All-around healthy living with Rob Tyre


Posts tagged with "health"

Jun 7


If you are luckily a mesomorph than you will be delighted to know that you have the easiest road out of the rest to put on lean mass.  You can follow the simple standards of a 40/40/20 macro nutrient ratio.  40% Carbohydrates, 40% Protein, and 20% Fat to make up your caloric intake for the day.  Just like eating as an endomorph you want to stick to complex carbohydrates (whole grains mainly), lean protein sources (fish, chicken breast, eggs, and some beef), while fats you want to target things mainly high in omega 3 fatty acids such as almonds, natural peanut butter, fish oil, or flax seed.

While gaining mass as a mesomorph you want to find your daily caloric level to maintain and increase this number by 500, as you climb the scale every 3-4 pounds you want to readjust you caloric intake for your new body weight.  Try not to exceed 500 calories a day or that body weight you are gaining wont look so lean.  Train hard and you will get the results you want!  My next post will be about ectomorph eating then I will teach you guys how to train for each body type :).  Happy training all

To find you daily maintenance calorie level:

A good website to calculate your caloric intake with what you are eating: and it’s free to use!

My success story

Many people reach a point in life where they start taking their personal health seriously.  Well I always faced the reality that every time I told myself and others I was committing myself to my personal fitness; a few weeks later I would be sitting on my couch playing Xbox 360 instead of worrying about my fitness.  Simply because I didn’t want to put myself through the troubles of staying dedicated and pushing myself.  I guess you could call me your typical quitter.  I was in a serious relationship at the time and when that came to an end the last words I heard from my ex was how I would never satisfy myself because I was a quitter.  I realized enough was ENOUGH it was up to nobody but ME to make it happen! 


This was my weak-slender frame I was dealing with at the time, weighing less than my girlfriend of the time I knew I needed to turn myself around to make myself truly happy with who I was.  I embarked on a journey that would take me several months but I knew it would be well worth it in the end for self-satisfaction and my personal health.

I would start by training 4 to 5 days a week, and focusing on my diet everyday of the week allowing myself one to two cheat meals per week to ease cravings, but at the same time monitoring my calories in those cheat meals.  I knew if I took all the right steps nothing would hold me back from reaching my ultimate goal, of a nice lean muscular frame. 

After 30 days of dedicated training and dieting I could slowly see my body changing form and molding into what I had seen in my mind as a mental image. I knew the only place to go from here was up!


Now here is how my body changed over time from following the same nutrition and fitness rules I will be applying to this blog for you all to follow and help guide you to the same fitness goals you may have!

 50 days

 90 days


Stay tuned for posts on proper nutrition, training, and motivational articles.  Also you can send ANY questions you may have to my ask box; whether it’s gaining weight, losing weight, or training for a triathlon.  I will feature some of them in future articles.  Happy training all!  As long as you believe in yourself, the sky is the limit!!