Joe's Daily Journal

joecamp4 · 07-10-2002, 09:01 AM

Today is the day to get serious. This afternoon is Back and Biceps day using the following routine:

Wide grip lat pulldown 3 X 10
Close Grip lat pulldown 3 X 10
Dumbell Row 3 X 8
Hammer Curl 3 X 10
EZ curl 3 X 8
Isolation Curl 3 x 8

For diet, I need to make some changes which I will also start today (thanks J'Bo)!

Starting with:
Meal #1
4 eggwhites, 1 whole egg
1 cup oatmeal

Meal #2
2 scoops protein w/ 10 oz water

Meal #3
Salad w/ Chicken breast -Restaurant serving

Meal #4
1 can Tuna & 1/2 Avocado

Meal #5
2 scoops protein w/ 10 oz water

Meal #6
1 Chicken breast and string beans sauteed in olive oil

J'Bo · 07-10-2002, 11:25 AM

Looks good, your on the right track. What about those essential fats though? You need more than an avacado. Try to get some flax seed oil or Udo's today. Dont forget to drink at least 5 liters of water (the mmost important ingrediant). Please edit your food and seperate into Meal one: Meal two: etc. plus add the serving sizes.

joecamp4 · 07-10-2002, 11:48 AM

After refining the info received from my post in "Training", here is the routine I will follow religiously for 8 weeks. The rep structure will be 3 X 8-10:

Monday:
Flat Bench, Incline BB, Dumbell Flyes
Rope Pulldowns, French Press, Dumbell Kickback

Tuesday:
Cardio 40 min run / Abs

Wednesday:
Lat pulldowns (wide grip, close grip)
Dumbell Rows
Cable Curls, Hammer Curls, EZ Curls

Thursday:
Rest

Friday:
Military Press, Front Raise, Side Raise, Bent-Over Rows, Shrugs
Cardio 40 min run / Abs

Saturday:
Squats, Dead Lifts, Lying Leg Curl, Calf Raises

Sunday:
Rest

joecamp4 · 07-10-2002, 02:46 PM

Damn...had a couple beers at lunch. Following it up with meal#4 above...tuna and avocado. I've got to get a handle on the beers.

J'Bo · 07-10-2002, 06:55 PM

Quote:

Originally posted by joecamp4
After refining the info received from my post in "Training", here is the routine I will follow religiously for 8 weeks. The rep structure will be 3 X 8-10:

Monday:
Flat Bench, Incline BB, Dumbell Flyes
Rope Pulldowns, French Press, Dumbell Kickback

Tuesday:
Cardio 40 min run / Abs

Wednesday:
Lat pulldowns (wide grip, close grip)
Dumbell Rows
Hammer Curls, EZ Curls, Isolation

Thursday:
Cardio 40 min run / Abs

Try moving this cardio day to Fridays workout after your shoulder weights

Friday:
Military Press, Front Raise, Side Raise, Shrugs, Bent-Over Rows
Squats, Leg Extension, Lying Leg Curl, Calf Raises

Do your bent over rows before your shrugs. Move your leg day to Saturdays and cut the cardio on sat. out. You should add deadlifts to your leg workouts because they target so many muscles at once. Take the leg extensions out as your quads will be worked enough with the squats. You can add the leg extensions in next routine, cause they are more for shaping rather than toning

Saturday:
Cardio 40 min run / Abs

[b]Really consider cutting this cardio out, it may put you over the top. You dont want to over train.

Sunday:
Rest

Otherwise this looks like a good plan for you, so make some adjustments and stick to this plan.
You can edit/delete the last posting and so you dont have to re-post the routine once you make changes.
Beers at lunch hey? Now i know why you werent making changes before, you naughty boy.

joecamp4 · 07-11-2002, 08:57 AM

Beers at lunch hey? Now i know why you werent making changes before, you naughty boy. [/quote]

I know...backing off on the beers is going to be a tough one to overcome

Anyways, I made the appropriate changes and will follow this routine through for 8 weeks.
I had a great back/bi workout last night.

I'm finding that it is difficult to get down enough calories. I know for a fact that I was not getting in enough, so yesterday I used fitday to track my diet and barely managed to get in 1700 calories with the following ratios:

Protein 50%
Carbs 15%
Fats 35%

Are these ratios alright? Am I getting enough calories?

Thanks again for all the tips J'BO

Joe

J'Bo · 07-11-2002, 09:37 AM

No you need way more carbs then that.
Post what you ate in your journal.
We can make some changes.

BTW great changs to the routine, you will really like these workouts.

Also if you want to quote a post, there is a little button on the far bottom right of every post. Just click the button and it will bring you to a new post with the quote in it.

joecamp4 · 07-11-2002, 09:44 AM

Here is yesterdays diet, 07/10/02:

Meal#1
3 egg whites, 1 whole egg
1 cup oatmeal

Meal #2
2 scoops protein, 10 oz water

Meal #3
1 can Tuna, 1/2 avocado
2 beers

Meal #4
2 scoops protein, 10 oz water

Meal #5
Lean Meatloaf (appx 2 cups), sauteed carrots in olive oil

Meal #6
1 scoop protein, 1 tbls peanut butter, 10 oz water

joecamp4 · 07-11-2002, 09:46 AM

07/11/02

Meal #1
1 cup cottage cheese, 1 banana, 1/2 cup yogurt, 1 cup oatmeal

Meal #2
2 Scoops Protein, 10 oz Water

Meal #3
1 can tuna, 1 tbsp mayo, 1/2 avocado

Meal #4
1.5 cups lean meatloaf

Meal #5
2 scoops protein, 1 tbsb PB, 1/2 cup almonds

Leslie · 07-11-2002, 09:52 AM

Quote:

Originally posted by joecamp4
Here is yesterdays diet, 07/10/02:

Meal#1
3 egg whites, 1 whole egg
1 cup oatmeal

Meal #2
2 scoops protein, 10 oz water

Meal #3
1 can Tuna, 1/2 avocado
2 beers

Meal #4
2 scoops protein, 10 oz water

Meal #5
Lean Meatloaf (appx 2 cups), sauteed carrots in olive oil

Meal #6
1 scoop protein, 1 tbls peanut butter, 10 oz water

1.You need more protein- add more egg whites. 2.Obviously the beer is a NO NO 3.How lean? Try to stick with greens. carrots have alot of sugar. Steer away from cooking with olive oil. when heated it turns to saturated fats. STick with Pam. 5.Add another scoop of protein here

I am not an expert, but I thought I'd try and help you out as much as I can. You are doing ok Joe

Leslie · 07-11-2002, 09:54 AM

Quote:

Originally posted by joecamp4
07/11/02

Meal #1
1 cup cottage cheese, 1 banana, 1/2 cup yogurt, 1 cup oatmeal

Way too many carbs this meal! Cottage cheese and yogurt are not the best foods to eat (SUGAR) Stick with the egg whites

J'Bo · 07-11-2002, 09:58 AM

Quote:

Originally posted by joecamp4
Here is yesterdays diet, 07/10/02:

Meal#1
3 egg whites, 1 whole egg
1 cup oatmeal

Need more protein in this meal. Need 3 more egg whites and 1 more yolk

Meal #2
2 scoops protein, 10 oz water

Need carbs here. Piece of fruit plus flax or udos oil or 4 strawberries plus 3 tablespoons of heavy cream in your shake

Meal #3
1 can Tuna, 1/2 avocado
2 beers

Once again you need carbs here. 3/4 cup of brown rice or a sweet potato

Meal #4
2 scoops protein, 10 oz water

Same as meal 2 suggestions

Meal #5
Lean Meatloaf (appx 2 cups), sauteed carrots in olive oil

Add a fat. Maybe 1 tablespoon of dressing on veggies. Use another veggy carrots have too much sugar

Meal #6
1 scoop protein, 1 tbls peanut butter, 10 oz water

That is natural pb? Need 1.5 scoops of protein at least. Try chicken and mayo or tuna and flax or protein shake and flax or pb

If you make these adjustments your calorie count will be good. Minue the beer of course. How many liters of water did you have?

craig777 · 07-11-2002, 10:02 AM

Hey Joe, you have two extremely gorgeous ladies in here helping you out, how did you do it. C'mon tell me your secret.

Good luck, and keep with it.

J'Bo · 07-11-2002, 10:03 AM

Quote:

Originally posted by joecamp4
07/11/02

Meal #1
1 cup cottage cheese, 1 banana, 1/2 cup yogurt, 1 cup oatmeal

Hey Joe, whats going on? banana=carbs, oatmeal=carbs, yogurt=carbs. Where is your protein bud? No bananas (too much carbs for a cutting diet) Cottage cheese is ok (still need more protein) No yogurt (too much sugar, plus you already had cottage cheese).

Skip all this dairy! You need better sources of food. 6 egg whites 2 yolks (for your fats) plus oatmeal.

Clean up for the rest of the day.
Chuck your yogurt and cottage cheese out the window buddy. Feed your bananas to the dog.

J'Bo · 07-11-2002, 10:04 AM

BTW Craig, he got us cause he listens to us.

craig777 · 07-11-2002, 10:06 AM

Quote:

Originally posted by J'Bo
BTW Craig, he got us cause he listens to us.

Well Joe they know what they are talking about. Nice to look at too.

joecamp4 · 07-11-2002, 10:11 AM

Quote:

Originally posted by Leslie2196

Way too many carbs this meal! Cottage cheese and yogurt are not the best foods to eat (SUGAR) Stick with the egg whites

Got it...I guess I'm getting burnt on egg whites

. Sounds like I just need to get used to them...thanks for the info

joecamp4 · 07-11-2002, 10:18 AM

Quote:

Originally posted by J'Bo

Hey Joe, whats going on? banana=carbs, oatmeal=carbs, yogurt=carbs. Where is your protein bud? No bananas (too much carbs for a cutting diet) Cottage cheese is ok (still need more protein) No yogurt (too much sugar, plus you already had cottage cheese).

Skip all this dairy! You need better sources of food. 6 egg whites 2 yolks (for your fats) plus oatmeal.

Clean up for the rest of the day.
Chuck your yogurt and cottage cheese out the window buddy. Feed your bananas to the dog.

This makes sense. No problem cleaning up for the rest of the day...I have Tuna/Avocado, beef/veggies and plenty of protein powder to get me through until dinner.

This journal is the greatest...what a way to be held accountable and to get some great advice

Thanks for taking the time to help me out

J'Bo · 07-11-2002, 10:19 AM

Yes it took me awhile to get used to the eggs, now i just eat my breakfast meal as a function meal rather than a tasty meal. The rest of the day is for tasty foods like brown rice, hahha.

joecamp4 · 07-11-2002, 10:32 AM

Quote:

Originally posted by craig777
Hey Joe, you have two extremely gorgeous ladies in here helping you out, how did you do it. C'mon tell me your secret.

Good luck, and keep with it.

I KNOW

...Evidentally the secret is to NOT know what you're doing

J'Bo · 07-11-2002, 10:41 AM

Plus he is from sunny california, and i need a visa.
LOL.

joecamp4 · 07-11-2002, 10:41 AM

Quote:

Originally posted by craig777

Well Joe they know what they are talking about. Nice to look at too.

NO KIDDING

...I have a new motivation for my workout and diet now because I know if I post it, I'll get kicked the real deal from some gorgeous ladies...

Joe

joecamp4 · 07-11-2002, 10:11 PM

Per fitday, my daily intake for the 11th is as follows:

Calories 2157
Protein 40%
Fat 40%
Carbs 20%

See foods consumed in above post...I know, meal#1 could have been better

J'Bo · 07-11-2002, 10:34 PM

Quote:

Originally posted by joecamp4
07/11/02

Meal #1
1 cup cottage cheese, 1 banana, 1/2 cup yogurt, 1 cup oatmeal

You know for tommorrow what you should do here, right?

Meal #2
2 Scoops Protein, 10 oz Water

Please add some fat in and fast. You also need a fruit here: peach, blueberries, strawberries, or an apple

Meal #3
1 can tuna, 1 tbsp mayo, 1/2 avocado

You know that you need carbs so why arent there any in here?

Meal #4
1.5 cups lean meatloaf

Repeat on the fat

Meal #5
2 scoops protein, 1 tbsb PB, 1/2 cup almonds

Use 2 Tablespoons of pb instead.

Carbs and fat are not the enemy here, its sugar. We are trying to use slow burning carbs and fat to control your insulin. If you arent consuming fat and carbs your diet wont work. Please add the fat and carbs tommorrow.

joecamp4 · 07-12-2002, 08:10 AM

Starting the day off right today...5 egg whites, 2 yolks, 1/2 cup oatmeal.

Before lunch, I will go to the store to pick up some flax seed oil, sweet potatos for my carbs, and a jar of nat PB to keep at my desk.

Thanks again

J'Bo · 07-12-2002, 10:40 AM

You are doing great. Keep it up, looks good.

joecamp4 · 07-12-2002, 11:37 AM

Just got back from the store with additions to what I brought to work for today:

Flaxseed oil
2 apples
1 sweet potato
heavy cream
Nat PB

Slowly getting this diet thing down

Working Shoulders this afternoon

Feeling good about everything...

07-10-2002, 11:48 AM	#3
joecamp4 Registered User Join Date: Jul 2002 Location: Los Angeles, CA Posts: 107	After refining the info received from my post in "Training", here is the routine I will follow religiously for 8 weeks. The rep structure will be 3 X 8-10: Monday: Flat Bench, Incline BB, Dumbell Flyes Rope Pulldowns, French Press, Dumbell Kickback Tuesday: Cardio 40 min run / Abs Wednesday: Lat pulldowns (wide grip, close grip) Dumbell Rows Cable Curls, Hammer Curls, EZ Curls Thursday: Rest Friday: Military Press, Front Raise, Side Raise, Bent-Over Rows, Shrugs Cardio 40 min run / Abs Saturday: Squats, Dead Lifts, Lying Leg Curl, Calf Raises Sunday: Rest Last edited by joecamp4 : 07-11-2002 at 08:46 AM.
	I have found the Iron to be my greatest friend. It never freaks out on me, never runs. Friends may come and go. But two hundred pounds is always two hundred pounds. - Henry Rollins

07-11-2002, 08:57 AM	#6
joecamp4 Registered User Join Date: Jul 2002 Location: Los Angeles, CA Posts: 107	Beers at lunch hey? Now i know why you werent making changes before, you naughty boy. [/quote] I know...backing off on the beers is going to be a tough one to overcome Anyways, I made the appropriate changes and will follow this routine through for 8 weeks. I had a great back/bi workout last night. I'm finding that it is difficult to get down enough calories. I know for a fact that I was not getting in enough, so yesterday I used fitday to track my diet and barely managed to get in 1700 calories with the following ratios: Protein 50% Carbs 15% Fats 35% Are these ratios alright? Am I getting enough calories? Thanks again for all the tips J'BO Joe Last edited by joecamp4 : 07-11-2002 at 09:48 AM.
	I have found the Iron to be my greatest friend. It never freaks out on me, never runs. Friends may come and go. But two hundred pounds is always two hundred pounds. - Henry Rollins

07-11-2002, 09:37 AM	#7
J'Bo Cuddle Slut Join Date: May 2002 Location: Back in Canada Posts: 9,753 Photos: 6	No you need way more carbs then that. Post what you ate in your journal. We can make some changes. BTW great changs to the routine, you will really like these workouts. Also if you want to quote a post, there is a little button on the far bottom right of every post. Just click the button and it will bring you to a new post with the quote in it. Last edited by J'Bo : 07-11-2002 at 09:40 AM.
	....and thats my $.02

07-11-2002, 09:44 AM	#8
joecamp4 Registered User Join Date: Jul 2002 Location: Los Angeles, CA Posts: 107	Here is yesterdays diet, 07/10/02: Meal#1 3 egg whites, 1 whole egg 1 cup oatmeal Meal #2 2 scoops protein, 10 oz water Meal #3 1 can Tuna, 1/2 avocado 2 beers Meal #4 2 scoops protein, 10 oz water Meal #5 Lean Meatloaf (appx 2 cups), sauteed carrots in olive oil Meal #6 1 scoop protein, 1 tbls peanut butter, 10 oz water
	I have found the Iron to be my greatest friend. It never freaks out on me, never runs. Friends may come and go. But two hundred pounds is always two hundred pounds. - Henry Rollins

07-11-2002, 09:46 AM	#9
joecamp4 Registered User Join Date: Jul 2002 Location: Los Angeles, CA Posts: 107	07/11/02 Meal #1 1 cup cottage cheese, 1 banana, 1/2 cup yogurt, 1 cup oatmeal Meal #2 2 Scoops Protein, 10 oz Water Meal #3 1 can tuna, 1 tbsp mayo, 1/2 avocado Meal #4 1.5 cups lean meatloaf Meal #5 2 scoops protein, 1 tbsb PB, 1/2 cup almonds Last edited by joecamp4 : 07-11-2002 at 10:08 PM.
	I have found the Iron to be my greatest friend. It never freaks out on me, never runs. Friends may come and go. But two hundred pounds is always two hundred pounds. - Henry Rollins

07-10-2002, 09:01 AM	#1
joecamp4 Registered User Join Date: Jul 2002 Location: Los Angeles, CA Posts: 107	Joe's Daily Journal Today is the day to get serious. This afternoon is Back and Biceps day using the following routine: Wide grip lat pulldown 3 X 10 Close Grip lat pulldown 3 X 10 Dumbell Row 3 X 8 Hammer Curl 3 X 10 EZ curl 3 X 8 Isolation Curl 3 x 8 For diet, I need to make some changes which I will also start today (thanks J'Bo)! Starting with: Meal #1 4 eggwhites, 1 whole egg 1 cup oatmeal Meal #2 2 scoops protein w/ 10 oz water Meal #3 Salad w/ Chicken breast -Restaurant serving Meal #4 1 can Tuna & 1/2 Avocado Meal #5 2 scoops protein w/ 10 oz water Meal #6 1 Chicken breast and string beans sauteed in olive oil Last edited by joecamp4 : 07-10-2002 at 12:12 PM.

07-10-2002, 11:25 AM	#2
J'Bo Cuddle Slut Join Date: May 2002 Location: Back in Canada Posts: 9,753 Photos: 6	Looks good, your on the right track. What about those essential fats though? You need more than an avacado. Try to get some flax seed oil or Udo's today. Dont forget to drink at least 5 liters of water (the mmost important ingrediant). Please edit your food and seperate into Meal one: Meal two: etc. plus add the serving sizes.
	....and thats my $.02

07-10-2002, 02:46 PM	#4
joecamp4 Registered User Join Date: Jul 2002 Location: Los Angeles, CA Posts: 107	Damn...had a couple beers at lunch. Following it up with meal#4 above...tuna and avocado. I've got to get a handle on the beers.
	I have found the Iron to be my greatest friend. It never freaks out on me, never runs. Friends may come and go. But two hundred pounds is always two hundred pounds. - Henry Rollins

07-11-2002, 10:02 AM	#13
craig777 Senior Member Elite Member Join Date: Feb 2002 Location: San Antonio TX Posts: 1,961	Hey Joe, you have two extremely gorgeous ladies in here helping you out, how did you do it. C'mon tell me your secret. Good luck, and keep with it.

07-11-2002, 10:04 AM	#15
J'Bo Cuddle Slut Join Date: May 2002 Location: Back in Canada Posts: 9,753 Photos: 6	BTW Craig, he got us cause he listens to us.
	....and thats my $.02

07-11-2002, 10:19 AM	#19
J'Bo Cuddle Slut Join Date: May 2002 Location: Back in Canada Posts: 9,753 Photos: 6	Yes it took me awhile to get used to the eggs, now i just eat my breakfast meal as a function meal rather than a tasty meal. The rest of the day is for tasty foods like brown rice, hahha.
	....and thats my $.02

07-11-2002, 10:41 AM	#21
J'Bo Cuddle Slut Join Date: May 2002 Location: Back in Canada Posts: 9,753 Photos: 6	Plus he is from sunny california, and i need a visa. LOL.
	....and thats my $.02

07-11-2002, 10:11 PM	#23
joecamp4 Registered User Join Date: Jul 2002 Location: Los Angeles, CA Posts: 107	Per fitday, my daily intake for the 11th is as follows: Calories 2157 Protein 40% Fat 40% Carbs 20% See foods consumed in above post...I know, meal#1 could have been better
	I have found the Iron to be my greatest friend. It never freaks out on me, never runs. Friends may come and go. But two hundred pounds is always two hundred pounds. - Henry Rollins

07-12-2002, 08:10 AM	#25
joecamp4 Registered User Join Date: Jul 2002 Location: Los Angeles, CA Posts: 107	Starting the day off right today...5 egg whites, 2 yolks, 1/2 cup oatmeal. Before lunch, I will go to the store to pick up some flax seed oil, sweet potatos for my carbs, and a jar of nat PB to keep at my desk. Thanks again Last edited by joecamp4 : 07-12-2002 at 08:52 AM.
	I have found the Iron to be my greatest friend. It never freaks out on me, never runs. Friends may come and go. But two hundred pounds is always two hundred pounds. - Henry Rollins

07-12-2002, 10:40 AM	#26
J'Bo Cuddle Slut Join Date: May 2002 Location: Back in Canada Posts: 9,753 Photos: 6	You are doing great. Keep it up, looks good.
	....and thats my $.02

07-12-2002, 11:37 AM	#27
joecamp4 Registered User Join Date: Jul 2002 Location: Los Angeles, CA Posts: 107	Just got back from the store with additions to what I brought to work for today: Flaxseed oil 2 apples 1 sweet potato heavy cream Nat PB Slowly getting this diet thing down Working Shoulders this afternoon Feeling good about everything...
	I have found the Iron to be my greatest friend. It never freaks out on me, never runs. Friends may come and go. But two hundred pounds is always two hundred pounds. - Henry Rollins