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  1. #1951
    Chef Bob The Solution's Avatar
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    Originally Posted by Ccm644 View Post
    Always adding pounds to your workouts showing great success each workout

    Keep it up
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    Originally Posted by Bnizzle163 View Post
    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.
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  2. #1952
    Registered Bro triplewhammy's Avatar
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    How did you decide on those macros? I've heard longterm low fat can affect hormone levels...bro-science?
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  3. #1953
    Self proclaimed sorcerer Bnizzle163's Avatar
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    Originally Posted by The Solution View Post
    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.

    Originally Posted by triplewhammy View Post
    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
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  4. #1954
    The Blank psychodiver9's Avatar
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    ^i know that feel. It's hard for me to stay under 100 g of fat
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  5. #1955
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    Originally Posted by Bnizzle163 View Post
    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.
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  6. #1956
    Scientist/Wannabe BB wrkoutfrq's Avatar
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    Originally Posted by Bnizzle163 View Post
    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
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  7. #1957
    Chef Bob The Solution's Avatar
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    Originally Posted by Bnizzle163 View Post
    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
    Originally Posted by wrkoutfrq View Post
    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

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    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
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    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
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  8. #1958
    Self proclaimed sorcerer Bnizzle163's Avatar
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    Things in my life in order of importance :

    Peanut butter/chocolate > Er'thang else.

    Notsrs
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  9. #1959
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    Originally Posted by Bnizzle163 View Post
    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
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  10. #1960
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  11. #1961
    The Blank psychodiver9's Avatar
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    This is starting to be like manus log. Ho hum brutal workouts and awesome eats
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  12. #1962
    Chef Bob The Solution's Avatar
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    Originally Posted by psychodiver9 View Post
    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
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  13. #1963
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    Originally Posted by The Solution View Post
    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.
    can't out train a bad diet

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  14. #1964
    Chef Bob The Solution's Avatar
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    Originally Posted by NDeeps27 View Post
    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
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  15. #1965
    Shrug I do..yes! deltpecx's Avatar
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    What is BTK?
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  16. #1966
    ∆--Be the Change--∆ The Big Sleep's Avatar
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    Originally Posted by deltpecx View Post
    What is BTK?
    Bleed Time Krew, basically the followers of Manu
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  17. #1967
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    Hello BOB

    IS THAT CHOCOLATE SUGAR THAT YOU USE AN ARTIFICAL SWEETNER OR IS IT THE REAL DEAL
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    Originally Posted by ThailandBrah View Post
    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.
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  19. #1969
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    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):

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  20. #1970
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    Originally Posted by The Solution View Post
    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.

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  21. #1971
    Registered User dertolino's Avatar
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    Originally Posted by The Solution View Post
    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?
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  22. #1972
    Scientist/Wannabe BB wrkoutfrq's Avatar
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    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
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  23. #1973
    walkthe walk talkthe walk BabyOilBrah's Avatar
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    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 Trifecta Workout Log: http://forum.bodybuilding.com/showthread.php?t=148782703
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  24. #1974
    Chef Bob The Solution's Avatar
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    Originally Posted by dertolino View Post
    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

    Originally Posted by wrkoutfrq View Post
    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!


    Originally Posted by BabyOilBrah View Post
    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
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  25. #1975
    Shrug I do..yes! deltpecx's Avatar
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    Originally Posted by The Solution View Post
    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?
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  26. #1976
    ∆--Be the Change--∆ The Big Sleep's Avatar
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    Never really tried a purposefully slow concentric tempo like that, how'd that feel on the DB press and Pulldowns?
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  27. #1977
    Self proclaimed sorcerer Bnizzle163's Avatar
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    That pizza looks delish!
    Check out my log (but only if you like logs) : http://forum.bodybuilding.com/showthread.php?t=141002621

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  28. #1978
    Scientist/Wannabe BB wrkoutfrq's Avatar
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    Originally Posted by The Big Sleep View Post
    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.
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  29. #1979
    Chef Bob The Solution's Avatar
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    Originally Posted by deltpecx View Post
    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.

    Originally Posted by The Big Sleep View Post
    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.

    Originally Posted by Bnizzle163 View Post
    That pizza looks delish!
    TJ's baby! Ciabatta bread shells
    8g Fat
    192g Carbs
    20g Protein

    around there.

    Originally Posted by wrkoutfrq View Post
    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.
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  30. #1980
    Registered User dertolino's Avatar
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    Originally Posted by The Solution View Post
    10 sets of 3 reps
    20 pounds
    15 second rest between sets

    thanks !!!

    your log is a great inspiration to me...
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