2012: Year of the novice bodybuilder - Parallel Journeys - Moses with 3DMJ

[Dexter3000]

Nice work man. Have you seen the cheesecake recipe in the nut. misc? I made it yesterday and it's AMAZING, especially considering the macros (950, 123p/41c/34f) and if you're cutting. Check it out: http://forum.bodybuilding.com/showth...hp?t=141848361 (my noob/first time version: http://forum.bodybuilding.com/showth...#post830612811)

BRB eating half a cheesecake every day

[lakergreat1]

Nice work man. Have you seen the cheesecake recipe in the nut. misc? I made it yesterday and it's AMAZING, especially considering the macros (950, 123p/41c/34f) and if you're cutting. Check it out: http://forum.bodybuilding.com/showth...hp?t=141848361 (my noob/first time version: http://forum.bodybuilding.com/showth...#post830612811)

BRB eating half a cheesecake every day

yep.. i posted it in snrygo's log.. I too have been making them/eating them daily

[Shazriki]

That last bowl of proats... definitely having something similar tonight . Glad you're feeling better, Moses.

Seriously, XF CR and pumpkin were made for each other. I'm going to do some protein-ish pancakes with the two tonight fo shizzle. And thanks man

You're leanness at ~195 continues to amaze me.. definite recomp.. my mind is blown to see what you'll gonna be like at 180-185? sub 10-12 percent bf?

Also is hilarious how we both made turkey chili the same day, and both got sick on the weekend.. Brother!

Thanks bro! I guess it has worked out like a little recomp eh? I'm really, really excited to get to 180-185 since that's right around where I was when I started up with Eric the first time, but I was an absolute mess lol, curious to see what it looks like this time around!

Lol strong space-time connection for us to be getting sick and cooking the same stuff at the same time... or just simply great minds thinking alike Hope you recovery quickly too!

[Shazriki]

Nice work man. Have you seen the cheesecake recipe in the nut. misc? I made it yesterday and it's AMAZING, especially considering the macros (950, 123p/41c/34f) and if you're cutting. Check it out: http://forum.bodybuilding.com/showth...hp?t=141848361 (my noob/first time version: http://forum.bodybuilding.com/showth...#post830612811)

BRB eating half a cheesecake every day

yep.. i posted it in snrygo's log.. I too have been making them/eating them daily

STOP POSTING PICS OF THE CHEESECAKE, I'VE SEEN IT EVERYWHERE AND I WANT NOOOWWW.

J/k guys. I've seen the postings and have been quietly plotting to make one as soon as I can acquire a small springform. It's on my to do list for this week.

[Shazriki]

Day 34: 21 weeks, 6 days out

Today went perfectly. Woke up without an alarm clock nice and early, feeling 100% fresh and ready go, leaving me with plenty of time to get ready before heading up to the gym and class afterwards. Also completely devoid of any cold which was awesome. Most importantly, I was ready to SQUAT. Even weight was down a little from yesterday, pretty good considering I rarely go down on weekends. One thing I've discovered about myself is that I don't have a great intuition as to whether I'll wake up to a lower weight in the morning - one way or the other I'm usually surprised. What I am in tune with, however, is how well I'll be able to train on a given day. I literally go to bed thinking "I'm going to smash it tomorrow" and it becomes a self-fulfilling prophecy. Today was no exception!

Squats felt fantastic, 275 went up nice and easily. I'm one workout away from matching my previous PR and then we're off into the unknown. What I do know is that today I could have hit a PR easily, but in the interest of preserving this momentum I've built up, I thought against it. I'm in a really good groove now after digging myself out of that post-xmas rut, and I intend to stay here! Benching has also been fun lately, and I finally feel as if I'm making some solid progress. 77's weren't as heavy as I thought they'd be, and got a solid 9 reps on my first set, which is another PR. Unexpectedly, I managed to get another PR on skullcrushers which was very surprising since my triceps are usually SHOT after DB benching, well not so today All in all, a very solid session. I even had time to cool down and foam roll immediately after training (usually I'm in a rush to get done and get to class).

Tomorrow morning I sent Eric my past 3 weigh-ins and he'll probably make some changes. Not too sure what his instructions will be, but part of me is hoping they're going to be of the "eat less, move more" variety

FYI: for those interested I still have 8 invites left for Fitocracy - get involved. It's a great way to track your progress and misc with other *******s from the boards

Morning weight

195.8

Training

Barbell Squat:

275 lb x 6 reps
247.5 lb x 7 reps

Dumbbell Bench Press:

77 lb x 9 reps PR
77 lb x 6 reps

Close-Grip Front Lat Pulldown:

180.4 lb x 11 reps
180.4 lb x 3 reps
180.4 lb x 3 reps
180.4 lb x 2 reps
Myo-reps

Lying Barbell Triceps Extension ("Skullcrusher"):

77 lb x 12 reps PR
77 lb x 12 reps

Cable Twist:

53.9 lb x 10 reps
53.9 lb x 10 reps
53.9 lb x 10 reps
53.9 lb x 10 reps
2 sets per side

Nutrition

Refeed - 228P/479C/56F

Tagliatelle with ground turkey, onions, yellow peppers, broccoli and mushrooms in tomato sauce

My lunch today, perfect PWO and HUGE



Choc PB-Banana sandwich



Honey-glazed chicken and roast potatoes



Pumpkin-Cinn roll pancakes with maple syrup and ice cream

Possibly the best pancakes I've made ever, batter was a bitch to handle on the pan because the wholewheat flour thickens up a lot



God I was really full after this, not satiety-wise, but vascular as fawk. Definitely noticing some road-mapping coming through

[FrmrHoss]

Oh man. Dem pancakes. Do want.

[snrygo]

dem pancakes

[66jzmstr]

W8 WUT?

Engineering school or le culinary school?

EITHER WAY U KILLIN IT, BLUD.

/pancakemirin.co.fr

[Shazriki]

Oh man. Dem pancakes. Do want.

dem pancakes

Thanks guys. Been WAY too long since I made a good stack. Just needed to make sure I still had level 10 pancake mastery.

W8 WUT?

Engineering school or le culinary school?

EITHER WAY U KILLIN IT, BLUD.

/pancakemirin.co.fr

LOL it's easy for the creativity to come out when I've got over 3000 kcal to play with, maybe the same will happen when I get really low, we'll see

Thanks Dave!

[Dexter3000]

Saying anything even remotely negative about those pancakes would be pure blasphemy.

However, I noticed you always make the kind of US style pancakes (10-15cm diameter, 2cm thick) and throw a bunch of sweet condiments on them. Since you've been in The Netherlands for a while, you must be familiar with the Dutch pancakes? They're usually not sweet but savory, added bacon, cheese etc. And lettuce be cereal, we both know those are better, much better.

So without disrespecting that delicious looking stack of pancakes: Y U NO MAKE REAL PANCAKES!?

[Shazriki]

Saying anything even remotely negative about those pancakes would be pure blasphemy.

However, I noticed you always make the kind of US style pancakes (10-15cm diameter, 2cm thick) and throw a bunch of sweet condiments on them. Since you've been in The Netherlands for a while, you must be familiar with the Dutch pancakes? They're usually not sweet but savory, added bacon, cheese etc. And lettuce be cereal, we both know those are better, much better.

So without disrespecting that delicious looking stack of pancakes: Y U NO MAKE REAL PANCAKES!?

Well I have made savory pancakes before (ages ago made some corn meal ones with chili on top), but they were still American style. Tbh making thin pancakes would be a lot of effort since you sort of need a griddle for those as well as the utensil to spread them out properly. And besides, I love the sugarz Wouldn't say one is better than the other though, you gotta be in the mood for one or the other.

That said, some breakfast sausage pancakes would be awesome right now (with syrup on top of course, can't abandon the sugar completely).

[snrygo]

Thanks guys. Been WAY too long since I made a good stack. Just needed to make sure I still had level 11 pancake mastery.

fixed

[phozosado]

Pancakes are inspiring. I've never tried to make them with whole wheat. I was going to post a picture of my pathetic stack, but after seeing your f'king monolith of carbs I'm ashamed.

[TheNaturalEdge]

Those Pancakes... I could describe what I would do but 75% of the stuff I'd say is illegal in most countries and I think at least one of them breaks the Geneva Convention

[Shazriki]

fixed

Haha if you want to see better than perfect you need to go and see Billy's latest stack

Pancakes are inspiring. I've never tried to make them with whole wheat. I was going to post a picture of my pathetic stack, but after seeing your f'king monolith of carbs I'm ashamed.

Monolith of Carbs, I like that. I like that a lot. Never be ashamed of pancakes, ever. Their appearance is always exceeded by their flavor, and that's what matters. Now you gotta get on that wholewheat time, it's seriously good. Makes them a touch more filling which is always nice.

Those Pancakes... I could describe what I would do but 75% of the stuff I'd say is illegal in most countries and I think at least one of them breaks the Geneva Convention

I know what you mean, my housemates nearly called the police when they heard the sounds coming from my bedroom as I was eating them.

[Shazriki]

Day 35: 21 weeks, 5 days out

Quads were crushed today, my body can definitely tell it's getting back to where it was... and the pain feels good! Nothing a little foam rolling couldn't take care of of course. On that note, after just a couple of weeks of consistent foam rolling I think I've worked out all the "soft" knots and it doesn't hurt as much when I use the foam roller. I may move onto PVC pipe if this keeps up, since as they say if it ain't hurting then you aren't doing it right. The tennis ball in the glutes though, yowza I'll give that a while longer All that said I was feeling pleasantly loose following my cardio session. I'm really happy with my current setup cardio-wise, since it burns some extra calories and seems to re-energize me along with the active cardio. Presumably there will be some tipping point where I start hating it, but we aren't there yet.

And now for the big news... macro drop!! Going from 275C on normal days to 250C, and my refeed is now 400C instead of 475C. Awesome! Also, I'm seriously excited for tomorrow workout, since I haven't had ANY lower back tightness in about 4-5 days, so front squats and deads should be feeling extra joocy.

Protocol Changes

-25g carbs on normal days, -75g on refeed

Morning weight

197.4 - post refeed

Cardio

Elliptical Trainer:
0:31:13 || Moderate
400kcal burned

Nutrition

224P/254C/55F

Cod "stew" with broccoli, red peppers, mushrooms, onions, and chopped tomatoes

Probably the best "dieting" meal ever, ticks all the boxes on volume



Pumpking-cinn roll proats with bananas

[Shazriki]

Time to go acquire a 6" springform. Cayenne pepper thine anguses.

[brendbro]

Time to go acquire a 6" springform. Cayenne pepper thine anguses.

went looking for one myself today, seems like cheesecake season has hit bb.com recently

[Shazriki]

went looking for one myself today, seems like cheesecake season has hit bb.com recently

No doubt. I think my first one I'll just follow the recipe exactly, and then start looking at ways of pimping it out. Cookies and cream whey should produce a tasty cake anyway.

[Dexter3000]

Couldn't find a 6" around here, but used a 9" springform and silicon bread-form as well, both worked out fine. I added extra whey to the original and it came out WAY thicker and more cakey, how I like it. Vanilla + cinnamon = win.

Looking forward to your creation brotofski!

[snrygo]

Time to go acquire a 6" springform. Cayenne pepper thine anguses.

soniamproud


my 6" cheesecake pan is probz one of my fave cooking hardwares

[DTrulez616]

I'm subbed!

I lurked your last log but i wanna be more involved in this one.

I wouldn't mind a fitocracy invite. Looks like fun but didn't jump when people were sending invites in the nutrition section.

[andyboi]

macro drop! Ain't nothin to it but to do it bro!!! Your macros are nearly the same as me!! LOL I bet, after this week, they may just be the same. Pretty funny, we're similar <3

Also, do you count calories/macros in cinnamon? I am always tempted to use it, but I don't due to it not being read on my scale.

With organo and garlic powder, I don't count due to just adding a sprinkle on to one meal.

[FrmrHoss]

macro drop! Ain't nothin to it but to do it bro!!! Your macros are nearly the same as me!! LOL I bet, after this week, they may just be the same. Pretty funny, we're similar <3

Also, do you count calories/macros in cinnamon? I am always tempted to use it, but I don't due to it not being read on my scale.

With organo and garlic powder, I don't count due to just adding a sprinkle on to one meal.

I definitely just treat those things as calorie-less .

[Shazriki]

Couldn't find a 6" around here, but used a 9" springform and silicon bread-form as well, both worked out fine. I added extra whey to the original and it came out WAY thicker and more cakey, how I like it. Vanilla + cinnamon = win.

Looking forward to your creation brotofski!

The first one won't be much of a creation, going to use my CnC whey and probably garnish it with some raspberries or something I just want to get the technique down. If it proves to be really good I may make a more authentic cheesecake with a base and topping for my refeed on monday!

soniamproud

my 6" cheesecake pan is probz one of my fave cooking hardwares

On that note, do you think your oatmeal bake would work in a 6"er? I don't have ramekins you see.

I'm subbed!

I lurked your last log but i wanna be more involved in this one.

I wouldn't mind a fitocracy invite. Looks like fun but didn't jump when people were sending invites in the nutrition section.

Welcome in bro, and I appreciate that! I'll definitely reciprocate and see what you've been up to in your log

Just shoot me your email in a PM or whatevs and I'll shoot you an invite! It's a cool little gadget.

macro drop! Ain't nothin to it but to do it bro!!! Your macros are nearly the same as me!! LOL I bet, after this week, they may just be the same. Pretty funny, we're similar <3

Also, do you count calories/macros in cinnamon? I am always tempted to use it, but I don't due to it not being read on my scale.

With organo and garlic powder, I don't count due to just adding a sprinkle on to one meal.

Lol yup are macros are getting closer but the difference is these are the macros that are going to initiate fat loss for me, whereas your current macros are going to bring you IN!!

I never count calories in spices, just goes against my principles. I think it's entirely possible to be accountable with a diet and not need to track things like that. I do the same with the splenda I use for coffee, I just whack in a discretionary 2g to my food diary in the morning and don't weigh out the splenda I use for coffee. Any splenda for cooking though I weigh. Hasn't messed up my progress in the past

I definitely just treat those things as calorie-less .

That's the way. There are just certain things that you always need to ease off on!

[Shazriki]

Day 36: 21 weeks, 4 days out

Another sick workout today! Front squats were still rough and I've just come to the conclusion that they aren't the greatest for me. I've mentioned this to Eric for a while and today was the last straw, I could barely get 231 up for 3, it just didn't feel right. My back has been feeling great lately due to all the foam rolling, but as soon as I start doing front squats it feels like I've ruptured something back there. So yea, from next week on I'll probably be replacing it with some quad-dominant leg press or speed squats. We'll see!

The above was the only bad part of the workout though, everything else started looking up after front squats. Finally confidently nailed 121x6 on my top set of OHPs, so I'll be bumping that up next week. Hit another PR with my sumos. As the weight is moving up I'm quickly discovering that my issue isn't power off the ground, but locking out. I got another video today so you'll be able to see what I mean. Literally the hardest part of the lift for me is the last few inches, but generally speaking the bar comes right off the ground. Got a great pump off my bro curls and lat raises after the main stuff, so that was cool. Also I have now graduated to PVC pipe for most of my torso and legs!

Only other notable thing today is that I went and bought a 6" springform and made (actually still in the process of baking) a cheesecake. Unfortunately I think I over-mixed the batter which became very voluminous and filled the 6x2 springform BEFORE baking - and as a consequence has partially overflowed in the oven... Slightly annoyed but not too stressed, I shouldn't have over-mixed. I won't try and account for the "lost" macros. I'll just suck it up, eat the cake, and try again this weekend!

Morning weight

196.6

Training

Front Barbell Squat:

231 lb x 3 reps
220 lb x 4 reps
These are really starting to suck, will look into alternatives

Standing Barbell Shoulder Press:

121 lb x 6 reps
110 lb x 8 reps

Sumo Deadlift:

346.5 lb x 5 reps PR



Barbell Curl:

88 lb x 8 reps Rep PR
88 lb x 8 reps
88 lb x 7 reps

Dumbbell Side Lateral Raise:

22 lb x 11 reps
22 lb x 11 reps
22 lb x 11 reps

Nutrition

225P/251C/57F

Tuna salad with PB on toast



The new springform

Without the disastrous cheesecake



Turkey burgers, broccoli, baked beans, roast rutabaga fries

[KimDuce]

I know what you mean, my housemates nearly called the police when they heard the sounds coming from my bedroom as I was eating them.

bahahahahahahahahahahaha love it!

[snrygo]

[QUOTE=Shazriki;832439271
On that note, do you think your oatmeal bake would work in a 6"er? I don't have ramekins you see. [/QUOTE]hmm, ish.


cooking time would be reduced and you couldnt broil it :-/

[Bnizzle163]

I ordered a 6" spring form pan two days ago, too. Weird!! lol

Congrats on the sumo PR.

[anuragp122195]

Grats on the PR w/ sumo DL. And I expect great things from that 6" spring form