My Quest for a sixpack

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    not gonna lie, ur camera man sucks

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    Quote Originally Posted by jagleaso View Post
    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.
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    Hey smeton_Yea just subscribed great log and great results
    Awsome job man..keep on keeping on
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    Hey smeton_Yea just subscribed great log and great results
    Awsome job man..keep on keeping on
    Holy hell Madman where have ya been?
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    Quote Originally Posted by BigVrunga View Post
    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..
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    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..
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    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.
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    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
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    Quote Originally Posted by smeton_yea View Post
    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.
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    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!
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    looks like your coming along nicely. keep it up
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    Quote Originally Posted by edwards View Post
    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.
    Last edited by John Smeton; 04-03-2008 at 06:31 PM.
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    March 19th 2007(start of Purple Wrath) Not cutting yet

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    *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.
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    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.
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    looks like your lats got smaller?
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    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.
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    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 ^^
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    lots of sit-ups and Incarnate by Palo alto Labs
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    Quote Originally Posted by andrew732 View Post
    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=(
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    Quote Originally Posted by smeton_yea View Post
    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/bodyb...ml#post1527899
    Last edited by John Smeton; 09-06-2008 at 05:02 AM.
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    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.

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    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
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    Quote Originally Posted by drummaboyzl View Post
    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.
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    my motivation levels are where they need to be lol. 7 months straight with a couple breaks for surgeory and illness.
    lol
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    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/bodyb...ml#post1669873
    Last edited by John Smeton; 11-25-2008 at 12:24 AM.
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    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.

    May 6th 2009

    abs n thigh may 6th 2009

    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 Smeton's countdown to NGA Nashville

    LG SCIENCES GHENERATE LOG

    Getting Swole on Swole Stack (1 TestoPRO+ 1 Glycobol+ 1 Stoked)
    Last edited by John Smeton; 12-10-2009 at 03:11 AM. Reason: logs added if I want to look back at my notes/see if I can find anything that worked
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