Smeton's count down to Feb 1st online competetion

Sorry I'm late on this one this looks good Smeton, lookin forward to the end results..Subbed.
 
Aggravated said:
That is a lot of water yo!
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water is very important esp before you start lifting weights. itll make or break or PR if your not fully hydrated.

Liftergym33 said:
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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I didnt count I was guessing. might have been that much. Ive always took in lots of water. Its important

BeBig said:
Sorry I'm late on this one this looks good Smeton, lookin forward to the end results..Subbed.
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Glad to have you BeBig!

today I got in an awesome cardio session.

45 minutes-15 incline

2.5 5 minutes
3.0 and 4.0 ..5 minutes one minute of 3.0 4.0 next two and a half-three minutes and one minute of 3.0
2.5 5 minutes
3.0 5 minutes
2.5 5 minutes
3.0 and 4.0 two minutes 3.0 , two minutes 2.0 , one minute 3.0
2.5 5 minutes
3.0 5 minutes and 4.0 two minutes 3.0 than two mintes 4.0 than one minute 3.0
2.5 5 minutes

again l-glutamine is 10-20 grams everyday(ive used it sparringly though the contest prepration, when extreme dieting with low or no carbs I use it for glycogen replacement[along with the enhanced immune function])

protein 300
carbs 50
fats 62
water 6 liters.

cardio endurance is better!
 
Liftergym33 said:
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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There isn't such a thing as too much water, until you have a heart attack.
 
Aggravated said:
There isn't such a thing as too much water, until you have a heart attack.
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Well, a person can overhydrate which can lead to many problems, I would say I take in close to a gallon a day, no biggie, I just seen 7-8 liters and was like man thats over 2 gallons, which spread thru the day is still fine, I just cant take that much down:)
 
Liftergym33 said:
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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I'm doing 1 1/2 gal of water/day Tues, W, TH, Fri. Then limited water on Saturday to dry out.
 
looking good man! I just took my monthly posing video today and my back has grown quite a bit, however my lat to waist ratio still is pretty weak. It sucks having a 34 inch waist at 5'7- 5'8
 
Aggravated said:
There isn't such a thing as too much water, until you have a heart attack.
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What would it take though to self drown or get water intoxication with to much water? Bout two gals a day i would be pissin like a race horse LOL...:bigeyes:
 
Liftergym33 said:
Well, a person can overhydrate which can lead to many problems, I would say I take in close to a gallon a day, no biggie, I just seen 7-8 liters and was like man thats over 2 gallons, which spread thru the day is still fine, I just cant take that much down:)
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yeah I think theres been cases of people who did ecstacy and killed themselves because of drinkign massive amounts of water.

TexasLifter89 said:
looking good man! I just took my monthly posing video today and my back has grown quite a bit, however my lat to waist ratio still is pretty weak. It sucks having a 34 inch waist at 5'7- 5'8
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wheres the video?

BeBig said:
What would it take though to self drown or get water intoxication with to much water? Bout two gals a day i would be pissin like a race horse LOL...:bigeyes:
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remember the bigger you are the more water is increased as you get bigger just like food with growing so you must put more in the tank to do what you were doing. that's why most people stop gaining because they keep eating the same which got them from 150-180. they have to realize your going to have to eat like a 200 person to get there and 220 there 240 there..and so on and so forth. if its one thing I teach you its this. It took me six years to learn this in one way or another. so simple yet so overlooked.

alright today 45 minutes cardio
abut the same intensity as yesterday. Its icing here and gym may be closed tomorrow this may be my last day of contest prepping. we'll see.

protein 300
carbs zero
fats75-80
water didnt count 1.5 gallons give or take more on the give side
 
smeton_yea said:
remember the bigger you are the more water is increased as you get bigger just like food with growing so you must put more in the tank to do what you were doing. that's why most people stop gaining because they keep eating the same which got them from 150-180. they have to realize your going to have to eat like a 200 person to get there and 220 there 240 there..and so on and so forth. if its one thing I teach you its this. It took me six years to learn this in one way or another. so simple yet so overlooked.

alright today 45 minutes cardio
abut the same intensity as yesterday. Its icing here and gym may be closed tomorrow this may be my last day of contest prepping. we'll see.

protein 300
carbs zero
fats75-80
water didnt count 1.5 gallons give or take more on the give side
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What's the deal with only 300g of protein?
 
smeton_yea said:
yeah I think theres been cases of people who did ecstacy and killed themselves because of drinkign massive amounts of water.
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You can drown yourself by drinking too much water period. It doesn't require you to take Extacy.

1. Ingesting more water than you need can increase your total blood volume. And since your blood volume exists within a closed system - your blood circulatory system - needlessly increasing your blood volume on a regular basis puts unnecessary burden on your heart and blood vessels.
2. Your kidneys must work overtime to filter excess water out of your blood circulatory system. Your kidneys are not the equivalent of a pair of plumbing pipes whereby the more water you flush through your kidneys, the cleaner they become; rather, the filtration system that exists in your kidneys is composed in part by a series of specialized capillary beds called glomeruli. Your glomeruli can get damaged by unnecessary wear and tear over time, and drowning your system with large amounts of water is one of many potential causes of said damage.


For the whole article: Invalid Link Removed
 
lighting is crap but here is what im looking like right now. Posing didn't really care to give 100%. Just a little video to map my progress

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Aggravated said:
What's the deal with only 300g of protein?
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It was actually 320 plus 15 glutamine i wasn't going to write it I did another shake and L-glut at night.

p5sky said:
I weigh 158 and am taking in 330-365 g of protein over the next few days.

today is 330/43/20 for 1700 cals at 80/10/10
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take in at least a gram to 2 grams all the time.

TexasLifter89 said:
lighting is crap but here is what im looking like right now. Posing didn't really care to give 100%. Just a little video to map my progress

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ripped and cut makes you look a lot bigger than you really are and that's what your after on stage. its a illusion of how you appear. Good-job!
 
smeton_yea said:
ripped and cut makes you look a lot bigger than you really are and that's what your after on stage. its a illusion of how you appear. Good-job!
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Not sure if that is a good thing or bad thing? I mean I know 172 Lbs is not alot at all compared to most of yall, but it fits my frame good
 
Good vid Tex.. Where are you measuring your waist? Your back and traps are looking good.

Smet- How do you feel you are looking? What would you put uf BF% at right now?
 
imprezivr6 said:
Good vid Tex.. Where are you measuring your waist? Your back and traps are looking good.

Smet- How do you feel you are looking? What would you put uf BF% at right now?
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just weighed a second ago tonight 222.3(1-28-09)

on 12-29-08 was 234

I'm lean .. I'm also done my cardio for this preparation no more for me. a few more training session..which i haven't done this week. most likey wont train biceps or forearms the rest of the prep, maybe if I can get away with it 10 lb curls) Ive been doing friction massage which makes it hurt some and is good for it the ART therapist recommended. if not better I'm going back after this prep if I can.

legs today
nautilus leg calve press
seated calves(both dc pre contest training) numbers in logbook

lying decline hammie curls 30 lbs 10-9-10 (Bruno has a video of this in his log)

Hack machine squats(all the way down not these half assed videos you see I go down intill the machine stops me) 2 plates each side -9 reps
1 plate and 85 - 20 x's

protein 300
carbs 70
fat 75

cardio was cut out tuesday.
 
refeed will be 2-3 days before.. I peaked best from what i know 2 days after later in the day.

still finding out whats working so no time for guesswork have to go by experience. I can pull it off. Only time will tell !=)
 
imprezivr6 said:
Good vid Tex.. Where are you measuring your waist? Your back and traps are looking good.

Smet- How do you feel you are looking? What would you put uf BF% at right now?
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well my hips are at a 34 (where I wear my pants at) and I usually just say that is my waist measurement. Should I measure above the hips?
 
as far as bodyfat testing i don't do bodyfat testing.(used to) one says your 10% and the other says 20%. so screw them i go by the mirror
 
TexasLifter89 said:
well my hips are at a 34 (where I wear my pants at) and I usually just say that is my waist measurement. Should I measure above the hips?
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I measure at my belly button. then i saw A Gaspari video that measured below the belly button. if thats the case I think that would knock an inch or so off.(Ive never measure the Gaspari way) so I dont know

its all about how you look onstage! sure it feels good to weigh this much and arms be this big..it doesnt matter though if they dont look it in bodybuilding. as far as measurements thats fine..

Most people(pros included) take there biggest measurements ever and there smallest wasist and state that as there measurements. when there onstage there arms might go to 19 and look like 20's or 21's because there so cut and look so good.
 
Measure right at your belly button. Measuring at your hips will give you the wrong idea.

You might also get a bigger measurement going 1in below the belly button, but I would never go as far down as the hips.

Looking good though tex!
 
oh... Looks like I will be doing measurements. Smeton not to steal your thunder but I have a new linear progression training journal going on. I would appreciate it if you all would join me!
 
Aggravated said:
Measure right at your belly button. Measuring at your hips will give you the wrong idea.

You might also get a bigger measurement going 1in below the belly button, but I would never go as far down as the hips.

Looking good though tex!
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thats what ive always done at the belly button.

TexasLifter89 said:
oh... Looks like I will be doing measurements. Smeton not to steal your thunder but I have a new linear progression training journal going on. I would appreciate it if you all would join me!
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no problem Tx

imprezivr6 said:
By the mirror where would you put yourself?
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lean enough

Not shredded by no means. im not even in the best competition shape as far as being ripped.(and musclemass due to training)I mean I havent been able to do many exercises at all at limited weight.look at my logs..and I might have used 11-oxo if my arm was better. regardless Im competing against bros who are using hormones and can train and I think ive done terrific for the context Im in and I', confident with the musclemass Ive accumulated over the years that I can still do this show with limited training.As far as leanness could be leaner however Im confident enough with my leanness. I also have a webcam on yahoo messenger just let me know your yahoo screename and Ill do some posing. (that reminds me Ive been practicing posing some) and got to pose soon.

got my refeed foods today...:nana:

on another note I cut caffiene , creatine, beta alanine out a lil over two weeks out.(I was taking a few grams of taurine for back ..no back pain, just tight from all the cardio on 15 incline)

still taking L-glutamine. havent took l-luecine last couple days as well.
 
yeah, aggravated is correct.
waist = measurement at belly button level

the waist to hip ratio is a standard measure of health.
take your waist measurement and divide by hip measurement.
a number less than 1 shown to correlate strongly with general health.
 
Hank Vangut said:
yeah, aggravated is correct.
waist = measurement at belly button level

the waist to hip ratio is a standard measure of health.
take your waist measurement and divide by hip measurement.
a number less than 1 shown to correlate strongly with general health.
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This is true i measure at the belly button which is in correlation to the top of the hip bones i was taught this by an exercise physiologist. If you measure below the belly button like it was stated higher in this thread you will gain an inch or so. Other than that Smeton your stuff is lookin good good luck. :wink1:
 
today

protein 270(L-glutamine)
carbs 100
fat 65
water pretty high

tomorrows refeed day. Don't think ill use any dairy so i think the oreo pie is out even if its small because my body tends to bloat on dairy and cannot afford this risk into the competition. (and I have a lot of figuring out my body to do)
 
Ive cut everything(supplements) out pretty much except a multi.

Last night I remember getting up and eating cheddar cheese which made me stomach a little bloated. I control what I eat when im concious I must have been unconscious. Thats the downside of living with people who get other foods. When i lived by myself .I only got what i needed and stayed lean..

back and traps

nautilus pullover machine 110-10,110-12,110-15,110-10, 70 lbs- 30x's
Close grip handle Lat pulldowns I really could have not done this, however it didnt hurt my arm so it was fine.80 lbs -25 x's

back hang 15-20 seconds, three slow pullups (arm was in pain griping the pullup bar)

calve machine shrugs
300-10
400-6
340-6
140-30

Three meals
115 protein
0 carb
25 fat

First reffeed meal
Lean cuisine Delexe pizza
Baked Ruffles cheddar and sour creme 4 servings
Oreo-pie crust with jello oreo pudding (half a pie) (yes two glasses milk I risked it )
Pepperidge farm apple tart

First refeed meals totals are
protein 50
carbs 295
fat 45
sodium 3025
I'm watery right now my definition has gone to water from the carbs.
 
BeBig said:
Good luck brotha you should be ready...
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if carbs , sodium, water are right on..yes I should be skin splitting full and with a balance of dry. If dairy messes my stomach up...next time Ill keep this in mind(I took a chance by taking in dairy because dairy is really too unpredictable). I think ill be more full since it is 1:46 am right nowand I just got done my refeed. If the pictures have to be posted by 12 noon...Ive done everything I can do all i have to do now is eat like Ive been tomorrow cut water in half or all of it (or sips) tomorrow night..paint myself twice with the tanner and hit the poses....and I might not even be able to get pictures my noon cause the person will be in chruch so if not at least I got the experience. Im going to try ...the earlier it is in the day the fuller Ill be...and later the dryer. All I can do is learn from this.

and I did the best i could with what i know about my body contest preparation.

last refeed meal

tai-pea buurbon street chicken
baked ruffles cheddar and sour creme 5 servings
rest of oreo pie

protein 40
carb 320
fat 52
sodium 3110

man I was getting tired of eating toward the end. it really is a job -skiploading!
 
smeton_yea said:
man I was getting tired of eating toward the end. it really is a job -skiploading!
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Ya, it is a chore sometimes.:)

I am half way through meal 1 right now.
8 waffles with syrup, whipped cream, and 2 scoops icecream
2 bagels
baked dorritos
4 peaunut butter choclate chunk granolla bars

Ill probably eat another bagel, 4 more granola bars, some sweedish fish candy, and a bowl of Reece's puffs in isolate, before meal 1 is over.


Good luck Smeton, cant wait to see those pics!
 
imprezivr6 said:
Ya, it is a chore sometimes.:)

I am half way through meal 1 right now.
8 waffles with syrup, whipped cream, and 2 scoops icecream
2 bagels
baked dorritos
4 peaunut butter choclate chunk granolla bars

Ill probably eat another bagel, 4 more granola bars, some sweedish fish candy, and a bowl of Reece's puffs in isolate, before meal 1 is over.


Good luck Smeton, cant wait to see those pics!
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dude that sounds so good! I am transferring back into my bulking stage and will for sure be eating like that sooN! Also guys pictures go up tomorrow, not today so no stress.
 
imprezivr6 said:
Ya, it is a chore sometimes.:)

I am half way through meal 1 right now.
8 waffles with syrup, whipped cream, and 2 scoops icecream
2 bagels
baked dorritos
4 peaunut butter choclate chunk granolla bars

Ill probably eat another bagel, 4 more granola bars, some sweedish fish candy, and a bowl of Reece's puffs in isolate, before meal 1 is over.


Good luck Smeton, cant wait to see those pics!
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Imagine taking 3 AP's right before that meal.:sigh:

Looking foward to see your results Smeton
 
I messed up my color bad I spent an hour brushing myself with a sponge painter brush...and it got all blotchy so i just took a shower..some still may be on..

Im going to try one more time...I'm using pro-tan ultra bornzer
 
smeton_yea said:
I messed up my color bad I spent an hour brushing myself with a sponge painter brush...and it got all blotchy so i just took a shower..some still may be on..

Im going to try one more time...I'm using pro-tan ultra bornzer
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ROFL YOU ARE GOING TO LOOK LIKE A GIRAFFE!!! You gotta apply that stuff EVENLY yo!
 
Best of luck to everyone, smeton looking foward to the final product! wish you the best, Im sure all your hark work will pay off:)
 
Aggravated said:
ROFL YOU ARE GOING TO LOOK LIKE A GIRAFFE!!! You gotta apply that stuff EVENLY yo!
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Yeah i got it the second time.


Liftergym33 said:
Best of luck to everyone, smeton looking foward to the final product! wish you the best, Im sure all your hark work will pay off:)
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Thank you! and everyone who's been in this log there's a constructive criticism thread ...so please rate me fairly. I need some constructive criticism so I can improve.

today chest , shoulders triceps
low incline smith machine(like 25 degrees) 45 and 25(each side)=9-5-6

high incline barbell press (shoulders) 25 lbs 8-6-10 (to ears)
side lateral machine 80 lbs-25 x's

decline close grip bench(tris) 45 15-10-10

chest is pretty sore from not working it, had to at least pump it up.

worked on posing today as well a good bit half an hour
 
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and did a video which will post on youtube itll be a while intill it loads they take forver to load this video isnt long though so should not take too long

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cut water that night and only took in water in protein shake the morning. I might be wrong I think i could have been dryer. I know that I could have been leaner(and more muscular) well I'm glad I went though with this show and gained expirence.

water today was nothing basically, yesterday i drank at least two gallons intill 10-12 and tthis could have caused water..I dont know Im keeping it simple thats just me nit picking.

today meal one
protein 50
carbs 15

meal two
protein 40
carbs 10
fat zero i think maybe 15

then posed...
 
This morning woke up looking good. less water ,dryer. and all i did was have a couple junk food meals(smaller compared to refeed) I might even look better right now than yesterday.
note to self,next time cut water that evening either in half or none at all.
 
SpargelJanusz said:
Smeton, can you tell me about the source of proteins you use as powder?
Only whey or also casein and / or multi-protein?
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SpargelJanusz,I use different protein powders(really what i can afford) whey protein concentrate, whey protein isolate, sometimes a blend. I just finished a trueprotein whey protein isolate 70 % micro filtration and some other stuff I mixed in when i bought it. high quality stuff. True-protein has some incredible discounts going on at this time for the economy and when you use my code buying 16 lbs or more of the same mix you get 10 % off. and you can specify to flavor them different so you'll have individual bags or tubs of the same blend with different flavors.
 
Thanks, Smeton. Living in Germany, I cannot use trueprotein as my source of protein.

I'm consuming around .2 lbs of whey isolate daily, make good progress with it. Expensive it is, though. I have recently found out that Resveratrol seems to be very beneficial in terms of aiding recuperation, maybe you should give it a try, too. Mine is from Biotivia, here's the link: Invalid Link Removed

I consume one pill daily beginning 4 weeks ago, now have gone up to two. It's pretty expensive, for sure, but if progress continues like it does at the moment, I don't complain.
 
smeton_yea said:
SpargelJanusz,I use different protein powders(really what i can afford) whey protein concentrate, whey protein isolate, sometimes a blend. I just finished a trueprotein whey protein isolate 70 % micro filtration and some other stuff I mixed in when i bought it. high quality stuff. True-protein has some incredible discounts going on at this time for the economy and when you use my code buying 16 lbs or more of the same mix you get 10 % off. and you can specify to flavor them different so you'll have individual bags or tubs of the same blend with different flavors.
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Are you a rep for them now John?
 
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