The Hunger for Success: The Solution's Offseason

[Verint]

Hey Bob i was wondering, since you are reverse dieting right now as you came out of your show, i see all these photos of you eating out.
How do you manage to keep track of your diet when you are reverse dieting while eating out those amazing meals?

[The Solution]

Legs:

Pull-Ups:
30 Reps over 3 sets with various grips

Lying Hamstring Curl:
40 x 15
50 x 12
65 x 10
90 x 10 , 8 , 6 (Rest Pause) ---> 65 x 15

DB Stiff Leg Deadlifts: (go till you cannot get 8)
2 Warm-Ups
80's x 8
90's x 8
100's x 8
130's x 8 **PR**

Hack Squat: (2 Second Pause in Hole)
1 Plate/Side x 15
1 Plate + 25/Side x 12
2 Plates x 10 (2 Sets)

Squat: *Beltless*
2 Warm Ups
245 x 8 (2 Sets)

Smith Split Squat:
135 x 12 (2 Sets)

Donkey Calf Raise
2 Plates x 10 (3 Sets) *10 Second Holds at top*

Post-Workout:

Cinnamon Roll Bread Pudding topped with Cookies and Cream Protein Pudding and Strawberries



[/QUOTE]

Hey Bob i was wondering, since you are reverse dieting right now as you came out of your show, i see all these photos of you eating out.
How do you manage to keep track of your diet when you are reverse dieting while eating out those amazing meals?

I am allowed 1 cheat meal a week and i usually take it with a meal out with friends/family or if my mom is making dinner sometime on the weekend i will not skimp out on a free and good home cooked meal and some kind of dessert after.

Life is all about moderation, i am not in cotest prep so 1 meal will not hurt me during a week.

Now.. Most resturants do offer online nutrition so if you do eat out ofter you could make "logical and better choices" and simply fit them into your calories, but when i eat out i get whatever my heart desires. Usually an appetizer, an entree and some kind of dessert, and just move on and get back on my caloires the next day.

1 meal wont make or break ANYONE during a week unless you are 2 weeks out from a bodybuilding show. Most people get so caught up in tracking caloires they negate they are not a bodybuilder or will never step on stage (for most on here) and they should be enjoying life a little bit more than they are.

[AllGenetix]

how is 120 x 8 a PR if you did the exact same thing a week ago?

[The Solution]

how is 120 x 8 a PR if you did the exact same thing a week ago?

Matching a PR, it should say 130's x 8, that was a typo from copying the workout and making adjustments from Phase 2 which i started yesterday (as you notice exercise selection)

[AntoineDufour]

Subbing, I been lurking...I like your mindset, it is the perfect mindset for success IMO. The improvements you made over last few years are great too, keep it up.

[The Solution]

4 Weeks Post Show









Macros

+170g of carbs from show day Sitting around 385/355g (Workout/Non) Protein 1.5g/lb and fat on the lower end around 45g

[Shazriki]

Excellent work so far Bob - setting that example

[fltallpaul]

Aweome work reversing!

[anuragp122195]

Nice. Moderation is key. Great explanation of that. 1 "cheat" meal a week is 12x4=48 days in a year. 48/365 days will not make or break anyone's diet (depends how crazy they go). It's the other 317 days of consistency that count. And I'm pretty sure some minor estimations are being made on those days anyway to get even closer to one's macros. People get caught up thinking they must be spot on 24/7 with precision.

Hamstring and back of peace...

[B Con]

Really solid work Bob. Keep pounding away my friend.

[The Big Sleep]

I'm in MN and I beg to differ.

Really? Where do you train? ABout the only "hardcore" gym I know of anymore is "The Press Gym" in Little Canada.

[drew419]

Subbed. Great log.

[Frankdaddy]

Great Progress and lean gains for a long offseason. Glad to finally see you are taking a few years off to really make progress the progress you will need for future shows. Keep up the good work brotha, see you soon!!!

[The Solution]

Excellent work so far Bob - setting that example

Aweome work reversing!

Cheers Fellas.

Nice. Moderation is key. Great explanation of that. 1 "cheat" meal a week is 12x4=48 days in a year. 48/365 days will not make or break anyone's diet (depends how crazy they go). It's the other 317 days of consistency that count. And I'm pretty sure some minor estimations are being made on those days anyway to get even closer to one's macros. People get caught up thinking they must be spot on 24/7 with precision.

Hamstring and back of peace...

Got to practice what you preach man. Too many people thikn because they track kcals its the end of the world if they dont hit them everyday. So what if you are not prepping for a show, or not in contest prep. Go eat a damn meal with your friends/family out and stop stressing it. Life goes on

Really solid work Bob. Keep pounding away my friend.

Subbed. Great log.

Thanks guys and welcome!

Great Progress and lean gains for a long offseason. Glad to finally see you are taking a few years off to really make progress the progress you will need for future shows. Keep up the good work brotha, see you soon!!!

You know it B. looking forward to seeing you on the weekend of the 20th in October to see you kill it!
Hope ya don't mind me rooming with ya, but i think it will be a great time. IHOP anyone ?

[mattjansen]

Great Progress and lean gains for a long offseason. Glad to finally see you are taking a few years off to really make progress the progress you will need for future shows. Keep up the good work brotha, see you soon!!!

I say we have a contest to see who can stay away from the stage the longest with the full intention to return.

[determined4000]

Nice. Moderation is key. Great explanation of that. 1 "cheat" meal a week is 12x4=48 days in a year.

what?
there are 52 weeks in a year

[The Solution]

I say we have a contest to see who can stay away from the stage the longest with the full intention to return.

Ineresting.... 2-3 years ya think?

what?
there are 52 weeks in a year

16 year olds know it all brah. not to mention hes getting in an ivy league school and does not know how many weeks are in a year

[mattjansen]

maybe 4-5+ I dont wanna compete again until I am at least 176 stage weight. Thats gonna take some time

[shamroc617]

Ineresting.... 2-3 years ya think?



16 year olds know it all brah. not to mention hes getting in an ivy league school and does not know how many weeks are in a year

Loll looks like he took the shortcut, 4 weeks per month... Smh. Anyways, lookin good man, definition n your legs is Sickk.

[determined4000]

Loll looks like he took the shortcut, 4 weeks per month... Smh. Anyways, lookin good man, definition n your legs is Sickk.

shortcut
more like incorrect long cut
did excessive calculation to come up with the wrong answer

Its like saying you take a shower once a day, 30days/month * 12 months = 360 showers per year
rather than realizing its 365 (non leap year if course)

[anuragp122195]

16 year olds know it all brah. not to mention hes getting in an ivy league school and does not know how many weeks are in a year

Yo man. That's what happens when you do all this advanced sh*t. You are so used to complexity that you mess up on the easy stuff. LOL.

brb solving differential equations in my head.
brb messing up on calculating amount of weeks in a yr.

[determined4000]

Yo man. That's what happens when you do all this advanced sh*t. You are so used to complexity that you mess up on the easy stuff. LOL.

brb solving differential equations in my head.
brb messing up on calculating amount of weeks in a yr.

We were just kidding (because we can)
But no need to exaggerate on the diffy Qs, we believe ur smart
They dont teach real diffy Qs in HS
and if you think tehy do, I can give you a little test

[anuragp122195]

We were just kidding (because we can)
But no need to exaggerate on the diffy Qs, we believe ur smart
They dont teach real diffy Qs in HS
and if you think tehy do, I can give you a little test

Lol ik you were playing. haha

Normal HS (american) curriculum is pretty basic. We are so behind other countries.

[determined4000]

Lol ik you were playing. haha

Normal HS (american) curriculum is pretty basic. We are so behind other countries.

US has fallen like 15 spots in math among the most developed nations over the last decade
Getting stupid
Screw liberal Arts education
Math, econ, finance, engineering, CS and business is where it is at
IMO we need to focus more on specialization and less on learning little tidbits of everything (3/4 of which we never will need to know/use)

[deltpecx]

We were just kidding (because we can)
;;;and if you think tehy do, I can give you a little test

It must be a spelling test.....that should be ..they.

If you dumb the people down they will need someone to always help them live.
I am so thankful for my parochial grammar school education.
The nuns and brothers taught me how to THINK!

[shamroc617]

shortcut
more like incorrect long cut
did excessive calculation to come up with the wrong answer

Its like saying you take a shower once a day, 30days/month * 12 months = 360 showers per year
rather than realizing its 365 (non leap year if course)

Loll so true.. And I couldn't agree more with you on the liberal arts Ed! Who the fck cares about the philosophy of Plato and Socrates when they want to be an engineer! Waste of time and energy that could be spent excelling in the things that matter!

Econ major, finance minor.. From. Liberal arts college and lost the 1 measly $1k academic scholarship I had because I got a D in art... ... I'm good with drawing named hippy freaks with phat bushes, no thanks

[Bnizzle163]

Still looking like sandpaper in those hammies. Awesome reverse, Bob!

[Frankdaddy]

Heck no bro I do not mind, in fact I think it will be great to have an eye that evening as far as filling out some before bed and then then the next morning and as the stage approaches. It will be an experience in a typically lonely sport we call Bodybuilding. Support is second to none, and we should all be grateful to anybody who supports or takes time to come see us compete, and I thank you very much for wanting to. My honor to board and then of course kill IHOP for some post contest massacre LOL.

Matt-I took 3 years off from the stage from when I stepped off in 09 until 1 month ago. I actually could have kept going with my offseason, but I made a plan to compete this year so I stuck to the plan. If anybody wants to challenge, I can go for as long as offseason progress keeps rolling in strength or size

[The Solution]

Heck no bro I do not mind, in fact I think it will be great to have an eye that evening as far as filling out some before bed and then then the next morning and as the stage approaches. It will be an experience in a typically lonely sport we call Bodybuilding. Support is second to none, and we should all be grateful to anybody who supports or takes time to come see us compete, and I thank you very much for wanting to. My honor to board and then of course kill IHOP for some post contest massacre LOL.

Matt-I took 3 years off from the stage from when I stepped off in 09 until 1 month ago. I actually could have kept going with my offseason, but I made a plan to compete this year so I stuck to the plan. If anybody wants to challenge, I can go for as long as offseason progress keeps rolling in strength or size

Going to be a great time in Ohio. I will be there to help ya out with tan/pictures and my eye. You will be bringing your best to the stage.

Gonna be here so fast B.

[JasonDB]

Still looking like sandpaper in those hammies. Awesome reverse, Bob!

I know... I am just shocked at how lean his hammies still are.