Time to Get Cereal : B-Nizzle Style

[Frankdaddy]

So essentially what you are suggesting is that he lost strength because he was training too close to his limit all the time following running smolov jr. (assuming he tried to keep intensity/volume too high for too much of the time)?

If that's the case, then are you also suggesting that the gains you get from smolov jr. are legitimate and that they actually stick, it's just that you expect to be able to hit your 1rm on a daily basis (extreme case)?

Possibly, that is my evaluation of why many do lose the gained strength. I do think they can stick, I've never lost strength post routines because I always kept striking for more progress. I would never suggest hitting a 1rm daily, unless you are very experienced and adapt to that style of training, which would be years of building up to that level.

Smolov is advanced, when you stop and go back to a mediocre routine your body isn't working hard to progress like it was during smolov, so you lose strength.

[ilove2run]

Saw update - came in expecting epic lifts and epic eats - see half naked Bill o.O!?!?!?!

Haha jp'in

[MKW]

Awesome stuff in here. I think you hit the nail on the head with me. In hindsight I really didn't keep the frequency up. I thought I did (I put in a speed day mid-week) but it wasn't even half of the workload, probably not even 1/4th of the workload, that I saw on smolov jr. Yesterday was the first day I felt myself breaking back through. Hopefully this helps Billy as well. On that subject, what would you suggest he runs post smolov? Sheiko?

[Frankdaddy]

Awesome stuff in here. I think you hit the nail on the head with me. In hindsight I really didn't keep the frequency up. I thought I did (I put in a speed day mid-week) but it wasn't even half of the workload, probably not even 1/4th of the workload, that I saw on smolov jr. Yesterday was the first day I felt myself breaking back through. Hopefully this helps Billy as well. On that subject, what would you suggest he runs post smolov? Sheiko?

Well you can run anything, like an upper/lower split but a lot of us are not good routine programmers, that is why good routines exist and most of us are not making money off of our routines LOL. I think an evaluation of how much intensity/frequency/and volume he wants to do post smolov. Like you said a lot of us, myself included cut the workload back too much, and that messes up some of the strength gains. I would just suggest making sure to not cut the workload back too much when you have built the tolerance up to handle more.

[Bnizzle163]

11-2-12 Smolov Jr. Squat - Week 2

squat
45x4
135x4
185x1
235x4
240x4
240x4
240x4
240x4
240x4
240x4
240x4

rack chins
bwx10 (4 sets)

11-3-12 Smolov Jr. Squat - Week 2

A.M. squat
45x3
135x3
195x1
250x3
250x3
250x3
250x3
250x3
250x3
250x3
250x3
250x3
250x3

P.M. Bench
45x10
135x10
185x8 (3 sets)

misc.
As you can see, I split up my workout today into two portions. I did this for two reasons : 1.) I was seriously about to puke. 2.) I ran out of time and had to be somewhere. I got it done though, and despite wanting to throw up, I felt pretty good about it. I'm positive it's a volume PR. I'm excited to see what Smolov jr nets me in the squat department.

In other news, I made some amazing chili and I thought I'd share the recipe with y'all. Pepper angus for amazing taste with great macros!

low fat billy chili
1.25lbs extra lean (99/1) ground turkey breast
1 medium yellow onion (peeled and chopped)
1 medium red bell pepper (chopped)
2 medium jalapenos (chopped)
2 can no salt added kidney beans (15 oz size)
1 large can crushed tomatos
4 garlic cloves (chopped)
2tsp sriracha
SPICES - every good cook knows that there are no specifics. The amount used should be to taste . I use quite a bit of the following :
chili powder
ceyenne pepper
sea salt
black pepper
oregano
basil
cumin
crushed red pepper flakes
black pepper

[b]DIRECTIONS/b]

1.) Get out crock pot.

2.) Brown turkey with chopped onion in a pan.

3.) Add all ingredients to crock pot.

4.) Cook on high for 2 hours (stirring occassionally), lower to medium/low and cook an additional 3 hours.

Macros for ENTIRE batch :
8.1/197.3/188.2 - fat carb pro

said chili w cheese and brown rice added - unfrosted strawberry pop tarts on side



chocolate billy cake w pb sludge, pb, chocolate chips, pb chips


honey mustard chicken and swiss, fries, apples, brussel sprouts


meatball sub, baked potato, banana, salad


chocolate pancakes w chocolate and pb chips, sludge, pb, fruit

[Bnizzle163]

sweet potato muffins - 1 batch w cookie butter sludge, other w chocolate pb sludge, peanut m&m's and reeses eggs



rice w eggs, chicken, black beans, avocado and salsa, banana on the side


trunutrition cookie dough funfetti protein pancakes

[dchan8]

Alternatively, you could just put the turkey straight into the crockpot without browning it, just leave it in longer
Eats and lifts still epic...

[MITCHAPAL00ZA]

A. crazy ass squats back to back
B. is it just the picture or is the chili look quite "wet"? I dont see any broth or liquids in the ingredients so I would have thought it would be way thicker/chunkier

[Bnizzle163]

Alternatively, you could just put the turkey straight into the crockpot without browning it, just leave it in longer
Eats and lifts still epic...

True that. I'm always wary when it comes to any meat product now, though lol.

A. crazy ass squats back to back
B. is it just the picture or is the chili look quite "wet"? I dont see any broth or liquids in the ingredients so I would have thought it would be way thicker/chunkier

It's actually thicker than it looks. It's still not as thick as some people like it. You could easily tighten it up a bit by adding some proofed corn starch or flour

[NaturalPursuit]

OMG!!!! in for smolov jr!!!!!! killin it billius!

[The Solution]

Dem Muffins.....


HNNNNNGGGGGGGGGG

[Bnizzle163]

11-5-12 Smolov Jr. Squat - Week 3

morning weight : 179.2

squat
45x6
135x6
185x2
225x6
225x6
225x6
225x6
225x6
225x6 - these flew up!

lat pull down
2x10

chins
bwx7
bwx7

calf and ab work
3 sets of each

misc.
Squats felt really good today! The lightest 225 has felt in forever. My left knee was kind of bothering me after while I was stretching. Just a bit of an ache and nothing too serious.

chili mac n cheese


junk bowl w ffgy, whey, almond milk, oats, puffed wheat, honey o's, capn crunch pb, krave, pb, cookie butter, pnut m&m's, apple strudel pop tart, apples


swiss burger on ezekiel, fries, peppermint ice cream, gingerbread pop tart


pb vanilla pumpkin protein pancakes w banana nut sludge, bananas, cookie butter drizzle, pnut m&m's



vanilla heaven proats w banana and honey o's


meatball n cheese, fries, gingerbread pop tart


my cat shadow just chilling. Yes, I named her after the FFVI character

[Frankdaddy]

Food looks delicious as always. Your journal motivates me to keep up with some pictures of my own, and to keep things interesting months post contest. I always baked and grilled post show with glorious food, but then died off and always end up eating same ole meal order day in and out, mostly because of schdules. I do want to REALLY enjoy what I eat my entire offseason, especially when caloric input gets good and all of my meals can turn into something special. I really want to perfect my ability to use yeast, but only problem is with overnight setting foods is I change my mind within minutes before I make something that it is hard for me to know what I would want a few hours or day ahead of time lol.


Squats with a tender knee sucks, but it's bound to happen. I always found doing seated BW leg extensions and bodyweight squats/lunges pre smolov or sheiko really gets the knees warmed up. Try some side lunges superset with reg. lunges for warm ups. You would be surprised at how much firing up the glutes with side lunges help a squat and deadlift performance. Do you plan on testing a squat max post smolov, and what are you looking at # wise, and what would be a PR if you would hit one post smolov?

[Bnizzle163]

Just for schmits and gaggles, here's my fitday from yesterday (rest day. sat on arse all day lol) I couldn't fit it all in the screen shot :

[Reid456]

Going from the first pancake picture to the second where they were sliced open, I legitimately felt dirty looking at the insides. The true definition of food porn.

But question about how you make your pancakes, how do you get them all be the same size? Do you use a measuring cup to pour the batter or something like that?

[dchan8]

^^ Not sure how it's fair that you get to have 3700 cals on a rest day

[Bnizzle163]

OMG!!!! in for smolov jr!!!!!! killin it billius!

Thanks brotato. Last week!

Dem Muffins.....


HNNNNNGGGGGGGGGG

Bob wants recipe, Bob gets recipe

200g sweet potato (peeled, boiled and mashed)
80g. flour
6g. splenda
1tsp vanilla
1tsp baking powder
1 egg + 1 white
2oz almond milk
cinnamon
1/4tsp butter extract (optional)

Blend and put in greased muffin tins for 16-20 mins @ 350
Top with sludge/other various toppings

Food looks delicious as always. Your journal motivates me to keep up with some pictures of my own, and to keep things interesting months post contest. I always baked and grilled post show with glorious food, but then died off and always end up eating same ole meal order day in and out, mostly because of schdules. I do want to REALLY enjoy what I eat my entire offseason, especially when caloric input gets good and all of my meals can turn into something special. I really want to perfect my ability to use yeast, but only problem is with overnight setting foods is I change my mind within minutes before I make something that it is hard for me to know what I would want a few hours or day ahead of time lol.


Squats with a tender knee sucks, but it's bound to happen. I always found doing seated BW leg extensions and bodyweight squats/lunges pre smolov or sheiko really gets the knees warmed up. Try some side lunges superset with reg. lunges for warm ups. You would be surprised at how much firing up the glutes with side lunges help a squat and deadlift performance. Do you plan on testing a squat max post smolov, and what are you looking at # wise, and what would be a PR if you would hit one post smolov?

Totally agree lol. I think part of the food creations dying out is because the closer you get to your set point, the less the body craves foods. I know some days it feels tedious to make a ton of eats, but at the end of the day it makes me happy lol.

Thanks for the warm up advice, B! I've hit 345 for a double back when I was 200+ lol. At this bodyweight, I'm hoping to hit 315-325 for a single. I know it's not a lot of weight, but last time I hit 3 wheels was last offseason when I was 190 (185ish on my new scale). So I'm about 5lbs under my previous weight. So if I hit 315, it will be a bodyweight PR! Going to take 6-7 days off squatting and try to PR

Going from the first pancake picture to the second where they were sliced open, I legitimately felt dirty looking at the insides. The true definition of food porn.

But question about how you make your pancakes, how do you get them all be the same size? Do you use a measuring cup to pour the batter or something like that?

I love me some pancakes!

You're exactly right. I use a measuring cup and throw them on my pancake griddle. Works like magic.

^^ Not sure how it's fair that you get to have 3700 cals on a rest day

I'm gaining faster than i would like, so I'm definitely in a good surplus. But I'm only going to pushing the cals like this for the remainder of SJR, then going to reassess.

[Reid456]

You're exactly right. I use a measuring cup and throw them on my pancake griddle. Works like magic.

Thanks, brb, making pancakes tonight.

[AustrianOakJr]

YOure the only man I know who eats pop tarts with his chili. And nice going on the smolov, broski. I see bigger wheels in your future.

[Bnizzle163]

11-7-12 Smolov Jr. Squat - Week 3

squat
45x5
135x5
185x2
240x5
240x5
240x5
240x5
240x5
240x5
240x5

bench
45x8
135x8
185x10
195x10
195x9

db laterals
10'sx20
25'sx8
25'sx8
25'sx8

misc.
I started the workout feeling out of it, and just plain weak... I don't know what happened, but around my 3rd set of squats I just started killing it. I was on fire and was pleasantly surprised with the juice I had left to bench after squatting. I give this workout an A+

Marble cake (recipe below)


marble cake topped with peanut butter cookie sludge, more pb, kit kat mini, chocolate chips, strawberries



swiss burger on ezekiel, hashbrowns, gb pop tart, broccoli


chocolate pb proats, w kit kat, pnut m&m's, more pb drizzled on, bananas


dark chocolate malt protein pancakes - didn't need anything on top. they were excellent


sloppy joe on toasted ezekiel, sweet potato w cookie butter n cinnamon, bowl of trix


marble cake
60g white flour
60gww flour
1tsp baking powder
6g. splenda

Take above ingredients, sift and separate into two mixing bowls

In 2 separate bowls mix wet together. In one bowl mix :
70g. pumpkin
20g. banana
1 egg
6g. sf ff vanilla pudding mix
1/2tsp vanilla
cinnamon
2oz almond milk

In the other bowl mix :
1 egg
20g. banana
5g. cocoa powder
6g sf ff chocolate pudding mix
2oz almond milk

Now add one bowl of each dry mix to each bowl and blend well

Spray a cake pan and pour in the white cake mix, then pour the chocolate mix on top. Swirl with a knife to give marble appearance and bake and 350 for 28-32 minutes (ovens vary)

Allow to cool for atleast 3 hours in fridge before topping

[Reid456]

Wow always wondered how marble cake was made. That's pretty creative! Thanks!

[MITCHAPAL00ZA]

gotta love when u start a session dragging ass, but something just fires you up halfway thru....also, when u add a recipe without one of us having to ask im all like


also, quick question about your cookie butter sludge (from the muffins/cupcakes). how did you make it? GY + the cookie butter (and if so how does the cookie butter taste come thru?) Ive been killin biscoff spread (basically the same stuff) lately but having a way to get more volume out of that heavenly taste would certainly be awesome.

[Frankdaddy]

I done the marble cake and I made a little more chocolate mix than the white mix, and I realized that I should have made 3/4 or more white and very little chocolate that way I had just enough for swirl. Once I realized I had a ton of chocolate I just dumped it on top of the white pumpkin mix and baked without swirling. SHHH was amazing none the less, prob my fav flavor, especiall since chocolate loafs have impressed me the most, so pumpkin and chocolate was a good mix. Good recipe, I just goof'd LOL

[The Solution]

also, quick question about your cookie butter sludge (from the muffins/cupcakes). how did you make it? GY + the cookie butter (and if so how does the cookie butter taste come thru?) Ive been killin biscoff spread (basically the same stuff) lately but having a way to get more volume out of that heavenly taste would certainly be awesome.

Cooking Butter > Biscoff. not even the same...

more Gingerbread/SnickerDoodle flavoring in Cookie butter.

[Bnizzle163]

YOure the only man I know who eats pop tarts with his chili. And nice going on the smolov, broski. I see bigger wheels in your future.

Haha, pop tarts on er'thang!
Thanks . I need me some bigger wheels!

Wow always wondered how marble cake was made. That's pretty creative! Thanks!

No prob, my dude.

gotta love when u start a session dragging ass, but something just fires you up halfway thru....also, when u add a recipe without one of us having to ask im all like


also, quick question about your cookie butter sludge (from the muffins/cupcakes). how did you make it? GY + the cookie butter (and if so how does the cookie butter taste come thru?) Ive been killin biscoff spread (basically the same stuff) lately but having a way to get more volume out of that heavenly taste would certainly be awesome.

I used 32g of cookie butter, 30g. ffgy and like 15g. casein cookies n cream. Was epic!

I done the marble cake and I made a little more chocolate mix than the white mix, and I realized that I should have made 3/4 or more white and very little chocolate that way I had just enough for swirl. Once I realized I had a ton of chocolate I just dumped it on top of the white pumpkin mix and baked without swirling. SHHH was amazing none the less, prob my fav flavor, especiall since chocolate loafs have impressed me the most, so pumpkin and chocolate was a good mix. Good recipe, I just goof'd LOL

Hahaha. Great minds think alike!

Cooking Butter > Biscoff. not even the same...

more Gingerbread/SnickerDoodle flavoring in Cookie butter.

I agree. I've added cinnamon and a bit of ginger (very small amount) to biscoff and it was pretty dang close to CB

[offroadatv200]

It may be posted somewhere in here but how do you make your pumpkin pancakes?!

[Bnizzle163]

It may be posted somewhere in here but how do you make your pumpkin pancakes?!

I only posted it like a million times

1 egg + 1 white
80g flour
1tsp baking powder
100 g pumpkin
cinnamon
splenda
4oz almond milk

If you want, you can add protein powder or whatever you wish. I typically like them as is topped with some smart balance and syrup!

[Bnizzle163]

11-9-12 Smolov Jr. Squat - Week 3

squat
45x4
135x4
184x1
225x1
255x4
255x4
255x4
255x4
255x4
255x4
255x4
255x4

rack chins
3x10

misc.
So squats are up 30lbs from week 1! I got this one done in just about 70 minutes. I stretched plenty in between sets and got all my reps cleanly. I PROBABLY could have added 5lbs and finished the workout, but I intended to leave a little bit in the tank for my final day tomorrow. I'm thinking 275 for 10 sets of trips. Fingers crossed!

I also wanted to explain something about my food pics... sometimes I don't include everything in the pic. For example, when making a protein cake or a loaf, I add just enough of the toppings to make it look pretty before I snap a pic. I usually have more toppings. I will show you what I mean in the 4th and 5th pics below.

junk bowl - marshmallow mateys, tj organic pb sandwich crackers, frosed flakes, oats, pb, cookie butter base, kit kat, hello pandas, crushed pretzels, blueberries


pumpkin vanilla protein waffles with banana nut whipped ffgy


teriyaki meatballs over seasoned rice w lachoy teriyaka sauce and cheese, fudge tart


pretty protein cake w snickers and reeses egg - before additional toppings


after adding toppings


egg n veggie sausage on toasted ezekiel w smart balance and pancake syrup, hash browns, 1/2 apple


crock pot pulled mexican chick w cheese on toasted bagel w sriracha/ketchup combo, baked tater, veggies, spooky pop tart finally found these - $1.50 for a big box on clearance. Got the last one!


beef, bean, cheese and corn tacos

[offroadatv200]

I only posted it like a million times

1 egg + 1 white
80g flour
1tsp baking powder
100 g pumpkin
cinnamon
splenda
4oz almond milk

If you want, you can add protein powder or whatever you wish. I typically like them as is topped with some smart balance and syrup!

Haha i was trying to dig through but i kept getting interrupted by all the damn food!

You need to make a cook book.

[Reid456]

I also wanted to explain something about my food pics... sometimes I don't include everything in the pic. For example, when making a protein cake or a loaf, I add just enough of the toppings to make it look pretty before I snap a pic. I usually have more toppings. I will show you what I mean in the 4th and 5th pics below.

And just when I thought you already used an insane amount of toppings.... I hear this.

And Smolov Jr..... you must be glad it's coming to an end soon.