My contest preparation log using a whole bunch of Anabolic Innovations products
- 08-11-2010, 12:14 AM
My contest preparation log using a whole bunch of Anabolic Innovations products
Hey my name is John, 29 years old, and prepping for the NGA Nashville night of champions, where I placed third last year in the heavyweights. The purpose of this log is help people get a review of the products Anabolic Innovations has to offer and answer any questions in the science behind them.
Goal: November 6th date of the show to be 4-5 % body fat so I am what a little over 11 weeks out
1.Primary goal is body fat reduction
2.secondary is muscle gain and keeping the muscle
I am coming off an injury where I took two months off upper body so the rebound muscle is still taking place.
Nutrition: (roughly 1.5 grams ) about 330 grams protein daily, 150-220 carbs, low fat, A LOT of vegetables with protein only meals usually the last couple meals of the day.
refeed day (1000 more calories than usual, mostly carbs) Could be once a week, once every 12 days or once every 4 days. That said, you can eat anything, the time to take a cheat days is where you see your body just not "doing" anything...not responding
I am following Chris Acteo's advice, who personally recommended this to myself when I asked him. I have learned a lot from him and he has some fantastic tips.
Training : Its my own designed program by myself for myself, focusing on bringing up certain body parts, and maintaining my genetically good body parts.
Cardio 4 x's weekly currently first thing on empty stomach, high intensity intervals
Day one, chest , shoulders, traps, triceps, biceps
day two, calves, quads, hamstrings ,
day three cardio
Day four, Back
day five calves, biceps and triceps super sets
day six cardio
day seven cardio
This is not set in stone, If I am too wore out I take a complete day off, or if tired I train that body part less that day. Here is a nice study to back that up(actually someone erased this study so i guess studies from other other sites are not allowed, strange)
Don’t feel like going to the gym? Don’t stop, just train less
Down to the good part and purpose of this log
(of course everything else must be set in place as you know or supplementation is always icing on the cake.)
I am highlighting Anabolic Innovations products only
current Anabolic Innovation supplements
TestoPro 4 caplets daily(on my second bottle so coming up on 5th week on testopro consistently)
Perform 4 capsules daily
Cycle support (orange) one scoop daily
RecoverPro: On weight training days between meals, before and after training
Essentials and joint complex post weight training days
Glycobol 2 capsules 15-30 minutes before post weight training and carb up meals
Motivate On cardio days first thing in morning or days that I know are going to be long
one thing that has been going on is that saw palmetto works like finasteride
here is a recent study done on Saw palmetto blocking 5-ar Saw Palmetto as effective as Finasteride
this study from what I understand says Saw Palmetto works at blocking 5α-reductase to the hormone responsible from hair loss and prostate growth 5α-dihydrotestosterone. With my natural testosterone levels increased from testopro, I figure why not add in Saw palmetto. In addition, some people say they have libido issues on saw palmetto, so i figured, if it is even a remote possible perform would take care of that.(which I really don''t think it would, as my libido has been very high on testopro these past four weeks I have been on it)
I will add more Anabolic Innovations supplements as the log progresses and some take out some as well as I use them
if you have any questions I can answer just ask them. I have so much information i could write about and share. that is why I urge you to ask questions regarding, contest preparation, supplements, nutrition, training. I hope to help you with this log.Follow me on facebook, twitter and youtube, where I share information and videos to help you achieve your physique goals, John Smeton Ftness
- 08-11-2010, 12:30 AM
in!Olympus Labs R&D - check us out at Olympus-Labs.com
DISCLAIMER: Anything that I post on this forum should not be taken as medical advice. Consult your doctor before starting new diets, supplements, training protocols, and/or if you have any concerns about your health.
- 08-11-2010, 01:28 AM
I will probably go more in depth in this log.
anyways currently my views in diet I take the fact(in my opinion) it is much more complex than carbs in and carbs out. If that were the case someone could eat 90 % carbs and 10 % protein.
My carb sources right now consist mainly low Gi carbs(slow burning carbs) Oatmeal, yams, cooked beans, low Gi carbs in general.
If I do do fasting acting carbohydrates I do them by experimenting and seeing if it changes things for myself. Example currently I am taking in slow burning carbs after cardio on off days and fast burning carbs post weight training only, hopefully I wont, but lets just say the scale is not moving after one week and I am not seeing a visual difference, I might switch to slow burning carbs.
or I am stuck so I do no carbs before training = greater fat loss. there are so many techniques I can add in and try to see if they work for my body when fat loss is halting
So if I am stuck at a Plataea ,I have to find a way around this. It is not as simple as lower your calories and get leaner, especially going for 4-5 %!
Regarding a cheat day, for a cheat to be beneficial you HAVE to be seeing yourself getting leaner. If you are then you can cheat. if I am NOT getting leaner a cheat day will slow or cancel my progress
Contest preparation is a whole other area I am focusing in on and learningFollow me on facebook, twitter and youtube, where I share information and videos to help you achieve your physique goals, John Smeton Ftness
08-11-2010, 08:57 AM
Subbed...Hoping to learn alot from this log.
Come join me on my Olympus goodie run (Ostarine / Ep1c / Str3ngth / Sup3r PCT)
08-11-2010, 09:44 AM
08-11-2010, 12:03 PM
08-11-2010, 12:50 PM
08-11-2010, 05:42 PM
Nice John this looks like a great run and I can't wait to see those huge legs ripped.
08-11-2010, 05:47 PM
08-11-2010, 06:08 PM
Follow me on facebook, twitter and youtube, where I share information and videos to help you achieve your physique goals, John Smeton Ftness
08-11-2010, 06:11 PM
08-11-2010, 06:24 PM
It is also very possible it increases testosterone though longjack, even though it is not marketed as such. maybe a side benefit.
08-11-2010, 06:32 PM
08-11-2010, 09:33 PM
08-11-2010, 10:57 PM
08-11-2010, 11:27 PM
08-12-2010, 07:38 AM
i'd like pics of the "before", where you're at now. and i CANT WAIT to see you at 4% holy cow. hey i have free DEXA scanning at work, you can come by
agreed on the complexities of "diet" for weight loss versus for getting to 4%. the tricks and manipulations to achieve unnatural levels will be interesting to read about.
I'd love to see your diet breakdown, such as total cals and exactly how you get 330gms prot a day.
Also see you're heavily into AI's line, and I too will soon start the Swole Stack. Why aren't you on Stoked! now?
this is gonna be FUN!
08-12-2010, 07:45 AM
08-12-2010, 10:46 AM
08-12-2010, 01:14 PM
08-12-2010, 09:48 PM
08-12-2010, 10:17 PM
Okay I think i may start posting my calorie breakdown every single day from now on.
I cycle my supplements and may add Stoked in closer to the show. There is a Doctor at my gym and our relationships consists of talking and the studies on resveratrol. he has gave me a lot of studies they are good studies. and we both keep up with research.All these are the most recent studies and accepted by Doctors so you know your getting quality studies.
I am going to try and post them, youll see if they comes up(on my first page of my log I posted two studies and they were erased so they may be gone tomorrow)
May 5 2010 Resveratrol may boost blood flow in the brain: Study
July 20th 2010 Researchers: Resveratrol a ‘double-edged sword’ for prostate cancer
June 28th 2010 Resveratrol may boost eye health: Study
To Everyone*Remember this is an Anabolic Innovations log and This log is used to promote Anabolic Innovations products so I make AI Plugs*
08-12-2010, 10:24 PM
I lost a pound since Monday , today weighed in at 229 lbs, very happy over this! The diet worked from then to now. I am going to keep it going , if it is not broke, no need to fix it.
Last night slept 12 hours Must have really needed it
August 12th 2010 Back *on a side note I do physical therapy on my shoulder in the gym before weights 2x's a week currently, as it is pretty recovered and still has a little way to go. A LOT better than it was!
V bar pulldown
Neutral grip pullups(bodyweight)
Seated Cable row
One arm dumb bell row
one arm standing cable rows
will start the daily nutrition postings tomorrow, I think it is good to count calories, but not get too caught up in overlay-zing things with numbers.
08-13-2010, 03:28 AM
08-13-2010, 03:33 AM
08-13-2010, 04:30 AM
08-13-2010, 04:34 AM
08-13-2010, 07:40 AM
08-13-2010, 08:46 AM
Hey yah that diet sounds like a pretty standard pre-contest. Keep it simple... 11 weeks out you must be already pretty lean.
LG Sciences sponsored athlete
Use "walker35" for 35% off at www.lgsciences.com
08-13-2010, 09:05 AM
Looking good so far.
08-13-2010, 10:35 AM
08-13-2010, 10:38 AM
08-13-2010, 10:52 AM
08-13-2010, 12:39 PM
08-13-2010, 04:14 PM
it would make sense if you are losing at 2,600 and need to lose to go down to 2,400 right? eventually the metabolism slows and that's when you add in cardio, or a fat burning try other techniques, the thing is do not add them in all at once because then you do not know what sped the metabolism up, if you try three at once, like if your really stuck you add in complex carbs instead of simple post training. I have not got to that point and hope I never have to.
08-13-2010, 04:22 PM
315 grams protein -divided over seven meals, one pound lean beef, tuna, chicken, egg whites,
230 carbohydrates, first three meals, oatmeal, sweet potato(large), and post workout fast acting low fat brownies
fats 40 all from meat sources , chicken, lean beef, omega 3's
Anabolic Innovations Supplements
RecoverPRO 2x's in between meals
Glycobol popped two in the gym right before heading home to get in PWO
Essentials with PWO
Cycle Support~with shake
Sleep 10 hours(took a sample of hghPro before bed)
08-13-2010, 05:52 PM
08-13-2010, 08:25 PM
Thanks that is good to hear.
August 13th 2010 Calves, biceps + Triceps supersetted
(After warm up of course I always do warm up sets on everything)
Seated Calve raises
standing calve raise(2-3 sets warmup sets)
Incline dumb bell curls supersetted with
(machine dips)250lbs=17x's, body weight 9x's,9x's
Dumbbell hammer preacher curls supersetted with
behind the head tricep extensions
20lbs=12, 25lbs=12, 30lbs=11x's
Nautilus preacher machine supersetted with
one arm reverse cables
Lost my pump so I abandoned the workout, if my pump was going strong I would have continued. This is the only day I am doing supersetting.
08-13-2010, 10:08 PM
08-13-2010, 10:55 PM
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