- Name: Casey Smith
- E-mail: SmithCS27@aol.com
- Age: 26
- Where: Eugene, OR
- Height: 5'9"
- Weight: 185 lbs off 162 lbs contest
- Years Bodybuilding :3
- Favorite Bodypart: Chest
- Favorite Exercise: Deadlift
- Favorite Supplements: SciVation Xtend
How Did You Get Started?
As a kid I used to have a great fascination with Arnold Schwarzenegger and the bodybuilders of his day. I used to carry around old MuscleMag magazines and flip through the pages countless times marveling at just how massive and defined these men were. I used to tell other kids at school, "I want to look like that. I want to look like Arnold!"
Throughout high school I lifted weights for the benefit of my sports: football, baseball, and boxing. As I began to develop my body, I found greater satisfaction through the results of my hard work in the weight room, rather than doing well in the sports I participated in. I continued to lift weights beyond high school.
However, it wasn't until 2008, when my friend Aaron Orton competed at the 2008 NPC Vancouver Natural Bodybuilding Championships that I truly considered being a competitive bodybuilder. I wasn't very familiar with the realm of natural bodybuilding until he suggested I check out a guy named Layne Norton online. That is all it took. To see that there were organizations and events set in place for natural bodybuilders was all I needed to start working towards building a competitive physique.
I had always been a "weight lifter" but as all competitive bodybuilders know, there is an even greater emphasis placed on the diet if you want to achieve a stage-worthy physique. I realized I had a reasonable foundation of muscle, it was only a matter of shaping it to achieve the bodybuilder look! From that point forward I focused on all aspects training, dieting, and supplementation to work towards making my way to the stage!
What Workout Plan Worked Best For You?
I have found the greatest gains in strength, speed of recovery, and overall muscle development having implemented Layne Norton's Power/Hypertrophy split. One thing that a lot of natural bodybuilders make the mistake of doing while in contest prep is they shift their focus toward lighter weights and higher reps. This often happens because most of them think that because they are in a deficit and dieting down, they shouldn't lift heavy or they will risk losing muscle.
In my opinion, implementing a great deal of power movements into your compound lifts keeps you incredibly anabolic and helps you maintain your muscle. The body is incredibly complex and resilient, and if it has to, it will utilize the food/supplements you put into it, even if you are on a 500 kcal daily deficit.
- Bent Over Rows: 3 sets of 3-5 reps
- Weighted Pull-Ups: 2 sets of 6-10 reps
- Rack Chins: 2 sets of 6-10 reps
- Flat Dumbbell Presses: 3 sets of 3-5 reps
- Weighted Dips: 2 sets of 6-10 reps
- Seated Dumbbell Shoulder Presses: 3 sets of 6-10 reps
- Cambered Bar Curls: 3 sets of 6-10 reps
- Skull Crushers: 3 sets of 6-10 reps
- Squats: 3 sets of 3-5 reps
- Hack Squats: 2 sets of 6-10 reps
- Leg Extensions: 2 sets of 6-10 reps
- Stiff Legged Deadlifts: 3 sets of 5-8 reps
- Glute Ham Raises or Lying Leg Curls: 2 sets of 6-10 reps
- Standing Calf Raise: 3 sets of 6-10 reps
- Seated Calf Raise: 2 sets of 6-10 reps
- Bent Over Rows: 6 sets of 3 reps, 65-70% 3-5 rep max
- Rack Chins: 3 sets of 8-12 reps
- Seated Cable Row: 3 sets of 8-12 reps
- Dumbbell Rows: 2 sets of 12-15 reps
- Close Grip Pulldowns: 2 sets of 15-20 reps
- Seated Dumbbell Presses: 3 sets of 8-12 reps
- Upright Rows: 2 sets of 12-15 reps
- Side Lateral Raises: 3 sets of 12-20 reps
- Squats: 6 sets of 3 reps, 65-70% 3-5 rep max
- Hack Squats: 3 sets of 8-12 reps
- Leg Presses: 2 sets of 12-15 reps
- Leg Extensions: 3 sets of 15-20 reps
- Romanian Deadlifts: 3 sets of 8-12 reps
- Lying Leg Curls: 2 sets of 12-15 reps
- Seated Leg Curls: 2 sets of 15-20 reps
- Donkey Calf Raises: 4 sets of 10-15 reps
- Seated Calf Raises: 3 sets of 15-20 reps
- Flat Dumbbell Presses: 6 sets of 3 reps, 65-70% 3-5 rep max
- Incline Dumbbell Presses: 3 sets of 8-12 reps
- Hammer Strength Chest Press: 3 sets of 12-15 reps
- Incline Cable Flyes: 2 sets of 15-20 reps
- Cambered Bar Preacher Curls: 3 sets of 8-12 reps
- Dumbbell Concentration Curls: 2 sets of 12-15 reps
- Spider Curls: 2 sets of 15-20 reps
- Seated Triceps Extensions: 3 sets of 8-12 reps
- Cable Rope Pressdowns: 2 sets of 12-15 reps
- Triceps Kickbacks: 2 sets of 15-20 reps
Twice a week at 400kcal per session. I will usually implement my cardio on my rest days. I will try to do at least one HIIT session per week on top of these two LISS/MISS cardio sessions.
During contest prep, I will do cardio post-workout (5 days a week) on the stepmill/Stairmaster for however long I need to in order to achieve my caloric deficit goal for the day. Suppose my maintenance calories are 2,700kcal. If I want to lose 1lbs of bodyfat this week, I will need to subtract 500kcals from my maintenance caloric intake for the day. However much my diet doesn't take care of that deficit is how many calories I need to take care of in my post-workout cardio sessions. I rarely did more than 20 minutes of cardio, mostly because I was able to structure my diet to handle most of the required daily caloric deficit.
What Nutrition Plan Has Worked Best For You?
Well I made quite a few discoveries this last contest prep about how my body responds to certain types of dieting techniques. I initially started my prep following the SciVation Diet Solution. It was a high protein, high fat, moderate carb diet. I would implement refeeds every three days. I found that this diet very much mimicked a CKD (cyclical ketogenic diet) style of dieting, and really helped me observe how my body responds to carbohydrates.
Half-way through my prep, I started reading more into a group of guys following a dieting style known as IIFYM (If It Fits Your Macros). Essentially it entails fitting your macronutrient requirements with an emphasis on calories in vs. calories out. The main perk of the diet is that the source of the macronutrients is irrelevant, for it is theorized that the source of your macronutrients do not make a difference pertaining to body composition.
There were pro-level natural bodybuilders such as Alberto Nunez posting updates of them eating pop-tarts, pizza, cereal, and all sorts of goodies that are often discarded during contest prep. I decided that I would take a completely unconventional approach to dieting, and implement IIFYM. I posted pictures of a great deal of my meals in my contest prep journal through the Bodybuilding.com Forums.
- 42g protein (chicken, beef, or fish)
- 1 tbsp macadamia nut oil
- 8 oz sweet potato
- 3.5 oz blueberries
- 3 oz green beans
What Supplements Have Given You The Greatest Gains?
- SciVation Novem: 3 scoops
- SciVation Xtend: 2 scoops
- Caffeine Anhydrous: 200mg
- NOW Foods Green Tea Extract: 1 cap (400mg)
- PrimaForce ALA: 1 cap (300mg)
- PrimaForce Synephrine HCL: 1 cap (20mg)
Why do you love Bodybuilding?
I love bodybuilding because the return on investment is far greater than anything I could have possibly imagined. This is a lifestyle. Bodybuilding has directly and indirectly affected every facet in my life. I carry myself with a sense of confidence and accomplishment throughout my day. I have a goal. I have a purpose. I have something in my life that I do, that I absolutely love.
I often find that most people don't have a particular hobby that they truly have a passion for. My passion is bodybuilding. Being a bodybuilder, I know that I will always have potential for growth for the rest of my life in one way or another. That is incredibly comforting and motivating. When I was a teenager, I just wanted to get big and be strong. As I matured and delved further into the realm of competitive bodybuilding, I found an art.
You create this vision in your mind of what you want to achieve with your physique. You are so far-removed from that vision working one day at a time, one set at a time, and one rep at a time. To make that vision a reality and shape the composition of your body to places you didn't even think possible, even beyond your vision, is ridiculously satisfying and addicting.
The demand for patience, dedication, will, and faith is so strong in bodybuilding that it is impossible to not transfer those feelings and experiences throughout all aspects of your life. I love bodybuilding because it makes me a better person.
What Motivates You To Follow A Healthy Lifestyle?
The main motivation for me to continue following a healthy lifestyle is that I want to live a long life and feel young in my old age. I look at pictures of Lee Labrada today and I am truly inspired. He is in incredible shape, far better than most guys my age that are competing. I want to live to meet my grandchildren, and to show them that life isn't miserable at my age. I want to give my children something to look forward to, to embrace their old age with healthy life choices.
What Made You Want To Achieve Your Goals?
I believe a culmination of things made me want to achieve my goals. The easiest way to achieve my goals is to make myself accountable for them. Whether that is entering a bodybuilding contest, or seeking out future powerlifting contests in the offseason. My goals are ever-more achievable due to the fact that I receive such great support and feedback from my friends, family, and even strangers that just happen to be following my progress as a competitive bodybuilder online.
I am incredibly competitive, and I needed something to work towards after I no longer was participating in team sports in high school. This is a great competitive outlet, and something that I can take with me for decades to come!
What Are Your Future Bodybuilding Plans?
My immediate future plans right now are working on developing my body, making lean gains, and enjoying life with my girlfriend Sierra. I do have my eye set on the 2012 NPC Vancouver Natural Bodybuilding Championships. It is my main goal to someday get my pro card through a natural bodybuilding organization. There are a few contests through the NANBF that I will be looking at next spring, such as the 2012 Washington State Natural Bodybuilding Championships.
The results from that contest were incredibly motivating, very competitive classes of bodybuilders entered this year. However, as a natural bodybuilder, I realize that in order to make solid gains, I need to really devote a significant amount of time towards offseason growth.
After having placed 3rd at the 2011 NPC Washington Ironman, I was a little disappointed I didn't do better. Ken Ralson told me something backstage at the Washington Ironman that was very encouraging, he said, "Bodybuilding is not a race. It's a marathon. You get better every time." Time to grow!
What One Tip Would You Give Other Bodybuilders?
Do not get caught up in the complexity of things. Simplicity and consistency is the key! The more you complicate things, the more time you spend trying to figure out your diet, your training, your schedule, etc. and the less time you have enjoying life. The things that built muscle in the past are the very same that will build muscle today.
If you find yourself on top of an exercise ball, doing dumbbell curls while standing on one leg...stop doing that, and think to yourself: "Is this what bodybuilders of the past did to achieve a winning physique?" No! Man up and squat, deadlift, press, and pull. The basic compound lifts are still what works!
Who Are Your Favorite Bodybuilders?
Arnold Schwarzenegger has been, and always will be my favorite bodybuilder. In my opinion, he is the reason that bodybuilding is what it is today. His incredible physique and matching charm and charisma were what set him apart from the rest. He is the wolf on top of the hill.
One guy that you should keep your eye out for that has great potential is a local bodybuilder here named Justin Young. I must also pay tribute to the guy that inspired me to step out of the weight room and onto the stage: Aaron Orton, he is a trainer and the owner of Genuine Fitness here in Eugene, OR and recently placed first in his class at the 2010 NPC Washington Ironman, and has had great success as a coach this year in the northwest.
What Features Do You Use On Bodybuilding.com?