Smeton's countdown to NGA Nashville
- 05-13-2009, 04:49 AM
Smeton's countdown to NGA Nashville
This is really just a log for me to see what I did this into this competition so i know what I did. Dorian yates said to keep track on what you did in a journal and it makes perfect sense, esp during pre-contest time.
Alright starting this whole thing off Ive been using homon's (thats where I got this idea from)idea of cutting than stopping for a week or two, upping calories and then cutting again. its brillant , esp if you need to lose.
Stared in Novemeber dieting went untill febuary did the anabolicminds contest
took a three week break, started back end of febuary, and went untill May the 6th did another contest
and now......of course strength is going to be down as Im already decently lean
Just took a week break for physical and mental recuperation. and Start back coming up Thuresday. During this time I eat healthy I also allow myself for cravings, within reason.
Pre-contest diet is different than the gaining mass diet or offseason diet. This is what pre-contest diet is Sweet potatoes, brown rice, lots of vegtables, broccoli, zuchinni,cabbage, spinach, kale, carrots you get the drift
protein pretty much the last month I increase fish intake fish thins the skin. I know you could say just take fish oil I take it I think good old fish is best. That doesnt mean i wont eat red meat here and there or eggs or chicken etc other protein sources.
Cardio is done in the morning low intensity for an hour. seperated by a few meals later weight training is done four days per week. Im ultilizing Dc's three way split and if pre-contest drain gets too intense I'll switch to maintance training, which in the past it has and had to switch, we will see this time.
Carb rotating- basically its a low carb days and when my body tells me its too drained of energy from the intense pre-contest phase then I'll up carbs to a moderate or even higher carb day(or higher than moderate day, then back to low for a while or higher/higher...be creative with this). Justin Harris did an execellent interview on MD forums explaining how this works.
My goal is to be onstage in Nashville competing in The Nga Night of champions heavyweight class ripped. Im going by the mirror if I have to out numbers to it the numbers would be is to lose 10-15 lbs of body-fat and gain 5-10 lbs of muscle.
and I know pre-contest it the time to hold on to the muscle you have I think its possible for me to add some muscle. Creatine works well for me and Ill be starting this either this week or the next week, this always adds about five lbs. Beta alanine is another product that works well for strength Ill be adding this when I start back training.
In addition I have given my body a full week break from any physcial exercises and also the pressure of counting calories and enjoying foods. This semi-rebound will kick start my training and I will take advantage of what rebound I have. The Intensity most likely will be higher these first weeks and dwindle down as I lose body-fat, all the cardio and deprivation Ill be putting my body though.
(Ps Im so ready for the two way split again. One thing at a time though this pre-contest prep is the first step)
Thats all I can think of for now Ill edit anything in if I do think of something to addFollow me on facebook, twitter and youtube, where I share information and videos to help you achieve your physique goals, John Smeton Ftness
- 05-15-2009, 10:27 PM
Putting Molecular Nutritions tingle-free Peak beta to the test
okay training is in this log for now.
60 fatFollow me on facebook, twitter and youtube, where I share information and videos to help you achieve your physique goals, John Smeton Ftness
05-17-2009, 07:32 PM
Saturday- all cardio and weight training is in other log
Follow me on facebook, twitter and youtube, where I share information and videos to help you achieve your physique goals, John Smeton Ftness
05-18-2009, 04:36 AM
one thing I want to say is listen to your body. many guys follow I must do abc to get this effect. when your body is telling you to dont do cardio that day or it'll not beneifit it listen to it, on the other hand if you dont feel like and know itll help your body-thats no excuse ..get it done!.
same with nutrition if your body is in the super I called it outer spaced pre contest mode and your energy levels are so gone and your body needs a high or moderate carb day for God sake do it..just because the formula abc says not too. listen to your body. with that said the formulas are still very useful.
05-19-2009, 04:37 AM
Body felt like it needed carbs so i listened to it
350 protein the protein farts smell my room up at night soo bad and I take acidpholuis and digestive enzymes
05-20-2009, 04:50 AM
on a side note taking in a ton of veggies! mushrooms, spinach, broccoli, carrots, yellow squash, zunchinni squcah, tomatoes, salads
05-20-2009, 05:49 AM
Yep! Listen to your body. All the best.
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05-20-2009, 07:36 AM
Good luck, and keep working hard. I'm trying to learn about dieting more, so I will be following along.
Think training's hard,. try losing!
05-21-2009, 05:19 AM
05-21-2009, 02:26 PM
You know I am a big advocate of the journal! Keep at it and keep taking those enzymes! Don't wanna be scarin' off friends n' fam haha.
05-22-2009, 05:11 AM
05-23-2009, 08:48 AM
05-24-2009, 06:01 AM
Today was a cardio day and on cardio days I thought Id lower calories a bit. Tomorrow is a refeed day im not going crazy, since my bodyfat levels arn't to the point I can go all out on refeeds.
Weight is 221.8 shoes off this was on thuresday after two meals. I expect to come in at 210 lbs.
next week The plan is to continue to do... just a general outline...if I think that no cardio that day will benefit me because Im too drained or whatever I'll do what i think is best.
This week has been great and I see some mometum going this next week I'd like to step things up this week
carb cycling.....low carbs ..and when I think I really can benefit a higher carb day
these are just examples and not meant to be followed to the t. a low carb day I want to do might be
monday--80 carbs, tuesday 80 carbs, wednesday...80 carbs....thuresday feeling really worn out so its 250 carbs...friday 80 carbs, saturday 80 carbs...not set in stone, more of feeling how my body responds... just something I just made up on the spot just now for myself next week. I guess Ill try this out and reaccess and see how this works after the next week.
protein high esp on training days..fats about 20 %
Last edited by John Smeton; 05-25-2009 at 05:19 AM. Reason: got up that night and got 50 grams of protein
05-25-2009, 04:52 AM
today nothing at all...=)
thats over 3000 k's and maybe counter-intutive for some people. Moreover, it works like a charm . Hey, might as well work on my grammar some in this thread; it was a minor in college and if you dont use it you lose it.
when I did my refeed meal I felt my metabolism go on like a furance, then went into a carb coma. I did my refeed carbs all in one meal
this week Im breaking out the spices the food is too bland and have been doing this too long and looking up spice recipes online
05-25-2009, 07:37 PM
05-25-2009, 10:01 PM
the last page on this link there are some pictures
Abdominals are looking good today after the small refeed. Skip just done NPC junior nationals I think and said something like he loaded two hours before the show. Im interesting in finding out why he did this.
Still got a good ten pounds to lose to be stage ready..maybe more. im just giving ballpark figure..I dont mean Ill be 210 lbs on stage ..could be 215, could be 205, time will tell.Will be whatever the scale says at the weight in the day of the show and probally stop scale a couple weeks before the show. Weight is just used to see the progress each week.
05-26-2009, 03:51 AM
alright > Cardio only day
05-27-2009, 05:45 AM
cardio one hour lower-moderate cardio upon awaking, seperate later on ..weights.
05-28-2009, 04:29 AM
weights only..energy levels were low so listened to body and upped carbs
05-29-2009, 05:32 AM
cardio 40 minutes, seperated by weights
05-30-2009, 05:14 AM
Im taking a whole month off from everything to let my body heal in a couple months or even before if I must.
I went to my doctor yesterday and I have grion tendinitis and shoulder tendinitis. the groin is from the adductor machine and the shoulder dont know its inflamed..maybe a variety of things. I know this Im spending a good 10-15 minutes warming up and stretching before I even begin warmuping on with weights from now on.
My doctor gave me prednisone yesterday which heals up healing 3 x's as fast. Ill take it when I take my month long break.
I went well below bmr today and was flexing my abs today outside in the sun, they are coming in, however still a good pinch of fat to get off. seeing what I saw today raised my confidence levels.
05-31-2009, 05:15 AM
down three lbs this week which is perfect 2-3 pounds a week is the goal. Im really not worried about my strength and setting PRs as Im just maintaining the muscle I have while focused on being ripped and shedded onstage. Everything is on track and four weeks away!
last night got up in middle of the night and ate shredded cheese. not somethign I like to eat pre-contest as dairy tends to bloat.
I for sure got my calorie minus bmr today...
06-01-2009, 04:17 AM
not much protein a little tip on refeeds: supplement luecine with the carb meals
06-02-2009, 05:20 AM
one hour cardio, seperated, weights(legs)
06-03-2009, 04:59 AM
one hour water cardio........................ ...then weights
dont even know it was about like yesterday with less carbs I ate clean I didnt count. the last couple days I listened to my body by keeping carbs higher. Now I think going low carb for a few days will benefit me in losing body fat so low carbs here I come. Its taking the body offguard!
06-04-2009, 05:26 AM
The schedule was to do cardo today; however, My body was worn out and it was better that I didnt do it. I listened to my body and reaped the rewards. ahh feels good to take a day off and let my body heal its self .
protein 320 grams
fat 80 grams
carbs zero- except the vegtables I got in which i dont count
06-05-2009, 04:44 AM
250 protein weights only ..I could have done cardio today.
06-06-2009, 03:50 AM
one hour cardio
06-07-2009, 04:30 AM
235 protein cardio only today..
06-08-2009, 05:24 AM
my bmr is about 2,200 so Im actually aiming for 500 less than that, exercise included everyday. Im three weeks out and my goal is to just look as good as I can.
Ive switched to differenttraining so i can focus more on cardio.
biceps forearms, key calve exercise
Abdominals,back width, backthickness
Training is in Peak beta log.
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