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| IronMass Forums TRying the journal thing 30+ Section Discuss TRying the journal thing in the For People of All Types forums; have a great weekend yself doll!... |
09-03-2005, 02:39 AM
| #31 |
| Pink Members  Join Date: Aug 2005 Location: south texas
Posts: 4,163
Recipes: 0 Rep Power: 85    |  have a great weekend yself doll! |
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09-07-2005, 01:00 AM
| #32 |
| Silver Member  Join Date: Aug 2005 Location: Virginia
Posts: 1,223
Recipes: 0 Rep Power: 24  | entry 7 hey everyone, hope everyone had a nice holiday. Tonite was chest and Tris Bench: 2x230x5, 2x240x3, 1 set negative 270 incline: 165x10, 185x8 205x4 incline db 1 set 75x10(just for the hell of it) incline skulls 3x90x10 flat bench skulls 1x90x10, 2x110x8 (light tonite, elbows killin me) db behind neck 3x75x8 bench dips with 45 plate 3x18(forgot to do these first, therefore i was spent when i got to them) Breakfast: BLT and water Protein bar Lunch: can ravioli, chips, raisens and a pudding, water 120g protein shake dinner: 1 boston butt pork steak. stringbeans, angel hair pasta w/herbs,water workout 120 g protein shake 2 hours later: 120g protein shake thats it, hope eveyone has a great week. |
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09-08-2005, 12:38 AM
| #33 |
| Silver Member Join Date: Aug 2005 Location: Virginia
Posts: 1,223
Recipes: 0 Rep Power: 24 | entry 8 Back and Bi's t-bar:90x10, 135x10, 2x180x8, 2x205x8 deads: warmup 225x10, 275x10, 295x8, 2x315x6 bentover rows 135x10, 155x8, 175x8 biceps straight bar curls: 95x10, 110x8, 115x5, 115x3 seated db curls: 40x10, 45x8 breakfast: 3 pancakes, 2 bacon and water snack protein bar and water lunch: cheeseburger, french fries, water protein shake after lunch 120g got home after work and had another protein shake 120g dinner: hot dog and water(gee i wonder why i'm not losing some gut,lol) workout protein shake 120g emergency: i am running out of protein powder and it takes 3 or 4 days for it to arrive hope everyone has a great day tomorrow |
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09-08-2005, 04:21 AM
| #34 |
| Pink Members Join Date: Aug 2005 Location: south texas
Posts: 4,163
Recipes: 0 Rep Power: 85 | hun im not so sure you need a protein shake that has 120g per shake...i mean im no expert in any way, but everything i have read leads me to believe that our bodies cannot absorb that much in one sitting....i know its different per person, but from what i have read its approx 1-1.5g per pound bodyweight divided by 5-6 meals ( or whatever you range)...even if you consume 2g per pound bodyweight and you weigh 191lbs....this would come to 382g per day divided by 5 meals a day....this would equal about 76g per meal...im just concerned that youre getting way too much and its not getting utilized...maybe someone with a little more knowledge could pipe in about this... |
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09-08-2005, 08:52 AM
| #35 |
| The Dawg Is Back!!  Join Date: May 2005 Location: Doin Compound Movements 4 Scooby Snacks!
Posts: 1,914
Recipes: 0 Rep Power: 32 |  Gonna Have 2 Agree.. I'm gonna have to agree with Pammie.. as it really just jumped out at me when she mentioned it... The 1 - 1.5 - (sometymes 2) - grams per bodyweight is the normal prescription of protein for muscle growth... Without getting scientific.. I'm not gonna say how much protein can be absorbed at one tyme... As I lyke to compare myself to a wild lion gorging on an elephant sometymes... However, dividing your target number of protein by the meals you eat isn't your maximum protein absorption rate... just a convenient way to reach your target number... I was thynkin' about protein shakes in my head & even the most popular has 25 grams of protein per scoop... that's means u're using 5 maybe 6 scoops per shake and that's overkill... At one point I was using 4 shakes a day... -Immediately when I woke up -Pre workout -Post Workout -Casein Shake Before bed I didn't really want to stop doing that.. but I concentrated on getting my diet ryght... (This occured very recently!!) ... Now, I use 1 scoop of protein powder pre & post workout, mixed with 1 cup of dry instant oats... that gives me a 2:1 - carb : protein ratio... To my amazement, (Yes, I'm totally shocked), I'm styll seeing growth... which I give a lot of credit to the diet... I can highly suggest that you visit fitday.com and start up a food journal there to see the balance of nutrients you get during a normal day... Even if you eat say McDonald's... you can visit McDonald's websyte and get the nutritional values for their menu items... It may take you a whyle to get everythyng the way you want it... but it'll be extremely worth it... Start with the meals you know you can control.. breakfast, dinner, pre & post workout... That's 4 meals ryght there... so if you grab 1 or 2 more meals... fast food or not... you'll know u're passing your target caloric goal... Best of luck Spawn... Peace..~G
__________________ I am Thee Alpha.. RaSP is Thee oMEGA.. Between the 2 of us - We have everythyng covered... I want to be bigger than all the humans!!  "I'm sure I should be doing cardio too....but I don't run from anything...so why practice?" - 1stInDoor Goal - 200#'s 5/27/07 - 4/27/07 - 175# 3/27/07 - 167# Last edited by GameDayDog : 09-08-2005 at 01:48 PM. |
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09-08-2005, 01:35 PM
| #36 | |
| Super Moderator  Join Date: Mar 2005
Posts: 3,264
Recipes: 0 Rep Power: 51 | Hey NewSpawn, You're doing great work. I have to agree that I'd split that protein shake into several servings. Unfortunately, your body just can't make use of that much protein at once. There's nothing at all wrong with using protein shakes to help get your desired daily protein, but keep it to about 60-80grams max total protein every 2-3 hours and you'll get a lot better results. I take in the following protein shake 3-4 times daily when working to add mass: 16oz Skim Milk 2 Scoops Whey Protein This amounts to about: 62g Protein 30g Carbs 3g Fat This level of protein intake every 2-3 hours is plenty to keep you growing. Anything more will probably not be able to be utilized by your body, and may end up being stored as fat. - EME Quote:
__________________ PhysiqueFXonline - Online Nutrition and Training with Michael and Kendra Elias: www.PhysiqueFXonline.com www.MichaelandKendra.com My wife, and IFBB Fitness Pro Kendra Elias' personal site: www.KendraElias.com Proud member of Team ALR: www.ALRIndustries.com | |
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09-09-2005, 03:10 AM
| #37 |
| Silver Member Join Date: Aug 2005 Location: Virginia
Posts: 1,223
Recipes: 0 Rep Power: 24 | thanks for the replies. i have discussed the protein supplement dilemma and i know that the amount i am taking in a sitting is not all being utilized. i am pretty sure that is why i am not shaving off any weight(i am at a stand still). you have seen my menus for the day in some of my entries and i don't think i am taking in that many calories to justify being at a stand still being as i have a physically demanding job and i train very hard. it has to be the way i am taking in my protein supplement. i am in awe of the persons on this board who have a good grasp on their diet and how they can break down their fat, carbs and protein and know what the hell that all means. until now i have never been concerned with that and therefore never bothered to research diet and nutrition in relation to my new found goals. anyways i guess its time to hit the books and try to understand the do's and don'ts of nutrition. right now all i know is protein helps u grow so that was the extent of my concerns. Thanks again for your replies, ya'll are great. Hope you all have a great friday |
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09-09-2005, 11:03 AM
| #38 |
| Pro Stature  Join Date: Aug 2005 Location: Ohio
Posts: 684
Recipes: 0 Rep Power: 10 | Hey NewSpawn You are doing Great with the workouts!  I wanted to thank you for the support. I really appriciate it. Have you registered for FitDay? I am sure by now someone has suggested this and if you aren't registered for fitday you should try it. It fiqures the Fats, Proteins, and Carbs out for you daily when you record the foods you eat. www.fitday.com Good Luck to you and Thanks again Brenda
__________________ Brenda's FitDay |
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09-09-2005, 02:16 PM
| #39 |
| Pink Members Join Date: Aug 2005 Location: south texas
Posts: 4,163
Recipes: 0 Rep Power: 85 | youll get it figured out hun...i know it! hang in there! |
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09-09-2005, 03:45 PM
| #40 | |
| The Dawg Is Back!! Join Date: May 2005 Location: Doin Compound Movements 4 Scooby Snacks!
Posts: 1,914
Recipes: 0 Rep Power: 32 | My Clone.. Quote:
All I knew was that protein = muscle ... so I ate protein heavy foods, Shakes, tuna, chicken, peanut butter, boiled eggs... I counted my grams of protein once... Just to make sure I was gonna get more than 1 gram per pound of bodyweight... I probably ate 2 or 3 big meals a day... but I went to fitday.com and bought a food scale at the mall... I would guess I eat more overall, but less per serving... Anywayz.. Just wanted to let you know that I've alwayz been quick to point out that Nutrition is my weakness... but you'll learn a lot from DBFLGyrl - My Nutritional Goddess & A.FreeRadical - Thee Nutritional Guru ... & they both highly respect our newest mod - Skelooth ... You may want to venture over to the Nutrition / Fat Loss forum and ask him any questions... But you definitely need to join & utilize fitday.com ... It's just a great FREE resource... take advantage of it.. Peace..~G
__________________ I am Thee Alpha.. RaSP is Thee oMEGA.. Between the 2 of us - We have everythyng covered... I want to be bigger than all the humans!! "I'm sure I should be doing cardio too....but I don't run from anything...so why practice?" - 1stInDoor Goal - 200#'s 5/27/07 - 4/27/07 - 175# 3/27/07 - 167# | |
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09-13-2005, 01:28 AM
| #41 |
| Silver Member Join Date: Aug 2005 Location: Virginia
Posts: 1,223
Recipes: 0 Rep Power: 24 | got off track hello everyone hope your weekend was better than mine. it really wasn't bad but i had insomnia saturday and sunday night. only got a few hours sleep both nights. to top it all off, sunday and today combined i only took in 2200 calories and u talk about weak, i went to the gym and the weights felt enormously heavy, i did a half-assed bench and finally just blew off the workout. talk about depressed. last week the weights were flying up and today i felt like a new lifter. between saturday and today i lost 2 pounds ( beyond my usual water loss). well thats what i get for not knowing what i'm doing. maybe it was the no sleep that caused me to lose my mind and try to dwindle my calories down. i felt weak as a baby, if this is what i should expect from cutting down on my calories then to hell with it i can't stand not having energy enough to hit the weight room hard. i know, i know, i am going about it the wrong way and apparently i am one of those people that has to have it slap me down before i listen. ok, the disgust and venting is over and i appreciate the fact that u read this far. hope everyone has a great week, i'm going to get something to eat. |
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09-13-2005, 01:33 AM
| #42 |
| Pink Members Join Date: Aug 2005 Location: south texas
Posts: 4,163
Recipes: 0 Rep Power: 85 | yeah eat up dude! eating is a good thing...hahahah hope you continue to feel better!! |
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09-13-2005, 11:19 PM
| #43 |
| Silver Member Join Date: Aug 2005 Location: Virginia
Posts: 1,223
Recipes: 0 Rep Power: 24 | chest , tris barbell bench: 2x225x5, 2x235x3, 1x250x1 barbell incline: 1x160x10, 1x170x8, 1x180x6 db flyes:35x20, 3x45x10 tris skullz: 3x100x10 tri pushdown: 1x100x20, 3x120x15 elbows really hurt tonite on skullz, afraid i'm gonna have to abandon them for another exercise overall was an okay workout hope everyone has a good day tomorrow |
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09-13-2005, 11:30 PM
| #44 | |
| Pink Members Join Date: Aug 2005 Location: south texas
Posts: 4,163
Recipes: 0 Rep Power: 85 | Quote:
ever do dips? how bout close grip bench presses? have a great night hun! and WTG on the workout! | |
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09-13-2005, 11:35 PM
| #45 |
| Silver Member Join Date: Aug 2005 Location: Virginia
Posts: 1,223
Recipes: 0 Rep Power: 24 | thanks pammie, i'm gonna start doing bench dips weighted from now on(maybe some lite skulls every now and then). thanks for the reply |
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09-13-2005, 11:48 PM
| #46 | |
| Pink Members Join Date: Aug 2005 Location: south texas
Posts: 4,163
Recipes: 0 Rep Power: 85 | Quote:
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09-14-2005, 07:24 AM
| #47 |
| The Dawg Is Back!! Join Date: May 2005 Location: Doin Compound Movements 4 Scooby Snacks!
Posts: 1,914
Recipes: 0 Rep Power: 32 | Shuckz... Yeah, I was gonna suggest those 2 exercyses.. but shuckz... P.J. beat me too it.. You can alwayz visit exrx.net for more exercyse suggestions.. Peace..~G
__________________ I am Thee Alpha.. RaSP is Thee oMEGA.. Between the 2 of us - We have everythyng covered... I want to be bigger than all the humans!! "I'm sure I should be doing cardio too....but I don't run from anything...so why practice?" - 1stInDoor Goal - 200#'s 5/27/07 - 4/27/07 - 175# 3/27/07 - 167# |
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