Time to Get Cereal : B-Nizzle Style

[JPlevell]

Your food porn looks like ****!!! LOL! Jk Billy... Wow you can eat that much for macros? What is your weight doing up or down or stay the same? Oh I see you lowered calories by like 150 a day when you did your deload? You said you were gaining some? You said you went from feeling full all the time to being ravenous hungry? You think that's in your head? You just dropped 150 calories per day, right?

[Bnizzle163]

Your food porn looks like ****!!! LOL! Jk Billy... Wow you can eat that much for macros? What is your weight doing up or down or stay the same? Oh I see you lowered calories by like 150 a day when you did your deload? You said you were gaining some? You said you went from feeling full all the time to being ravenous hungry? You think that's in your head? You just dropped 150 calories per day, right?

Ask questions much?

Yeah, I gained a little over 1lb a week on average for the past few weeks. A bit too fast for my liking, so I peeled back calories slightly. Being hungry definitely isn't in my head.

[Bnizzle163]

ffgy, pb, whey, almond milk, rice crispy treat, count chocolula, krave, pb cap'n, chocolate chips, bananas, puffed wheat


homemade pumpkin pie cheesecake (recipe below), banana nut xt proats


cheesy egg n beef w salsa mcmuffin, redskin hashbrowns, veggies


beef, bean, mexican rice and potato on toasted fajita shell, broccoli


baked banana bread oatloaf w vanilla sludge, pb, cookie butter, vanilla chips


burger and fries, 1.5 pumpkin pie pop tarts


pumpkin pie cheesecake
1lb ff cream cheese
1 egg + 1 white
8g. sf ff pudding mix (vanilla)
cinnamon
15g. splenda
420g. pumpkin (1 small can)
duncan hines frosting creations pumpkin pie packet

preheat oven to 350
mix all ingredients and beat well
put mixture in a greased pie tin
bake at 350 for 20 mins then lower oven to 200
bake at 200 for 50 mins - 1 hour
allow to set overnight

Macros
726cal
6.7 fat
83.6 cho
80.8 pro
100% delicious

Bumpity.

[Shazriki]

Strongly looking forward to the Smolov Jr. for squats. May well do that at some point after christmas to fast track things a little bit, so will be looking forward to this

[Bnizzle163]

Strongly looking forward to the Smolov Jr. for squats. May well do that at some point after christmas to fast track things a little bit, so will be looking forward to this

Day 1 was epic! I think I'm going to enjoy this program (until my hip flexors give out )

[Bnizzle163]

10-22-12 Smolov Jr. Week 1

mw : 177.2

squats
45x6
135x6
195x6
195x6
195x6
195x6
195x6
195x6

lat pull down
2x12

chins
bwx8
bwx6

calf raises
3x12

abs
3x12

misc.
So, first day of Smolov is in the books. It honestly wasn't all that bad. Obviously I'm just getting started with the program, but I think I'm going to enjoy it. I foamed rolled and stretched quite a bit tonight while watching the Bears game, and I plan to continue doing so every night. Recovery will be key!

I am also surpised that my weight dropped 1.8lbs this past week. I'm going to see how far I can push cals during smolov. I've heard of people getting away with some pretty ridiculous numbers . I'll be hangning around 90/500/215-225 until I see what my weight does. Looking forward to 5x7 on Wednesday!

[jpfaherty]

I'm very interested in the caloric intake too! Keep us posted on the weight over the next 3 weeks

[Tengil]

Would the oatloaf be something like the regular pumpkin loaf but with oats subbed in for a portion of the flour?

[Bnizzle163]

I'm very interested in the caloric intake too! Keep us posted on the weight over the next 3 weeks

Will do, sir, will do.

Would the oatloaf be something like the regular pumpkin loaf but with oats subbed in for a portion of the flour?

Actually, it was more similar to baked oatmeal. I can't remember the exact recipe, but it was something like :
60g. oats
50g. pancake mix
12g. sf pudding mix
8g. splenda
4oz almond milk
1tsp vanilla
60g.banana
1 egg + 1 white
80g. apple sauce
1tsp baking powder

Baked at 350 for 35 minutes, then set to cool in the fridge and topped with sludge. It was delicious!

[andyboi]

i laughed at how you ate 1.5 pumpkin pie poptarts hahaha what do you do with the other half? I'd be way too tempted to consume that whole bad boy

they're so amazing!!!

[Bnizzle163]

i laughed at how you ate 1.5 pumpkin pie poptarts hahaha what do you do with the other half? I'd be way too tempted to consume that whole bad boy

they're so amazing!!!

Lol. I'm weird like that . I usually use the other half and throw it in some gy concoction that I bring to work for a snack.

[jzpowahz]

i laughed at how you ate 1.5 pumpkin pie poptarts hahaha what do you do with the other half? I'd be way too tempted to consume that whole bad boy

they're so amazing!!!

I agree. I figure they come in 400cals at a time

[Tengil]

Will do, sir, will do.
Actually, it was more similar to baked oatmeal. I can't remember the exact recipe, but it was something like :
60g. oats
50g. pancake mix
12g. sf pudding mix
8g. splenda
4oz almond milk
1tsp vanilla
60g.banana
1 egg + 1 white
80g. apple sauce
1tsp baking powder

Baked at 350 for 35 minutes, then set to cool in the fridge and topped with sludge. It was delicious!

Thank you, sir! Will try.

[Bnizzle163]

I agree. I figure they come in 400cals at a time

I had three at work today to go along with a beef stir fry I made

Thank you, sir! Will try.

Let me know how it turns out, man.

[Bnizzle163]

10-24-12 Smolov Jr. Week 1

squats
45x5
135x5
210x5
210x5
210x5
210x5
210x5
210x5
210x5

bench
45x8
135x8
155x12 (3 sets)

misc.
Not going to lie, I was pretty dead after the squats lol. I decided to call it a day after hitting a few sets of bench. I told myself, "Hey, I got through the squats, why not call it a day?" It was just one of those days where I wasn't feeling it, and didn't feel like forcing the issue.

I'm off from work tomorrow, so I'll be catching up on some school work before football practice. We have a playoff game on Saturday and we're the underdogs. We ended up slipping a bit in the last couple weeks and went from 3rd to 6th (top 8 teams make playoffs). We came up with some new plays and we'll be throwing some razzle dazzle at em! We have a lot of different looks now, with the running back going under center and our qb going in the slot. Should confuse the other team... hopefully lol.

Day three tomorrow with 8x4!

proats


italian chicken english muffins, pop tart, cornbread w smart balance


pumpkin loaf w cookie butter sludge n pb


protein pancakes


oatcrust pizza, pop tart, whites + hashbrowns


junkbowl - rice crispies, krave, chocolate mini wheats, cookie butter, pb, golden grahams bar, hello panda cookies, bananas

[Bnizzle163]

choco mint proats w andes mints


chicken sausage n mozz over brown rice w gravy, wb pop tart


layer protein cake - true protein cookie dough, chocolate, w pb, choc chips, caramello


pumpkin funfetti pancakes


oatcrust beef pizza, booberry cereal, pop tart

[dchan8]

True protein? You mean from True Nutrition?
Killing it in here, as always. Slipping from 3rd to 6th isn't terrible, per se.

[jzpowahz]

definitely have those days doing smolov! Priorities

Epic food as usual. What did you think of the oatcrust pizza?

[rakan92]

Recipe for the protein pancake if u don't mind sir ?

Thanx in advance

[vitornoob]

wait, are you running smolov for Squats?

baked oatmeal looks delish, what is a good substitute to pancake mix? normal flour?

[Bnizzle163]

True protein? You mean from True Nutrition?
Killing it in here, as always. Slipping from 3rd to 6th isn't terrible, per se.

Yessir! I ordered that stuff a LONG time ago. It's probably expired, but still tastes good

definitely have those days doing smolov! Priorities

Epic food as usual. What did you think of the oatcrust pizza?

Yeah, the squats are the important part. On days I feel up to it, I'll do more, but I need that recovery for squatting 4x's a week.

I love the oatcrust pizza. I got that recipe from snrygo.

Recipe for the protein pancake if u don't mind sir ?

Thanx in advance

My usual recipe is like 80g. flour, 1 egg, 1tsp baking powder, 50g. ffgy, 1 scoop protein powder, 4oz almond milk

wait, are you running smolov for Squats?

baked oatmeal looks delish, what is a good substitute to pancake mix? normal flour?

Yep, that is correct!

Flour + a little baking powder would work just fine

[vitornoob]

Yep, that is correct!

Flour + a little baking powder would work just fine

so is there a Smolov Jr for Squat? I was unaware

[dchan8]

I've got a few flavors from True Nutrition, they taste pretty good. Some of them taste pretty similar to each other, though.

[Bnizzle163]

so is there a Smolov Jr for Squat? I was unaware

You can do smolov jr for any compound lift. Now you are aware

I've got a few flavors from True Nutrition, they taste pretty good. Some of them taste pretty similar to each other, though.

I've only tried a couple. Any you recommend for future reference?

[dchan8]

Creamy peanut butter!

[Bnizzle163]

Creamy peanut butter!

And I LOOOOVE pb, so that would probably knock my socks off. Thanks!

[dchan8]

They're also got chocolate peanut butter cup, but I haven't tried that one.

[Bnizzle163]

10-26-12 Smolov jr Squat - Week 1

squat
45x4
135x4
225x4
225x4
225x4
225x4
225x4
225x4
225x4
225x4

calf raises
3x10

pull ups
bwx8
bwx7 - I was toast

10-27-12 Smolov Jr Squat - Week 1

squat
45x3
135x3
240x3
240x3
235x3
235x3
235x3
235x3
235x3
235x3
235x3
235x3

bench
45x8
135x8
185x8 (3 sets)

misc.
Yeah, this program is going to be brutal . I have been stretching and foam rolling every day, and will continue to do so. I'm fricking beat up though, but I'm loving it! I did my workout today in the evening, and it was definitely different since I'm used to training in the am. Got er done though!

Lost our playoff game today. We were up 7-0 at the half and then just a ton of drops and little mistakes cost us the game. More free time now though! I'm heading out, so keeping it brief. Enjoy some foodzz!!

pumpkin loaf w cookie butter sludge, cadbury eggs + pb


red velvet pancakes - hnnggg. didn't even need syrup!


chicken sausage, potato, bean and egg tacos. oreos, brussel sprouts


egg whites, sweet potato + cookie butter, boo berry cereal


junk bowl - pumpkin, puffed wheat, ffgy, cookies n cream casein, almond milk (done overnight oats style), marshmallow pebbles, count chocula, pb, bananas, milky way, hot chocolate pop tart


pumpkin vanilla protein pancakes, smart balance, apples


oatcrust spicy chicken pizza, boo berry cereal

[Frankdaddy]

Shoulda put a few spoons of granulated sugar in a bowl and small amount of almond milk together and made a glazed icing for the velvet pancakes Did you use traditional food coloring and buttermilk or what way did you go about it?

[Bnizzle163]

Shoulda put a few spoons of granulated sugar in a bowl and small amount of almond milk together and made a glazed icing for the velvet pancakes Did you use traditional food coloring and buttermilk or what way did you go about it?

That sounds like it would rock! I actually used this

Compliments of Chef Bob!