Casey's 13 Week Contest Prep - 2011 NPC Washington Ironman (Drug Tested) [Archive]

CaseySmithBB

06-30-2011, 02:40 AM

Hey! My name is Casey Smith, and I am a natural bodybuilder currently preparing for the 2011 NPC Washington Ironman Bodybuilding Championships (Drug Tested) in Snoqualmie, WA on September 24, 2011 http://www.craigproductions.com/ironman

I will be competing in the Novice Lightweight division (under 165.25lbs). I have already competed at the 2010 NPC Vancouver Natural Bodybuilding Championships in the Novice Middleweight division. I placed 7th out of 10 guys......not quite what I was expecting my first showing, lol, but I did a LOT of things wrong, and I'm still learning!

Here are a few pics from my previous show:
http://i52.tinypic.com/2vaid1v.jpg
http://i55.tinypic.com/zo98p1.jpg

and....HERE WE GO!

13 Weeks Out

Weight: 178lbs on 6/28/11

http://i54.tinypic.com/5vyolv.jpg
http://i51.tinypic.com/2na5yc1.jpg
http://i54.tinypic.com/27y606f.jpg
http://i51.tinypic.com/2h6hvsp.jpg
http://i51.tinypic.com/zum91d.jpg

DIET!

I follow a similar diet to the Scivation Diet Solution, with the Scivation Gameover refeeds every 3-4 days.

TRAINING

I closely follow Layne Norton's Power/Hypertrophy split, along with a few variations here and there.

Monday: Lower Power

Squat: 3 x 5
Stiff-Leg Deadlift: 3 x 5
Seated Calf Raise: 4 x 6-8
Weighted Walking Lunges: 4 x 20 PER LEG

Post-WO Cardio - 20mins LISS on Treadmill, Incline: 12, Speed: 2.5-3.0

Tuesday: Upper Power

Bench Press: 3 x 5
Barbell Rows: 3 x 5
Military Press: 3 x 5
Barbell Shrugs: 3 x 5

Post-WO Cardio - 20mins LISS on Stepmill

Wednesday: HIIT!

HIIT on Elliptical:
5min warm up
10 Intervals @ 15seconds
Rest-Between Intervals @ 60seconds
10mins LISS on Stepmill

Thursday: Hypertrophy Chest/Arms

DB Incline Press: 3 x 8-12
E-Z Bar Close-Grip Press: 3 x 8-12
DB Flat Bench Press: 2 x 8-12
Preacher Curls (super-set) Standing French Press: 3 x 8-12
Cable Pushdowns (super-set) DB Hammer Curls: 3 x 8-12
Peck Deck - 3 x 8-12
Machine Curl (super-set) Weighted Dips: 3 x 8-12

Post-WO Cardio - 20mins LISS on Stepmill

Friday: Hypertrophy Delts/Back/Traps

DB Shoulder Press (super-set) DB Front Raises: 4 x 8-12
DB One Arm Row (super-set) DB Arnold Press: 3 x 8-12
Wide-Grip Pullups (super-set) DB Shrugs: 2 x 10-15
Reverse-Grip Pulldowns (super-set) DB Laterals: 2 x 10-15
T-Bar Row: 2 x 8-12

Post-WO Cardio - 20mins LISS on Stepmill

Saturday: Hypertrophy LEGS! Marc Lobliner Rollin' on Dubs leg workout!

Leg Curls: 3 x 20
Leg Extension: 3 x 25
DB Stiff Leg Deadlift: 3 x 15
Weighted Walking Lunges: 4 x 40 (20 each leg)
One-Legged Leg Press: 4 x 15-20
Squat: 2 x 20
Seated Calf-Raise: 4 x 20-25

Post-WO Cardio - 20mins LISS on Treadmill

Sunday: OFF

Stay tuned! :)

built215

06-30-2011, 03:35 AM

Hey Casey, looks like your definitely on the right road ! Good luck, you have a bright future in BB

CaseySmithBB

07-12-2011, 12:12 PM

7/12/11 (74 Days Out!)

Weight: 171lbs

Nutrition

Meal 1 PreWO
42.5P 15.5C 18F

Meal 2 (Post-Workout)
42.3P 64C 14F

Meal 3
42.3P 0C 14F

Meal 4
42.3P 0C 14F

Meal 5
42P 0C 14F

Meal 6 - REFEED!
165C 37F

Totals
Without REFEED -
212P 80C 75F

With REFEED -
212P 244C 111F

Calories w/o REFEED
1985.8

Calories w/ REFEED
2934.8

My exact diet today!

Meal 1 PreWO
Scivation Protein Pancake (1 Scoop Scivation Whey, 5 Eggwhites)
3.5oz Frozen Blueberries
1/2 cup Coconut Milk
1 TBSP Macadamia Nut Oil http://www.bodybuilding.com/store/now/macadamianutoil.html

PreWO Supplements
Scivation NOVEM http://www.bodybuilding.com/store/sv/novem.html
Primaforce Yohimbine HCl http://www.bodybuilding.com/store/prima/yo.html
Primaforce Beta Alanine http://www.tigerfitness.com/Beta-Alanine-500grams-p/3750041.htm
Scivation Xtend DURING Training http://www.bodybuilding.com/store/sv/xtend.html

Meal 2 POSTWORKOUT
4.7oz Chicken
1 TBSP Macadamia Nut Oil http://www.bodybuilding.com/store/now/macadamianutoil.html
8oz Sweet Potato
Green Beans

Meal 3
4.7oz Chicken
1 TBSP Macadamia Nut Oil http://www.bodybuilding.com/store/now/macadamianutoil.html
Green Beans

Meal 4
4.7oz Chicken
1 TBSP Macadamia Nut Oil http://www.bodybuilding.com/store/now/macadamianutoil.html
Green Beans

Meal 5
4.7oz Chicken
1 TBSP Macadamia Nut Oil http://www.bodybuilding.com/store/now/macadamianutoil.html
Green Beans

REFEED
11.5oz Green Beans
½ Cup Steel Cut Oats
2 TBSP Berry Burst Metamucil
3.5oz Frozen Blueberries
¾ Tbsp Honey
18 Almonds
10oz Sweet Potato
2 Tbsp Peanut Butter
http://oi53.tinypic.com/120mgcx.jpg

*Side-Note* I made this delicious Scivation Protein Cake the other day, it was AMAZING!
http://i55.tinypic.com/1zcj1c8.jpg

CaseySmithBB

07-15-2011, 01:59 PM

7/15/11 (71 Days Out!)

Weight: 170.8lbs

Nutrition

Meal 1 PreWO
42.5P 15.5C 18F

Meal 2 (Post-Workout)
42.3P 64C 14F

Meal 3
42.3P 0C 14F

Meal 4
42.3P 0C 14F

Meal 5
42P 0C 14F

Meal 6 - REFEED!
165C 37F

My exact diet today!

Meal 1 PreWO
Scivation Protein Pancake (1 Scoop Scivation Whey, 5 Eggwhites)
3.5oz Frozen Blueberries
1 TBSP Macadamia Nut Oil http://www.bodybuilding.com/store/now/macadamianutoil.html

PreWO Supplements
Scivation NOVEM http://www.bodybuilding.com/store/sv/novem.html
Primaforce Yohimbine HCl http://www.bodybuilding.com/store/prima/yo.html
Primaforce Beta Alanine http://www.tigerfitness.com/Beta-Alanine-500grams-p/3750041.htm
Scivation Xtend DURING Training http://www.bodybuilding.com/store/sv/xtend.html

Meal 2 POSTWORKOUT
Scivation Protein Caramel/Toffee Cake (See Below)
http://i56.tinypic.com/4jb5z8.jpg

Meal 3
4.7oz Chicken
1 TBSP Macadamia Nut Oil http://www.bodybuilding.com/store/now/macadamianutoil.html
Green Beans

Meal 4
4.7oz Chicken
1 TBSP Macadamia Nut Oil http://www.bodybuilding.com/store/now/macadamianutoil.html
Green Beans

Meal 5
4.7oz Chicken
1 TBSP Macadamia Nut Oil http://www.bodybuilding.com/store/now/macadamianutoil.html
Green Beans

REFEED
11.5oz Green Beans
½ Cup Steel Cut Oats
2 TBSP Berry Burst Metamucil
3.5oz Frozen Blueberries
¾ Tbsp Honey
18 Almonds
10oz Sweet Potato
2 Tbsp Almond Butter

CaseySmithBB

07-15-2011, 02:00 PM

...Pics & Video Updates @ 11 Weeks out should be up later tonight :)

Webber91

07-15-2011, 03:37 PM

Holy fuuu at those cakes! :eek:

Recipe...NOWWW!

Lookin' forward to the updated pics bro.

CaseySmithBB

07-16-2011, 02:10 AM

Progress Pics from 11 Weeks Out

http://i55.tinypic.com/2wf0806.jpg
http://i53.tinypic.com/21jq8p1.jpg
http://i55.tinypic.com/33y3jug.jpg
http://i54.tinypic.com/16ii3k.jpg

Video Still:
http://i52.tinypic.com/sopzs0.jpg

Video (Mandatory Poses) - Very Sloppy, I know, but at least this will be a good benchmark for where the rest of this prep, not only as conditioning goes, but in regards to perfecting my posing as well!

http://www.youtube.com/watch?v=JyqR949Y7pw
http://www.youtube.com/watch?v=JyqR949Y7pw

CaseySmithBB

07-16-2011, 02:40 AM

Holy fuuu at those cakes! :eek:

Recipe...NOWWW!

Lookin' forward to the updated pics bro.

Scivation Protein Cake Recipe

Ingredients:
http://i51.tinypic.com/23vakh3.jpg

Cooking Instructions:

Cake
1) For the cake part follow the same principle as Marc Lobliner in this video of him making a protein brownie: http://www.youtube.com/watch?v=x82S9wu2XW4

2) Use 1Tbsp Macadamia Nut Oil for lubricating your bowl/tupperware/etc.

3) Then add 4 Scoops Vanilla Whey, 1 cup coconut milk, 1 tsp cinnamon, and a few shakes of pumpkin spice. Mix up and toss it in the microwave for 3 minutes.

4) Once done in the microwave, let it cool in the freezer for 5 minutes.

Frosting

1) Mix 1/2 cup Walden Farms Marshmallow Dip http://www.waldenfarms.com/products/dip_marshmallow.html
1 Packet of Sugar-Free Jello Pudding (Cheescake/White Chocolate/Whatever Flavor) http://hannaford.gsnrecipes.com/GetImage.aspx?vector=bWbDXMPANdnVC5PV3/hNpONgRpRqCxtWAZbG+kWHrkke21xRZClo8jdaqitFi03g
1/4 Cup of Splenda/Apriva/Sucralose

and a little bit of water, or So Delicious Unsweetened Coconut Milkhttp://leafback.com/wp-content/uploads/2011/04/so_delcious1.jpg, just enough so it isn't s [url]o dense.

2) Add blue dye for "food porn" affect, lol

BOOM! Enjoy your cake. :)

**Scivation Caramel/Toffee Cake**
For this one, use the same recipe, except add 5 Sugar-Free Werther's Original Hard Candies that you've crushed up. It is incredible.

Today, my post-workout meal was this Scivation Blueberry Cobbler...YUM!!:
http://i53.tinypic.com/1zq7mlh.jpg

CaseySmithBB

07-16-2011, 10:18 AM

Video not showing for some reason, going to try again:

http://www.youtube.com/watch?v=JyqR949Y7pw
http://www.youtube.com/watch?v=JyqR949Y7pw

MrManhands

07-16-2011, 12:25 PM

Impressive work! Gonna be following this one.

CaseySmithBB

07-17-2011, 10:30 AM

Morning Weight:
http://i54.tinypic.com/x2uvsx.jpg

Nutrition: 71.5/77/215

Lower Power + Abs

Squat: 3 x 5
Stiff-Leg Deadlift: 3 x 5
Seated Calf Raise: 4 x 6-8
Weighted Walking Lunges: 4 x 20 PER LEG

Post-WO Cardio - 30mins LISS/MISS Stepmill, Speed: 80steps/min

Evening ICE Protocol: 20mins Ice Bath, 20mins Ice Pack back of the neck before bed

NOTES:

YES! Finally dipped into the 160s! I feel great and I can't wait to see what pops out in the next few weeks! (hopefully some definition in my legs, I NEED IT!)

I just ordered some of the new Scivation Xtend. I have always stuck with Watermelon, and love it so much (tastes like a watermelon jolly rancher), but last night decided to order the green apple flavor! Can't wait to try it when it arrives!

Anyways, it's leg day, just finished my frozen blueberries, time to go kill it! (Above workout plan) Every leg day at this point is as if it's my last, gotta make them count!

deltpecx

07-18-2011, 06:16 AM

Just found this.
Subbed.

You back is looking sick!

BTW; Green Apple Xtend is great very cold.

CaseySmithBB

07-27-2011, 11:50 AM

Morning Weight:
http://i53.tinypic.com/2ntwgf4.jpg

Nutrition: 81.5/78/213

Refeed! Love these!
http://i52.tinypic.com/maunpf.jpg

Scivation Proatmeal Cookies! Unbelievable, beyond delicious!
http://i51.tinypic.com/10qmgev.jpg

Extra Desserts - Applie Pie Gum (This has become an in-between meal staple in my diet, lol, the best gum you will ever have in your life!)
http://i54.tinypic.com/90azop.jpg

NOTES:

I am starting to get veins in my upper quads, and my glutes are just beginning to creep out. My legs have always been the last thing to shred. Just gotta keep at it! 60 days left!

So I got my Scivation Xtend - Green Apple Explosion.....AMAZING! Put this stuff on ice and you get a delicious combination of green apple jolly rancher with a REAL apple juice aftertaste. Vastly superior to the old watermelon. I will be ordering more of this in the future for intraworkout, and late night sipping! :)

A few notable lifts. These are PRs for this contest prep the past couple weeks:
Squat - 325 x 5
Barbell Row - 270 x 5
Bench - 300 x 5
Walking Lunges - 185 x 10

Just had my refeed last night, feel amazing, munching on proatmeal cookies as I type this! My mind is strong! Novice Lightweight here I come!

I will be posting posing pics, and probably another video link this weekend. Until then:
http://i54.tinypic.com/2lw0op2.jpg

CaseySmithBB

07-29-2011, 08:07 PM

Morning Weight: 168.2lbs <---Prep Low!

Nutrition: 73/78/212

EATS!

Canadian Bacon Cheesy Goodness!
http://i56.tinypic.com/r9etzk.jpg
http://i54.tinypic.com/qznr0n.jpg

Progress Pics (About 8 Weeks Out!!):
http://i51.tinypic.com/2wqsokl.jpg
http://i52.tinypic.com/2eyu92p.jpg
http://i54.tinypic.com/9kqk29.jpg
http://i56.tinypic.com/28tytkj.jpg
http://i51.tinypic.com/25ktpx3.jpg

Notes:

Tonight is my REFEED! I don't feel starving in the least bit, I feel amazing, but I will admit that after every meal, I'm still wanting more. My postworkout Canadian Bacon Cheesy Goodness (CBCG) was absolutely phenomenal, I also had some mashed sweet potatoes and smothered them in Walden Farms Pancake Syrup, left me scraping the plate! I think a combination of the fats/sodium in my CBCG could very well be my pre-stage winner. Super vascular about an hour or so after eating my meal.

I decided to try out a little bit of Lyle McDonald's SFP 2.0 this morning, did the following (not as intense, moderate intervals):
30mins Precardio - Scivation Novem
Treadmill:
5mins warm-up - Flat 2.5speed
Intervals
1min - Incline = 11 , Speed = 4.0
1min - Incline = 0 , Speed = 4.0
1min - Incline = 12 , Speed = 4.0
1min - Incline = 0 , Speed = 4.0
1min - Incline = 13 , Speed = 4.0
1min - Incline = 0 , Speed = 4.0
1min - Incline = 14 , Speed = 4.0
1min - Incline = 0 , Speed = 4.0
1min - Incline = 15 , Speed = 4.0
1min - Incline = 0 , Speed = 4.0

Rest 5mins

20mins - Elliptical keeping heart rate around 135-140bpm

This was a pretty decent bout of cardio. Hopefully the moderate intervals were enough to increase the levels of catecholamines to help mobilize that darn stubborn fat, then the steady-state on the elliptical for burning it. Still learning this method, and need to do a bit more studying before I can figure out what is optimal for me.

Anybody out there have a really optimal HIIT routine that follows Lyle's SFP2.0?

Well I'm off to go swimming, it's like 90 degrees outside, hitting those poses in those pics above got me sweating buckets! Posing Video will be coming soon! :)

MrManhands

07-29-2011, 08:35 PM

Delts look phenomenal.

CaseySmithBB

07-29-2011, 09:42 PM

http://i54.tinypic.com/1zqzqit.jpg

Calories - 333.4
Protein - 42g
Carbs - 4.76g
Fat - 15g

BOOM! Delicious!

CaseySmithBB

07-29-2011, 09:48 PM

....a few more progress pics

http://i56.tinypic.com/1zf3amw.jpg
http://i54.tinypic.com/o94ly8.jpg
http://i51.tinypic.com/aoxd12.jpg

domingochavez

07-29-2011, 10:16 PM

Looking fantastic mate, digging the food as well!

SkNatural

07-29-2011, 10:48 PM

Alright! A nw prep log! Rip it up

CaseySmithBB

07-29-2011, 11:05 PM

http://i54.tinypic.com/1zqzqit.jpg

Calories - 333.4
Protein - 42g
Carbs - 4.76g
Fat - 15g

BOOM! Delicious!

Recipe:

Ingredients
44g Scivation Vanilla Whey Protein http://www.bodybuilding.com/store/sv/whey.html
2 Eggwhites
1/2 cup Don Francisoco's Vanilla Nut coffee http://www.walmart.com/ip/Don-Francisco-s-Vanilla-Nut-Specialty-Flavored-Coffee-12-oz/10533651
4Tbsp Unsweetened Organic Coconut http://store.naturalfarms.com/images/P/coconut%20.jpg
14g Unsweetened Baking Chocolate http://tryityoumightlikeit.files.wordpress.com/2010/06/brownies-chocolate.jpg
Walden Farms Pancake Syrup http://www.bodybuilding.com/store/walden/pancakesyrup.html

Cooking Instructions:

I use this for a great deal of my protein pancakes/muffins/doughnuts:

Joie Omelet Ease
http://i54.tinypic.com/jtnouh.jpg

1) Mix 44g Scivation Whey Protein, 2 Eggwhites, 1/2 Cup Coffee, 4Tbsp Coconut in bowl
2) Spray Cooking Oil on both sides of pan, then pour mix in.
3) Cook on medium heat (4/10 for my oven) 3mins each side. For doughnut I will kind of form a center after flipping to the other side before cooking the last 3mins.
4) Flip onto plate, take square of unsweetened chocolate, apply to top of doughnut (It will melt easy since doughnut will still be hot), then stuff the rest down the center.
5) Pour Walden Farms Pancake syrup on it, then scarf it down! :)

CaseySmithBB

07-29-2011, 11:24 PM

Delts look phenomenal.

Thank you very much! I have been striving to get my rear delts up to match my front. Been an uphill battle, but glad to finally be seeing some cuts and vascularity. :)

Looking fantastic mate, digging the food as well!
Thanks a lot! Yeah, I wouldn't consider this an official prep journal unless I included some good eats! ;)

Alright! A nw prep log! Rip it up

Yeah buddy! Looking to get some straight up crypt-keeper levels of shredded for this one. Legs and glutes will be the last to dial in. I hope 8 weeks is enough time to get striated glutes. Gotta have 'em!!

TheNaturalOak

07-29-2011, 11:33 PM

CaseySmithBB

07-30-2011, 12:42 AM

Wow, ur in a great position right now. I think you'll do awesome.

Thats chest of yours sure doesnt look that of a "novice" bodybuilder. Deff make sure u show off the fullness of that chest.

Legs, weird enough could still use some cuts. Its amazing how ripped and diale din ur upper body is but quads"meh" lol but im sure they'll come in, no worries.

Also, curious if chest has always been ur strong point? what have you find works well FOR YOU? Any tips to bring up a lacking chest? :(

Thanks!

Keep it up, definatly interested in seeing the final package. gl

Thanks man! Yeah, I've been trying my hardest to get my arms and delts to blend in with my chest, lol.

My chest certainly has been a strong point for some years now. I used to do a LOT of powerlifting and working on explosiveness with my chest. Since I was training at the University of Oregon, I asked around and found that the UofO football team used 5sets x 5reps in the offseason to gain explosiveness, strength, and size. I applied this training routine to my bench press, decline press, and incline press. Saw some great gains.

Yeah, the leg definition issue is a bit frustrating, but I will just have to keep plugging away! :)

nwskier

07-30-2011, 10:33 AM

chest and delts are effn' solid man! agree w/ above posters, you are in great position right now with still plenty of time left in prep.
hitting rep PRs on a cut is awesome too

keen to lurk and follow; good luck!

BB2K

07-30-2011, 12:06 PM

Subd! Good luck!

deltpecx

07-30-2011, 12:12 PM

Looking shredded at 8 weeks out!
It's gonna get scary in here in a few more weeks!

RDB is impressive along with MM and side chest!

Great work!

CaseySmithBB

07-31-2011, 12:08 PM

Sunday - 7/31/11

Morning Weight: 168.6lbs (Up a little from refeed, weight usually is lowest the morning before my nightly refeed, so hopefully tomorrow I will hit a new low, if not sometimes I get a whoosh post-refeed the morning after)

Nutrition: 82/83/212

EATS!

Breakfast!
http://i54.tinypic.com/idzpti.jpg

Scivation Protein Pancake w/ Walden Farms Pancake Syrup, Cinnamon, Pumpkin Spice, Splenda
http://i51.tinypic.com/nl7xqe.jpg

1/2 cup Steel Cut Oats, 3 Tbsp Berry Burst Metamucil, 3.5oz Frozen Blueberries
http://i51.tinypic.com/11w3jib.jpg

Scivation Proatmeal Cookies w/ Sugar-Free Chocolate Fudge Jello Pudding Frosting
http://i53.tinypic.com/i22iwz.jpg

NOTES:

Today is a non-workout day. I will be doing some MISS/LISS only. Tomorrow is UPPER POWER!! I feel amazing, and my next refeed is actually tomorrow night! I am eating cookies, cakes, and all sorts of random things, haha. I feel that this prep has really inspired me to cook and be creative with my cooking. Keep in mind I'm not eating cookies ALL DAY, but could very well do that if I wanted. I do of course prefer getting a majority of my protein from lean meats, and my fats from monounsaturated/polyunsaturated sources. (oils, nuts, avocado, etc.)

Today's Exact Diet:

Meal #1
Scivation Protein Pancake
1/2 cup Steel Cut Oats
3.5oz Frozen Blueberries
3Tbsp Berry Burst Metamucil
Scivation Proatmeal Cookie w/ Chocolate Fudge Frosting
1 Tbsp Extra Virgin Coconut Oil

Meal #2
4.2oz Chicken Breast
3.5oz Frozen Blueberries
5oz Green Beans
1 Tbsp Macadamia Nut Oil

Meal #3
4.2oz Chicken Breast
5oz Green Beans
1 Tbsp Macadamia Nut Oil

Meal #4
4.2oz Chicken Breast
5oz Green Beans
1 Tbsp Macadamia Nut Oil

Meal #5
4.2oz Chicken Breast
5oz Green Beans
1 Tbsp Macadamia Nut Oil

Have a good day! :)

CaseySmithBB

08-01-2011, 12:01 PM

Monday - 8/1/11

Morning Weight:
http://i56.tinypic.com/ng554x.jpg <-----PREP LOW!

Nutrition 74/87/209

EATS!

Breakfast!
http://i56.tinypic.com/9jja76.jpg

Scivation Peanut Butter Chocolate Chip Protein Pancakes w/ Coconut Flakes
http://i54.tinypic.com/2q03dw9.jpg

YUM!
http://i55.tinypic.com/14bur87.jpg

Diet
I am finding myself swaying more and more towards the IIFYM crowd. I haven't seen any halt in my progress visually or functionally. I am STILL hitting PRs in the gym and feeling normal. I expect to hit a few today! I was reading through 3DMJ's Jeff Alberts' article http://www.3dmusclejourney.com/articles-black-or-white.php about training styles. One thing he mentioned in the article really hit home, not just pertaining to training but maybe more so towards dieting and nutrition:

"What changed my way of thinking? What opened up my mind to the many shades of grey? A few years back it manifested into one word, maturity! Maturity has assisted me to look at things more clearly and effectively. Now I put my ego in check and I really absorb the many new ideas that are put in front of me. Instead of just shooting down an idea because of my willingness to defend my way of training, I listen to an idea and then I assess the idea. If it seems logical, I give it a try. If the idea doesn’t seem to make sense, I simply ask questions and try to understand the logic behind it. I can then make an educated decision whether an idea is effective for me or not. Now at the age of 38 and with over 24 years of training experience, I take pride in maintaining an open mind to ensure my training moves forward productively. I look to other tremendous bodybuilders to educate and inspire me. Some of these motivating bodybuilders just happen to be part of the 3DMJ team."

My refeed is tonight....wow, I'm not even hungry. Can't wait! :)

NOTES:

YES! Weight dropped just as I predicted (I generally find consistent drops in weight every 3rd day the morning of my nightly refeed day). I have an UPPER POWER day today, I will also be doing some Stairmaster MISS/LISS postworkout. I usually do about 2-3 rounds of all my mandatory poses after my cardio session. I have a feeling after yesterday's day off, today is going to be an epic workout!

Posing music is all ready! I am working on my posing routine daily at this point. It's tough to squeeze everything in when you just have 60seconds :(

I really really like 3DMJ Coach & WNBF Pro - Jeff Alberts' posing routine that is in the video at the bottom of this article (great article as well!): http://www.3dmusclejourney.com/articles-posing-the-lost-art.php

Jeff I hope you don't mind, but I might incorporate a great deal of your poses into my routine, lol. I really like the pacing, the flow, and a lot of what you display in your routine. I'll tweak a few things here and there to cater to my physique of course ;)

Have a nice day!

ddothes

08-01-2011, 12:15 PM

How often are you refeeding?

CaseySmithBB

08-01-2011, 12:34 PM

How often are you refeeding?

I refeed every 3 days (or every 15-20 meals).

Tonight is my refeed! :)

So my diet past couple days went like this:

Friday - Regular Meals (Usually around 5 meals) + Night Refeed
Saturday - Regular Meals (Usually around 5 meals)
Sunday - Regular Meals (Usually around 5 meals)
Monday - Regular Meals (Usually around 5 meals) + Night Refeed

etc. etc.

P.S. I usually get my refeed in consistently around midnight. I find that the visual effects of my refeed are most evident around 3am. I look grainy, vascular, and full consistently 3 hours post-refeed. I find I look the tightest, around 9-10am the following morning however.

ddothes

08-01-2011, 01:41 PM

CaseySmithBB

08-01-2011, 02:03 PM

I see, thanks man!

I have been refeeding at the same pace but only around 2200cals and 200g total carbs.

Since you refeed every 3 nights do you ever have a full day of refeeding ie. a full day of higher carbs or cheat days at all?

I have had only TWO cheat days this entire 25 week prep.

My first cheat day was at about 12 weeks out when I took my girlfriend to the coast for our 3 year anniversary. I ate Thai food, Tacos, Hagen Daz Green Tea Ice Cream, Honey Almond Granola w/ Whole Milk, Cheesecake, Bacon, 12-Grain Toast with strawberry jam, buffalo burger w/ avocado and all sorts of stuff! It was awesome, didn't count a single calorie the whole day! SPECIAL NOTES: I weighed 176lbs going into the cheat day. The following day, I weighed 189lbs. Yikes! Two days later.......172lbs! BOOM! Full-metal jacket metabolism boost!

My second cheat day was just a few weeks ago. I took my girlfriend to an italian restaurant for her birthday. I had fettucine alfredo with artichoke, chicken. Ravioli with alfredo sauce smothered on it. Stuffed mushrooms and a glass of wine. I made here a triple layer chocolate cake Betty Crocker style, and probably ate three pieces of that. That night I went to sleep at 7pm, and didn't wake up until 11am the next morning. Suffice it to say, I went into a temporary food coma! haha SPECIAL NOTES: I weighed 169.8lbs going into the cheat day. The following day, I weighed 175lbs. Yikes again! Four days later.......168.2lbs! Crazy! lol

There haven't been since and I don't plan on having any more cheat days for the rest of this prep. I feel that my 3-day refeed cycle has been consistently successful enough to acquire the progress I'm looking for. :)

ps that Donut recpie made my life haha

I am proud of that Donut, and it's epic deliciousness! I will probably shower it with coconut flakes next time! :)

ddothes

08-01-2011, 02:43 PM

That's crazy man! I'm not sure my metabolism would let me gain 6-8lbs then lose weight days later but good for you man. Great thread!

CaseySmithBB

08-01-2011, 10:56 PM

Quick Update!

I shot a pair of videos tonight, just as a benchmark for where I'm at and where I need to go. I could REALLY use some definition in my legs. When the heck is that gonna happen? lol

Back & Bicep Video
M0xJQT3KKA8

Mandatory Poses
5Yrgyh2uRkY

domingochavez

08-02-2011, 01:45 AM

Freaking shredded man ridiculous.

I'm fairly certain in 8 weeks your legs will come in ;)

deltpecx

08-02-2011, 06:45 AM

Shredded!
Looking good!

CaseySmithBB

08-02-2011, 10:58 AM

Morning Weight:
http://i55.tinypic.com/ztabzt.jpg<----PREP LOW! AGAIN! haha

Nutrition: 72/87/213

EATS!!!!

Scivation Peanut Butter Chip Protein Pancake w/ Walden Farms Syrup
http://i55.tinypic.com/a3h001.jpg
http://i54.tinypic.com/2iblstd.jpg

Scivation Blueberry Proatmeal Cookie Crumble Sludge
http://i55.tinypic.com/34hjuc6.jpg

NOTES: So I wake up today, post-refeed, a little more vascular than usual. Cool. Step on the scale.......166.2lbs. What the.....? I checked it three times! Crazy! Dieting is crazy, haha. So after watching my posing videos quite a bit last night, I realized that while my legs DO need a lot more conditioning, I feel a great deal of my problem is mind-to-muscle control. I started noticing that a lot of the time when I hit my poses I would start out fine with flexing my legs, but as soon as I hit my pose, my legs would go soft. I really need to keep them tight no matter what pose I'm hitting. I'll also be messing with different foot placements to see if there is an optimal way to manipulate my quads to reveal them more consistently!

BROS AT THE GYM I'm sure a great deal of you get this more often than me. However, I'm finding that it is an EVERY day thing now that people are constantly trying to talk to me at the gym. Before, during, and after my workout. They want to know how to get cut. What do you suppose is the easiest and most simple answer to this question?: "Hey bro, so how do I get to looking like that?!" There is no simple answer to this. My girlfriend said, "Just tell them diet, and a lot of hard work"....but I feel like I sell them short when I tell them that. Sometimes if I'm tired i just mumble "Calories in vs. Calories out" lol.....I wish there was a business card that just said IIFYM with a link to a website explaining everything. Then I could just hand them the card, they leave me alone, I give them a good source of info, win-win.

Well today is LOWER POWER, so I really gotta bring it! Have a nice day! :)

deltpecx

08-02-2011, 11:54 AM

BROS AT THE GYM I'm sure a great deal of you get this more often than me. However, I'm finding that it is an EVERY day thing now that people are constantly trying to talk to me at the gym. Before, during, and after my workout. They want to know how to get cut. What do you suppose is the easiest and most simple answer to this question?: "Hey bro, so how do I get to looking like that?!" There is no simple answer to this. My girlfriend said, "Just tell them diet, and a lot of hard work"....but I feel like I sell them short when I tell them that. Sometimes if I'm tired i just mumble "Calories in vs. Calories out" lol.....I wish there was a business card that just said IIFYM with a link to a website explaining everything. Then I could just hand them the card, they leave me alone, I give them a good source of info, win-win.

I got that a bit the last month of my prep in June.
I tell them it's what you eat and you have to track EVERYTHING you eat.
You have to be consistent with your training too.
Usually I see the deer in the headlights look from most of them. :D
A few have taken it to heart and have started.
One great surprise from my prep and show was that my son came to me and asked me how he could lose weight.
I told him and now he's been tracking his food and training for over a month!

ddothes

08-02-2011, 01:40 PM

Love the Bros at the gym part. Could you post the recpie for those pancakes? Keep working hard man, diggin the progress it has really motivated me

CaseySmithBB

08-02-2011, 06:38 PM

Love the Bros at the gym part. Could you post the recpie for those pancakes? Keep working hard man, diggin the progress it has really motivated me

Scivation Peanut Butter Chip Protein Pancake w/ Walden Farms Syrup
http://i54.tinypic.com/2iblstd.jpg

Recipe:

44g Scivation Vanilla Whey Protein
2 Eggwhites
1/2 Tbsp Extra Virgin Coconut Oil
1/2 cup coffee
14g Reese's Peanut Butter Chips
Walden Farms Pancake Syrup

:)

domingochavez

08-02-2011, 06:49 PM

Peanut butter chips they look delicious!!

Will have to make those pancakes tonight.

CaseySmithBB

08-02-2011, 07:10 PM

Training:

LOWER POWER

Front Squat - 135x15, 185x10, 225x5, 235x5, 235x5

Walking Lunges - BWx20, 135x10(5 each leg), 185x5, 195x10(5 each leg)PR!, 195x10(5 each leg), 110x40(20 each leg! BURN!)PR!

MISS/LISS Postworkout - 20mins stairmaster

Post-workout IIFYM *KABOOM*

Scivation Sweet Potato Zebra Pie
http://i51.tinypic.com/erfpr7.jpg
http://i51.tinypic.com/4hw95j.jpg
http://i56.tinypic.com/2wechl5.jpg

Have a good night! :)

domingochavez

08-02-2011, 09:03 PM

Dude you have to share that recipe now!!!

CaseySmithBB

08-02-2011, 10:13 PM

Dude you have to share that recipe now!!!

Haha! It seriously was the most delicious thing ever!

Scivation Sweet Potato Zebra Pie
http://i51.tinypic.com/erfpr7.jpg

Recipe:

Ingredients
4oz Sweet Potato (Mashed)
1 Egg yolk
2 Egg whites
Scivation Vanilla Whey Protein (25g)
30g Whole Wheat Flour
1/2 Tsp Cinnamon
1/8 Tsp Pumpkin Spice
*dash* of salt
1/8 Tsp Baking Soda
8 Zebra Marshmallows http://1.bp.blogspot.com/-5CW4Mil9AR4/TbcJ-AdiZLI/AAAAAAAACX0/UauJ7_XPkqY/s1600/Zebra.jpg
25g Splenda
1/3 cup Walden Farms Pancake Syrup

Mixing Instructions

1) Mix mashed sweet potato, protein powder, flour, pumpkin spice, salt, baking soda, egg yolk, and walden farms pancake syrup all in one bowl
2) Mix splenda, eggwhites in a separate bowl
3) Mix both together
4) Pour in round cake/pie tin

Baking Instructions
Bake at 400 for 10mins, then at 350 for 10-12mins

Preparation

Add 8 Zebra Marshmallows, toss back in the oven for about 3-4 minutes.

BOOM! Enjoy! :)

CaseySmithBB

08-03-2011, 02:03 PM

Date: Wednesday - 8/3/11 (52 Days Out!)

Morning Weight: 166.2lbs

Nutrition: 75/104/210

Meal #1
Scivation Protein + 1/2 cup coffee + 2 Eggwhites + Reese's PB Chips + Andes Creme De Menthe Baking Chips + Walden Farms Pancake Syrup
http://i54.tinypic.com/wqsfw6.jpg

Meal #2
Scivation + Raisin Bran + Ice Cream Sandwich + Blueberries + Hood Calorie Countdown Chocolate Milk
http://i54.tinypic.com/14vsnlf.jpg

Meals #3-5
Cube Steak + Pepper Jack Cheese + Green Beans + Scivation Sweet Potato Zebra Pie + Yummy Fruit
http://i53.tinypic.com/1zqgf92.jpg

Notes: Today is an off day. No lifting, no cardio, just EATING!....and boy do I LOVE doing that! haha
Glad to see that my weight stayed the same today (not some random one-day fluke sort of thing). Tomorrow night is my refeed! YES!

I have Hypertrophy Chest/Arms tomorrow and I will be doing some MISS/LISS on the stepmill!

Have a good day! :)

ddothes

08-03-2011, 05:31 PM

Are the cals still around 2000 on a day like today?

CaseySmithBB

08-03-2011, 06:36 PM

Are the cals still around 2000 on a day like today?

Yep :-)

I'm away from my excel sheet right now, but im pretty sure today's calories came out to about 2,108

CaseySmithBB

08-05-2011, 02:27 AM

Date: Thursday - 8/4/11 (51 Days Out!)

Morning Weight: 166.2lbs

Nutrition:

Total Daily Caloric Intake: 1998.91
Protein: 219.62g
Fat: 80.43g
Carb: 133.85g

Meal #1
Scivation Symphony Protein Pancake + Fruit-Filled Kellogg's Protein Plus Cereal w/ coconut flakes
http://i56.tinypic.com/24v8k60.jpg

Meals #2-3
Smoked Mozzarella w/ Artichoke & Garlic Chicken Sausage + Chicken Tenders + Pepperjack Cheese + Salsa + Lettuce
http://i52.tinypic.com/25u4r3s.jpg

Meal #4
Scivation Vanilla Whey + Lucky Charms Cereal + Kellogg's Smorz Cereal + Kellogg's Special K Protein Plus Cereal + Unsweetened Almond Milk + Strawberries/Blueberries
http://oi52.tinypic.com/jgjorq.jpg

REFEED! :)
Love my refeeds!
http://i53.tinypic.com/2lmxyee.jpg

Training: Today was Hypertrophy Chest/Arms! I had a great workout, cut short because I got to the gym late, but I still made the most of it through some painful supersets! Vascularity is becoming more prominent in all areas of my body! I find the leaner I have gotten during this prep, the greater mind-to-muscle connection I have developed. I am still following Layne's Power/Hypertrophy split, with my own modifications of course ;)

Notes:

http://i54.tinypic.com/23sarzo.jpg

Delts & Traps tomorrow! Have a good night! :)

domingochavez

08-05-2011, 02:56 AM

Sick vascularity man!

Food looking awesome as always!

ddothes

08-05-2011, 02:33 PM

CaseySmithBB

08-05-2011, 09:18 PM

Diggin the progress man! QUestion, when you make your donut/pancakes with coffee do you mean 1/2 cup of the grinds or brewed because mine came out really dry and chewy...

Brewed. :-)

I went to the bulk coffee section at the grocery store the other day. Mixed up some Roasted Coconut and French Vanilla medium roast. Tastes amazing when used w/ my pancakes! :)

CaseySmithBB

08-06-2011, 03:39 AM

Date: Friday - 8/5/11 (50 Days Out!)

Morning Weight: 166.2lbs (curious to see if I'll see a drop soon, since it appears I didn't gain anything post-refeed)

Nutrition:

Total Daily Caloric Intake: 1979.97
Protein: 211.88g
Fat: 69.62g
Carb: 180.77g

Meal #1
Scivation Symphony Protein Pancake + Fruit & Cereal
http://i54.tinypic.com/21jssn8.jpg

Meal #2
Pizza made with chicken sausage, canadian bacon, chicken tenders, pepperjack cheese, salsa, and italian herb flatbread
http://i51.tinypic.com/2ebaccp.jpg

Meals #3
Scivation Pumpkin Protein Cheesecake
http://i52.tinypic.com/drfujt.jpg

Meal #5
Blueberry Madness!
http://i54.tinypic.com/16iwp09.jpg

Notes:

Cheesecake FTW! I had my Hypertrophy Delt/Back day today. I decided to go with some deadlifts, I think I'm holding onto my strength quite well! Got the following:

Deadlift -
135x15
225x15
315x12
315x11
315x11

Ugh, my back is jelly. That pizza I made was crazy delicious! I also had a yummy spinach/artichoke chicken sausage hot dog with sugar free ketchup, mustard, and sauerkraut wrapped in italian flatbread. Super delicious eats. Tomorrow I will probably stick with "cleaner" meals, with a few extra treats in between meals.

A few quick notes on how I construct my diet:

I figure in my required macronutrients (protein and fat), then whatever calories are leftover, I use for whatever I please. It is as basic as: calories in vs. calories out. I apply the same principle whether I'm eating super "clean" with chicken breast (protein), macadamia nut oil (fat), and fruits & greens (left-over calories towards carbs) OR whether I'm chowing down on lucky charms, cheesecakes, pizzas, etc. IIFYM! :)

Keep in mind though, I make a point to include 2 servings of fruit (3.5oz or greater) and 3-4 servings of fibrous green veggies (3oz or greater) every day no matter what the rest of my "free calories" are used for.

Have a good day! :)

CaseySmithBB

08-06-2011, 03:49 AM

Progress Pics (50 Days Out!):

http://i52.tinypic.com/2yjr98n.jpg
http://i56.tinypic.com/a1iiio.jpg
http://i52.tinypic.com/smf7e1.jpg
http://i52.tinypic.com/20r731l.jpg

CaseySmithBB

08-06-2011, 03:50 AM

continued...

http://i51.tinypic.com/nwbw5c.jpg
http://i51.tinypic.com/v9ev6.jpg
http://i55.tinypic.com/1hf0c4.jpg
http://i55.tinypic.com/16iv1a0.jpg
http://i54.tinypic.com/9atqhe.jpg

ddothes

08-06-2011, 08:35 AM

Brewed. :-)

I went to the bulk coffee section at the grocery store the other day. Mixed up some Roasted Coconut and French Vanilla medium roast. Tastes amazing when used w/ my pancakes! :)

That sounds very tasty. I guess I have to work on my pancakes they just seem to be soggy and not all the way cooked non matter temp/time

MrManhands

08-06-2011, 07:22 PM

Looking lean and mean. *Front double bi is killer.

deltpecx

08-06-2011, 09:42 PM

That's gotta be one of the sickest side relaxed I've seen. :eek:
RDB= $$$
Great progress!

andimoff80

08-06-2011, 11:20 PM

I can't believe some of the stuff i'm seeing in terms of what you eat! ice cream sandwiches and the like and still looking shreaded! looking forward to keeping up on this one! keep it up!

CaseySmithBB

08-08-2011, 10:36 AM

Date: Monday - 8/8/11 (47 Days Out!)

Morning Weight:
http://i51.tinypic.com/2mnnjis.jpg

Nutrition:

Total Daily Caloric Intake: 2041.91
Protein: 209.11g
Fat: 63.37g
Carb: 211.14g (BOOM! haha, okay, that's a lot of carbs, for a guy averaging between 70-120g a day, but despite all the goodies below, I still kept my calories to a level that allowed me to reach my intended goal!)

Meal #1
WTF Bowl! - 19g Scivation Whey Protein + 15g Special K Protein Plus Cereal + 1/2 cup Unsweetened Almond Milk + 2.5oz frozen strawberries + 2oz fresh organic blueberries + Great Value No Sugar Vanilla Ice Cream Sandwich + Unsweetened Coconut Flakes
http://i52.tinypic.com/vqgyo9.jpg

Meal #2
Scivation Symphony Protein Pancake - 24g Scivation Vanilla Whey Protein + 2 Eggwhites + 1/2 cup coffee + 21g Hershey's Symphony Chocolate + Walden Farms Pancake Syrup & Fruity Cereal Bowl - 15g Special K Protein Plus Cereal + 1 cup Unsweetened Almond Milk + 3.5oz Frozen Strawberries + Unsweetened Coconut Flakes
http://i53.tinypic.com/x4pshu.jpg

Meals #3
Scivation Sweet Potato Protein Pie - 8oz mashed sweet potato + 1 whole egg + 1 eggwhite + 25g Scivation Vanilla Whey + 5g Whole Wheat Flour + 25g Sucralose + 1/4cup Walden Farms Pancake Syrup + 3.5oz Frozen Strawberries + Unsweetened Coconut Flakes
http://i52.tinypic.com/258nl07.jpg

Meal #4
"Do You Even Diet Brah?" Bowl - 67g Scivation Whey Protein + 15g Lucky Charms + 1/4 cup Unsweetened Almond Milk + 5.5oz Frozen Blueberries + Weight Watchers Dark Chocolate Dulce de Leche Ice Cream Bar + 21g Hershey's Symphony Chocolate
http://i53.tinypic.com/359mf0z.jpg

Meal #5 & Meal #6 (same food for both meals)
Hot Dog & Broccoli - Smoked Mozzerella w/ Artichoke & Garlic Chicken Sausage + Flatout Flabread Light Italian Herb Wrap (1/2 wrap) + Low-Sugar Ketchup + Mustard + Sauerkraut + 4oz Broccoli
http://i53.tinypic.com/34hi7mx.jpg

CaseySmithBB

08-08-2011, 10:41 AM

General Notes: Well here we are! 47 days out! I am not going to lie, the fact that I've consistently lost weight nearly every week of this 25 week prep has been INCREDIBLY motivating. I try not to obsess over the scale. I only weigh myself first thing in the morning, and that's it! I don't bother weighing myself any other time.

HOLY FREAKIN' LUCKY CHARMS & ICE CREAM SANDWICHES! YES!

I feel with this weight drop I got a little more definition in my legs and glutes! I'll post progress pics later this week, then we'll get a better idea what difference the drop in weight made to my physique.

Notes on Diet/Training:

Okay, so I'm just going to break down how I construct my diet step-by-step. That way if my friends, somebody online, or anybody interested can see how I do it. I follow a principle of dieting known as:

http://i55.tinypic.com/50i9u.jpg

Maintenance Calories - Bodyweight x 15 = (165.6)*(15) = 2,484kcals
Calories to Subtract from Maintenance Calories (to lose ~1.5lbs a week) - ]5,250kcal/ week = 750kcal / day
New Daily Caloric Intake (after subtracting necessary calories to reach weight-loss goal) - 2,484 - 750kcal = 1,734kcal

Protein Requirements - 1.26g protein per 1lbs bodyweight = (1.26)*(165.6) ~ 210g Protein/Day
Fat Requirements - 0.45g fat per 1lbs bodyweight = (0.45)*(165.6) ~ 75g Fat/Day

Estimated Calories from Protein - (210)*(4) = 840kcal
Estimated Calories from Fat - (75)*(9) = 675kcal

Remaining Calories after Protein/Fat - 1,734 - (840+675) = 219kcals

However, I incorporate not only weighlifting, but consistent cardio throughout my contest prep. I am able to consistently (not necessarily accurately) keep track of the amount of calories, to an extent, through my cardio.

How do I determine how much cardio to do?

I have not done one session of cardio OVER 30minutes this entire 25 week contest prep. I usually get cardio done in about or less than 20 minutes.

http://i52.tinypic.com/2qsm7ua.jpg

I will generally plug my planned meals into my excel file and have all my macronutrients predetermined. I'll then manipulate my remaining calories (after reaching protein/fat requirements) to contribute towards my caloric deficit, as to not have all my caloric deficit dependent on plugging myself into a stairmaster for ridiculous amounts of my life! lol

I see some people posting things like "Whew! Cardio session #1 done! 90 minutes in the books! Gonna do another 90 later tonight!".....OMFG! I would literally shoot myself, haha. If that's what it takes to reach their goals, respect. :)

So that's it.
In short,
1) Calories In vs. Calories Out
2) Meet macronutrient requirements then do whatever I want with the remaining calories (I will almost ALWAYS include a minimum of 2 servings fruit, and 3-4 servings fibrous green veggies into this to acquire extra fiber and micronutrients)
3) Split caloric deficit between my nutrition plan and my Cardio
4) Lose weight, keep as much size & strength as possible, and keep people scratching their heads as to how I'm doing it while chowing down a bowl consisting of ice cream, candy bars, lucky charms, and "dangerously" sugary fruits! :)

Have a wonderful day!

ddothes

08-08-2011, 01:19 PM

I was going to ask you about all this. BUt you pretty much covered it all! Keep up the great progress man, real good work!! Thanks for this...^^^^^
General Notes: Well here we are! 47 days out! I am not going to lie, the fact that I've consistently lost weight nearly every week of this 25 week prep has been INCREDIBLY motivating. I try not to obsess over the scale. I only weigh myself first thing in the morning, and that's it! I don't bother weighing myself any other time.

HOLY FREAKIN' LUCKY CHARMS & ICE CREAM SANDWICHES! YES!

I feel with this weight drop I got a little more definition in my legs and glutes! I'll post progress pics later this week, then we'll get a better idea what difference the drop in weight made to my physique.

Notes on Diet/Training:

Okay, so I'm just going to break down how I construct my diet step-by-step. That way if my friends, somebody online, or anybody interested can see how I do it. I follow a principle of dieting known as:

http://leanlivin.files.wordpress.com/2011/07/iifym.jpg?w=320&h=138

Maintenance Calories - Bodyweight x 15 = (165.6)*(15) = 2,484kcals
Calories to Subtract from Maintenance Calories (to lose ~1.5lbs a week) - ]5,250kcal/ week = 750kcal / day
New Daily Caloric Intake (after subtracting necessary calories to reach weight-loss goal) - 2,484 - 750kcal = 1,734kcal

Protein Requirements - 1.26g protein per 1lbs bodyweight = (1.26)*(165.6) ~ 210g Protein/Day
Fat Requirements - 0.45g fat per 1lbs bodyweight = (0.45)*(165.6) ~ 75g Fat/Day

Estimated Calories from Protein - (210)*(4) = 840kcal
Estimated Calories from Fat - (75)*(9) = 675kcal

Remaining Calories after Protein/Fat - 1,734 - (840+675) = 219kcals

However, I incorporate not only weighlifting, but consistent cardio throughout my contest prep. I am able to consistently (not necessarily accurately) keep track of the amount of calories, to an extent, through my cardio.

How do I determine how much cardio to do?

I have not done one session of cardio OVER 30minutes this entire 25 week contest prep. I usually get cardio done in about or less than 20 minutes.

http://i52.tinypic.com/2qsm7ua.jpg

I will generally plug my planned meals into my excel file and have all my macronutrients predetermined. I'll then manipulate my remaining calories (after reaching protein/fat requirements) to contribute towards my caloric deficit, as to not have all my caloric deficit dependent on plugging myself into a stairmaster for ridiculous amounts of my life! lol

I see some people posting things like "Whew! Cardio session #1 done! 90 minutes in the books! Gonna do another 90 later tonight!".....OMFG! I would literally shoot myself, haha. If that's what it takes to reach their goals, respect. :)

So that's it.
In short,
1) Calories In vs. Calories Out
2) Meet macronutrient requirements then do whatever I want with the remaining calories (I will almost ALWAYS include a minimum of 2 servings fruit, and 3-4 servings fibrous green veggies into this to acquire extra fiber and micronutrients)
3) Split caloric deficit between my nutrition plan and my Cardio
4) Lose weight, keep as much size & strength as possible, and keep people scratching their heads as to how I'm doing it while chowing down a bowl consisting of ice cream, candy bars, lucky charms, and "dangerously" sugary fruits! :)

Have a wonderful day!

Spottydog

08-08-2011, 07:29 PM

I was going to ask you about all this. BUt you pretty much covered it all! Keep up the great progress man, real good work!! Thanks for this...^^^^^All that + Casey works really hard and is very efficient with his workouts. In and out in less than half the time it took me to lift today, and I don't rest very long at all between sets either (<45 sec). He's like super focused. (And of course I knew better than to say anything to you when you're in the zone :))
Being a madman (well, in the gym!) really jacks up your metabolism.

CaseySmithBB

08-08-2011, 08:38 PM

All that + Casey works really hard and is very efficient with his workouts. In and out in less than half the time it took me to lift today, and I don't rest very long at all between sets either (<45 sec). He's like super focused. (And of course I knew better than to say anything to you when you're in the zone :))
Being a madman (well, in the gym!) really jacks up your metabolism.

Thank You! Yeah, I thought I saw you down there while I was crankin' out the stairmaster upstairs. :)

Yeah, I'll be honest. The focus/angry/borderline insanity approach has been a HUGE difference maker as far as making the most out of my workouts.

Most guys will chat between sets, send a few texts on their cell phone, etc. etc. The ONLY thing I am thinking about as I walk to the water fountain, sip my Scivation Xtend, give myself a little rest before my next set......is how damn mad I am and can't wait to just destroy the next set.

You know how you stub your toe, and it hurts so bad, that you kind of have to wait it out until the pain goes away? Well I seek that pain by the end of each set.....and when it's finally subsided, that's when I know it's time to start the next set! ;)

Pics of more yummy eats are gonna get posted sometime tomorrow!

nwskier

08-08-2011, 08:43 PM

4) Lose weight, keep as much size & strength as possible, and keep people scratching their heads as to how I'm doing it while chowing down a bowl consisting of ice cream, candy bars, lucky charms, and "dangerously" sugary fruits! :)

Have a wonderful day!

been lurking here and have to say this is what's so impressive. being 50 days out, where you are at now and with that much time ahead to go is outstanding.
you've managed to keep size while shredding down and increase your lifts. that's the kind of stuff I find super motivating. no doubt from your progress that you are going to crush the field when you get on stage.

CaseySmithBB

08-08-2011, 09:04 PM

been lurking here and have to say this is what's so impressive. being 50 days out, where you are at now and with that much time ahead to go is outstanding.
you've managed to keep size while shredding down and increase your lifts. that's the kind of stuff I find super motivating. no doubt from your progress that you are going to crush the field when you get on stage.

Thanks a lot man! I really appreciate that! I attribute a great deal of keeping my size and strength to the fact that I gave myself a lot of time. I started implementing a focused prep around 25 weeks out. I feel that if you give yourself enough time, you eliminate most of the negative things people encounter when trying to do a much shorter contest prep. (muscle loss and strength being two big ones)

Slow and steady, the turtle wins the race!

NextProtege

08-11-2011, 10:10 AM

Found yah! Here for the support Casey, lets get some vids of you traing here soon at Genuine Fitness! 6 weeks out till that win!

Mixano

08-11-2011, 09:17 PM

Hey Casey, came across your thread whilst looking for scivation whey receipes have been following a while now and just wanted to say that you are an inspiration, looking awesome dude and I really like your training and diet. Best of luck with your contest Im sure you will do very well.

MrManhands

08-12-2011, 07:42 AM

Recipe for protmeal cookies, please :)

Leprechauns1021

08-12-2011, 09:11 AM

Wow man, great log! Looking shredded in the last set if pics..dem shoulders/tris :eek:

I'm one of those hour of cardio per day phags ;) I don't like going hard on cardio, so my calorie burn is low for only ~20min, but recovery is much better. Plus, I just browse the forums from my phone during cardio, so it's all good.

CaseySmithBB

08-12-2011, 11:18 AM

Date: Friday - 8/12/11 (43 Days Out!)

Morning Weight:
http://i52.tinypic.com/33ni2kj.jpg<----Prep Low!!! YES! :)

Nutrition:
http://oi55.tinypic.com/50i9u.jpg

Total Daily Caloric Intake: 1986.63
Protein: 224.98g
Fat: 75.66g
Carb: 101g

Eats!
Scivation Super Chocolate Cake!
http://i52.tinypic.com/2uhy547.jpg

Banana Dog & Mango Fries
http://i51.tinypic.com/29urqkw.jpg

Pepper Jack Omelet
http://i54.tinypic.com/1wu2r.jpg

Scivation Strawberry-Banana Burrito Supreme
http://i53.tinypic.com/2whqd95.jpg

Scivation Organic White Chocolate Protein Pancake
http://i52.tinypic.com/179t0i.jpg

CaseySmithBB

08-12-2011, 11:34 AM

.....continued

Cold Stone Creamery - Cotton Candy Ice Cream!
http://i52.tinypic.com/20f48pw.jpg

Scivation Protein Pancake + Homemade Green Tea Ice Cream!
http://i51.tinypic.com/2ewo19d.jpg

Turkey Meatballs + Pumpernickel Wrap + Guacamole Dip
http://i52.tinypic.com/e5fbc8.jpg

Notes:

Hey! Wow, to think, I just MIGHT dip into the 150s for this contest prep. :) Well, today is my upper power day (Friday), as I type this I just ate that GIGANTIC Scivation chocolate cake I made.....I seriously feel so damn full. I still have a TON to eat later, and then a refeed! :D

Cotton Candy Ice Cream.....the only thing better than eating Cotton Candy Ice Cream from Coldstone Creamery, is when there's a festival of people in the plaza it's located at, where each and every one of them are experiencing a total mindf**k as they witness a guy with feathered triceps casually eating a neon blue scoop of pure deliciousness! haha (Note: the scoop was much bigger than in the picture. After getting half-way through, I realized that it was so epic I needed to take a picture of it)

I will post progress pics soon. Girlfriend says my legs are looking much better, but I'm still very picky about them. I'll keep you guys posted. Next pics will include veins, feathers, and grains! :)

Have a good day!

CaseySmithBB

08-12-2011, 12:00 PM

Found yah! Here for the support Casey, lets get some vids of you traing here soon at Genuine Fitness! 6 weeks out till that win!
Thanks man! Enjoy the food porn! haha

Hey Casey, came across your thread whilst looking for scivation whey receipes have been following a while now and just wanted to say that you are an inspiration, looking awesome dude and I really like your training and diet. Best of luck with your contest Im sure you will do very well.
Thank you very much! I REALLY like my training and diet too! haha I have definitely given conventional dieting and contest prep the middle finger! lol

Recipe for protmeal cookies, please :)

Scivation Proatmeal Cookies!

Ingredients:
44.2g Scivation Vanilla Whey Protein (roughly 34g protein)
1 Whole Egg
1 Tbsp Extra Virgin Coconut Oil
1/4 Cup Whole Wheat Flour
1/2 Cup Steel Cut Oats
1/2 Tsp. Vanilla Extract

Wow man, great log! Looking shredded in the last set if pics..dem shoulders/tris :eek:

I'm one of those hour of cardio per day phags ;) I don't like going hard on cardio, so my calorie burn is low for only ~20min, but recovery is much better. Plus, I just browse the forums from my phone during cardio, so it's all good.

Thank you! Haha, no worries about the long cardio. I just prefer getting in and out as quick as possible, and it happens to be ideal for my weight loss goals. :)

tonsti

08-12-2011, 12:10 PM

ddothes

08-12-2011, 02:36 PM

Green Tea Ice Cream....please share. Your progress and food are awesome, doin work in the gym and kitchen

CaseySmithBB

08-12-2011, 02:52 PM

Yo!!Ive been in lurk mode but just wanted to say Ill be there to check out all your hard work in person.Im up here in seattle.Looking like your gonna kill it for sure.I would say good luck but something tells me you may not need it :)

Awesome! In case you don't recognize me, i'll be the guy walking around looking like this, lol:
http://t1.gstatic.com/images?q=tbn:ANd9GcRtv-EoVjBxzk6TV_Ucslys5GEKt6H0UHEpDSPYTKi2YJHptb2trQ

Reid456

08-12-2011, 04:13 PM

Freaking master in the kitchen! All your meals look delicious. Might steal some of them ;)

Your chest/abs are amazing. Next off-season hit those legs and back really hard and you'll have one hell of a physique! Best of luck in your contest!

What temp do you cook those cookies at and for how long? I'm heading to the grocery store tonight to pick up some WW flour and vanilla extract. Going to try out Scivation chocolate whey and olive oil instead because that's what I already have. Scivation vanilla will probably be what I get after I run out of these 10lbs.

ddothes

08-21-2011, 01:02 PM

So what happened to Casey..I was diggin this thread

CaseySmithBB

08-22-2011, 09:01 AM

Date: Monday - 8/22/11 (33 Days Out!)

Morning Weight: 163lbs <---*see notes below*

Meal #1
Scivation Cotton Candy Protein Pancakes
http://i56.tinypic.com/28hl74m.jpg

Meal #2
Coconut Shrimp & Cube Steak
http://i54.tinypic.com/iy347r.jpg

Meals #3
Scivation Red Velvet Protein Pancakes
http://i54.tinypic.com/15znz3k.jpg

Meal #4
Scivation Blueberry/Pomegranate Sorbet Protein Pancakes
http://i52.tinypic.com/28hjypt.jpg

Notes:

Hey! It has been FOREVER and a week or so since my last update!

I have been pretty busy lately. My car decided it needed a new timing belt tensioner, water pump, and gaskets. Instead of paying $800+ for getting that fixed, I am pursuing new car options! It's one of those “in-between cars” sort of cars, so replacing was the plan anyways.

Being as meticulous as I am with my training and diet, searching for a new car is very much the same thing, so I have been mindlessly looking through dealership websites, lol

Anyways....163lbs, YES! Well, I technically should be a little lower, and expect to be by the end of this week. I used these past 10 days to play with carb-loading which I attribute to my weight being where it is at. I spilled a bit, kept real close track of everything.

I have come to realize that the degree of vascularity I have is directly correlated with peanut butter, haha

I will drink the same amount of water, and salt the living crap out of my meats, veggies, and eat sodium rich sweets/candies/etc. and I will get reasonably vascular. However, put just a spoonful of peanut butter in me and it's insane how responsive my body is. As I type this, I can look down and see my pulse in my wrist vein, lol

Well I have hypertrophy chest/arms today! I WILL post as often as I can these next 30+ days. I might throw down another posing video soon, we'll see.

Have a good day! :)

tonsti

08-22-2011, 09:29 AM

Good to see things are still on track bro!!Keep it up and see ya soon!!Iron man just around the corner!! :)

andimoff80

08-22-2011, 09:43 AM

Casey, good to have you back...was wondering what happened for awhile. Goodness I guess peanut butter is your super food! Looking forward to seeing your progress.

nwskier

08-24-2011, 12:02 AM

holy epic eats!

CaseySmithBB

09-07-2011, 12:54 PM

Date: Wednesday - 9/7/11 (17 Days Out!)

Morning Weight:http://i53.tinypic.com/2hs7ude.jpg

Notes:

Okay, I took a serious break from pics/videos/updates/prep journals mostly because after lifting, cardio, working, sometimes PM cardio, etc. I just feel like sleeping, haha

Anyways, we're at 2.4 weeks out and I might as well take everyone along for the rest of the journey. Sorry for the brief break if any of you were regularly checking in. :)

What have I been doing the past few weeks? Eating. Wanna see?

BOOM!

Reese's Peanut Butter Chips, Protein Zucchini Pancakes, Zucchini Slices
http://i56.tinypic.com/x3h3rp.jpg

Blueberry Sludge Pita Pocket w/ Frozen Peaches
http://i55.tinypic.com/292nvd4.jpg

SkinnyCow Mint Chocolate Chip Ice Cream & Protein Pancake
http://i55.tinypic.com/2hh3r7t.jpg

Arctic Zero! Best stuff EVER!
http://i51.tinypic.com/sv06lj.jpg

Well today is my off day, I'm going to do some cardio (might just do some intense posing practice, running through mandatories, etc.), but other than that I might upload a few pics from Coldstone Cremery later, ;)

I'll post some progress pics soon, I almost don't want to because I feel so damn small, haha....we'll see. I'll be posting a few of my thoughts on peak week strategies, my opinion on diet soda, dairy, carb sources and a few other topics that seem to be always debated about on these forums soon. Have a good day! :)

TQsmooth5

09-07-2011, 01:08 PM

Great work here! I'll see you from the crowd at the Ironman. Best of luck!

deltpecx

09-07-2011, 01:26 PM

Arctic Zero where did you buy that?
I've never seen that up here.

Two more weeks are gonna fly!

CaseySmithBB

09-07-2011, 02:03 PM

Great work here! I'll see you from the crowd at the Ironman. Best of luck!

Thanks a lot! I am super excited! Cheer on the crypt keeper! haha I'll be walking around a lot at the casino and seeing the sights, if you see me, feel free to say hello! :)

Arctic Zero where did you buy that?
I've never seen that up here.

Two more weeks are gonna fly!

It's great! A little on the bland side, but If you really are looking to up the sweetness, just add some sucralose (splenda) and it tastes like heaven! :)

My favorite has been the mint chocolate chip cookie! However, I ate half a pint of the vanilla with blueberries, and half a pint with strawberries, and both tasted amazing!

You'll want to check out there website and see if any store near where you live carries their stuff: http://www.myarcticzero.com/locations.php

domingochavez

09-07-2011, 02:19 PM

Our shows are on the same day :)

Looking forward to your updates, and those eats wow look awesome!

CaseySmithBB

09-07-2011, 02:27 PM

Our shows are on the same day :)

Looking forward to your updates, and those eats wow look awesome!

Awesome! What show are you doing?

Gotta love the eats! If anything I find the cooking/baking is a great creative outlet and has helped keep me motivated this prep, plus I LOVE to eat! lol

Best of luck these next few weeks man! :)

ddothes

09-07-2011, 02:38 PM

So glad to see you posting in here again! Good luck in the final few weeks!

Do you just add ice cream/cotton candy into your pancakes by mixing it in the batter?

CaseySmithBB

09-07-2011, 03:00 PM

So glad to see you posting in here again! Good luck in the final few weeks!

Do you just add ice cream/cotton candy into your pancakes by mixing it in the batter?

For the cotton candy pancakes, I bought a "cotton candy cupcake" making kit from a market. Inside there was a little paper pouch with "cotton candy flavoring" powder. So all I did was dump a few spoonfuls of that stuff into my regular batter (using vanilla whey) and it worked out great! :)

Hard to find just anywhere, but I'm sure the easiest way to do this would be to buy some cotton candy flavoring or extract online.

domingochavez

09-07-2011, 03:47 PM

Awesome! What show are you doing?

Gotta love the eats! If anything I find the cooking/baking is a great creative outlet and has helped keep me motivated this prep, plus I LOVE to eat! lol

Best of luck these next few weeks man! :)

Just doing some local shows in my small state in the land down under.

Same to you! You gave yourself an awesome start, so physique wise you must be looking on point now.

andimoff80

09-18-2011, 07:41 PM

casey how is everything? how many more weeks do you have? hope all is well!

-v

deltpecx

09-19-2011, 05:36 PM

Is this Peak Week?

CaseySmithBB

09-20-2011, 12:14 PM

casey how is everything? how many more weeks do you have? hope all is well!

-v

Is this Peak Week?

Hey guys! Yep we are deep in peak week! 4 Days Out!

I have been pretty busy these past few weeks, so while I did mention I would post updates, I definitely didn't get around to them unfortunately.

Today I am weighing at about 164lbs, after reaching a prep low of 159lbs, I have leveled out between 162lbs and 165lbs these past few weeks.

I received my competitor's list, and I will be competing against three other guys in the Novice Lightweight class. There are a total of 11 competitors in all three weight classes in the novice division. Putting things in perspective, my last contest at the Vancouver Natural there were 10 competitors in novice middleweight alone. So not a huge turnout this year, but it could very well be a really competitive novice class, and there is always a chance for last-minute competitors at registration.

I just hope that I will be able to bring a good enough package to the stage, and that the judges are looking for my style of physique. The novice classes have become increasingly competitive every year, and this won't be an easy lineup.

With so few of competitors in my class, in my experience, unless it's a extraordinarily close group of guys, each mandatory pose can often last a mere 5 seconds. The judges are quick to determine who they like the best and least, and they've been doing it for a LONG time, they know what they like. When there's only four guys to look at, doesn't give me much time to transition between poses. So I will concentrate on keeping everything tight AT ALL TIMES and hit my poses as quick as I can and hold them hard.

Thankfully the order of hitting the stage is as follows: Fitness Routines, Novice (light, middle, heavy), etc etc. So I will be hitting the stage shortly after the competitors meeting once the fitness routines are done. My last contest, there was a TON of waiting around. I expect there to still be waiting around, but glad that I will get to hit the stage early, then enjoy watching the rest of the bodybuilders, meeting Flex Lewis and Evan Centopani, and grabbing a duffel bag amount of free supplement samples, haha :)

I'll be posting updates via my phone through most the process. My girlfriend will be recording EVERYTHING on my digital flip cam, which records up to 2 hours. The eating, the tanning, the polygraph (if they allow me to record it), pumping up, posing, and everything else in between!

Have a good day!

Casey

CaseySmithBB

09-20-2011, 12:53 PM

Okay....I REALLY didn't want to post these, but oh well. Gotta post SOME sort of progress pics!

I did a trial carb-load at 2 weeks out. In my opinion, I spilled quite a bit. My girlfriend thinks I just filled out.

Along with the trial carb-load, I prepped my girlfriend with some good old Dream Tan slapping practice!

This is with just ONE coat on. We turned on our obnoxiously bright bathroom overhead light to simulate stage lights. Just to get an idea of how dark I need to be so that I don't look ghost white on stage.

This being with just one light coat of Dream Tan #2, I was thinking up to three coats the night before. Sleep in it, then one coat early AM. Then just mild touch-ups backstage. What do you think? Too much?

My girlfriend seems to think my mind is playing tricks on me, but I don't think I look very good in these pics, maybe it's just the spill, maybe I'm used to being so damn depleted that this is the first time I've had a decent amount of carbs in me.

http://i55.tinypic.com/2z4dyts.jpg
http://i55.tinypic.com/2a7gcv7.jpg
http://i51.tinypic.com/e6b0wy.jpg
http://i53.tinypic.com/kbqae9.jpg
http://i51.tinypic.com/2wozlkx.jpg
http://i53.tinypic.com/2ryorx4.jpg

Reid456

09-20-2011, 12:57 PM

You look pretty vascular and full to me. Also, you have a really proportional physique, imo. The back poses don't look as good as the front ones though. Probably just the angle/lighting though.

andimoff80

09-20-2011, 01:18 PM

casey good luck these next couple of days and remember to have fun! looking forward to the updates! anyways good luck!

CaseySmithBB

09-20-2011, 01:24 PM

You look pretty vascular and full to me. Also, you have a really proportional physique, imo. The back poses don't look as good as the front ones though. Probably just the angle/lighting though.

Thanks man! Yeah, I could really use some better back development, I agree with you there. :)

casey good luck these next couple of days and remember to have fun! looking forward to the updates! anyways good luck!

Thanks a lot man! It's about a 4-5 hour drive from Eugene, Oregon up to Snoqualmie, Washinton. I'll be posting updates as much as I can, and as often before, during, and after the show! :)

deltpecx

09-20-2011, 01:44 PM

http://i55.tinypic.com/2a7gcv7.jpg http://i52.tinypic.com/20r731l.jpg

You look really shredded!!

I looked back at your 50 days out pics back on page 2.
It looks like you abs are a bit softer in the new pics.
It could just be the difference in your stance.

My buddy competed in the Oregon State Novice and it was a tough class.

CaseySmithBB

09-20-2011, 02:04 PM

You look really shredded!!

I looked back at your 50 days out pics back on page 2.
It looks like you abs are a bit softer in the new pics.
It could just be the difference in your stance.

My buddy competed in the Oregon State Novice and it was a tough class.

Thanks man! I totally see what you mean about the abs. I'm kind of hunched over in the most recent pic. I just ran to the mirror and tried staying more upright, and it looks much better. I'll definitely keep that in mind when on stage. :)

The Oregon State novice was insane! I actually was there, got a chance to watch prejudging. That contest is on a whole other level than what I could manage to take my physique. Maybe in 10 years, lol

tonsti

09-20-2011, 02:08 PM

Ill be there man..will say hello if i run into you.You look fantastic BTW!! good luck :)

CaseySmithBB

09-20-2011, 02:14 PM

Ill be there man..will say hello if i run into you.You look fantastic BTW!! good luck :)

Thanks a lot! I can't wait to get on that stage! Hope to see you there! :)

domingochavez

09-20-2011, 04:02 PM

deltpecx

09-20-2011, 06:36 PM

Thanks man! I totally see what you mean about the abs. I'm kind of hunched over in the most recent pic. I just ran to the mirror and tried staying more upright, and it looks much better. I'll definitely keep that in mind when on stage. :)

The Oregon State novice was insane! I actually was there, got a chance to watch prejudging. That contest is on a whole other level than what I could manage to take my physique. Maybe in 10 years, lol

No problem.

My friend took 3rd in the Novice middleweight and second in the Juniors.
It was his first show.
http://contest.bodybuilding.com/bio/328682/

CaseySmithBB

09-21-2011, 01:01 AM

Yeah would say you have spilled slightly in the abs and lower back, but have really filled out elsewhere. I did a trial run the other week and got the same results, everything else looked awesome but my abs got very watery so it's a call you have to make if you want to go for more size or more condition when on stage.

Your tanning protocol seems alright, people around these parts say they can get away with one coat, but the more the better IMO!

Yep! Right on the money! I have since tightened back up thankfully. I have definitely taken a more moderate approach to loading this peak week.

No problem.

My friend took 3rd in the Novice middleweight and second in the Juniors.
It was his first show.
http://contest.bodybuilding.com/bio/328682/

Oh awesome, Lee Blachly! I remember him! Justin Young (the guy that placed first in teens and 2nd novice light-heavy) trains at my gym here in Eugene. Lee looks great, makes me wish I started competing that young! :)

CaseySmithBB

09-23-2011, 04:36 PM

Date: Friday - 9/23/11 ONE DAY OUT!

Notes:

Well here we are! It is about 4pm here in Issaquah, Washington. Just chillin' at the Hilton eating S'mores Pop Tarts and figured I might as well throw down an update on this prep journal considering tomorrow I step on stage! :)

Registration is downstairs, very convenient, and it's between 6-8pm. I will be back in time for some ridiculous eats! Then my girlfriend will get to beat some Dream Tan in me!

Until then, I think I'm going to take a nap. It was about a 5 hour drive and I need a little nap before I start feasting.

Just in case anybody was wondering. I did not make ANY sodium changes (my sodium intake this entire prep has been anywhere between 2,000mg - 6,000mg). I have consistently consumed 1.5 - 2gallons of distilled water this ENTIRE 20+ week prep. I was super thirsty these past couple weeks, probably because I have been posing a little more than usual, working more on my posing routine and the mandatories as it became crunch time. So I've taken in about 3 gallons of water a day since about 2 weeks out.

Today (Friday) I have already had 1.5 gallons of water, and I am probably going to have another before the nights over. I'll probably ease back a bit tomorrow, to about a gallon or so, lol.

I'm REALLY looking forward to seeing everyone at the contest. If you happen to be there, feel free to say what up! :)

Anyways, I'm off, here's a few pics 1 Day Out Style:

http://i56.tinypic.com/295s4qp.jpg
http://i54.tinypic.com/vsnp76.jpg
http://i52.tinypic.com/308w1ms.jpg
http://i55.tinypic.com/28vblzp.jpg

I'll post updates, dream tan progress pics, etc. after weigh-ins. Later! :)

LoganCL

09-23-2011, 05:47 PM

I only have two things to say.

1. AWESOME physique.
2. YOU'RE GONNA KILL IT!

deltpecx

09-23-2011, 05:56 PM

You look effin amazing!
Wish you the best for tomorrow!

domingochavez

09-23-2011, 06:56 PM

Yeah buddy you're going to do damage! Looking AWESOME!

andimoff80

09-23-2011, 07:42 PM

amazing job buddy! fricken looking like a lean mean killing machine!

good luck and have fun out there!

NattyFLEX

09-23-2011, 07:56 PM

Dem Glutes are INN!!!

Good luck Casey :D

CaseySmithBB

09-23-2011, 09:17 PM

I only have two things to say.

1. AWESOME physique.
2. YOU'RE GONNA KILL IT!

Thanks man! It's GO TIME! :)

You look effin amazing!
Wish you the best for tomorrow!

Thanks a lot man! Glad to have your support through this prep journal man! :)

Yeah buddy you're going to do damage! Looking AWESOME! Yeah Buddy! Lot's of impressive physiques, but hopefully what I bring to the stage will freak some people out!

amazing job buddy! fricken looking like a lean mean killing machine!

good luck and have fun out there! Thank you very much! I definitely tried my best to dial it in and make conditioning my x-factor for this go-around!

Dem Glutes are INN!!!

Good luck Casey :D YES! Thanks! Haha, they literally started appearing this week. I had just about given up and accepted that I wasn't going to get that stubborn fat off my rear-end come contest time. I still feel they aren't nearly as ridiculous as a lot of the natural pros on here, but I hope it is enough to make my back poses look more impressive! :)

CaseySmithBB

09-23-2011, 09:19 PM

Weighed in at 162.5lbs....I will officially be stepping on stage tomorrow morning as a novice lightweight! NOW....shower, shave, dream tan! :)

CaseySmithBB

09-24-2011, 11:28 AM

Just got back to hotel from prejudging, and I'm spent! lol

There were five total guys in novice lightweight today (including myself). They were all very nice! One competitor, I believe his name was Tim, it was his birthday yesterday, and like a true competitor, he had the fortitude to wait to celebrate until after the evening show tonight! :) Happy belated man!

The class: Well...let me just say....WOW, didn't expect the class to be as competitive as it was this morning! I did as much as I could to stand out. As cold as it was backstage, I finally broke a sweat while pumping up backstage literally seconds before stepping on stage. Soon as we hit the stage, BOOM, the heat! lol.....we all agreed that it would have been nice if it was that hot backstage when we were trying to pump up.

It's up to the judges! Hopefully they liked what I brought to the stage! :)

CaseySmithBB

09-24-2011, 12:58 PM

Prejudging Round! We find out how we placed tonight! BOOM! :)

6fWrhfQtu28

Reid456

09-24-2011, 01:06 PM

Pretty sure you've got this, man. You had the best physique and the stage presence to go along with it.

ddothes

09-24-2011, 01:40 PM

Pretty sure you've got this, man. You had the best physique and the stage presence to go along with it.

AGREED! Nice work Casey!!

deltpecx

09-24-2011, 02:34 PM

You looked the best in the video.
..but then there are them judges....:D

zbert

09-24-2011, 03:37 PM

definitely looks like you have your class man. Your log seriously brought the pain with the eats mang.

NattyFLEX

09-24-2011, 06:11 PM

You got this Casey! :)

tonsti

09-24-2011, 06:34 PM

I was there and have to say Casey did a great job.Took total control of the stage and was a class act as well.I have a feeling the night will end well for him :)

deltpecx

09-24-2011, 06:37 PM

I was there and have to say Casey did a great job.Took total control of the stage and was a class act as well.I have a feeling the night will end well for him :)

Thanks for the update!
Yeah, he looked great in the video but that ain't the same as being there live..:(

tonsti

09-24-2011, 06:48 PM

Thanks for the update!
Yeah, he looked great in the video but that ain't the same as being there live..:(agreed...wish i was there for the night show but Its at a casino so no kids and I dont wanna lose anymore precious time with my little gangsters!

CaseySmithBB

09-24-2011, 07:23 PM

Well I placed 3rd. Just goes to show that no matter how long and hard you diet, the other guys are doing everything they can to dial it in as well. It was a great group of guys and I wish them luck in future contests

Congratulations to all the! competitors I shared the stage with! :-)

Baskin Robins...YOU ARE MINE NOW! lol

deltpecx

09-24-2011, 07:54 PM

NattyFLEX

09-24-2011, 10:31 PM

Congratulations Casey!

You should be very proud of yourself.

Hope you enjoyed the day and make sure to have some almighty eats ;)

CaseySmithBB

09-25-2011, 11:58 AM

...and then there are those judges....

Congratulations! You did great!

Enjoy the BR!

Congratulations Casey!

You should be very proud of yourself.

Hope you enjoyed the day and make sure to have some almighty eats ;)

Thanks guys! Ken Ralston (http://contest.bodybuilding.com/bio/11622/), one of the experienced competitors there said something really great after I stepped off stage from receiving my trophy, "Bodybuilding is not a race. It's a marathon. You get better every time......and you're GOOD!"

Flex Lewis also had some really encouraging words as he spoke about finishing 2nd in the Olympia 202s!

It really was quite an enjoyable experience. I felt although I placed 3rd in my class, I placed 1st in my transformation through this prep. I took my physique to levels that I didn't even know were possible, and I am still 100% confident the next time I step on stage it will on be that much more improved.

My girlfriend and I were shocked by how many people knew who I was and came and introduced themselves. People who have followed my bb.com prep journal, my youtube page, my facebook, etc. It was incredible and I would like to say that everyone I encountered sent nothing but kind words, encouragement, and support my way!

Plus, these guys couldn't have been any nicer! Very personable pair of guys. :)
http://i51.tinypic.com/2cfoz1l.jpg

Ended up going to Coldstone Cremery and got some Cotton Candy, Cheesecake, Yellow Cake, and Graham Cracker Crust mixed together on a coconut/chocolate waffle cone!

I then proceeded to Red Robin, had two Root Beers, a guacamole bacon burger, and a side of mac n' cheese!

Delicious! :)

andimoff80

09-26-2011, 10:56 AM

Casey, congrats on placing! Hope you are treating yourself to a healthy serving of everything you've missed out on these past couple of months!

LoganCL

09-26-2011, 11:23 AM

Awesome job on third! That's an awesome accomplishment. And yes, you're only going to get better as time goes on.

In for contest pics, and post contest eats pics :).

CaseySmithBB

09-28-2011, 12:05 PM

Date: Wednesday - 9/28/11 (4 Days Post-Contest)

Morning Weight: 182lbs <---BOOM! Water, Carbs, Sodium x Infinity = 20lbs over contest weight? Yep. lol

2011 NPC Washington Ironman Bodybuilding Championships - RECAP

OFFICIAL BEFORE & AFTER
http://i54.tinypic.com/nlpzlt.jpg

Prejudging Pics!

Front Relaxed
http://i55.tinypic.com/30mxsv9.jpg

Back Relaxed
http://i54.tinypic.com/e6xglw.jpg

Side Relaxed #1
http://i54.tinypic.com/swz91g.jpg

Side Relaxed #2
http://i52.tinypic.com/2qlden7.jpg

Front Double Bicep
http://i51.tinypic.com/k50dfr.jpg

Front Lat Spread
http://i55.tinypic.com/jrct1c.jpg

Rear Double Bicep
http://i56.tinypic.com/wiohvm.jpg

CaseySmithBB

09-28-2011, 12:29 PM

....continued
Side Chest
http://i55.tinypic.com/2v846xf.jpg

Overhead Abdominals
http://i55.tinypic.com/10xu5mv.jpg

Most Muscular
http://i53.tinypic.com/24qvi4z.jpg

Free Posing - Obliques
http://i51.tinypic.com/2637l2e.jpg

Free Posing - Most Muscular
http://i51.tinypic.com/jj22dx.jpg

Free Posing - Front Double Bicep
http://i53.tinypic.com/29xt1r9.jpg

Free Posing - Rear Double Bicep (This is the pic that really shows why the guy in the red trunks, Tim Lynch, not only won this class, but the overall. He had excellent separation, and was just straight up diced!
http://i52.tinypic.com/29zbxmw.jpg

Trophies!
http://i53.tinypic.com/11tbfw8.jpg

CaseySmithBB

09-28-2011, 02:08 PM

Friday Recap

The Drive:
My girlfriend and I left Friday morning around 8am (4-5 hour drive from Eugene, Oregon to Issaquah, Washington). We rented a Dodge Avenger for the journey. The drive was not bad, other than I had a ridiculously painful urge to pee every 30minutes (I drank about 1.5gallons the entire drive). When we hit traffic, my ability to "hold it" was truly tested! haha. We arrived at the Hilton about an hour and a half early (check-in at 3pm).

The Arrival:
I was a little worried about how weigh-ins would go, because that morning before we left, I weighed around 170lbs (cut off for novice lightweights was 165.25lbs).

However, without fail, drinking water FTMFW! I got to the hotel and weighed about 165.4lbs. So just to be certain I wouldn't have to do anything last-minute if for some reason I weighed 0.2lbs over my weight class, I did some hard posing, a light circuit workout, and one last bathroom break in the hotel room before heading downstairs for registration.

Registration & Weigh-Ins:was as expected, a bit of a wait. After signing the polygraph/urine test waiver, signing a check to pay for my NPC registration, I was ready to step on the scale. I weighed in at 162.5lbs, woah, that posing will sure make you sweat like crazy! lol

Flex & Evan
These guys were super nice! It was awesome timing that they were getting in the elevator as I was leaving to head to the casino! :)
http://i52.tinypic.com/j5dwuf.jpg

Polygraph/Urine Test: As it stated in the entry form, the polygraph and urine testing was random, and I was a bit disappointed I was not chosen to do it. I wanted to see what it was like! lol There were two guys that left the registration room talking about how they were getting pulled to the polygraph room. I wish that they would make it mandatory like organizations like the NANBF, IFPA, INBF, etc. rather than randomly selecting people. Since I plan on competing in the NANBF for future contests, I guess I'll get my polygraph experience then. :)

Dream Tan #2.....Ugh!
Well let's just say, after my experience with Dream Tan #2, I will likely go with the spray tan or Jan Tana next time. I applied two coats the night before, and one the morning of. I had planned on applying one last coat before stepping on stage for prejudging. Here is how it looked the night before with two coats:
http://i51.tinypic.com/29uoemv.jpg

I allowed at least an hour for the stuff to dry before putting on loose fitting clothing. I got to the venue, and WTF....a great deal of it had just simply rubbed off, and I had barely the slightest color. Thank god Gerri Davis was there as I was backstage before the competitors meeting. She took one look at me and asked, "Do you have color with you?"...I said, "Yes." She said, "What kind?" I said, "Dream Tan #2"..."You are NOT dark enough, we need to get that on you asap!"

Hearing this pretty much freaked me out. I was immediately worried! Our class was the first to step on stage. So I didn't have hardly ANY time after the competitors meeting to darken my pale body!
Gerri Davis
https://lh6.googleusercontent.com/-IVmpdMkBQRs/TiYADaTS2aI/AAAAAAAAGhM/vGUHT3BoLvg/g-gerri%252520davis.JPG

Gerri, thank goodness she was a strong gal, literally worked that Dream Tan into me like nobody's business! lol....I proceeded to slap it in, and the darkness ensued. I feel my color was a LOT lighter than the guys that opted for the spray tan. Therefore, while I don't feel like I was "that pale guy" on stage, my color was much lighter.

Gerri indicated that most NPC judges don't like Dream Tan, and that it would be wise if I'm going to go with any self-application, to go with Jan Tana or use the shows provided spray tanner. Otherwise, it will be very difficult to match the darkness of the competitors that used the spray tanner.

Either way, I simply cannot thank Gerri enough for working that Dream Tan in as quickly and best she could. She really saved me from being ridiculously pale onstage. Thanks Gerri! Lesson learned!

CaseySmithBB

09-28-2011, 02:10 PM

....continued

Post-Contest Adventure in Seattle!

After the contest, my family and girlfriend went to Coldstone Creamery. I got a Cotton Candy/Cheesecake/Graham Cracker/Yellow Cake mix on a Chocolate Coconut Waffle Cone! Delicious! We then headed to Red Robin where I ate a Guacamole Bacon Burger w/ mac n' cheese on the side. I also had two real root beers (been drinking diet soda for so long) and to be honest, the diet rootbeer tastes JUST the same. I was expecting something miraculous, because it had literally been probably 6 months or longer since I had a real sugar-filled soda....nope, diet tastes just the same, at least as far as root beer is concerned! lol

The following day I ventured off with my girlfriend, Sierra, to visit her older sister Alyssa who lives in Seattle, WA. We had a great time eating at a french restaurant, where I got Smoked Salmon Eggs Benedict with seasoned fries and drank a whole pitcher of water, lol

We explored Pikes Place, a popular tourist section in Seattle. I literally stopped at every booth if they had something to sample. Whether it was blackberry honey, chocolate, caramel apples....I was trying it! haha

Gold Dude with Alyssa & Sierra
http://i51.tinypic.com/2mee8es.jpg

Gum Wall.....yep.....a brick wall where everyone puts their chewed gum. lol
http://i55.tinypic.com/2hyvxxk.jpg

The Drive Home:

Just a few treats on the drive home! BOOM! :)
http://i56.tinypic.com/2ds0duw.jpg

http://i51.tinypic.com/2ypjlhd.jpg

My Post-Contest Plans:

Right now I am enjoying eating, actually this is what I'm eating right now:
Halloween Cotton Candy, Chocolate Peanut Butter Protein Pancake, 3 Great Value Buttermilk Pancakes
http://i55.tinypic.com/21jyakn.jpg

My plans are to develop my body into a lean, mean, crypt-keeper machine! I will be implementing the living hell out of SMOLOV into all my compound lifts. My offseason approach to training will be similar to Layne's Power/Hypertrophy split, but I will work in SMOLOV into the power days. If all goes well, I will likely enter a natural/drug tested powerlifting competition (raw) and try my hand at that while working on growth!

When I step on stage is still up in the air. We will see! I'll keep posting on this updates, progress pics (even fat ones, lol), and of course.....DELICIOUS EATS! The fact that I will have more calories in my diet opens up a realm of kitchen mastery that I don't even know how epic it will be, but it WILL be EPIC! :)

Have a good day!

Casey

andyboi

09-28-2011, 03:21 PM

Reid456

09-28-2011, 04:14 PM

Wow you were big 24 weeks out. That's a huge transformation.

domingochavez

09-28-2011, 07:06 PM

Awesome work mate!! Phenomenal physique especially your chest really mirin that!

Man that would of freaked me out with the dream tan! In fact the entire process was a steep learning curve for me, I did around 10 coats of tan in the end and still could of used another few as the stage lights really do wash you out. Yours turned out pretty good in the end, definitely base tan needed though for us white guys ;)

CaseySmithBB

09-28-2011, 11:05 PM

Congrats mate, you kicked a$$!!!! I read through the whole thread, simply amazing physique. You will no doubt go very far in this sport.

I haven't heard much good things about dream tan #2, glad to see you confirmed this for me so I will most likely go with something else :)

Thanks a lot man! All I want to do is keep improving every time I step on stage. If I keep doing that, good things will come to me! :)

Yeah, others will certainly argue that my application technique might have been incorrect, among other variables, but to be honest, after that brief freak out moment backstage thinking I was going to be the guy up there that everyone was saying "WTF is that pale idiot doing onstage?" was the determining factor that I would go with the spray tan.

However, I will not completely cast off Dream Tan #2. I have two bottles of ProTan and still a great deal of Dream Tan #2 left. I think, just for the sake of testing it out. I will try using several coats of ProTan leading up to a Saturday, then apply one solid coat of dream tan #2 Saturaday morning. Just to simulate the process.

Either way, based on my experience, I will probably eliminate any self-application methods, and simply go with a solid dark spray tan.

Wow you were big 24 weeks out. That's a huge transformation.

Yeah, lol, I definitely needed the 20+ week contest prep to dial in a reasonably competitive physique.

Awesome work mate!! Phenomenal physique especially your chest really mirin that!

Man that would of freaked me out with the dream tan! In fact the entire process was a steep learning curve for me, I did around 10 coats of tan in the end and still could of used another few as the stage lights really do wash you out. Yours turned out pretty good in the end, definitely base tan needed though for us white guys ;)

Yeah I know! Panic-mode to the max! I'm glad it worked out alright, but just when you think you are dark enough, those damn stage lights tell you otherwise. I agree, if anything, base tan will ensue next go-around. :)

andimoff80

09-29-2011, 09:41 AM

Casey, can't believe your before and after pictures. You look like two completely different people! Congrats once again! Love the pic of the gum wall! I was a Pike's Place 2 years ago and couldn't believe my cousin until he actually showed me the wall haha!

CaseySmithBB

10-04-2011, 12:39 AM

Updates:

Since stepping off-stage I have been enjoying eating and lifting. For this off-season I plan to implement the following training routine:

Layne Norton's Power/Hypertrophy Split

Monday - Upper Power
Tuesday - Lower Power
Wednesday - OFF (Cardio @ 400kcal)
Thursday - Chest/Arms Hypertrophy
Friday - Delts/Back Hypertrophy
Saturday - Legs Hypertrophy
Sunday - OFF

However, I will be, and already have begun to implement SMOLOV into as many compound lifts as I can.

Oh yeah, this was a really tasty sandwich!
Honey&Milk Toasted Bread, Chunky Skippy Peanut Butter, Half a Banana, BeeMaid Creamed Honey
http://i55.tinypic.com/2dtdsav.jpg

So the other day marked a very exciting moment in my bodybuilding life.......I met Ronnie Coleman!

http://i54.tinypic.com/8wfa69.jpg
http://i53.tinypic.com/vxymp3.jpg

Ronnie was hanging out at Complete Nutrition here in Eugene, Oregon. I got there around noon and waited 57mins before finally making up to the main man! He is a funny and all around super nice guy!

I asked Ronnie, "So Ronnie, I just have to ask, what is your favorite part of the movie Pumping Iron?"

He said, "Well....I actually never seen it."

I was shocked, lol. He said that they had it playing backstage during one of his contests, and just as he was about to give it a glimpse, they called him up to the stage. I told him he simply HAS to go watch it, lol

I asked him about the possibility of doing Masters and he said it's definitely a possibility. He just had back surgery and is still healing up. He talked a little about how the physical therapy was going and what not. He's weighing in at around 295lbs right now.

I would have to say that it was really neat talking to a legend, a man who has been THE BEST so many times, about our shared interest, bodybuilding.

Well I'm off to eat! Time to GROW!

Have a good night! :)

andyboi

10-04-2011, 03:47 AM

lmao you are def holding your own against big ron! your peak is absolutely insane! :eek:

it's so awesome to chat bodybuilding... like minded people are the best.

CaseySmithBB

10-04-2011, 01:12 PM

lmao you are def holding your own against big ron! your peak is absolutely insane! :eek:

it's so awesome to chat bodybuilding... like minded people are the best.

Haha, the guy is just ridiculously huge. We actually were laughing in that bicep shot because he said, "Well...I'll give ya my little arm, make you look better!" (WHAT LITTLE ARM?!!...haha)

So far in my bodybuilding endeavors I have shook hands and actually had a conversation with Dexter Jackson, Stan Efferding, Evan Centopani, Flex Lewis, Victor Martinez, and Ronnie Coleman!

Can't wait to meet more! So far they've all been really laid-back cool dudes! :)

CaseySmithBB

11-01-2011, 12:48 AM

UPDATE!!!!

What's up everyone! I took a great deal of time away from this journal to live a little, but it's time to get the engine running again!

http://i53.tinypic.com/2818tpj.jpg

So first and foremost, I am happy to announce that I am the current Amateur Bodybuilder of the Week! http://www.bodybuilders.com/amateur.htm

YES! It isn't that big of a deal, but very fun and exciting to be able to share my story with those that take the time to read the article!

Since stepping off the stage I have been enjoying eating food and lifting heavy weight. In fact I have been implementing SMOLOV into my deadlift, squat, and bench since my contest and have made great improvements!

I have had a really tough time with not being in contest prep anymore. After going through a 25+ week prep, it took a lot of adjusting not working toward reaching crypt keeper shreddedness! haha

However, as a competitive person, I decided to make this offseason interesting and keep the competitive juices flowing by entering a powerlifting contest near my hometown. It is the 2011 West Coast Open Powerlifting Championships in Newport, Oregon on December 10, 2011.

http://www.ironmanmagazine.com/blogs/hardcorepowerlifting/wp-content/uploads/2011-WEST-COAST-OPEN-POSTER-323x500.jpg
http://www.ironmanmagazine.com/blogs/hardcorepowerlifting/wp-content/uploads/2011-WEST-COAST-OPEN-POSTER.jpg

I will be posting updates as to where my lifts are at with SMOLOV leading up to the powerlifting meet, as well as progress pics (fat pics! lol) soon enough!

Stay tuned!

Rypt1

11-01-2011, 08:39 AM

UPDATE!!!!

However, as a competitive person, I decided to make this offseason interesting and keep the competitive juices flowing by entering a powerlifting contest near my hometown. It is the 2011 West Coast Open Powerlifting Championships in Newport, Oregon on December 10, 2011.

http://www.ironmanmagazine.com/blogs/hardcorepowerlifting/wp-content/uploads/2011-WEST-COAST-OPEN-POSTER-323x500.jpg
http://www.ironmanmagazine.com/blogs/hardcorepowerlifting/wp-content/uploads/2011-WEST-COAST-OPEN-POSTER.jpg

I will be posting updates as to where my lifts are at with SMOLOV leading up to the powerlifting meet, as well as progress pics (fat pics! lol) soon enough!

Stay tuned!

Some awesome accomplishments, I do say. I think for the power lifting meet, you'll have to grow a beard as shown in the poster. Probably give you a competitive edge as well ;)

CaseySmithBB

11-01-2011, 11:19 AM

Some awesome accomplishments, I do say. I think for the power lifting meet, you'll have to grow a beard as shown in the poster. Probably give you a competitive edge as well ;)

Haha, that is just a straight up EPIC beard isn't it? Who WOULDN'T want to compete at this meet after seeing that? lol

caj

11-02-2011, 08:56 AM

DedicatedDad

11-02-2011, 12:31 PM

Subbed. I'm in the PNW as well. Good luck in the PL comp.

andyboi

11-02-2011, 01:25 PM

Good to see you back Casey! That pic of you in the red shirt is just straight up nasty, beastin' in that thing brah!

nwskier

11-02-2011, 05:21 PM

Congrats on the comp finish - and fwiw, your upper body def held out it's own- if not did better (from what I can see in the pics) than the overall winner.
Should do awesome at the PL comp as I remember you slaying new PRs while on the contest prep- when most people are usually losing strength- you were killing it. Definitely gonna hang around and lurk here for motivation., good luck bro

CaseySmithBB

11-03-2011, 12:40 PM

Just came across this thread. Nice read.

Man, your conditioning is insane. Congrats on the 3rd place finish. I didn't see anyone on that stage who looked more in shape than you.

Be proud of your accomplishment and best of luck with all your future goals.

Thanks caj! I could have been more shredded in my lower body. I feel that you aren't lean enough until your glutes are in. I think a few more weeks would have brought my legs (mostly my hamstrings/glutes) in enough to earn me a better score from the judges. Next time I step on stage, it's going to be ridiculous crypt keeper shreddedness!

Subbed. I'm in the PNW as well. Good luck in the PL comp.

Thanks a lot! I might be the weakest guy there, but it will be fun to hit some solid personal records!

Good to see you back Casey! That pic of you in the red shirt is just straight up nasty, beastin' in that thing brah!

Haha! Thanks man! I will continue to blast my bis/tris like a madman until I have to cut slits into my shirts like Sergio Oliva, (lol, wishful thinking) http://www.rippedworkouts.net/wp-content/uploads/2011/06/sergio-oliva-huge-arms.jpg

Congrats on the comp finish - and fwiw, your upper body def held out it's own- if not did better (from what I can see in the pics) than the overall winner.
Should do awesome at the PL comp as I remember you slaying new PRs while on the contest prep- when most people are usually losing strength- you were killing it. Definitely gonna hang around and lurk here for motivation., good luck bro

Thanks a lot! I will be posting my SMOLOV updates all the way leading up to the powerlifting meet. Hopefully I'll slay my old PRs! :)

CaseySmithBB

11-03-2011, 01:28 PM

Date: Wednesday - 11/2/11

Morning Weight: 185.2 lbs

Training:

SMOLOV (Squat max @ 385) - Week III, Part II

135x15, 230x3, 270x3, 305x3, 365x3, 365x3

AND.....

SMOLOV (Deadlift max @ 395) - Week III, Part II

135x15, 235x3, 275x3, 315x3, 375x3, 375x3

So my initial lifts from the beginning of this 4-week SMOLOV cycle for Squat was 385lbs, and for Deadlift 395lbs. I am basing the program off of those. I expect to add at least 20lbs to each of these by the end of the fourth week.

Nutrition:

Meal #1 (Pre-workout Meal)
Protein Pancake
3.5oz Blueberries
1 Tbsp Coconut Oil
1 Tbsp Trader Joe's Valencia Peanut Butter w/ Sea Salt
1 S'mores Pop Tart

CAL - 660, PRO - 43g, CHO - 58g, FAT - 30g

Meal #2 (Post-workout Meal)
Chicken
1 S'mores Pop Tart
3oz Green Beans
3.5oz Blueberries
1 Tbsp Macadamia Nut Oil
1 Tbsp Trader Joe's Valencia Peanut Butter w/ Sea Salt

CAL - 650, PRO - 41g, CHO - 53g, FAT - 27g

Meal #3
Steak
1 Tbsp Macadamia Nut Oil
1 Tbsp Trader Joe's Valencia Peanut Butter w/ Sea Salt
3oz Green Beans

CAL - 394, PRO - 39g, CHO - 3.5g, FAT - 22g

Meal #4
Chicken
1 Tbsp Macadamia Nut Oil
1 Tbsp Trader Joe's Valencia Peanut Butter w/ Sea Salt
3oz Green Beans

CAL - 394, PRO - 39g, CHO - 3.5g, FAT - 22g

Meal #5
Chicken
Blue Bunny Fat-Free Frozen Yogurt - Homemade Vanilla (100g)
1 Tbsp Macadamia Nut Oil
3 Tbsp Trader Joe's Valencia Peanut Butter w/ Sea Salt
3oz Green Beans

CAL - 716, PRO - 52g, CHO - 38g, FAT - 38g

TOTALS:

CAL - 2,820kcals
PRO - 214g
CHO - 155g
FAT - 137g

FAT PICS!

Well, I might as well show you where I'm at. As much as I wanted to stay closer to my stage weight, I am just much more comfortable between 180-185lbs when it comes to throwing heavy weight in the gym. It was hard to post these pics, especially after being much leaner than this around contest time, but I need some point of reference set in place.

http://i43.tinypic.com/v32jwi.jpg
http://i41.tinypic.com/2qticqx.jpg
http://i40.tinypic.com/epommr.jpg
http://i43.tinypic.com/2mqua7n.jpg

domingochavez

11-03-2011, 01:59 PM

deltpecx

11-03-2011, 02:03 PM

You're about 23 pounds over your stage weight!
That's in about 5 weeks!

Did you reverse diet or did you binge after the show?

What are you DL and squat PRs you would like to slay?

CaseySmithBB

11-03-2011, 02:42 PM

You're about 23 pounds over your stage weight!
That's in about 5 weeks!

Did you reverse diet or did you binge after the show?

What are you DL and squat PRs you would like to slay?

I wreaked havoc on the food! Uncontrollable binge eating occurred. lol

My PRs before I started my prep:

Squat - 405lbs
Deadlift - 485lbs
Bench - 325lbs

I am slowly working my way up to these. We'll see how quickly I can advance with SMOLOV these next couple of months. I hope to make enough progress to put up reasonable numbers at the powerlifting meet in December! :)

CaseySmithBB

11-03-2011, 02:50 PM

Hey mate thanks for throwing up your photos! I wanted to reverse properly as well, but after a few cheat meals my body packed on the weight pretty quick.

I've landed at a point now where my calories are high, and my strength / recovery is also great, plus I feel my hormones are back to normal, so I'm at a better weight range for growth.

Keep on smashing it dude!

As much as I had read articles on 3DMJ about reverse dieting, and various other sources, and how much better your offseason can kick off with it......I threw all that out the window as soon as I stepped off stage, lol

I felt like my mind needed a break from dieting all-together. I don't know how Layne was able to diet for 33 weeks straight, because I felt like 24-25 weeks was long enough for me! haha

I will admit though, that first week of just free eating was horrible. I would get hot-flashes, night sweats, my heart would race a million miles a minute, etc. Calorie and carb overload. So after experiencing that, I carried on with a structured plan. I'm now following a better diet this week, and it has helped a lot.

Next go around, I wont be so careless about my reverse dieting approach and actually stick with a well-developed plan to transition into the offseason.

domingochavez

11-03-2011, 03:58 PM

As much as I had read articles on 3DMJ about reverse dieting, and various other sources, and how much better your offseason can kick off with it......I threw all that out the window as soon as I stepped off stage, lol

I felt like my mind needed a break from dieting all-together. I don't know how Layne was able to diet for 33 weeks straight, because I felt like 24-25 weeks was long enough for me! haha

I will admit though, that first week of just free eating was horrible. I would get hot-flashes, night sweats, my heart would race a million miles a minute, etc. Calorie and carb overload. So after experiencing that, I carried on with a structured plan. I'm now following a better diet this week, and it has helped a lot.

Next go around, I wont be so careless about my reverse dieting approach and actually stick with a well-developed plan to transition into the offseason.

Definitely! I dieted for 21 weeks, and luckily I ate into my second show so after the binge from my last show of the season I got hold of it and followed a loose reverse structure, definitely not a add 10g of carbs every week and 5g of fat, screw that I jumped straight up to where I felt like I wasn't going out of my mind with hunger, which was still below my baseline. Kept cardio very high though, and am still keeping it in because I actually enjoy 20 - 30 minutes of MISS cardio.

It doesn't sound like you're beating yourself up over the weight gain which is awesome! I'm also in the same boat, you can always cut again it's not like this fat will stay around forever. I'm going to run Layne's mini cuts every 8 - 12 weeks depending on how much fluff I gain, and incorporate those with a deload from the weights.

CaseySmithBB

11-03-2011, 05:59 PM

Definitely! I dieted for 21 weeks, and luckily I ate into my second show so after the binge from my last show of the season I got hold of it and followed a loose reverse structure, definitely not a add 10g of carbs every week and 5g of fat, screw that I jumped straight up to where I felt like I wasn't going out of my mind with hunger, which was still below my baseline. Kept cardio very high though, and am still keeping it in because I actually enjoy 20 - 30 minutes of MISS cardio.

It doesn't sound like you're beating yourself up over the weight gain which is awesome! I'm also in the same boat, you can always cut again it's not like this fat will stay around forever. I'm going to run Layne's mini cuts every 8 - 12 weeks depending on how much fluff I gain, and incorporate those with a deload from the weights.

Right on! Yeah, I think a lot of people have feelings of guilt and remorse post-contest if they don't keep their conditioning. As nice as it would be to be diced all the time, I needed a mental break from the meticulous demands of it all. I am certainly still weighing my food to ensure I am getting the proper macros to make solid gains, but if I happen to take my girlfriend to Chili's and stumble across a texas cheese fries masterpiece....

http://a7.sphotos.ak.fbcdn.net/hphotos-ak-ash4/s320x320/320543_281290811911034_100000903512108_845137_1588 701075_n.jpg

BOOM! I'm eating it! haha

nwskier

11-03-2011, 08:35 PM

hell yeah bro you're gonna kill it. what, you were repping 305x4-5ish on bench weighting in the 160s during prep, right?

those numbers are just going to get crushed in the next month or two.

deltpecx

11-04-2011, 07:03 AM

Right on! Yeah, I think a lot of people have feelings of guilt and remorse post-contest if they don't keep their conditioning. As nice as it would be to be diced all the time, ...

It wasn't so much guilt for me as it was fear of getting fat again.
I worked so hard to get into the best shape I've ever been.
The thought of losing it and then having to work that hard again to drop the fluff was not a pleasant thought.

CaseySmithBB

11-06-2011, 04:48 PM

QUICK UPDATE:

SMOLOV - (Squat beginning max@385) - Week III, Part III

135x15, 250x3, 290x3, 325x3, 365x3, 365x3, 365x3, 365x3

SMOLOV (Deadlift beginning max@395) - Week III, Part III

135x15, 255x3, 295x3, 335x3, 375x3, 375x3, 375x3, 375x3

Thought this was a well-written article on diet, training, and supplementation, pretty much sums up a great deal of things I believe in:

http://www.3dmusclejourney.com/2011-11-qa.php

Have a good day! :)

CaseySmithBB

11-13-2011, 02:28 PM

Date: 11/13/11

Weight: 184.0 lbs

Training:

After doing several weeks of SMOLOV, I finally decided to make a switch. I just had a max-effort day yesterday for deadlifts, and it was a huge jump from 4 weeks ago when I started SMOLOV for deadlifts. I will have my max-effort day for squats at the end of next week.

I realized that doing SMOLOV for both squats and deadlifts, despite making my own modifications and spreading them out, was just too much to recover.

I decided to make the switch to Sheiko 37 after several days of sleeping and eating.

Sheiko 37 - Week I, Part I

Bench Press - 135x15, 160x5, 195x4, 195x4, 225x3, 225x3, 245x3, 245x3, 245x3, 245x3, 245x3

Squat - 135x15, 195x5, 230x5, 230x5, 270x5, 270x5, 270x5, 270x5, 270x5

Bench Press - 160x6, 195x6, 195x6, 210x6, 210x6, 210x6, 210x6

DB Flyes - 50x5, 70x5, 80x5, 80x5, 80x5
Good Mornings - 50x5, 80x5, 100x5, 135x5, 135x5

Sheiko 37 - Week I, Part II (Deadlift Max-Effort Day - modified the workout to eliminate the second round of deadlifts)

Deadlift - 135x15, 235x3, 285x3, 325x3, 365x2, 415x1(PR), 435x1(PR!)

Incline Bench Press - 135x15, 185x4, 225x4, 225x4, 225x4, 225x4, 225x4

BW Dips *superset* BW Wide-grip Pull-ups - 5x5

Walking Lunges - BWx50, 135x10, 185x10, 185x10

Abs - 10x3

***Old-Max before 4-weeks of SMOLOV - 395lbs, New-Max after 4-weeks of SMOLOV - 435lbs***

Have a good day! :)

ddothes

11-13-2011, 03:13 PM

Glad to see some updates Casey! Killer work with the smolov and good luck with #37

domingochavez

11-13-2011, 05:49 PM

Definitely brave doing it for squats and deadlifts!

nwskier

11-13-2011, 06:38 PM

Nice work on the deads. Not only one but two increasing PRs. Well done!

CaseySmithBB

11-15-2011, 12:39 PM

Date: Monday - 11/14/11

Morning Weight: 184.2lbs

Nutrition:

My diet has been very simple lately. All I have been eating is Chicken tenders, S'mores Pop-tarts, and Peanut Butter. I will usually have a cross-rib steak before bed with some ice cream. I bought some Egg Nog ice cream the other day. Not bad. I still prefer just plain ol' Blue Bunny Vanilla Ice Cream.

Calories - ~3,100kcals
Protein - 230g
Fat - 50g
Carbohydrates - 388g

Training:

Sheiko 37 - Week I, Part III

Bench Press (old max @320) - 135x15, 165x7, 175x6, 195x5, 215x4, 225x3, 225x3, 240x2, 240x2, 225x3, 225x3, 210x4, 195x6, 175x8, 160x10 <----jesus, didn't really struggle at all with any of this until the end, but I am SORE today.

Flat DB "flies" - 35x15, 50x10, 50x10, 50x10, 50x10

Squat (old max@385) - 135x15, 195x5, 230x4, 230x4, 275x3, 275x3, 295x3, 295x3, 295x3, 295x3, 295x3

Standing French Press (E-Z Bar) - 70x10, 90x10, 90x10, 90x6, 90x6

Good Mornings - 70x10, 135x5, 155x5, 155x5, 155x5, 155x5

Notes:

Wow, that was an intense workout. I didn't really struggle at all in most of the sets except the last few. However, today....I am SORE. That's some serious volume right there! I am starting to get that itch to compete again. I plan on enjoying my holidays this year though. It has been two years since I have actually fully indulged in the fall/winter holidays.

I am excited for the winter/spring contests coming up, even though I will just be going as a spectator. The 2012 NANBF Washington State Natural and the 2012 NPC Vancouver Natural are both on my calendar!

My goals by new years:

1) Squat 450lbs
2) Deadlift 500lbs
3) Stay between 180lbs-185lbs while accomplishing goals 1 and 2.

Have a Good Day! :)

CaseySmithBB

11-18-2011, 12:01 PM

Date: Wednesday - 11/16/11

Morning Weight: 184.8lbs

Nutrition:

Protein - 230g
Fat - 60g
Carbohydrates - 380g

Training:

Sheiko 37 - Week II, Part I

Deadlift (max @435) - 135x15, 220x4, 260x4, 260x4, 305x4, 305x4, 415x1, 450x1 (PR!), 465x1 (PR!) <---I generally don't max out on consecutive weeks, but something felt right about those last few sets of 305lbs, so I decided to stack on the weight.

Bench Press (max@320) - 135x15, 160x5, 195x5, 195x5, 225x4, 225x4, 225x4, 225x4, 225x4

Flat DB "flies" - 35x10, 50x10, 60x10, 60x10, 60x10

Walking Lunges - BW x 50, 100x20, 100x20, 100x20 and BWx25

Notes:

Deadlift
Old-Max - 435lbs
New-Max - 465lbs

BOOM!

My goals by new years:

1) Squat 450lbs
2) Deadlift 500lbs
3) Stay between 180lbs-185lbs while accomplishing goals 1 and 2.

Have a Good Day! :)

andimoff80

11-18-2011, 01:50 PM

Congrats on the PR buddy! looks like we are getting there slowly but surely.

ddothes

11-18-2011, 02:10 PM

Nice Deads Casey!

Your new years goals have inspired me to create some of my own

andyboi

12-11-2011, 12:55 PM

where you at Casey? Wana see what's been going on! :)

CaseySmithBB

12-24-2011, 10:24 PM

Long time since I've updated this journal. Probably should, and most likely will start a new journal.

I was planning on competing in the West Coast Open, a nearby powerlifting meet at the beginning of December, but I decided to give myself more time to grow and develop my strength by implementing both SMOLOV and SHEIKO 37 training programs.

I implemented SMOLOV and SHEIKO 37 with absolute devotion to the very last set, the very last rep, and finally reached my post-contest goal!

My original goal coming out of my contest at the end of September was to deadlift 500lbs before New Years!

BOOM!

J716F6erGYQ

andyboi

12-25-2011, 12:15 AM

how in the world did your deads increase that much in such a short span of time? Mind = BLOWN!!!!!!!!!

Awesome work bro. 2012 is going to be BIG.

ddothes

12-25-2011, 08:37 AM

ALmost 100lbs in 3 months?!?!? wow

deltpecx

12-25-2011, 08:46 AM

Nice Christmas present that DL is!!

CaseySmithBB

12-25-2011, 12:47 PM

how in the world did your deads increase that much in such a short span of time? Mind = BLOWN!!!!!!!!!

Awesome work bro. 2012 is going to be BIG.

Haha, well keep in mind I maxed out just a few weeks following my contest for that beginning deadlift mark (395lbs). I was fairly depleted and weak. As much as I would like to say the huge jump in strength was honest gains, I must admit a great deal of it was probably just slowly coming out of being a skeleton for so long, lol

Once I introduced a significant amount of calories back into my diet, mostly coming from carbs, and finally got my weight above 180lbs, I felt much more powerful. I feel like from a performance standpoint (powerlifting and making strength gains), I am most comfortable around 180lbs.

2012 is going to be EPIC! Mostly for YOU, you have made great progress so far man!

ALmost 100lbs in 3 months?!?!? wow

BOOM! :)

Nice Christmas present that DL is!!

I know! It was kind of a random thing. It had been a couple days since my last sheiko workout, and I was due for deadlifts. My coworker bought me these for Christmas:
http://a7.sphotos.ak.fbcdn.net/hphotos-ak-ash4/s320x320/397578_310908282282620_100000903512108_926835_1620 798049_n.jpg

I ate about 120g carbs worth of them and felt AMAZING! So I decided it would be a nice early Christmas present if I could successfully yank 500lbs off the ground on Christmas Eve!