The Hunger for Success: The Solution's Offseason

[audieswu]

Beastly and lean at 175! GJDB!

[The Solution]

I see you be stalking my ******** and my photo I posted up
Yesterday!

Beastly and lean at 175! GJDB!

[NaturalPursuit]

wanna pos those pics here?

[The Solution]

wanna pos those pics here?

not enough progress yet

[btr1208]

Looking awesome!!

Hey Chef Bob.

You got a gainer shake recipe?? I just started back up a bulk and with class everyday I hate packing everything up and taking it with me. Eating about 8 meals a day right now. Such a pain in the ass.

What you got? I am talking 700-900 cals. I am eating roughly 3700 for my bulk so if I could get some of those out of the way in a shake that would be nice!

[Reid456]

Looking awesome!!

Hey Chef Bob.

You got a gainer shake recipe?? I just started back up a bulk and with class everyday I hate packing everything up and taking it with me. Eating about 8 meals a day right now. Such a pain in the ass.

What you got? I am talking 700-900 cals. I am eating roughly 3700 for my bulk so if I could get some of those out of the way in a shake that would be nice!

Why not eat less meals if you are short on time? A shake is pretty easy, just blend up anything you think would taste good together and you're done!

[The Solution]

Looking awesome!!

Hey Chef Bob.

You got a gainer shake recipe?? I just started back up a bulk and with class everyday I hate packing everything up and taking it with me. Eating about 8 meals a day right now. Such a pain in the ass.

What you got? I am talking 700-900 cals. I am eating roughly 3700 for my bulk so if I could get some of those out of the way in a shake that would be nice!

Why not eat less meals if you are short on time? A shake is pretty easy, just blend up anything you think would taste good together and you're done!

^^ THis
i do not suggest eating 8 meals ever. More Meals is not better, yes personal preference is key. But i bet you would be better off with 4-5 meals tops. More Meals also leads to a decrease in Muscle Protein Synthesis because protein levels cannot reach their baseline before being spiked again (Layne Norton's Research)

I would suggst more carb dense foods --- Pasta, Trail Mix, Granola, Sandwiches (Peanut butter and Banana)
Pack Hard Boiled Eggs, use More Nut Butters, Oil's

Beef + Pasta + Olive Oil = easy 1000 calories

For soemone like you on 3700 or so a day this is how i would do it

Oats + Whey + Peanut butter + Diced Fruit on top (Berries/Apple)
Hard Boiled Eggs + 2 Peanut buter + banana Sandwiches
Lunch at your Cafeteria -- Rice/Pasta + Chicken + Veggies
Dinner at Cafe - Make Good Choies (Maybe Lunch Meat Sandwiches, Bowl of Trail Mix/Granola + Skim Milk) + Salad or a side of cottage cheese

Something along those lines. I spent my 5 years in college (because i stayed an extra year getting a minor) eating most of my caloric intake in a dining hall and eyeballing my food, now while i will say that is not optimal compared to those who track everything to the T, i still made very good gains and success by making logical choices, and also knowing the cafe ladies over the years they always took it the extra step to make it healthier -- IE used cooking spray when making omeletes, they had a stirfry station and they would allow to use oil or cooking spray before using the skillet to make your dish,

If they served Chicken and had chicken breasts they would always give me 2 instead of 1 etc..
Just make sure you ask the people at your cafe to not douse everything in oil or whatnot unless its served off a buffet line in that fashion.

[The Solution]

The Strength Guys
Hybrid Power MesoCycle
Week 1 Day 2


** 5:5:1 Tempo = 5 Second Negative, 5 Second Pause at Bottom, 1 Second On way Up **


5 Minute Warm-Up on Bike

Pull-Ups:
30 Reps over various sets/grips as a warm-up

A1: Dumbbell Bench Press (5 @ 85%)
100's x 5 (6 Sets)

A2: Plyometirc Push-Ups:
5 Explosive Reps (6 Sets)


http://www.youtube.com/watch?v=09kPkRM8In4

Hammer Strength Fly Machine (5:5:1 Rep Tempo)
100 x 75 Seconds Timed ~ 7 Reps (4 Sets)

B1: Floor Press (5:5:1 Tempo)
135 x 5 (4 Sets)

B2: Hammer Strength Lateral Raises
75 x 15 (4 Sets)

B3: Fat Bar Close Grip Bench Press (5:5:1 Tempo)
185 x 5 (4 Sets)

Wide Grip Seated Row: (15 Seconds Rest between Sets) ((2:0:1 Tempo))
100 x 3 (10 Sets)

Post-Workout:

Fried Chicken Broccoli Alfredo (cooked with eggs)
Peanut Butter Protein Pudding + Apples + Chocolate Sugar
Honey Nut Cheerios that were later placed on top of the protein pudding

[wrkoutfrq]

i love the 5:5:1 tempo sets, i use it on seated calf raises once a week and it kills!

[ThailandBrah]

Peanut butter protein pudding huh

links to recipe?

[therockap1]

Thanks for making me hungry Bob

[The Solution]

Thanks for making me hungry Bob

My meals aren't special anyone can fit them
In and eat them.

Just grinding and working hard!

[NaturalPursuit]

Strong 100 lb db's man! SICK tempo too!

[The Solution]

Strong 100 lb db's man! SICK tempo too!

After working more with tempo work, my muscles have never felt so much TUT (time under tension) and seen good growth. I feel the extra stress on the muscle under the eccentric is paying off.

[ShadowWolfe]

After working more with tempo work, my muscles have never felt so much TUT (time under tension) and seen good growth. I feel the extra stress on the muscle under the eccentric is paying off.

Just signed up with TSG. Looking forward to the next 4 months of training with them.

[The Solution]

Just signed up with TSG. Looking forward to the next 4 months of training with them.

Get ready for Results...

[Rog447]

Love the stretch pushups, I do them a lot of times after a chest workout real slow to just stretch everything out!

[BabyOilBrah]

That TUT will get ya, nice work Bob.

[The Solution]

Love the stretch pushups, I do them a lot of times after a chest workout real slow to just stretch everything out!

Brutal when supersetted with the DB Bench. Great way to kick off the workout.

That TUT will get ya, nice work Bob.

I am seeing it in the mirror and in the weight room. My chest is slowly growing.

[Bnizzle163]

Pasta was not ww. pls go.

[The Solution]

The Strength Guys
Hybrid Power MesoCycle
Week 1 Day 3

** 5:5:1 Tempo = 5 Second Negative, 5 Second Pause at Bottom, 1 Second On way Up **

5 Minute Warm-Up on Bike

Pull-Ups:
30 Reps over various sets/grips as a warm-up

A1: Bike Sprints
20 Second Sprint / 40 Second Cooldown (6 Sets)

A2: Barbell Squat (5:5:1 Tempo)
185 x 5 (6 Sets)

Hack Squats: (2:0:1 Tempo)
2 Plates + 10/Side x 3 (8 Sets)
**15 Seconds Rest Between Sets**

B1: Lying Hamstring Curl: (5:5:1 Tempo)
75 x 5 (5 Sets)

B2: Cable Curl: (5:5:1 Tempo)
50 x 5 (5 Sets)

Back Extensions (2 Second Pause at Bottom, Squeeze at Top)
BW x 10 (4 Sets)

Post-Workout:

Sweet and Sour Chicken, Potato, and broccoli Stirfry
Sweet Potato with Peanut Butter Marshmallow Protein Pudding, Banana's, and Honey
Peanut butter Marshmallow Protein Pudding + Apples and Cinnamon Chex

[mivi320]

Pasta was not ww. pls go.

This.

Good work Bob

[BabyOilBrah]

5:5:1 tempo on squats ouch! You gonna have dem mega quads soon.

[TheMatzah]

5:5:1 tempo on squats ouch! You gonna have dem mega quads soon.

I do concur.

[The Solution]

5:5:1 tempo on squats ouch! You gonna have dem mega quads soon.

I do concur.

The Bike Sprints supersetted with that had a nasty Pump and my IT bands were on fire on the slow negatives.

[BabyOilBrah]

You use a foam roller Bob?

[The Solution]

You use a foam roller Bob?

Gym has a rumble Roller (much better than a foam roller) has little spike looking things sticking out of it.
About 3-4x a week for 20-30 minutes

Quads, Hamstrings, IT Bands, Inner Thigh (Quadsweep), Glutes
Lower Back, Mid Back, and Upper Back, Lats, Shoulders, Triceps.

[The Big Sleep]

Some epic eats and lifts lately B, the homemade oreos looked awesome

[BabyOilBrah]

Yeah I've seen those. Feels good man.

[Balddude]

Great eats you got going on there Bob!

Got a question though. Just read one of the articles on the TSG website regarding optimal rest times. What's you're personal take on this topic? Do you also always use a rough 1 minute rest period between sets, or do you go by feel?