EME's 2005/2006 Mass Building Log - w / pics

**EME** · 08-28-2005, 11:49 PM

Hey Everyone,

I'm currently 2 weeks into my latest mass building phase, and I've decided to keep track of my progress from now through next March in this log, with pictures.

Rather than posting every workout, I'm going to post monthly updates with my stats, pictures, etc. I'll also post weekly or daily updates as I reach milestones or as I have new info to share.

I'll take measurements and bodyfat readings around the first of each month and post in my log.

My current goal is to be around 200 - 205 at about 10 - 12 % bodyfat, around the first of March for the Arnold Classic. I'll begin cutting for a late summer show after that.

Here are some pictures taken in the gym today ( 08/28/05 ).

Measurements 08/29/05:

Weight: 178 lbs

Neck: 15 in.

Chest Girth ( relaxed ): 41.5 in.

Shoulder Girth ( relaxed ): 47.5 in.

Arm ( Right - Flexed - Cold ): 16 in.

Waist ( Widest Measurement ) : 32.75 in.

Thigh: 23.75 in.

Calf: 14.5 in.

Bodyfat Readings (mm) :
( 3 measurements taken at each location and averaged )

Chest: 2, 3, 2 Avg: 2.33

Abdomen: 7, 7, 6 Avg: 6.67

Thigh: 7, 7, 8 Avg: 7.33

Bodyfat % based on 3 point caliper reading using averages above:

5.36%

Lean Body Mass:

168.45 lbs

Fat Mass

9.55 lbs

Mass Building Nutrition and Training Plan

Monday - Friday

Calories Fat Carbs Protein

6:15 AM
3/4 Cup Oatmeal 225 4.5 40 7
1 1/2 Cup Skim Milk 80 0 12 8
100% Whey Protein Powder 2 Scoops 220 3 6 46
1 1/2 Cup Skim Milk 80 0 12 8

9:30 AM
Dymatize Whey - 2 Scoops w/ water 224 3 5 46

12:00 PM
Boneless Skinless Chicken Breast 220 2 0 46
100% Whey Protein Powder 2 Scoops 220 3 6 46
12oz Skim Milk 80 0 12 8
1 Large Baked Potato 277 1 63 8

2:30 PM
Dymatize Whey - 2 Scoops w / water 224 3 5 46

5:00 PM
Apple 80 0 20 0
2 tblsp Peanut Butter 189 16 7 8

Post Workout
100% Whey Protein Powder 2 Scoops 220 3 6 46
1 1/2 Cup Skim Milk 80 0 12 8
1 Tbsp Flax Oil 120 13 0 0

8:30 PM
Boneless Skinless Chicken Breast ( 2 ) 440 4 0 92
1 Large Baked Potato 277 0.5 63 8
2 Cups Green Vegetables ( broccolli, etc. ) 70 0.5 12 5

Daily Totals ( Total Calories based on label )

3326 cal
56.5g Fat
281g Carbs
436g Protein

Calories by Nutritional Content
3376.5 cal
508.5 cal Fat
1124 cal Carbs
1744 cal Protein

% Caloric Intake
15% Fat
33% Carbs
52% Protein

On Saturday and Sunday I will keep the same basic nutrition plan except that I will have one cheat meal either Friday or Saturday, and replace the Chicken in the evening meal with Steak. I may also substitute whole wheat pancakes with whey protein mix, and sugar free syrup, and/or a 6-8 egg white omelet with chopped vegetables and fat free cheese in the mornings.

Training Program

Monday - Off

Tuesday - Chest / Shoulders / Abs - 30 Mins Cardio ( Treadmill )

Wednesday - Off

Thursday - Biceps / Triceps / Abs - 30 Mins Cardio ( Treadmill )

Friday - Off

Saturday - 30 Mins Cardio ( Treadmill ) - If Necessary depending on bodyfat %

Sunday - Back / Legs

- EME

**Peaked_18** · 08-28-2005, 11:51 PM

You look great!

*subscribes*

Vegeto · 08-29-2005, 12:23 AM

Awesome! how many weeks/months in are you on your bulk?

**EME** · 08-29-2005, 12:26 AM

Thanks Vegeto.

Two weeks in so far.

- EME

Quote:

Originally Posted by Vegeto

Awesome! how many weeks/months in are you on your bulk?

**EME** · 08-29-2005, 12:34 AM

Thanks Peaked.. I appreciate it!

Hopefully I can make some good progress in the next 6 months!

- EME

Quote:

Originally Posted by Peaked_18

You look great!

*subscribes*

**bigDman** · 08-29-2005, 12:43 AM

ill be reading this journal

Ghosting · 08-29-2005, 03:21 AM

Hard to believe you are 178 EME, I would have guessed 200 easy unless you are 4'9".

Ghosting · 08-29-2005, 03:23 AM

Quote:

Originally Posted by Ghosting

Hard to believe you are 178 EME, I would have guessed 200 easy unless you are 4'9".

^^My excuse to subscribe and still keep my hetero status.

But you really do look 200.

Aftershock · 08-29-2005, 06:23 AM

Wow EME, I would not guess you're natural. Keep up the good work bro, I know you're an inspiration to me

Apootheosis · 08-29-2005, 10:11 AM

why do all you big guys wear that same type of tank top?

SouthCaliDiva · 08-29-2005, 12:40 PM

Quote:

Originally Posted by Apootheosis

why do all you big guys wear that same type of tank top?

Because they can.

pammiejoe6 · 08-29-2005, 12:46 PM

wow EME...you look fantastic dude!!

**EME** · 08-29-2005, 01:25 PM

Thanks everyone for the great responses!

Ghosting, in street clothes, you would never think I was 200 lbs.
I look a lot bigger in the gym than I do walking around in "regular life".
Funny how clothes make such a big difference.

Aftershock, thanks man.
I'm proud to only use legal, over the counter supplements.
I've got absolutely nothing against those who choose to use other things, but it's just a choice I made a long time ago. I'll never look like Ronnie Coleman, but hopefully I can continue to progress and get keep getting better using only legal supps.

LOL, Apootheosis,
I think the reason you see so many guys wearing shirts like that is that it's hard to find off the rack clothes that fit properly. I prefer to wear tanks when training, but when I buy an off the rack tank or stringer shirt... if it's big enough to fit me, the arm holes are usually down to my waist.
It's a lot easier to take a T-shirt and cut it up so it fits.

Thanks again everyone.

I'll be posting my diet plan and training program for this training phase a little later this morning.

- EME

Ghosting · 08-29-2005, 05:33 PM

I know you told us your height before, but I forgot.

**EME** · 08-29-2005, 05:42 PM

I'm 5' 9" with shoes on, so probably about 5' 8" in bare feet.

Haven't measured my height in bare feet in a long time!

- EME

Quote:

Originally Posted by Ghosting

I know you told us your height before, but I forgot.

**EME** · 08-29-2005, 06:19 PM

Just an FYI.

I moved my starting stats as well as my training and nutrition plan to the first post in the thread for easier reference.

- EME

mistermuscles · 08-31-2005, 05:18 AM

Wow, EME! You look fantastic! I can't wait to see what you look like in 5-6 months!

Gappa238 · 08-31-2005, 12:56 PM

Looking good EME, I'm around 175lbs and don't even look that big, damn bf

MUST START ADKINS DIET :dumbells:
jk of course

08-28-2005, 11:49 PM	#1
EME Super Moderator Join Date: Mar 2005 Posts: 3,264 Recipes: 0 Rep Power: 51	EME's 2005/2006 Mass Building Log - w / pics Hey Everyone, I'm currently 2 weeks into my latest mass building phase, and I've decided to keep track of my progress from now through next March in this log, with pictures. Rather than posting every workout, I'm going to post monthly updates with my stats, pictures, etc. I'll also post weekly or daily updates as I reach milestones or as I have new info to share. I'll take measurements and bodyfat readings around the first of each month and post in my log. My current goal is to be around 200 - 205 at about 10 - 12 % bodyfat, around the first of March for the Arnold Classic. I'll begin cutting for a late summer show after that. Here are some pictures taken in the gym today ( 08/28/05 ). Measurements 08/29/05: Weight: 178 lbs Neck: 15 in. Chest Girth ( relaxed ): 41.5 in. Shoulder Girth ( relaxed ): 47.5 in. Arm ( Right - Flexed - Cold ): 16 in. Waist ( Widest Measurement ) : 32.75 in. Thigh: 23.75 in. Calf: 14.5 in. Bodyfat Readings (mm) : ( 3 measurements taken at each location and averaged ) Chest: 2, 3, 2 Avg: 2.33 Abdomen: 7, 7, 6 Avg: 6.67 Thigh: 7, 7, 8 Avg: 7.33 Bodyfat % based on 3 point caliper reading using averages above: 5.36% Lean Body Mass: 168.45 lbs Fat Mass 9.55 lbs Mass Building Nutrition and Training Plan Monday - Friday Calories Fat Carbs Protein 6:15 AM 3/4 Cup Oatmeal 225 4.5 40 7 1 1/2 Cup Skim Milk 80 0 12 8 100% Whey Protein Powder 2 Scoops 220 3 6 46 1 1/2 Cup Skim Milk 80 0 12 8 9:30 AM Dymatize Whey - 2 Scoops w/ water 224 3 5 46 12:00 PM Boneless Skinless Chicken Breast 220 2 0 46 100% Whey Protein Powder 2 Scoops 220 3 6 46 12oz Skim Milk 80 0 12 8 1 Large Baked Potato 277 1 63 8 2:30 PM Dymatize Whey - 2 Scoops w / water 224 3 5 46 5:00 PM Apple 80 0 20 0 2 tblsp Peanut Butter 189 16 7 8 Post Workout 100% Whey Protein Powder 2 Scoops 220 3 6 46 1 1/2 Cup Skim Milk 80 0 12 8 1 Tbsp Flax Oil 120 13 0 0 8:30 PM Boneless Skinless Chicken Breast ( 2 ) 440 4 0 92 1 Large Baked Potato 277 0.5 63 8 2 Cups Green Vegetables ( broccolli, etc. ) 70 0.5 12 5 Daily Totals ( Total Calories based on label ) 3326 cal 56.5g Fat 281g Carbs 436g Protein Calories by Nutritional Content 3376.5 cal 508.5 cal Fat 1124 cal Carbs 1744 cal Protein % Caloric Intake 15% Fat 33% Carbs 52% Protein On Saturday and Sunday I will keep the same basic nutrition plan except that I will have one cheat meal either Friday or Saturday, and replace the Chicken in the evening meal with Steak. I may also substitute whole wheat pancakes with whey protein mix, and sugar free syrup, and/or a 6-8 egg white omelet with chopped vegetables and fat free cheese in the mornings. Training Program Monday - Off Tuesday - Chest / Shoulders / Abs - 30 Mins Cardio ( Treadmill ) Wednesday - Off Thursday - Biceps / Triceps / Abs - 30 Mins Cardio ( Treadmill ) Friday - Off Saturday - 30 Mins Cardio ( Treadmill ) - If Necessary depending on bodyfat % Sunday - Back / Legs - EME __________________ 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 Last edited by EME : 08-30-2005 at 01:18 PM.

08-29-2005, 12:23 AM	#3
Vegeto blameless sinner Join Date: May 2005 Location: Minnesota Posts: 803 Recipes: 0 Rep Power: 15	Awesome! how many weeks/months in are you on your bulk? __________________ ______________ ________________ ......Busy Training...... __________________ ________________ __________________

08-29-2005, 03:21 AM	#7
Ghosting IronMass Donator Join Date: Jun 2005 Posts: 1,801 Recipes: 0 Rep Power: 22	Hard to believe you are 178 EME, I would have guessed 200 easy unless you are 4'9". __________________ Robcardu is the Jesus of the 90s.

08-29-2005, 06:23 AM	#9
Aftershock Steel Pimp Join Date: Apr 2005 Posts: 285 Recipes: 0 Rep Power: 6	Wow EME, I would not guess you're natural. Keep up the good work bro, I know you're an inspiration to me __________________ sholiz: im drunk and i want some fruit loops Aftershock: no i know you need to maintain a certain level of professionalism on ironmass Aftershock: how easily i can destroy that... sholiz: just in appearance `````````\\|\|\|/ `````````(o o) ,--ooO-----(_)-------------, \|````````` Aftershock ````\| \|```````````is```````````\| \|``````````sexy````````` \| '--------------Ooo----------' ````````\|__\|__\| `````````\|\|\| \|\| ````````ooO Ooo

08-29-2005, 10:11 AM	#10
Apootheosis Pro Stature Join Date: May 2005 Posts: 625 Recipes: 0 Rep Power: 10	why do all you big guys wear that same type of tank top? __________________ lawlz

08-28-2005, 11:51 PM	#2
Peaked_18 a la commode Join Date: May 2005 Posts: 4,247 Recipes: 2 Rep Power: 96	You look great! subscribes

08-29-2005, 12:46 PM	#12
pammiejoe6 Pink Members Join Date: Aug 2005 Location: south texas Posts: 4,163 Recipes: 0 Rep Power: 85	wow EME...you look fantastic dude!!

08-29-2005, 01:25 PM	#13
EME Super Moderator Join Date: Mar 2005 Posts: 3,264 Recipes: 0 Rep Power: 51	Thanks everyone for the great responses! Ghosting, in street clothes, you would never think I was 200 lbs. I look a lot bigger in the gym than I do walking around in "regular life". Funny how clothes make such a big difference. Aftershock, thanks man. I'm proud to only use legal, over the counter supplements. I've got absolutely nothing against those who choose to use other things, but it's just a choice I made a long time ago. I'll never look like Ronnie Coleman, but hopefully I can continue to progress and get keep getting better using only legal supps. LOL, Apootheosis, I think the reason you see so many guys wearing shirts like that is that it's hard to find off the rack clothes that fit properly. I prefer to wear tanks when training, but when I buy an off the rack tank or stringer shirt... if it's big enough to fit me, the arm holes are usually down to my waist. It's a lot easier to take a T-shirt and cut it up so it fits. Thanks again everyone. I'll be posting my diet plan and training program for this training phase a little later this morning. - EME __________________ 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

08-29-2005, 05:33 PM	#14
Ghosting IronMass Donator Join Date: Jun 2005 Posts: 1,801 Recipes: 0 Rep Power: 22	I know you told us your height before, but I forgot. __________________ Robcardu is the Jesus of the 90s.

08-29-2005, 06:19 PM	#16
EME Super Moderator Join Date: Mar 2005 Posts: 3,264 Recipes: 0 Rep Power: 51	Just an FYI. I moved my starting stats as well as my training and nutrition plan to the first post in the thread for easier reference. - EME __________________ 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

08-31-2005, 05:18 AM	#17
mistermuscles Amateur Join Date: Aug 2005 Posts: 84 Recipes: 0 Rep Power: 4	Wow, EME! You look fantastic! I can't wait to see what you look like in 5-6 months! __________________ GameDayDog Is The MAN! IronMASS Kicks IronASS. :nosthumbs

08-31-2005, 12:56 PM	#18
Gappa238 Fast guy in training Join Date: May 2005 Location: Gappaville Posts: 614 Recipes: 0 Rep Power: 25	Looking good EME, I'm around 175lbs and don't even look that big, damn bf MUST START ADKINS DIET :dumbells: jk of course __________________ My WS4SB II log -> Me pimping AX in my current Mass FX and Superdrol - NG log ->