its gaining muscle without putting bodyfat on type diet. Im doing this diet for 4-6 weeks , then for two weeks Im doing a cutting diet, then repeat. It keeps your body guessing and when its time to bulk up again the body goes into muscle over load again. Its something new I got from a friend and Im testing to see how it works on myself.

and yes I know My body fat could be less on my abs.Im being persistant with this six-pack thing. Im doign better than last year and a lot stronger.

video was removed..

 

[John Smeton]

400 Protein
350 Carbs
80 fat

Calories 3700

Six meals
65 protein each meal
60 carbs
15 fat

also around pre and post training you can take in more carbs and adjust the carbs though the meals. Know what I mean?

Training days

so I get up at 9:00 am finish by 10

train at 11-12

post training 1-3

hour later meal 3-4

two hours later meal 5-6

two and a half hours later meal 8-9

meal before bedtime 11-12

Training days breakdown

65 p
75 c
15 f

65p
100c

50 p
80 c
15 f

65p
50c
15f

65p
40c
20f

65p
30c
15f



Non-training days

Every meal and I can up and down the amounts of carbs
65 P
60 C
15 F


Ive taking a two week break from DD,a cruise, and start back with Dc training. I design my own training programs and which exercuises what I want my body to look like, In additonal my own nutrition.

 

[John Smeton]

Supplements Im already taking(some of these just started)

Creatine-3 days on at 25-25 grams per day than a 3-4 day off break than repeat-Ast's creatine cycling method
Beta Alanine(About four grams day, might go higher)
Cissus(about two grams per day)
L-Glutamine(Just started-doing about twenty grams per day)
Taurine-Post training
L-Tyrosine-In morning or earlier in the day either before training or before work. Ill double dose some days.
L-Luecine-post training, sometimes pre and sometimes various times thoughout the day
Nac-Everyday

Of course I take a Multi and Extra Vit C, at least 2 grams a day.

Nootropics-Piracetam and Choline Citrate I might start them soon

 

[easymac]

Im doing Dc trainign now and have noticed a change in my body.The afterward Intense Stretching seems to be working very nicely. This Video is about a month ago and Ive been using Machines, hence a different look. Im also tanner. Right now Ive added a bit more muscle and keeping bodyfat levels low . I am still working on getting a sixpack. My calories are around 3,000. I try to take in 350 proTEIN, 300 CARBS AND 70 GRAMS FAT EVERYDAY. certain workdays I seem to miss ; although I do good. On training days Im making sure Im taking this in. Also This is not a bulk, its gaining muscle without putting bodyfat on type diet. Im doing this diet for 4-6 weeks , then for two weeks Im doing a cutting diet, then repeat. It keeps your body guessing and when its time to bulk up again the body goes into muscle over load again. Its something new I got from a friend and Im testing to see how it works on myself.

and yes I know My body fat could be less on my abs.Im being persistant with this six-pack thing. Im doign better than last year and a lot stronger.

LOL, no offense bro but you are doing some pretty weird poses in that video. I think your girl said it best at the end... "What in the hell are you doing?" Nice log, just weird video. Good luck man, not too much farther to go on the quest for a sixpack.

 

[John Smeton]

These were taking last week. Im not cutting, Im doing a building lean mass without unwanted bodyfat calorie intake 400 p, 350 c 80 f. Im focused on bring up weak points likenot working my quads so heavy because they get so big, genetics, and working my calves real hard to bring them up to look in proportion to my upper legs.This is what bodybuilding is about Brining up all the bodyparts to look in proportion.

Im still on the quest!

 

[edwards]

looks like your coming along nicely. keep it up

 

[John Smeton]

looks like your coming along nicely. keep it up

Thanks Edwards

Ive been training Dc style and bought the Jason Wojo Dvd and for the first time I'm doing it correctly. I took a month off of training and diet. Went down to Panama City Beach, FL and partied my brains out. Well Now Im back. here are some Pictures my friend Daniel took of me on Panama City Beach, Fl.The Glare made the pictures suck. Beginning of March 08 and I havn't trained or ate for a month on these pics.

Right now Im doing Dc diet with main focus on protein 400 grams per day and taking in two gallons of water per day.

 

[John Smeton]

March 19th 2007(start of Purple Wrath) Not cutting yet

 

[John Smeton]

*note*Fatloss stack...from all my research I've come up with this..its very simple and basic

When starting use 7-keto dhea(about a month)

Number one of course is diet,,Maybe use green tea

Than about the last month(extreme dieting) use Dailene 4 and Yohimbe hcl(for the extra lower fat that most people cannot get off)


I've used Yohimbe back in 2006 and it literally melted the fat off of me.

Right now Im doing Plsin and Yellow Gold

also purple Wrath logs in the log section..

I contacted the IFPA/OCO president and I cannot compete intill three more years in the IFPA/OCO because I've used Superdrol in April of 2006 (Three months after it was banned by the IFpa/OCO; although legal.)

In this time my focus is to add size and go though Bulking and cutting cycles.(like bulk for 6-12 weeks[all depending on how much stress I have, job, life-sometimes you can go all out for twelve weeks because stress is low and sometimes you maybe can only do it for two weeks, this is extreme yet true, it has happened to me ], de-load or take 1-4 weeks off,and cut for one month and repeat)

I love the mini bulking and cutting idea from Layne Norton. and also the opposite is true. you can do mini cutting for 6 weeks and mini bulking for 2 weeks. see how it works? I sure do.

 

[John Smeton]

I do Deadlifts, Legs, and taking some time off press movements, biceps and forearms due to a healing an injury. it is feeling a lot better and I expect to be able to go all out in one month. in till than My main focus is getting stronger on deads, and all other movements.

Here are some pictures taking today.

My plan is to keep cutting. Im almost done hypertroph-X and will be finishing a bottle of sci-vation Dialene -4, sesamin for supplements.

I'm going to up cardio (either intensity of longer cardio) Pay more attention to diet(example when i m sleepy and get up Ill raid the refrigerator and eat a whole thing of cheddar cheese-I'm going to cut this out and substitute it for a protein shake)

Than after this cut and my elbow is completely healed I'd like to start my X-factor/ lean Xtreme log on a surplus calorie(carbs and protein) while keeping my cardio up.

One thing at a time. The main thing is getting my elbow in tip top shape.

 

[drummaboyzl]

looks like your lats got smaller?

 

[John Smeton]

no waist just got bigger. and Im not cutting down again in till I have put on a good twenty pounds more muscle. Fat comes with the territory in the beginning. i made the mistake of staying too cut. I still want the sixpack. It may be five years or more in till im the size I want.

 

[drummaboyzl]

i learned that lesson too. i was at 195 with about 18% bf and just wanted to get that 6 pack so i started cutting. half way through i realized you gotta have fat to build muscle and i turned it around and went more for lbm than cutting....though i am starting a cut in july lol.

best of luck with your journey, ill be watching ^^

 

[andrew732]

lots of sit-ups and Incarnate by Palo alto Labs

 

[John Smeton]

lots of sit-ups and Incarnate by Palo alto Labs

Incarnate is a good supplement. Cissus and Ba.

I haven't done upper body in three months and cannot do it in till my elbow heals. Lower body only and no deads=(

 

[John Smeton]

My goal for cutting is 2,200 cals a day. I read an article by Lee Labrada that makes much sense to me about smoothing a landing. iF YOUR CALS ARE WAY HIGHER THAN YOUR GOAL YOU dont want to go strait to your goal , you want to gradually taper them down intill you hit your goal. Kind of like a plane taking off on a runway. Its is also true for increasing cals.

Inventory of todays calories(Im not including my supplementaion, only foods)

Meal One- Fiber one cereal with blueberries 50 carbs
Protein shake 50 Protein
Flax oil 12 Fat

Then Did Hamstrings, Calves

Postraining
Granny Smith green Apple. 10 oz of gadorade . one scoop whey 45 C
25P

Meal
BBQ Chicken Breast 40 P
Yellow Idaho Potatoe 40 C
Coconut Oil 15 F
Broccoli(cals included in C section)

Meal
Tuna Fish and Oysters 50 P
Half a good sized avacoda(Osyter fat included) 30 f
Small salad with tomatoes(included in C section)
Rice cake crisps,wheatcrackers 20 C

Cottege cheese(Cinnamon) 40 P
Fish oil capsules 15 F
Natty PB 10 C

thats 2,148 cals a day! Right on the button 2,100-2,200 is what my goal is. Nice.

Looking back I was so ignorant than and wasted years of progress trying to stay cut, instead of just bulking up and controlling fat. Right now I'm 234 and people have called me fat that have seen me with my shirt off. I don't care, I mean I do, but I know its the quickest way to gain mass and when i get satisfied with my mass I can cut down and be ripped and super-big in my thirties, forties, and fifties.

My next goal is to be fully healed from this injury and be able to train upper body intensely by November the first.

I have an online competition coming up, maybe , just maybe I'll see my abs come Feb 1st, if I'm able to do it. i think I'll go though with it anywayss because I hope that my arm will be better come November first and that'll give me three months to do it, while I'm already working on diet, legs, abs, and bringing up my right pec. First step is first: That I can train all bodyparts by Novemeber the first. http://anabolicminds.com/forum/bodybuilding-contest-preparation/102969-smeton-s-count.html#post1527899

 

[John Smeton]

I found a picture on a long lost picture on a website today website that I forgot I signed up for. Its not at my most conditioned state . it is at one of my most conditioned and biggest, i think. As you can see though My chest is lacking. This is due to bench pressing all the time. Bench doesnt work wwell with my body, My front delts and triceps get huge on bench, with some chest. My arms , shoulders traps, blew up. Legs ...well what can I say that blow up easy, so does back. Traps,shoulders arms and chest and calves take more work. Back and legs are probably my easiest body parts that get big fast, while chest responds well. next arms,shoulders, traps, and lastly calves.

I'm 215-220 on here. 33 inch waist I wrote down by the picture. i don't know if I'm exaggerated the waist or not. That's pretty small, esp for a 6ft2 guy. This is when my arms were 18-18.5 inches I was 24 I think on here. if not just turned 25

I'd like to get bigger than this for my competition coming up. It's going to take a whole lot of work being out for six months.

I forgot what it's like to feel and look this good. This picture has sparks some real motivational knowing I got here before. and In fact I wasn't a big picture taker back then, I probably was in better conditioning at times and bigger.

 

[drummaboyzl]

i would be greatly motivated if i could see a picture of myself in a nice state like that.
best of luck smeton. you know you got my support

*traps and calves lack in picture i notice

 

[John Smeton]

i would be greatly motivated if i could see a picture of myself in a nice state like that.
best of luck smeton. you know you got my support

*traps and calves lack in picture i notice

Motivation comes after you do the action.

Do the action first then motivation comes.

 

[drummaboyzl]

my motivation levels are where they need to be lol. 7 months straight with a couple breaks for surgeory and illness.
lol

 

[John Smeton]

Alright I'm now out of the elbow down stage and into the rehab process. I don't know how long this will take. I'm doing one strait set for every body part and just consider myself on a llooonnnnng cruise. I'll take how every long it takes for my elbow to heal optimally. Bodybuilding dot com has a nice injury prevention section and I have learned a lot interacting with the members there. It's already been over six months- going on seven of having to cut out body parts. It's a never ending battle and I'm fighting for my right to lift again.(and not make the same mistakes) Warbird is another member that has been battling shoulder issues for well over a year.

Right now diet is dialed down a bit Im increasing my cardio. legs will not get any work, they'll get too out of proportion if I train them so I go light(they measured 29.5 inches a month ago!) weight is at 240 lbs and I've started my cardio regime. ten weeks of dieting and leaning up and elbow rehab. im going to fill my bathtun with cold water and buy a big bag of ice, put it in there and jump in there and stay in there for 10 minutes and see if it helps. It supposed to be Godsend for injuries major and minor.

supplements: what for other then basic vitamins and joint supplements. I'm not really training hard so I'm not going to use them , except luecine which is proven by numerous research studies to preserve muscle mass. I'll save the creatine and beta alanine when I'm ready to train.

Considered I haven't train upper body for six months and can only lift lightly, which I'm not gaining any muscle, i notice in the mirror that i have lost some; although, It doesn't seem to be all that much.I seem to hold on to muscle-0mass well and my old traaining partner sticks as we were posing in the mirrors of the gym commented my chest still looks big.

here is my log leading to the competition http://anabolicminds.com/forum/bodybuilding-contest-preparation/102969-smeton-s-count-2.html#post1669873

 

[John Smeton]

Okay Ive been dieting using low carbs (and instintive like when totally low energy up carbs, Justin Harris did a podcast on Musculardevelopment and gave an execellent Wooly Mommoth example) and refeeds slowly bringdown my body-fat.

took some pictures yesterday I'll post them when time is available. Theres a few cuts here and there. im guessing to be where I want to be Ill have to lose 10-15 lbs of fat and gain 5-10 lbs of muscle. Im totaly stroked as Ive found out how my body works learning from some of the professionals in this industry.

I'm convinced I have good enough genetics to do local bodybuilding shows at this moment. I should have done them at least a couple years ago actually. Its about loving your body not being in love with the way you look. whats the use of looking good if your not healthy enough to enjoy it

Im seven weeks out from a bodybuilding show and if I go though with the show Ill post some pictures in here, which may get my ripped six pack goal, well see. I have seven weeks to lose the reamining bodyfat which I'm confident about.

<a href="http://s89.photobucket.com/albums/k237/smeton_yea/Mt%20after%20pictures/?action=view&current=absanddthigh1st.jpg" target="_blank"><img src="http://images-cdn.anabolicminds.com/image404.jpg" border="0" alt="May 6th 2009"></a>

<a href="http://s89.photobucket.com/albums/k237/smeton_yea/Mt%20after%20pictures/?action=view&current=absandthighnice.jpg" target="_blank"><img src="http://images-cdn.anabolicminds.com/image404.jpg" border="0" alt="abs n thigh may 6th 2009"></a>

One thing Dorian Yates recently talked about about squats and Deadlifts can make the obliques bigger and mine tend to be a bit bigger, another thing he talks about its genetic, and mine I think is genetics. If I do do squats a tip I got from Chris Cormier years ago is do squats in this offseason and not in the pre-contest phase because he said something about it making obliques bigger, I mean if you have a genetically small waist no worries, i seem to not though so its a good idea for anyone that wants to get onstage and have too wide of a waist issue to maybe not do squats and deadlifts or do them offseason. I used to powerliftso this could be why. and I love my Deadlifts if I must though ill cut them out. I have no problem taking squats out and another idea is if one does keep deadlifts in offseason up the reps and maybe lower reps offseason.


On the subject of injuries if it hurts back off...I was ignorant not to back off and kept pushing untill I got a serious one where couldn't train upper body for a good 6-10 months and I still cannot do certain exercises. It takes time for an injury to heal itself.

wow I was looking back at some old pictures Dc training has done me wonders and I cannot wait to start the two wway split back up again after this next contest goes down. One thing at a time though, Contest is the next step. June 27th 2009

okay heres my log leading up to 27th http://anabolicminds.com/forum/workout-logs/126013-smetons-countdown-nga.html#post1966962

http://anabolicminds.com/forum/supplement-reviews-logs/134697-lg-sciences-ghenerate.html

http://anabolicminds.com/forum/supplement-reviews-logs/138537-getting-swole-swole-3.html#post2213622