Mass Plan

Intake Levels
1. Calories- 16-20 per pound of body weight
2,500-3,100 @157lbs
2. Carbohydrates- 2.5-3.5 grams per pound of body weight
392-550 grams per day @157lbs
3. Protein- 1-1.25 grams per pound of body weight
157-197 grams @157lbs
4. Creatine- 5 grams post workout
5. Glutamine- 5-20 grams pre and post workout
6. Water- 8-16 glasses per day
(M&F magazine, October 2005)

Here we go....hoping to pack on a few lean pounds! Will be utilizing Operation Ragnar for training needs.

Tybee Summer 2012

Pembroke Run

Had a nice short 4.3mi run this afternoon in Pembroke, Ga. Always nice to log some miles with new scenery. Looking forward to continuing with the shorter distances and building my speed back up.

@t_nation, 7/10/12 9:59 AM

T NATION (@t_nation) 7/10/12 9:59 AM Figuring Out Your Life and Lifting Goals fb.me/2gVZHCSLt

Sent from my iPad

Super high tech new training equipment..

Very excited to add these to the home gym..can't say that Kate is as thrilled as I am lol. Got some great heavy stones and a trio of solid bars. Whole thing originated out of us getting some stones for the backyard to patch fence holes from dogs. Miraculously, I was able to convince Kate to let me have a few to lift with. Looking forward to the first workout with them.

Independence Day Half Marathon

A few pics from our half marathon this past Sunday at Deshong park in Stone Mountain. It ended up being a challenging run with a lot more hills than we expected. Enjoyed doing this race with Kate!