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Smeton's count down to Feb 1st online competetion

Cub said:
Looking forward to seeing the end result, smeton :)
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yeah me as well. Every day I update my calorie breakdown, water breakdown, refeed days, training and everything that is important for pre-contest in my Ragnorak log in my signature. Kind of a Hansel and Gretal type trail that I can look back next time, to review. remember though just because it works for me doesn't mean it'll work for you. and it may. every body is different Jim Cordova a natural pro can get in show shape on burgers and 300 carbs per day. every situation your in is different and needs to be adjusted to individual results.
 
Did you really say earlier that you gained fat so that you wouldn't look small in a shirt? LOL
 
Rugger said:
Did you really say earlier that you gained fat so that you wouldn't look small in a shirt? LOL
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please don't post in my thread. It seems wherever you go negativeness follows you. I'm not saying your a bad guy however I don't want to be associated with you, unless I know for a fact your a positive person, which doesn't seem to be the case. also looking at your posts your not very knowledgeable but that's beside the point.
 
TexasLifter89 said:
it doesn't say he is banned? Check out my avi video...yall will crack up!
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HAHA! I watched it the other day and thought to myself, "Christ, Tex has really lost some size on this cut. I wonder what's he's doing wrong?" That was, until the fish tank exploded!
 
imprezivr6 said:
You have definitely dropped some bodyfat.. Keep hitting it hard.

How many days have you been low carb?
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low carb its been a couple weeks or a month or two.

basically zero carb since saturday(15-20 carbs)

Today I did quads and decided to up carbs to 70 and not do cardio. tomorrow its back down to 15-20 carbs and cardio . Every day is it's individual day.
 
Nice log bro. Good luck with the comp!
 
Good progress! No . . . GREAT!!!!
I was a little surprised at your first pics, high BF. You have dropped nicely with still 17 days to go.

I was worried when you took me into the bathroom though.

Check out my log, I will post updated pics for the 1/2 way point of the 1 month cut.
 
You have good potential, Smeton, it's just that you seem to have big difficulties cutting to 10% BF (or even less). Did you ever think about going to Zero-Carb, combined with a caloric deficit of maybe 500 kcal a day for two weeks, than gradually decreasing it?
 
SpargelJanusz said:
You have good potential, Smeton, it's just that you seem to have big difficulties cutting to 10% BF (or even less). Did you ever think about going to Zero-Carb, combined with a caloric deficit of maybe 500 kcal a day for two weeks, than gradually decreasing it?
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I'm well over 500 calories deficit at the moment and Ive made awesome progress for the body fat I was in. I know how to get lean buddy Ive been there most of my life. to see my calorie intake go to my log below.

and you may laugh, i could give a rats ass, I was wanting to put on body fat at the time. not justifying by any means, just saying most guys are afraid to out on body fat for a short time because you'll have a little belly or chicks will stop paying attention, so what! do what you want its your life. I personally dont like being fat. I forced myself to eat in till i became heavier, that's the only way to do it.and then cut down and keep the muscle and many don't know do this. Most guys on anabolicminds don't know how to get big though food and food alone.
 
Definately making good progress. Keep it up dude!
 
I fully understand your point, Smeton. I don't need to be cut either, and I don't think it's even that healthy.

I do believe though that for a competition, the shredded look is probably a must.
 
I'm not gonna lie smet, at first I was skeptical, but you have made some "awesome" progress this past couple of weeks!! Good luck!!
 
pantherdude63 said:
Definately making good progress. Keep it up dude!
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Thanks for the kind words!

tirtle88 said:
amazing progress!!
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Thanks!

SpargelJanusz said:
I fully understand your point, Smeton. I don't need to be cut either, and I don't think it's even that healthy.

I do believe though that for a competition, the shredded look is probably a must.
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O your right it is a must.

bonscott said:
I'm not gonna lie smet, at first I was skeptical, but you have made some "awesome" progress this past couple of weeks!! Good luck!!
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:cool3:

I cut 10 lbs in two weeks. and dont think i lost any muscle because I was actually doing upper body.(which i took off a long time because of injury)

ready to get this over with!
 
*Note* This is for in the context of pre-contest and refeeds ...I just have to say...you feel your body out and learn it. This past day I have lost more in the mirror then the past week. Once you get into a fat burning mode you will know it by the mirror.(I'm not talking water weight either) You don't want to go in this mode too long though because that is when eating up muscle comes into play along with fatloss halting. This is where the refeed comes in.
 
Alright as for energy Im doing 200 mgs of caffiene (Stacker2's) and a gram of tyrosine. may up tyrosine

today 45-an hour cardio..got up for more water 2-3 times and gym was so packed a person took my treadmill and I changed two treadmills.

posing I posed 10-15 minutes. I cant flex left arm much or it hurts.


On daily bases sodium may be 500-3 grams, Im thinking on the lower end.

before refeed(three meals)
Protein 165
carbs 15
fat 35
water maybe a gallon I didn't count

refeed meal one low water intake during this time
Lean Cuisine macaroni and cheese f-9 c-41 P-15 sodium 630 mgs
Lean cuisine roasted vegetable pizza fat-5 carbs-52 P-14 sodium 530 mgs
Wal-mart bakery Boston Creme cake f-15 c-70 p-5 sodium 190 mgs
reese puffs f-6 c-44 p-4 sodium 360
two peices white bread carbs -24 and jam-10

(okay I went to high on the fat with the cake, already bought it though, next time I know not to get a cake that high in fat)
total refeed fat 35 carbs 235 protein 35 total calories 1,395 total sodium 1920 mgs

refeed meal two
4 smart dogs (they taste just like real hot dogs)8 carbs, 24 protein 740 sodium
4 peices white bread(had mustard) 4 grams fat, 48 carbs
rice cakes 2.5 fat, 11 carbs
wal-mart boston creme cake 15 f 65 c 400 sodium

total fat 21 grams, carbs 132 , protein 30 total calories 837 ...sodium 1,140

alright that's it for re feeding in till one more time before the show in about 6-9 days.

last time I timed it pretty well and expect to be looking a balance of dry and full on Thursday (maybe Friday) last time I peaked decently two days after. will see.
 
today

traps
hack machine shrugs
3 plates and 35-8
4 plates and 10-5
3 plates AND 25-8

seated calves(dc pre contest style)
25 lbs 4 sets

cardio: 45 minutes. intensity was low today i took it easy.

260 protein
30 carbs
75 fats(I got in 30 grams of omega 3's eating a bunch of salmon and fish all day I ate 4 peices of salmon and 4 pierces of alaskain pollock plus 6-8 fish oil capsules..and didnt relize it to just now)
water 1.5 gallons
 
Hey John, I admit I only read the first half of the log so forgive me if it's been mentioned, but that 11-Ox would be great for last minute (2wks out) dieting. It's not only a great burner, it preserves muscle pretty well on reduced cals. Nice video too. :) (hope the shoulder's doing better)
 
DR.D said:
Hey John, I admit I only read the first half of the log so forgive me if it's been mentioned, but that 11-Ox would be great for last minute (2wks out) dieting. It's not only a great burner, it preserves muscle pretty well on reduced cals. Nice video too. :) (hope the shoulder's doing better)
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I cant even train upper body right now except the hack squat shrugs and maybe the pullover machine as I havn't been able to really train it much at all during this contest preparation. every time I tried to just do normal exercises pain.(really been this way nine months now, and I took six months off entirely from upper body).. went to ARt earlier this week.(Monday[arm is till sore from the ART]) thank you DR.D!
 
Alright today 45 minutes cardio, good intensity. L love the cardiovascular benefits and endurance I get from this, esp from longer sessions.

230 protein
zero carb
90 fat
water 1.5 gallons
sodium I'm paying attention and not counting the exact mgs.

also would like to add I beleive the l-glutamine, echanica, and vit c and enhancing my immune system (and of course the basics. sleeping well, eating healthy, sweating moderately most of the time)
 
good job on the 0 carbs. I did that for a while last time I cut, it sucked. My friend said I looked really pale in the gym sometimes. It's tough for sure. Well, keep workin hard like you've been.
 
nparisi said:
good job on the 0 carbs. I did that for a while last time I cut, it sucked. My friend said I looked really pale in the gym sometimes. It's tough for sure. Well, keep workin hard like you've been.
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yeah when i first went zero carb everything was slow, tired and sluggish. then body kind of adapted. now I have a lot of energy on low carb. doesnt make sense , this is how my energy levels feel though. The first day on it though I was a Zombie. remember though I was on low carb first then gradually brung them down, then no carb. when you go no carb its important to have refeed days. impressive has a kick ass thread on this noone has posted in in a while.
 
smeton_yea said:
yeah when i first went zero carb everything was slow, tired and sluggish. then body kind of adapted. now I have a lot of energy on low carb. doesnt make sense , this is how my energy levels feel though. The first day on it though I was a Zombie. remember though I was on low carb first then gradually brung them down, then no carb. when you go no carb its important to have refeed days. impressive has a kick ass thread on this noone has posted in in a while.
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John, your dedication level is off the charts:thumbsup: I know some folks who go on there zero carb cuts, and they dont last long at all! I personally never went zero carbs before, Im really looking foward to you next progress pic's ..
 
I have been at near zero carb now for a long time...However like Smeton said, refeeds are important. I do more of a TKD though.

Told ya you would do good on no carb:) It is just a matter of getting over the hump at the start.

Keep up the good work man! Interested in seeing what kind of condition you can pull off.
 
imprezivr6 said:
I have been at near zero carb now for a long time...However like Smeton said, refeeds are important. I do more of a TKD though.

Told ya you would do good on no carb:) It is just a matter of getting over the hump at the start.

Keep up the good work man! Interested in seeing what kind of condition you can pull off.
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:thanks:


yeah me too since this is my first time doing this full water reducing thing the night before and skiploading. I think I'm going to give myself three days instead of two. A little late for second guessing I know. That's what I'll do I think.

alright today was hamstrings
seated leg curl (its in my log)
abductor machine

cardio 40 minutes

protein 255(18 gram luecine, 10 gram l-glut[everydat 10-20 grams l-glutamine])
carbs zero(well not zero my little soutbeach water taster had 6 carbs and almond butter a serving has 5 carbs -no bigge...basically zero carb)
fats 85
water I'm really not counting water I was for a while..more of a guessimation.. my guess is 1.5-1.75

also i cut out caffeine on tueday-wednesday of this week. and taking tyrosine instead. I was taking Ragnarok which was working well and had to quit because not able to do any weight training(am going to see if I can get away with machines) then was taking stacker 2's, I didn't like how I felt on the stacker 2's, Ragnarok feels way better.
 
You will be the Fedor Emelianenko of AM. Looks like you'll be in fantastic shape soon.
It seems you do not take Ephedrin, is this considered too risky by you? - I ask because this substance is said to have great fatburning capabilities.
 
SpargelJanusz said:
You will be the Fedor Emelianenko of AM. Looks like you'll be in fantastic shape soon.
It seems you do not take Ephedrin, is this considered too risky by you? - I ask because this substance is said to have great fatburning capabilities.
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That guy is an awesome fighter from what Ive saw.

Ive never done it. Yeah a lot more advanced guy I hang around with tell me this that do shows. if I do a show one day i might use it, if its legal. I wont do anything that's illegal. Although I may not agree with all of the United states laws, I'll obey them. Can't afford the dea busting down my door and it gives me peace of mind knowing I'm not breaking the law There's a guy that has pain in his forearms and he is going on cycle. I think I told him to let it heal first.

btw Max Payne is a pretty good movie.. Rambo isn't bad either. I'm watching movies while doing this preparation.
 
Liftergym33 said:
This is the last 1/4 mile my friend! no time to waste! :)
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how right you are !:thanks:

today took off actually did go into the gym and did neck work.This is an off day though

protein 230(15-20 grams luecine w/ meals) also 10-20 grams of l-glutamine everyday
carbs 0( in all reality probally 50 counting all from carbs and peanut butter, a carb in my protein shake etc, stuff like that)
fat 80
water don't know
 
smeton_yea said:
btw Max Payne is a pretty good movie.. Rambo isn't bad either. I'm watching movies while doing this preparation.
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:hammer::hammer::hammer: Had you written "First Blood", I'd fully agree - but I fear you mean Rambo IV. And Max Payne???:rocketwhore:

Try "Raging Bull" for quality entertainment.
 
SpargelJanusz said:
:hammer::hammer::hammer: Had you written "First Blood", I'd fully agree - but I fear you mean Rambo IV. And Max Payne???:rocketwhore:

Try "Raging Bull" for quality entertainment.
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yeah saw raging Bull a decade ago.

yeah the newest Rambo.

********Last night I got up and ate some cheddar cheese. I like to cut all dairy out pre-contest because its to unpredictable*** just a note to self. When i was living alone and only had foods I bought it was easier because the food wasn't there. mind you I do an awesome job of controlling theres cakes, pies, everything around me and I eat my food*** didnt like the cheese it seems to effect my stomach some causing mild discomfort and maybe a bit of bloating**********message here is if you can only buy foods you need so you don't take in what you don't want.
 
today Babylon A.d. sci-fi-action/adventure.

alright today I went into the gym and tried some machine. no pain as of yet
Nautilus pullover machine 3 sets..I went up to 110- 10 reps or so on each one
Nautilus side lateral raise 2 sets and one hold out set for 35 seconds(Arnold did this with dumb-bells in his 1980 Olympia where his shoulder was injuries.)

Than cardio for 30 minutes Increased intensity on cardio more so than I ever have. I usually go at 2.5 or alternate 5 mins 2.5 , 5 3.0 and back and forth,, or 3.0 for fifteen. It caries. I always put it on 15 incline.

protein 250
carbs 30
fats 85-100
water . maybe 7-8 liters
 
smeton_yea said:
today Babylon A.d. sci-fi-action/adventure.

alright today I went into the gym and tried some machine. no pain as of yet
Nautilus pullover machine 3 sets..I went up to 110- 10 reps or so on each one
Nautilus side lateral raise 2 sets and one hold out set for 35 seconds(Arnold did this with dumb-bells in his 1980 Olympia where his shoulder was injuries.)

Than cardio for 30 minutes Increased intensity on cardio more so than I ever have. I usually go at 2.5 or alternate 5 mins 2.5 , 5 3.0 and back and forth,, or 3.0 for fifteen. It caries. I always put it on 15 incline.

protein 250
carbs 30
fats 85-100
water . maybe 7-8 liters
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That is a lot of water yo!
 
Im curious john, why the huge amount of water? maybe something i dont know? Glad to see you made it to the gym and everything went well for you.
everything takes time to heal:) you know what to do..
 
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