IrishPilot's Road To <8%

[IrishPilot]

Edy's Slow Churned PB Cup. 7.75/10. For the Macros (130 cals per serving) its pretty stellar. I would put it just a notch below the Edy's Butterfinger (170cals) though as the butterfinger variation has more of that PB saltiness.



Go-to sludge. 2% f.a.g.e, ff cream cheese, ff/sf cheesecake jello mix, splash of almond milk, strawberries. Straight up cheesecake in a bowl with tons 'o protein. (sorry for the crap pic).



And one of the all-time greats, Surly Abrasive

[The Solution]

Big fan of that sludge bowl, except i add PB Chocolate Casein from ON = Ballin!
Great minds.

[IrishPilot]

Big fan of that sludge bowl, except i add PB Chocolate Casein from ON = Ballin!
Great minds.

You know it!

5/3/1 Boring But Big: Wendler 3 Month Challenge
Month 3 Wave 2 - 70%x3, 80%x3, 90%x3

Deadlift
-Warmup-
130x5
165x5
195x3

-Working-
230x3
260x3
295x3

BBB Squats 70%
155x10
ss deadlift 215x5
155x10
ss deadlift 215x5
155x10
ss deadlift 215x5
155x10
155x10

Weighted Pullups
+10lbx10
+10lbx10
+10lbx10

Notes
*Everything felt crazy heavy today. Feeling a little run down for some reason. Got 'er done though.

[hcoyle545]

sweet session bud

Feeling a bit run down lol? anything to do with super setting squats and deads after heavy deads? Crazy kung.

Just eat an extra few hundo cals tonight, those backoff sets have to be ramping up your tdee

[The Big Sleep]

Good stuff IP, way to fight through it even if it wasn't the greatest "feeling" workout.

[IrishPilot]

sweet session bud

Feeling a bit run down lol? anything to do with super setting squats and deads after heavy deads? Crazy kung.

Just eat an extra few hundo cals tonight, those backoff sets have to be ramping up your tdee

Good stuff IP, way to fight through it even if it wasn't the greatest "feeling" workout.

Thanks fellas. I think Im paying the price for skipping the deload. Not the brightest thing, especially considering Im doing a more intense version of 5/3/1. That 50% work (if I go back to the standard 5/3/1) is going to feel so easy compared to this 70% work lol. Time to cash in a monster nights sleep tonight...

[IrishPilot]

Had a craving for pumpkin pie, so went looking for a new recipe with good macros. Came across this one...

http://www.food.com/recipe/crustless...-calorie-46700

Fresh out of the oven...



Cant even begin to tell you how good the house smells right now. I know I should likely let it set overnight, but I totally want to destroy tonight. Decisions decisions... Im going to throw my protein frosting on it as well. 52p/90c/2f. How solid is that?

[MITCHAPAL00ZA]

wow that pie looks great. I have pretty much all the ingredients too...may just have to do some last minute baking before I head home for break.

[IrishPilot]

Needed a dusting of cinnamon and sugar...

[IrishPilot]

Super scramble (carton of three cheese Egg Beaters, half pound of sauteed black forest ham, cream cheese. Side of cinnamon sugar roasted carrots.

[IrishPilot]

Follow up money shot...

[foodpr0n]

Cinnamon roasted sugar carrots?
Ummm, brb need to know how you did that?!

Everything looking on point in here too. That BBB squat/DL superset is nutz.

[IrishPilot]

Cinnamon roasted sugar carrots?
Ummm, brb need to know how you did that?!

Everything looking on point in here too. That BBB squat/DL superset is nutz.

Slice carrots into fries, mix with egg whites, cover in cinnamon and sugar, roast at 450 for 45 minutes+. Profit!

[foodpr0n]

Slice carrots into fries, mix with egg whites, cover in cinnamon and sugar, roast at 450 for 45 minutes+. Profit!

Cheers! why the egg whites?

[IrishPilot]

Cheers! why the egg whites?

Makes em crispy! Could also use olive oil but it doesn't work as well. Coat, then throw on some parchment paper and roast! Google roasted carrot fries for more info. So good. Cook em long and they caramelize and taste like sweet potatoes. I hate carrots raw fwiw.

[foodpr0n]

Legend! Cheers, will try this tomorrow.

[The Big Sleep]

Follow up money shot...

mother of God

[determined4000]

Would prefer the scramble (srs)

but crustless Pies (and cheesecakes) FTW
Long before I ever cared about cals, macros etc, I would leave the crust in favor of extra fillings
brb getting weird looks making smores w.o the graham crackers, cheese and pepperoni without the crackers too

My lifts are 25% better with adequate sleep

[determined4000]

Cheers! why the egg whites?

think french toast

[IrishPilot]

mother of God

You have no idea. So good Im making it again today. Better than any other pumpkin pie Ive made/had. Has to be the evaporated milk I guess.

Would prefer the scramble (srs)

but crustless Pies (and cheesecakes) FTW
Long before I ever cared about cals, macros etc, I would leave the crust in favor of extra fillings
brb getting weird looks making smores w.o the graham crackers, cheese and pepperoni without the crackers too

My lifts are 25% better with adequate sleep

The scramble was so good. The pie made a nice dessert, especially considering the high protein content. Ingredients: pure pumpkin, evaporated skim milk, egg whites, splenda, cinnamon & pumpkin spice. Victorious.

[IrishPilot]

5/3/1 Boring But Big: Wendler 3 Month Challenge
Month 3 Wave 2 - 70%x3 80%x3 90%x3

Bench
-Warmup-
95x5
115x5
140x3

-Working-
165x3
185x3
210x3

BBB Overhead Press 70%
100x10
ss incline bench 135x10
100x10
ss incline bench 135x10
100x10
ss incline bench 135x10
100x10
100x10

Weighted Chins 30 second rests
+10lbsx10
+10lbsx10
+10lbsx10

Drag Curls
70x10
70x10

Notes
*Since Ive got some workday changes and gym closures regarding the holiday coming up, I decided to push things up a day.
*OHP felt good, so bumped back towards that 70% mark instead of the 95x10
*Thinking about a deload next week since I skipped this cycle.
*Thinking about whether to return to stock 5/3/1 BBB next or move on to something else.
*Tired. What else is new.

[The Big Sleep]

Deload next week IMO, you're tired (mentally/physically) so give your body what it wants/needs for a few days--food and rest.

Gonna try that pie recipe tonight, slight variation since I only have liquid milk on hand though, we'll see how it turns out

[IrishPilot]

Deload next week IMO, you're tired (mentally/physically) so give your body what it wants/needs for a few days--food and rest.

Gonna try that pie recipe tonight, slight variation since I only have liquid milk on hand though, we'll see how it turns out

Do it! I made another one this morning for tonight, this time replacing the egg beaters with two whole eggs. Basically a crustless version of this recipe with splenda>sugar. I also poured in a little Da Vinci zero cal cinnamon brown sugar syrup in.

http://allrecipes.com/recipe/perfect-pumpkin-pie/

Keep in mind that condensed milk is simply milk with a good portion less water (60%). Otherwise if you can make a walmart/target etc trip, a can of the stuff is like 70 cents.

[The Big Sleep]

Keep in mind that condensed milk is simply milk with a good portion less water (60%). Otherwise if you can make a walmart/target etc trip, a can of the stuff is like 70 cents.

Yea Im thinking I could actually make my own concoction as I have dry milk powder on hand too. I also grabbed a bottle of the DaVinci SF Pumpkin Spice syrup a few days ago which I will be utilizing . Quick, to the food lab!

[hcoyle545]

Slice carrots into fries, mix with egg whites, cover in cinnamon and sugar, roast at 450 for 45 minutes+. Profit!

Do you have to turn them halfway through cooking? This could be a new keeper for me on my cut especially.

[IrishPilot]

Do you have to turn them halfway through cooking? This could be a new keeper for me on my cut especially.

I do. I usually shuffle them around with a spatula. I ADORE these, and I hate carrots. I have been making them almost daily for several weeks now.

[Buffalonian]

Carrot fries are good, I'll vouch for them.

The only sad part is how much they shrink in size. Literally half the portion

[IrishPilot]

Carrot fries are good, I'll vouch for them.

The only sad part is how much they shrink in size. Literally half the portion

Truth, and especially as you cook them longer. Like Ive mentioned, I overcook mine to get that sweet potato style taste, but they do shrivel up a lot. Still though...>200 cals for a whole pound.

[ryan2512]

typed "carrot fries" into search box on this site and this thread was first to pop up! i know its late but in on thread. had me some carrot fries tonight with some friends, just roasted them in a little oil with a light coating of honey near the end when they were roasted up! damn tasty, thanks for the inspiration to make them!

anyway workouts look sweet, will be taggin along to see you progress!

[IrishPilot]

typed "carrot fries" into search box on this site and this thread was first to pop up! i know its late but in on thread. had me some carrot fries tonight with some friends, just roasted them in a little oil with a light coating of honey near the end when they were roasted up! damn tasty, thanks for the inspiration to make them!

anyway workouts look sweet, will be taggin along to see you progress!

Welcome!