IrishPilot's Road To <8%

[hcoyle545]

1mi warmup run
300cal CURVE brisk walk

Kept her light this morning. Going to try to find some time today to lay out a replacement for the Big but Boring portion of my 5/3/1. I'm thinking of dropping in a few accessory movements I like in the 4x8-12 set/rep scheme. I'm getting bored with the 5x10 bbb.

It was only a matter of time really. Lettuce know what you come up with. By the way, I have to ask, sometime I see you do chins +5, others chins +35. Why the big difference?

[IrishPilot]

It was only a matter of time really. Lettuce know what you come up with. By the way, I have to ask, sometime I see you do chins +5, others chins +35. Why the big difference?

Unless there is a misprint somewhere, I do chins +5 and dips +35.

[snrygo]

Nothing wrong with changing things up every now and then.

How long does it take you to hit 300 cal on the curve?

[IrishPilot]

Nothing wrong with changing things up every now and then.

How long does it take you to hit 300 cal on the curve?

Yeah I'm fighting the urge to change altogether. I average 300cals every 15 minutes with a good pace. It's a self-propelled style treadmill, so you definitely earn those cals lol.

[IrishPilot]

ATG Squat
110x5
135x5
160x3
190x3
215x3
245x3

135x10
135x10
135x10
135x10
135x10

90+ second rest periods

600cal modest CURVE walk
1mi cooldown run

Pushed cardio to after lifting instead of before to see if it made a difference. Not entirely sure...but it felt good to get right to business under the iron. Ive always been honest in this log, so Ill come right out and say that I had a fairly epic binge yesterday. Frustrating. Ive been near maintenance all week anyway, so I cant say its due to lack of cals or depriving myself of certain foods. Clearly its an emotional thing. Im currently under so much stress and anxiety that I have a hard time seeing straight most of the day. Not being able to at least rely on myself makes things even worse. Training and nutrition are two things I really enjoy monitoring/doing so to fail myself on them feels like the twist of the knife. I must remind myself what I have been through in the past two years to get myself from 205lbs to the ~155 I am today, but I still feel like Ive spent a lot of time spinning my wheels. Most certainly not going to make my goal at the end of April, but also certainly not taking my eyes off the prize. As the saying goes, "I am strong because I have been weak."

Alas.

Pretty sure Im going to move outside of 5/3/1. Not sure entire what to, but would like to move to something with some more of the 8-10 rep structure. Ive tried Layne Nortons PHAT, but it was just too much volume on a cut. Looking at AllPro's routine (fullbody 3x weekly) or the "Favorite of mine that hits each bodypart twice a week" in the routines sticky. Ive tried both and enjoyed both. Really liked the fullbody progression, but felt like 3x a week wasnt enough and couldnt really find a suitable place for deadlifts. If work slows down enough today Ill try to spend some time looking at routines, otherwise I am open to suggestions. Would prefer something 4x a week with modest volume. I intend to have Incline Press, Deadlifts, Squats, and Military Press in the lineup for certain. Also going to re-read Starting Strength again today if I get the chance (which makes for like the 4th time lol) as I feel Im starting to get too loose with form on squats and military press.

[hcoyle545]

Any decision made yet? Imo you gave 5/3/1 a fair run, only hope I can stop the exercise scientist *notsrs* inside of me from convincing me to bench and curl twice a day 6 days a week half as long as you have.

Btw, going to make a cheesecake sometime this week, and we discussed somewhere back there about not liking the tang that the 0% GY gives off. What is your favourite cheesecake recipe? Currently cutting so high protein low calorie is preferred.

[determined4000]

Btw, going to make a cheesecake sometime this week, and we discussed somewhere back there about not liking the tang that the 0% GY gives off. What is your favourite cheesecake recipe? Currently cutting so high protein low calorie is preferred.

You need to use CHEESE
FF Cream Cheese works best

[hcoyle545]

You need to use CHEESE
FF Cream Cheese works best

Thanks, i'd be using cheese anyway but i'm referring to the infamous Protein Cheesecake: 2:1 thread's recipe where it's a mix of cream cheese and GY. I see people mixing CC and quark but haven't seen any quark over here. Could cottage cheese replace quark to be used alongside CC?

[determined4000]

Thanks, i'd be using cheese anyway but i'm referring to the infamous Protein Cheesecake: 2:1 thread's recipe where it's a mix of cream cheese and GY. I see people mixing CC and quark but haven't seen any quark over here. Could cottage cheese replace quark to be used alongside CC?

FF cream cheese is a 2:1 ratio

[IrishPilot]

Any decision made yet? Imo you gave 5/3/1 a fair run, only hope I can stop the exercise scientist *notsrs* inside of me from convincing me to bench and curl twice a day 6 days a week half as long as you have.

Btw, going to make a cheesecake sometime this week, and we discussed somewhere back there about not liking the tang that the 0% GY gives off. What is your favourite cheesecake recipe? Currently cutting so high protein low calorie is preferred.

Here is the thread with the initial recipe...
http://forum.bodybuilding.com/showth...hp?t=141848361

I did several versions and they were all good. If you do the cream cheese/greek yogurt variation as the OP lists, I would suggest keeping the greek yogurt percentage at ~40% of the total mix or less. The cake will be smaller, but more dense and creamy. Other options are cottage cheese with the cream cheese (blend the cottage cheese first) or just straight FF cream cheese. I didnt end up keeping protein poweder in the mix as I didnt find it to add noticeable flavor, and thus would rather have those 100 cals somewhere else.

You need to use CHEESE
FF Cream Cheese works best

If you want low/no fat yes...otherwise of course the more fat you add the better/creamier it is...with way more cals of course.

16 weeks of 5/3/1 was enough. Going to run this program from here on out...

http://forum.bodybuilding.com/showth...hp?t=115643271

Day 1

4x Squats: 5 reps
3x Ham Work: 8 reps
3x BB or DB Row: 8 reps
2x Bicep Curls: 10 reps

Day 2

4x Bench Press: 5 reps
3x Military Press: 8 reps
3x Tricep Isolation: 8 reps
2x Ab/Calf Work: 15 reps

Day 3

4x Deadlifts: 5 reps
3x Pullups: 8 reps
3x Leg Press: 8 reps
2x Biceps Curls: 10 reps

Day 4

4x DB or Incline Press: 5 reps
3x Chest Dips: 8 reps
3x Side Lateral Raise: 8 reps
2x Ab/Calf Work: 15 reps

[IrishPilot]

Bench Press
Barx12
Barx12
135x5
155x3

185x5
185x5
185x5
185x5

Cable Crossovers
40x10
40x10
40x10

Standing Military Press
Barx12
Barx12
95x8
95x8
95x8

Dips (Tricep Focus)
+25x10
+25x10
+25x10


90 second rest periods

600cal modest CURVE walk
1mi cooldown run

It will of course take me a session to figure out suitable working weights for the movements since I have been working in the 1-5 rep range. Felt great though...was definitely the right decision. Nice changeup, and fun to be back in the higher rep ranges getting the blood flowing.

[Shazriki]

hm I'm doing a very similar routine now a la PHAT with reduced volume. "reduced volume", however, is still higher volume than I did before so it's taking some getting used to. You already acclimatized to the increased volume?

[hcoyle545]

Sweet, would I be safe enough to just sub cottage cheese (should I drain it?) gram for gram for the greek yogurt and keep the cream cheese the same?


On the training front that looks good to me. Still got the low rep heavy compounds in there which Wendler swears by. Like he says, a training program should have a strength aspect, a conditioning aspect and a hypertrophy aspect and it looks like you've got it all covered.

[IrishPilot]

hm I'm doing a very similar routine now a la PHAT with reduced volume. "reduced volume", however, is still higher volume than I did before so it's taking some getting used to. You already acclimatized to the increased volume?

Well, this is the first day off of 5/3/1 so ask me again in a week or two. Shouldnt be a problem though...volume really isnt that great.

Sweet, would I be safe enough to just sub cottage cheese (should I drain it?) gram for gram for the greek yogurt and keep the cream cheese the same?...

You certainly would. I wouldnt necessarily drain it, but you can.

[hcoyle545]

You certainly would. I wouldnt necessarily drain it, but you can.

Sweet i'll just add it as is, and make sure all the curds are out. I'm thinking of trying a pb and j cheesecake this time around but i'm not sure of the best way to approach it. I'm thinking 2 tbsp of PB in the batter in place of the 2 scoops of protein recommended by the original recipe then just a raspberry jam topping.

Any suggestions? I VERY rarely bake but I have managed to make this cheesecake well by following the exact instructions given by the guy.

Also when subbing Cottage cheese in place of GY is there any need to adjust the cooking times?

[snrygo]

I think you have it backwards.

Strain it slightly then purée the curds and do nothing with the whey.

[hcoyle545]

I think you have it backwards.

Strain it slightly then purée the curds and do nothing with the whey.

The whey being what? the liquidy fallout?

I wasn't gonna bin the curds, I meant blend so there are no curds left.

[Shazriki]

The whey being what? the liquidy fallout?

I wasn't gonna bin the curds, I meant blend so there are no curds left.

The off-white cloudy liquid, yeah.

[hcoyle545]

The off-white cloudy liquid, yeah.

I'll strain that shyat out then. Any thoughts on my plans for making a good pb+j cheezecake? Planning to stir 2 tbsps pb into the batter and put jam ontop.

[snrygo]

I'll strain that shyat out then. Any thoughts on my plans for making a good pb+j cheezecake? Planning to stir 2 tbsps pb into the batter and put jam ontop.

2tb of PB will not be enough.

1/3c at least.


Peanut flour could def be an option here. I've done some good chit in the past with it. I'll try to dig the recipe up.

[hcoyle545]

2tb of PB will not be enough.

1/3c at least.


Peanut flour could def be an option here. I've done some good chit in the past with it. I'll try to dig the recipe up.

If only I had that PB2 stuff I keep hearing so much about. How many tbsps is 1/3c?

[snrygo]

If only I had that PB2 stuff I keep hearing so much about. How many tbsps is 1/3c?

5 and a 1/3

[hcoyle545]

5 and a 1/3

Good man, repped.

I'm willing to take on some more calories for the sake of taste.

[IrishPilot]

Greek seasoned Chicken, Baby Bella's, and Asparagus in a white wine reduction. Presentation fail, flavor VICTORY.

[determined4000]

Try proteinplus peanut flour
better macros and far cheaper than PB2
You can buy it for 5.00/lb online

[snrygo]

Try proteinplus peanut flour
better macros and far cheaper than PB2
You can buy it for 5.00/lb online

This. I love it and ot makes great satay sauces as well

[determined4000]

This. I love it and ot makes great satay sauces as well

+sludges or pancakes
+ homemade Reese's Peanut butter cups

[anuragp122195]

+sludges or pancakes
+ homemade Reese's Peanut butter cups

Or peanut butter loaves/cakes/brownies, extra Peanut-buttery proats (also thickens proats very well),
& once I make a PB cheesecake next weekend, I might consider making the crust with Peanut flour. That way I have a peanut buttery cheesecake and a peanut flour crust!

[hcoyle545]

Greek seasoned Chicken, Baby Bella's, and Asparagus in a white wine reduction. Presentation fail, flavor VICTORY.

http://i178.photobucket.com/albums/w...d/IMAG0618.jpg

how can you class this as a fail when i'm mid-morning coffee and STILL want to smash this?

[hcoyle545]

Try proteinplus peanut flour
better macros and far cheaper than PB2
You can buy it for 5.00/lb online

Just had a quick look on their website there and to ship where I am it says $273.65 D:

Fuk this has to be a mistake, but later on i'll look into getting some from Ebay or somewhere, thanks for the heads up bud.