After coming off my best meet performance of my career, I am now taking some time to focus on competing in bodybuilding over the spring of 2017. My nutrition coaching is through Cliff Wilson, and I have not yet determined the shows I'm competing in at this time.
For programming and coaching inquires, please email SmitleyPerformanceSystems@gmail.com or visit brandonsmitley.comMonday's training session took me a bit to get going after the long night on Sunday, but I still got it in. I've opted to start throwing in a little bit of extra calf work on this day if I can spare the time, and I had no issue for the day. This also marked my first day following the nutrition plan laid out for me by my coach, Cliff Wilson. Right now the goal is to get my metabolism cranked, and keep my carbs rather high. We're trying to start out with finding my breaking point of gaining weight but also hard training. This way when we pull calories, my metabolism is working in my favor. Needless to say, this is a ton of food for someone my size, especially considering most of it is pretty healthy and filling. Here's what Monday's nutrition looked like:
4:30am - Breakfast 1 scoop of protein 1.5 cups of oatmeal, cooked with cinnamon added 1 TBSP of fresh, natural peanut butter 1 NutraBio Fish Oil Pill
8:30am - Mid Morning/Pre Workout Solid Meal 1/2 Bag of Mixed Vegetables 1.5 cups of brown rice 4 oz of lean, stew beef
10:45am - Pre Workout Begin Sipping Intra Workout
11am - Intra Workout 1.5 scoops of NutraBio Super Carb (Highly Branched Cyclic Dextrin) 1 scoop IntraBlast (EAA complex)
12:30pm - Post Workout 11 Gummy Bears 1 scoop of NutraBio Protein Isolate, leucine, and CGT (Creatine complex)
2:00pm - Post Workout Solid Meal 3/4 Cup of Egg Whites made into an omelet with spinach and green peppers 1 Cup of low fat Milk 1 Cup of Raisen Bran 1 NutraBio Fish Oil Pill
5:00pm - Evening Snack 1 Pouch of Buffalo Flavored Tuna 2 Slices of Whole Wheat Bread 1 TBSP of fresh almond butter 1 TBSP of calorie free jam 2 NutraBio Fish Oil Pills
8:30pm - Dinner 8oz Tuna Steak 8oz Sweet Potato 1/2 Bag of Mixed Vegetables 1/2 ounce of almonds
Items Used in this Training Session
Warm Up Cats & Camels - 10 Quadraped T-Spine Ext - 10 each Band Dislocations - 10 Alternating Band Dislocations - 10 each Band Pressdowns - 15 Band Straight Arm Lat Pulldowns - 15 Band Face Pulls - 15 Single Arm Band Fly - 15 each Band Rows - 15 Band Curls - 15
A1) Lat Pulldowns 1x15 1x12 1x10 1x8 1x6
B1) T-Bar Row 1x20 1x15 2x12; then 2 drop sets on the last set
C1) Rope Straight Arm Lat Pulldowns 4x15 *The rope helps create an awesome contraction*
D1) Chest Supported Rows 4x10
E1) Cable Shrugs 4x20 *Squeezing at the top for a 2 count*
F1) Barbell Curls 4x8 F2) Preacher Curl Machine 4x6
G1) Seated Incline Hammer Curls 4x10-12
H1) Seated Calf Machine 3x12
I1) Seated Calf Raises 3x10
