The Hunger for Success: The Solution's Offseason

[The Solution]

Cellucor BCAA Gummy’s


http://www.youtube.com/watch?v=jU0vEczNpFw

Recipe

Dry:
1 Scoop BCAA Of Choice (Alpha Amino / Cor BCAA)
3 Knox Gelatin Packs
1/2 cup Warm Water



Directions

Put Water, BCAA of Choice (1 Scoop) and Gelatin Packets in a small sauce pan, and put on a low/medium heat for around 5 minutes until Gelatin dissolves and product starts to thicken.
Place on a heating pad for a few minutes until final product starts to gel, and then place in molds.
Freeze for 15-20 minutes and pop out final product or place in fridge for 2-3 hours and pop out final products.

Enjoy!

Macros

Calories ~ 32
Protein ~ 8g
Carbs ~ 0g
Fat ~ 0g

**1g of BCAA = 1g of protein + 3g From Gelatin **

[The Solution]

Inov8 Elite Performance
Mesocycle #13
Week 4 Day 5

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

Sumo Dead Lift (eccentric focus) 3:1:1:1
315 x 6 (4 Sets)

1A. Lat Pulldown 1:1:1:1
120 x 10 (3 Sets)

1B. Weighted Back Extension
BW + 25 x 15 (3 Sets)

2A. Low Pulley Row 2:1:1:2
120 x 12 (3 Sets)

2B. HS Pullover 1:2:1:2
1 Plate/Side x 15 (3 Sets)

+3 Reps

Incline Barbell Bench Press 3:1:3:1
155 x 12
175 x 10
185 x 8
205 x 6

A1. Cable Fly 3:1:1:2
50 Each Hand x 12 (3 Sets)

A2. Decline HS Bench Press 1:1:1:1
2 Plates+25/Side x 12 (3 Sets)

B1. Pec Dec Fly 3:3:3:1
110 x 12 (2 Sets)

B2. Banded Push-Ups 1:1:1:1
Band x 12 (2 Sets)

Post-Workout:

Cinnamon Swirl Cinnamon Roll's:

[phillysteak]

Sweet benching dude.

Enjoying following your training and recipes man. Sorry I missed this, but are the 1A, 1B etc supersets?

[The Solution]

Yes

[IK9]

omg gummies!!

[The Solution]

Post-Workout Pic:
Sitting around 172

[NaturalPursuit]

Gummy recipe is awesome man!

[The Solution]

Cellucor Chocolate Chip Cookie Dough Low-Carb Pancakes


http://www.youtube.com/watch?v=l5vk4iebeQ4

Recipe

Dry:
1 serving (28g) Big Train Pancake/Waffle Mix
25g Cor-Performance Chocolate Chip Cookie Dough Whey
3g Baking Powder
3g Splenda

Wet:
3 Whole Eggs
3 Egg Whites
25g Greek Yogurt

Topping/Filling:
15g Reese Peanut Butter Chips


Directions

Simply mix your dry (Big Train Mix, Splenda, Baking Powder, and Cellucor Whey) in a mixing bowl.

Separate Eggs + egg Whites + yogurt in a separate bowl and then combine with the dry ingredients and mix together.

Pre-heat a skillet on a medium heat and coat with cooking spray. Slowly add batter and even out with a spatula into a circle to cook as a pancake. Allow for 2 minutes for the batter to start bubbling up, and then flip.

After flipping the pancake, allow for another 1-2 minutes to complete pancake and transfer to a plate.

When completed cooking all pancakes top with Reese Peanut Butter Chips or Regular Chocolate Chips and any toppings of your desire.

Enjoy!

Macros

Calories ~ 550
Protein ~ 65g
Carbs ~ 30g
Fat ~ 20g

* you can easily lower the fat with using more egg whites instead of Whole Eggs *

[NaturalPursuit]

Solid recipe as usual Chef!

[phillysteak]

Brought the cupcakes to a welcome home BBQ today for one of my best friends--all the guys loved em!

[Bnizzle163]

Nice recipes lately, dude. Those gummies are incredibly creative, and the low carb pancakes look good! That's like almost half your fat intake for the day though .

[The Solution]

Nice recipes lately, dude. Those gummies are incredibly creative, and the low carb pancakes look good! That's like almost half your fat intake for the day though .

1/3

[The Solution]

Inov8 Elite Performance
Mesocycle #14
Week 1 Day 1

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

Lying Leg Curls (1:1:1:1)
90 x 15 (3 Sets)
90 x 30

Barbell Squat (1:1:1:1)
225 x 5
275 x 5
315 x 5
335 x 5
315 x 5 ---> 225 x 8 --> 135 x 15

Single Leg Leg Curl: (1:1:1:1)
30 Each Leg x 25 ---> 20 Each Leg x 15 ---> 10 x 20 Partials + Iso Tension

A1: Smith Machine Front Squat2:2:1:1)
185 x 10 (3 Sets)

A2: Back Extension (Glute Focus): (3:1:1:2)
BW + 45 x 8 (3 Sets)

Adductor Machine: (1:1:1:1)
120 x 12 (4 Sets)

Seated Calf Raise (3:1:3:1)
2 Plates x 10 (5 Sets)

Post-Workout:

Buffalo Chicken Sub, Cinnamon Sugar Sweet Potato Fries, and a Peanut Butter Yogurt Based Dipping Sauce:

[NDeeps27]

amino gummies nice!!! i have enough alpha aminos left to make a few batches thanks

[jpg68]

Bob I sent you a couple of Private Messages with a couple of questions. Keep up the great work and your food is killing me. Your constantly making me hungry

[Woody-5]

Nice leg work Chef Bob! Awesome squatting! Strong stuff with 335x5 then that final drop set! Not to mention leg curls before and after... hammies gotta be deep fried!
buffalo chicken sub looks hnnnngggg

[DJaRiHardstyle]

STRONG lat spread. Also, lol'd at the sad face after "Smith Machine Front Squat" haha

[robert5891]

Chef Bob,

How do you make your alfredo sauce? I saw it in the MEN XV thread and it looked awesome!

[The Solution]

Bob I sent you a couple of Private Messages with a couple of questions. Keep up the great work and your food is killing me. Your constantly making me hungry

I dont work for PES saw your thread in the supp section. Contact your show promoter.

Nice leg work Chef Bob! Awesome squatting! Strong stuff with 335x5 then that final drop set! Not to mention leg curls before and after... hammies gotta be deep fried!
buffalo chicken sub looks hnnnngggg

^^ Gonna push harder and harder each week.

Chef Bob,

How do you make your alfredo sauce? I saw it in the MEN XV thread and it looked awesome!

on previous page
Greek yogrut, almond milk, touch of cheese, touch of pancake mix, oregaon, basil, parsley
Amount to what you want.

[robert5891]

Thanks Bob! Subscribing to this thread!

[NaturalPursuit]

Squats looking strong bro!

[BabyOilBrah]

hell yeah, beastly squats for your bw. That dropset at the end is a wheel smoker if I've ever seen one. Dem calories are treatin you right.

[The Solution]

hell yeah, beastly squats for your bw. That dropset at the end is a wheel smoker if I've ever seen one. Dem calories are treatin you right.

Around 2550-2600 not much
Training with my coach Austin on Friday and legs

May die

[BabyOilBrah]

Around 2550-2600 not much
Training with my coach Austin on Friday and legs

May die

working them up though?

[nwskier]

Love the leg curl dropsets, partials, and tension. I might have to give that a go.
as noted above, sick dropset on the squats.

happy for once I clicked on this thread and was NOT hungry! choice eats - those Cinnamon Sugar Sweet Potato Fries and peanut butter base dipping sauce def caught my attention

[The Solution]

Inov8 Elite Performance
Mesocycle #14
Week 1 Day 2

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


Slight Incline Bench DB Hex Press – (2:1:1:3)
70's x 8 (4 Sets)

Barbell Bench Press (3:3:1:1)
245 x 6 (4 Sets)

Pec Dec (1:1:1:1) –
110 x 15 (3 Sets)

Stretch pushups – (1:1:1:1)
3 Sets to Failure (BW)

Reverse Pec Dec – (1:1:1:1)
55 x 15 (4 Sets)

Side Lateral Raises – (1:1:1:1)
25 x 10 (4 Sets)

Seated Overhead DB Press –(5:3:1:1)
70's x 6 (5 Sets)

Hanging Leg Raise: (1:1:1:1)
BW X 15 (5 Sets)

Post-Workout:

Cellucor "Thin Mint" Brownies with a Molten Chocolate/Mint Chocolate Chip Frosting:

working them up though?

yup
was down to 1700ish

[jpfaherty]

Strong ass bench dude!! Gainz all day every day now

[ugasar]

Slight Incline Bench DB Hex Press – (2:1:1:3)
70's x 8 (4 Sets)

Always want to incorporate this, but forget to! Heard it is a pretty good exercise! Although I have never thought to do it on an incline.. You like it? You normally use it as a "warmup" for chest?

[The Solution]

Strong ass bench dude!! Gainz all day every day now

a 3 second pause is a reality check on bench. no question about it.
Should be able to make my way up to 275 by week 4 for a good 3 second pause.

Always want to incorporate this, but forget to! Heard it is a pretty good exercise! Although I have never thought to do it on an incline.. You like it? You normally use it as a "warmup" for chest?

No, i normally go by what austin outlines for me since he does my programming. I will be meeting up with him in Columbus on Friday/Saturday for some workouts. Should be a good time

[Dnutz74]

Hi sweetie