Joe's Daily Journal

[Leslie]

Originally posted by joecamp4
As far as fats go, I also have Natural PB and Heavy cream to incorporate if the Flax gets nasty.

IF the flax gets nasty?? Think again babe, it IS NASTY

but you get used to it

 

[Jodi]

Joe -with your stats you need alot more protein than your getting now. You should be in the 300 Gram range, not barely hitting 200. You definately need to increase it but do it gradually. JMO

 

[w8lifter]

Originally posted by mochy
Hey Joe! What are your stat. Just curious cuz you may need more protein than what your have.

BTW - I would look into using another fat source as well as the Flax. Flax is pretty nasty and you may not want that much of it in your diet. Just a suggestion.

I have to get all the way to the bottom of the page, after many replies, before someone asks for stats!?!

thank you mochy.

Now, how old are you?

 

[joecamp4]

Hi w8,

I'm 33

 

[w8lifter]

Damn, you guys are tearing him apart!


Joe, how long have you been lifting and how long have you been undereating? And what was your diet like before finding IM?

 

[joecamp4]

I've been lifting inconsistently for about 5 years...and unconciously undereating for a few years. My diet before was sporadic. I usually ate somewhat decent foods, but also cheated quite a bit. I also put down the booze, which I am trying to slowly moderate.

BTW, I have been on the diet within this thread for three days and feel great.

 

[J'Bo]

W8, he was asked his stats a long time ago, they are just in another thread.

Leslie and Mochy, Udo's oil is a great efa oil and tastes pretty good. It is available at any health food store in the fridge.

Mochy, his protein does need to come up but he has been eating very little for the last year so i suggested going up slowly. Once he gets this down packed he can move it on up. Haha.

Joe, looks like you are doing awesome today. Great to hear! Keep up the good work.

 

[joecamp4]

Thanks again...its off to do shoulders now. When I'm done, I am going to post my complete day. Diet and Workout, for critique.

Joe

 

[w8lifter]

Thanks J'bo

Joe...you're doing much better than you were that's for sure. I really think you should focus on eating enough food for a while. I see no reason to cut cottage cheese at this point. It can be taken out in a few weeks as a tweak.

Originally posted by joecamp4
Here is today's menu:

MEAL #1
5 EGG WHITES
2 WHOLE EGGS
1/2 CUP OATMEAL

At your stats, you could get away w/ 3 yolks & 6-7 whites...hell, at my stats I get away w/ it so add another yolk here, it's help w/ the calories

MEAL #2
2 SCOOPS PROTEIN
1 TBSP FLAXSEED OIL
APPLE


MEAL #3
1 CAN TUNA, 1 TBSP MAYO
SWEET POTATO

You could probably do better by moving the sweet potato to Meal 4, and adding veggies here instead

MEAL #4
2 SCOOPS PROTEIN
1 TBSP FLAXSEED OIL
APPLE

Skip the apple here and put the sweet potato here instead.

MEAL #5
MEAT
VEGGIES
1 TBSP FLAXSEED OIL

MEAL #6
2 SCOOPS PROTEIN
1 TBSP FLAXSEED OIL

P.S. Sorry about the all caps above...I cut /pasted it from a spreadsheet

 

[joecamp4]

Here is my breakdown for today:

Protein: 251 grams 50%
Carbs: 117 grams 20%
fat: 81 grams 30%

Workout: Shoulders
Military Press (2 X 10)
Front Raise/Side Raise/Bent Over Row (Triset 3 X 10)
Shrugs (2 X 10)

Didn't get the cardio in today as planned, but I will get that first thing in the morning then do legs in the afternoon.

Joe

 

[J'Bo]

Great job Joe. I do think that you could take w8's advice on the diet stuff posted above. You should be comfortable with the amount of food we have outlined for you, so make these changes as soon as you feel you can. Great day.

 

[joecamp4]

Thanks J'Bo...those shoulder trisets are great! I'm aching today... I will be doing legs later tonight and I did about an hour of hashing (running with the Hash House Harriers...for those unaware of this club, we are a drinking club with a Running problem) although now I keep the beers to a minimum.

Here's today's diet so far:

Meal #1
5 egg whites, 3 yolks
Peach

Meal #2
2 Scoops Protein, Flax Seed Oil

Meal #3
Lean Pork Chop
Green Beans

Meal #4
2 Scoops Protein
2 tbsp PB
Peach

Meal #5 and 6
undetermined as of now, but I will update later

That's it for now. I hope everybody is having a nice weekend.
Joe

 

[joecamp4]

My in-laws just got back from Italy, so they cooked up some Italian style pizza and brought out some Italian liquers...my meal 5 and 6 somewhat suffered by the booze. I maintained on the Pizza and had only one piece, but I had a few glasses of booze.

I did get my workouts in today and my legs will be sore as hell tomorrow

 

[J'Bo]

Make sure you eat well tommorrow, so that your legs and tris can repair. That means no beers, tell the in laws to put them on ice.

 

[joecamp4]

Definitely...As of today, no more beers! I've known for a long time that I won't reach my goals while still consuming beer. From now on, nothing but water.
Joe

 

[Leslie]

Joe I have a feeling you may be reaching for a Heineken at this moment....PUT THE BOTTLE DOWN!!!

 

[joecamp4]

 

[lina]

Originally posted by w8lifter
Damn, you guys are tearing him apart!

Joe

Just wanted to stop in to say 'hi'! Wo-weee!!! You have lots of help from the beautifal ladies at IM, you are in goooood hands buddie!!! Nice menu there!

 

[joecamp4]

Hi lina...thanks for taking the time to look at my journal. I know, I have received some great advice from some great ladies here at IM...its no wonder I get no work done in the office anymore, I'm too busy checking out these boards...I'm beyond hooked!

Anyways, here is todays breakdown:

I can barely walk due to working legs yesterday...it feels great!

Calories 2111
Fat 109 50%
carbs 79 10%
protein 217 40%

Looking at this breakdown, I could've used more carbs and less fat.

Thats it for today

 

[J'Bo]

Yes we will try to raise your carbs and protein, need to see some meal outlines though instead of just totals. You could have just had beer all day. LOL.

 

[joecamp4]

I actually made it through the day without any beers yesterday

Here is a breakdown of my meals for yesterday:

Meal #1
5 egg whites, 3 yolks
peach

Meal #2
2 scoops protein, 2 tbsp PB

Meal #3
Lean pork chop, 1 cup string beans

Meal #4
2 scoops protein, 2 tbsp PB
.5 cup strawberries

snack:
.5 cup unsalted, cashews

Meal #5
1.5 cup (appx) lean pork roast
1 cup zucchini

You're right, after that leg workout, stairs are brutal...in a good way!

 

[joecamp4]

Today's Menu:

Meal #1
5 egg whites, 3 yolks
1 cup oatmeal

Meal #2
2 scoops protein
2 tbsp PB
apple

Meal #3
Chicken breast, broccoli

Meal #4
2 scoops protein
2 tbsp PB
apple

Meal #5
Beef
Veggies

Meal #6
2 scoops protein
1 tbsp PB

Here is the breakdown:
Calories 2362
fat 88 30%
carbs 115 20%
protein 289 50%

This looks much better than yesterdays breakdown.

I have trouble eating so much food...I feel overly full all day long.

Joe

 

[joecamp4]

Heres todays workout: Chest and Tri's

Flat Bench 3 x 8
Incline Bench / DB Flyes (superset) 3 x 8
Rope pulldown / French Press / DB Kickback (triset) 3 x 8

 

[joecamp4]

Started the day with:

Meal #1
2 scoops protein
1/4 cup cashews
apple

Meal #2
Chicken Breast
Brocolli
Flax Seed Oil

Meal #3
BBQ Chicken Pizza, Whole wheat crust, minimal cheese
(not the best choice, but it was either this or pasta)

Meal #4
Advantage MRP
1 tbsp PB

Meal #5
Lean Tri Tip
Lima Beans
String Beans

Lots of water!!!

 

[Leslie]

So far so good

 

[joecamp4]

It's kind of strange....I've made these drastic dietary changes and have been strictly following them (with the exception of about 2 beers and a couple snifters of Italian Liquer) and my weight has not moved at all. I know a week is not very long, but I figured I would've lost a pound or 1/2 inch in the waist...but nothing! Whats going on???

 

[Leslie]

STAY AWAY FROM THE SCALE!!!!!!!
It can F*&# with you! Use the mirror and your clothes to gauge your progress. Getting your bodyfat done along with body measurements is anither way too.....
But whatever you do ......STAY OFF THAT SCALE AND STOPPING YER DRINKING

 

[joecamp4]

I think my own questions and concerns about my metabolism speeding up have been answered...I have been starving all day today even though I'm eating lots of food. I'm thinking my body has gotten used to the big increase in food and is finally responding...Eat up!

Joe

 

[J'Bo]

Sounds like you are going to do great, just keep up the good work. Give it some time! Miracles dont happen in a week. You thought you would lose a 1/2 inch, baby that is a really hard thing to do. Just keep on eating and dont forget to drink at least 6 liters of water (not beer) a day, that makes a big difference. Once you stop changing we will adjust your diet, for now GO EAT! Hahaa. Hows the training going? Dont see any workout entries? Keep up the good work, and yes stay off the scale. You should probably try to go get your bodyfat tested somewhere soon, that way we will have an indication of how far you have to go to get the body you want. You can call a local gym and they usually know of someone who can do it for around $20.

 

[joecamp4]

Meals for the day are located a few posts above. Here's the big breakdown:

Calories 2829
Protein 270 40%
Fat 90 30%
Carbs 243 30%

I was starving all day being why the calories are so high. I ate clean with the exception of lunch (business lunch with only 2 options)

J'bo, I am sticking with the workouts you set up. Yesterdays is in an above post as well.

For today - Cardio, played soccer with my daughter for about 1/2 hour...she wore me out!!!