The Hunger for Success: The Solution's Offseason

[The Solution]

Always adding pounds to your workouts showing great success each workout

Keep it up

New Routine starts tomorrow!

Your ability to hit your numbers with so much good food on such low fat amazes me lol.

How so? Just use less full fat products (fat free cheese, cream cheese, egg whites etc) if i had more fat sure i could make things mor "Flavorful" but i have to do with what works for MY body.... If higher fat worked i would utilize it.

[triplewhammy]

How did you decide on those macros? I've heard longterm low fat can affect hormone levels...bro-science?

[Bnizzle163]

How so? Just use less full fat products (fat free cheese, cream cheese, egg whites etc) if i had more fat sure i could make things mor "Flavorful" but i have to do with what works for MY body.... If higher fat worked i would utilize it.

I don't know, I'm just saying. I love peanut butter and chocolate so much that it would be difficult for me to stay within 45-50g of fat during the offseason while aiming for 250 protein . Obviously it's possible, but I would be one unhappy camper lol.

How did you decide on those macros? I've heard longterm low fat can affect hormone levels...bro-science?

I believe hormone levels based on fat intake would be highly individual. There are studies linking higher fat diets to produce more testosterone, then again there are also studies that show high glycemic carbs post workout to be more beneficial than low GI carbs for recovery

[psychodiver9]

^i know that feel. It's hard for me to stay under 100 g of fat

[TheMatzah]

I don't know, I'm just saying. I love peanut butter and chocolate so much that it would be difficult for me to stay within 45-50g of fat during the offseason while aiming for 250 protein . Obviously it's possible, but I would be one unhappy camper lol.

so much truth to this statement., peanut butter chocolate crew check in.

[wrkoutfrq]

I believe hormone levels based on fat intake would be highly individual. There are studies linking higher fat diets to produce more testosterone, then again there are also studies that show high glycemic carbs post workout to be more beneficial than low GI carbs for recovery

this, though i'm pretty sure those studies suggested that above 40 or so there was no greater increase in hormones. and again, those are all correlative studies, and generally as long as you have adequate calories your Test levels should be normal

edit: and Bob works with a coach who worked those macros out over several years of trial and error

[The Solution]

I don't know, I'm just saying. I love peanut butter and chocolate so much that it would be difficult for me to stay within 45-50g of fat during the offseason while aiming for 250 protein . Obviously it's possible, but I would be one unhappy camper lol.

I believe hormone levels based on fat intake would be highly individual. There are studies linking higher fat diets to produce more testosterone, then again there are also studies that show high glycemic carbs post workout to be more beneficial than low GI carbs for recovery

this, though i'm pretty sure those studies suggested that above 40 or so there was no greater increase in hormones. and again, those are all correlative studies, and generally as long as you have adequate calories your Test levels should be normal

edit: and Bob works with a coach who worked those macros out over several years of trial and error

Read pats last statement
Been with Jason for 3 years we know what works for me
We know what I feel best on
We know what makes the mirror look the best
We know what gives me my best gym performance

Knowing how to cook makes things 100x easier and when I have my cheat meals I can have whatever and believe me
I take care of if I am
Craving anything

Gym performance , how I feel everyday, mood, and physique mean more to me than eating an extra TbsP of peanut butter




Also my mom is a medical technologist I get bloodwork very often and it's 100% fine

[Bnizzle163]

Things in my life in order of importance :

Peanut butter/chocolate > Er'thang else.

Notsrs

[deltpecx]

I believe hormone levels based on fat intake would be highly individual. There are studies linking higher fat diets to produce more testosterone, then again there are also studies that show high glycemic carbs post workout to be more beneficial than low GI carbs for recovery

Olive Oil!
http://www.livestrong.com/article/14...terone-levels/

[The Solution]

The Strength Guys
Hybrid Power MesoCycle #2
Week 1 Day 1

(Negative, Pause, Concentric) ---> Tempo Indiciator

5 Minute Warm-Up on Bike

Pull-Ups:
30 Reps over various sets/grips as a warm-up

Barbell Squat (2:0:1 Tempo)
155 x 15 (6 Sets)
**45 Seconds Rest between Each Set**

A1: Reverse Grip Pressdowns: (2:0:1 Tempo)
100 x 15 (4 Sets)

A2: Cable Curls (2:0:1 Tempo)
70 x 15 (4 Sets)

B1: Rack Pull: (5:1:1 Tempo)
225 x 10 (4 Sets)

B2: Reverse Grip Lat Pulldown: (2:0:1 Tempo)
100 x 15 (4 Sets)

B3: Wide Grip Seated Row: (5:1:5 Tempo)
70 x 75 Seconds Timed (~ 7 Reps) ((4 Sets))

C1: Rope Pressdown: (2:0:1 Tempo)
80 x 15 (4 Sets)

C2: Hammer Rope Curl: (2:0:1 Tempo)
60 x 15 (4 Sets)

Post-Workout:

Cellucor Cinnamon Swirl French Toast stuffed with Bananas and Whip Cream + Syrup:
Eggs + Potatoes:
Protein Pudding bowl with diced apples + Chocolate Sugar:

[psychodiver9]

This is starting to be like manus log. Ho hum brutal workouts and awesome eats

[The Solution]

This is starting to be like manus log. Ho hum brutal workouts and awesome eats

Lettuce be cereal. I am far from the king of the BTK and his work ethic/training.. I got a long way to go. IM a short chump

[NDeeps27]

Lettuce be cereal. I am far from the king of the BTK and his work ethic/training.. I got a long way to go. IM a short chump

Humble, bob, but i look up to both your logs and training as equals! srs.

[The Solution]

Humble, bob, but i look up to both your logs and training as equals! srs.

Means a lot but I'm always striving to get better

[deltpecx]

What is BTK?

[The Big Sleep]

What is BTK?

Bleed Time Krew, basically the followers of Manu

[ThailandBrah]

Hello BOB

IS THAT CHOCOLATE SUGAR THAT YOU USE AN ARTIFICAL SWEETNER OR IS IT THE REAL DEAL

[ShadowWolfe]

Hello BOB

IS THAT CHOCOLATE SUGAR THAT YOU USE AN ARTIFICAL SWEETNER OR IS IT THE REAL DEAL

Hey man, Im not sure if your actually asking questions or just trying to bug Bob, but im 99% sure he just ignores your posts or has actualy blocked you preventing him from even seeing your posts all together.

[The Solution]

The Strength Guys
Hybrid Power MesoCycle #2
Week 1 Day 2

(Negative, Pause, Concentric) ---> Tempo Indiciator

5 Minute Warm-Up on Bike

Pull-Ups:
30 Reps over various sets/grips as a warm-up

A1: Plyo Push-Up (Explosive)
10 Reps (6 Sets)

A2: Dumbell Bench (5:1:5 Rep Tempo)
60's x 5 (6 Sets)

30 Second Dumbbell Eccentric Press (Hold the eccentric for 30 seconds)
50's x 30 Seconds (2 Sets)

B1: Close Grip Pulldown: (5:1:5 Tempo):
80 x 6 (4 Sets)

B2: Hammer Strength Low Row: (1:2:1)
50 Each Hand x 10 (4 Sets)

Overhead Press / Push Press / Push Jerk:
135 x 5 (4 Sets)

http://www.youtube.com/watch?v=3rMrbj3gTpM


Leaning Cable Side Laterals (2:0:1) ** 15 Second Rest Between Sets **
20 x 3 (10 Sets)

Post-Workout:

Chicken Fajita Ciabatta Pizza (Shell from Trader Joes):

[TakedaShingen]

Knowing how to cook makes things 100x easier and when I have my cheat meals I can have whatever and believe me
I take care of if I am
Craving anything

Gym performance , how I feel everyday, mood, and physique mean more to me than eating an extra TbsP of peanut butter

This is exactly it. I do not process fat very well. I've been coasting at around 50-55g fats for 6 months, and have only manipulated carbs. Spending my time in the restaurant industry has afforded me the knowledge to make anything I want, and stay within my macros. Eating plain chicken and sweet potatoes gets boring. I actually leaned out more with more variety.

And amen to that. The couple extra grams of fats or carbs don't intrigue me at all. Feeling great, looking great, and having great overall health and athleticism are far more important. Hit the macros, enjoy what I do get, and keep it moving.

My man Bob. Always talkin truth.

[dertolino]

Leaning Cable Side Laterals (2:0:1) ** 15 Second Rest Between Sets **
20 x 3 (10 Sets)

How this method works? are 20 set for 3 reps with 15 seconds of rest between set?

[wrkoutfrq]

i love push press and push jerks! i used to do them at least once a week when i was still Oly lifting, really fun lifts

[BabyOilBrah]

Solid work as always Bob, and the pizza looks so hnnnnnnngggggggg. Is there a big difference between this mesocycle and the deadlift/strength program you were on before?

[The Solution]

How this method works? are 20 set for 3 reps with 15 seconds of rest between set?

10 sets of 3 reps
20 pounds
15 second rest between sets

i love push press and push jeNrks! i used to do them at least once a week when i was still Oly lifting, really fun lifts

Last time
I did was in HS for football!

Solid work as always Bob, and the pizza looks so hnnnnnnngggggggg. Is there a big difference between this mesocycle and the deadlift/strength program you were on before?

Deadlift meso cycle was more deadlift work
More upper body on this meso

Different rep ranges
Intensity techniques
Rep tempos

[deltpecx]

10 sets of 3 reps
20 pounds
15 second rest between sets

Lately when I've been doing these with a timed rest between sets I get to thinking; "The first side I work is getting more rest than the other." So I start each set with the side I finished the previous set. Somehow in my mind that evens it all out.

What got you to do The Strength Guys routine?

[The Big Sleep]

Never really tried a purposefully slow concentric tempo like that, how'd that feel on the DB press and Pulldowns?

[Bnizzle163]

That pizza looks delish!

[wrkoutfrq]

Never really tried a purposefully slow concentric tempo like that, how'd that feel on the DB press and Pulldowns?

Slow concentrics are crazy harder than normal... I rep 95lb DBs for flat bench for 5ish and with a slow concentric I'm hard pressed to get 70s for 5.

[The Solution]

Lately when I've been doing these with a timed rest between sets I get to thinking; "The first side I work is getting more rest than the other." So I start each set with the side I finished the previous set. Somehow in my mind that evens it all out.

What got you to do The Strength Guys routine?

I have been using the TSG (The Strength Guys ) the last 2+ months, my routine is changing every 4 weeks.
Squat Routine (5x a week)
Deadlift Mesocycle (3x a week)
Then these 2 meso cycles, They are always varying as Jason/Matt design them.

Never really tried a purposefully slow concentric tempo like that, how'd that feel on the DB press and Pulldowns?

For back, it really helps you focus on your lats the entire time on the way DOWN when you are pulling with your elbows and pulling your lats back and retracting your scapula.

That pizza looks delish!

TJ's baby! Ciabatta bread shells
8g Fat
192g Carbs
20g Protein

around there.

Slow concentrics are crazy harder than normal... I rep 95lb DBs for flat bench for 5ish and with a slow concentric I'm hard pressed to get 70s for 5.

^^ I rep 110's/120's for around 6-8 so i will build up.

[dertolino]

10 sets of 3 reps
20 pounds
15 second rest between sets

thanks !!!

your log is a great inspiration to me...