Bob's Workouts [Archive] - Bodybuilding.com Forums

Bob45

10-30-2006, 10:12 AM

Some of you know me. I'm hoping to come back and meet some new people on here. It's fun reading what works for others and sharing what has worked for me in the past. I've been kind of seasonal with my training and hope to make it year round this time. I train until summer and get busy with other things and let the workouts fade. It's rediculous because that is when I have my shirt off most of the time.

Now that I am 48 it is taking longer to get back to where I was the previous year. Especially my legs! I have started back slowly the past couple weeks. I'll continue to take it slow and add exercises as I get more endurance. I seem to make pretty good gains without having an exact set plan so I will continue doing that. I like to vary my reps and sets. I'll copy and paste a few workouts and continue from there.

I hope to get some visitors here. I'll be checking out your journals too.

justtryn

10-30-2006, 10:14 AM

Welcome (back) Bob!

Bob45

10-30-2006, 10:20 AM

Welcome (back) Bob!

Thanks JT!

Bob45

10-30-2006, 10:22 AM

October 17, 2006

Bench press
115 x 5
135 x 5
155 x 5
180 x 5
205 x 5

CGBP
135 x 8 x 2

Seated Db press

45's x 8 x 2

Bob45

10-30-2006, 10:23 AM

October 19

BB curls
45 x 10
67 x 10
79 x 10

db hammer curls
35's x 10 x 3

Lying tricep ext
55 x 10 x 3

overhead tri cable ext
100 x 10
110 x 10

Bob45

10-30-2006, 10:28 AM

October 22, 2006

bench press

115 x 5, 10, 15, 20, 25

flyes
25's x 10 straight to presses x 10 x 3 sets.

db presses
25's x 15, 13

supported incline cable rows
150 x 13, 21

Bob45

10-30-2006, 10:29 AM

October 23, 2006

incline db curls
25's x 10 x 3 (slow and strict)

concentrated curls
25 x 10 x 2

sumo db squat
45 x 20 x 3

Bob45

10-30-2006, 10:30 AM

October 25, 2006

Bench press
115 x 5
135 x 5
155 x 3
180 x 3
205 x 1
216x 1
227 x 1
235.5 x 1

seated db press
35's x 5
45's x 5
55's x 5

lateral raiises
25's x 10 x 2

few minutes on the speed bag.

Bob45

10-30-2006, 10:34 AM

10/29/06

low cable rows
120 x 10
150 x 10
170 x 10

wide grip pulldowns
180 x 10
200 x 10
220 x 10

bench step ups again (legs getting a little better)

3 sets of 20 each leg

I've been doing deep knee bends, squats with just the bar and these step ups just to get my legs where I can work them out again. It's the same every year. If I try to push them too fast I just get wicked cramps and I'm done.

Bob45

10-30-2006, 10:43 AM

For my meals I eat 6 a day. 3 with 500 - 700 calories and 3 with around 150 - 250 calories. I lost 3.5 inches off my gut eating like this and just stopped and gained it all back! So here I go again with a new psyche. I did good last week but went to a party last night and ate and drank a lot. I had a wicked stomach ache after that!

I had my waist down so I would fit in size 34 jeans loosly. I am back to 36 loosley now. 32 waist is my goal. I am 5'11" and around 190 now.

Gunn27

10-30-2006, 10:59 AM

Welcome!

Hibiscus09

10-30-2006, 12:15 PM

Welcome, Bob! I'm so glad to see you starting a journal! Nice job on the workouts!

For the ladies: Bob is a sweetie and nice looking! :)

Bob45

10-30-2006, 03:16 PM

Thanks Gunn and Hib. That would be great if you got other hotties here too Hib! I like your avatar. I wish they were bigger.

Gunn27

10-30-2006, 03:45 PM

I wish they were bigger.Just to clarify, you've got to be talking about the pictures, right? ;)

Bob45

10-30-2006, 04:07 PM

Just to clarify, you've got to be talking about the pictures, right? ;)

Thanks for the laugh. Good one! Yes the picture.

Hibiscus09

10-30-2006, 04:47 PM

Ha! :) You guys are too funny! Thanks, Bob!

Bob45

10-30-2006, 05:03 PM

Tonight

db hammer curls
35's x 10 x 3

supersetted with

close grip bench press
115 x 10
135 x 10
146 x 10

BB curls
79 x 10 x 3

supersetted with

single db lying tri ext
45 x 15
55 x 12
70 x 10

That's all folks.

Hibiscus09

10-31-2006, 05:24 AM

Nice workout, Bob! :) Happy Halloween!!

http://i29.photobucket.com/albums/c288/hibiscus09/halloween23.gif

Bob45

10-31-2006, 08:17 AM

Hi Hib. Thanks for stopping by. My daughter is 12 so I will be going around with her tonight. The others guys are too old now. I remember putting on a mask and trick or treating along with the kids one year. Some people liked it and some didn't. Some would say aren't you a bit old to be doing this? They are the one's that we bombed with eggs! Kidding of course.

justtryn

10-31-2006, 09:22 AM

Happy Halloween Bob - good looking workouts... say, I put the weights in for ya! ;) Have fun with your daughter tonight. My 13 year old was saying two days ago that she was "too old" to trick-or-treat (read too cool)... that is until she found out her friends were going. So last night she was scrambling around the house trying to find a costume! Kids (daughters!)

jaguarr

10-31-2006, 09:28 AM

Welcome back to the site and to the iron game, Bob! Looks like you're doing the smart thing and starting back slow and careful. That's the way it's done and how injuries are avoided. :cool:

jag

Bob45

10-31-2006, 09:33 AM

Thanks for stopping by JT and Jag. It's a little too slow for the legs. They take weeks to let me hit them with anything. I hate cramps so slow it is.

kimsquit

10-31-2006, 09:34 AM

Welcome back to the site and to the iron game, Bob! Looks like you're doing the smart thing and starting back slow and careful. That's the way it's done and how injuries are avoided.

Kimsquit endorses this message!

welcome back aboard, Bob :)

~ Chris

Bob45

10-31-2006, 09:39 AM

Thanks Chris. BTW I've checked out your thread and you look great. You guys should keep me going on here. It defintely gets you trying harder with success around you.

Bob45

11-01-2006, 05:26 AM

Hibiscus09

11-01-2006, 05:38 AM

Awww, they look so cute!! Your daughter is very pretty! At least they dress up, Bob. When they get to that age around here, they just show up with a pillow case wanting candy. :D

I made it through the night eating just one miniature 3 Musketeers (they are my weakness!). Yay! Now, I'm safe until Thanksgiving! :p

Happy Wednesday!

kimsquit

11-01-2006, 11:20 AM

I think it's getting close to the last year for trick or treating with my daughter. The girls were walking slow and talking about boys. Not the usual enthusiasm.You have a very pretty daughter. I suspect that next year will be the last father-daughter Hallowe'en for me as well :(

Bob45

11-01-2006, 05:25 PM

You have a very pretty daughter. I suspect that next year will be the last father-daughter Hallowe'en for me as well :(

Thanks Chris. I think it's Chris.

My upper body seems to be ready to do more now. I may start some kind of organized split soon. I know I seem to do best with with shorter and more frequent workouts. I'll have to come up with something. I had a good eating day. Thought about candy a lot but stayed away from it.

Tonight

Bench press
135 x 10
157 x 8
179 x 6
205 x 4
227 x 3

incline db press
55's x 10
70's x 6, 4

seated military press
89 x 8
100 x 6
115 x 5

lateral raises
25's x 10 x 3

bench step ups
bw x 10, 15, 20 each leg

vertical leg press
150 x 20
180 x 15
220 x 10

Hibiscus09

11-01-2006, 05:52 PM

Good workout, Bob! And nice job staying away from that candy! :)

StlBarbie

11-02-2006, 06:27 AM

HiYas Bob45 ... you don't know me YET, and that is just as well!!! :p

Awesome wos going on in here and your daughter is a doll!:)

Hope you have a good one!:)

Bob45

11-02-2006, 06:31 AM

HiYas Bob45 ... you don't know me YET, and that is just as well!!! :p

Awesome wos going on in here and your daughter is a doll!:)

Hope you have a good one!:)

Thanks, and I sure did notice that pretty face in your avatar. I'll be sure to come by and visit you too.

StlBarbie

11-02-2006, 06:34 AM

Thanks, and I sure did notice that pretty face in your avatar. I'll be sure to come by and visit you too.

SAVE YOURSELF NOW >> AND DON'T EVEN GO THERE!!!:D
Thank you for comp sir!:)

UCANDOIT

11-03-2006, 02:11 AM

I think it's getting close to the last year for trick or treating with my daughter. The girls were walking slow and talking about boys. Not the usual enthusiasm. I ate a lot of candy last night! Now I have to be good for a long time. Thanksgiving is my next bad day hopefully. She's on the right.
Hi Bob

Sorry it took me so long to return the favour on the thread,

I hope the picture is of your daughters, I do not think pink is your colour:)

slowly, slowly catches the hare...or so the saying goes. Keep up with the consistancy.

Thanks for the advice on my thread.

Bob45

11-03-2006, 04:55 AM

Hi Bob

Sorry it took me so long to return the favour on the thread,

Thanks for the advice on my thread.

Thanks for stopping by. Are you into bikes like I see in the avatar. I've always had the need for speed.

I think I did too much on my last workout. I had to take last night off. It's taking a while to recover. I do better with shorter more frequent workouts. Not going to failure all the time too.

UCANDOIT

11-03-2006, 07:38 AM

Thanks for stopping by. Are you into bikes like I see in the avatar. I've always had the need for speed.

I think I did too much on my last workout. I had to take last night off. It's taking a while to recover. I do better with shorter more frequent workouts. Not going to failure all the time too.

My biggest problems I had and still have is overtraining. Trying to not train is my hardest lesson:eek:

I have found if I take at least 2 breaks over 7 days then I always come back with better strength.

I have been biking for only about 13 years now, as you can see I am very cautious of the road so I get my rushes from Trackdays. 4 hours of adrenaline is enough to keep you young, the best feeling in the world :D

Cheers Marcos

pastorgbc

11-03-2006, 07:40 AM

Nice workout, Bob. Keep up the good work.

Ray

Bob45

11-03-2006, 09:23 AM

Nice workout, Bob. Keep up the good work.

Ray

Nice to meet you Ray. Thanks for stopping by.

Bob45

11-03-2006, 09:09 PM

Just did deads today. Staring them up again.

135 x 5
180 x 5
205 x 5 x 5

UCANDOIT

11-04-2006, 12:12 AM

Just did deads today. Staring them up again.

135 x 5
180 x 5
205 x 5 x 5

Keep it slow and consistant, :)

Rome was not built in a day

Marcos

Hibiscus09

11-04-2006, 05:39 AM

Morning, Bob! Nice job on the deads. :)

Happy Saturday!!

Bob45

11-04-2006, 06:14 AM

Keep it slow and consistant, :)

Rome was not built in a day

Marcos

Thanks Marco. I'll be pretty good until the month of May. That's when I need th pressure to fit the workouts in with everything else. I've been stopping then and resarting in the fall. Rome would never have been built that way either!

Bob45

11-04-2006, 06:15 AM

Good morning Hib!

UCANDOIT

11-04-2006, 07:11 AM

Rome would never have been built that way either!

Good thing all we are trying to build is our bodies then :)

kimsquit

11-04-2006, 02:15 PM

Hi Bob!

Nice deads! I keep telling myself I need to start doin' 'em again...

~ Chris

Gunn27

11-04-2006, 03:20 PM

A workout solely devoted to deadlifts.... I like it. Nice work Bob, hope you're having a great weekend!

Bob45

11-05-2006, 05:51 AM

I went out Friday night and had a few. That wiped out my Saturday's workout. I tried! It takes me a lot longer to recover from that stuff too. Last night we had a fire outside and used the hot tub for a while. That was fun. My 21 year old son had a few friends over. I like talking to the young care free people.

kimsquit

11-05-2006, 08:10 AM

Last night we had a fire outside and used the hot tub for a while. That was fun. My 21 year old son had a few friends over. I like talking to the young care free people.It looks like you had a great night, Bob :p

http://www.3rednecktenors.com/images/image5.jpg

Bob45

11-05-2006, 08:38 AM

That sure is a lot cheaper way of doing it. Probably just as much or more fun too.

Bob45

11-05-2006, 02:15 PM

Today

dips
BW x 10 x 3

DB presses
70's x 8 x 5

Seated military
100 x 5 x 5

bentover laterals
25's x 10 x 3

kimsquit

11-05-2006, 02:35 PM

Good job, Bob!

do you have any shoulder/rotator cuff issues at all?

~ Chris

Hibiscus09

11-05-2006, 02:45 PM

Hi Bob! Alcohol wipes me out also. I yearn for the old days when I could down a bottle of tequila and keep on going. ;) Just kidding!

Hope you've had a great weekend! Nice job on the workout!

Bob45

11-06-2006, 04:50 AM

Good job, Bob!

do you have any shoulder/rotator cuff issues at all?

~ Chris

Yes I do. With BB bench presses if I don't slowly acclimate up to a working weight I will hurt my rotator cuff on my left side every time. With db's I seem to be okay. I workout in my basement so I don't have as many as I need. I also have knee issues with squats. I can get to the 250 pound range then my knees ache all day long. They don't bother me at all when I'm actually doing the squats.

Bob45

11-06-2006, 04:52 AM

[QUOTE=Hibiscus09]Hi Bob! Alcohol wipes me out also. I yearn for the old days when I could down a bottle of tequila and keep on going. ;) Just kidding!

Good morning Hib. I am getting a cold or some kind of sickness. I guess it wasn't the drinks after all. That means I can do that all over again another day.

Bob45

11-06-2006, 04:55 AM

My neighbor is a member at Planet Fitness. He is bringing me as a guest tonight to do back and bi's. I hope I don't let out a grunt. I used to work out with the owner of this one 25 years ago. He was a grunter. I doubt he would be strict about it in his franchise.

ChocoChick

11-06-2006, 05:47 AM

Hi Bob. Nice journal you have here. Sorry to hear you are coming down with something. Maybe some alcohol will kill it. :D

Hibiscus09

11-06-2006, 06:07 AM

Now, I'm a strong supporter of "the hair of the dog that bit you" philosophy. :D

Happy Monday, Bob!

Bob45

11-06-2006, 08:53 AM

Hi Bob. Nice journal you have here. Sorry to hear you are coming down with something. Maybe some alcohol will kill it. :D

Thanks for posting here. I've read a few of your nutrition posts. Lots of good info and tips. Stop by again.

StlBarbie

11-06-2006, 02:36 PM

Hope you have a GRUNT FREE WO!!!!!!!!!!:eek: :p

HAPPY MONDAY BOB!!!:)

Bob45

11-06-2006, 07:49 PM

Hope you have a GRUNT FREE WO!!!!!!!!!!:eek: :p

HAPPY MONDAY BOB!!!:)

Thanks! Hey do you have a journal?

No Planet Fitness tonight. We both couldn't make it to the gym at the same time so we are shooting for Wednesday now. I got another good basement workout in. I think in a gym I would get longer workouts. After driving there and dressing the part I would at least stay a while.

I made an attempt at squats tonight. I'll do them until my knees hurt again then switch off. They are the best way to get my legs going. I'll start light and low reps. I still almost cramped tonight.

Squats
bar x 5
69 x 5
90 x 5
115 x 5
135 x 5

Did I have to post numbers??

BB curls
bar x 10
69x 10
74.5 x 10 x 2

supersetted with
Db lying tri ext
45 x 10
55 x 10
70 x 10 x 2

db incline curl
25's x 10 x 3

supersetted with
pushdowns
110 x 10 x 3

joed

11-06-2006, 09:41 PM

I'm trying to catch up with your journal. Therefore, you cannot post anything else until I say so. (where was the pic for you av taken? Nice pool.)

Bob45

11-07-2006, 04:59 AM

I'm trying to catch up with your journal. Therefore, you cannot post anything else until I say so. (where was the pic for you av taken? Nice pool.)

You think it's hard for you. There are so many of you guys. I read the first page and the last and try to chime in. Our whole family went to Daytona Beach last spring. That was the pool at the hotel which I can't think of the name of. We got there at the tail end of spring break. The girls there were unbelievable!

Hibiscus09

11-07-2006, 06:21 AM

Morning, Bob! :)

Nice job on the workout, sweetie!

You should post a few of your photos from competition days. I love those photos! :) Plus, the shots of you from vacation are also awesome! You're a hottie before and a hottie after!

Happy Tuesday!

Bob45

11-07-2006, 08:14 AM

Bob45

11-07-2006, 09:03 AM

Per the hot Hibs request! These are when I was 25 in a local gym contest. I had been training 5 years at this point. One recent picture.

Gunn27

11-07-2006, 09:49 AM

Excellent pics, Bob!

Hibiscus09

11-07-2006, 09:55 AM

I think you're a hottie younger and even hotter now. :) Thanks for posting the photos!

StlBarbie

11-07-2006, 02:17 PM

UCANDOIT

11-08-2006, 04:34 AM

Bob45

11-08-2006, 04:52 AM

Hi Bob,

Nothing against home gyms, just very hard to get them well quiped. Enjoy the workout. :D

Marcos

I've always been a free weight person. Even when I go to the gym I do my same lifts. Then I add the machines on. I don't know if it makes a difference or not. I used to workout for over an hour. Now a half hour or so. I am making the same gains. My main problem is making this a year long effort. I always stop in the summer.

Bob45

11-08-2006, 04:55 AM

[QUOTE=Bob45]Thanks! Hey do you have a journal?[QUOTE]

No ..... ;) I have the distinct feeling a thread of mine would be nothing but chaos ... in fact, there is this looney journal in the women's forum that would resemble it well!!! :p

AWESOME PICS BOB!!!
BOTH THEN and NOW ... I agree with HIBS .. "HOTTIE ALL THE WAY!!"

GREAT WO THERE ... but you didn't say, was there a LOT of grunting going on??? ;)

Have a great day!:)

Thanks Powells! Tonight is Planet Fitness if all goes as planned this time. Maybe I should grunt and see what happpens. Maybe I'll make the news. Have you ever even tried a journal? If you don't like the way they go it is easy to use that delete button. I get in those moods and just wipe everything out at times.

Bob45

11-08-2006, 04:57 AM

I think you're a hottie younger and even hotter now. :) Thanks for posting the photos!

Thanks again Hib. I like that avatar too. You look good from all angles!

StlBarbie

11-08-2006, 06:14 AM

Heya BOB .. I'll fess up ... the looney thread in female journal section is MINE!! :eek: But save your sanity ... and don't even go there!! :D

Have a great gruntfree WO at Planet Fitness!! :)

UCANDOIT

11-08-2006, 09:40 AM

I've always been a free weight person. Even when I go to the gym I do my same lifts. Then I add the machines on. I don't know if it makes a difference or not. I used to workout for over an hour. Now a half hour or so. I am making the same gains. My main problem is making this a year long effort. I always stop in the summer.
Hi Bob, I hear what you are saying. My wife and I are both getting into the BB thing and we often both ask how long are we going to keep it up? The answer that often pops up is that even if we drop it tomorrow, what we have learnt and the changes we have made to our lifestyle will always be there.:)
No plans to stop for summer as we are both getting such good results, that works for us:)

Have a good one
Marcos

joed

11-08-2006, 10:40 AM

OK I'm caught up now. Carry on. And for your reading and viewing pleasure:

http://forum.bodybuilding.com/showthread.php?p=12526573#post12526573

Make sure you bring your ID card so you can get in.

Bob45

11-08-2006, 10:43 AM

OK I'm caught up now. Carry on. And for your reading and viewing pleasure:

http://forum.bodybuilding.com/showthread.php?p=12526573#post12526573

Make sure you bring your ID card so you can get in.

Thanks Joed! She only has 266 pages to catch up on. Give me a minute.

Bob45

11-08-2006, 07:39 PM

Tonight

Flat BB bench
bar x 15
135 x 10
155 x 6
179 x 5
190 x 5 x 5

incline db flyes
30's x 10 x 3

seated military press
bar x 10
105.5 x 5 x 5

bentover lateral raises
25's x 10 x 3

I probably should be sticking with similar workouts but I am enjoying changing things around a lot.

kimsquit

11-09-2006, 08:07 AM

Awesome photos, Bob - it can't see it taking you long to get back into competition shape if that's what your goal is!

~ Chris

Bob45

11-09-2006, 08:32 AM

Awesome photos, Bob - it can't see it taking you long to get back into competition shape if that's what your goal is!

~ Chris

Thanks Chris. I really need to set my mind to it. I've been messing around for 3 years now.

StlBarbie

11-09-2006, 02:25 PM

Thanks Chris. I really need to set my mind to it. I've been messing around for 3 years now.

STOP IT NOW!!! :D
and I so................... tried to WARN YOU!!! :eek:

Hope you are having a great day!:)

Bob45

11-09-2006, 03:23 PM

and I so................... tried to WARN YOU!!! :eek:

I'll be looking forward to next humpday!

Hibiscus09

11-09-2006, 03:26 PM

I never knew that was why he was called Pokey. :eek: :D ;)

Hi Bob! Nice job on the chest and shoulder workout! :)

Bob45

11-09-2006, 03:37 PM

[QUOTE=Hibiscus09]I never knew that was why he was called Pokey. :eek: :D ;)

And the other was gumby for the same reason!

Thanks Hib. I'm thinking of a new routine now. I like 5 x 5's and I like just acclimating up to a certain weight with the compound lifts. Maybe I'll alternate them. I am all over with reps and sets now. I think I need to do my own food shopping too. We always run out of good foods.

Bob45

11-09-2006, 04:15 PM

I'm thinking of starting a split I will stick with for 6 - 8 weeks and see how things progress. Currently I am all over the place. I like doing a pyramid style on compound lifts and I like the 5 x 5. I may try and alternate between the two every other workout. Any reason not to??

I may try this 3-day split; Not going to failure and 90 second rest periods. After this cycle my legs should be ready for a regular workout.

workout 1
Bench press
incline db flyes
incline curls
squats

workout 2
Cgbp
db lying tri extensions
deadlifts
db rows

workout 3
military press
lateral raises
squats
BB curls

Open to criticism here. I like 30 - 45 minute workouts tops. I need frequent workouts without too much rest between. I like these lifts with the equipment I have. If I do end up joining a gym I will have more options.

Bob45

11-09-2006, 07:19 PM

Here's what I did tonight.

Cgbp
115 x 10
135 x 10 x 2

lying tri ext
70db x 10 x 3

Deadlifts
135 x 5
179 x 5
205 x 5
227 x 5

Db rows
55 x 10 x 3

Bob45

11-09-2006, 07:21 PM

I'm going to try this split suggested by someone. It looks much better than the one I had planned.

WORKOUT 1 (Chest/Biceps/Legs)
Bench press
Incline Curls
Squats

WORKOUT 2 (Back/Shoulders/Triceps)
Military Press
DB Rows
CGBP

WORKOUT 3 (Chest/Biceps/Legs)
Incline DB Flyes
BB Curls
Squats

WORKOUT 4 (Back/Shoulders/Triceps)
Lateral Raises
Deadlifts
DB Lying Triceps Extensions

Bob45

11-09-2006, 07:54 PM

Here is what I ate today. I workout late. All I have is my PW shake. I'm too full for anything else soon after. I don't want to eat just before bed. What do you nutrition experts think? The hot dog I usually don't eat. That brought the fat up a bit. My maintenance calories are low. Around 2300-2500. I'm trying to lose slowly. I'm 190 guessing 18% or so bodyfat at 5' 11".

7:30
2 eggs
1 white
1/2 cup cottage cheese
1/2 cup raw oats
little milk
postum wheat bran drink

11:30

2 slices whole wheat
can of tuna
tblspn mayo
cup milk
apple

2:30
protein bar ( I got a lot of these on ebay cheap)

3:30
square of mozzarella

5:30
2 chicken thighs
mix of carrots, northern beans, sweet potato
small portion whole wheat pasta
parmesan cheese

7:00 workout

8:00
water, whey, frozen strawberries, little sugar

Approx. Fitday totals
Total: 2105
Fat: 73 659 32%
Carbs: 171 629 30%
Protein: 194 778 38%

UCANDOIT

11-10-2006, 12:13 AM

Hi Bob

Looks good from my opinion, my biggest problem has always been to found a lifestyle doable diet that I can do long term. I like the smoothie at the end of the day, this is my most enjoyable meal. I have been advised to rather use a casian protein here as a slow release, whey is rapid release.

Good luck, Marcos :D

Bob45

11-10-2006, 04:52 AM

I have been advised to rather use a casian protein here as a slow release, whey is rapid release.

Good luck, Marcos :D[/QUOTE]

Thanks Marcos, I think they meant use casein if it is your last meal and not after a workout. the whey is usually used after workout where you need the rapid release.

StlBarbie

11-10-2006, 05:37 AM

and I so................... tried to WARN YOU!!! :eek:

I'll be looking forward to next humpday!

:eek:

WOW .. your maintenance is low ... I maintain at the same level!!! :eek:

The new split is looking good ... how long are you going to run it??
6 weeks??

I am curious as to your last meal .. would you not better be served by something that would not digest quite so quickly??? CC or protein/fat?

HAVE A GREAT FRIDAY!:)

UCANDOIT

11-10-2006, 05:46 AM

I have been advised to rather use a casian protein here as a slow release, whey is rapid release.

Good luck, Marcos :D

Thanks Marcos, I think they meant use casein if it is your last meal and not after a workout. the whey is usually used after workout where you need the rapid release.[/QUOTE]
Hi Bob

Thanks for that, I continue to learn :)

Marcos

Bob45

11-10-2006, 09:01 AM

:eek:

WOW .. your maintenance is low ... I maintain at the same level!!! :eek:

The new split is looking good ... how long are you going to run it??
6 weeks??

I am curious as to your last meal .. would you not better be served by something that would not digest quite so quickly??? CC or protein/fat?

HAVE A GREAT FRIDAY!:)

I am getting old! I used to be able to eat like crazy. I have a tub of whey left which I am using for my last meal/pw shake combo. I workout late. Should I still eat more? I'll try the split 6 weeks and see what happens.

UCANDOIT

11-10-2006, 09:36 AM

ChocoChick

11-10-2006, 09:54 AM

Hibiscus09

11-10-2006, 10:29 AM

Hi Bob! Your split looks nice. I do think you could eat a bit more -- especially given you have a very physical job. :p Maybe you should gradually bump it up and see what happens.

Bob45

11-10-2006, 11:26 AM

Looks great, not sure about you but I have to include abs and calves as a special somwhere? :D

Marcos

Your not supposed to notice that Marcos! I will add the calves in now. I always forget those. The abs I start when I get down to around 15%. It's more comfortable on the gut. I'm lucky they get strong pretty quick.

Bob45

11-10-2006, 11:31 AM

What are your goals Bob? I apologize if you've stated them somewhere earlier. Did you compete when you were younger? Or am I confusing you with someone else? We've had a lot of newcomers lately and I am old and forgetful. ;)

I want everything! Muscle, to be lean, fast metabolism, eat all I want, lol. For now my main goal is getting my bodyfat down. Please don't tell me I have to fit the cardio in too!! I did do a couple of small local contests. It was easy to get lean back then. I was very motivated for 5 years straight before I entered. Now I seem to lose it in the summer. There is so much else to do then. Thanks for stopping by here!

Bob45

11-10-2006, 11:36 AM

Hi Bob! Your split looks nice. I do think you could eat a bit more -- especially given you have a very physical job. :p Maybe you should gradually bump it up and see what happens.

I am going to up it a little Hib and try to eat as clean as possible. Keep an eye on my foods and let me know what I should cut or add. I still have my foods on Fitday so it is easy to track now. I will cheat a little on Friday or Saturday nights with a couple drinks. I like to go out and see bands in the fall. Boating season is over here.

ChocoChick

11-10-2006, 11:36 AM

Ok, then the first thing I would suggest is to replace the small snacks at 2:30 and 3:30 with one real meal. I'm not a big fan of protein bars either, if leanness is your goal.

Bob45

11-10-2006, 11:40 AM

Ok, then the first thing I would suggest is to replace the small snacks at 2:30 and 3:30 with one real meal. I'm not a big fan of protein bars either, if leanness is your goal.

I'll try it. I am always willing to eat more! I usually just have the one snack. I need to get used to making a meal I can eat while working. It's easy enough. Thanks again. I got used to eating those bars this summer when I was on the go a lot. They kept me from eating constant junk.

ChocoChick

11-10-2006, 11:57 AM

Where is Guilderland? Upstate?

Bob45

11-10-2006, 12:26 PM

Where is Guilderland? Upstate?

It's between Albany and Schenectady. Exit 25 of the NYS Thruway. Come on over. Bring the pink shorts.

I just had my 3:00 meal

leafy greens mix
3 oz. roast beef (approx)
1/2 cup raw oats
tblspn olive oil
little chredded cheese

ChocoChick

11-10-2006, 01:01 PM

Brrrr. No, thanks! I'll catch you next time you're in Daytona Beach. ;)

Bob45

11-10-2006, 01:03 PM

I saw this video today that cracked me up. How times have changed.

http://www.glumbert.com/media/fifties

timberwolf

11-10-2006, 01:06 PM

I don't think I ever saw your old pics, Bob. You had pretty good wheels.

Anyway...belated welcome back.

Bob45

11-10-2006, 01:13 PM

I don't think I ever saw your old pics, Bob. You had pretty good wheels.

Anyway...belated welcome back.

Thanks Kane. Good to see you here.

dbx

11-10-2006, 01:50 PM

Geeez, I didn't even know you had a journal. I really have to get out more :rolleyes:. Anyway, I scrolled back a few pages. Looking good. I saw your "25yr old" pics and most recent. Man, you looked great back then, and I'm sure it won't take long to get a lot of that vascularity back. But hey, you look good now to and have a great foundation to build from! Glad to have you here with us!

Hank1962

11-10-2006, 02:07 PM

Getting up to date on your thread. Great early pictures! I'm following along to see how you progress.

Chubby Mom

11-10-2006, 02:10 PM

Happy Friday Bob Great photos form then and now your still looking Hot! :D

Bob45

11-10-2006, 02:49 PM

Hey thanks for stopping in dbx, hank, and Mom. Not sure what to call you. You don't look chubby in your pictures. It's great for motivation to have visitors here. It will get me trying harder to get back in shape.

Bob45

11-10-2006, 08:26 PM

I ate later than usual today because I worked until 9:30 and I was hungry! Still had a couple detour bars because I wasn't prepared yet. They will be gone soon and I won't buy more. My fats are a little high but the carbs are lower.

Calories Eaten Today
grams cals %total
Total: 2561
Fat: 119 1074 42%
Carbs: 170 634 25%
Protein: 206 825 32%
Alcohol: 2 14 1%

7:30
2 eggs
1 white
1/2 cup oats
postum wheat bran drink

10:30
detour bar while driving

11:00
few almonds/walnuts

12:30
5 oz. turkey
1oz. cheese
2 slices whole wheat
cup whole milk

3:00
leafy greens
3oz. roast beef
1 tblspn olive oil
sprinkle cheese

5:30
5 oz or so meatloaf (ground beef, oats, tomato)
1 cup or so veges
1/4 yam

8:00
detour bar again

9:30
1 rum and coke!!!!

10:00
NF cottage cheese
blueberries
almonds/walnuts

Hank1962

11-11-2006, 03:49 AM

I thought I worked long hours! Hope you have some down time over the weekend. I don't think I could mix Rum and Coke with cottage cheese.

Hibiscus09

11-11-2006, 06:04 AM

Morning, Bob! :) Hope you have a fantastic weekend, sweetie!

Bob45

11-11-2006, 06:40 AM

I thought I worked long hours! Hope you have some down time over the weekend. I don't think I could mix Rum and Coke with cottage cheese.

They were pretty close weren't they. Hi Hank!

Bob45

11-11-2006, 08:10 PM

This cold is getting the best of me. I'm too feverish and weak to have a good workout today. Didn't sleep much either.

Today's meals - looks like I need to either cut fat or cut carbs. I like red meat, eggs, cheese, and nuts so maybe carbs.

9:30
3 pouched eggs
1 slice whole wheat
1/2 cup lowfat cottage cheese

12:30
2 servings beef jerky
1/2 cup oatmeal
1/4 cup cottage cheese
few walnuts
water

3:30
2 slices whole wheat
3 oz. roast beef
1 oz. american cheese
orange juice

5:30
5 oz. roast beef
few small chunks sweet potato
cauliflower
corn
fruit cocktail
water

8:00
cottage cheese
tblspn PB
few almonds
water

grams cals %total
Total: 2231
Fat: 77 694 31%
Carbs: 209 786 35%
Protein: 185 739 33%

StlBarbie

11-12-2006, 05:40 AM

Aw Bob .... sorry to hear you are under the weather ~~
hope you feel better soon!:)

joed

11-12-2006, 09:16 AM

Your diet is coming along nicely; it's really so hard to get things straight with the food. Hang tough big guy.

ChocoChick

11-12-2006, 10:00 AM

I thought I worked long hours! Hope you have some down time over the weekend. I don't think I could mix Rum and Coke with cottage cheese.

:eek:

jaguarr

11-12-2006, 12:02 PM

Hey, hope you're feeling better, Bob. Glad to see you're aware of your limitations and know when to throw in the towel and when not to when it comes to the workouts. Sometimes we can make a workout happen and have it be a positive experience when we're sick. Other times it just makes us even sicker. Rest up and hit it another day. :cool:

jag

kimsquit

11-12-2006, 12:28 PM

Hey Bob, hope you're feeling better!

~ Chris

Bob45

11-12-2006, 01:40 PM

Hey thanks for all the replies! Still working up a sweat today with this cold. I got a workout in and moved a bedroom set to the second floor in the house. My routine is abbreviated so it wasn't too bad to get through. For benches I did a couple warmup sets and some one reppers to feel more weight before my working sets. Squats I am going as low as possible. Still almost cramping. Getting better though.

Bench press
135 x 10
155 x 5
179 x 1
205 x 1
223 x 1
245 x 1
195.5 x 5 x 5

incline curls
30's x 10 x 3

ATG squats
4 sets of five and almost cramped (not telling amounts!)

UCANDOIT

11-13-2006, 04:08 AM

Bench press
135 x 10
155 x 5
179 x 1
205 x 1
223 x 1
245 x 1
195.5 x 5 x 5

Hi Bob, it seems to be common for BB to do many sets of bench press up to 8 sets. I just want to confirm you are going for mass here not cutting?
Marcos

Hank1962

11-13-2006, 05:20 AM

Good bench numbers!! It stinks to eat good food all the time but it is so hard to get rid of fat when you are over 35. When I want a cheat food I compare the calories to treadmill time....200 calories is 15 minutes on the treadmill. It never seems worth it if you loath cardio like I do.

Bob45

11-13-2006, 05:23 AM

ChocoChick

11-13-2006, 05:45 AM

Morning Bob! :)

Hibiscus09

11-13-2006, 06:19 AM

That's how many calories I'm eating each day, Bob. Hmmmm. . . .

http://i29.photobucket.com/albums/c288/hibiscus09/crazy.gif

Happy Monday!

Bob45

11-13-2006, 08:39 AM

Morning Bob! :)

Good morning!

Hibiscus09 That's how many calories I'm eating each day, Bob. Hmmmm. . . .

I know. I should be feeling better soon and will be hungry once again. Thanks for keeping an eye out.

StlBarbie

11-13-2006, 08:57 AM

I forgot to add my apple and some raisins. It was still a low day. Everyone is keeping me on my toes in here. I better watch it!

And don't you know it!!! :D
Hope you are having a great Monday Bob!!:)

justtryn

11-13-2006, 10:13 AM

Good morning, Bob. Good to see you have an avitar up!

Bob45

11-13-2006, 04:01 PM

Bob45

11-13-2006, 04:06 PM

Hi Barb and JT!

It's getting harder to remember what I ate with all these meals.

meal1
2 eggs
1/2 cup oatmeal
1/2 cup cottage cheese
postum- hot wheat bran drink(tspn sugar, little milk)

meal2
5oz. meatloaf (approx.) made with beef, oats, tomato
apple
water

meal3
2 slices whole wheat
5 oz roasted turkey
1 oz. cheese
almonds and walnuts mix
water

meal4
can tuna
mini carrots
banana
tblspn mayo
water

meal5
6 oz. chicken
mix of broccoli, cauliflower, carrots
cup barrilla whole grain pasta

I'll workout at 7:15 - 8:00 or so

8:15 - 8:30
PW shake will be
scoop whey
1/2 cup blueberries
water

Calories Eaten Today
grams cals %total
Total: 2273
Fat: 86 778 35%
Carbs: 155 575 26%
Protein: 223 890 40%

I go to sleep at 10:30pm. Do I really need another meal? How is the diet looking now. I used to use gatorade for the pw shake. I don't have anything good now. What is easy to find in the market to add?

dbx

11-13-2006, 05:07 PM

Calories Eaten Today
grams cals %total
Total: 2273
Fat: 86 778 35%
Carbs: 155 575 26%
Protein: 223 890 40%

I go to sleep at 10:30pm. Do I really need another meal? How is the diet looking now. I used to use gatorade for the pw shake. I don't have anything good now. What is easy to find in the market to add?

Your numbers look good Bob, with the exception of Fat. Not only is it a little high (higher than I suggested, anyway) but I don't see it comprised of EFAs. No fish oil, flaxseed, PB, nuts etc...? Carbs & Protein look right on the money.

Others opinions will surely differ, but imho, you do not need to eat another meal per se. However, it would be more ideal to eat protein & fat for your last meal. Since your last meal is PWO, you don't want to ingest fat immediately after. Perhaps a scoop of whey and some healthy fat (almonds, fish oil etc) right before bed, if you can re-adjust/fit it into your total macros.

As far as PWO shake, you can keep it simple by using OJ as the liquid (depending on the flavor of whey you use, of course :)... vanilla, strawberry, punch flavors work well), and/or you can purchase dextrose through BB.bom for $3.25 per 2lb bag. There are some guys here on a new kick, using waxy maize. To me, it is outrageously priced, but admittedly does look interesting from what I've read. You've got options, just make sure you get some simple carbs in the PWO drink. I only use approx 30g of dextrose (maltodex is considered better actually) in my PWO because I feel it's plenty coupled with the OJ carbs (approx 32g).

Overall, your meals look pretty good.

Bob45

11-13-2006, 07:03 PM

Your numbers look good Bob, with the exception of Fat. Not only is it a little high (higher than I suggested, anyway) but I don't see it comprised of EFAs. No fish oil, flaxseed, PB, nuts etc...? Carbs & Protein look right on the money.

Thanks for the info. I did have almonds and walnuts I included in the fitday calories. I didn't realize they weren't in my post. I had them with lunch. I'll add those in. I grab a few from time to time. The amounts aren't exact on everything either but pretty close.

ChocoChick

11-13-2006, 07:13 PM

I wouldn't do whey right before bed. You want a slow digesting protein before bed, so this is an ideal time for cottage cheese (mostly casein) or, if you want a shake, a casein protein shake.

As for your fats, you want to get more Omega 3's in there. Walnuts are a source. Flax seed is another. Fish, espeically fatty fish like salmon, is a great source. I think anywhere from .3g-.4g fat per pound of bodyweight is good. Fat is essential for hormone production and people generally need more fat as they age.

dbx

11-13-2006, 07:15 PM

Thanks for the info. I did have almonds and walnuts I included in the fitday calories. I didn't realize they weren't in my post. I had them with lunch. I'll add those in. I grab a few from time to time. The amounts aren't exact on everything either but pretty close.

The important thing though...is if you're going to be hitting 70g of fat per day, you want MOST of it to come from EFAs. It's easy to pop a few fish oil caps. The liquid forms of flax & fish oil are considered better, but I'm not that hard core myself lol. But yeah, I don't make time myself for healthy EFAs in "regular" food (beside tuna), so I just pop a few caplets of fish oil and/or flax seed oil every day.

Hibiscus09

11-13-2006, 07:18 PM

Bob45

11-13-2006, 07:19 PM

Bob45

11-13-2006, 07:25 PM

Hi Bob! :) Sorry you've been feeling poorly. It was hard at first for me to remember which meal I was eating. I just try to stick to the same schedule each day (timewise) and that helps. I eat at 7:00, 10:00, 1:00, 4:00, 7:00 and 10:00. When I can stick to that, it's easier to keep up.

What time do you usually go to sleep? Do you eat just before bed? It will be easy for me when I get in a routine. I just changed from meals and snacks to getting all meals. It will take a while.

The important thing though...is if you're going to be hitting 70g of fat per day, you want MOST of it to come from EFAs. It's easy to pop a few fish oil caps. The liquid forms of flax & fish oil are considered better, but I'm not that hard core myself lol. But yeah, I don't make time myself for healthy EFAs in "regular" food (beside tuna), so I just pop a few caplets of fish oil and/or flax seed oil every day

In other words no eggs, red meats... that will be tough. I eat walnuts almonds and could add more EFA's but always chicken, fish, etc.with little fat. No milk or cheese either. I'm not sure I want to do that permanently. Hmmm

Hibiscus09

11-13-2006, 07:28 PM

I go to bed around 11:00 usually. I have protein/fibrous veggies/healthy fat for my last meal. Some people say they can't eat the fibrous veggies before going to bed (and I do have some crazy, crazy dreams). If it bothers you, just do the protein and the fat.

Definitely keeping have the whey post workout. How much time is there between your post workout shake and when you go to bed? I think you need to have a whole foods meal after the post workout shake. Would you have time to get one in if you ate it an hour after your post workout drink? I like the idea of cottage cheese. That's not terribly filling. :) I'm not big on shakes other than post workout if you're looking to lose bodyfat.

Bob45

11-13-2006, 07:32 PM

Definitely keeping have the whey post workout. How much time is there between your post workout shake and when you go to bed? I think you need to have a whole foods meal. Would you have time to get one in if you ate it an hour after your post workout drink?

I eat dinner at 5:30. I workout around 7 or so. Still feelin full from that meal. Then the pw shake at 8 or so. I go to bed around 10:30. I'd be so dry from all that protein late. If I drink tons of water that late too I will be peeing even more. Life is tough.

ChocoChick

11-13-2006, 07:33 PM

The whey was right after my workout db. I workout late. Then I am too full for another protein meal after that and just before bed. Are you saying I would be better of forgetting the whey PW and use a casein protein?

Yes, I saw that your shake was pwo and that's fine. I thought dbx was suggesting whey as a pre-bed meal but now I see that he was actually addressing pwo, too. Sorry! I am too tired to be reading/responding now!

So, in a nutshell: keep the whey pwo but have a slow digesting protein + fat combination after your pwo shake. Anywhere from 1-2 hours later is fine. You could also do a whey/casein blend pwo. There is research to suggest that this is more effective than whey alone (whey is much cheaper, hence its popularity). I can try to dig it up tomorrow if you are interested.

Hibiscus09

11-13-2006, 07:36 PM

I eat dinner at 5:30. I workout around 7 or so. Still feelin full from that meal. Then the pw shake at 8 or so. I go to bed around 10:30. I'd be so dry from all that protein last. If I drink tons of water that late too I will be peeing even more. Life is tough.

No whining! :D

If you have your post workout shake at 8:00, you can certainly eat a meal at 9:15 to 9:30 and be just fine to go sleepy at 10:30. :p Drink plenty of water throughout the day and during your workout and you shouldn't have to have tons of water at night.

Just do it, baby!!

Bob45

11-13-2006, 07:41 PM

No whining! :D

If you have your post workout shake at 8:00, you can certainly eat a meal at 9:15 to 9:30 and be just fine to go sleepy at 10:30. :p Drink plenty of water throughout the day and during your workout and you shouldn't have to have tons of water at night.

Just do it, baby!!

I have to complain a little! I'll end up doing it though. Maybe I'll go get some Buffalo for my red meat. It's cheaper than filling up the boat. We do have flax seeds.

Bob45

11-13-2006, 08:03 PM

It's past my bedtime! I forgo to post my workout with all this diet talk.

Tonights workout

seated military press
bar x 10
67 x 10
89 x 6
100 x 3
115 x 1
126 x 1
137 x 1
142.5 x 1
115 x 5 x 5

db rows
70 x 8 x 4

cgbp
135 x 8
155 x 8 x 3

UCANDOIT

11-14-2006, 02:57 AM

Marcos, I do a lot of sets on this routine because that was my only chest exercise. I added the one reppers in to see if I am gaining strength. So far I am 10 pounds stronger from the last time I tried that. I am gaining size because I am just starting back. I am focusing more on cutting with my diet.

Yesterdays calories

Total: 2023
Fat: 55 492 25%
Carbs: 152 573 29%
Protein: 233 931 47%
I'll post the foods later. I have to get to work.

I forgot to add my apple and some raisins. It was still a low day. Everyone is keeping me on my toes in here. I better watch it!
Hi Bob, thanks for that answer.
Now the million dollar question, if you eat low cal to try and cut can you still gain in size? I have reluctantly increased my cal intake as my weight is stuck and I want to also increase in size, but lean mass? You think the 2023 cal will still allow you to gain in size, obviously it is working in strenght? And again I assume just because it works for you does not mean it will work for me :D
Marcos

Hibiscus09

11-14-2006, 03:54 AM

Nice job on the workout, Bob! :)

Happy Tuesday!

Hank1962

11-14-2006, 04:29 AM

Go Bob!!! Great workout log. Who knew eating was so darn complicated.

Bob45

11-14-2006, 04:59 AM

Hi Bob, thanks for that answer.
Now the million dollar question, if you eat low cal to try and cut can you still gain in size? I have reluctantly increased my cal intake as my weight is stuck and I want to also increase in size, but lean mass? You think the 2023 cal will still allow you to gain in size, obviously it is working in strenght? And again I assume just because it works for you does not mean it will work for me :D
Marcos

Yes and no. Since I only started back a few weeks ago I will gain size while losing fat. My lift amounts are increasing still. My leg workouts have barely begun also. When the strength gains stop and I am on a calorie deficit I won't expect anymore size. I will just fight to keep the size I added working out hard. Ideally my body weight will stay the same and my waist will shrink. That isn't so easy to do.

StlBarbie

11-14-2006, 05:03 AM

That isn't so easy to do.

And don't we all know it!!! :eek:
But with your determination Bob, I have NO DOUBT you will get EXACTLY where you want to go!!!:)

Happy Tuesday!!:)

Sampson777

11-14-2006, 05:03 AM

cgbp
135 x 8
155 x 8 x 3

Could you please tell me what cgbp stands for?

Hank1962

11-14-2006, 05:31 AM

My guess....close grip bench press

Bob45

11-14-2006, 05:36 AM

Thanks Hank. I used to hate all the abbreviations! Now I do it.

ChocoChick

11-14-2006, 05:52 AM

Good morning, Bob! :)

My favorite abbreviation is one jmc coined for me: CDD, which stands for coordination deficit disorder. Sady, I am afflicted! :D

dbx

11-14-2006, 08:33 AM

Yes, I saw that your shake was pwo and that's fine. I thought dbx was suggesting whey as a pre-bed meal but now I see that he was actually addressing pwo, too. Sorry! I am too tired to be reading/responding now!

Nope :). I was advocating that he have a small shake PPWO (right before bed). dbflgirl is right, in the quote below about casein being better, but...the reason I didn't suggest that was because you were already feeling full. You can mix 1-2 scoops of whey in a very small amount of milk (I do it frequently) and you'll be getting lots of protein in less than a cup of something you have to consume. I don't eat CC, but I picture it feeling "heavy" on your stomach? Anyway, either way. But again, yes, casein is ultimately better, but consume what you can deal with the easiest, as it's better than having nothing at all.

So, in a nutshell: keep the whey pwo but have a slow digesting protein + fat combination after your pwo shake. Anywhere from 1-2 hours later is fine. You could also do a whey/casein blend pwo. There is research to suggest that this is more effective than whey alone (whey is much cheaper, hence its popularity). I can try to dig it up tomorrow if you are interested.

Important: I certainly wasn't advocating not eating meats to avoid fat. It's just that you'll find if you supp with fish/flax oil, that it will put your fat intake total on the "good" side. Damn, I couldn't live without eating meat :). It's just like with carbs (which I may not have mentioned?); since you're trying to shed some fat, try to keep that vast majority of your carb intake to healthy complex carbs. I hope your head isn't swimming too badly with the bombardment of advice being thrown at you. Ultimately, dbflgirl and I agree on 99% of nutrition principles (I think :D).

Bob45

11-14-2006, 08:52 AM

Nope :).
Important: I certainly wasn't advocating not eating meats to avoid fat. It's just that you'll find if you supp with fish/flax oil, that it will put your fat intake total on the "good" side. Damn, I couldn't live without eating meat :). It's just like with carbs (which I may not have mentioned?); since you're trying to shed some fat, try to keep that vast majority of your carb intake to healthy complex carbs. I hope your head isn't swimming too badly with the bombardment of advice being thrown at you. Ultimately, dbflgirl and I agree on 99% of nutrition principles (I think :D).

My head isn't swimming in this. I have been reading and slowly getting into better habits over the past 3 years. I really like the advice. When I said no red meat I was just saying the fat intake gets high quick. If you want to get the omega's and eat the red meat and eggs it gets up there fast.

I went to the market today. I bought some Buffalo, ostrich,cottage cheese, and fish oil caps.
$50. worth. It adds up fast. Good thing all 6 of us in this family don't eat like this.

scienceteacher

11-14-2006, 09:18 AM

What about egg whites and very lean beef? I get ground beef that is 97/3.

Bob45

11-14-2006, 09:27 AM

What about egg whites and very lean beef? I get ground beef that is 97/3.

That's good too. Good to see you here. My daughter is in 7th grade and we could have used you for her science project on Chlorine. I've been out of school 30 years and still have homework!

scienceteacher

11-14-2006, 09:40 AM

That's good too. Good to see you here. My daughter is in 7th grade and we could have used you for her science project on Chlorine. I've been out of school 30 years and still have homework!
Nasty stuff...green and deadly. My youngest is in the eighth grade, don't have to help her much but my son will start making mid-weekly trips home for some biology tutoring. His professor is foreign so he has a hard time understanding her and he isn't exactly the sharpest knife in the drawer.

dbx

11-14-2006, 09:43 AM

My head isn't swimming in this. I have been reading and slowly getting into better habits over the past 3 years. I really like the advice. When I said no red meat I was just saying the fat intake gets high quick. If you want to get the omega's and eat the red meat and eggs it gets up there fast.

:) Yes, it's true that doesn't take much meat to kick it up quite a bit.

I went to the market today. I bought some Buffalo, ostrich,cottage cheese, and fish oil caps.
$50. worth. It adds up fast. Good thing all 6 of us in this family don't eat like this.

Excellent! Yes, I have two sons, and they both have voracious appetites. But the oldest (18).... takes almost all the same supps I do so, beside just food, whey, NO products etc., go pretty quick around here. In fact, since he's working PT now I've been telling him it's his turn to spring for some whey! :) I started buying the 10lb bags of ON, instead of the 5lb tubs. :(

Chubby Mom

11-14-2006, 10:09 AM

I went to the market today. I bought some Buffalo, ostrich,cottage cheese, and fish oil caps.
$50. worth. It adds up fast. Good thing all 6 of us in this family don't eat like this.

Good morning Bob, great choice with the Buffalo it makes a much better tasting burger than beef but yuck Ostrich.

Bob45

11-14-2006, 10:16 AM

Good morning Bob, great choice with the Buffalo it makes a much better tasting burger than beef but yuck Ostrich.

Figured I would try the Ostrich. It looked lean! Your doing great. I'll have to check out what you eat. There are so many people to keep track of here.

Hank1962

11-14-2006, 03:46 PM

My neighbor use to raise ostriches and they looked like giant, dirty, chickens. I would guess one drumstick would make a meal or two. Let me know how they taste.

ChocoChick

11-14-2006, 05:21 PM

Hi Bob. What a relief to see I was wrong about being right... or was I right about being wrong? Anyway, it appears that dbx and I are on the same page. :D

I feel compelled to add: Eat your veggies!

Btw, cottage cheese is totally disgusting but it's not heavy on your stomach. It's pretty light actually. And with that, I think I'll wander off and wait for the folks at Friendship to contact me about a product endorsement. :D

Bob45

11-14-2006, 05:41 PM

My neighbor use to raise ostriches and they looked like giant, dirty, chickens. I would guess one drumstick would make a meal or two. Let me know how they taste.

I'll let you know Hank.

I feel compelled to add: Eat your veggies!

Btw, cottage cheese is totally disgusting but it's not heavy on your stomach. It's pretty light actually. And with that, I think I'll wander off and wait for the folks at Friendship to contact me about a product endorsement.

I try to eat fruits and veges. The protein makes me want them more and more. I like cottage cheese and eat that a lot too.

Bob45

11-14-2006, 05:47 PM

So so workout because my legs still cramp up. I am thinking of doing some type of leg exercise everyday to get them used to lifting again. No where near failure with squats and still cramping like usual.

incline flyes
25's x 10
30's x 10
35's x 10 x 2

BB curls
45 x 10
69 x 10
80 x 10

squats
bar x 8
90 x 8
115 x 8
135 x 8

Bob45

11-14-2006, 06:06 PM

In a couple weeks maybe I will have the diet down. Experimenting with variety has me all over the place. Too much fat again.

Calories Eaten Today
grams cals %total
Total: 2386
Fat: 80 716 31%
carbs: 214 819 35%
Protein: 197 786 34%

7:30
1 egg
2 whites
1/4 cup oats
1/2 cup LF cottage cheese

11:00
1/2 cup barilla whole grain pasta
5 oz. buffalo
1/4 cup tomatos
apple
few walnuts

2:30
2 slices whole wheat
can tuna
tblspn mayo
cup milk
fish oil tab

5:30
1 cup barilla pasta
4 oz. lean ground beef
1 cup string beans or more
fish oil tab

7:15 workout
8:00 whey/water(forgot to get dextrose today)

9:00 half cup cottage cheese

UCANDOIT

11-15-2006, 03:30 AM

In a couple weeks maybe I will have the diet down. Experimenting with variety has me all over the place. Too much fat again.

Calories Eaten Today
grams cals %total
Total: 2386
Fat: 80 716 31%
carbs: 214 819 35%
Protein: 197 786 34%

Hi Bob
Try the Fat Free cottage cheese, normall does not taste any different and if you check the low fat still has a fair bit in.
Marcos

Hank1962

11-15-2006, 04:11 AM

Bob,
I can eat Pasta again? I don't think my wife will let me as she has become an Atkins nut. Strong numbers on the bicep workout!!

Original Poster

11-15-2006, 04:57 AM

I can't eat pasta........in fact I can't eat much of anything. LOL

IMO, pasta even whole wheat or veggie pasta should be limited if one is dieting. No more then 1-2 side portions a week.

Hey Bob your daily cals are about where my med and low carb days are. (2200-2300 cals) Of course my high days (today is one) is 3000 cals and 300g of carbs. (was 400g of carbs, but my nutritionist just lowered it to 300)

Have a great day !

Bob45

11-15-2006, 05:04 AM

Hi Bob
Try the Fat Free cottage cheese, normall does not taste any different and if you check the low fat still has a fair bit in.
Marcos

I may have to Marcos. I am experimenting now and the fat is high. Something will have to go. The big thing is I'm not eating junk. Today I will be a lot more careful because I am gaining fat!

Hank1962 Bob,
I can eat Pasta again? I don't think my wife will let me as she has become an Atkins nut. Strong numbers on the bicep workout!!

Only if you don't eat much fat. One or the other. I haven't been doing it right yet!

Bob45

11-15-2006, 05:18 AM

scienceteacher

11-15-2006, 05:21 AM

Let me know when you figure out the diet thing. I wish I could just hire someone to do it for me.

Bob45

11-15-2006, 05:22 AM

Let me know when you figure out the diet thing. I wish I could just hire someone to do it for me.

I think I have it. It's just not what I want to eat!

Hank1962

11-15-2006, 02:49 PM

When you find the pizza, steak, cheese cake, ice cream,cookie and beer diet let me know. That would be the things I would eat if I could.

Bob45

11-15-2006, 05:50 PM

When you find the pizza, steak, cheese cake, ice cream,cookie and beer diet let me know. That would be the things I would eat if I could.

That would be the PSCICB diet. Good one!

Hibiscus09

11-15-2006, 05:59 PM

Add some wine and chocolate to the list and I'll join in on the dieting fun. :D We can have a contest to see which one of us is best at increasing our bodyfat. :)

ChocoChick

11-15-2006, 06:43 PM

Diet is looking pretty good, Bob. I might move the walnuts to your last meal and replace one of the pasta's with rice or beans. And more veggies couldn't hurt. But overall, it looks clean. :)

Chubby Mom

11-15-2006, 08:43 PM

My suggestion would be to replace the Pasta for meal 4 with a salad. :)

Bob45

11-16-2006, 04:59 AM

Diet is looking pretty good, Bob. I might move the walnuts to your last meal and replace one of the pasta's with rice or beans. And more veggies couldn't hurt. But overall, it looks clean. :)

I did just whip up some brown rice and a kidney bean/black bean mix. A 1/2 cup of that pasta would be about 10 ziti's! It's like a tease anyway.

The added protein and bigger meals have my stomach pretty bloated up. Hopefully this is temporary. My waist is an inch bigger too.

Hank1962

11-16-2006, 04:59 AM

Diet is looking pretty good, Bob. I might move the walnuts to your last meal and replace one of the pasta's with rice or beans. And more veggies couldn't hurt. But overall, it looks clean. :)

Bob,
Don't believe her!! Veggies can hurt!! Beans and rice are good. DBF is a member of P.E.T.V (people for the ethical treatment of veggies)

Bob45

11-16-2006, 05:02 AM

My suggestion would be to replace the Pasta for meal 4 with a salad. :)

I probably should get a one day plan that is basically the same everyday too. I like variety! It is the spice of life. Variety gets you in trouble though.

ChocoChick

11-16-2006, 05:30 AM

Bob,
Don't believe her!! Veggies can hurt!! Beans and rice are good. DBF is a member of P.E.T.V (people for the ethical treatment of veggies)

You have it backwards, Hank. YOU are a member of PETV because you don't believe in killing or eating veggies. I, on the other hand, have no such qualms. ;)

Start subliminal message: veggies sex veggies sex veggies sex veggies sex veggies sex veggies sex veggies sex veggies sex veggies sex veggies sex veggies sex veggies sex veggies sex veggies sex veggies sex veggies sex veggies sex veggies sex veggies sex veggies sex veggies sex veggies sex veggies sex veggies sex veggies sex veggies sex veggies sex veggies sex veggies sex veggies sex veggies sex veggies sex veggies sex veggies sex veggies sex veggies sex veggies sex veggies sex veggies sex veggies sex veggies sex veggies sex veggies sex veggies sex veggies sex veggies sex veggies sex veggies sex veggies sex veggies sex veggies sex veggies sex

Hank1962

11-16-2006, 06:03 AM

You have it backwards, Hank. YOU are a member of PETV because you don't believe in killing or eating veggies. I, on the other hand, have no such qualms. ;)

Start subliminal message: veggies sex veggies sex veggies sex veggies sex veggies sex veggies sex veggies sex veggies sex veggies sex veggies sex veggies sex veggies sex veggies sex veggies sex veggies sex veggies sex veggies sex veggies sex veggies sex veggies sex veggies sex veggies sex veggies sex veggies sex veggies sex veggies sex veggies sex veggies sex veggies sex veggies sex veggies sex veggies sex veggies sex veggies sex veggies sex veggies sex veggies sex veggies sex veggies sex veggies sex veggies sex veggies sex veggies sex veggies sex veggies sex veggies sex veggies sex veggies sex veggies sex veggies sex veggies sex veggies sex

DBF,
Point taken!! I will try geen veggies. Does lime jello count?

Hibiscus09

11-16-2006, 07:04 AM

I immediately though jello would work better with sex, and also chocolate and whipped cream. Next, I thought, "Well, there are some veggies. . . ." :eek: Now, I'm thinking I should probably just not voice my thoughts. ;)

Happy Thursday, Bob!! :D

ChocoChick

11-16-2006, 08:03 AM

Does lime jello count?

Blech.

I dont know how anyone can eat a food for which the jingle is, "Watch it jiggle, see it quiver..." Sounds like an ad for cellulite. :eek:

Hi Bob! Good morning to you! :)

kimsquit

11-16-2006, 08:39 AM

Good morning Bob,

sorry to hear about the leg cramps - hopefully it'll pass with time and acclimatization

~ Chris

Bob45

11-16-2006, 10:47 AM

Good morning Bob,

sorry to hear about the leg cramps - hopefully it'll pass with time and acclimatization

~ Chris

They always do. I just need to never stop working them.

Seems like I missed all the fun around here while I was working. My sister is also in town. I won't have much posting time this week.

scienceteacher

11-16-2006, 11:04 AM

Seems like I missed all the fun around here while I was working.
We all missed all the fun except Hibby's husband, lucky man.

StlBarbie

11-16-2006, 07:01 PM

As I hop thread to thread ... I have decided you have ALL BEEN CORRUPTED!!
It must be the work of CHI!!!!!!!!!!:D

Looking good in here BOB!! WAY TO GO!!
Awesome dedication you are putting forth to bring it all together!!:)

Bob45

11-17-2006, 05:08 AM

Hibiscus09

11-17-2006, 05:11 AM

Morning, Bob! :)

Hope you have a happy Friday!

Original Poster

11-17-2006, 05:12 AM

As I hop thread to thread ... I have decided you have ALL BEEN CORRUPTED!!
It must be the work of CHI!!!!!!!!!!:D

I had nothing to do with it. :)
These people are nuts :eek:

Happy Friday Bob !

Hank1962

11-17-2006, 05:17 AM

Good morning everyone. No time to post all the foods the last couple days. No junk food still. More calories hasn't worked for me yet. I measure every Friday and the widest part of my waist went from 37.5 to 38.5. I am still 190. Last year I went from 39.5 to 36 and wore a loose 34 jeans. I did it with my 3 meals 3 snacks. I had low and higher calorie days. High was only around 2300 calories.

Bob,
I am fighting my waist also. I have stayed at 34" for ever and still bounce between 33 and 34. I have managed to get into 32" waist jeans but need to drop more belly fat and saddle bags to be able to see my abs clearly.

Bob45

11-17-2006, 09:25 AM

Good morning Hib and Chi.

Hi Hank, the thing is I lose the fat and then let myself get it back again. It's a continuous cycle.

dbx

11-17-2006, 09:45 AM

Hi Hank, the thing is I lose the fat and then let myself get it back again. It's a continuous cycle.

This ^ is the key. You've only given your new macros what, one week to work? Bob, you know this is a slow battle, but it will work if you adhere to a plan. We all have different waist-to-pant size numbers too. I have an approx 37" waist and comfortably wear 33 jeans. I've still got work to do myself, but I'm not trying to concentrate on that by losing weight at this point in the year.

ChocoChick

11-17-2006, 09:47 AM

^^^ Sounds like you need a lifestyle change. If you approach things as a diet, you will go back and forth. The trick is to find a way of eating that is sustainable over the long haul and lets you reach your goals.

UCANDOIT

11-17-2006, 09:49 AM

Good morning everyone. No time to post all the foods the last couple days. No junk food still. More calories hasn't worked for me yet. I measure every Friday and the widest part of my waist went from 37.5 to 38.5. I am still 190. Last year I went from 39.5 to 36 and wore a loose 34 jeans. I did it with my 3 meals 3 snacks. I had low and higher calorie days. High was only around 2300 calories.
Hi Bob
Remember you have only been journalling for 17 days and of which your diet has only been half of those?

Build it and they will come..... or at least keep with it and it will go :D

Marcos

Bob45

11-17-2006, 09:57 AM

This ^ is the key. You've only given your new macros what, one week to work? Bob, you know this is a slow battle, but it will work if you adhere to a plan. We all have different waist-to-pant size numbers too. I have an approx 37" waist and comfortably wear 33 jeans. I've still got work to do myself, but I'm not trying to concentrate on that by losing weight at this point in the year.

I haven't given up on it. Just stating the facts so far. It's basically how I was eating just trying to even out the meals somehow and get the protein up without having the fat up too. It's also more calories which I sure don't mind. I need to get my fat down for health issues more than looking better.

^^^ Sounds like you need a lifestyle change. If you approach things as a diet, you will go back and forth. The trick is to find a way of eating that is sustainable over the long haul and lets you reach your goals.

Giving up candy, pie, cake, cookies, cereals, ice cream and such forever would do it. Once I start they slowly build and get out of hand. I always have eaten good. The regular eating isn't much of a change at all.

Bob45

11-17-2006, 10:14 AM

Yesterday's meals

Meal1
1 slice whole wheat
2 eggs
1 tspn olive oil (used to fry the bread dipped in egg)
1/2 cup cottage cheese
postum

meal 2
2 hard boiled eggs
apple

Meal 3
2 cups lettuce
1 bananna
1 can tuna
1 tblspn mayo

Meal 4
2 slices rye
2 oz turkey
3 oz. roast beef

meal5
6 oz talapia fish
salad with lettuce spinach little cottage cheese
1/4 yam
broccoli

meal 6
almonds and walnuts (handful each)

I had two workout rest days. No time anyway.

dbx

11-17-2006, 10:34 AM

Meal 3
2 cups lettuce
1 bananna
1 can tuna
1 tblspn mayo

All meals look good except for this one: Man-up and dump the mayo :). Try olive oil or lemon juice etc, to give it some moisture if you have to. Dump the lettuce, as it has no nutritional value. Switch it to spinach.

I will put a bed of spinach in a bowl, add tuna, green olives and maybe red onion and other "salad" items to add moisture to each bite. You might be surprised at how good it is like this.

dbx
Nitrition Nazi

pastorgbc

11-17-2006, 11:09 AM

I just scanned through this journal and all of a sudden I have the urge to call my wife and tell her to buy carrots, celery, and spinach and meet me in a hotel!?!

Ray

ChocoChick

11-17-2006, 11:27 AM

Nitrition Nazi

What's Nitrition? :confused: :p

Chubby Mom

11-17-2006, 02:04 PM

Giving up candy, pie, cake, cookies, cereals, ice cream and such forever would do it. Once I start they slowly build and get out of hand. I always have eaten good. The regular eating isn't much of a change at all.

I have the same problem Bob those darn sweets will get you every time. They are the reason for my fat tummy that and not exercising

Have a great weekend :)

Hank1962

11-17-2006, 02:11 PM

Bob,
I would normal sneak a candy bar, ice cream or something in my diet. The journal has really helped me stay focused. These folk beat you up if you cheat. Or if they find flaws in your diet.

jspirate

11-17-2006, 03:43 PM

AMan-up and dump the mayo :)

Ok, I am really struggling with the mayo thing.

First of all, I don't really like mayo so dumping it doesn't really impact me. ( usually only have it when I het a sandwich somewhere and forget to as the maker to "hold it.") Having said that, how is a tablespoon on a sandwich going to hurt you so much. According to Fitday it has 40 or so calories with 3 grams of fat. It is empty protein wise...

So what am I missing? Is it because its a "the bad fat?" Or is mayo like brownies for some people? There is no such thing as just a little?

Bob45

11-17-2006, 05:23 PM

First the workouts and food. Thanks everyone for the replies!

Calories Eaten Today
grams cals %total
Total: 2313
Fat: 72 648 28%
Carbs: 197 729 32%
Protein: 227 906 40%

meal1
2 eggs
1 white
1/2 cup oatmeal
1/2 cup cottage cheese
postum

meal2
2 hard boiled eggs
orange

meal3
2 oz. roast beef
3 oz. turkey
2 slices rye
cup milk

meal4
detour bar(on the road)
apple

meal5
3 oz. buffalo
3oz chicken
cup corn
1/4 cup black/kdiney bean mix

workout
2 scoops whey( no dextrose yet)

meal 6
cottage cheese

Workout

lateral raises
25's x 10 x 3

deads
135 x 5
180 x 5
205 x 5
250 x 5 x 5

db lying tri extension
55 x 10
70 x 10, 10, 8

Bob45

11-17-2006, 05:33 PM

Hi Bob
Remember you have only been journalling for 17 days and of which your diet has only been half of those?

Build it and they will come..... or at least keep with it and it will go :D

Marcos

Hey Marcos, I was watching what I eat before I started here back in October. I had lost an inch in my waist. That's why I mentioned I gained it back.

jspirate Quote:
Originally Posted by dbx
AMan-up and dump the mayo jspirate Quote:

Ok, I am really struggling with the mayo thing.

They want to see me suffer a little.

Hank1962 Bob,
I would normal sneak a candy bar, ice cream or something in my diet. The journal has really helped me stay focused. These folk beat you up if you cheat. Or if they find flaws in your diet

Yeah it isn't fair. I want to see their foods too. We could always lie too. This is the internet.

Chubby Mom Quote:
Originally Posted by Bob45
Giving up candy, pie, cake, cookies, cereals, ice cream and such forever would do it. Once I start they slowly build and get out of hand. I always have eaten good. The regular eating isn't much of a change at all.

I have the same problem Bob those darn sweets will get you every time. They are the reason for my fat tummy that and not exercising
Have a great weekend

You have a great weekend too Mom!

ChocoChick

11-17-2006, 06:21 PM

Ok, I am really struggling with the mayo thing.

First of all, I don't really like mayo so dumping it doesn't really impact me. ( usually only have it when I het a sandwich somewhere and forget to as the maker to "hold it.") Having said that, how is a tablespoon on a sandwich going to hurt you so much. According to Fitday it has 40 or so calories with 3 grams of fat. It is empty protein wise...

So what am I missing? Is it because its a "the bad fat?" Or is mayo like brownies for some people? There is no such thing as just a little?

I don't think you're missing anything. Are there better fat sources than mayo? Yes. Are there lower sodium choices than mayo? Yes. Is 1 tablespoon of mayo standing between you now and reaching your goals? I don't think so. As long as you don't slide down the slippery slope (well, if 1 Tb of mayo is ok, then a couple of teaspoons of sugar in my coffee are probably ok too, and a few pats of butter on my toast couldn't hurt, etc., etc.) then the mayo is fine, if that's what it takes to get you to eat tuna and a salad rather than a Big Mac for lunch. Now, once you get into single sigit bodyfat and you want to tweak your diet to get to the next level, then you might have to worry about that tablespoon. But at this stage of the game, I don't think it's going to hurt. I've been known to use both butter and mayo on occasion.

dbx

11-17-2006, 06:24 PM

Ok, I am really struggling with the mayo thing.

First of all, I don't really like mayo so dumping it doesn't really impact me. ( usually only have it when I het a sandwich somewhere and forget to as the maker to "hold it.") Having said that, how is a tablespoon on a sandwich going to hurt you so much. According to Fitday it has 40 or so calories with 3 grams of fat. It is empty protein wise...

So what am I missing? Is it because its a "the bad fat?" Or is mayo like brownies for some people? There is no such thing as just a little?

Bob is right; we want to see him suffer a little :D.

But seriously, I'm a big believer in being VERY strict for the first several weeks of a new diet. I believe that after you "program" yourself for at least 6wks, you'll be better off down the line. If you can suffer for 6wks straight, you will have a much greater chance to "make it", so to speak. And there are "healthier" mayos out there too, but I didn't want to get him trying to cut corners....yet :).

StlBarbie

11-17-2006, 07:07 PM

Bob is right; we want to see him suffer a little :D.

You are SO RIGHT BOB .... they are enjoying this!!! ;) :p
Really, I think both DBFL and DBX are offering some excellent input!!:)

Hope you have a great weekend Bob!:)

UCANDOIT

11-18-2006, 12:40 AM

Not chewing you up, :) you have always offered good advice and support only trying to so the same.

Have a good weekend
Marcos

Hank1962

11-18-2006, 04:07 AM

Bob,
Your diet looks good for yesterday. How does the buffalo taste.

Bob45

11-18-2006, 05:03 AM

I've been known to use both butter and mayo on occasion.

You naughty girl! I may have to save this quote.

Hibiscus09

11-18-2006, 05:27 AM

Morning, Bob! I don't think there is anything whatsoever wrong with having one meal a week that it is out of your healthy nutrition parameters. If you don't, you'll go crazy and not enjoy life. The thing is to just make it one meal. Don't let it take you over and continue to eat the bad for you stuff (cookies, beer, etc. :D ). And don't start telling me how the problem is that you just don't stop. You are in control of your own actions. Just do it, baby!

I also use butter on occasion. Actually, very rarely, but when I have a craving for cinnamon toast, sometimes I give in to it. :D Sadly, I use Splenda on it instead of yummy sugar. :( I'd probably be better off with the sugar than something artificial.

I never touch mayo. Blech! I just don't like the taste of it. Mustard is my condiment of choice. :)

Happy Saturday!

Bob45

11-18-2006, 06:08 AM

Bob,
Your diet looks good for yesterday. How does the buffalo taste.

It's good. A lot like the extra lean ground beef. It's expensive so I'm not sure I will buy that all the time.

Bob45

11-18-2006, 06:10 AM

ChocoChick

11-18-2006, 01:51 PM

You naughty girl! I may have to save this quote.

I make my own mayo. Does that redeem me a little? Mmmmmmm, garlic aioli.

I always overdo everything. Even sex.

Count it as cardio, and be happy that it's not fattening. ;)

Bob45

11-18-2006, 05:28 PM

Tonight's workout.

Bench press
bar x 10
135 x 10
155 x 8
179 x 6
205 x 4
223 x 4

low incline db curls
30's x 10 x 3 (these are tough)

ATG squats
bar x 10
115 x 8
135 x 8 x 3

ATG is a long way down for me. I have a 32 inch range of motion. I measured for the heck of it. These won't be getting easy any time soon.

Calories Eaten Today plus dessert!
grams cals %total
Total: 1851
Fat: 61 552 30%
Carbs: 125 484 26%
Protein: 199 796 43%

Today was my son's 17th birthday and I had an awesome meal 4 pictured below.

meal1
2 eggs
1 white
1/2 cup oatmeal
1/2 cup cottage cheese
postum

meal 2
cup milk
blended protein

meal 3
4 oz. chicken
1/2 cup black/kidney bean mix

meal 4
cake
ice cream
strawberries
whipped cream
lets hear it!

meal5
5 oz. buffalo
mixed veges
1/2 cup brown rice

workout
PW shake
whey/ raisins

meal 6
cottage cheese
walnuts

joed

11-18-2006, 06:13 PM

Happy b-day to your boy. As Meal 4 shows, you're not a party pooper. Have a great wkend.

Hibiscus09

11-19-2006, 05:35 AM

Happy Birthday to your son, Bob! That meal looks delicious!! :D

Nice job on the workout.

Happy Sunday!

Bob45

11-19-2006, 06:34 AM

Thanks joed and Hib. This is the youngest of my boys. He did everything with me until this past year. Now he is with friends and a girlfriend all the time. It's hard when they grow up!

UCANDOIT

11-19-2006, 09:25 AM

ATG squats
bar x 10
115 x 8
135 x 8 x 3

ATG is a long way down for me. I have a 32 inch range of motion. I measured for the heck of it. These won't be getting easy any time soon.

Calories Eaten Today plus dessert!
grams cals %total
Total: 1851
Fat: 61 552 30%
Carbs: 125 484 26%
Protein: 199 796 43%

Today was my son's 17th birthday and I had an awesome meal 4 pictured below.

meal1
2 eggs
1 white
1/2 cup oatmeal
1/2 cup cottage cheese
postum

meal 2
cup milk
blended protein

meal 3
4 oz. chicken
1/2 cup black/kidney bean mix

meal 4
cake
ice cream
strawberries
whipped cream
lets hear it!

meal5
5 oz. buffalo
mixed veges
1/2 cup brown rice

workout
PW shake
whey/ raisins

meal 6
cottage cheese
walnuts
Hi Bob
Great ATG squats, I hear you on the ROM, always seems at least twice that sometimes:) Great on the diet, even with the whipped cream, did you have veggies with that?
:D
Marcos

Bob45

11-19-2006, 11:33 AM

Hey Marcos. I may start doing more reps with even less weight on the ATG squats.

Bob45

11-19-2006, 02:44 PM

I'm spending a lot of time wiping myself out on the compound lifts. These 3 exercise routines are a lot tougher than they look when you go all out.

seated military press
bar x 20
67 x 15
89 x 12
100 x 10
115 x 10
126 x 4 (spent)

db bentover rows ( I hate these, they kill me!)
70 x 10 x 4

close grip bench press
135 x 10 x 4
stayed lighter and more reps. Isolated the tri's as much as possible.

ChocoChick

11-19-2006, 04:18 PM

Bob, that's one heck of a workout and, done right, it should wipe you out. ;)

UCANDOIT

11-20-2006, 02:54 AM

Hi Bob, killer workout, wiped out I can imagine. Will probably also count for some cardio in there as well.

Keep it up
Marcos

kimsquit

11-20-2006, 07:14 AM

Good morning, Bob!

It sounds like you had a great weekend! My oldest boy turned 16 on November 11th.

~ Chris

Hank1962

11-20-2006, 07:29 AM

Thanks joed and Hib. This is the youngest of my boys. He did everything with me until this past year. Now he is with friends and a girlfriend all the time. It's hard when they grow up!

Two of mine are away at college and one is about to get married. When we took my oldest to college 10 hours from home I felt like I had ripped my heart out. Very tough to deal with.

jspirate

11-20-2006, 08:42 AM

Two of mine are away at college and one is about to get married. When we took my oldest to college 10 hours from home I felt like I had ripped my heart out. Very tough to deal with.

I can not imagine... We got started late so we have a 5 year old and an 18 month old. Sometimes they just plain old wear me out, but I can not for a second imagine my daily life without either of them. It seems to me that the "empty nest syndrome" has to be one of life's greatest adjustments.

I guess I have a lot to go through yet, but I am still dreading the day...

Bob45

11-20-2006, 09:54 AM

Good morning, Bob!

It sounds like you had a great weekend! My oldest boy turned 16 on November 11th.

~ Chris

Did he want his driver's permit that day. All mine did.

Two of mine are away at college and one is about to get married. When we took my oldest to college 10 hours from home I felt like I had ripped my heart out. Very tough to deal with.

I have one in college too. It sure is tough dropping them off. I hope my kids stay close to home. I have a sister in Puerto Rico and one in Tennessee. I was the only one that stayed close to home in my family.

Bob45

11-20-2006, 09:55 AM

I can not imagine... We got started late so we have a 5 year old and an 18 month old. Sometimes they just plain old wear me out, but I can not for a second imagine my daily life without either of them. It seems to me that the "empty nest syndrome" has to be one of life's greatest adjustments.

I guess I have a lot to go through yet, but I am still dreading the day...

A lot of people can't wait until they move out. Not me!

ChocoChick

11-20-2006, 10:01 AM

What's this? You're supposed to let them move out? Never!

Ok, ok... I am not looking forward to that day.

Chubby Mom

11-20-2006, 10:20 AM

Good Morning Bob, Happy Birthday to your son, count me in as a parent who will not be happy when the kids move out. I started a little later than you, mine are 10 and 11years old. They have a little ways to go yet, but time is flying by. My son 11 is already talking about getting his drivers license.:)

Bob45

11-20-2006, 02:52 PM

Hi db and mom!

Last 2 days from fitday. Same old foods. Getting the macros closer to where I want them.

Yesterday
grams cals %total
Total: 2101
Fat: 77 689 33%
Carbs: 135 499 24%
Protein: 219 875 42%

Today will be
grams cals %total
Total: 2240
Fat: 69 624 28%
Carbs: 178 650 29%
Protein: 234 937 42%

StlBarbie

11-20-2006, 07:48 PM

http://i85.photobucket.com/albums/k73/Kwizgiver/DogCatThanks.jpg

Happy Thanksgiving BOB!!
Hope you enjoy a wonderful holiday!:)
GREAT JOB ON THE MACROS!!:)

UCANDOIT

11-21-2006, 12:00 AM

Hank1962

11-21-2006, 04:42 AM

Bob45

11-21-2006, 05:02 AM

Hi Barb. Happy Thanksgiving to you too!

Hey Marcos!

Hank. I'm not really hungry ever on this plan. It seems the next meal comes quick.

Here's my average since I started logging

Average Calories
grams cals %total
Total: 2155
Fat: 76 684 32%
Carbs: 165 615 29%
Protein: 206 826 39%

Hank1962

11-21-2006, 05:04 AM

Bob,
Thanks for the deadlift advice. I felt a little lower back strain but my form was better in the lower rep range. I should be over 300 by year end.

Bob45

11-21-2006, 05:08 AM

Bob,
Thanks for the deadlift advice. I felt a little lower back strain but my form was better in the lower rep range. I should be over 300 by year end.

Sounds great Hank. I really like Deadlifts. I am finally getting a good feel for them too. They hit so many bodyparts.

ChocoChick

11-21-2006, 06:06 AM

Morning, Bob. Your macros look good. Just remember that what you eat is as important as your macros, maybe more so.

Bob45

11-21-2006, 08:10 AM

Morning, Bob. Your macros look good. Just remember that what you eat is as important as your macros, maybe more so.

I'm sticking with the same foods I have been eating. It's easy to plug them into fitday.

jspirate

11-21-2006, 12:51 PM

I'm sticking with the same foods I have been eating. It's easy to plug them into fitday.

Hahaha, this makes me laugh because FitDay has totally borked my eating habits. When me and the work buddies head out for lunch I am always pushing to go to a handful of places that we have already frequented just because I already have the details entered into "custom foods" on fitday :)

Bob45

11-21-2006, 05:54 PM

Hey Js. It sure is easier when the foods are just there.

My knee gave out on squats tonight. My family has bad knees. I keep trying squats and my knees give out after a few workouts. I thought it was just going heavy. At least there are plenty of other leg exercises.

incline db flyes (slow strict and good stretch)
25's x 10 then press x 10
30's x 10 x 3 then press x 10

BB curls
bar x 10
67 x 10
89 x 10, 8

squats
warmup bar x 10 (knee problem)

vertical leg press
140 x 30
180 x 20
200 x 20

sissy squats
bw x 10 x 3

sumo db squats
70 x 15 x 3

Calories Eaten Today
grams cals %total
Total: 2153
Fat: 75 676 32%
Carbs: 157 576 28%
Protein: 208 833 40%

Hibiscus09

11-21-2006, 06:21 PM

Nice workout, Bob!

I hope you have a happy Thanksgiving! :)

dbx

11-21-2006, 06:21 PM

sissy squats
bw x 10 x 3

Hey, I was doing these with 30# DBs just one year ago, and 3 sets of 15 had my son asking me if I was okay (I looked like I was going to pass out, as I couldn't catch my breath) :D. In due time Bob, in due time.

Your macros look great! :)

Bob45

11-21-2006, 06:31 PM

Nice workout, Bob!

I hope you have a happy Thanksgiving! :)

Happy Thanksgiving to you too Hib. I'm going to try and not eat too much junk. Maybe just too many drinks. My 30th class reunion is Saturday.

Your macros look great!

I'll stick with this a while and see what happens dbx. Same list of food at different times.

Hank1962

11-22-2006, 05:01 AM

Bob,
Hope you have a great Holiday.

Bob45

11-22-2006, 05:07 AM

Bob45

11-22-2006, 05:10 AM

Bob,
Hope you have a great Holiday.

Thanks Hank. You too.

ChocoChick

11-22-2006, 05:13 AM

I like to analyze the diet, measure, and weigh every week. It feels like Friday today. It has been 2 weeks on this plan. The weight and waist haven't changed. The changes I've made so far are evening out the meals, increased calories, increased protein and reduced fat and carbs. I now use a PW shake and I wasn't before. I'm always told I change things too quick. How long do I give this before changing again?

Bob, look at what you wrote: You've increased protein, increased calories, evened out your meals and you have not gained weight! That is progress. It could take a while for your body to adjust to your new pattern and begin to recompose, but please recognize that you are already seeing positive changes just by virtue of being able to eat more and not gain. :) This means you will be able to increase your lfts more quickly, which, in combinatiion with continued good eating, will help you lose fat and gain muscle.

Have a great Thanksgiving!