We're gonna go through someones diet

[Rusty Jeffers]

All right, it seems lots of people want to know what kind of quesitons they can ask on the members board. etc. So I am going to have someone get into detail about his diet, training, cardio, etc and I'm going to critique it, change areas of his diet and training, and hopefully give him good advice on how to change for the better.... and do lots of online discussion. Hope this helps to get some folks on the members only board, as I am starting to get ready for my next show the Ironman.....

[Rusty Jeffers]

It will be a week till he send the training diary/diet log, so just wait and I'll go through it day by day and give him a new workout and diet, unless of course it's spotless, which I hope it isn't...this is to give everyone insight as to how to change your training and nutritional problems..

[A Mike 45]

Hi all,

I'm Mike, 47y/o, 6'1", 175#, 42c, 32w, 15.5 a, I have pretty good
muscle definition on a lean frame. I am looking to add some size,
about 10-15 lb of muscle but find it difficult. I hit the gym 5x
week typically

I don't want to compete....just look good naked!

To be honest I ate better than I had in weeks, but was fairly
typical.

Tue......... up at 5:30AM

6AM
wh wheat bagel w/ honey
10 0z. OJ
3 cups blk coffee ..........200 cal / 37 crb / 7 pro / 1 fat

9AM
turkety sand w/ 1 sl cheese & mustard
3/4 cup grape tomatoes ......225 Cal / 22 crb / 32 pro / 5 fat

12 noon
granny smth apple, banana ....187 cal / 49 crb

1:30
protein shake ...........270 cal / 20 crb / 40 pro

2:00
1 cup green tea.........?

3:45 WORKOUT (CHEST)
1 warm up lighter weight
flat dumbells...8 reps all
incline dumbells
decline dumbells
seated chest cable machine 3 sets 8
standing crossover cable from top 3 sets 8
standing crossover cable from bottom 3 sets 8
15 min. abs
20 min hard cardio on eliptical

6:00PM
beef and red bean dish w/ potatoes (my recipe)
asparagus
cottage cheese ...........412 cal / 58 crbs / 53 pro / 7.5 fat

bed.......9:00PM

It looks like I only have room for (1) day at a time in this message
so I will do it that way I guess.

[A Mike 45]

Wed........up at 5:30

wh wheat bagel w/ honey
10 oz. OJ
3 cups blk coffee..........320 cal / 67 crb / 10 pro / 1 fat

9:00AM
turkey sand w/ 1 sl cheese & mustard
3/4 cup grape tomatoes ........225 cal / 22 crb / 30 pro / 5 fat

12:00 noon
apple and banana ...............177 cal / 49 crb

1:30
protien shake .................270 cal / 20 crb / 40 protien

2:00 1 cup green tea...?

3:45 WORKOUT (back)
25 pull-ups
Bent over rows 4 sets of 8
seated cable rows 4 sets of 8
extensions w/ 45 lb plate(Lwr back) 3 sets of 10
1 arm rows 3 sets of 8 ea. arm
wide grip cable pull downs 3 sets of 8
15 min abs
15 min hard cardio

7:00
salmon
green beans
brwn rice
(2 light beers).............707 cal / 66 crb / 49 pro / 7 fat

by the way......I drink a nuts load of water daily with meals and in
between

bed............9:PM

[A Mike 45]

Thur........ ......up at 4:30

5:00
protien shake....... .270 cal / 20 crb / 40 pro / 1.5 fat

5:30
bowl oatmeal
1 sl rye bread
12 oz. 1% milk
3 cups coffee...... ...280 cal / 43 crb / 15 pro / 5.5 fat

10:00AM
beef, beans & potatoe (my recipe)..... .260 cal/ 20 crb / 28 pro / 6 fat

1:30
protein shake & banana...... 275 cal / 50 crb / 40 pro / 1.5 fat
2:30.Green tea....?

3:45 WORKOUT (legs)
squats on smith machine
1 warm up, 3 sets of 8
leg press, 3 sets of 8
leg lifts seated for quads(I am drawing a blank for the name of these)
4 sets of 8
ham string 3 sets of 8 standing bent over w/ dumbells (spaced this
name also)
seated calf raises 4 sets of 8

6:30
deli sand, dbl turkey, cheese, avacodo, cucumber & tomatoe on french
250 cal / 40 crb / 40 pro /10 fat

bed......... ....9:00

[A Mike 45]

Fri.....up at 5:30

6:00AM
wh wheat bagel w/ honey
10 oz. OJ
protien shake
3 cups coffee...... ....590 cal / 87 crb / 50 pro / 2.5 fat

10:00AM
turkey sand w/ cheese and mustard
3/4 cup grape tomatoes.... ....225 cal / 22 crb / 32 pro / 1.5 fat

1:00PM
apple & banana
protien shake....... .....447 cal / 69 crb / 40 pro / 1.5 fat
2:00.......1 cup green tea

3:45 WORKOUT (arms)
seated preacher curl 3 sets 8
skull crushers on flat bench 3 sets 8
seated alternating bicep curls 3 sets 8
tricep kick backs 3 sets 8
single arm cable curls 3 sets 8 on each arm
tricep pull down w/ rope 3 sets
barbell curls pyramid up and down w/ no rest in between
20 min hard cardio
15 min abs

7:30
talapia
brown rice
sreamed veg......... 360 cal / 45 crb / 35 pro/ 5 fat
(8) light beers all evening)!! WHAT A LUSH ....760 cal/ 40 crb/ 8 pro

bed at 11:30....... .oh my!

[A Mike 45]

Sat. (day 5)...up at 7:00AM

7:30
protein shake
4 cups black coffee .........270 cal / 20 crb / 40 pro / 1.5 fat

9:45 WORKOUT (chest)
focused on incline
smith machine incline bench 4 sets 8 reps on heavier added more
reps as weight got lighter...to exhaustion
standing cable machine lower pecs 4 sets 8
standing cable machine upper pecs 4 sets 8
seated cable chest press 3 sets 8
incline bench dumbells lighter weight 3 sets higher reps
15 min abs

12:00 noon
3 eggs scrambled w/ red beans
12oz. 1% milk ..............475 cal / 42 crb / 42 pro / 17.5 fat

3:00PM
1/4 cup cashews, 1/2 cup pretzels..240 cal/ 16 crb / 10 pro / 26 fat

(8) light beers all day & night ...760 cal/ 40 crb / 8 pro / 0 fat

8:00
talapia
brown rice
veg ...........360 cal / 45 crb / 35 pro / 5 fat

bed .....11:PM

[A Mike 45]

Sun.(day 6)....up at 7:30

4 cups blk coffee

10:30
protein shake .........270 cal / 20 crb / 40 pro / 1.5 fat

2:30 DINNER @ MOM'S...........d**n this was good!!!
roast beef
mashed potatoes
corn cassarole
green beans
roll
tea.............1080 cal / 125 crb / 69 pro / 46 fat

NO WORKOUT TODAY

6:30
1 chicken breast
asparagus
1/2 cup strawberries......234 cal / 16 crb / 35 pro / 4 fat

bed .........9:00PM

[A Mike 45]

Mon.....up at 5:30

6:00AM
wh wheat bagel w/ honey
O.J.
3/4 cup strawberries.......370 cal / 79 crb / 11 pro / 1 fat

9:30
turkey sand w/ cheese & mustard
3/4 cup grape tomatoes..........225 cal / 22 crb/ 32 pro/ 5 fat

12:30
1/3 cup cashews
1/2 cup pretzels.........360 cal/ 44 crb/ 13 pro/ 26 fat

1:00
protein shake.........270 cal/ 20 crb/ 40 pro/ 1.5 fat
apple & banana ..........177 cal / 49 crb

2:15 green tea ?

3:45 WORKOUT (back)
25 pull ups
bent over rows 4 sets of 8
seated rows 4 sets of 8
extensions for lower back using 45 lb plate 3 sets of 10
wide grip lat pull downs 3 sets 8
single arm dumbell rows 3 sets of 8 ea. side
20 min hard cardio

6:00
mexican grilled chicken w/ black & red beans, corn and green
chillies, (my recipe)
with large soft tortilla shell....1003 cal/ 53 crb/ 46 pro/ 2.5 fat
THIS nuts IS GOOOOD! all my friends and family love it
without the shell it is basically fat free and chocked with protien

Rusty, If your interested in the recipe it's your pal.


9:00PM.....to bed

This concludes my week long log ....it has been a learning experience

[Rusty Jeffers]

For everyone who is following this,..I'm making him go through the diet and add specific portion amounts, not guessed amounts, this is going to be VERY important...

[Rusty Jeffers]

MIKE...WE'RE STILL WAITNG FOR YOUR DIET/TRAINING LOG.....

[Amike45]

Hey Rusty,

Good timing.

I just finished logging a full week as of yesterday. My log is hand written and sloppy, so I will post as soon as I get it written up so you can make sense of it.

Thanks Mike

[Rusty Jeffers]

Mike, are you there?? I'm still waiting for you log. If I don't hear from you in a few days, I'll go ahead and use what you've given me so far..

[Amike45]

Rusty,

I feel like I owe you an apology. I have never been so busy at work and home. I just haven't had time to do the log. I don't go on-line like I have in the past. I gotta get this home remodeling thing out of the way, it's making me crazy!

Anyway, It would be great if you could use my existing log.

I know this is a great opportunity for me and others.

I value your opinion very much.

Thanks, I am REALLY looking forward to what you have to say.

Mike

[Rusty Jeffers]

Okay when you said the word "remodeling' I knew you were screwed for time!! BEEN THERE

With the info I have, this is EASY!!

YOU ARE NOT EATING ENOUGH TO GAIN ANY MUSCULAR WEIGHT AT ALL!!!!! Sorry, but you needed to get yelled at!!! LOL

You have a good routine of eating several times a day, but there is not near enough protein in your diet to make any gains, you may make some gains, but the potential of making no gains is there in that you're starving your body of essential growth nutrients. You are eating so little protein and so little in general, I mean, I would have fainted by noon.

Here's a better idea of what I mean.

get up by 5:00

6 scrambled egg white, 1 serving oatmeal, coffee

8:00 Protein drink

11:00 Turkey sandwich, fruit

2:00 Protein drink

4:00 Any form of protein, just not another drink, ie chicken breast, teriyaki chicken bowl, etc

7:00 dinner Steak, potatoes veggies


Train...You REALLY need some more basic type of exercises, you're getting them, but too much cable, pull ups etc...If you're a member, log in to my workouts in the members only area, yours is ok, just not for gaining muscle, it's very,,,lacking.
and you'll understand.

Now getting back to your diet. YOU HAVE TO get more protein, more often, you're missing too many hours with no food, then some nuts or fruit?? No way, has to be protein. YOu have to try to get a minimum of 1.5 gms of protein per lb of bodyweight to grow. There is no way to BEND this rule, there is no way to GET AROUND this rule...if you don't make it a part of your life, you won't make the gains you desire. I'm assuming you want to put on some muscle yes??? A little effort doesn't get the grade, if you want it you have to go to it, it won't come to you....and no, you won't pack it on, muscularly speaking unless you're jacked up...it's not easy,but you can do it...but your effort nutrition wise isn't gonna get it. Let me know your thoughts.
I'll continue this in the next post in a few minutes, I gotta go eat!