remind me again Ego....when is your vacation?? Are we going to get progress pics again this year??
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Mass and Chisel: Ego's New Journal
- Thread starter Egoatdoor
- Start date
Egoatdoor said:
Are you doing a 30-50-20 macro split Ego? If so, how are you liking it? I am thinking about dropping my 40-40-20 one, because I don't think I need as much protein as I'm consuming...
b_reed23 said:
I leave on February 23, so I'm a little more than 5 weeks away. Right now, I do not plan to have any pictures taken. There is no one around here I am comfortable with enough yet to ask ( for me to stand in front of in a bikini Speedo!!!
), plus I am taking this a bit less seriously than last year.
FranktheTank said:Are you doing a 30-50-20 macro split Ego? If so, how are you liking it? I am thinking about dropping my 40-40-20 one, because I don't think I need as much protein as I'm consuming...
When I started this Journal 9 months ago, I was shooting for a 30/50/20 macro in the offseason, but never really got there. It was more like a 20-25% protein, 55% carb, 20-25% fat breakdown. It is hard for me to get the carb % down because I am very aggressive with my carb intake pre and post workout, which I really feel helps prevent muscle catabolism.
I have not been taking my creatine/dextrose drink post workout the last three weeks, so I am getting the protein number up and the carb number down a bit. Also, as I reduce my overall carb intake the last couple of weeks at the end here next month, I should be in the 30/50/20 range based on what I've done the last couple of years. I was getting there last week with a 26/55/19 average for the week.
Our body types are different (based on what you described in your Journal), plus I have been training a lot longer than you, so it is hard to say if 40/40/20 is better for you, or if you should move towards my ratios. I seem to metabolize carbs fairly easily, plus as my muscles have matured the last 2 years, I can now build muscle on alot less protein than I did before. I was at 1.5 grams of protein per pound (about 270 grams per day)from mid 2002 through mid 2004 and made huge gains going from a bodyweight in the low 170s to almost 190. Since then I have been in the 1.2 range (220/225 per day) off season since then and have still made gains in muscle development while maintaining fat at a reasonable level. Part of this has been through an increase in lean red meat consumption like eye o round roast, lean hamburger and most recently in Texas, buffalo meat( all of this has less protein per gram) and less chicken and turkey breasts and tuna. The amino acids in the meat have done well for me physique and strength wise in the gym. I am also relying more on real food and less on protein drinks and bars.
Regardless of whatever ratios you use, it is imperative that you get sufficient carbs into your system especially post workout and preferably before training also.
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Off day from the gym. Got to the tanning salon plus did my cowboy shopping! Two boots, a Stetson hat and two shirts. 
Today's nutrition: Low carb Monday as usual lately. 2814 calories, 223 g protein(30%), 344 carbs (45%), 84 fat(25%). 96 ounces of water.
Today's nutrition: Low carb Monday as usual lately. 2814 calories, 223 g protein(30%), 344 carbs (45%), 84 fat(25%). 96 ounces of water.
do you already have your Wranglers?? God..men look SO good in a stetson and bluejeans
b_reed23 said:do you already have your Wranglers?? God..men look SO good in a stetson and bluejeans
Yes. I got them last weekend. 4 pairs.
Ooohhh...I hope I look good at the rodeo!!!! But I may have to defend myself from women wanting to slap me on the butt.
hey..there are worse things in life! I bet your going to be HOT!! wish you had a digi camera !
I had an OK workout this morning. Shoulder exercises were really good and intense, but this day one back routine isn't doing it for me 
:
??? WIDE GRIP PULLDOWNS- 4 SETS 15, 12, 10, 8
??? WIDE GRIP ROWS ON SMITH MACHINE 3 SETS OF 12
??? WEIGHTED CHINS 3 SETS 25 POUND PLATE
??? DUMBBELL PULLOVERS 3 SETS OF 10
I am going to revamp it next week. Either change the exercises or possibly go heavier and with lower reps on the Smith Machine Bent Rows.
Today's nutrition: 4091 calories, 225 g protein(21%), 587 carbs (54%), 119 fat( 25%). Water 120 ounces. The fat was intentionally high. I added extra nuts to my two salads during the day to get the calories up so I would not have to eat a lot at night. I only had 2800 calories yesterday.
:??? WIDE GRIP PULLDOWNS- 4 SETS 15, 12, 10, 8
??? WIDE GRIP ROWS ON SMITH MACHINE 3 SETS OF 12
??? WEIGHTED CHINS 3 SETS 25 POUND PLATE
??? DUMBBELL PULLOVERS 3 SETS OF 10
I am going to revamp it next week. Either change the exercises or possibly go heavier and with lower reps on the Smith Machine Bent Rows.
Today's nutrition: 4091 calories, 225 g protein(21%), 587 carbs (54%), 119 fat( 25%). Water 120 ounces. The fat was intentionally high. I added extra nuts to my two salads during the day to get the calories up so I would not have to eat a lot at night. I only had 2800 calories yesterday.
Wednesday morning cardio: 35 minutes on the treadmill. Worked up to 4.1 MPH. Kept the incline level at 4 and had no lower back tightness afterwards. Finished with 8 minutes of step ups on a high bench with dumbbells.
Nutrition: 3721 calories, 240 g protein (25%), 574 carbs (58%), 72 fat (17%). Forgot to write that I weighed 185 3/4 on Tuesday.
Chest and arms on Thursday.
Nutrition: 3721 calories, 240 g protein (25%), 574 carbs (58%), 72 fat (17%). Forgot to write that I weighed 185 3/4 on Tuesday.
Chest and arms on Thursday.
A good chest, arms and abs workout today.
Today's nutrition: Ate a ton!!
My appetite was jacked all day. 4342 calories, 226 g protein(20%), 676 carbs (59%), 101 fat (21%). 144 ounces of water.
Today's nutrition: Ate a ton!!
My appetite was jacked all day. 4342 calories, 226 g protein(20%), 676 carbs (59%), 101 fat (21%). 144 ounces of water.
Friday was cardio day. 20 minutes on the treadmill. Kept the incline to level 3. Worked up to 4.1 MPH. Finished with step ups. Increased dumbbells from 12 to 15 pounds.
Ate much less today after Thursday's pig out. 3283 calories, 201 g protein(23%), 524 carbs (60%), 66 fat (17%).
Ate much less today after Thursday's pig out. 3283 calories, 201 g protein(23%), 524 carbs (60%), 66 fat (17%).
looks great Ego...remember..we all have those "hunger" days 
mine happen when it's raining outside...
mine happen when it's raining outside...
b_reed23 said:looks great Ego...remember..we all have those "hunger" days
With the drought down here, you'd starve!!
A really good workout Saturday morning. It was such a rush to do clean and presses again after so many weeks! The last set wiped me out. 
Did cardio after weights. 15 minutes on the treadmill and then 6 minutes of step ups.
Nutrition: 4176 calories, 218 g protein(20%), 723 carbs (65%) , 72 fat(15%).
Did cardio after weights. 15 minutes on the treadmill and then 6 minutes of step ups.
Nutrition: 4176 calories, 218 g protein(20%), 723 carbs (65%)
, 72 fat(15%).
Egoatdoor said:With the drought down here, you'd starve!!
probably just what I need!!
Sunday was an outstanding leg workout. Really blasted the quads. 15 rep squats, hacks with a very short 45 second rest period, then a drop set/superset of drop set leg extensions with toes pointed in, supersetted with reps on the adductor ( or whatever its called where you push the thighs out) machine. Then finished with 50 steps of walking dumbbell lunges. My inner quads were on fire all the rest of yesterday.
Didn't "count" yesterday from a nutrition standpoint. My boss flew into town from Dallas late in the afternoon for a couple of days and we met for dinner at local popular seafood restaurant Sunday night for a sort of "get to know you" session and "here's how you're doing so far" type meeting.
Well, this seafood restaurant does not bake its fish. Its all FRIED.
I decided not to seem too "weird" in front of my boss ( I had already passed on alcohol) by asking for something off the menu, so I sucked it up and chalked the meal off as my last "cheat" before vacation. Had calamari (fried of course) and a salad ( which wasn't that great) for an appetizer and then fried shrimp and scallops ( the scallops were HUGE) for the meal. French fries were the only vegetable. No baked potato as an option. I drank three glasses of clear soda. I had to ASK for water from the server. 
I won't be going back to that place, regardless that everyone around here think's its great. 
I was at about 2800 calories for the day and 165 grams of protein before the dinner, so I guess I was close to 4000 and 210 or so of protein at the end of the day.
I'm worried about my meal timing today. I have a dentist appointment at 11:15. Its my first here since I moved and its long overdue. It will interfere with lunch, plus I have to drive a half hour back to the office afterwards before I eat. I am going to try to have a big mid morning snack so I do not have too much time between meals.
Off day from the gym today. Back for back and shoulders Tuesday. My Tuesday back workout has SUCKED the last couple of weeks and I am going to change it for tomorrow. More details to come later.
This is now week 8 out of 12. A little more than 4 weeks until vacation. This week, I cut calories, possibly for the last time, to 3700. Will start cutting sodium content by switching to distilled water, cutting out condiments and reducing canned tuna consumption. More protein now will be from chicken breasts ( I hate chicken breasts
), fish and egg whites. Thermogenic( Xenadrine NRG) intake will now increase from 2 to 4 tablets each day. These are the last planned changes in my nutrition until the last couple of days before vacation. Any other changes in diet and cardio will be adjustments based on how I look as each day and week goes along. I am in much better condition right now than I was at this point last year.
My inner quads were on fire all the rest of yesterday.Didn't "count" yesterday from a nutrition standpoint. My boss flew into town from Dallas late in the afternoon for a couple of days and we met for dinner at local popular seafood restaurant Sunday night for a sort of "get to know you" session and "here's how you're doing so far" type meeting.
Well, this seafood restaurant does not bake its fish. Its all FRIED.
I decided not to seem too "weird" in front of my boss ( I had already passed on alcohol) by asking for something off the menu, so I sucked it up and chalked the meal off as my last "cheat" before vacation. Had calamari (fried of course) and a salad ( which wasn't that great) for an appetizer and then fried shrimp and scallops ( the scallops were HUGE) for the meal. French fries were the only vegetable. No baked potato as an option. I drank three glasses of clear soda. I had to ASK for water from the server. I won't be going back to that place, regardless that everyone around here think's its great. I was at about 2800 calories for the day and 165 grams of protein before the dinner, so I guess I was close to 4000 and 210 or so of protein at the end of the day.
I'm worried about my meal timing today. I have a dentist appointment at 11:15. Its my first here since I moved and its long overdue. It will interfere with lunch, plus I have to drive a half hour back to the office afterwards before I eat. I am going to try to have a big mid morning snack so I do not have too much time between meals.
Off day from the gym today. Back for back and shoulders Tuesday. My Tuesday back workout has SUCKED the last couple of weeks and I am going to change it for tomorrow. More details to come later.
This is now week 8 out of 12. A little more than 4 weeks until vacation. This week, I cut calories, possibly for the last time, to 3700. Will start cutting sodium content by switching to distilled water, cutting out condiments and reducing canned tuna consumption. More protein now will be from chicken breasts ( I hate chicken breasts
), fish and egg whites. Thermogenic( Xenadrine NRG) intake will now increase from 2 to 4 tablets each day. These are the last planned changes in my nutrition until the last couple of days before vacation. Any other changes in diet and cardio will be adjustments based on how I look as each day and week goes along. I am in much better condition right now than I was at this point last year.
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sounds like a solid plan!
My diet sucked today. I spent an hour in the dentist chair, was running around like a maniac at work the rest of the day, went too long between feedings, whichever ones I could fit in, forgot to take most of my supplements and then left the pill container at work when I came home. ARGGHHH!!!! I had to eat a huge meal at 9PM to somewhat get caught up, but my protein consumption was way under par. Enough...chalk it off as a shot day.
3401 calories, 153 protein(17%), 517 carbs (57%), 103 fat (26%).
I've revamped my back workouts, hoping to get more intensity in on Tuesdays.
Here's the old and new Tuesday routine for tomorrow:
OLD:
??? WIDE GRIP PULLDOWNS- 4 SETS 15, 12, 10, 8
??? WIDE GRIP ROWS ON SMITH MACHINE 3 SETS OF 12
??? WEIGHTED CHINS 3 SETS 25 POUND PLATE
??? DUMBBELL PULLOVERS 3 SETS OF 10
NEW
??? T BAR ROWS 4 SETS OF 15, 12, 10, 8
??? THREE TRI SETS OF BODYWEIGHT PULLUPS, CLOSE GRIP
PULLDOWNS 10 REPS AND DB PULLOVERS 12 REPS
??? ONE ARM DB ROWS 2 SETS OF 10 REPS
??? HYPEREXTENSIONS 3 SETS OF 10
And the old and new for Saturday
OLD:
??? CLOSE GRIP PULLDOWNS 3 SETS OF 10
??? SEATED CABLE ROWS 4 SETS OF 12
NEW:
??? WIDE GRIP PULLDOWNS 3 SETS OF 10
??? SEATED CABLE ROWS 4 SETS OF 12
3401 calories, 153 protein(17%), 517 carbs (57%), 103 fat (26%).
I've revamped my back workouts, hoping to get more intensity in on Tuesdays.
Here's the old and new Tuesday routine for tomorrow:
OLD:
??? WIDE GRIP PULLDOWNS- 4 SETS 15, 12, 10, 8
??? WIDE GRIP ROWS ON SMITH MACHINE 3 SETS OF 12
??? WEIGHTED CHINS 3 SETS 25 POUND PLATE
??? DUMBBELL PULLOVERS 3 SETS OF 10
NEW
??? T BAR ROWS 4 SETS OF 15, 12, 10, 8
??? THREE TRI SETS OF BODYWEIGHT PULLUPS, CLOSE GRIP
PULLDOWNS 10 REPS AND DB PULLOVERS 12 REPS
??? ONE ARM DB ROWS 2 SETS OF 10 REPS
??? HYPEREXTENSIONS 3 SETS OF 10
And the old and new for Saturday
OLD:
??? CLOSE GRIP PULLDOWNS 3 SETS OF 10
??? SEATED CABLE ROWS 4 SETS OF 12
NEW:
??? WIDE GRIP PULLDOWNS 3 SETS OF 10
??? SEATED CABLE ROWS 4 SETS OF 12
That new back workout was SO MUCH BETTER!! I got a great pump. My lats were flaring after the tri set and then the one arm rows.
I was really surprised when I got on the scale this morning. It was 187 1/4, UP 3/4 from Saturday and 1 1/2 from last Tuesday. I definitely looked bigger today, but had monster cuts, especially in the legs.
Today's nutrition: 4342 calories, 236 g protein (21%), 684 carbs (61%), 87 fat (18%). I was surprised at the number of calories. I did add extra nuts to my two salads and ate an extra protein bar later in the afternoon. I am personal training a co worker. I met him after work at his gym to go through one of the routines I gave him, so except for the bar, I did not eat for 4 1/2 hours.
On a side note, personal training is TOUGH! His form on deadlifts was all wrong. I had to do a couple of demonstrations and now MY hamstrings and glutes are tied up in knots!
I was really surprised when I got on the scale this morning. It was 187 1/4, UP 3/4 from Saturday and 1 1/2 from last Tuesday. I definitely looked bigger today, but had monster cuts, especially in the legs.
Today's nutrition: 4342 calories, 236 g protein (21%), 684 carbs (61%), 87 fat (18%). I was surprised at the number of calories. I did add extra nuts to my two salads and ate an extra protein bar later in the afternoon. I am personal training a co worker. I met him after work at his gym to go through one of the routines I gave him, so except for the bar, I did not eat for 4 1/2 hours.
On a side note, personal training is TOUGH! His form on deadlifts was all wrong. I had to do a couple of demonstrations and now MY hamstrings and glutes are tied up in knots!
Good for you, helping out someone in need
My calves, hamstrings, inner thighs and glutes have been in pain all day. Those deadlift demos last night plus morning cardio today did a number on these old bones and joints.
Cardio: 40 minutes of walking on the treadmill. Kept incline to level 4. Worked up to 4.3 MPH. Finished with 8 minutes of step ups on a high bench with dumbbells.
I did notice in the mirror that my waist is becoming visibly smaller and the abs are starting to show.
Nutrtion was not clean today. Had lunch out at the invite of a work colleague ( that I could not turn down by any means) and we split an apple pie slice for dessert. Then my credit assistant's baby shower was later in the afternoon. One slice of cake and fruit punch, not too too bad.....
Totals: 3294 calories, 183 protein (22%), 475 carbs(54%), 91 fat (24%). 144 ounces of water.
Cardio: 40 minutes of walking on the treadmill. Kept incline to level 4. Worked up to 4.3 MPH. Finished with 8 minutes of step ups on a high bench with dumbbells.
I did notice in the mirror that my waist is becoming visibly smaller and the abs are starting to show.
Nutrtion was not clean today. Had lunch out at the invite of a work colleague ( that I could not turn down by any means) and we split an apple pie slice for dessert.
Then my credit assistant's baby shower was later in the afternoon. One slice of cake and fruit punch, not too too bad.....Totals: 3294 calories, 183 protein (22%), 475 carbs(54%), 91 fat (24%). 144 ounces of water.
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A great workout Thursday morning. Chest, arms and abs. Energy level was the best its been in weeks and I actually was adding weights and reps to my sets.
My appetite was jacked all morning and afternoon, just like last Thursday, so I was eating something every 90 minutes or so. Today's totals: 4157 calories, 186 g protein(18%), 695 carbs (64%), 86 fat(18%). 168 ounces of water.
Cardio tomorrow morning. I take my trainee through his second workout Friday night. This time, I am warming up and stretching with him too!!!
My appetite was jacked all morning and afternoon, just like last Thursday, so I was eating something every 90 minutes or so. Today's totals: 4157 calories, 186 g protein(18%), 695 carbs (64%), 86 fat(18%). 168 ounces of water.
Cardio tomorrow morning. I take my trainee through his second workout Friday night. This time, I am warming up and stretching with him too!!!
Hey ego! I haven't talked to you in ages! Looks like your doing great! I'm thinking about starting up a journal here.. i gotta get back on track!!! Too many friends and too many night of partying caused weight gain and less exercise..and bathing suit season is coming up! Good to see your still on track!
I'm thinking about starting up a journal here.. i gotta get back on track!!! Too many friends and too many night of partying caused weight gain and less exercise..and bathing suit season is coming up! Good to see your still on track!
I like what it says under your user name...
Time to play catch up.
Friday morning: Cardio. 20 minutes on the treadmill, then 10 minutes of step ups and then 120 twists with a bar. I'm doing the step ups every session now. In the past, as I dieted down, my upper body, particularly the chest, shrunk from the additional cardio. I'm finding that doing the step ups with dumbbells in my hand not only work the quads, hams and glutes, but also pump up my chest and shoulders. I'm not seeing the shrinkage like I did in the past. And working shoulders and back twice a week in addition to these seems to be making the entire upper body bigger.
Nutrition: 3498 calories, 227 g protein(25%), 525 carbs (56%), 78 fat (19%). 144 ounces of water.
Saturday: The longggggg day. Shoulders, back, whey protein drink and then more cardio!! 25 minutes today on the treadmill, but kept the step ups to 5 minutes with lighter dumbbells. Traps were blown out from shrugs and hams felt tight. Really good news of the day: My obliques and serratus were clearly visible for the first time.
Nutrition: 3793 calories, 252 g protein ( 26%), 554 carbs (55%), 86 fat (19%).
Sunday: Legs and abs. Got to the gym 2 1/2 hours earlier than normal because I wanted to get home to watch the conclusion of a 24 hour auto race on TV at 7AM. I took a nap Saturday afternoon, but with only 3 hours sleep at night, I was dragging through the workout.
The weather was great this afternoon, so I got real sun at the pool instead of the fake tanning bed type.
No planned changes to the diet this week. I am on track, so calories and cardio will be kept the same. There will be more fish in my diet the last 3 weeks. I bought tuna steaks and catfish fillets at Costco today, plus turkey burgers.
Monday is an off day. Getting a massage after work and I need serious work on my calves and hamstrings.
An interesting story to tell about Friday night. I met my co worker, Jason, at his Bally's for our second session. I noticed a trainer at the desk eyeing me as I waited for Jason to arrive. When we checked in at the desk, the guy, who was the head personal trainer, said we could not train because the gym did not allow outside personal trainers. He probably saw me Tuesday night showing Jason around and carrying a clipboard. I told him Jason was a co worker who asked for my help, that I was not being paid, and after tonight, would not be back there. Jason was then free to seek out the gym's own services if he wanted. The trainer then said he had seen me training other people there, at which time Jason and I both took offense. I had never been to that gym before Tuesday. We finally ironed it out after a few minutes and I did the session. Seeing that place made me appreciate my gym and working out in the mornings more. It was overcrowded, hot, smelly and there was absolutely no organization on the floor. Plates were all over the place and most dumbbells were not racked properly. We could not find many of the particular weights we needed and it was very annoying.
Friday morning: Cardio. 20 minutes on the treadmill, then 10 minutes of step ups and then 120 twists with a bar. I'm doing the step ups every session now. In the past, as I dieted down, my upper body, particularly the chest, shrunk from the additional cardio. I'm finding that doing the step ups with dumbbells in my hand not only work the quads, hams and glutes, but also pump up my chest and shoulders. I'm not seeing the shrinkage like I did in the past. And working shoulders and back twice a week in addition to these seems to be making the entire upper body bigger.
Nutrition: 3498 calories, 227 g protein(25%), 525 carbs (56%), 78 fat (19%). 144 ounces of water.
Saturday: The longggggg day. Shoulders, back, whey protein drink and then more cardio!! 25 minutes today on the treadmill, but kept the step ups to 5 minutes with lighter dumbbells. Traps were blown out from shrugs and hams felt tight. Really good news of the day: My obliques and serratus were clearly visible for the first time.
Nutrition: 3793 calories, 252 g protein ( 26%), 554 carbs (55%), 86 fat (19%).
Sunday: Legs and abs. Got to the gym 2 1/2 hours earlier than normal because I wanted to get home to watch the conclusion of a 24 hour auto race on TV at 7AM. I took a nap Saturday afternoon, but with only 3 hours sleep at night, I was dragging through the workout.
The weather was great this afternoon, so I got real sun at the pool instead of the fake tanning bed type.
No planned changes to the diet this week. I am on track, so calories and cardio will be kept the same. There will be more fish in my diet the last 3 weeks. I bought tuna steaks and catfish fillets at Costco today, plus turkey burgers.
Monday is an off day. Getting a massage after work and I need serious work on my calves and hamstrings.
An interesting story to tell about Friday night. I met my co worker, Jason, at his Bally's for our second session. I noticed a trainer at the desk eyeing me as I waited for Jason to arrive. When we checked in at the desk, the guy, who was the head personal trainer, said we could not train because the gym did not allow outside personal trainers. He probably saw me Tuesday night showing Jason around and carrying a clipboard. I told him Jason was a co worker who asked for my help, that I was not being paid, and after tonight, would not be back there. Jason was then free to seek out the gym's own services if he wanted. The trainer then said he had seen me training other people there, at which time Jason and I both took offense. I had never been to that gym before Tuesday.
We finally ironed it out after a few minutes and I did the session. Seeing that place made me appreciate my gym and working out in the mornings more. It was overcrowded, hot, smelly and there was absolutely no organization on the floor. Plates were all over the place and most dumbbells were not racked properly. We could not find many of the particular weights we needed and it was very annoying.
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Journey said:Hey ego! I haven't talked to you in ages! Looks like your doing great!
Thanks Kim. Your journal looks like its going to ROCK!!
b_reed23 said:I like what it says under your user name...
Yeah, I thought you'd get a kick out of that. But it is true, regardless of what many ladies (and guys) in my gyms think....
Monday's nutrition: 2462 calories, 195 g protein(31%), 290 carbs(46%), 62 fat (22%). 96 ounces of water.
I was in pain...calves and hamstrings...after my massage three hours ago. The muscles feel much better now. Hopefully, will be OK when I get up tomorrow.
I was in pain...calves and hamstrings...after my massage three hours ago. The muscles feel much better now. Hopefully, will be OK when I get up tomorrow.
I see cals are still low...is that intentional??
