The Hunger for Success: The Solution's Offseason

[robert5891]

Hey Chef Bob,

Quick culinary question for you...how could I adapt one of your loaf recipes to be used as sandwich bread for a non-dessert type sandwich? If I'm making a chicken sandwich for lunch for example, what changes, if any, would you advise for one of your recipes?

[The Solution]

Hey Chef Bob,

Quick culinary question for you...how could I adapt one of your loaf recipes to be used as sandwich bread for a non-dessert type sandwich? If I'm making a chicken sandwich for lunch for example, what changes, if any, would you advise for one of your recipes?

Use a vanilla protein powder instead of a Cinnamon Roll etc. to keep it a basic flavor
Then cut in half and put your stuff inbetween.

Look at what i did for my Pancake Egg/White and Cheese Sandwiches used a basic flavor and then stuffed them with egg whites + Cheese.

[robert5891]

Use a vanilla protein powder instead of a Cinnamon Roll etc. to keep it a basic flavor
Then cut in half and put your stuff inbetween.

Look at what i did for my Pancake Egg/White and Cheese Sandwiches used a basic flavor and then stuffed them with egg whites + Cheese.

Thanks for the quick response Bob! Much appreciated and repped!!!

[The Solution]

Cellucor Chocolate Chip Cookie Dough Pumpkin Cookies


http://www.youtube.com/watch?v=78rBIhTdkw4

Recipe

Dry:


34g Cor Performance Whey (Chocolate Chip Cookie Dough)
40g Oatmeal (MyOatmeal.com PB and Banana Bread Flavor)
40g Complete Pancake Mix (Extra Fluffy)
8g SF/FF Pudding Mix (Vanilla)
3g Splenda
2g Cinnamon
Dash of Trader Joes Pumpkin Pie Spice
3g Baking Powder

Wet:

2 Egg Whites or 70g Egg Beaters
3 TBSP or 61g (1/4 Cup) Pumpkin
Dash of Vanilla Extract

Topping/Filling:
None


Directions

Pre-Heat oven to 350 degrees

In a large mixing bowl combine Whey Protein, Complete Pancake Mix, Baking Powder, Splenda, SF/FF Pudding Mix, and Oatmeal (or you can grind it up into a powder and add it this way)

Add in the Egg Whites/Egg Beaters + Pumpkin + Vanilla Extract and then mix with a spoon to a very thick consistency that should stick to your spoon.

Line a Cookie Sheet or Baking Pan with Aluminum Foil and spray with cooking spray

Evenly disperse a small portion onto the sheet and keep the portions at least 1” apart. The reason being is they will expand while cooking and you do not want them to overlap.

Cook for 8-9 Minutes and pull out of oven. Allow cooling for at least 5 minutes on a cooling rack.

Enjoy!


Macros

For All Cookies Made: (6 For My Recipe Depending on Size)

Calories ~ 525
Protein ~ 41g
Carbs ~ 75g
Fat ~ 6g

[ThailandBrah]

Hey Chef Bob,

Quick culinary question for you...how could I adapt one of your loaf recipes to be used as sandwich bread for a non-dessert type sandwich? If I'm making a chicken sandwich for lunch for example, what changes, if any, would you advise for one of your recipes?

[klhowell2]

Spam? In the forums?

[The Solution]

Metro Fitness Delaware Ohio with Austin Stout, his G/F and Ant Villa (off bb.com and Cellucor Boards)

Inov8 Elite Performance
Mesocycle #16
Week 1 Day 4

Tempo Indication: Eccentric:Pause:Concentric:Flex (x:x:x:x)

Smith Machine Incline Bench Press 1:1:1:1
185 x 6
195 x 6
205 x 6
215 x 6
225 x 6

Slight Incline DB Bench Press 5:2:1:2
70's x 4 (4 Sets)

Pec Dec (timed set) 1:1:1:1
115 x 30 Seconds (3 Sets)

HS Lateral Raise (accumulation set) 1:2:1:1
65 x 8 ---> 80 x 5 --> 90 x 5 (3 Sets)

Db Overhead Press 3:1:1:2
60's x 6
65's x 6
70's x 6
75's x 6
80's x 6

Band Pull Aparts (timed sets) 1:3:1:1
Band x 30 Seconds (3 Sets)

A1: Hanging Leg Raise
BW x 15 (4 Sets)

A2: Machine Crunch
80 x 15 (4 Sets)

Post-Workout:

Provolone and Jalapeño Cheddar Meatball Subs

[robert5891]

Holy crap those meatball subs look absolutely delicious!! Killing it Bob!

[The Solution]

Holy crap those meatball subs look absolutely delicious!! Killing it Bob!

Even on the road i get down!!!!

[ThailandBrah]

Even on the road i get down!!!!

thailandbrah likes this post!

[jpfaherty]

Nice TJ's haul!

[jaredmus]

I feel a slight incline press is the hardest, most taxing on the muscle press for me. Espc with a slow negative and squeeze Like Evan was doing. Plus smith machine as a whole if you have a good one like we have talked about makes a huge difference IMO. I like that push style workout above. Also do you prefer M5 OR the core Creatine? I know two diff products felt like your the man to ask though

[Woody-5]

holy hell, I need to add meatball subs to next week's menu ASAP- those look unreal! and jalapeño cheese? Must look for that too....

Solid pressing in that session!- killer incline reps on the smith! tossing up 80s for shoulders that deep into the session is crazy. awesome stuff dude! enjoy the weekend!

[The Solution]

Nice TJ's haul!

Shopping Gains
50 Carb masters and 6 pints of ice cream:

I feel a slight incline press is the hardest, most taxing on the muscle press for me. Espc with a slow negative and squeeze Like Evan was doing. Plus smith machine as a whole if you have a good one like we have talked about makes a huge difference IMO. I like that push style workout above. Also do you prefer M5 OR the core Creatine? I know two diff products felt like your the man to ask though

M5 has creatine + HBCD + nitrates + Betaine. Get more bang for your buck.

holy hell, I need to add meatball subs to next week's menu ASAP- those look unreal! and jalapeño cheese? Must look for that too....

Solid pressing in that session!- killer incline reps on the smith! tossing up 80s for shoulders that deep into the session is crazy. awesome stuff dude! enjoy the weekend!

Meatballs subs = gains.

[phillysteak]

Purposely looked for candy bar pie at walmart today just got some kicks for ya...they had like 20 flavors but none of that kind. Serves me right for seeing one on it's lonesome last week and not grabbing it

[The Solution]

Jeni's Seasonal Flavors:

Pumpkin with Amaretti Cookie = A+ Best Pumpkin I have had hands down
Sweet Potato and Marshmallow = B- Its ok, decent sweet potato flavoring but Marshmallows are weaker than Roxy Road
Pineapple Upsidedown Frozen Yogurt = A. Unreal flavor, tons of buttermilk and huge pineapple pieces.
Intelligentsia black cat espresso = A+ Best Coffee base/Flavor you will have. You actually taste the real coffee beans made in the product that makes it so dense and full of flavor.

Picked up a pint of the pumpkin and Espresso

[The Solution]

Inov8 Elite Performance
Mesocycle #16
Week 1 Day 5

Tempo Indication: Eccentric:Pause:Concentric:Flex (x:x:x:x)

Bent-Over DB Row 1:1:1:1
70's x 6
80's x 6
90's x 6
100's x 6
110's x 6
120's x 6

A1: Smith Machine Deadstop Rows 1:2:1:1
3 25 Pound Plates x 8 (3 Sets)

A2: Reverse V Bar Pulldown 1:2:1:2
110 x 8 (3 Sets)

SA Chest Supported Machine Row 2;2:1:2
1 Plate + 25lb Plate x 8 (3 SetS)

BB Shrugs (dropset) 1:1:1:2 N/A
315 x 15 ---> 225 x 10 --> 135 x 10

B1: Seated Alternating DB Curls 1:1:1:2
20's x 8 (3 Sets)

B2: Underhand Pressdown 1:1:1:2
140 x 12 (3 Sets)

B3: Reverse EZ Bar Curl 1:1:1:2
60 x 10 (3 Sets)

B4: Banded Bench Dips 1:1:1:2
Band + 2 Plates/Side x 10 (3 SetS)

Standing Calf Raise (timed sets) 1:1:1:2
225 x 30 Seconds (4 Sets)

Post-Workout:

Chicken Fried Black Bean Rice Stirfry:

[The Solution]

Inov8 Elite Performance
Mesocycle #16
Week 1 Day 5

Tempo Indication: Eccentric:Pause:Concentric:Flex (x:x:x:x)

Bent-Over DB Row 1:1:1:1
70's x 6
80's x 6
90's x 6
100's x 6
110's x 6
120's x 6

A1: Smith Machine Deadstop Rows 1:2:1:1
3 25 Pound Plates x 8 (3 Sets)

A2: Reverse V Bar Pulldown 1:2:1:2
110 x 8 (3 Sets)

SA Chest Supported Machine Row 2;2:1:2
1 Plate + 25lb Plate x 8 (3 SetS)

BB Shrugs (dropset) 1:1:1:2 N/A
315 x 15 ---> 225 x 10 --> 135 x 10

B1: Seated Alternating DB Curls 1:1:1:2
20's x 8 (3 Sets)

B2: Underhand Pressdown 1:1:1:2
140 x 12 (3 Sets)

B3: Reverse EZ Bar Curl 1:1:1:2
60 x 10 (3 Sets)

B4: Banded Bench Dips 1:1:1:2
Band + 2 Plates/Side x 10 (3 SetS)

Standing Calf Raise (timed sets) 1:1:1:2
225 x 30 Seconds (4 Sets)

Post-Workout:

Chicken Fried Black Bean Rice Stirfry:

[jaredmus]

have you tried pecan pie ice cream from TJ's yet?

[The Solution]

have you tried pecan pie ice cream from TJ's yet?

Did not get
i got 9 pints of ice cream i am taking home my cooler is packed
and 50 carb masters haha
+ 4 bags of Trader Joe goody's

[jpfaherty]

LOL - That's awesome, nice haul Bob!

I gotta try Jenis when Im in town for the arnold. I am not a big fan of fruit ice creams, but the two that you gave an A+ sound great!!

[The Solution]

LOL - That's awesome, nice haul Bob!

I gotta try Jenis when Im in town for the arnold. I am not a big fan of fruit ice creams, but the two that you gave an A+ sound great!!

as far as bases go. They are the best bases ever
Best Dark Chocolate made for ice cream too
Buckeye State and Salted Caramel you will love.

[Rog447]

You doing those DB rows with both hands? If so holy chit! That's a tough movement for me. I have tried it a few times but just don't feel it.

[The Solution]

You doing those DB rows with both hands? If so holy chit! That's a tough movement for me. I have tried it a few times but just don't feel it.

DB Rows are always done single handed.

[The Solution]

Inov8 Elite Performance
Mesocycle #16
Week 2 Day 1

Tempo Indication: Eccentric:Pause:Concentric:Flex (x:x:x:x)

HS Flat Chest Press 1:1:1:1
3 Plates +10 /Side x 10 (3 Sets)

+10 Pounds

Slight Incline DB Bench Press 1:1:1:1
80's x 6
90's x 6
100's x 6 --> 70's x 6

Pec Dec 2:1:1:2
130 x 10 (4 Sets)

Overhead Machine Shoulder Press 1:1:1:1
1 Plate/Side x 20 (3 Sets)

A1: Seated DB Front Raise 1:1:1:1
20's x 12 (3 Sets)

A2: Bent Over Reverse Lateral
15's x 8 (3 Sets)

Lying Leg Curl 2:1:1:1 10 sec Rest
80 x 6 (7 Sets)

+ 1 Set

Weighted Back Extension (Glute Focus) 1:1:1:1
BW + 45 x 8 (3 Sets)

Weighted Abs
BW + 25lb Plate x 15 (4 Sets)

Post-Workout:

Sweet Potatoes + PB Marshmallow Pudding + Banana's + Cookie Butter

[MWheatley]

Im a big of doing slight incline db press. I like doing higher inclines as well but was never a fan of flat db press, id rather bump it up to just that first notch on the bench and get a much better contraction and more comfy on the shoulder.

High rep work on overhead press machine ftw! Great way to pump up the delts.

[jpfaherty]

Oh lawd, with out the description of that meal I'd have no clue what it is, but hngggggggggggggggg

[The Solution]

Oh lawd, with out the description of that meal I'd have no clue what it is, but hngggggggggggggggg

sometimes my food is not good looking but still tastes good

[The Solution]

Comparison Picture
April 2010 vs October 2014
180 vs 170 Pounds
Leaner, Stronger pound for pound, and More Defined.. Progress in the works.

[mussina123]

Comparison Picture
April 2010 vs October 2014
180 vs 170 Pounds
Leaner, Stronger pound for pound, and More Defined.. Progress in the works.

awesome work man! change doesn't happen overnight, put in the time you'll get the results