JohnSmeton
02-05-2012, 12:44 PM
Hello and welcome. About me: I have done an NGA show in 2009, place third in the heavyweight class. In 2010 I got ready for the NGA Florida international championships (big show, Layne Norton competed in it) and I withdrew because I wasnt happy with the way I looked. Long story short, I want to give NPC a shot. I am doing this for me, not anyone else, plus I love bodybuilding.
Currently I am going by a very unqiue machine that measures alot (its a seven thounsand dollar machine and the only one in the great state of tennessee) so while my gym scale says 230lbs I am going by this one and it says....here are my measurements which Ill be tracking at least monthly and probally using this scale weekly.
according to INBody 520 machine
weight: 224.7 lbs
Body fat percentage 13.9
I started my prep on Feb 1st. A sixteen weeker
Current diet 3,000
average of
300 protein
300 carbs
65 f
if things stay the same in another week or two, carbs and fat come down.
Weight training: I have had two major injuries, and I keep gettign minor ones, like my knees I had to back off hack squats and a back strain. I go to a chiropractor tat does Active release therapy and other techniques combined and this helps. In addition, I do my own therapy I have learned over the years, Ice fricton massage, EMS machine, EMS machine with ice, deep tissue, and I get the girl I see to get me deep tissue maybe once or twice a week , when I really need it, this contest prep I may get her to give me it more.
I have to lighten it up sometimes and a lot due to inuries so I have been holding back on purpose.
My Split, which most likely will change
Chest, abs
back, traps
arms
quads
calvs, hams
shoulders
off
repeat
somedays if I feel im behind Ill put quads and hams together or maybe chest and shoulders.
cardio: only cardio im getting in bed cardio, which can be intense lol
Sleep: overall pretty good. I try and get eight hours a night.
Supplements
I take a lot of AI sports supplements like and Ill be pimping them out in this log
DAA
hghpro
Recoverpro(bcaa's) 30-50 grams daily
l carntine tartrate
3z
glycobol
perform
stoked
other supplements
creatine
beta alanine; although I have to cycle this. For some reason when I use it too long my joints seem to hurt and when I take time off beta alanine I use taurine and this seems to help my joints. I could be worng on this , its just something that my body seems to do.
Quality Multi
Vit c -3 grams daily
glucosamine
pure aloe vera juice- about 2 oz -a couple times weekly
acidophilus
fish oil
L glutamine 10 grams daily
on hormonals: Its not my favorite subject to talk about since its much debate over them. That said, I have not used any hormonals otc or otherwise in fifteen months and my last one was I forces protodrol. I really am satisfied in how I look overall I Know in this show I am going against alot of what I consider heavy hormonal users and that is fine, I do doing this show for me and I only use anabolics I have bought over the counter legally because honestly I am like following the US laws, even though I have different opinions on them. I plan on using very little for an NPC show, and Im confident I respond so well , this is all I need for my goals, I just have to wait and see.
this isnt set in stone but my stack will be something like a twelve weeker
dymethazine first four weeks 15 mgs
trenavar(new stuff) weeks five to ten 30 mgs
protomax weeks five to ten 75mgs
11-oxo weeks eleven and twelve
Ive never stacked anything before, only used solo over the counters so this is a big step for me. I feel I have overall good genetics for size and will respond well because while Im not the strongest cat in the gym; I sure bigger than a lot of guys that are stronger, and the fact i got large and in charge without ever using a hormonal, I got up to 230 lbs, not fat, not lean when i was 23 and was using some heavy weights. We will see how this turns out.
I have no pictures currently and may get to putting up some or a video; regardless I am keeping track of things
Currently I am going by a very unqiue machine that measures alot (its a seven thounsand dollar machine and the only one in the great state of tennessee) so while my gym scale says 230lbs I am going by this one and it says....here are my measurements which Ill be tracking at least monthly and probally using this scale weekly.
according to INBody 520 machine
weight: 224.7 lbs
Body fat percentage 13.9
I started my prep on Feb 1st. A sixteen weeker
Current diet 3,000
average of
300 protein
300 carbs
65 f
if things stay the same in another week or two, carbs and fat come down.
Weight training: I have had two major injuries, and I keep gettign minor ones, like my knees I had to back off hack squats and a back strain. I go to a chiropractor tat does Active release therapy and other techniques combined and this helps. In addition, I do my own therapy I have learned over the years, Ice fricton massage, EMS machine, EMS machine with ice, deep tissue, and I get the girl I see to get me deep tissue maybe once or twice a week , when I really need it, this contest prep I may get her to give me it more.
I have to lighten it up sometimes and a lot due to inuries so I have been holding back on purpose.
My Split, which most likely will change
Chest, abs
back, traps
arms
quads
calvs, hams
shoulders
off
repeat
somedays if I feel im behind Ill put quads and hams together or maybe chest and shoulders.
cardio: only cardio im getting in bed cardio, which can be intense lol
Sleep: overall pretty good. I try and get eight hours a night.
Supplements
I take a lot of AI sports supplements like and Ill be pimping them out in this log
DAA
hghpro
Recoverpro(bcaa's) 30-50 grams daily
l carntine tartrate
3z
glycobol
perform
stoked
other supplements
creatine
beta alanine; although I have to cycle this. For some reason when I use it too long my joints seem to hurt and when I take time off beta alanine I use taurine and this seems to help my joints. I could be worng on this , its just something that my body seems to do.
Quality Multi
Vit c -3 grams daily
glucosamine
pure aloe vera juice- about 2 oz -a couple times weekly
acidophilus
fish oil
L glutamine 10 grams daily
on hormonals: Its not my favorite subject to talk about since its much debate over them. That said, I have not used any hormonals otc or otherwise in fifteen months and my last one was I forces protodrol. I really am satisfied in how I look overall I Know in this show I am going against alot of what I consider heavy hormonal users and that is fine, I do doing this show for me and I only use anabolics I have bought over the counter legally because honestly I am like following the US laws, even though I have different opinions on them. I plan on using very little for an NPC show, and Im confident I respond so well , this is all I need for my goals, I just have to wait and see.
this isnt set in stone but my stack will be something like a twelve weeker
dymethazine first four weeks 15 mgs
trenavar(new stuff) weeks five to ten 30 mgs
protomax weeks five to ten 75mgs
11-oxo weeks eleven and twelve
Ive never stacked anything before, only used solo over the counters so this is a big step for me. I feel I have overall good genetics for size and will respond well because while Im not the strongest cat in the gym; I sure bigger than a lot of guys that are stronger, and the fact i got large and in charge without ever using a hormonal, I got up to 230 lbs, not fat, not lean when i was 23 and was using some heavy weights. We will see how this turns out.
I have no pictures currently and may get to putting up some or a video; regardless I am keeping track of things