Kaizen - Shazriki's log to continuous improvement

[lakergreat1]

Strong food porn 2day. That Pumpkin pie home made? Dude so how do you do your BB Rows? After watching a video of a torn bi I am never doing underhand back work!

Yes, I just made my pumpkin pie today, (pancakes yesterday).. and while the pie tasted great, I don't think one hour was enough as it was a little bit more like filling then pie. This was the recipe I used, what modifications would make it more firm?

Pumpkin Pie

2 Whole Eggs
6 Whites
2 TBSP of Stevia or 1/2 cup Splenda
1 TBSP Cinnamon
1 tsp of Pumpkin Pie Spice
1 Scoop Vanilla Whey
15 oz Libby's Pumpkin
8oz Fat Free Cream Cheese

[Shazriki]

Strong food porn 2day. That Pumpkin pie home made? Dude so how do you do your BB Rows? After watching a video of a torn bi I am never doing underhand back work!

See the recipe below dude, I did this exactly except used 3 whole eggs and 4 whites, came out perfectly.

For the rows I use an overhand grip so there isn't much bicep recruitment. And besides that I like to use the same queue to initiate the movement as with chins, that is: start the movement by thinking of pulling your elbows back rather than pulling with your arms. That way, you really feel the contraction of your middle-back muscles (whatever they're called).

Yes, I just made my pumpkin pie today, (pancakes yesterday).. and while the pie tasted great, I don't think one hour was enough as it was a little bit more like filling then pie. This was the recipe I used, what modifications would make it more firm?

Pumpkin Pie

2 Whole Eggs
6 Whites
2 TBSP of Stevia or 1/2 cup Splenda
1 TBSP Cinnamon
1 tsp of Pumpkin Pie Spice
1 Scoop Vanilla Whey
15 oz Libby's Pumpkin
8oz Fat Free Cream Cheese

As above dude, the only thing I did differently was to use 3 whole eggs and 4 whites, this was by accident btw. When I cracked the third egg to get the whites out I hamhandedly crushed it and it all fell in, so I was like "screw it" and just continued making the filling Nice pics btw, pretty much the same as mine.

[lakergreat1]

See the recipe below dude, I did this exactly except used 3 whole eggs and 4 whites, came out perfectly.

For the rows I use an overhand grip so there isn't much bicep recruitment. And besides that I like to use the same queue to initiate the movement as with chins, that is: start the movement by thinking of pulling your elbows back rather than pulling with your arms. That way, you really feel the contraction of your middle-back muscles (whatever they're called).



As above dude, the only thing I did differently was to use 3 whole eggs and 4 whites, this was by accident btw. When I cracked the third egg to get the whites out I hamhandedly crushed it and it all fell in, so I was like "screw it" and just continued making the filling Nice pics btw, pretty much the same as mine.

how long did you find you had to bake it for? at what temp?

[Shazriki]

how long did you find you had to bake it for? at what temp?

350F (or 180C) for 45 mins + a couple of extra mins while I was screwing around trying to find a cloth to grab the dish out of the oven.

[Shazriki]

1 May 2011

Hey guys, this is going to be another quick update since my router is on the fritz and I'm having to plug an ethernet cable directly into it to get any internet access.. Basically just pouned out some cardio today and took it easy.

~The Workout~

Treadmill walking 3% incline, 7 km/h, 400 cals burned in 58:00

So yea, according to the machine it took me 58 mins at power walking pace to burn 400 cals... hmm don't think so lol but whatever, I go by what the display says. The machine didn't have a weight setting just a calorie goal setting so I'm guessing it was set for an average male of 75kg or something.

~The Eats~

Not pictured: random sludge I ate to hit the macros, and a pathetic serving of pistachio ice cream

Breakfast French toast, strawberries, bacon, SF maple syrup; green pepper, broccoli and potato frittata





Dinner Chicken Kievs with risotto al funghi







Macros 200P/249C/80F = 2516 cals

Tomorrow

Don't think it's going to be a quiet week in the office, which is a good thing. The day will hopefully go by quickly so I can dive into the gym.

[Shazriki]

2 May 2011

Was on my feet all day today, so not an easy Monda to ease me into the week lol. But it was good, as I expected the day flew by and before I knew it I was in the gym. After a fcking huge cup of coffee though, by the time I left the office I was ready to curl up into bed.

~The Workout~

Energy was really good once I got to the gym funnily enough. Got through squats fairly easy (and into the PR zone with them now!) and managed to add a rep to my bottom set of DB bench press even though the last rep almost turned into a skullcrusher on the way down

Squats 199.1 x 5 x 3 PR
*
DB Bench Press 61.6's x 10, 9, 9 PR
*
Chins BW x 11, 8, 6
*
Pallof Press 55 x 10 x 2

If you've never done the pallof press before look it up. Looks like you're doing nothing but the abs get toasted and even the forearms get recruited. Winning.

~The Eats~

Not pictured: turkey sandwich, carrot cake brought to work by a colleague (did not fit macros come at me) preWO tuna, potatoes, bagel, Modern BCAA

Dinner XF CR chocolate chip pancakes topped with nutella-PB mix and whipped cream



Dessert FF yogurt, SF/FF chocolate jello, XF CPB, strawberries, toppas, honey shreddies
I know these bowls are getting samey, but I frickin love strawberries and toppas



Macros 196P/404C/56F = 2904 cals
Made a feeble attempt at compensating for the cake but then was like "nah need to have the postWO danky dank"

Tomorrow

Work, then chilling chilling chilling...

[Dexter3000]

+1 for that Chicken Kievs and pancakes. Looks awesome!

Sorry if I missed it, but how's your weight doing? I see you're hitting PRs which is a good sign for sure, but are you getting heavier as well? not that you need to per se, just curious. I'm seeing more and more guys who add only 5lbs to their bodyweight in a year of lifting, but they get a lot stronger. Somewhere between 5-10lbs should be doable with zero to non fat gain.

[themoose333]

Shazriki you've got some nice foods in here my man! I'm surprised more people haven't commented on some of your latest stuff, keep up the good work and solid squats there too

[lakergreat1]

Shazriki you've got some nice foods in here my man! I'm surprised more people haven't commented on some of your latest stuff, keep up the good work and solid squats there too

It's unreal.. i check the thread multiple times a day for updates and ideas

I think I'm gonna have to follow themoose333 too!!

I just wish you guys weren't all so damn skinny since i'm coming from the 5'11, 185 pound side.. and 10 years older too!

[oats_addict]

Just had a good read of your log man, all seems pretty good.

Where do you live?? Is the lion cereal any good? Been thinking of getting some.

Also interested in your weight range...

[Shazriki]

Thanks for all the support/questions guys, I'll get back to you all later tonight but I'm in the middle of cooking dinner now.

The main reason I haven't posted about weight is simply because my internet connection has been diabolical the last few days. I've had to make my updates really quick just because I have to connect directly to my modem, and it's not really ideally situated for long computer sessions :P I'll probably start updating from work as this is getting ridiculous. So BRB.

[Shazriki]

+1 for that Chicken Kievs and pancakes. Looks awesome!

Sorry if I missed it, but how's your weight doing? I see you're hitting PRs which is a good sign for sure, but are you getting heavier as well? not that you need to per se, just curious. I'm seeing more and more guys who add only 5lbs to their bodyweight in a year of lifting, but they get a lot stronger. Somewhere between 5-10lbs should be doable with zero to non fat gain.

The general trend has been that I am getting heavier, but over the last week or so my weight has steading out at between 188.5 and 189 depending on what I eat the previous evening. I think a macro bump may be coming later this week but my coach and I are taking things conservatively so as to minimize fat gains. I think in a year I have more potential than 5-10 lbs at my current stage of development, but we'll see.

Shazriki you've got some nice foods in here my man! I'm surprised more people haven't commented on some of your latest stuff, keep up the good work and solid squats there too

Thanks man, nice to see you're still lurking I think part of the reason why things have been quiet in my log is because a lot of the NFSC participants are in the US timezone and as a result my update comes at a time when most people aren't at their computers, so the thread slowly drifts down the page. Maybe I'll start updating my log in the mornings of the next day when most other people do theirs, I just thought it would be "attention-seeking" to change my usual update time just because people weren't checking in as much.

It's unreal.. i check the thread multiple times a day for updates and ideas

I think I'm gonna have to follow themoose333 too!!

I just wish you guys weren't all so damn skinny since i'm coming from the 5'11, 185 pound side.. and 10 years older too!

Bro your build is basically the same as mine As of this morning I'm sitting at 188-189 lbs and around 15-16% bf. Hardly thick but hardly skinny either.

Just had a good read of your log man, all seems pretty good.

Where do you live?? Is the lion cereal any good? Been thinking of getting some.

Also interested in your weight range...

Thanks man, thanks for having a look. I'm currently on placement in Switzerland, but normally I live in the UK in Bath where I study aerospace engineering. My summers I spend in Spain where my parents live.

The Lion cereal is really nice, it's my favorite kind of cereal: multiple flavors, and small "grains" so you get plenty of volume per serving. I recommend it.

Weight coming up below mate.

[Shazriki]

3 May 2011

Hey guys, I know I've been slacking hugely with the weigh-ins, so lets begin with my progress on that front from the last couple of weeks.

~Weigh-in~

14-Mar to 20-Mar 183.4
21-Mar to 27-Mar 186.9 (+3.5)
28-Mar to 3-Apr 187.7 (+0.8)
04-Apr to 10-Apr 186.9 (-0.8)
> Increased carbs after this week +15g/training days
11-Apr to 17-Apr 187.7 (+0.8)
18-Apr to 24-Apr 188.8 (+1.1)
25-Apr to 1-May 188.8 (+0.0)

So as you can see a macro bump may well be on the cards at the end of this week. Especially since based on the way numbers have been going this week I'll actually end having lost weight on average. My metabolism continues to surprise me. I will continue to feed this engine, so that I can get stronger

~Rest day, no cardio~

~The Eats~

Not pictured: strawberry-vanilla protein fluff

Dinner "Stirfry" wraps with gruyere cheese



Dessert XF CPB proats with vanilla ice cream



Macros 203P/246C/81F = 2525 cals

Tomorrow

Middle of week already, and another gym session. I guess I'll start shamelessly bumping this thread in the mornings when I get up so it gets more visibility. Either that, or start updating in the morning instead. Part of the reason I update this log is so that others can appreciate the food I eat and maybe learn something from the training I do (I don't think I'm alone in this, to some extent everyone who has a log wants people read it).

[dustinh6719]

Still on the lurk bro.

[lakergreat1]

Why does my stomach hurt so much after eating this sweet potato corn bread? Feels like I smashed a huge bowl of protein fluff!

[Dexter3000]

Great progress dude! eating 2500/3000 calories and maintaining your weight while lifts go up, sounds pretty fukking perfect to me!

[Shazriki]

Why does my stomach hurt so much after eating this sweet potato corn bread? Feels like I smashed a huge bowl of protein fluff!

Bro, an entire batch of cornbread isn't something to scoff at! I got really full while eating that, I actually took a break half way through to make some coffee to help it down

I think I'm going to bake something up for my postWO on friday.

Great progress dude! eating 2500/3000 calories and maintaining your weight while lifts go up, sounds pretty fukking perfect to me!

Thanks man! Yea I feel pretty good about the way things have been going, 7 weeks... 5.5 lbs gained (granted, including the creatine spike) is a good rate. If I keep gaining like this throughout the year I think the results will be fantastic, so I just need to keep at it.

[oats_addict]

Thanks man, thanks for having a look. I'm currently on placement in Switzerland, but normally I live in the UK in Bath where I study aerospace engineering. My summers I spend in Spain where my parents live.

The Lion cereal is really nice, it's my favorite kind of cereal: multiple flavors, and small "grains" so you get plenty of volume per serving. I recommend it.

Weight coming up below mate.

Ah ok nice one, and aerospace engineering? Sick! Sounds like you got your life pretty much set up! ha

Might have to get involved with the lion cereal then, sounds pretty good.

[Shazriki]

Ah ok nice one, and aerospace engineering? Sick! Sounds like you got your life pretty much set up! ha

Might have to get involved with the lion cereal then, sounds pretty good.

Hehe yup, it's basically what I wanted to study since I was a kid, so pretty happy to be on the course.

So they sell the lion cereal in the UK then? I don't remember seeing that when I was there a year ago. Btw do you know if there's any way of getting american food in the UK? I'm guessing there must be sites/shops for the stuff. Prices must be high though.

[bijsanei]

Shazzzz! Gotta couple questions for ya!

I was in a Dutch grocer a few days ago just for shiits (I often browse grocery stores to waste time and for new foods to fit in dem macroz), and came across some interesting looking things I've actually seen posted on these boards. They had a bunch of Dutch packaged cookies, spreads, and some candy. Anything you would recommend? I was thinking of picking up "specuulas" (sp?) and the Lotus brand "specuulas" spread... any good? Also had some hazelnut 'duo' spread made by Pizelli i think...

The more who chime in the better!

PS - Shiit wasn't cheap either

[Shazriki]

Shazzzz! Gotta couple questions for ya!

I was in a Dutch grocer a few days ago just for shiits (I often browse grocery stores to waste time and for new foods to fit in dem macroz), and came across some interesting looking things I've actually seen posted on these boards. They had a bunch of Dutch packaged cookies, spreads, and some candy. Anything you would recommend? I was thinking of picking up "specuulas" (sp?) and the Lotus brand "specuulas" spread... any good? Also had some hazelnut 'duo' spread made by Pizelli i think...

The more who chime in the better!

PS - Shiit wasn't cheap either

Anything with speculoos/speculaas (depends on whether it's French or Dutch) is absolutely legit. You can't go wrong. The cookies are awesome and the spread is awesome, I have some on hand now actually and have been using it to pimp out sludges and proatmeal.

Another thing you have to get is Dutch syrup-waffle-cookies "stroopwaffels." Basically, it's two pizelles sandwiching a layer of thick honey/syrup. Fair warning: these are more addictive than *******.

Dutch candy can be hugely sketchy though, they love licorice in that country which is majorly pukeface.jpg.

Never tried the hazelnut/vanilla swirl spread, there was always something "not quite right" about it. Maybe in the future I'll give it a shot if I get the chance.

[Shazriki]

4 May 2011

Today was awesome on so many levels. A coworker brought me a copy of Fathead on his usb so I finally watch it (haven't been able to find a dl anywhere). Was able to leave the office early and have a beastly workout. Then went to get some groceries with another work friend who ACTUALLY HAS A CAR!! so was able to buy a few things in bulk that I normally wouldn't (don't get too excited, we're talking tuna and skim milk here).

~The Workout~

Front squats 180.4 x 5 x 3 PR
*
Standing BB OH Press 108.9 x 5 x 3 PR
*
RDLs 247.5 x 5 x 2 PR
*
BB Bicep curl 84.7 x 10, 8 PR
*
Lateral raises 26.4's x 11, 10 PR

~The Eats~

Not pictured: turkey sandwich, preWO tuna, potatoes, bagel, Modern BCAA

Dinner Oven-baked chicken breast dipped in a honey mustard-egg batter and coated with pretzels, broccoli, three twice-baked sweet potatoes with parmesan and coriander



Dessert XF Cinn roll proats with SF/FF vanilla jello, M&Ms, crunch bar, graham crackers



Macros 204P/412C/61F = 3013 cals

Tomorrow

Another rest day with some cardio after work. Might also leave the office early again if I can get away. Damn, I just can't shake this summer feeling lately. Thank god I'm only an intern

[lakergreat1]

Dessert XF Cinn roll proats with SF/FF vanilla jello, M&Ms, crunch bar, graham crackers

Macros 204P/412C/61F = 3013 cals

Tomorrow

Another rest day with some cardio after work. Might also leave the office early again if I can get away. Damn, I just can't shake this summer feeling lately. Thank god I'm only an intern [/center][/QUOTE]

How many cals do you think you're burning each week with your cardio?

Best pro-oats yet.. trying those on Friday!

[Shazriki]

The goals is ~800 cals burned from cardio each week divided evenly into two sessions. Intensity is my choice so in order to promote active recovery without taxing my body too much I go for MISS sessions on the stationary bike most of the time. I used to do a fair amount of running but with the amount of squatting I'm doing these days it's hard to sustain a running routine (impact is too high, negatively affects recovery).

[Dexter3000]

Shaz, great PRs! that cereal bowl looks awesome too!

Shazzzz! Gotta couple questions for ya!

I was in a Dutch grocer a few days ago just for shiits (I often browse grocery stores to waste time and for new foods to fit in dem macroz), and came across some interesting looking things I've actually seen posted on these boards. They had a bunch of Dutch packaged cookies, spreads, and some candy. Anything you would recommend? I was thinking of picking up "specuulas" (sp?) and the Lotus brand "specuulas" spread... any good? Also had some hazelnut 'duo' spread made by Pizelli i think...

The more who chime in the better!

PS - Shiit wasn't cheap either

Sorry for interfering, but if you need some more info feel free to ask as I live there so I know my way around

And Shazriki is right on the stroopwafels, addictive as fukk. Worth trying for sure!

[oats_addict]

Hehe yup, it's basically what I wanted to study since I was a kid, so pretty happy to be on the course.

So they sell the lion cereal in the UK then? I don't remember seeing that when I was there a year ago. Btw do you know if there's any way of getting american food in the UK? I'm guessing there must be sites/shops for the stuff. Prices must be high though.

ah nice one, good luck to ya!

Yeah i saw it in Asda the other day, will get some this week i think.
Well I have an American Import shop by me at Bluewater (posted some pics in the grocery thread a while ago) but other than that there are a ton of websites that sell American stuff. Ebay is also another option. But recently i have been seeing Reece's and Hersheys more and more in supermarkets, so worth a look there bro.

[bijsanei]

Anything with speculoos/speculaas (depends on whether it's French or Dutch) is absolutely legit. You can't go wrong. The cookies are awesome and the spread is awesome, I have some on hand now actually and have been using it to pimp out sludges and proatmeal.

Another thing you have to get is Dutch syrup-waffle-cookies "stroopwaffels." Basically, it's two pizelles sandwiching a layer of thick honey/syrup. Fair warning: these are more addictive than *******.

Dutch candy can be hugely sketchy though, they love licorice in that country which is majorly pukeface.jpg.

Never tried the hazelnut/vanilla swirl spread, there was always something "not quite right" about it. Maybe in the future I'll give it a shot if I get the chance.

Why thank you, sir. More of an answer than I was looking for

I will report back with my pickups after my next trip to the Dutch grocer.

Sorry for interfering, but if you need some more info feel free to ask as I live there so I know my way around

And Shazriki is right on the stroopwafels, addictive as fukk. Worth trying for sure!

Noted, and appreciate the offer. Will do! Thanks bud

[Shazriki]

ah nice one, good luck to ya!

Yeah i saw it in Asda the other day, will get some this week i think.
Well I have an American Import shop by me at Bluewater (posted some pics in the grocery thread a while ago) but other than that there are a ton of websites that sell American stuff. Ebay is also another option. But recently i have been seeing Reece's and Hersheys more and more in supermarkets, so worth a look there bro.

That's good news. Hopefully my local Sainsburys in Bath will be fully stocked with processed sugar when I get back

Shaz, great PRs! that cereal bowl looks awesome too!

And Shazriki is right on the stroopwafels, addictive as fukk. Worth trying for sure!

Stroopwafels are insane, I wish they sold them here. And dude that bowl was actually oats, which I wholeheartedly recommend. Can't help you on the Dutch translation however.

Why thank you, sir. More of an answer than I was looking for

I will report back with my pickups after my next trip to the Dutch grocer.

Keep me posted.

[Dexter3000]

Stroopwafels are insane, I wish they sold them here. And dude that bowl was actually oats, which I wholeheartedly recommend. Can't help you on the Dutch translation however.
:

Haha I see, I have some oats lying around, might try today. What translation do you mean btw? (if oats, then it's "havermout")

[Shazriki]

Haha I see, I have some oats lying around, might try today. What translation do you mean btw? (if oats, then it's "havermout")

I thought it was "haver" something, but yea that's what I meant