My contest preparation log using a whole bunch of Anabolic Innovations products

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  1. Quote Originally Posted by John Smeton View Post
    August 18th 2010-completely off

    My plan is to follow my plan. In addition,I listen to my body and change the plan if my body tells me to. That is the beauty of pre-contest you can stay on a strict plan , and if it does not work and you keep staying on it, it can actually backfire. then again, it may work, so I know a little about being in tune with my body and using it for this contest preparation.
    excellent point-basically same advice i gave today-listen to your body.
    WELL DONE IS BETTER THAN WELL SAID


  2. You know more about your body then many here, and you have vry sound advice, looking good so far, how are you feeling!?

    Votum takes on MrKleen's Warrior Routeen!

    New log :P
    •   
       


  3. Quote Originally Posted by John Smeton View Post
    August 18th 2010-completely off

    My plan is to follow my plan. In addition,I listen to my body and change the plan if my body tells me to. That is the beauty of pre-contest you can stay on a strict plan , and if it does not work and you keep staying on it, it can actually backfire. then again, it may work, so I know a little about being in tune with my body and using it for this contest preparation.
    Great plan you have John. Hope you enjoyed your off day.
    Ask me for samples of the new RecoverPRO and Maniac. 3Z is coming July 1st Facebook for more info and maybe a great deal on it coming.
    http://twitter.com/#!/TeamAISports
    http://www.facebook.com/AISportsNutrition

  4. Quote Originally Posted by pembroke3355 View Post
    Great plan you have John. Hope you enjoyed your off day.
    he probably went to the woods with an axe and cut down a few trees. came home and put a new roof on his house. got bored and went for a 10 mile run. nice OFF day john!!!
    WELL DONE IS BETTER THAN WELL SAID

  5. Quote Originally Posted by thebigt View Post
    he probably went to the woods with an axe and cut down a few trees. came home and put a new roof on his house. got bored and went for a 10 mile run. nice OFF day john!!!
    LMAO!!!!!!!!!!!!!!!!
    Ask me for samples of the new RecoverPRO and Maniac. 3Z is coming July 1st Facebook for more info and maybe a great deal on it coming.
    http://twitter.com/#!/TeamAISports
    http://www.facebook.com/AISportsNutrition

  6. Quote Originally Posted by votum View Post
    You know more about your body then many here, and you have vry sound advice, looking good so far, how are you feeling!?

    Votum takes on MrKleen's Warrior Routeen!

    New log :P
    I am feeling pretty good. The reason I took off the last couple days because I wore my body down. (not enough calories to handle the cardio and workouts) and taking off when too worn out helps with testosterone levels.

    I am feeling pretty good today as today I woke up feeling good.

    Quote Originally Posted by thebigt View Post
    he probably went to the woods with an axe and cut down a few trees. came home and put a new roof on his house. got bored and went for a 10 mile run. nice OFF day john!!!
    Quote Originally Posted by pembroke3355 View Post
    LMAO!!!!!!!!!!!!!!!!
    I must admit I did go grocery shopping and a couple more things.
    Follow me on facebook, twitter and youtube, where I share information and videos to help you achieve your physique goals, John Smeton Ftness

  7. August 18th 2010 statistics

    Nutrition
    285 P
    180 C
    40 F
    2,220 calories

    Supplements
    Cycle Support 1 scoop
    Perform ~
    Testopro ~

    Sleep 9 hours and an hour nap

    Training None
    Follow me on facebook, twitter and youtube, where I share information and videos to help you achieve your physique goals, John Smeton Ftness

  8. Quote Originally Posted by John Smeton View Post
    August 18th 2010 statistics

    Nutrition
    285 P
    180 C
    40 F
    2,220 calories

    Supplements
    Cycle Support 1 scoop
    Perform ~
    Testopro ~

    Sleep 9 hours and an hour nap

    Training None
    Damn I envy your naps I just cannot do them anymore or it screws me up for the night.
    Ask me for samples of the new RecoverPRO and Maniac. 3Z is coming July 1st Facebook for more info and maybe a great deal on it coming.
    http://twitter.com/#!/TeamAISports
    http://www.facebook.com/AISportsNutrition

  9. Quote Originally Posted by pembroke3355 View Post
    Damn I envy your naps I just cannot do them anymore or it screws me up for the night.
    I don't even try I end up lying down stretching out on the sofa and watching my 48 inch flat screen , find a good movie or Tv show or something and eyelids gets heavy.
    Follow me on facebook, twitter and youtube, where I share information and videos to help you achieve your physique goals, John Smeton Ftness

  10. Quote Originally Posted by John Smeton View Post
    I don't even try I end up lying down stretching out on the sofa and watching my 48 inch flat screen , find a good movie or Tv show or something and eyelids gets heavy.
    Your a lucky man.
    Ask me for samples of the new RecoverPRO and Maniac. 3Z is coming July 1st Facebook for more info and maybe a great deal on it coming.
    http://twitter.com/#!/TeamAISports
    http://www.facebook.com/AISportsNutrition
    •   
       


  11. i just sit in my recliner, put my feet up, and ask my wife how her day went-2 minutes later i am sawing logs.
    WELL DONE IS BETTER THAN WELL SAID

  12. Quote Originally Posted by thebigt View Post
    i just sit in my recliner, put my feet up, and ask my wife how her day went-2 minutes later i am sawing logs.
    That is unless your on TestoPRO. Then we all know how that coversation goes.
    Ask me for samples of the new RecoverPRO and Maniac. 3Z is coming July 1st Facebook for more info and maybe a great deal on it coming.
    http://twitter.com/#!/TeamAISports
    http://www.facebook.com/AISportsNutrition

  13. Quote Originally Posted by pembroke3355 View Post
    That is unless your on TestoPRO. Then we all know how that coversation goes.
    then i put her in the recliner and i rock away.
    WELL DONE IS BETTER THAN WELL SAID

  14. Quote Originally Posted by John Smeton View Post
    I don't even try I end up lying down stretching out on the sofa and watching my 48 inch flat screen , find a good movie or Tv show or something and eyelids gets heavy.
    My ex hated that about me lmao. She'd be watching tv and I would just come in and lay down using her thigh as a pillow and be asleep within 5 minutes, no matter what time of day no matter what was on lol.

  15. Quote Originally Posted by John Smeton View Post
    August 18th 2010 statistics

    Nutrition
    285 P
    180 C
    40 F
    2,220 calories

    Supplements
    Cycle Support 1 scoop
    Perform ~
    Testopro ~

    Sleep 9 hours and an hour nap

    Training None
    dang that's low cal, i'd lose on that pretty nicely.

    John, what are your protein sources? Can you give me how much oz of chicken, fish, beef you take in and then how much whey? thanks

  16. Quote Originally Posted by urbanski View Post
    dang that's low cal, i'd lose on that pretty nicely.

    John, what are your protein sources? Can you give me how much oz of chicken, fish, beef you take in and then how much whey? thanks
    You and I both.
    Ask me for samples of the new RecoverPRO and Maniac. 3Z is coming July 1st Facebook for more info and maybe a great deal on it coming.
    http://twitter.com/#!/TeamAISports
    http://www.facebook.com/AISportsNutrition

  17. Quote Originally Posted by urbanski View Post
    dang that's low cal, i'd lose on that pretty nicely.

    John, what are your protein sources? Can you give me how much oz of chicken, fish, beef you take in and then how much whey? thanks
    I tend to bump the calories down on off weight training days.

    Protein sources are : egg whites, lean beef, chicken, tuna(sometimes), whey

    Whey- three to five scoops a day, usually if I get up at night I take two scoops

    Ground Lean beef-93/7 approved by the American heart association at last a half pound everyday, sometimes a pound, cost 3.50 a lb , the 96/4 for 2.98 is probably just as good, I have the resources(Thanks for parents) so I use them.

    Chicken- 8 oz or 10 oz (thats 50 or 62.5 grams)I round down or up no need to get to technical. I also do not count my protein in my carb sources like beans or Id be taken in higher protein. Them little details are not worth the extra worry.

    Tuna(light- when I can stand the taste I put smoked Tabasco sauce and it flavors them nicely

    Egg whites- usually 12 egg whites a day(and maybe two whole eggs)

    Fish-Maybe Salmon once a week, used to get it every day , not now though. I contribute a lot of the strength and holding onto muscle from the lean beef.
    Follow me on facebook, twitter and youtube, where I share information and videos to help you achieve your physique goals, John Smeton Ftness

  18. August 19th 2010 Statistics

    Nutrition
    305P
    150 C
    15 F
    1,955 calories

    Activity: 60 minutes grass mowing

    Supplements
    Cycle support (orange)one scoop
    Perform~
    Testopro~
    RecoverPro-one or two scoops between meals, when borderline losing muscle on a very low calorie diet, BCAA's between meals help hold onto muscle.

    Sleep eleven hours, sleep could have been better- also a nap not sure how long I am thinking like only 15 minutes , could have been as long as 45 mins though


    http://mdtv.musculardevelopment.com/...-part-two.html

    Here is a motivational video of Ronny Rockel training for the Olympia and he talking about how to train on contest preparation, it makes perfect sense what he says to tone down the intensity because, calories/carbs are lower body fat is lower, water in the body is lower and to back off a bit

    ( I do not believe for maximum muscle mass, go light with heavy weights is the way to go, I say back off eight weeks out, from super intense to intense, although it has been quite some time since I went super intense because I had a shoulder injury and although it is healed, it is still not 100 % and still repairing itself)
    Follow me on facebook, twitter and youtube, where I share information and videos to help you achieve your physique goals, John Smeton Ftness

  19. Good choice on the 97/3 beef john, cost you more but this is what you need right now.. I see the cals and the carbs dropping.. push hard, and sacrifice my friend.. Ive seen you do allot here since Ive known you.. you can be a little stubborn at times though nothing is easy and it not handed to you..THIS!, you already know... weeks are counting, now do IT!

  20. i can barely stand tuna...chipotle tabasco sounds wonderful!!!

  21. Looks like a very solid plan you have there John.
    Ask me for samples of the new RecoverPRO and Maniac. 3Z is coming July 1st Facebook for more info and maybe a great deal on it coming.
    http://twitter.com/#!/TeamAISports
    http://www.facebook.com/AISportsNutrition

  22. John you should mow grass with a scythe, very good workout.

    Im serious btw.

  23. Quote Originally Posted by votum View Post
    John you should mow grass with a scythe, very good workout.

    Im serious btw.
    John is a BULL!, he should eat the grass, he'd burn more calories

  24. Quote Originally Posted by Liftergym33 View Post
    John is a BULL!, he should eat the grass, he'd burn more calories
    LMAO!!!!
    Ask me for samples of the new RecoverPRO and Maniac. 3Z is coming July 1st Facebook for more info and maybe a great deal on it coming.
    http://twitter.com/#!/TeamAISports
    http://www.facebook.com/AISportsNutrition

  25. haha yep, john is a bull :toro:

  26. by the way, thanks for the protein breakdown. i cant eat cleanly that much in a day (without a ton of fat to up the cals). but thats why you look like you do

  27. Quote Originally Posted by votum View Post
    John you should mow grass with a scythe, very good workout.

    Im serious btw.
    haha

    Quote Originally Posted by urbanski View Post
    by the way, thanks for the protein breakdown. i cant eat cleanly that much in a day (without a ton of fat to up the cals). but thats why you look like you do
    Your welcome. If you have any questions that is why I am here. *remember this is contest prep diet and at other times of the year I do not follow this or I would never grow and be stuck at about 210 lbs ,give or take.
    Follow me on facebook, twitter and youtube, where I share information and videos to help you achieve your physique goals, John Smeton Ftness

  28. August 20th 2010 Stats

    Nutrition
    350 P
    205 C
    45 F
    2,605 calories

    Training : Back
    Nautilus Pullover machine (a good pre-exhaust movement for the lats)
    150lbs= 15x's
    V bar pulldown (not going slow negatives like I have been on this exercise)
    160 lbs=15x's
    Neutral grip pull ups (body weight 228)
    10-4 ( 2 rest pauses)
    Cable row(close grip D bar handle)
    150lbs=11x's
    one arm dumb bell row
    105lbs=12x's
    one arm standing cable row
    40lbs=15x's, 60lbs=10x's

    *lots of stretching in between sets, I do that with every muscle while I am waiting, flex it or stretch it

    Sleep -9-10 hours

    Supplements
    RecoverPRO 2 scoops
    Glycobol 2 15-30 minutes before Post workout meal
    Cycle Support 1 scoop
    Testopro~
    Perform~
    Essentials-one scoop post training
    Motivate -2 caps upon awaking

    Holy crap the Perform has kicked in , it works its way up, I really noticed it last night and tonight . Words can not explain how much it amplifies things!
    Follow me on facebook, twitter and youtube, where I share information and videos to help you achieve your physique goals, John Smeton Ftness

  29. even solo i had to cut back on my dosing of perform.
    WELL DONE IS BETTER THAN WELL SAID

  30. Quote Originally Posted by John Smeton View Post
    August 20th 2010 Stats

    Nutrition
    350 P
    205 C
    45 F
    2,605 calories

    Training : Back
    Nautilus Pullover machine (a good pre-exhaust movement for the lats)
    150lbs= 15x's
    V bar pulldown (not going slow negatives like I have been on this exercise)
    160 lbs=15x's
    Neutral grip pull ups (body weight 228)
    10-4 ( 2 rest pauses)
    Cable row(close grip D bar handle)
    150lbs=11x's
    one arm dumb bell row
    105lbs=12x's
    one arm standing cable row
    40lbs=15x's, 60lbs=10x's

    *lots of stretching in between sets, I do that with every muscle while I am waiting, flex it or stretch it

    Sleep -9-10 hours

    Supplements
    RecoverPRO 2 scoops
    Glycobol 2 15-30 minutes before Post workout meal
    Cycle Support 1 scoop
    Testopro~
    Perform~
    Essentials-one scoop post training

    Holy crap the Perform has kicked in , it works its way up, I really noticed it last night and tonight . Words can not explain how much it amplifies things!
    Good stuff John.
    Ask me for samples of the new RecoverPRO and Maniac. 3Z is coming July 1st Facebook for more info and maybe a great deal on it coming.
    http://twitter.com/#!/TeamAISports
    http://www.facebook.com/AISportsNutrition
  

  
 

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