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Amateur Bodybuilder of the Week: John Smith

Amateur Bodybuilder of the Week: John Smith! - Pics and info and more!

  • Name: John Smith
  • E-mail:
  • Age: 24
  • Where: Spokane, Washington
  • Height: 5'10"
  • Weight: 185 Lbs
  • Years Bodybuilding :8
  • Favorite Bodypart: Back
  • Favorite Exercise: Seated Row
  • Favorite Supplements: SuperPump250

How Did You Get Started?

When I was kid, I grew up watching all the Arnold movies like Predator, Terminator, Conan the Barbarian and more. After watching all the movies, I just wanted to look like and be like Arnold and nothing else. Then from there, I was able to convince my dad to buy Muscle and Fitness and MuscleMag magazines. As soon as I saw the bodies of Flex Wheeler and Lee Labrada, I was hooked and wanted to be a bodybuilder. I got really serious about dieting and training and entered my first competition at 16 years old and took 2nd place in the junior class. I have now competed in 17 contests to date.

John Smith.
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John Smith.

What Workout Plan Worked Best For You?

I look to focus on one body part at a time. Here is a typical week for me.

Day 1 - Back/Hamstrings:

Day 2 - Chest:

Day 3 - Shoulders:

Day 4 - Arms:

Day 5 - Quadriceps/Calves:

Day 6 & 7 - Rest

John Smith.
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John Smith.

What Nutrition Plan Has Worked Best For You?

I used a Cyclical Keto Diet (CKD), which has a lot of great articles on. I would follow this diet Monday through Saturday and then I would carb up on Sunday using 2 cups of oatmeal. On Sunday I would still eat my 7 normal meals, but I would spread the 2 cups of oatmeal throughout the day. I lost 41 pounds using this diet. I didn't focus too much on the calories because my main focus was on keeping a positive nitrogen balance and my carbs low.

Meal 1 - 6:30 AM:

Meal 2 - 9:00 AM:

Meal 3 - 11:15 AM: Pre-Workout

12:00 PM: Workout

Meal 4 - 1:00 PM: Post Workout

Meal 5 - 2:30 PM:

Meal 6 - 6:00 PM:

Meal 7 - 9:00 PM:

John Smith.
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John Smith.

What Supplements Have Given You The Greatest Gains?

I think very highly of MuscleTech, and I had a 2 year endorsement contract with MuscleTech. Their supplements truly do work, and I personally got to see the hard work and effort they put into creating the best bodybuilding supplements out there. I used Nitro-Tech, Hydroxycut Hardcore and SuperPump250 by Gaspari Nutrition.

Why do you love Bodybuilding?

I love bodybuilding because it's a healthy lifestyle change that I can continue to do up until I am a senior citizen.

What Motivates You To Follow A Healthy Lifestyle?

My Bachelors of Science degree is in Health Promotion and Wellness. I feel that I have a duty to help others improve their lifestyle, and more importantly, their long term health. Fortunately, I happen to love health and fitness, so I never get tired of health promotion.

What Made You Want To Achieve Your Goals?

I am very competitive, have very high expectations, and a great support group. I haven't competed in 4 years, and I was very anxious to step back on stage. I knew that if I committed myself 100% to getting ready for my last contest, that I would have the help of my friends and family to make sure that I would bring the best package to the stage. I didn't want to let them or myself down, so my motivation stayed up the entire 16 weeks of contest prep.

What Are Your Future Bodybuilding Plans?

I just competed in the Empire Classic Light weight class and took 3rd. I am going to take the rest of the season off and bulk up to prepare for next season.

What One Tip Would You Give Other Bodybuilders?

If you have the discipline, desire, patience and motivation you can really achieve the goals you have set for yourself in the sport and in life.

John Smith.
+ Click To Enlarge.
John Smith.

Who Are Your Favorite Bodybuilders?

Arnold Schwarzenegger, Dexter Jackson and Jay Cutler.

What Features Do You Use On is where I learned about the cyclical keto diet, which helped me lose 41 pounds for my last competition. I also use to order all of my supplements.

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