John Smeton's first NPC contest preperation - AnabolicMinds.com - Page 5

John Smeton's first NPC contest preperation

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    My strength is stronger than ever right now. hitting PR's pre contest and I am holding back. I usually am stronger pre contest than off-season, at least it has been like this in the past

    May 21 2012
    375 P
    110C
    55F

    back-widthfirst thing upon awaking, back thickness and traps 6 hours later (strained left back area =( )

    then did some light cardio maybe 20 mins or so with dogs before bed
    ------------------------------------------------------------------------------------------------
    May 22 2012 carb up day
    260 P
    370C
    45F

    went to my ARt therapist (two hours one way drive) and chiropractor and got lat work done that helped my lat spread big-time and some work on my elbow, shoulders and body adjustments. This will help me on stage come Saturday. Its important to find a great chiropractor that does deep tissue, ARt therapy and related methods. esp when your training heavy, I go every 6 weeks as default and more if needed.

    abs earlier, then chest and triceps
    -------------------------------------------------------------------
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    good luck bro! keep us posted.
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    disagree 100% the physiology and science disagrees, but whatever you think or believe in go with it.
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    Quote Originally Posted by JajaNe20 View Post
    disagree 100% the physiology and science disagrees, but whatever you think or believe in go with it.
    Thank you and agreed I still have a lot to learn.

    Something I am doing and that works for me is glutamine esp the last 5 days or so taking in more like 20-50 grams. Seems to help me feel better and make muscle fuller. I could be wrong just something that seems to work for me.

    After the carb up meal untill the show or if doing a photoshoot untill photos are done
    something else I do is look into the mirror and decide what my next meal will be like. If I look too full no carbs or little, if I look too flat Ill up the carbs a bit. I do this until the day or the show and between prejudging and the night show.
    Follow me on facebook, twitter and youtube, where I share information and videos to help you achieve your physique goals, John Smeton Ftness
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    Good idea about assessing before eating. I might try that method too )
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    couple more things to note

    -cut water down on Friday
    -cut sodium on friday esp after 5-6 o clock took in light meals, lower protein like 30 grams, like very low sodium tuna and anything with low sodium
    -went by how I looked if I thought I was too flat ate some carbs like a sweet potato, these work well or grits in morning
    -high doses l glutamine thoughout the nights and during days (seemed to help stomach and immune system and feeling well)
    -took a natural diuretic,with stuff like dandelion root in it a couple days before the show
    - its important to make friends at the show with competitors and socialize and just talk about your interests, learn from one another
    - By the night show at 10:00-11:00 when I posed , yes I was almost last in open heavyweights, I felt the crappiest and probably look my best

    NPC Judge told me my condition was pretty good and I need a good bit more size. He said size needs to be my main priority. I can only add size following my personal values I can only go at my own rate. That said, I think I can do it.

    after the show fellow competitor Greg and I went out to TGi fridays ate a bunch of food, celebrated. The next day did a photoshoot for a modeling agency, kept water lower and I filled out

    Pictures are on facebook and will be this week of shoot. Took some fun pictures with camera

    here are show pictures I am toward the last

    http://trstewartphotography.zenfolio...9089#h10e69089

    This log is a guide for me if I need to look back during my next show so I can remember what to do, and correct mistakes.

    I think i lost some muscle this time dieting and that may be an area to work on next day. Until then, Thank you
    Follow me on facebook, twitter and youtube, where I share information and videos to help you achieve your physique goals, John Smeton Ftness
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    Congrats man! Nice job!
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    Congrats! You did it man!
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    Great back width! Saw your pictures on FB, well done. AI definitely chose good in sponsoring you. How many sponsored athlete do they have?
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    Quote Originally Posted by Budman7811 View Post
    Great back width! Saw your pictures on FB, well done. AI definitely chose good in sponsoring you. How many sponsored athlete do they have?
    two right now. if I get time ill photobucket them and put them on here

    prejudging youll see pictures when I post them

    -I did not get to pump up much because I did not know I was the first category out
    -I restricted sodium and took in a cup of eggwhites with two hard boiled eggs that morning, still not much sodium and that could have kept me retaining water. If I went back and had to try it I am going to say a banana and no sodium whey protein
    -one one small snickers bar before pumping up, (and not much of a pump up)

    prejudging pictures






    night show (looked much better)
    -got spray tanned again in between shows
    - followed my low sodium diet and ate light up until the show
    -before the night routine I ended up needing three small stickers for energy and had a great pump going,breathing hard
    -dramatic difference between prejudging and night pictures















    I talked to the Master NPC Judge afterwards and he told me what I need to do for next show.
    Follow me on facebook, twitter and youtube, where I share information and videos to help you achieve your physique goals, John Smeton Ftness
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    few things to note

    -since I am done this contest my goal is to stay 12% or lower , im thinking 10-12,on the inbody520 machine at my gym year round
    - I have added 7 lbs since (today is 5-7-2012) and hope to keep adding lean muscle
    -Nutrition right now is around 2800, 300-350 p, 200-300 carbs, lower fat Im following Chris Acteos "Losing fat while on a baseline diet" out of his book "championship Bodybuilding"
    -since my trenavar and protomax stack is over I am doing 11-oxo as a bridge into pct(yes I am a big believer in giving the body a rest)
    During this time I am taking daa, hcg(prescription) and divanex I had lying around. Ive been on daa since September 2011
    -Next month pct starts and ill be adding in creatine, beta alanine and overall more natural anabolics to hold onto muscle best I can
    -replacing ephedrine with african mango and raspberry ketones stack
    -Training is basically like it was pre contest, right now stronger than ever
    -I stopped writing down my workouts in my log, its been over eight years since I did that and I feel it is useful , I feel I dont need it anymore and its time to move on. I still write down nutrition everyday

    I can say I am at my happiest lean and strong, I like it. Ill do another pre contest log when its time for to a contest. No more logging every single workout though, takes up too much time for me. I dont think ill ever be a monster bodybuilding like a 300lb bodybuilder and I do think I can still accomplish some amazing things. I have work to do until the next show =)

    Thank you for following. This is for a reference for me to look back on , if I need to.
    Follow me on facebook, twitter and youtube, where I share information and videos to help you achieve your physique goals, John Smeton Ftness
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    Thanks for the motivation
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    bro you look good, good quality mass on upperbody, but i think you could come in leaner for your next show, and i think you should prioritize bringing your legs up
    (not talking ****, just saying)
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    Quote Originally Posted by aceroni View Post
    bro you look good, good quality mass on upperbody, but i think you could come in leaner for your next show, and i think you should prioritize bringing your legs up
    (not talking ****, just saying)
    Thanks for your opinion. The Master Judge told me that I need to focus on size. When I asked about condition he answered condition is fine; you need to focus on size to move in in higher placings in the NPC .

    As for getting bigger, I hope to put on some quality mass next year when I compete and come in with more condition. The more muscle a person has the easier it is to stay and keep lean, that is why the NPC wants more muscle on me, so it all takes care of itself. Thanks for your comments

    what part of my legs need work, in your opinion? did yu see the night show pictures. my whole body looks much better (about a 12 hour difference-actually like 13 -14 hours in between)
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    Move muscle mass in to take over the fat..... Good idea.
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    Yes I do see both pictures, if you're talking about your one post up above with both prejudging and night show pics. You definitely dried out a little more. I was just saying more conditioning cause i like to see quad striations and hammies poppin out
    Like i said man i was never trying to bash you- i'm natty competitor and i know how hard it is...

    but as far as your legs? I'd say you should probably just work on bringing THE WHOLE leg up.. Quads, HAMS, Calves. Trust me, legs are my weak point... What has been working for me has been heavy heavy barbell squats (cambered bar, safety bar, straight bar) all kinds of bars.. Hax squat, heavy heavy leg presses, ham curls, SLDLs of course... in your off season dont worry about leg extensions as much as hax squats and leg presses will add much more mass (you cannot replace heavy squats, absolutely cannot)...
    but yeah man just keep hitting your legs really hard and eating big afterwards and they will grow.. like i said dont forget the hamstrings most guys really forget that, and it makes their legs look really weak when viewed from the side, ie side chest / side tri shots.. You want that HANGING hamstring nice and round, with a thick, deeply lined quad on top of it.. And again to put the icing on the cake make sure you're hitting your calves, with the majority of the work being standing calves or leg press calves, and also dont forget your seated calf raises too and even reverse calf raises to work your tibialis and make them look bigger from the front..


    edit:: just reread my post and i didnt want to sound like i was bashing your legs, cause they're already big, they just need more sweep and more hamstring / quad bulk.. Like i said they're already pretty big its just that they need to be bigger to match your LARGE upper body!

    edit: i also agree that you should just lay off the supps for a while, DAA since last september? thats a long ****in time dude!! once your pct is over you should just go cold turkey for a while as far as hormonals
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    Quote Originally Posted by aceroni View Post
    Yes I do see both pictures, if you're talking about your one post up above with both prejudging and night show pics. You definitely dried out a little more. I was just saying more conditioning cause i like to see quad striations and hammies poppin out
    Like i said man i was never trying to bash you- i'm natty competitor and i know how hard it is...

    but as far as your legs? I'd say you should probably just work on bringing THE WHOLE leg up.. Quads, HAMS, Calves. Trust me, legs are my weak point... What has been working for me has been heavy heavy barbell squats (cambered bar, safety bar, straight bar) all kinds of bars.. Hax squat, heavy heavy leg presses, ham curls, SLDLs of course... in your off season dont worry about leg extensions as much as hax squats and leg presses will add much more mass (you cannot replace heavy squats, absolutely cannot)...
    but yeah man just keep hitting your legs really hard and eating big afterwards and they will grow.. like i said dont forget the hamstrings most guys really forget that, and it makes their legs look really weak when viewed from the side, ie side chest / side tri shots.. You want that HANGING hamstring nice and round, with a thick, deeply lined quad on top of it.. And again to put the icing on the cake make sure you're hitting your calves, with the majority of the work being standing calves or leg press calves, and also dont forget your seated calf raises too and even reverse calf raises to work your tibialis and make them look bigger from the front..


    edit:: just reread my post and i didnt want to sound like i was bashing your legs, cause they're already big, they just need more sweep and more hamstring / quad bulk.. Like i said they're already pretty big its just that they need to be bigger to match your LARGE upper body!

    edit: i also agree that you should just lay off the supps for a while, DAA since last september? thats a long ****in time dude!! once your pct is over you should just go cold turkey for a while as far as hormonals
    Nice insight into bringing legs up. I think its the angle of the pictures because I did a photo shoot that next day and can show you wheer my upper body looks smaller.

    Right now I am just focused on nutrition and staying lean while on a baseline diet. I have to stay lean because I am a member of a modeling agency.

    Daa is natural and I am using it is a testosterone booster, kind of like natural trt. Im a big beleiver in only doing 1-2 cycles a year. Yeah I havent done any cycles at all in 2011 and this cycle was my first in a while and being it over the counter only I could have technically competed in the NGa since they allow otc only. that said, I value my health and got prescription hcg from my doc and used that and it is banned in the nga, so i just went NPC, that and NGa shows are so far away. I am laying off hormonal s untill at least November and doing a mild cycle, hopefully, in the meantime its a lot of natural anabolics like creatine, beta alanine, and AI sports nutritions line. right now I am doing a 11-oxo bridge then transiting into pct and doing Pa's & spray for cortisol control. Strength and Prs are high and still quite lean for me.i

    I agree with you I needed more definition , i did my best though and that is what matters, I learned a ton and next year its on to put my learnings into use!
    Follow me on facebook, twitter and youtube, where I share information and videos to help you achieve your physique goals, John Smeton Ftness
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    Like i said brother you looked excellent, never was I trying to belittle you or make it sound like you looked bad, cause you looked great. I would kill for a front / back lat spread like that

    and yeah i just re looked at the pictures and your legs are bigger than i thought, but like i said still keep bringing them up cause you can't ever have too big of legs on a BB stage.. And as they get larger, so will that outer sweep, which will give you that nice x shape we all want
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    You looked great man and im in no way bashing you, it takes a lot to get on stage. But you were nowhere near contest condition. Now im not sure what your goal was and if you were trying to be contest condition or whatnot but just a thought.

    Keep pluggin away though man.
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    Quote Originally Posted by 3clipseGT
    You looked great man and im in no way bashing you, it takes a lot to get on stage. But you were nowhere near contest condition. Now im not sure what your goal was and if you were trying to be contest condition or whatnot but just a thought.

    Keep pluggin away though man.
    I myself would probably get stage fright. (as I misspelled stage it corrected it and put rage, that's funny!)
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    Quote Originally Posted by Budman7811 View Post
    I myself would probably get stage fright. (as I misspelled stage it corrected it and put rage, that's funny!)
    Yea i mean hopping on stage is such an accomplishment anyway, i give major props to anyone who does it.
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