Kaizen - Shazriki's log to continuous improvement

[kitkatkate]

I try to buy local coffee/products as much as possible. Do you have a health food store you could go to? We have bulk bins of stuff too, which is cool.

Larry's Beans
Jim's Organic Coffee

I know there are other brands, but these are the ones I'm using right now and I can't think of others at the moment. I usually just look for fair-trade and organic + what's on sale + coupons. ;) I'm pretty frugal.

I will have to check out my natural food store. There is a place in the mall that sells specialty beans, and my roommate's boss owns the place, so I can get beans half off. :D

[Ashlei]

I will have to check out my natural food store. There is a place in the mall that sells specialty beans, and my roommate's boss owns the place, so I can get beans half off. :D

Ohh!! Yeah! That sounds like a great option. Get whole bean and since you have a grinder, grinder them yourself. You'll notice a HUGE difference from pre-ground. I got my mom hooked on whole bean-grinding her own, and the french press. :)

[kitkatkate]

Ohh!! Yeah! That sounds like a great option. Get whole bean and since you have a grinder, grinder them yourself. You'll notice a HUGE difference from pre-ground. I got my mom hooked on whole bean-grinding her own, and the french press. :)

Does the french press make a difference??

[phozosado]

Does the french press make a difference??

Let me answer that with a subtle YES

Oh hell yeah. Dude..........I can't even......

For me? French press coffee > alcohol
(gotta be a good bean though. You really taste the bean this way)

[jzpowahz]

EPIC xmas meals right there!

[Shazriki]

I can't handle this thread any longer! LOL Your eats never cease to amaze me brah. Keep it up, going to smash this prep with the food you can make

Haha I imagine these images must be getting painful for you since you're deep in prep. Don't worry son I'll be there with you soon enough - thanks dude!


Wow that Christmas meal looks fantastic!

lol, Idk sh!t about carving either. It would not be pretty.

It was pretty fantastic! Been a while since I had a nice sit-down meal with everyone like that, it was really nice. Carving is all about having a sharp ass knife, if you don't have one, you won't be able to carve, simple as that :(


Gotcha! I have a crap ton of this nasty walfart stuff...oh well, it was only like $8 for a huge tub. I am going to go ahead and buy the good stuff because I am tired of trying to doctor this up so much. I went to a coffee shop the other day on campus and got their freshly ground/brewed coffee and only added some skim and I could actually handle it! I loved being able to taste the distinct flavors that were in it.

Cute hat you have you there, Shazriki

Fresh ground is so smooth, smooth enough that you can handle it black!

Oh, why thank you ;) Don't actually know why I was wearing it actually it was roasting in the house haha.


Saw the pics in the FB and came here to comment, mother of god, what a beautiful roasted beef

i was looking into your camera, omg, 925 euros D:

I am looking for something cheaper, maybe Santa brings me something this year

MERRY CHRISTMAS!!

Thanks dude! Yea the camera is pricey but I didn't just get it for food pics. If I travel somewhere with epic scenery I like to take landscape shots, for example my new wallpaper:

http://i1122.photobucket.com/albums/l522/Shazriki/20111127-IMGP0973.jpg

Don't worry though, there are PLENTY of top-quality cameras there which don't cost that much, it's jsut that DSLRs are expensive.

Merry Christmas to you too brah!


Agree.

;)


Good! I can't wait to buy some! I dunno where I am going to get it yet...do you know of any websites/online stores that you recommend?

Shaz, what's the recipe for that sweet potato pie? Looks amazing!

It sure was tasty and it was my first time making it. I just followed this recipe: http://allrecipes.com/recipe/sweet-potato-pie-i/

The only change I made was to add a tbsp of flour to the mixture to thicken it up a bit. Oh and I couldn't find a pastry cust so I had to use overlapped filo pastry sheets LOL.


Ohh!! Yeah! That sounds like a great option. Get whole bean and since you have a grinder, grinder them yourself. You'll notice a HUGE difference from pre-ground. I got my mom hooked on whole bean-grinding her own, and the french press.


Does the french press make a difference??


Let me answer that with a subtle YES

Oh hell yeah. Dude..........I can't even......

For me? French press coffee > alcohol
(gotta be a good bean though. You really taste the bean this way)

Actually I've never had french press before. But I do love me some percolated fresh ground coffee.

[Webber91]

Holy fuark @ dat pie.

[Shazriki]

19 December 2011

Solid workout today. Even though I was feeling good from all the food last night I opted not to try and hit a bench PR again mainly for the reason that there were no competent spotters in sight. I'm pretty sure I could have nailed it (or at least gotten close again) but I don't want to get pinned under a heavy bar or worse have some spotter wreck the rep by helping out unnecessarily. So that means I was at 100% for squats and managed to hit another PR there, which means a weight increase next time I get to do back squats (Friday, hopefully if my sister has a guest pass to the gym in Spain). The gym was pretty much a ghost town but as chance would have it both the lat pull machines were occupied when I got around to doing lat pulls, and it was already getting pretty late so I decided to just go and hit a couple of BW chin-up sets. Well damn, I forgot how much of this exercise is down to technique and getting used to the movement. A few months away from these and I was weak as sh!t lol.

And unfortunately this update represents the last official posting I'm going to make in this log. It's been a hell of a journey, looking back to the early days of this log when I was cutting too hard and doing too much cardio, to now where I've managed to successfully cut down without any of the metabolic funk that accompanied the first one. There has been a lot of good discussion in this log on nutrition and training, and I only have you guys (the people who read this) to thank for that. It's one of the reasons why I'm going to keep this thing bookmarked, for reference in the future. Sort of like a book you read but never throw away.

This isn't the end of logging for me, however. I'm just taking a break over christmas while I visit family and before I start my contest prep log. When I do that, by the way, I'll be sure to make a post in here so that anyone interested can continue following my progress as I smash into the stage summer of 2012. It's going to be a sick ride, and just the opportunity to be healthy enough to pursue this challenge is almost a christmas present in itself. So I hope you'll come along.

Since internet access will be intermittent at best over christmas, I'll occasionally pop in here to drop some food porn as usual, but it might be a while before I can get back to any comments or anything. Thanks everyone and MERRY CHRISTMAS!

Next time you see this guy, he's going to be on dat prep time!


http://i1122.photobucket.com/albums/l522/Shazriki/20111219-IMG_0131.jpg


~The Workout~

Squats 280.5x6 PR, 253x7, 231x8
*
DB Bench Press 66's x 10,9,8
*
Chins BW x 8, 6
*
EZ-bar Skullcrushers 71.5x 12, 10, 8
*
Cable twists 53.9 x 8R 7L, 7R 5L

~The Eats~

Roast beef sandwich with cheese and rocket; sweet potato fries

http://i1122.photobucket.com/albums/l522/Shazriki/20111219-IMGP1098.jpg

Sweet Potato Pie and Mincemeat pie covered in custard

http://i1122.photobucket.com/albums/l522/Shazriki/20111219-IMGP1099.jpg

Roast chicken and sprouts; roast beef, green beans and fried onions

http://i1122.photobucket.com/albums/l522/Shazriki/20111219-IMGP1100.jpg

XF CPB sludge with CTC and Smores Poptart

http://i1122.photobucket.com/albums/l522/Shazriki/20111219-IMGP1101.jpg


Macros (approx) 240P/360C/55F - a bit higher than usual because I had to get through some leftovers, sue me :p

[Shazriki]

EPIC xmas meals right there!

You know it! :D


Holy fuark @ dat pie.

It was fuarking delicious bro and easy to make! Recipe a couple of posts above!

[brendbro]

bloody nice squat PR!

been one hell of a ride mate, cannot phukking wait till its prep time!! will be there every step of the way ;)

hope you have a great Christmas too!

[kitkatkate]

Let me answer that with a subtle YES

Oh hell yeah. Dude..........I can't even......

For me? French press coffee > alcohol
(gotta be a good bean though. You really taste the bean this way)

Gotcha! I am going to get a French press soon! You have me convinced!




Oh, why thank you ;) Don't actually know why I was wearing it actually it was roasting in the house haha.

You are most certainly welcome! I love wearing hats like that..indoor or outdoors!





It sure was tasty and it was my first time making it. I just followed this recipe: http://allrecipes.com/recipe/sweet-potato-pie-i/

The only change I made was to add a tbsp of flour to the mixture to thicken it up a bit. Oh and I couldn't find a pastry cust so I had to use overlapped filo pastry sheets LOL.

Thanks for this! I am going to check out the recipe now. Might make it for Christmas, or something similar that I found online...a pb pumpkin pie. :D

[kitkatkate]

ps: I am sad to see you go for a little while. :( All of that amazing food porn and your nice comments! But, I am happy that you will be back sometime to give us all an update! Have a very merry Christmas and great new year!! Good luck on the prep!

[snrygo]

now that is what i call squatting!

when i read that this was the last official post, i was lesadface

but then i read that you were making a contest prep log and i was glowing. have fun over xmas and i wish you a merry one :)

[Dexter3000]

Happy holidays to you sir. Looking forward to your next log in 2012!

[Trillios]

Aw shyt contest prep time! See you there big dawg ;)

[ian0789]

Cant wait for the prep log ;) Have fun on your trip!

[Ashlei]

Does the french press make a difference??


Let me answer that with a subtle YES

Oh hell yeah. Dude..........I can't even......

For me? French press coffee > alcohol
(gotta be a good bean though. You really taste the bean this way)

^^This all the way!!



Definitely will be in on the new contest prep log. Enjoy your break and have a great holiday!

[snrygo]

French press errday (well, at least 5 days a week :p) I do it with cheap Timmies grinds and it tastes pretty darn good. Smooth like starbucks without the pricetag.

[raiku5]

Awesome end to an awesomesauce log :)

[lakergreat1]

Enjoy the Holidays bro.. solid PR's, discussions and food pr0n to end the log. Till next time.

[Shazriki]

bloody nice squat PR!

been one hell of a ride mate, cannot phukking wait till its prep time!! will be there every step of the way

hope you have a great Christmas too!

Thanks a lot Brendan, appreciate the kind words and I'm glad you've enjoyed the small slice of the ride presented here and that you'll be along for the prep. Have yourself an awesome Xmas too and keep up the great work mate!




You are most certainly welcome! I love wearing hats like that..indoor or outdoors!

Thanks for this! I am going to check out the recipe now. Might make it for Christmas, or something similar that I found online...a pb pumpkin pie.

I agree, cold or not they're comfortable as hell, excuse enough to wear them IMO.

Seriously there should be zero doubt in your mind: pbpumpkin pie :eek:



ps: I am sad to see you go for a little while. All of that amazing food porn and your nice comments! But, I am happy that you will be back sometime to give us all an update! Have a very merry Christmas and great new year!! Good luck on the prep!

Don't be sad I'll be back soon enough (along with the food porn) ;) but its very nice of you to say so - thanks! You have a great Christmas too!


now that is what i call squatting!

when i read that this was the last official post, i was lesadface

but then i read that you were making a contest prep log and i was glowing. have fun over xmas and i wish you a merry one

Aww yeah, the crazy thing is the PR wasn't THAT tough. It took some effort but it wasn't the craziest thing in the world. I'm just feeling in a really good place with my squat form lately.

Hehe I'm glad that you saw the disclaimer that I wasn't actually stopping logging, just taking a lil' break! You have a fun Xmas too bro, keep eating and lifting your way to success.


Happy holidays to you sir. Looking forward to your next log in 2012!

Thank you Dex and same to you! We'll have to catch up over a PM soon.


Aw shyt contest prep time! See you there big dawg

A CHALLENGER APPEARS! Hell yea dude 2012 belongs to us.


Cant wait for the prep log Have fun on your trip!

It'll be here before you know it brah. Have merry Christmas yourself!


^^This all the way!!



Definitely will be in on the new contest prep log. Enjoy your break and have a great holiday!

Awesome I'm glad youll still be in on dis :D Same to you Ash and have a great time for the remainder of your time in Florida!


Awesome end to an awesomesauce log :

Woot look who it is. Thanks for the kind words bro! Have a great a great Xmas and hope you've been killing it in the gym ;)


Enjoy the Holidays bro.. solid PR's, discussions and food pr0n to end the log. Till next time.

Thanks Mike, I'm really happy with the way things have wound down here over the past few weeks. Happy holidays to you too!

[vitornoob]

Late, but Merry Xmas, Awesome new year, I wish you the best, get enough rest this holydays and back full of power in 2012


:D

[oats_addict]

Have fun back home bro. Looking forward to the new log.
Merry Christmas and all that too!

[Shazriki]

Late, but Merry Xmas, Awesome new year, I wish you the best, get enough rest this holydays and back full of power in 2012


:D

Thanks Vitor! And that's definitely the plan: chill the fck out now, come back like a freight train in the new year. Merry Christmas to you too bro!


Just a little update: mom got me a few days worth of guest passes at our gym, went for a lift this morning and hit a new PR in front squats (229.9 x 5 x 3). Did some epic deadlifting which actually caused my shins to bleed (awesome) and ripped apart some combination pan-Asian/argentine grill AYCE place. Good times!

For the full workout: http://www.fitocracy.com/profile/Shazriki/

[Shazriki]

Have fun back home bro. Looking forward to the new log.
Merry Christmas and all that too!

Thanks mate. Enjoy yourself too! Christmas is London should be awesome! :D

[66jzmstr]

For the full workout: http://www.fitocracy.com/profile/Shazriki/Congrats on the PR! I never knew Fitocracy could be such a handy place for logging workouts, but apparently it is. Do you do anything more with it than log workouts, Shaz? Also, looking there, I was curious how you came up with your current workout split, which looks like some exercises twice a week (squats & bench) while most lifts stay at once a week (unless it's an A/B split that I'm not reading back far enough to notice). Just curious.

[vENomate]

Awesome last couple of posts!!--> that roast beef :eek:

Have a great Christmas!!! ( I'll let you know if you missed out or not this season on the slopes ;) )

Can't wait for the next chapter in 2012 :D

[The Solution]

No Cheesecake mastery? Son I disappoint. Wait till you see what I am making for Christmas ;)
Enjoy the time off, Good luck on Contest Prep, I will be following.

[Dexter3000]

I joined Fitocracy as well a few weeks ago but I haven't done anything with it yet.. is it cool?

Also, do you use lifting gloves?

[Shazriki]

Congrats on the PR! I never knew Fitocracy could be such a handy place for logging workouts, but apparently it is. Do you do anything more with it than log workouts, Shaz? Also, looking there, I was curious how you came up with your current workout split, which looks like some exercises twice a week (squats & bench) while most lifts stay at once a week (unless it's an A/B split that I'm not reading back far enough to notice). Just curious.

Thanks Dave! I only use it to log my main workouts but it is a more powerful tool than that. There are numerous NEAT activities in the exercise database and you can use it to track weight over time with graphs etc. I use very little of the functionality. Like I said I use it to help keep me accountable in times of intermittent logging (like this).

As for my routine it's based off Rippetoe's SS with some accessory work thrown in. The basic template is retained though: press 3x a week, squat 3x a week, alternate DLs and rows. The split itself came from the time I worked with Eric from 3dmj. There are 3 distinct workouts, but they all share the same basic elements.


Awesome last couple of posts!!--> that roast beef :eek:

Have a great Christmas!!! ( I'll let you know if you missed out or not this season on the slopes ;) )

Can't wait for the next chapter in 2012 :D

Hehe thanks :D I hope for your sake that I am missing out since it would be a shame to toto CH and there not be any snow!

Not long to wait now!


No Cheesecake mastery? Son I disappoint. Wait till you see what I am making for Christmas ;)
Enjoy the time off, Good luck on Contest Prep, I will be following.

Dude can't wait to see your Christmas cheesecake. Unfortunately my sister is vegan and I don't like to make things that we can't all enjoy as a family. Tonight I'm making risotto instead!

Thanks for the support Bob!


I joined Fitocracy as well a few weeks ago but I haven't done anything with it yet.. is it cool?

Also, do you use lifting gloves?

Like I said to Dave above it has a lot more functionality than I personally need but it's a useful too no doubt. And yes I'd say it's cool, sort of turns lifting into a video game :D

No gloves for me, I'm lucky in that my grip strength has developed in proportion to my lifts. It does mean my palms are like sandpaper. :p

[Shazriki]

Assorted plates from the local AYCE:

http://i1122.photobucket.com/albums/l522/Shazriki/ade68022.jpg

http://i1122.photobucket.com/albums/l522/Shazriki/700af306.jpg


http://i1122.photobucket.com/albums/l522/Shazriki/b46d8c8a.jpg

Oats with bananas, cinnamon, and honey:

http://i1122.photobucket.com/albums/l522/Shazriki/b24ae08f.jpg

Dal, aloo gobi, chicken madras, and basmati rice:

http://i1122.photobucket.com/albums/l522/Shazriki/3ccd2525.jpg

Leftovers.... Still tasty though :)

Chicken Kiev, risotto al funghi, sautéed green beans and onions, roast sprouts:

http://i1122.photobucket.com/albums/l522/Shazriki/4e4e6e29.jpg

[Ashlei]

I love ethnic food. Looks ballin!

[Shazriki]

I love ethnic food. Looks ballin!

Oh it was. My dad makes a bad ass curry!

And heres more...

All eats from FresCo Alicante

Salad plate 1

http://i1122.photobucket.com/albums/l522/Shazriki/a9374d51.jpg

Pizza and churrasco

http://i1122.photobucket.com/albums/l522/Shazriki/8e65abae.jpg

Pizza and arroz a la banda

http://i1122.photobucket.com/albums/l522/Shazriki/76e985ae.jpg

Salad plate 2

http://i1122.photobucket.com/albums/l522/Shazriki/5eb26f07.jpg

Not from FesCo, sweet potato and chickpea soup with spinach leaves

http://i1122.photobucket.com/albums/l522/Shazriki/f524b658.jpg

[66jzmstr]

Thanks Dave! I only use it to log my main workouts but it is a more powerful tool than that. There are numerous NEAT activities in the exercise database and you can use it to track weight over time with graphs etc. I use very little of the functionality. Like I said I use it to help keep me accountable in times of intermittent logging (like this).

As for my routine it's based off Rippetoe's SS with some accessory work thrown in. The basic template is retained though: press 3x a week, squat 3x a week, alternate DLs and rows. The split itself came from the time I worked with Eric from 3dmj. There are 3 distinct workouts, but they all share the same basic elements.Thanks, Shazriki! I reread this and reviewed Starting Strength as well, and I like how it mirrors SS but doesn't end up with an A/B routine where you would deadlift twice a week every other week.

I'm currently deloading (just taking the week off), and I've been tinkering with what routine to do on my cut beginning Monday, and my latest iteration shares a similar structure to your routine (also using RPT), posted below.

http://i143.photobucket.com/albums/r136/66jzmstr/crap/possiblenewroutine.jpg

I might drop the supersets in favor of just straight calves, dips & shrugs (M-W-F, respectively), but we'll see.

Thanks again, and I hope the holidays have been as epic eatin' for you as they have been for me. (And so far, it's looks like they have!)

[Shazriki]

Thanks, Shazriki! I reread this and reviewed Starting Strength as well, and I like how it mirrors SS but doesn't end up with an A/B routine where you would deadlift twice a week every other week.

I'm currently deloading (just taking the week off), and I've been tinkering with what routine to do on my cut beginning Monday, and my latest iteration shares a similar structure to your routine (also using RPT), posted below.

http://i143.photobucket.com/albums/r136/66jzmstr/crap/possiblenewroutine.jpg

I might drop the supersets in favor of just straight calves, dips & shrugs (M-W-F, respectively), but we'll see.

Thanks again, and I hope the holidays have been as epic eatin' for you as they have been for me. (And so far, it's looks like they have!)

It's definitely a good routine and is equally applicable to cutting as well as bulking, considering I've used it for both now. I suppose in theory you COULD do 4 workouts a week but you would be pretty smashed up after a couple of weeks, especially if you were increasing the weight on a regular basis.

Your setup looks good. I'd say leave the supersets in initially and see how you feel. If they start sapping your strength just swap the out for straight sets or something of that nature.


Just a little a update: not much lifting going on for the moment unfortunately, last weight session was on the 23rd, hit another squat pr 284.9 x 6 so that was nice. Did a body weight workout a couple of days ago, just some pistol squats, push ups, chins, and planks. Fairly easy but nice to get something in I the absence of proper training facilities.

Haven't been worrying too much about macros lately, just trying to mentally estimate overall calories. So far so good(ish). But I ain't worried! Also Internet access is pretty limited while I'm here so replies are going to be slow.

Anyway, here's some food pron:

Chili dog with fries at Madrid airport:

http://i1122.photobucket.com/albums/l522/Shazriki/483cfa29.jpg

Christmas cupcakes made by my cousin's gf, the one I had was the one covered in a crushed twin bar and filled with caramel and vanilla frosting, awwww yeah

http://i1122.photobucket.com/albums/l522/Shazriki/70e669ab.jpg

Typical Puertorican food: pasteles y arroz con gandules

http://i1122.photobucket.com/albums/l522/Shazriki/06342d27.jpg

Bacon-wrapped shrimp, churrasco de ternera, BBQ sauce smothered bacon-wrapped chicken breasts @ Toro Al Diente (uncle in the shot lulz)

http://i1122.photobucket.com/albums/l522/Shazriki/ace84a29.jpg

Vanilla froyo with m&ms and hot caramel

http://i1122.photobucket.com/albums/l522/Shazriki/531cc5e4.jpg

[phozosado]

That's probably the best series of food pron I've seen on this site.

http://crossfitmaximus.com/wp-content/uploads/2010/05/chuck_norris.jpg

Wow.

I really really need to step up my food pics. Damn.

[66jzmstr]

It's definitely a good routine and is equally applicable to cutting as well as bulking, considering I've used it for both now. I suppose in theory you COULD do 4 workouts a week but you would be pretty smashed up after a couple of weeks, especially if you were increasing the weight on a regular basis.

Your setup looks good. I'd say leave the supersets in initially and see how you feel. If they start sapping your strength just swap the out for straight sets or something of that nature.Thanks, Shazriki! I've tweaked the routine a little bit since after perusing the new, 3rd ed. of Starting Strength that just came in the mail this week, but it still follows more or less the same approach you've been using. Stoked to start it.

[66jzmstr]

Anyway, here's some food pron:

Chili dog with fries at Madrid airport:

http://i1122.photobucket.com/albums/l522/Shazriki/483cfa29.jpg

Christmas cupcakes made by my cousin's gf, the one I had was the one covered in a crushed twin bar and filled with caramel and vanilla frosting, awwww yeah

http://i1122.photobucket.com/albums/l522/Shazriki/70e669ab.jpg

Typical Puertorican food: pasteles y arroz con gandules

http://i1122.photobucket.com/albums/l522/Shazriki/06342d27.jpg

Bacon-wrapped shrimp, churrasco de ternera, BBQ sauce smothered bacon-wrapped chicken breasts @ Toro Al Diente (uncle in the shot lulz)

http://i1122.photobucket.com/albums/l522/Shazriki/ace84a29.jpg

Vanilla froyo with m&ms and hot caramel

http://i1122.photobucket.com/albums/l522/Shazriki/531cc5e4.jpg

http://forgifs.com/gallery/d/73945-5/Dog_cupcake_tease.gif

[Shazriki]

That's probably the best series of food pron I've seen on this site.

http://crossfitmaximus.com/wp-content/uploads/2010/05/chuck_norris.jpg[/i

Wow.

I really really need to step up my food pics. Damn.

Thanks my man, just doing my best to scratch a few food itches while I'm over here. In some ways I'm glad they don't have a lot of this stuff available in Europe, it helps to maintain the novelty of it all.

You went to new Orleans for Christmas didn't you? I imagine there was little food and lots of booze consumed (or maybe both?). ;)


Thanks, Shazriki! I've tweaked the routine a little bit since after perusing the new, 3rd ed. of Starting Strength that just came in the mail this week, but it still follows more or less the same approach you've been using. Stoked to start it.


[img]http://forgifs.com/gallery/d/73945-5/Dog_cupcake_tease.gif


I will have to pick up the new Ed of SS at some point but will wait for it to go on sale (yes cheap).

Lol at that pic, that dog is making the same face I was making when the cupcakes were unveiled.

[vitornoob]

CHURRASCO, FUUUUUUUUUUUUUUUUU!!

that was common in my beach house, now here in Germany ... just a dream...


Sir, I really wish you all the best in this New Year, much happiness, success, MOAR progress than you have been doing, you're a great person who gave me much support and inspiration, I hope you remain so forever, thank you (:

phag time :D

[Shazriki]

CHURRASCO, FUUUUUUUUUUUUUUUUU!!

that was common in my beach house, now here in Germany ... just a dream...


Sir, I really wish you all the best in this New Year, much happiness, success, MOAR progress than you have been doing, you're a great person who gave me much support and inspiration, I hope you remain so forever, thank you (:

phag time :D

Haha it's so true, they just don't do meat in Europe (in general) like they do here in the Caribbean or South America... Nothing like a whole roast pig or half a dead cow just chilling on your plate.

Dude thanks for the kind words, and very much the same to you. And let me just say that the inspiration thing isn't a one way street. Seeing everyone else around me putting in the gym hours day after day and making progress motivates me to do the same!

Happy new year everyone!i hope everyone had a great time ringing it in I. Their own special way and spent it with the people they love and cherish, that's what it's all about. If you didn't do it quite like you wanted or stressed about diet or something, well, RESOLVE to do better next year ;)

As for my own resolutions, there is really anything I want to change in my life right now so I just resolved to keep following the commitments i made a year ago that have brought to where I am today.

For those of us still on vacation, continue enjoying the time with family and friends. For those of us returning back to daily life and whose holiday season is over, enjoy the gym you lucky bastards :D

[snrygo]

When does your new log start :p

[Dexter3000]

Moses wanted to wish you a great year man! Hope all goes well for you and especially for your preparation w.r.t. the competitions you are going to do. It seems to me you have some pretty exciting things to look forward to and I'd be happy to follow along through your log.

Keep up the good work and stay classy bro.

Dex.

[Shazriki]

When does your new log start :p

Hehe well I'm still on vacation here until the 8th, and I think I'll be getting my protocol through a few days after that so... look out for it between 12-14 Jan ;)


Moses wanted to wish you a great year man! Hope all goes well for you and especially for your preparation w.r.t. the competitions you are going to do. It seems to me you have some pretty exciting things to look forward to and I'd be happy to follow along through your log.

Keep up the good work and stay classy bro.

Dex.

Happy New Year to you too Dex, and thanks for the kind words my man :) I'm really looking forward to getting things started, it won't be long now! It's going to be a tough and interesting experience to say the least, but the challenge is what it's all about. Thanks for staying in buddy.

Speaking of updates, what have you been up to lately? Still doing a recomp-ish thing or are you in full gaining mode right now?

----------------------------------------------------------------------------------------------------------------------------

Hai guys, just a little update again. Still on vacation here in PR but things have quietened down a bit after NYE. Even though I'm still on the beautiful island reality is starting to kick in and my first exam is in less than 2 weeks so time to buckle down. BW workouts are still doing a fairly good job of keeping me from massively detraining, especially pistol squats which thrash my quads like nothing else. Weight is ??? right now but visually I'm about the same as when the vacation begain, perhaps a couple lbs higher but a lot of it is water, I've had one or two days where I miraculously wake up looking pretty dry, but those will be rare until I start tracking again.

And some food:

New year's platter: Turkey, arroz con habichuelas (rice and beans), and pasta salad:

http://i1122.photobucket.com/albums/l522/Shazriki/b44fff1a.jpg

Ham and cheese toastie

http://i1122.photobucket.com/albums/l522/Shazriki/6fda9d5d.jpg

Pastel (type of Puertorican tamale), morcillas (blood sausage), toston de pana (fried breadfruit chip), pork chop and more rice and beans

http://i1122.photobucket.com/albums/l522/Shazriki/3c756f75.jpg

The 1lb burger with cheese, bacon, grilled onions and a whole bunch of salad, with sweet potato fries @ Fuddruckers. It was my first time ever going here, so I had to get the biggest thing on the menu. It went down without a problem:

http://i1122.photobucket.com/albums/l522/Shazriki/c63189bd.jpg

Money:

http://i1122.photobucket.com/albums/l522/Shazriki/1067f49e.jpg


Hope everyone is easing into 2012 without too much trouble!

[mike201011]

Woah that food looks sex :D



Good luck with the exam man and hope you had a good new years :)

[Dexter3000]

Happy New Year to you too Dex, and thanks for the kind words my man :) I'm really looking forward to getting things started, it won't be long now! It's going to be a tough and interesting experience to say the least, but the challenge is what it's all about. Thanks for staying in buddy.

Speaking of updates, what have you been up to lately? Still doing a recomp-ish thing or are you in full gaining mode right now?
morcillas (blood sausage), toston de pana (fried breadfruit chip), pork chop and more rice and beans


(nice eats!)

Well for me things have been kind of up and down. About 1 week prior to the holidays I started to 'wing it' when it came to dieting and training. I didn't have access to a gym nor my 'own' food, so I had to improvise. I learned that I still have to improve in this, I find it hard to keep my diet clean when I'm on the road and staying at other people's places. I know exactly what to do, yet I still make the bad choices. So it has been about 3 weeks of bad diet and only a few bodyweight workouts. On the other hand, amazing Christmas foods and awesome NY party in Amsterdam. I'll just take it as a full diet break and I'm now primed for fat loss ;)

Anyway, again, all the best for the (near) future and let's hit it HARD this year. Summer 2012 will be ours!

(one more thing; a friend here has access to EC and I was thinking about it as an aid to cut back some fat this spring/summer.. have you ever tried it and was it any good? I'm not looking for an heart-attack though, just some appetite suppression :) )

[Shazriki]

Woah that food looks sex :D



Good luck with the exam man and hope you had a good new years :)

Thanks Mike! I had a great NYE but didn't make it much past 3am, I think I ate too much at midnight :D (carb crash). Hope you had a great party too!


(nice eats!)

Well for me things have been kind of up and down. About 1 week prior to the holidays I started to 'wing it' when it came to dieting and training. I didn't have access to a gym nor my 'own' food, so I had to improvise. I learned that I still have to improve in this, I find it hard to keep my diet clean when I'm on the road and staying at other people's places. I know exactly what to do, yet I still make the bad choices. So it has been about 3 weeks of bad diet and only a few bodyweight workouts. On the other hand, amazing Christmas foods and awesome NY party in Amsterdam. I'll just take it as a full diet break and I'm now primed for fat loss ;)

Anyway, again, all the best for the (near) future and let's hit it HARD this year. Summer 2012 will be ours!

(one more thing; a friend here has access to EC and I was thinking about it as an aid to cut back some fat this spring/summer.. have you ever tried it and was it any good? I'm not looking for an heart-attack though, just some appetite suppression :) )

Dude I know EXACTLY what you mean about dieting whie on vacation abroad. Key word here is abroad: going on vacation elsewhere in the same country leaves you with some options (same food sources, possibility of going to a gym if it's the same chain that you currently go to etc), but abroad things can be very difficult. This is why like you I've been winging it, loosely tracking overall calories but ratios are completely out the window. Something that has really helped me is: "a little more today, a little less tomorrow" it's kind of like mental yo-yo dieting but it isn't that hard. And like you a couple of BW workouts is all I've managed.

But you have the right attitude, it's only a few weeks and if you've put on any real fluff that's only indicative of having been in a surplus and thus your metabolism should be primed for progress afterwards ;) We're gonna turn heads this year bro, no doubt!

EC stack is a good option for appetite suppression for sure, the effects are most pronounced when you start taking it, and taper off after a few weeks of use. The extra energy does help in the gym but you shouldn't need the extra juice from the drugs if you're dieting correctly (I wasn't - wasn't counting cals and wasn't eating very much running my body into a brick wall). Just a warning though: the combo can wreak havoc on your sleep. I found that taking three doses of EC daily with (20mg/200mg E/C) was leaving me hyped up and hot throughout the night, with the result of only getting a proper night's sleep every other day or so (when fatigue had caught up to me). SO if you're sensitive to stimulants, consider taking less E.

[snrygo]

hhhhhhow did you get a commercial restaurant to cook your burger to "not incinerated"????? in North America, everyone is so concerned with bacteria, they cook the fuk out of it! i am an exception lol

[wheathins]

MOooosssseeess! You've been putting in some serious work here in the states eh?! I love fuddruckers, that place is awesome... Let's get this 2012 prep started baby! DO WORK!

[beefcake66]

EC stack is a good option for appetite suppression for sure, the effects are most pronounced when you start taking it, and taper off after a few weeks of use. The extra energy does help in the gym but you shouldn't need the extra juice from the drugs if you're dieting correctly (I wasn't - wasn't counting cals and wasn't eating very much running my body into a brick wall). Just a warning though: the combo can wreak havoc on your sleep. I found that taking three doses of EC daily with (20mg/200mg E/C) was leaving me hyped up and hot throughout the night, with the result of only getting a proper night's sleep every other day or so (when fatigue had caught up to me). SO if you're sensitive to stimulants, consider taking less E.

Good advice here. I used EC a fair bit in the past and the appetite suppression for me only stuck around for maybe 2 weeks. Staying hydrated is VERY IMPORTANT! This stuff sucks the water right out of you... and in my case the extra energy was nice in the morning but despite drinking nearly a gallon of water a day, everyday, by the time the evening came I always felt like crap. I took my doses at 5am, 9am, and 1am (+/- 1 hour, always 4 hours or more apart) and had no problem getting to sleep between 8-9pm... I'd give yourself a full 6 hours before sleep for your last dose. I found it kind of cumulative.... I was doin 200mg C and 24mg E (8mg caps) - taper up both, taper down caffeine. My suggestion would be to only do it in 4-6 week cycles and then take a 2-4 week break of stims... and never take it if you've ever had any sort of heart condition.


Best of luck guys. I have a bunch of holiday/apathy/surgerylayoff fat to destroy myself... I haven't really considered going back to EC just yet though. We'll see how the diet manhandling goes first...

[Shazriki]

hhhhhhow did you get a commercial restaurant to cook your burger to "not incinerated"????? in North America, everyone is so concerned with bacteria, they cook the fuk out of it! i am an exception lol

Oh believe me it took a bit of doing lol, I had to say "rare" like three of four times before the person taking the order actually realized I was saying "rare" not "medium" rare. I should have asked for it blue to really blow their minds. Seriously though it was a perfect rare, I wanted to shake the cook's hand.

Generally speaking I'd say commercial places would be amongst the safest to order rare meat since they really can't afford the food safety litigation that would drop on them if a customer gets food poisoning.


MOooosssseeess! You've been putting in some serious work here in the states eh?! I love fuddruckers, that place is awesome... Let's get this 2012 prep started baby! DO WORK!

Haha only work of the eating variety Matt, I can't wait to get back in the gym! IT was my first time going to Fuddruckers and tbh I had gotten mixed reviews from various people, but I was pleasantly surprised. Seriously one of the best burgers I've ever eaten.

Prep starting soon my man, don't worry I'll let everyone know!


Good advice here. I used EC a fair bit in the past and the appetite suppression for me only stuck around for maybe 2 weeks. Staying hydrated is VERY IMPORTANT! This stuff sucks the water right out of you... and in my case the extra energy was nice in the morning but despite drinking nearly a gallon of water a day, everyday, by the time the evening came I always felt like crap. I took my doses at 5am, 9am, and 1am (+/- 1 hour, always 4 hours or more apart) and had no problem getting to sleep between 8-9pm... I'd give yourself a full 6 hours before sleep for your last dose. I found it kind of cumulative.... I was doin 200mg C and 24mg E (8mg caps) - taper up both, taper down caffeine. My suggestion would be to only do it in 4-6 week cycles and then take a 2-4 week break of stims... and never take it if you've ever had any sort of heart condition.


Best of luck guys. I have a bunch of holiday/apathy/surgerylayoff fat to destroy myself... I haven't really considered going back to EC just yet though. We'll see how the diet manhandling goes first...

^^Good advice here too, especially the stuff abouut tapering up the dose when you get started. Don't jump straight into 20/200 or you might end up in a world of insomnia. :p

Hopefully you're past the worst of it beef and that you can achieve your goals. EC can definitely help but don't forget the basics ;)

[beefcake66]

^^Good advice here too, especially the stuff abouut tapering up the dose when you get started. Don't jump straight into 20/200 or you might end up in a world of insomnia. :p

Hopefully you're past the worst of it beef and that you can achieve your goals. EC can definitely help but don't forget the basics ;)

Oh, you know, fighting the constant battle with my veggie dislike and startin to count cals again. Joyous joyous! I'm ridin solo now so it's going to be a lot easier for me to stay on track, thats for sure. I'm getting pretty well prepared for a good haul though... freezer baggies FTW

[Dexter3000]

Dude I know EXACTLY what you mean about dieting whie on vacation abroad. Key word here is abroad: going on vacation elsewhere in the same country leaves you with some options (same food sources, possibility of going to a gym if it's the same chain that you currently go to etc), but abroad things can be very difficult. This is why like you I've been winging it, loosely tracking overall calories but ratios are completely out the window. Something that has really helped me is: "a little more today, a little less tomorrow" it's kind of like mental yo-yo dieting but it isn't that hard. And like you a couple of BW workouts is all I've managed.

But you have the right attitude, it's only a few weeks and if you've put on any real fluff that's only indicative of having been in a surplus and thus your metabolism should be primed for progress afterwards ;) We're gonna turn heads this year bro, no doubt!

EC stack is a good option for appetite suppression for sure, the effects are most pronounced when you start taking it, and taper off after a few weeks of use. The extra energy does help in the gym but you shouldn't need the extra juice from the drugs if you're dieting correctly (I wasn't - wasn't counting cals and wasn't eating very much running my body into a brick wall). Just a warning though: the combo can wreak havoc on your sleep. I found that taking three doses of EC daily with (20mg/200mg E/C) was leaving me hyped up and hot throughout the night, with the result of only getting a proper night's sleep every other day or so (when fatigue had caught up to me). SO if you're sensitive to stimulants, consider taking less E.

True. However in most cases it's just an excuse. I mean, we (those who are into fitness/nutrition) might not know the exact macros of every food on earth but I'm sure 90% of the time we can estimate/guess pretty well whether it's mostly protein, carbs, fat or a mix of those. So for me personally it's more that I am in a different environment where my 'usual' goals are not that prominent to me, thus making it easier to deviate from the plan I usually follow.

Well, we live and learn. It takes practice to master some things..

About EC: I can get 8mg tabs of E and 200mg tabs of C. I found an article on proper use of EC so I am going to look into that later. It may be my secret weapon if I need it later this year (spring/summer cut). Thanks for the info!


Best of luck guys. I have a bunch of holiday/apathy/surgerylayoff fat to destroy myself... I haven't really considered going back to EC just yet though. We'll see how the diet manhandling goes first...

Hey beef! good luck to you too! I'm going to check out your log (once again I lost sight of it) to see what's going on there in Nova Scotia!

[vitornoob]

Haha it's so true, they just don't do meat in Europe (in general) like they do here in the Caribbean or South America... Nothing like a whole roast pig or half a dead cow just chilling on your plate.

Dude thanks for the kind words, and very much the same to you. And let me just say that the inspiration thing isn't a one way street. Seeing everyone else around me putting in the gym hours day after day and making progress motivates me to do the same!

Happy new year everyone!i hope everyone had a great time ringing it in I. Their own special way and spent it with the people they love and cherish, that's what it's all about. If you didn't do it quite like you wanted or stressed about diet or something, well, RESOLVE to do better next year ;)


The truth, just sayin..

Great progress so far, saw your pics in the FB from the eatings and was like: OMG!
Dat burguer :9

[canuck17]

Looks like you're having a good time just relaxing.

In4 the chaos that this log is about to turn into! Excited to see how the prep goes.

[phozosado]

...foooooood piiiiiiiiiiiiicsss....


hmmmmmmm

[Dexter3000]

Shaz got kicked of the interwebz? :O

[snrygo]

Shaz got kicked of the interwebz? :O

Shaz is taking a break and is starting his prep log on the 12th iirc

[Shazriki]

The truth, just sayin..

Great progress so far, saw your pics in the FB from the eatings and was like: OMG!
Dat burguer :9

Haha thanks my man, I was pretty amazed by it too. Largest burger I've ever eaten and quite possibly the best. Not what I was expecting from a fast food chain at all...


Looks like you're having a good time just relaxing.

In4 the chaos that this log is about to turn into! Excited to see how the prep goes.

A good time was had indeed Ryan! I wouldn't say I exactly NEEDED the time off per se, but given that there were no gym facilities that were convenient I wasn't about to stress about not being able to train. Stressing about time off is a waste of time IMO!


...foooooood piiiiiiiiiiiiicsss....


hmmmmmmm

Coming sir, god knows I haven't been lifting.


Shaz got kicked of the interwebz? :O


Shaz is taking a break and is starting his prep log on the 12th iirc

Lawl the thing I spent the last couple of days in Puerto Rico at my grandparents house which has no internet connection at all. Seriously my mother and I have been trying to convince them to get it for a couple of years now (even offering to pay for a basic connection year round) but they persist in resisting the change :D

[Shazriki]

Taco Maker combo:

http://i1122.photobucket.com/albums/l522/Shazriki/7204b66d.jpg

The sandwich mixto from El Churri, a Puertorican tradition. Churrasco and chicken marinated in sofrito and whacked in a sandwich with cocktail sauce, potato sticks, lettuce and tomatoes:

http://i1122.photobucket.com/albums/l522/Shazriki/a3c1493b.jpg

Breaded pork cutlet, stewed red beans, rice and yam

http://i1122.photobucket.com/albums/l522/Shazriki/32595761.jpg

Fried pork (literally the best, freshest pork rinds you will ever taste)

http://i1122.photobucket.com/albums/l522/Shazriki/d5646f05.jpg

Grandma's potato salad, unprecedented level of creaminess:

http://i1122.photobucket.com/albums/l522/Shazriki/6ecbb3e0.jpg

Pumpkin cupcakes with cinnamon icing made by sister:

http://i1122.photobucket.com/albums/l522/Shazriki/1b9c42ac.jpg

Food porn from 36000 feet (11km), yes that was cheesecake with a chocolate swirl for dessert

http://i1122.photobucket.com/albums/l522/Shazriki/e1af2c23.jpg

[lakergreat1]

Lol.. love it all.

Can't wait for 3DMJ beast mode coming.

[jzpowahz]

what airline is that? That looks bloody good!

[Shazriki]

Lol.. love it all.

Can't wait for 3DMJ beast mode coming.

Oh it's coming.


what airline is that? That looks bloody good!

Iberia. Ironically, the last time I flew with them I got mild food poisoning eating their food and spent much of that 9 hour flight joining the mile high barfing club!


HEY GUYZ VVV

Prep log: http://forum.bodybuilding.com/showthread.php?t=141272991 ;)