The Hunger for Success: The Solution's Offseason

[Shazriki]

Do you encounter any problems with satiety having such a large carb intake? I can recall some of my refeeds from the past where I was actually hungrier than low days due to the relative proportion of carbs to fats.

[ebomb55]

Honestly none. I hate avacado. I get 6g of fish oil = 6g of fat, then the other 34 or so come from trace fats from carbohydrate sources and protein sources (lean beef, chicken etc etc). almost 400g of carbs they add up very fast, if i use lower fat cheese etc that plays a role as well (usually have a stirfry daily with potatoes/rice/veggies)

I would try making your primary fat sources those I listed. I would be very surprised if you still felt lethargic/crappy using them. 40 grams for fat intake just seems so low to me and it doesn't allow you to get the fats that are essential for health and optimal performance.

[The Solution]

Have tried higher fat while cutting, bulking, maintaining
Energy = Worse, Performance = Worse, Higher fat = Bloating regardless of source or amount of kcals i am on. Just what suits my body and why Jason has my diet set up this way, and lets face it as much as it may be a pain on my part as carbs rise and trace fats are all i really get the pictures show what it is capable of, and that is me in the greatest shape of my life.

The guy knows my body well, and it just is what works for me. yeah crazy, but its the truth. Just trial/error. Hence why i dont cycle calories much (Just drop a touch bit of carbs on off days) and keep protein/fat very consistent.

Honestly none. I hate avacado. I get 6g of fish oil = 6g of fat, then the other 34 or so come from trace fats from carbohydrate sources and protein sources (lean beef, chicken etc etc). almost 400g of carbs they add up very fast, if i use lower fat cheese etc that plays a role as well (usually have a stirfry daily with potatoes/rice/veggies)

I would try making your primary fat sources those I listed. I would be very surprised if you still felt lethargic/crappy using them. 40 grams for fat intake just seems so low to me and it doesn't allow you to get the fats that are essential for health and optimal performance.

I never stated i felt lethargic or crappy??? .. i never felt terrible on prep, nor do i feel like this in the offseason .
If my performance was not optimal, my trainer would not suggest it, nor would he keep me on this diet if i continued to make gains during contest prep, and nealry added over 10 pounds of LBM last offseason in under a year. I know that everyone is different, but if fats suited me better you are damn right i would be adding more in. Just read my quotes above from your lasts posts as why i do this type of lifestyle, and why i hire/pay jason to do my diet/nutrition. He is a guru and knows me and my body very well.

I appreciate the input, but honestly try getting much oil on top of 6g of fish oil and 385g of carbs and 240g of protein. its pretty damn hard to fit much if any in. Not to mention satiety of oil = nada. If i had the room you know i would try to do the best i can to try different things, but right now what i have done the last year has produced the best results of my life.

"Dont fix what aint broken" right?

Do you encounter any problems with satiety having such a large carb intake? I can recall some of my refeeds from the past where I was actually hungrier than low days due to the relative proportion of carbs to fats.

Never have a problem with hunger/satiety in prep or in offseason. Ever sinced moving towards IF/lower meal frequency hunger has been at bay for the most part, just stay busy, dont think about food, or think you have to eat at X hour has made vital progress in terms of hunger. When i used to eat 5-6 times a day. i would be hungry as hell all the time (just what i found). Then again my fats were never as high as yours recently, but when i first started with jason we tried carb cycling (low/medium/high days) where fats would be low/medium/high as well depending on carb intake, and straight kcals with higher fats. Both ways were not productive for me regardless of goal, or satiety. Fats just straight up bloat me and make performance terrible/worse.

[ThousandEyes]

I never stated i felt lethargic or crappy??? .. i never felt terrible on prep, nor do i feel like this in the offseason .
If my performance was not optimal, my trainer would not suggest it, nor would he keep me on this diet if i continued to make gains during contest prep, and nealry added over 10 pounds of LBM last offseason in under a year. I know that everyone is different, but if fats suited me better you are damn right i would be adding more in. Just read my quotes above from your lasts posts as why i do this type of lifestyle, and why i hire/pay jason to do my diet/nutrition. He is a guru and knows me and my body very well.

I appreciate the input, but honestly try getting much oil on top of 6g of fish oil and 385g of carbs and 240g of protein. its pretty damn hard to fit much if any in. Not to mention satiety of oil = nada. If i had the room you know i would try to do the best i can to try different things, but right now what i have done the last year has produced the best results of my life.

"Dont fix what aint broken" right?



Never have a problem with hunger/satiety in prep or in offseason. Ever sinced moving towards IF/lower meal frequency hunger has been at bay for the most part, just stay busy, dont think about food, or think you have to eat at X hour has made vital progress in terms of hunger. When i used to eat 5-6 times a day. i would be hungry as hell all the time (just what i found). Then again my fats were never as high as yours recently, but when i first started with jason we tried carb cycling (low/medium/high days) where fats would be low/medium/high as well depending on carb intake, and straight kcals with higher fats. Both ways were not productive for me regardless of goal, or satiety. Fats just straight up bloat me and make performance terrible/worse.

I know fats are more satiating than carbs for me...but it depends on the food and everyone's different. You just gotta learn your body a bit

[Bwestmuscle]

I never stated i felt lethargic or crappy??? .. i never felt terrible on prep, nor do i feel like this in the offseason .
If my performance was not optimal, my trainer would not suggest it, nor would he keep me on this diet if i continued to make gains during contest prep, and nealry added over 10 pounds of LBM last offseason in under a year. I know that everyone is different, but if fats suited me better you are damn right i would be adding more in. Just read my quotes above from your lasts posts as why i do this type of lifestyle, and why i hire/pay jason to do my diet/nutrition. He is a guru and knows me and my body very well.

I appreciate the input, but honestly try getting much oil on top of 6g of fish oil and 385g of carbs and 240g of protein. its pretty damn hard to fit much if any in. Not to mention satiety of oil = nada. If i had the room you know i would try to do the best i can to try different things, but right now what i have done the last year has produced the best results of my life.

"Dont fix what aint broken" right?



Never have a problem with hunger/satiety in prep or in offseason. Ever sinced moving towards IF/lower meal frequency hunger has been at bay for the most part, just stay busy, dont think about food, or think you have to eat at X hour has made vital progress in terms of hunger. When i used to eat 5-6 times a day. i would be hungry as hell all the time (just what i found). Then again my fats were never as high as yours recently, but when i first started with jason we tried carb cycling (low/medium/high days) where fats would be low/medium/high as well depending on carb intake, and straight kcals with higher fats. Both ways were not productive for me regardless of goal, or satiety. Fats just straight up bloat me and make performance terrible/worse.

Im interested to see where i stand, I'm not sure what bloats me. I only thought carbs were able to bloat the most. Whats a good method to find out which one is bloating for a specific person?? Any thoughts?

[AllGenetix]

Im interested to see where i stand, I'm not sure what bloats me. I only thought carbs were able to bloat the most. Whats a good method to find out which one is bloating for a specific person?? Any thoughts?

ummm....really? try one. see results. try another. see results. compare.

[The Big Sleep]

Im interested to see where i stand, I'm not sure what bloats me. I only thought carbs were able to bloat the most. Whats a good method to find out which one is bloating for a specific person?? Any thoughts?

ummm....really? try one. see results. try another. see results. compare.

[B Con]

I hate avocados too.

[Verint]

Hey Bob I totally understand why you are on a low fat intake and why you prefer to do so and feel better while doing it. I'm much like you, I could go on eating low fat for a long time without any negative effects or feeling bad/lethargic. The reason why I still keep eating fat although I don't feel it is necessary for myself, and while i prefer eating more carbs/protein for better satiety, is because I know it is recommended to eat a minimum amount of fat just to keep the body functioning properly, and to keep a proper hormone system and healthy levels.

The thing is I think 40-45g of fat per day, not during contest prep which would be understandable, seems quite low and i'm wondering if it worries you since you are still quite young, and not eating enough fat for a long period of time may cause some negative effects with body functions/hormone levels? And you are not in contest prep, you are in your off-season. Of course correct me if I am wrong I am simply curious to your thoughts on it.

[The Solution]

I hate avocados too.

Don't know what it is, but just dont like em.

The thing is I think 40-45g of fat per day, not during contest prep which would be understandable, seems quite low and i'm wondering if it worries you since you are still quite young, and not eating enough fat for a long period of time may cause some negative effects with body functions/hormone levels? And you are not in contest prep, you are in your off-season. Of course correct me if I am wrong I am simply curious to your thoughts on it.

I get bloodwork done every month (mom is a medical technologist) my levels are in range. If you are curious go see a doctor and get some work done.

Long term dieting if you ever read on Alan's Site, Martin's, Lyle's etc can result in lowering of IFG-1, T3, Leptin, Free/Total Test levels, Drops in Thyroid levels, Protein Synthesis, and Cellular Energy State (Right from Lyle's E-book Ultimate Diet 2.0)

Most people really overanalyze diets and their food selection and think if you eat 1 way it may not suit you or this or that. Honestly bodybuilding is so black and white. Find what works for you, Try different things, try different intensity techniques when you train and find what SUITS you and WORKS for you. Nobody is the same. Its about finding what is "Optimal" for you and your body.

What one person does is great, it works for them, give it a shot and see what happens. But to try and replicate others is ludicrous because there is no one thing that works for X and everything will work for Y. You can only take information and apply it. Take Science and apply it.. but personal results will vary.

[Verint]

I get bloodwork done every month (mom is a medical technologist) my levels are in range. If you are curious go see a doctor and get some work done.

Long term dieting if you ever read on Alan's Site, Martin's, Lyle's etc can result in lowering of IFG-1, T3, Leptin, Free/Total Test levels, Drops in Thyroid levels, Protein Synthesis, and Cellular Energy State (Right from Lyle's E-book Ultimate Diet 2.0)

Most people really overanalyze diets and their food selection and think if you eat 1 way it may not suit you or this or that. Honestly bodybuilding is so black and white. Find what works for you, Try different things, try different intensity techniques when you train and find what SUITS you and WORKS for you. Nobody is the same. Its about finding what is "Optimal" for you and your body.

What one person does is great, it works for them, give it a shot and see what happens. But to try and replicate others is ludicrous because there is no one thing that works for X and everything will work for Y. You can only take information and apply it. Take Science and apply it.. but personal results will vary.

That's how I always approach things, do what works for you. I was just curious as to the outcome health wise of going a long time on lower fat than the recommended minimum, but if your getting blood-work done and stay within the normal range, then definitely keep at it!

[The Big Sleep]

That's how I always approach things, do what works for you. I was just curious as to the outcome health wise of going a long time on lower fat than the recommended minimum, but if your getting blood-work done and stay within the normal range, then definitely keep at it!

Exactly. I think people on here get a bit overly concerned about low-fat diets like they are some sort of anti-endocrine nutritional regimen. Obviously if you start dipping below .2g of fat per pound of bodyweight you are really pushing the limits of what is essential to your body's cellular demands, but some folks (like Bob) can do just fine with .25-.3g fat per pound of BW. I'd be more concerned about health ramifications of OVERALL caloric restriction long-term as opposed to just low-fat intake.

[Frankdaddy]

The dude is eating 40+ g of fat. It's not exactly "low fat" at all. Low fat would be 20-30g IMO. The dude said he felt better now than ever before with higher fats. He may or may not raise them 5-10g as well, but he is rebounding from contest prep...My goodness shut up about it.

[TheNaturalEdge]

Your fats are fine. What is "low" anyway.
Also, w/ Avacado's - have you ever tried toasted them on Pizza or bread? Tastes wicked, I had a mate who hated fresh avacado's but loved them toasted on bread/pizza.

[determined4000]

The dude is eating 40+ g of fat. It's not exactly "low fat" at all. Low fat would be 20-30g IMO. The dude said he felt better now than ever before with higher fats. He may or may not raise them 5-10g as well, but he is rebounding from contest prep...My goodness shut up about it.

Actually it is considered low fatby both g/lb and % standards
Im sure Bob would even agree his eating style is considered low fat
That doesnt mean "too" low
They are two different things
If they were too low his energy would be in the crapper and his t-levels not normal
That isnt the case
Energy, bloodwork and performance are all fine
Others the same size may need 2x the fat intake because everyone's body is unqie and responds differently
In terms of saitiey, it coes down far more to foods than macros IMO
Bob eats a lot of fruit and potatoes (hi carb and hi satiety)
4 oz of potato is more filling than 1tbsp of butter/oil
If he was gettig all his carbs from wonder bread and jelly, he probably wouldnt feel the same

[The Solution]

The dude is eating 40+ g of fat. It's not exactly "low fat" at all. Low fat would be 20-30g IMO. The dude said he felt better now than ever before with higher fats. He may or may not raise them 5-10g as well, but he is rebounding from contest prep...My goodness shut up about it.

Lmao... You should see some of the text messages i got

Your fats are fine. What is "low" anyway.
Also, w/ Avacado's - have you ever tried toasted them on Pizza or bread? Tastes wicked, I had a mate who hated fresh avacado's but loved them toasted on bread/pizza.

Nah. Just overall don't like.. Hate guacamole. When i go out for mexican i steer clear of this stuff.

They are two different things
If they were too low his energy would be in the crapper and his t-levels not normal
Energy, bloodwork and performance are all fine
Others the same size may need 2x the fat intake because everyone's body is unqie and responds differently
In terms of saitiey, it coes down far more to foods than macros IMO
Bob eats a lot of fruit and potatoes (hi carb and hi satiety)
4 oz of potato is more filling than 1tbsp of butter/oil
If he was gettig all his carbs from wonder bread and jelly, he probably wouldnt feel the same

^^ Bingo. I eat a lot of fruit (usually bananas, strawberries and apples in a given day)
I eat at least 10-12oz of a potato a day
2 of my favorite carb sources.

[The Solution]

Arms + Shoulders (Weak Point)

Rope Extensions: (1 second pause at bottom)
2 Warm-Ups
140 x 12
150 x 10
160 x 8

Cross Body Hammer Curls:
2 Warm-Ups
40's x 10 (4 Sets)

Hammer Strength Standing Dip machine -
3 Plates/Side x 8 + 5 Slow Negatives (3 Sets)

Seated Dumbell Curls w/ a 3 second negative
20's x 10 (4 Sets)

L-Extension: (Basically 1 arm skull crusher across your body)
25's x 12 (3 Sets)

http://www.youtube.com/watch?v=UnjCmuXwTiQ


Incline Concentration Curls - (Face down on incline bench):
20's x 12 (3 Sets) + Squeeze at top and 2 second negative

Shoulders:

Dumbbell 6-Ways:
15's x 10 (3 Sets)

http://www.youtube.com/watch?v=E-cCXkSi7IQ


Seated Military Smith Machine Press:
2 Plates/Side x 6 ---> 1 Plate + 25/Side x 6 --> 1 Plate x 15

Post-Workout:

Breakfast Pizza:



Ben n Jerry's Half Baked:

[psychodiver9]

Nice session bro.

[hamiltronj]

^^^ agreed. Also, breakfast pizza looks great! Take care bud

[The Solution]

Nice session bro.

^^^ agreed. Also, breakfast pizza looks great! Take care bud

Thanks fellas have a great weekend.

[determined4000]

so wjen are you opening up your pizza parlor

[The Solution]

so wjen are you opening up your pizza parlor

Ask my mom.. she made it.. I just ate it

[determined4000]

Ask my mom.. she made it.. I just ate it

Moms FTW
My favorite mom meal is stuffed peppers (similar to ones I have seen you post)
What frustrates me is that she doesnt measure any of the friggin spices (chili powder, pepper, etc.) so I can never replicate the flavor (grrrrr)

[NaturalPursuit]

Most people really overanalyze diets and their food selection and think if you eat 1 way it may not suit you or this or that. Honestly bodybuilding is so black and white. Find what works for you, Try different things, try different intensity techniques when you train and find what SUITS you and WORKS for you. Nobody is the same. Its about finding what is "Optimal" for you and your body.

What one person does is great, it works for them, give it a shot and see what happens. But to try and replicate others is ludicrous because there is no one thing that works for X and everything will work for Y. You can only take information and apply it. Take Science and apply it.. but personal results will vary.

agreed agreed agreed! Something a lot of people dont understand is they need to find what works for them and NOT do what everyone else does...nice lookin workouts as always!!!

[The Solution]

Legs:

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

Lying Hamstring Curl:
50 x 15
65 x 12
90 x 10
105 x 8, 6, 4 (Rest Pause) ---> 65 x 12

+15 pounds

DB Stiff Leg Deadlifts: (go till you cannot get 8)
2 Warm-Ups
100's x 8
110's x 8
120's x 8
130's x 8 Match 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)

*1 set feet together, one set feet shoulder width

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

+10 Pounds

Smith Split Squat:
135 x 12 (2 Sets)

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

Post-Workout:

Dark Chocolate Almond Junk Bowl mixed with:
apples
bananas
strawberries
crushed cinnamon apple rice cakes
Smorez Cereal
Kashi Go Lean
Apple Pie Quest Bar
Pretzels

[psychodiver9]

Awesome session. When you eat those bowls is it your only meal?

[The Solution]

Awesome session. When you eat those bowls is it your only meal?

No. I have never stated i eat 1 meal a day, that is my Post-Workout Meal as stated. I am eating around 3 meals (usually 3)

[psychodiver9]

No. I have never stated i eat 1 meal a day, that is my Post-Workout Meal as stated. I am eating around 3 meals (usually 3)

I know you didn't say that it just looks like a ton of cals

[The Solution]

I know you didn't say that it just looks like a ton of cals

Around 60-70g Protein, 150g of carbs, and around 10-15g fat. nothing crazy. I am eating almost 400g of carbs on workout days (as indiciated on my last macro bump) i posted. 385 on WO and 355 on Non.

[adminJaxon]

lol dude that would suck to only eat one meal a day with those macros! pretty jelly on the 400 on wo days, I don't even get that much on high carb day