The Hunger for Success: The Solution's Offseason

[psychodiver9]

^did that with batman today. Yes first time seeing it. So good

[Reid456]

Hope you had a Merry Christmas, Bob!

[ThailandBrah]

Happy Holidays chef

[Shazriki]

Merry Christmas Bob!

[NaturalPursuit]

Merry Christmas Bob!!!

I'm sure you ate a ton yesterday so make sure to kill it today!!!

...as if I needed to tell you lmao!

[The Solution]

The Strength Guys
Deadlift Cycle/Program
Day 1 Week 2

5 Minutes on Bike to Warm-Up

** Note - A1/A2 are Supersetted

Pull-Ups:
30 Reps over various sets/grips:

Deadstop Deadlifts ((10 Reps @ 60%) *Reset after each rep*
225 x 10 (6 Sets)

** No change in weight, focusing on resetting and proper form.

Barbell Row: (15 Seconds Rest)
165 x 3 (12 Sets)

+10 Pounds

1-Arm Cable Reverse Grip Pulldown: (3 second Negative, 2 Second Hold, 1 Second Concentric)
60 x 6-8 (5 Sets)

A1umbbell Pullover (3 second Negative, 2 Second Hold, 1 Second Concentric)
40's x 10 (5 Sets)

A2: Cable Rope Hammer Curl (3 second Negative, 2 Second Hold, 1 Second Concentric)
35 x 10 (5 Sets)

Post-Workout:

Christmas Leftovers!!

Merry Christmas Bob!!!

I'm sure you ate a ton yesterday so make sure to kill it today!!!

...as if I needed to tell you lmao!

Not so much, i posted what i made yesterday. I probably underate if anything without tracking all day, which is a habit of mine.. I generally need a lot of calories to gain and most times people (as in general) say they eat alot and cant gain and when they actually measuer it out figure they are really not eating much.

Im down about 3 pounds in the last 2 weeks, but somehow getting stronger and looking leaner as i continue to add size based on pics.. Which is pretty crazy.

[NaturalPursuit]

Im down about 3 pounds in the last 2 weeks, but somehow getting stronger and looking leaner as i continue to add size based on pics.. Which is pretty crazy.

Do you even recomp?

[The Solution]

Do you even recomp?

If you can recomp 20 pounds over stage weight that's pretty crazy LOl

[determined4000]

leftovers nom nom nom

[NaturalPursuit]

If you can recomp 20 pounds over stage weight that's pretty crazy LOl

yes...I agree you are a little crazy

[B Con]

Hope you had a great Christmas. Looks like great food and good times all around.

[The Solution]

The Strength Guys
Deadlift Cycle/Program
Week 2 Day 2

5 Minute Warm Up on Bike

Pull-Ups:
30 over various grips/sets

Speed Safety Bar Squats (70% @ 4 Reps)
230 x 4 (5 Sets)

+5 Pounds

1.5 DB Flat Bench (All the way down, half way up, back down, all the way up)
75's x 5 (5 Sets)

Cable Fly (5:5:1 Tempo 5 Second Negative, 5 second Pause, Explode Up)
85 Pounds (5 Sets 60 Seconds Timed)

A!:French Press/Behind The head Dumbbell Tricep Raise (3 Second Negative, 2 Second Pause, Explode up 3:2:1)
60 x 10 (4 Sets)

A2: Diamond Grip Push-Ups:
4 Sets to Failure

** Weight is still dropping, almost 5 pounds in 3 weeks now and its really starting to make me wonder what is going on? Strength is still rising, Mood is outstanding, and focus/energy is as good as ever. Pretty crazy that intake has not been changed and cheat meals are still 1x a week. Kind of curious...

Post-Workout:

Turkey Pasta Broccoli Alfredo
Cinnamon Swirl Protein Pudding with Bananas and Apples with Chocolate Sugar:



Buckeye Ice Cream made Fresh from Handles

[psychodiver9]

Curious as to why you don't bump cals at this point? You are bulking

[Verint]

Curious as to why you don't bump cals at this point? You are bulking

This.
You from all people should practice what you preach, its obvious that a cal bump is needed now if your weight isn't increasing, not to mention decreasing.

[wrkoutfrq]

pretty sure Bob is working with a coach (Jason Theobald), and it's been his call on the cal manipulation. if lifts are increasing then muscle is being gained, even if the weight isn't going up. the scale isn't the end all be all of gaining . what are your macros at Bob?

btw hope the holidays treated you well Bob, wish i had the problem of undereating when eyeballing

[scoveg13]

That's very interesting that you're increasing strength and losing weight at the same time. Could it be that you've recovered and improved your metabolism from your show this summer?

[The Big Sleep]

Mood is outstanding, and focus/energy is as good as ever. Pretty crazy that intake has not been changed and cheat meals are still 1x a week. Kind of curious...

Then who really cares what the scale has to say? IMO these are all much more valuable indicators than the scale.

[psychodiver9]

pretty sure Bob is working with a coach (Jason Theobald), and it's been his call on the cal manipulation. if lifts are increasing then muscle is being gained, even if the weight isn't going up. the scale isn't the end all be all of gaining . what are your macros at Bob?

btw hope the holidays treated you well Bob, wish i had the problem of undereating when eyeballing

Gaining strength =\= gaining muscle

[The Big Sleep]

Gaining strength =\= gaining muscle

True, but there surely is a strong correlation b/w the two

[psychodiver9]

True, but there surely is a strong correlation b/w the two

No doubt. Not criticizing just curious

[The Solution]

To anyone who uses Photobucket...

are you having trouble uploading/using the webpage? its runnin very slow for me right now and its nearly impossible to upload anything it will upload to like 90% and then stall out?

pretty sure Bob is working with a coach (Jason Theobald), and it's been his call on the cal manipulation. if lifts are increasing then muscle is being gained, even if the weight isn't going up. the scale isn't the end all be all of gaining . what are your macros at Bob?

This is 100% Correct. I have been with Jason almost 3 years now. The guy knows me very well and has taken me beyond and above expectations every single year.... This is why i trust him, and his client lineup speaks for itself with some of the individuals he has. Sue Knott almost want the arnold and one of the most conditioned girls i have ever seen.

True, but there surely is a strong correlation b/w the two

This is why Jason does not want to move anything. pictures are showing good progress, looking thicker, and also gaining strength in the gym and hitting PR's.

[Balddude]

Actually I'm quite curious on the topic of bulking without a change in scale reading. If your weight isn't going up with a supposed surplus of calories but your lifts are, plus you are looking better all around, would that not mean you are actually recomping instead of bulking? (Not implying that you are, just trying to clarify a thought)

Great lifting on the new program anyways! In for Deadlift PR's in the near future!

[IrishPilot]

Btw Bob, I tried those oatmeal Pop tarts. Awesome.

[The Solution]

Btw Bob, I tried those oatmeal Pop tarts. Awesome.

Man been a while since i had a poptart haha..

Actually I'm quite curious on the topic of bulking without a change in scale reading. If your weight isn't going up with a supposed surplus of calories but your lifts are, plus you are looking better all around, would that not mean you are actually recomping instead of bulking? (Not implying that you are, just trying to clarify a thought)

Great lifting on the new program anyways! In for Deadlift PR's in the near future!

Believe me if i am 170ish pounds and eating over 3000 calories its a surplus, the scale is just a tool just like the mirror you can only use it for certain factors but the mirror will not lie.

Its honestly VERY dependent on the person and the results will vary from person to person so to use me as an example is a bad idea, because we could try the same for various individuals and the results may be different. so who knows?

[ThailandBrah]

That's very interesting that you're increasing strength and losing weight at the same time. Could it be that you've recovered and improved your metabolism from your show this summer?

Quite interesting indeed......

[ShadowWolfe]

Man been a while since i had a poptart haha..



Believe me if i am 170ish pounds and eating over 3000 calories its a surplus, the scale is just a tool just like the mirror you can only use it for certain factors but the mirror will not lie.

Its honestly VERY dependent on the person and the results will vary from person to person so to use me as an example is a bad idea, because we could try the same for various individuals and the results may be different. so who knows?

Not necessarily....Im 170-172~ and aim for 3300 a day, and Ive currently stalled on weight gain. I think it depends on TDEE not just "I ate 3500 cals, I should gain weight".

[BigBoLuke93]

Believe me if i am 170ish pounds and eating over 3000 calories its a surplus

Not necessarily....Im 170-172~ and aim for 3300 a day, and Ive currently stalled on weight gain. I think it depends on TDEE not just "I ate 3500 cals, I should gain weight".

Agreed. I'm at about 174-175, and gaining at a snail pace/basically maintaining on 4100-4200.

It seems pretty clear that you are underestimating your TDEE if you think you are in a surplus, yet losing weight.

Bump it up!

[Frankdaddy]

Sometimes the weight fluctuates without actually losing any fat or gaining fat what so ever. It does not mean Bob is in a deficit ya know fellahz!

[The Solution]

Not necessarily....Im 170-172~ and aim for 3300 a day, and Ive currently stalled on weight gain. I think it depends on TDEE not just "I ate 3500 cals, I should gain weight".

Im not just at 3000, Around 500g of carbs, 250g of protein, fats still low around 50ish

especially over the last 2+ months i have been on these kcals my weight gain has nearly been coming pretty strong. With over 14-15 pounds in the last 2 months on the same kcals, i highly double that it just magically turns into a 3-4 pound weight loss after 14 pounds in a little under 8-9 weeks.

TDEE, i was off from work today, so this is all i did
Woke up .. Morning cardio 30 minutes
Grocery Shop
Workout
Sat on my butt and cooked food

Tons of TDEE there! I am not active by any means, i do a lot of sitting, writing articles, and things along those lines on my laptop, especially being an education major and searching for job opportunites

Agreed. I'm at about 174-175, and gaining at a snail pace/basically maintaining on 4100-4200.

It seems pretty clear that you are underestimating your TDEE if you think you are in a surplus, yet losing weight.

Bump it up!

Your 19, and i am almost 25.
Big difference as far as age/metabolism/testosterone levels go as well.. Your in your prime growing years.

[Verint]

I'm wondering what is the "chocolate sugar" you often use on your sludge?