Time to Get Cereal : B-Nizzle Style

[The Solution]

Hows the Cor-Fetti ?

[Vanguard1965]

Those pants!

Good start to getting back to high bar squats!

[JPlevell]

High bar squats used to feel good on me and I thought they were good, but when I got in the hole I would get crushed. Switched to low bar and a lot stronger and better form. I wish I was as strong with high bar. I heard high bar works quads more.. I need those.

[deltpecx]

Those pants! ...

Styling while squatting!

[Bnizzle163]

Hows the Cor-Fetti ?

It's very good! My 2nd favorite cor-performance flavor. I'm still partial to cinnamon swirl.

Those pants!

Good start to getting back to high bar squats!

Caught you mirin

Thanks, Dean!

High bar squats used to feel good on me and I thought they were good, but when I got in the hole I would get crushed. Switched to low bar and a lot stronger and better form. I wish I was as strong with high bar. I heard high bar works quads more.. I need those.

Shut you mouth you strong mutha fugga lol. I saw that DL vid. Jelly.

Styling while squatting!

You know it!

[Bnizzle163]

Meso 4 - W1,d1

Front Squats (90 s rest) 1:1:1
185x3
205x3
205x3
205x3
195x3
195x3
195x3

SLDL (90s.) 3:3:1
195x6 (4)

Complex1
A1: DB Lunges
35'sx 8/8 (4)

A2: Wall sit
60s (4)

Lying Leg curl drop + half reps
3x10+5/20

Calves
Did not record lol

Misc.
Well, another one in the books. Fronts felt good and I really focused on technique. I really thought about what mike said "Every rep should look/feel the same from 135 to 405. Makes sense to me! Things felt solid and I was toast after this.

I also had the opportunity to test and review a custom blend of PB lean from myoatmeal. I posted it in the nutrition section but got flamed becuase people thought I be spamming . You guys know I'm not here to "spam" or push products, so I figured I would share my review with you guys. Check it!

[The Solution]

Lets see if we can get you up to 225 at the end of the cycle

Good choice on the PB Lean, the Graham Cracker i got is pretty damn delicious. Nice choice B

Enjoy your weekend.

[Bnizzle163]

Lets see if we can get you up to 225 at the end of the cycle

Good choice on the PB Lean, the Graham Cracker i got is pretty damn delicious. Nice choice B

Enjoy your weekend.

225 is definitely do-able. Let's get it!

[sonnydfrizzy]

Great progress once again bnizzle!! Keep killing it. 225 front squat #withinreach

[The Solution]

Explain this Chocolate Toast Crunch Wizardy.

[Vanguard1965]

Meso 4 - W1,d1

Front Squats (90 s rest) 1:1:1
185x3
205x3
205x3
205x3
195x3
195x3
195x3

SLDL (90s.) 3:3:1
195x6 (4)

Complex1
A1: DB Lunges
35'sx 8/8 (4)

A2: Wall sit
60s (4)

Lying Leg curl drop + half reps
3x10+5/20

Calves
Did not record lol

Misc.
Well, another one in the books. Fronts felt good and I really focused on technique. I really thought about what mike said "Every rep should look/feel the same from 135 to 405. Makes sense to me! Things felt solid and I was toast after this.

I also had the opportunity to test and review a custom blend of PB lean from myoatmeal. I posted it in the nutrition section but got flamed becuase people thought I be spamming . You guys know I'm not here to "spam" or push products, so I figured I would share my review with you guys. Check it!

Nice session!

Good review and I love where you say "I give it a 9.5 out of 10 because I made it and it's fricken awesome!"

[wrkoutfrq]

225 front squats??? I think you could handle it no prob

[Bnizzle163]

Great progress once again bnizzle!! Keep killing it. 225 front squat #withinreach

We shall see!

Explain this Chocolate Toast Crunch Wizardy.

Do want/10.

Nice session!

Good review and I love where you say "I give it a 9.5 out of 10 because I made it and it's fricken awesome!"

Hahaha, thanks!

225 front squats??? I think you could handle it no prob

I had to take today off from squatting. Woke up with a bit of soreness on my right kneecap and it hurts during flexion. It's a bit tender to the touch, so played it safe. Hopefully it will be better in the next couple days .

[The Solution]

Keep me up to date on the KneeCap soreness, try to stretch it out and see what happens. Apply a little bit of ice as well.

[Bnizzle163]

Keep me up to date on the KneeCap soreness, try to stretch it out and see what happens. Apply a little bit of ice as well.

I did a little bit of flossing and icing and it is feeling a bit better . I'm hoping it's just a flared up tendon from the sudden increase in frequency. It should subside and I think I'll be good to go on Monday. Playing it one day at a time though!

[MikeWines]

Hey Billy, in regards to the knee both of these might be beneficial:




Also, lee boyce just published an article on a couple of corrective exercises that he has found really beneficial with his athletes so you might want to check this one out as well:

"KNEE STABILITY AND ANKLE MOBILITY!

This bad boy is pretty straightforward in that it hits the stabilizers of the knee in a direct way – by making the knee travel forward over the toe to do it. There’s nothing wrong with training this pattern, since we exhibit this in everyday life. The blanket cue of not letting your knees pass your toes while baring load turns a blind eye to functionality, and even basic skeletal anthropometry (refer to large 6’4” black male authoring this blog article). The heavy quad emphasis in doing so attacks the muscles that directly surround the knee, especially the VMO (or “teardrop” muscle) which can really have a positive effect on tracking and knee strength overall.



Knee stability, quad strengthening, and ankle mobility rolled into one.

Another thing I like about Peterson step ups is the fact that they’re easy to monitor progress. If you’re doing great with a 12” box, move up to a 16” box. It’s that simple. Depending on how you do them also, you will be able to simultaneously train the ankles to become more mobile, which is an often overlooked key to deep squatting. I fell in love with this movement when I decided to give it a fair chance with a D1 football player I was working with. His injuries started to disappear, and his squatting strength and performance while we were training made leaps and bounds."

Hope they help, let me know if you want some more suggestions!

Btw, do you have the voodoo floss bands?

[deltpecx]

I did a little bit of flossing and icing and it is feeling a bit better . I'm hoping it's just a flared up tendon from the sudden increase in frequency. It should subside and I think I'll be good to go on Monday. Playing it one day at a time though!

I read this and my first thought was; "Why would anyone ice their teeth."...LOL!

I hope that knee feels better soon.

Strong front squats!

[Bnizzle163]

^^Thanks, Mike and Bill. I didn't feel like multiquoting .

[Bnizzle163]

So my knee was acting up yesterday so it's not even worth recording my workout . It feels much better today though!

My entire computer got wiped out yesterday, and I had to do a factory reset of windows. It sucks because I lost a lot of stuff, but at least my computer is zipping along now!

This log has been lacking something lately...

Thai Red Curry Eggs, Broccoli and Potatoes


FFGY, whey, almond milk, pb, pb toast crunch, marshmallow pebbles, smores pop tart, choc rice cake


Choc cake w choc, pb marsh icing and pb lean


Pumpkin loaf with cor-fetti sludge, gingerbread oreo, count chocula, fruit



Vanilla oats w choc chips, cherry pie filling, cinnamon, lucky charms treat


Cor-fetti proats, cherry pie filling, cookie butter, pb sandwich, count chocula, fruit

[Bnizzle163]

Sprinkles cupcakes cookies n cream


Pb pumpkin chocolate chip pancakes, eggs


Stir fry ftw!


Choc pb proats w nestle girl scouts pb cream candy bar


Cheese n chicken quesidilla


Eggs, beans, salsa, potato pancakes w home made apple sauce

[jpfaherty]

Sprinkles cupcakes cookies n cream

You motha effer! Better back off my steeze! You're stealin my gainz

[wrkoutfrq]

Food looks great dude! Recipe for the potato pancakes?

[The Solution]

You motha effer! Better back off my steeze! You're stealin my gainz

Billy only shows a sneak peak:

[Bnizzle163]

You motha effer! Better back off my steeze! You're stealin my gainz

Compliments of a client of ours

Food looks great dude! Recipe for the potato pancakes?

No prob sir!

1 whole egg, 170g potato (scrubbed and shredded), 20g flour, 1tsp baking powder, black pepper, garlic powder, onion powder

Shred the potato and press down with a paper towel to get rid of some of the moisture
Add to a bowl with the spices and flour
Whip the egg in a separate bowl
Add egg mixture and stir well
Cook on a hot skillet on medium low heat for around 10 minutes to ensure potatoes cook through
Crank up the heat to brown a bit, then flip and cook until brown

For the apple sauce, I just cored an apple and threw it in a food processor with a little bit of water, cinnamon and splenda.

Was delish!

Billy only shows a sneak peak:

I only had two

[Bnizzle163]

I forgot to mention in my last update that I won't be eating beef anymore. Last Thursday and Friday (the 5th and the 6th) I had a couple home made burgers and Saturday my stomach started bothering me. Indigestion, bloating, etc. It lasted until yesterday, but I was having trouble with my toilet time lol. I will spare you the details, but let's just say that it was not normal. This is not the first time it's happened when consuming beef, but it was the worst I've had it. It's funny because it doesn't happen EVERY time I eat beef, but it only happens when I eat beef (if that makes sense). I'm pretty sure it was some sort of parasite or bacteria because I also had some other odd symptoms. I have been diagnosed with a condition called BFS (Benign fasciculation syndrome) and I had twitches going on everywhere. I mean, to the point where I couldn't sleep. Legs, arms, glutes, eyelids, face, neck... it was unreal! Today is the first day I've been close to 100%. It didn't bother me enough where I couldn't get through my workouts, but it was not comfortable. I was actually worried I would have to go to the doctor there for a while. It was tough eating all the food I needed to because I would instantly bloat up after eating and feel nauseous. I ate LOTS of olive oil to get in calories more easily lol. Sorry for the jumbled run on paragraph, I just thought I would update you guys on what was going on!

[IK9]

DUDE SPRINKLES CUPCAKES! My sister made me get her some in Los Angeles, CA after my show ended.. TASTED AMAZING!!!

The macros on teh chocolate peanut butter one is off the charts but the Red Velvet one isn't too bad

Strong front sqwats and brutal with the 90 sec rest times!!

[The Solution]

I forgot to mention in my last update that I won't be eating beef anymore. Last Thursday and Friday (the 5th and the 6th) I had a couple home made burgers and Saturday my stomach started bothering me. Indigestion, bloating, etc. It lasted until yesterday, but I was having trouble with my toilet time lol. I will spare you the details, but let's just say that it was not normal. This is not the first time it's happened when consuming beef, but it was the worst I've had it. It's funny because it doesn't happen EVERY time I eat beef, but it only happens when I eat beef (if that makes sense). I'm pretty sure it was some sort of parasite or bacteria because I also had some other odd symptoms. I have been diagnosed with a condition called BFS (Benign fasciculation syndrome) and I had twitches going on everywhere. I mean, to the point where I couldn't sleep. Legs, arms, glutes, eyelids, face, neck... it was unreal! Today is the first day I've been close to 100%. It didn't bother me enough where I couldn't get through my workouts, but it was not comfortable. I was actually worried I would have to go to the doctor there for a while. It was tough eating all the food I needed to because I would instantly bloat up after eating and feel nauseous. I ate LOTS of olive oil to get in calories more easily lol. Sorry for the jumbled run on paragraph, I just thought I would update you guys on what was going on!

Please tell me these things....
how do whole eggs settle? Look into some fattier dairy products as well (2% or full fat) to help cover the needs (i know you love cheese)

[jpfaherty]

I forgot to mention in my last update that I won't be eating beef anymore. Last Thursday and Friday (the 5th and the 6th) I had a couple home made burgers and Saturday my stomach started bothering me. Indigestion, bloating, etc. It lasted until yesterday, but I was having trouble with my toilet time lol. I will spare you the details, but let's just say that it was not normal. This is not the first time it's happened when consuming beef, but it was the worst I've had it. It's funny because it doesn't happen EVERY time I eat beef, but it only happens when I eat beef (if that makes sense). I'm pretty sure it was some sort of parasite or bacteria because I also had some other odd symptoms. I have been diagnosed with a condition called BFS (Benign fasciculation syndrome) and I had twitches going on everywhere. I mean, to the point where I couldn't sleep. Legs, arms, glutes, eyelids, face, neck... it was unreal! Today is the first day I've been close to 100%. It didn't bother me enough where I couldn't get through my workouts, but it was not comfortable. I was actually worried I would have to go to the doctor there for a while. It was tough eating all the food I needed to because I would instantly bloat up after eating and feel nauseous. I ate LOTS of olive oil to get in calories more easily lol. Sorry for the jumbled run on paragraph, I just thought I would update you guys on what was going on!

Sound like me, falling apart! lol

[Bnizzle163]

DUDE SPRINKLES CUPCAKES! My sister made me get her some in Los Angeles, CA after my show ended.. TASTED AMAZING!!!

The macros on teh chocolate peanut butter one is off the charts but the Red Velvet one isn't too bad

Strong front sqwats and brutal with the 90 sec rest times!!

They were so moist and tasty! Woodsmashagain.gif

Please tell me these things....
how do whole eggs settle? Look into some fattier dairy products as well (2% or full fat) to help cover the needs (i know you love cheese)

I kept it on the DL other than my immediate family and one of my clients because she's a doctor lol. I didn't want to bring it up until either A: it went away or B: it posed an actual threat to my training.

Whole eggs are fine as long as I cook them through lol. I have been doing alot of olive oil, pb and whole eggs. Seems to be doing the trick! And yes, I love me some cheese.

Sound like me, falling apart! lol

I've got the JPherpalitis! Oh noeeey lol.

[dchan8]

No beef no big. Sorry, your gains are over.