My Quest for a sixpack

[John Smeton]

why whats wrong with Ironman magazine....tell you what ill take ANY information thts benifical to me..no matter where it comes from..even if its cheesy i dont care- as long as it WORKS for me then ill take it and utilize it .

got up in middle of night about 2 teablespoons full of natty panut butter with glass of milk. Next time itll be a protein shake of 40 grams

woke up..alcar 3 grams

bana 25 carbs- shake 40 p, 8 flax oil

broccoli, lean ground beef 45 p, 12 fat, brown rice, 35 carbs

ast-ss metabolism prescription RX...tablespoon of apple cinder vineger(gagged me)

trained legs. leg extensions. lunges. stiff leg db deadlifts, lying leg cirl now i read n the new Ironman some people respond better to certain exercises than others. for example a tall person with a long spine(i forget the techniqal name of the spine and whatnot) squars dont work well because it causes the person to lean forward more becauze of how they are built. The article recommends deadlifts instead of squats. Now i still do my squats but recently since reading this article im doing something different. I know my body is also very tall , but ive done squats for almost 4 years strait now so im used to them. I switch my exercises up every 4 weeks, or order of exercises(example- 4 weeks starting off at flat bench, 4 weeks starting off on incline bench-- and ill stay at incline bench or do other incline work, if i see the need for my upper chest to come up) whatever the bodypart may be ill do what works for what i want.

postrainign training- pinapple juice 50 carbs , protein shake 50 p, ala 100 mgs. creatine mono 5 grams

CEE 2 grams with gadorade 10 carbs

chicken breast 35 protein, sweet potaoe(smaller sized) 25 carbs, olive oil 15 fat

chicken breast 40 protein, broccoli, natty peanut butter 8 grams, 5 extra strength fish oil tabs- total fat 15(including fat from chicken breast),peice of wheat bread 10 carbs

took melatonin for sleep

NO FAT cottege cheese(damnit i bought no fat cottege cheese and it has no fat but more carbs than low fat- i think ill switch back to low fat unless they have ZERO CARB cottegecheese) 40 protein. 6 fat- 4 fish oils -10 fat, 15 carbs


totals: protein 250 carbs 170 fats 60 calories 2,220

not bad calories but i wanted lower carbs especially. Tomorrows Goal is to take in 125 carbs or less..and up the fat intake....but the ultimate goal tomorrow is to take in 100 carbs or less! If i get over 125 i have some serious work to do on my behalf! I want to do low carb for the next 2 days. what does low carb mean to me RIGHT NOW? A. low carb= 100 grams of carbhydrates or less

also im going to use what i learned in Iron Magazine ---use cardio when appropiate. I think Tomorrow cardio is calling my name.

[Basso]

why whats wrong with Ironman magazine....tell you what ill take ANY information thts benifical to me..no matter where it comes from..even if its cheesy i dont care- as long as it WORKS for me then ill take it and utilize it .

now i read n the new Ironman some people respond better to certain exercises than others. for example a tall person with a long spine(i forget the techniqal name of the spine and whatnot) squars dont work well because it causes the person to lean forward more becauze of how they are built.

You just answered your question! That is typically garbage these mags spew out, and if I bought a Flex this month it would probably say short people shouldn't Deadlift.
Tall, short, fat, skinny anyone will respond to squats, and you can't replace it, except with other squat movements, i.e. front squats.
Anyway I'm not trying to give you a hard time, it's just I'm not willing to pay $5-6 for a mag that is 40% ads, 55%BS and 5% uselful.

[John Smeton]

I don't pay for it i read them. and if it works for me ill use it buddy!

oh and youd rather be fat than read ironman well be my guest and be a fatass ..me personally id rather look good and read ironman than be a fatass and not read it.

[Basso]

I don't pay for it i read them. and if it works for me ill use it buddy!

oh and youd rather be fat than read ironman well be my guest and be a fatass ..me personally id rather look good and read ironman than be a fatass and not read it.

Whoa, chill out dude, I'm just messin with ya! You'll find all kinds of anti-bbmag threads on here and I couldn't help but take a couple stabs. But really the squat thing is bogus, I wouldn't joke about the All-Mighty Squat!

[John Smeton]

if you didnt relize this by now....im not joking. and another thing while your at it stop writing on my thread unless your contributing. Thanks buddy goodluck with your fatloss

[Basso]

if you didnt relize this by now....im not joking. and another thing while your at it stop writing on my thread unless your contributing. Thanks buddy goodluck with your fatloss

You got it! unsubscribed

I am truely sorry I offended you, the offense was directed at BB mags. There was a time when there was some good ones out there, but that was a long time ago!! Not even worth the ads they are printed on now!

so long kid, good luck

[max silver]

if you didnt relize this by now....im not joking. and another thing while your at it stop writing on my thread unless your contributing. Thanks buddy goodluck with your fatloss

Ouch man, it seemed apparent that he was sniping at the magazine, not you personally. Is it worth chasing one of the few people contributing to your thread over a disagreement over a bodybuilding magazine?

If that's the case then I might need to unsubscribe also, as I'd tend to agree that most of what's printed in the magazines nowadays is an attempt to sell bodybuilding supplements.

[John Smeton]

yesterday lower carb, lower caloriesshoulders, ticeps...standing miltary presses, lateral riases, chest against slanted raises (for rear delts) one arm tricep press, and dips(went up to 2 45 plates with belt on for dips)

today back- did deadlifts , wide grip pullups, mid-grip pullups, close grip chinups, one arm db rows. and dumbell shrugs.Lower carb, lower calorie.

took pic after training just a sec ago . i was comparing my last pic to now on this forum and i do see a difference in my abs. That was maybe a week ago(?) i dont know the date is posted when the pic was taking. Not bad for my quest for a sixpack. Im doing it slowly but surely. My goal is to be at 12 % on sunday. well see if i reach it. If i do reach it thats good , considering i was 15.7 bodyfat-hold on ill find out then edit. well see on sunday.

6ft3 202.7 lbs and im looking bigger than i was looking thats what amazes me!

i plan on the keep "practicing" practice makes perfect- so ill use the word perfecting my nutrition because thats the most important thing. Ill keep trainign heavy(but not so heavy ill hurt myself- i did 315 4 x's today very smoothly on deads (im a tall guy) and could have went higher but i didnt. yesterday i did standing military presses at the bar and 2 45's 4 x's comfortable. Ill keep sleeping well. and ill keep my stress levels at bay and keep relaxed by doing meditation, deep breathing, sex, relaxing music- whatever it takes to keep cortisol(the destroying hormone) low and a relaxing, calm, cool collective state of mind.

In additon to the most important factors, of nutrition, training, and sleep i ordered 199.19 dollars worth of supplements from nutraplanet today. ill be taking these coming up which includes alcar, nac, Cee, Arginine Alphaklutergluerate, Dessert(on sale or i wouldnt have bought it, Nac,Some more cytosport protein(yumm good tasting),and taurine- i think thats it. but ill be adding these in solely as supplements and no less. I relize the basic stuff like nutrition , sleep, and training are the most important and these are just what they say supplements no more no less.

If any supplement is going to give me drastic gains i thibnk itll be the nac. I mean all will work and do there job. I took nac about 2 years ago from a well know expensive company, and yes there stuff works, and it worked back then very nicely.



let the pictures speak for themselves=) bodyfat is at 13.065... my next goal is to get down to have a good 6-pack in the next 6-8 weeks.I dont know how much bodyfat itll be maybe 10 % , maybe 8%. Im thinking more like 8%. im 13 % now so thats 5 % bodyfat reduction in 8 weeks.Ill keep pushing intill i get the results i want.:bb2:

7-24-06 started a new training regime today - i have a good training partner. I did legs today did close grip leg press, squats, stiff leg db deads, and one leg leg curls. im doing max-ot 4-6 reps 2-3 mintes rest in between. Sleep is going well. im getting in 8 hours a night . Nutrition is going well...sunday was refed day and i took in fruits, veggies- EVERYTHing clean. Feels good to at clean. and today im guessing 160. carbs. i m not counting unless i feel the need to- this is just a rough guesstimate, tomorrow is bis, tris and abs. Tomorrow im lowering carbs, and my goal is to take in 125 carbs or less. yes ill count tomorrow to make sure i get my goal. also tomorrow i might do some cardio to burn a lil extra cals off.Im finding out whats working for me.I love this challange of getting a sixpack! my goal is to be at 8 % bodyfat by
september 23nd 2006.- thats a progress trackmark-goals- whatever u wanna call it.

My Analyses -

My first priority- diet,must be totaly on spot, get my 8 hours sleep, train hard and heavy, and keep stress levels low.

my new supplements stack-nac, arginine alphaklut, Cee, -this may help add a few lbs .

in addition a good training partner . I always like a good trainign partner.extra motivation-always a plus

I think i can add 10 lbs of muscle in eight weeks and reduce fat. just with doing it naturaly and paying special attention to everything pertaining to muscle, whats working etc

im also switching multivitimans im swicthing to ast-ss brand , ive been taking shaklees multi-which dont kid yourself its a good multi but ast was right there with the other stuff i ordered. ast has 10,000 of vit a. 200% daily value or vit A. and yes i know im a hard training athelete but im going to email Paul Cribb from ast and asl him is it safe . In the Arnold Ency it sys too much vit A can cause hairloss.

also im taking apple cider vineger(which is horrible tasting) but its been around for ages and everyone says it works. Im taking so many supplements that its almost impossible for them not to work, even if they dont work the psychological aspect of it. ---anyways i do beleive what im taking does work - even if its minimal, or i wouldnt be taking it.

example..alcar i belive works - very minimal but it has so many beneifits that are subtle. all that matters is it works.

[John Smeton]

ive been low carbing spot on. sleep, training, everything has been good. now today im doing a refeed day not a lot (maybe 200-300 carbs) and i noticed when i eat my seond meal which was a peach, brown rice , chicken and 1/2 avacoado verses when i used to eat it i didnt feel as full i was full. my stomach has shunken. i am seeing more defination. today i woke up and wow i am almost there. give it some time.

everythings goign well. nutrition is spot on. Im keeping my trainign heavy, sleep is good, stress levels are nice, and nutrition is tight.

intill next time tata

also im adding in aakg powder before training today. I seriously dont think itll do anything or anything much at all. I dont realy think no boosters work for muscle growth much if it all. Regardless i have 100 grams of aakg powder and im gonna take it post training.

These ast metabolism prescription rx have caffine whcih could be causing me to stay awake longer lately. seems i have trouble falling alseep and this can become a situtaion if not taking care of. i have 2 bottle s left of ast metabolsim prescription rx i dotn just want to throw them away but if it means ****ing with my sleep ill do it.

[John Smeton]

im now about 7 weeks to what i consider "out".

training is going well im actually getting stroonger each training session,as im doing the ast-ss max-ot program. generally. fatloss is coming off nicely. sleep is nice. im keeping my stress levels low.everythings coming along as planned.

ive noticed since im i upped my multi vitaman dose im feeling more assertive, alert, and on top of situations.almost every day are lower or Low carb days --except my refeed days. a girl that digs me made a comment asking if i was losing weight..

tomorrow ill do a all clean refeed day. ill get some fruits in. 300-500 carbs i want to take in.

monday is legs - well see wassup monday

i plan on taking aakg (like 3 grams before training)starting monday. it might do a lil something, as far as muscle growth, but i dont think itll be much. well see.

[John Smeton]

today 202- strength is going up, my goal on every lift is to better it each time either by one more rep or increasing the weight. i keep track on a peice of paper of previous lifts the week before.

i started aakg today about 3 grams pretraining, im also taking ast-ss metabolism prescription-RX before training.

woke up...alcar 3 grams

today is moderate to higher carb days the next 3 days will be lower-low carb(whatever i perceive is best)

meal 1- cheerios with blueberries 35 carbs, protein shake 50 protein, 10 grams flax oil- (of course multi, vit C 1 gram, saw palmetto)

small meal before training ..lean beef on wheat bread- 25 protein, 5 fat, 20 carbs

took aakg tabs with metabolism prescription Rx.. nac 750 mgs

trained Quads and Hams

squats - did good wwarmup(max-ot style training)

set 1- 275 1 rep(my training partner and I debated and he said i was going to low; however ive always been taught to squat to the floor, he also pointed out that since im 6ft3 i dont need to go as low. he said im going past parrarrell. - i emailed the ast team to get more info- and my training partner is stronger than I on legs he did 405 plates last week a few times)

set2- 250 4
set3 250-6

leg press machine(feet close together for side sweep) 5 plates and a 25 on each side- like 6 times - 2 sets

stiff leg deads Db- 2 sets 75 6x 80 6 x

one legged lying hmstring curl ..2 sets 70 6 x's ..70 5 x's

postraining - 75 grams dextose , 50 protein... ala 100 mgs 5 minutes before ...nac 750 mgs, taurine 5 grams , creatine mono 5 grams

hour later whole wheat pasta 40 carbs, lean hamburger 25 p, 5 fat

one hour later chicken breast 45 protein, sweet potatoe,1/2 totamo- 35 carbs, big batch of broccoli, tablespoon of olive oil 14 f

took 1/4 dose of phenibut

meal- broccoli, eggs and salmon- 50 protein, 2 peices wheat toast 20 carbs, 13 fat

meal- lean dessert by bsn (chocolate coconut flavor)20 protein, 3 fat, 7 carbs, cottege cheese 30 protein , 10 carbs, 6 fat- 2 extra strength fish oils-- total 50 protein, 17 carbs, 11 fat


total carbs 240 protein 290 fats 60 total calories-2,660

moderate high carbs and calories for me on a higher carb- cal day.

tomorrow is abs, biceps and triceps. Ill keep carbs and calories on the lower end of the spectrum.



meal

[John Smeton]

woke up ..alcar 3 grams

meal- cherrioes 1/2 cup and blueberries 1/4 cup- 20 carbs, 50 protein, 10 fish oils

meal- broccoli, sweet poatoe(mid sized) 25-30 carbs-possibly less.. 2 lean beef burgers 50 protein 10 fat

This is what an ast-ss team member emailed me back regarding the issue with squats going past parallel.

"Go to where the top of your thighs are just below parallel. Most people
who whine about going too low simply don't have the guts to do so."

now just this and i was going a little too low but not by much. my partner was wrong because he doesnt go parallel from what i see.

took fat burner, appetite supressate, and 3 grams of aakg

trained abs
then trained biceps and triceps

reverse ez bar preacher curls
2(35) 5 x , 5 x, 4 x
deadarm curls 40 8 x, 45 3 x, 40 6 x
standing barbell curl 2 (25 6x, 5x, 5x)

dips w/ belt
2 plates 5 reps
2 plates 4 reps
2 plates 4 reps

standing one arm db extensions(or one arm french press)
35 10 x's
40 3 x's(too heavy)
35 7 x's

kickback(pause on the contraction)
30 7 xs or so
35 6x

then i took this pic of my arms pumped(progress pic) i know this might not be this best time to take a pic since ive refeed and went moderate on carbs the last two days ; however i sensed a progress pic.next time ill try to not have that lighting shining on my left side because my body would look better without the lighting.

as you can see a small trace of my abs appearent..and i was sucking air in.again these are pics after 2 days of refeeding.




postraining ala 100 mgs ...5 mins then shake 50 protein,50 dextose powder, 1 gram nac, 5 grams taurine, 5 grams creatine mono

next meal will be chicken , and 30-40 carbs

the rest of the meals, for the day, will be 20 carbs or less

i might edit later and count my totals for today.

the next tomorrow is low carb... thursday is a moderate - to - higher carb day; although,not a refeed day)

im taking it slowly and steady and ill keep measuring my bodyfat to make sure im keepign steady. If bodyfat does halt, and slow down too much, i will employ some of the crazy techniques, the ones you read about over at T-Nation. like 50 carbs a day type **** for a few days-whatever im not to that point yet i am seeing slow and steady fatloss; however i have the t-nation tools to use , if it comes to that place.

[BigVrunga]

Looking lean Smeton! Nice work!

BV

[John Smeton]

Yesterday i did standing military presses, seated arnold pressed , side laterals and behind the back barbell srhugs. strength stayed steady and increased on some lifts. nutrition was spot on. sleep was good.

today woke up alcar 3 grams-Refeed day.I am finding out whats working for me whats not, how this kind of nutritional lifestyle works because this is a challange going into new territory(this is my first time that i had the adjust my diet to get where i want to get-a sixpack)

meal- cherrioes, blueberries 40 carbs, 50 whey shake, 10 fish oils

meal- bigger sized sweet poatotoe 40 carbs, broccoli, kiwi fruit 10 carbs, chicken breast 20 protein tuna packet-20 protein, olive oil 15 fatso 50 carbs, 40 protein, 15 fat

took ast fat burner- about 3 grams aakg

trained back
Deadlift 315 2x,2x, 275 5x
widegrip pulups best was 9- full range of motion 3 sets
closegrip chinups-6 or 7(have it written down- at least 6)3 sets
one arm dumbell row- 105 4x, 104 4x

strength is staying the same on deads: however 2 weeks ago i got 315 4x's . (my record is 360 4x's-on mohn- didnt do them on superdrol)

wide grip pullup is going up i bettered my last time
closegrip chinups are going up

postraining, ala 100 mgs 5 mins then dextose 50 grams, 50 whey, nac 1.5 grams, taurine 5 grams, creatine mono 5 grams

then i took 2 teaspoons of apple cider vingeger in water then honey on a spoon

meal- 1 cup brown rice 65 carbs, 2 garlic fish 45 protein,1/4 avacoda plus fish fat- 15 fat

meal- chicken breast 30 -tuna packet 20- 50 protein, big red potatoe -30 carbs, peice opf wheat bread 10 carbs, spinach smaller 1/4 avacado 10 fat- 40 carbs, 50 protein 10 fat

meal- canned chicken 25 prtein, milk whey shake 30 protein, lite yogurt with fresh blueberries mixed in- 20 carbs,1 tablespoon olive oil 15 fats
30 carbs , 55 protein, 15 fats

meal- cottege cheese 30 protein , lean desset 20 protein- 15 carbs , 10 fat

I drank a lot of water today as i always try too get in a lot of water. i try to get in over a gallon a day. i think i generaly get 1 - 1.5 gallons of water per day.

total s: carbs 290 protein 340 fats 75

total cals: 3,200

I think i might need to do a refeed day once every 5 days. and the rest of the days go low carb like 150 carbs or less. i have a lil more than 6 weeks to reach my set date, which i set for myself.

i havnt done cardio at all but if i think i need to do it to burn something ill do it.

[John Smeton]

202 today after refeed day and surprisely stomach is looking leaner. today i woke up , didnt put in my contacts and accidenelty took 5 grams of nac...which i meant to take 3 grams of alcar. the NAC was sitting in plave place of the alcar, i didnt wait and immedialty ate my breakfast or meal 1.

ive been feeling pretty damn good all day . it kind of feels like an oxygen inside of me , partiuclarrly in my brain, it fills like a releif of air in my brain. lol feels good.

i trained chest today

flat bench 225 6x's -yes went up(personal best is 300) , 230 4x's, 225 5 or 6 x's

incline smith(ive always been naturally strong on incline- my personal best on regular incline (not smith) is 245 6x's)

225 4x's, 205 6x's 205 5x;s

flat db fly's 55 7x's 60 4x's , 60 3 or 4 x;s

potsraining ala 100 mgs .....50 carbs-dextose, 50 protein, taurine 5 grams, creatine mono 5 grams

then im cooking a big chicken breast 45 p, 1/2 cup brown rice 30 carbs, and a tomatoe, with salad and 1/4 avacado

then rest of the day is around 20 carbs with my meals

i might do max-ot cardio in about 6 hours if i think i need it for my road on a sixpack.

this nac feeling is nice. it worried me at first , but it just feels different. nice.

[John Smeton]

Everything is going good. Sleep, training and nutrition. I started takign creatine glucnate today postraining ill be taking 3 grams a day. did legs today, leg press 6 plates, 4 x;s squats, lying leg curls 120 lbs 4-6 x's, stiff leg deads 225 6x-these are my best numbers. ill try to take a progress pic this week.

o i changed my training rotuine

monday quads, hams, calves
tuesday chest abs
wendesday:back and traps
thurs- shoulder tris, fri abs and biceps

I watched the jay cutler video's 1999 a cut above the rest(Thank you John) and 2003 new and improved. Good stuff and useful information i can take and use.Inspiration !

like before i train ill watch one of these videos.

[John Smeton]

did chest yesterday did incline , flat dumbell and decline. also ive been doing cardio.

today the 24 hour service gym is closed and im going to have to rearrange my schedule to train. Today im going low carb..like 50 grms of carbs today im just eating veggies with my meals. around september 21st is that date i set for the 6 pack. im giving it full throttle=)

[John Smeton]

did back today

barbell rows 225 6x's = 3 sets, in the arnold book it says to do them standing on a bench, i never tryed it i think ill try it next time.
v-bar pulldownss 210 lbs 4-6 times, 2 sets
widegrip pullups 9 times, 2 sets
seated calble rows 240 or so 1 set 4 times

had to go to work- got off work and did smith deads half rack
and shrugs

my nutrition and sleep has been good. Ever since i started taking Creatine gluconate ive been bloated, especially the stomach area. i dont know if its Creatine gluconate or what. i think ill buy some herbal detox to clean a few pounds out.

today was a normal carb day. tomorrow is lower carb . like 100 or less. ive been so busy i havnt had time to take a picture ill take one as soon as i can.

[John Smeton]

today shoulders started off with arnold presses, standing barbell military, side laterals. lower carb. My brother went to a mexican restuarant and brung nack some food. i was so sick of these same old foods that i ate 2 burritos with some meat in them. and surpisley i looked leaner afterwards who would have thought huh...also mexican food is good for cleaning out the pipes.Nutrition was nice today. 150 carb or less i went on a long walk with my dog, after training while drinking my shake.

strength stayed the same today. In most cases its going up.

im paying attention to my progress since i started Creatine gluconate , nac,aakg(arginine), and extra vit . This wek i start ast 32x multivitaman. its about double the amount of fda regulations that the multi i take now is. Ill be paying attention to how i feel on it.Tomorrow is abs , biceps and triceps..ill be going low carb. aka 100 carbs or less

Food is the most anabolic substance.

[jonboon]

i went and checked out the DSCC weight room, its small but really nice. do you know if there is a place where i can mix my protein shake at the gym?