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  1. #31
    the mack jiveinhere's Avatar
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    With planned cheat meals, do you try to stay relatively clean still (perhaps even gluten free ive had suggested to me), like a cheat meal in contest prep, or would you be happy to eat anything?

    Or are refeeds better in your opinion?
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  2. #32
    ur not ur f*cking khakis bwelch1985's Avatar
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    I gotta be honest. That would stress the sh*t out of me. Not being able to track my nutrition for 3 straight days would definitely cause some anxiety at this point. Guess I'm still in the OCD prep mindset to a large degree.

    How did you go about eating over those 3 days? Did the stuff in your fridge and freezer go bad?
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  3. #33
    Registered User areya2005's Avatar
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    Originally Posted by bwelch1985 View Post
    I gotta be honest. That would stress the sh*t out of me. Not being able to track my nutrition for 3 straight days would definitely cause some anxiety at this point. Guess I'm still in the OCD prep mindset to a large degree.

    How did you go about eating over those 3 days? Did the stuff in your fridge and freezer go bad?
    So am I man.....I'll be literally binging and still weighing the food down to the gram lol SRS
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  4. #34
    Registered User OoFaP's Avatar
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    Originally Posted by jiveinhere View Post
    With planned cheat meals, do you try to stay relatively clean still (perhaps even gluten free ive had suggested to me), like a cheat meal in contest prep, or would you be happy to eat anything?

    Or are refeeds better in your opinion?
    If it's planned, I won't keep it clean. I'll go all out. I'll just make sure I cut out as many calories as possible earlier in the day and possibly do some damage control the following few days after (extra cardio, lower calories). Refeeds are definitley better in my opinion but sometimes you just need a cheat mentally.

    Originally Posted by bwelch1985 View Post
    I gotta be honest. That would stress the sh*t out of me. Not being able to track my nutrition for 3 straight days would definitely cause some anxiety at this point. Guess I'm still in the OCD prep mindset to a large degree.

    How did you go about eating over those 3 days? Did the stuff in your fridge and freezer go bad?
    Well, I didn't ever think it would be 3 days. I thought it would be a few hours. The first day I stayed on my diet in the morning and then was so pissed off I couldn't make pancakes that I decided to not eat all day and save my calories for night time when the power came back. Well, that didn't happen so I decided to go out for Italian food with my family since I had a lot of calories saved up. I ate a lot of bread before my dinner purposely because I thought I was way under my calories for the day. It wasn't until after that I realized I ate way more than I should have.

    The second day I planned to stay on my diet with much lower calories. I didn't plan on working out but ended up being able to since the gym opened without power. I ended up staying on my diet but went out again for dinner. I just got turkey breast on pita bread with a potato. Not a big deal and probably ended up being 1,000 calories lower than normal.

    Today I nailed my diet perfectly. I was able to save my eggs, turkey, and chicken with a cooler and ice but ice was very hard to find since everyone needed it. I drove around for an hour trying to find it a few days in a row. I dropped off my frozen turkey burgers at a friend's house who had power and I'm really glad I did. That would have been 2 weeks of turkey burgers wasted.

    Originally Posted by areya2005 View Post
    So am I man.....I'll be literally binging and still weighing the food down to the gram lol SRS
    I still weigh everything too. I don't see why not. It doesn't take any extra time. If anything it saves me time from trying to eyeball stuff and making sure it looks right.
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  5. #35
    Wu-Tang Forever tenacious707's Avatar
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    Definitely in on this.. Trying to stay lean (and get to really, really, really ridiculously good looking/shredded) .. Your drive is motivational bro keep it up.
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  6. #36
    Registered User B-Neva's Avatar
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    subbed lulz!
    Workout Log
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  7. #37
    Registered User OoFaP's Avatar
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    Originally Posted by tenacious707 View Post
    Definitely in on this.. Trying to stay lean (and get to really, really, really ridiculously good looking/shredded) .. Your drive is motivational bro keep it up.
    Originally Posted by B-Neva View Post
    subbed lulz!
    Thanks brahs
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  8. #38
    Registered User OoFaP's Avatar
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    Week 1

    8/31/2011- Upper Hypertrophy


    Weight: 165.7- This work out was awesome. It only took 50 minutes. I'm used to doing way more volume but doing less volume just felt like I hit the sweet spot of stimulation without doing too much. I always knew I did too much but once I get into a habbit I find it hard to change it. The workouts will take longer once I go to failure on stuff.

    Incline Leverage Bench Machine SS Underhand Pulldowns

    115x10 / 160x10
    115x10 / 160x10
    115x8 / 160x8

    Flat Dumbbell Bench SS V-Bar Cable Rows

    70x12 / 160x12
    70x11 / 160x12
    70x9 / 170x10

    Life Fitness Fly Machine SS Pullover Machine

    115x15 / 100x15
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    90x12 / 80x12
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    180x12

    Tricep Pushdowns SS Precor Preacher Machine

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    Cardio

    500 Calorie Cardio: Elliptical Level: 18 Speed: 3.8 to 4.2 Time: 23:57
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  9. #39
    Registered User OoFaP's Avatar
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    Week 1

    8/31/2011- Lower Hypertrophy


    Weight: 165.5

    Incline Leverage Bench Machine

    230x10
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    230x8

    Hammer Strength ISO Lateral Leg Press

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    200x12
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    Plate Loaded Seated Leg Curls SS Seated Calf Raises

    70x15 / 115x15
    70x15 / 100x13
    70x15 / 90x12


    Cardio

    500 Calorie Cardio: Elliptical Level: 18 Speed: 3.7 to 4.1 Time: 25:12
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  10. #40
    Registered User OoFaP's Avatar
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    Week 1

    9/3/2011- Cardio


    Weight: 163.1- I was shocked by this weight. I went out for dinner yesterday and had a bunch of sodium and woke up watery so I expected to weigh more. I'm not surprised I'm this low though since I still expect to be around 161-163 once everything is balanced out from being off DAA for a couple of weeks.

    Even though I didn't cheat yetserday, just incase I went a little over my calories I decided to do a little more cardio today.


    750 Calorie Cardio: Elliptical Level: 18 Speed: 4.0 to 4.3 Time: 35:45

    And some food over the past couple of days...

    Some of these are repeats since they got blocked out on the last page.

    Chicken Burrito





    Pumpkin Pancakes



    Chocolate Pancakes



    Chicken and rice from a Hibachi place



    Grilled Chicken Parm with whole wheat pasta



    And just for lulz...I found this picture from when I was 18 lol

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  11. #41
    its not just water weight Webber91's Avatar
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    Food looks good bro, you were actually pretty damn thick at 18 too!

    Just had to drop in and let you know that I've been thinking a lot about my off season when it begins in 3 weeks, and you've inspired me to take the "stay stupidly fuarking shredded" path. I like feeling this lean and actually being able to see the muscle, it actually motivates me much more than just being a thick and bloated mess.

    Staying lean + restoring strength + enjoying food and life = win.
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  12. #42
    Gaining slow but sure Reid456's Avatar
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    Teach me your amazing pancake making ways! They look so moist! Mine usually don't turn out that well.

    Oh and... subbed.
    "I can do all things through Christ who strengthens me"
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    No one can limit my success

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  13. #43
    Fatty at heart! foodpr0n's Avatar
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    Seems as though you got dat dere burrito mastery down!
    Gotta say the chicken parm and pasta just looks insanely good.

    Devotion on that cardio mate, how active is the rest of your lifestyle? ~3kcal @ your weight is pretty good.
    Also, swear you threw up a pic ages ago from 18 where you looked tiiiny in comparison to that/now..maybe it was younger than 18.
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  14. #44
    Registered User OoFaP's Avatar
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    Originally Posted by Webber91 View Post
    Food looks good bro, you were actually pretty damn thick at 18 too!

    Just had to drop in and let you know that I've been thinking a lot about my off season when it begins in 3 weeks, and you've inspired me to take the "stay stupidly fuarking shredded" path. I like feeling this lean and actually being able to see the muscle, it actually motivates me much more than just being a thick and bloated mess.

    Staying lean + restoring strength + enjoying food and life = win.
    You can definitley do it. I watched some of your video blogs and you definitley have the right mind set unlike 90% of the people here who say they will stay lean and blow it 2 days later. If you want to do it, I have no doubt that you are one of the few who can handle it.

    Originally Posted by Reid456 View Post
    Teach me your amazing pancake making ways! They look so moist! Mine usually don't turn out that well.

    Oh and... subbed.
    I started adding pumpkin. It adds no flavor but makes them so moist.

    Originally Posted by foodpr0n View Post
    Seems as though you got dat dere burrito mastery down!
    Gotta say the chicken parm and pasta just looks insanely good.

    Devotion on that cardio mate, how active is the rest of your lifestyle? ~3kcal @ your weight is pretty good.
    Also, swear you threw up a pic ages ago from 18 where you looked tiiiny in comparison to that/now..maybe it was younger than 18.
    Yup...it's nice being able to make my own so now I don't crave Chipotle or anything.

    I'm not active at all. I had a desk job this summer and besides the gym the only time I move is for food shopping and errands. I think I may actually be 19 in that picture. I'm not sure which picture you are referring to but chances are I was 16-17 in it unless it was my starting out picture where I was 15.
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  15. #45
    Self proclaimed sorcerer Bnizzle163's Avatar
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    Food is lookin good bro. Getting quite good at making them there burritos!!
    Check out my log (but only if you like logs) : http://forum.bodybuilding.com/showthread.php?t=141002621

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  16. #46
    Registered User OoFaP's Avatar
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    Originally Posted by Bnizzle163 View Post
    Food is lookin good bro. Getting quite good at making them there burritos!!
    Thanks...I get my ideas from the best...
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  17. #47
    3D Muscle Journey NattyFLEX's Avatar
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    That burrito looks amazing! What are the ingredients??
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  18. #48
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    Week 2

    9/4/2011- Upper Power


    Weight: 165.9



    Rack Pulls (estimated 1 rep max=615)

    430x3
    495x3
    555x3

    Decline Barbell Bench (estimated 1 rep max=300)

    210x3
    240x3
    270x3

    Chest Supported T-Bar Row

    145x8
    145x8

    Incline Fly Machine

    90x8
    90x8
    100x7

    Wide Grip Pull Ups

    BW+25x8
    BW+35x6

    Body Masters Shoulder Press Machine (estimated 1 rep max=190)

    130x3
    150x3
    170x6 (I did more reps since I underestimated my 1 rep max on this and wasn't satisfied)

    Icarian Lateral Raise Machine

    80x8
    80x6

    Skull Crushers

    105x8
    105x6
    105x6

    Barbell Curls

    85x8
    85x7
    85x6

    Cardio

    500 Calorie Cardio: Elliptical Level: 18 Speed: 3.7 to 4.1 Time: 24:12
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  19. #49
    Registered User OoFaP's Avatar
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    Originally Posted by NattyFLEX View Post
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    That burrito looks amazing! What are the ingredients??
    Thanks brah.

    It's a tortilla(obviously), mild salsa, half fat sour cream, white rice, chicken, and reduced fat mexican cheese.
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  20. #50
    Registered User OoFaP's Avatar
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    Week 2

    9/5/2011- Lower Power


    Weight: 165.2


    Yoke Bar Squats (estimated 1 rep max=290)

    205x3
    235x3
    265x5

    Glute Ham Raises

    BW+5x8
    BW+10x6
    BW+10x6

    AFS Horizontal Leg Press

    340x8
    360x8
    385x6

    Life Fitness Lying Leg Curls SS Life Fitness Leg Extensions

    125x8 / 175x8
    140x6 / 190x6


    Standing Calf Raises

    400x8
    400x8
    400x6
    400x6

    Abs

    Cardio

    500 Calorie Cardio: Elliptical Level: 18 Speed: 4.0 to 4.3 Time: 23:45
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  21. #51
    Registered User areya2005's Avatar
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    Ever gunna throw up some pics? I'm interested to see!
    Fat to Fit to Fat to Bodybuilder

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  22. #52
    Registered User OoFaP's Avatar
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    Originally Posted by areya2005 View Post
    Ever gunna throw up some pics? I'm interested to see!
    This weekend I'll finally take some.
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  23. #53
    swoleboda sloboda's Avatar
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    Originally Posted by OoFaP View Post
    This weekend I'll finally take some.
    or I'll just take some candid pictures of you and post those. U mad?
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  24. #54
    Registered User OoFaP's Avatar
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    Week 2

    8/31/2011- Upper Hypertrophy


    Weight: 164.7


    Incline Leverage Bench Machine SS Underhand Pulldowns

    115x10 / 160x10
    115x10 / 170x10
    115x10 / 170x8

    Flat Dumbbell Bench SS V-Bar Cable Rows

    70x12 / 170x12
    70x11 / 170x12
    65x12 / 170x12

    Life Fitness Fly Machine SS Pullover Machine

    100x15 / 100x15
    100x15 / 115x13

    Body Masters Shoulder Press Machine

    110x10
    110x9
    110x8

    Seated Lateral Raise Machine SS Rear Delt Machine

    80x12 / 70x12
    70x12 / 60x12

    Seated Shrug Machine

    200x12
    200x10

    Tricep Pushdowns SS Precor Preacher Machine

    80x12 / 60x12
    80x10 / 60x10
    60x15 / 40x15

    Cardio

    500 Calorie Cardio: Elliptical Level: 18 Speed: 3.8 to 4.3 Time: 24:10
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  25. #55
    Registered User OoFaP's Avatar
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    Week 2

    9/9/2011- Lower Hypertrophy



    Weight: 163.4- I'm going to take pictures tomorrow finally. This weekend is 3 months since my first show of the year so I think it's about time.

    Icarian Hack Squat Machine

    230x10
    230x10
    250x9

    Hammer Strength ISO Lateral Leg Press

    230x12
    230x12
    250x12


    Life Fitness Leg Extensions

    105x15
    100x15
    100x15

    Free Motion Stiff Leg Deadlifts SS Standing Calf Raises

    70x12 / 300x10
    70x12 / 300x10
    80x12 / 320x10

    Plate Loaded Seated Leg Curls SS Seated Calf Raises

    70x15 / 90x15
    70x15 / 90x15
    70x12 / 90x12


    Cardio

    500 Calorie Cardio: Elliptical Level: 18 Speed: 3.5 to 4.0 Time: 25:33
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  26. #56
    Thank you based god bballbrett5's Avatar
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    wow 3 months flew by. hey what's your go-to pancake recipe on those posted above? and forgive me if you already posted it in which case you can just tell me to go find it
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  27. #57
    Registered User OoFaP's Avatar
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    Originally Posted by bballbrett5 View Post
    wow 3 months flew by. hey what's your go-to pancake recipe on those posted above? and forgive me if you already posted it in which case you can just tell me to go find it
    Tell me about it. It feels like a month and a half maybe.

    Here's another pancake picture




    And the recipe I used was

    70 grams whole wheat flour
    30 grams buttermilk pancake mix
    32 grams ON whey
    11 grams SF/FF chocolate pudding mix
    120 grams pumpkin
    64 grams Walden Farms chocolate syrup
    2 eggs

    Macros are 10.6/93.8/48.75 (F/C/P)

    On off days I'll lower the amount of flour to decrease the carbs.
    Last edited by OoFaP; 09-09-2011 at 08:29 PM.
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  28. #58
    Self proclaimed sorcerer Bnizzle163's Avatar
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    Very similar to the recipe I use. You're becoming quite the chef, those look perfecto!
    Check out my log (but only if you like logs) : http://forum.bodybuilding.com/showthread.php?t=141002621

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  29. #59
    Gaining slow but sure Reid456's Avatar
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    The pudding mix sounds like it could be a nice addition to my recipe, I'll have to try that. I've also found that replacing egg with cottage cheese works pretty well for me. Of course it does make the macros shifted a little more towards carbs than usual.
    "I can do all things through Christ who strengthens me"
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  30. #60
    Fatty at heart! foodpr0n's Avatar
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    Wow 12 weeks and only ~6lbs gained. Goddamn, and some would have been glycogen replenishment.
    Insane Adam, really.
    How are feeling though? Do you have energy? Are you generally feeling strong in the gym?

    Sorry if it's been asked too, but are you hauling ass on that cardio? I mean 500cal in 25 minutes (regardless of whether the burn is right or wrong) is a lot ... to me anyway
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