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

[Dexter3000]

Looking good bro!

re: Sumo, I always thought the goal was to have your legs and back locked out at the same time? Looking at your video, as far as I can see, your legs are locked out before your back. Am I doing it wrong or does it not really matter that much you think? Just wondering..

[Shazriki]

bahahahahahahahahahahaha love it!

hmm, ish.


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

I could always do the initial bake and then remove to a plate for broiling though, couldn't I? That's the beauty of springforms, they stick to nothing.

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

Congrats on the sumo PR.

As Brendan said above it appears to be cheesecake season! And thanks bro!

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

Thanks man! And in fact the cheesecake wasn't as much of a disaster as I initially thought, only a small amount spilled over so that was good, pics later!

Looking good bro!

re: Sumo, I always thought the goal was to have your legs and back locked out at the same time? Looking at your video, as far as I can see, your legs are locked out before your back. Am I doing it wrong or does it not really matter that much you think? Just wondering..

From my understanding the advantage of sumos was that for people with short torsos relative to their legs it made it easier for them to keep their back neutral while deadlifting. The locking out of the legs may not always be at the same time as the torso since if your stance is wider (and mine is wide) they will lock out slightly before the back does. Also consider that my weakest point is at the top just before locking the back out, so maybe if I worked on that things would be more in synch. If that makes sense.

I don't think it matters too much, as long as your back is in the proper position and your body hurts in all the right places the next day

[brendbro]

And in fact the cheesecake wasn't as much of a disaster as I initially thought, only a small amount spilled over so that was good, pics later!

the anticipation is KILLING me!!

I'm not sure what I'd like to do for my first one; I'd like to go simple to get a feel for the recipe etc as you said, but at the same time I'm bored of simple and I want to make something really unique... decisions, decisions!

[vitornoob]

I have already seen the pic....fuuuarkk!!! mirin as hell

btw, great job in your DL


NBB T-shirt , ehhh???

[Dexter3000]

From my understanding the advantage of sumos was that for people with short torsos relative to their legs it made it easier for them to keep their back neutral while deadlifting. The locking out of the legs may not always be at the same time as the torso since if your stance is wider (and mine is wide) they will lock out slightly before the back does. Also consider that my weakest point is at the top just before locking the back out, so maybe if I worked on that things would be more in synch. If that makes sense.

I don't think it matters too much, as long as your back is in the proper position and your body hurts in all the right places the next day

Oh yeah, definitely agree. I also took a bit more flexible approach to form (keeping it safe, of course) w.r.t. how wide my stance is and stuff like that. Do what feels best for your body and how you can lift heavy and safely. Everyone's different anyway.


I tweaked my cheesecake recipe a bit too, it's fun to play around with. BTW I also just got a new kitchen machine/mixer unit with spinning bowl, fukking epic! so much more easy to make batters, fluff etc. Just put all ingredients in there and let the mixer do the work

/diary

[Shazriki]

the anticipation is KILLING me!!

I'm not sure what I'd like to do for my first one; I'd like to go simple to get a feel for the recipe etc as you said, but at the same time I'm bored of simple and I want to make something really unique... decisions, decisions!

Dude the possibilities are endless. I can tell you that based on the texture of my first attempt there is quite a lot of scope for messing around the with the base and toppings are whatever you want

I have already seen the pic....fuuuarkk!!! mirin as hell

btw, great job in your DL


NBB T-shirt , ehhh???

Haha thanks man! Feels good to be making solid progress with the sumos. As for the NBB shirt, it's been a standard part of my gym apparel lately, people need to know I mean business!

Oh yeah, definitely agree. I also took a bit more flexible approach to form (keeping it safe, of course) w.r.t. how wide my stance is and stuff like that. Do what feels best for your body and how you can lift heavy and safely. Everyone's different anyway.


I tweaked my cheesecake recipe a bit too, it's fun to play around with. BTW I also just got a new kitchen machine/mixer unit with spinning bowl, fukking epic! so much more easy to make batters, fluff etc. Just put all ingredients in there and let the mixer do the work

/diary

Exactly, and deadlifts will look different for everyone so as long as you find the optimal form for yourself that's all that matters.

How did you tweak the recipe? I think I'm going to go and buy another springform tomorrow so I can make two in one go. The batter was actually too much for a single 6" but I think it'll make two very nice cheesecakes if split between two forms. Will leave room for a solid base too. A good choice on getting a stand mixer my man, they're the way to go! The rotating bowl just makes it so easy to bake, it's a must-have.

[Shazriki]

Day 37: 21 weeks, 3 days out

Wrote out and update, but it was deleted due to being tired as phuk and accidentally closed my browser. SO cliffs:

Had some interesting lectures today on marketing and wing aerodynamics
Cardio was a blast as usual
Body is feeling the cal drop, not in a bad way but in a "give me more food or I might have to lose some weight" kind of way
Cheesecake was eaten

Good night

Morning weight

195.2

Cardio

Elliptical Trainer:

0:31:17 || Moderate
401kcal burned

Nutrition

230P/246C/55F

Turkey sandwich



Ground turkey, onions, mushrooms, green peppers, chopped tomatoes and baked fries



Cookies n Creme cheesecake (because I used CnC whey)

Overflowed the springform, but still came out with the proper texture. The exposed cheescake got caramelized a bit but still tasty.



Topped with cinnamon-cream cheese frosting and chocolate chips:

[hamiltronj]

Just now getting in. It is cool to see all the great looking food and different changes to you diet along the way. Keep it up!

[snrygo]

topping a cheesecake w sludge... will be doing this next time

gjmm!

[anuragp122195]

topping a cheesecake w sludge... will be doing this next time

gjmm!

Either that or fluff. Fluff is more like a whipped, creamy topping while sludge is more of a glaze/sauce. I tried both on cheesecakes+pies and they are both amazing. (Just brainstormed an awesome idea: Make a lemon cream pie and top with XF LCP Fluff or sludge)

[Dexter3000]

How did you tweak the recipe? I think I'm going to go and buy another springform tomorrow so I can make two in one go. The batter was actually too much for a single 6" but I think it'll make two very nice cheesecakes if split between two forms. Will leave room for a solid base too. A good choice on getting a stand mixer my man, they're the way to go! The rotating bowl just makes it so easy to bake, it's a must-have.

I use a 8" now, can't find a 6" anywhere here. But it works perfectly.

I added a bit more Whey (60g instead of 45g) and due to package sizing over here my cream cheese/quark ratio is a bit different (more cc). Also made one with cottage cheese instead of quark, which I yet have to taste but looks awesome. And I made one with non-flavored and non-sweetened whey powder, added 25g cacao. Definitely worth a try! VERY chocolate'y and only adds ~80 calories.

Yeh, the mixer is awesome!

More whey = more cakey. I like that, although the more dense and moist cheesecakes are great too.

I think I'll just mix up these variations to keep it different each time. Then we also have different whey flavors and toppings so much variation possible!

Haven't used any toppings yet. Have to look for a low cal one.. fluff sounds good!

Either that or fluff. Fluff is more like a whipped, creamy topping while sludge is more of a glaze/sauce. I tried both on cheesecakes+pies and they are both amazing. (Just brainstormed an awesome idea: Make a lemon cream pie and top with XF LCP Fluff or sludge)

Will try, good idea!

[snrygo]

Either that or fluff. Fluff is more like a whipped, creamy topping while sludge is more of a glaze/sauce. I tried both on cheesecakes+pies and they are both amazing. (Just brainstormed an awesome idea: Make a lemon cream pie and top with XF LCP Fluff or sludge)

donotwant.gif

sludge at the most brotato. fluff+cheesecake=custy IMHO

[Shazriki]

Just now getting in. It is cool to see all the great looking food and different changes to you diet along the way. Keep it up!

Hey man glad to have you along for the ride! Always good to have an extra set of eyes to keep me in check

topping a cheesecake w sludge... will be doing this next time

gjmm!

Cream cheese frosting brah, not sludge! Although I have done sludge before and it rawks.

Either that or fluff. Fluff is more like a whipped, creamy topping while sludge is more of a glaze/sauce. I tried both on cheesecakes+pies and they are both amazing. (Just brainstormed an awesome idea: Make a lemon cream pie and top with XF LCP Fluff or sludge)

I've actually decided that I dislike protein fluff. There is some mentally phucked about eating something so voluminous that actually still leaves you hungry. It literally stretches your stomach for like 30 mins and then you're like, wtf happened. But that's just me.

That said, LCP cheesecake would be awesome.

I use a 8" now, can't find a 6" anywhere here. But it works perfectly.

I added a bit more Whey (60g instead of 45g) and due to package sizing over here my cream cheese/quark ratio is a bit different (more cc). Also made one with cottage cheese instead of quark, which I yet have to taste but looks awesome. And I made one with non-flavored and non-sweetened whey powder, added 25g cacao. Definitely worth a try! VERY chocolate'y and only adds ~80 calories.

Yeh, the mixer is awesome!

More whey = more cakey. I like that, although the more dense and moist cheesecakes are great too.

I think I'll just mix up these variations to keep it different each time. Then we also have different whey flavors and toppings so much variation possible!

I've decided that the next "variation" I'm going to try isn't a variation at all.. instead I'm going to halve the recipe and add a base of crushed cheerios and maple syrup and possible use a scoop of xf UP 2.0 cinn roll instead of the whey I have. The problem with the full recipe is that since I have no access to FF cream cheese (only 5%), the amount of cream cheese + the two eggs makes the protein/fat ration not so great. Plus 120g of protein in one cake does not leave me much protein for "real" food sources (I like meat lol).

So yea I'm going to halve the recipe and add a base, should be tasteh.

donotwant.gif

sludge at the most brotato. fluff+cheesecake=custy IMHO

yea fluff in general doesn't rank highly for me. Cheesecakes demand a light glaze or some frosting, but I've never been a fan of loading it up with a lot of sauce or anything.

[Dexter3000]

I've decided that the next "variation" I'm going to try isn't a variation at all.. instead I'm going to halve the recipe and add a base of crushed cheerios and maple syrup and possible use a scoop of xf UP 2.0 cinn roll instead of the whey I have. The problem with the full recipe is that since I have no access to FF cream cheese (only 5%), the amount of cream cheese + the two eggs makes the protein/fat ration not so great. Plus 120g of protein in one cake does not leave me much protein for "real" food sources (I like meat lol).

So yea I'm going to halve the recipe and add a base, should be tasteh.

Well, you don't HAVE to eat the whole cake in one setting But I understand you gotta work with your macros. For me it's the opposite. I use 4% fat cream cheese (no fat-free here either) and it's a nice fat source for me, since I'm usually quite low on fat intake.

Regardless, half a cake like this is filling and satisfying enough to work those macros in at any time, for me.

Looking forward to that cake of yours though, cheerios base sounds incredible!!

[Shazriki]

Well, you don't HAVE to eat the whole cake in one setting But I understand you gotta work with your macros. For me it's the opposite. I use 4% fat cream cheese (no fat-free here either) and it's a nice fat source for me, since I'm usually quite low on fat intake.

Regardless, half a cake like this is filling and satisfying enough to work those macros in at any time, for me.

Looking forward to that cake of yours though, cheerios base sounds incredible!!

Haha it's not so much about eating the cake in one sitting, it's more the fact that I don't like to dedicate that much protein (usually) to a dessert. 60g protein per half cheesecake is already a good chunk of my protein intake, and it's not as filling as the equivalent meat or whatever. Having said that, as far as cheesecake recipes go this one is pretty filling.

So for me, it would be better to just halve the recipe and eat it in one go.

Edit: but my main motivation is really to do with the fact that the recipe makes too much batter for my single springform, and I'm not going to go out and buy another just for the sake of splitting it up, I'd rather modify the recipe to fit into my single springform

I'm excited to make my next one though! And yea the base is going to rock

[Bnizzle163]

Made my cheesecake this morning. She's chillin the fridge so I can get intimate with her tomorrow

[Shazriki]

Day 38: 21 weeks, 2 days out

Had to get my workout in nice and early today since I had group stuff to do mid-morning. It felt like Monday S'all good though because this workout officially concluded my reset. Yep, squats are now back to normal and I've either improved form or made progress over my lifts from a couple of months ago. I say this time and time again (maybe not here, but to myself): the pleasure of this journey is the satisfaction you get from setting out a plan, following it, and seeing the results it produces. Not only are squats back but I'm feeling more than good to continue bumping the weight on them - but now I'll slow things down a little bit as the diet gets steeper and also just to not gas out my momentum when it's so nicely built up.

Rest of the workout was slick, bench felt a little harder today than it has in recent sessions, but that's likely a combination of the dumbbell PR on monday and the pressing on wednesday, so I'm not too worried. The back-off sets are definitely helping, so I have no doubt I'll be stronger next week. Plus mentally I wasn't 100% there since it was a fairly rushed session. It was my second week of doing pendlay rows from mid-shin and I have to say I'm really liking them. Even though I've dropped the weight the lats are definitely getting pounded, most likely because I'm now better able to keep my back parallel to the ground, eliminating as much leg drive as possible.

Pretty excited to get into the gym next week! Some more heavy squatting and now on wednesdays I've dropped front squats and will start doing a quad-dominant leg press. The front squats just haven't been agreeing with my lower back for whatever reason, and I've been doing them for long enough that it's fair to try something new. And from an ego perspective it's awesome because leg press poundages are always WTF.

In non-bb news we had one of our first important group meetings today, where we gave out all the roles, who's going to do what for the airplane. I got assigned aerodynamics, which gives me a nerd boner because it's challenging and also one of the things I'm really interested in. Ok, it wasn't just a nerd boner...

Have a good weekend everyone!

Morning weight

195.6

Training

Barbell Squat:

280.5 lb x 6 reps
253 lb x 7 reps
Finally back to my old numbers! Time to progress.

Barbell Bench Press:

187 lb x 5 reps
170.5 lb x 7 reps
126.5 lb x 10 reps
126.5 lb x 10 reps
126.5 lb x 10 reps
This felt harder this week, probably due to setting a PR on monday, but the drop-sets are helping

Pendlay Row:

181.5 lb x 7 reps
165 lb x 8 reps
Performed on blocks from mid-shin

Seated Calf Raise:

264 lb x 12 reps
264 lb x 5 reps
264 lb x 5 reps
264 lb x 5 reps
264 lb x 5 reps
264 lb x 5 reps
Myo-reps

Seated Leg Curl:

154 lb x 13 reps
154 lb x 4 reps
154 lb x 4 reps
154 lb x 4 reps
154 lb x 4 reps
Myo-reps

Nutrition

226P/247C/55F

Rest of the cheezcake with choc syrup

This was my protein for lunch lol



Roast chicken and rutabagas with cauliflower/broccoli mash

[brendbro]

hell yes on getting dem squats back up brohammer literally showcasing the power of resetting.

If I can somehow manage to get in a work out early without potentially mucking up because of not getting enough sleep, then that's just about the best thing ever IMO

in cheesecake news; I could not find a 6" pan anywhere so will be giving it a go in my 8" cake tin, hopefully doesn't muck up the recipe all that much. I've got a pretty good idea of what flavour I'm going to try as well.

[Dexter3000]

Haha it's not so much about eating the cake in one sitting, it's more the fact that I don't like to dedicate that much protein (usually) to a dessert. 60g protein per half cheesecake is already a good chunk of my protein intake, and it's not as filling as the equivalent meat or whatever. Having said that, as far as cheesecake recipes go this one is pretty filling.

So for me, it would be better to just halve the recipe and eat it in one go.

Edit: but my main motivation is really to do with the fact that the recipe makes too much batter for my single springform, and I'm not going to go out and buy another just for the sake of splitting it up, I'd rather modify the recipe to fit into my single springform

I'm excited to make my next one though! And yea the base is going to rock

Haha, I understand.

Let me know when you have a good recipe for about half the batter of the 'original'..

[Shazriki]

Made my cheesecake this morning. She's chillin the fridge so I can get intimate with her tomorrow

Three-way or you not going to share with your gf?

hell yes on getting dem squats back up brohammer literally showcasing the power of resetting.

If I can somehow manage to get in a work out early without potentially mucking up because of not getting enough sleep, then that's just about the best thing ever IMO

in cheesecake news; I could not find a 6" pan anywhere so will be giving it a go in my 8" cake tin, hopefully doesn't muck up the recipe all that much. I've got a pretty good idea of what flavour I'm going to try as well.

Seriously it was a fap-worthy workout bro. I was able to breathe a sigh of relief and just say "yea... I'm back." Earlier training sessions are OK even if you're not 100% rested, since after the morning cup of coffee you're wired anyway. The problem is afterwards once the adrenaline leaves you and it's 11am and you're looking for a bed to nap on

I think Dexter VVVV has been getting good results with an 8" form, I would say use the same temperatures as in the instructions but just reduce the times and check the cake more often. That's what I'm going to do with my next attempt!

Haha, I understand.

Let me know when you have a good recipe for about half the batter of the 'original'..

Will do

[Shazriki]

Day 39: 21 weeks, 1 day out

Just a chill lil' day today! Did a bit of work and grocery shopping in the morning, made some lunch, played some skyrim, and did my cardio in the late afternoon. I've actually really been digging doing my cardio a few hours after eating the past couple of weeks, I think I might make a habit of it.

Even though today was fairly uneventful in my activities it was a landmark day for this prep, as it's the first day that I hit a legit new low. Finally after weeks of tinkering with the variables we seem to be on the right track - and it feels great. To say I wasn't getting slightly anxious at the stickiness of my weight would have been an outright lie, so this is the kind of mental reinforcement I need at this stage. Hunger is developing slightly, but it's nothing I can't handle. Now that I'm moving towards the prize I can't take my eyes off it!

Morning weight

193.4 - new low

Cardio

Elliptical Trainer:

0:30:17 || Moderate
401kcal burned

Nutrition

221P/248C/57F

Salade Lyonnais (except with turkey bacon)



Pumpkin proats with blueberries and PB

[DTrulez616]

Proats look great!

Are you a coffee drinker because coffee blunts hunger like none other.

[Bnizzle163]

New low New low New low!!!

I agree with DTrulez. Coffee definitely kills my hunger fo sho.

[andyboi]

Congrats on the new low brother!!! Something is working

[raiku5]

Awesome progress nice to see ya killing it. Also plus you're squatting more than 80lbs your weight! By the way what's Fitocracy? Anyway keep it up(but you would even if knowone said that).

[Shazriki]

Proats look great!

Are you a coffee drinker because coffee blunts hunger like none other.

Thanks bro! Yea I love my coffee, and it does certainly help, but sometimes you just have to deal with hunger. You can't be drinking something constantly 24/7. But yea I get 2-3 cups of coffee per day, and these are very strong - almost like tar

New low New low New low!!!

I agree with DTrulez. Coffee definitely kills my hunger fo sho.

w00t I was so stoked to get that! Finally getting things on the road!

And yea coffee is good but if I get hungry at like 6pm-7pm I tend to just deal with it until I make food since I need to make sure my sleep stays top notch.

Congrats on the new low brother!!! Something is working

Thanks dude, DEFINITELY feels like we're on the right track with the combination of macros and training now. Now just hope they keep producing results!

Awesome progress nice to see ya killing it. Also plus you're squatting more than 80lbs your weight! By the way what's Fitocracy? Anyway keep it up(but you would even if knowone said that).

Hey dude, long time no see! Appreciate the words my friend.

Fitocracy is an online community which is set up as a way to log your workouts and earn points and levels for the exercises you do. Built into it are quests and achievements you can receive for doing landmark weight-room or exercise accomplishments (squat 2xBW, run 10km, etc.). It's a cool way to log your workouts and of course once people start "following" you it's another source of accountability.

PM me your email if you want an invite

[bigryan03]

OH HAI!!!!!! IN FO SHEEZY! Looking through your log, i have been missing out on some of dat epicness we call food pr0nz. Seriously the stuff you make is incredible!

[Willgetnice]

In 4 food pronz good luck homie

[snrygo]

In 4 food pronz good luck homie

Luck is for people who aren't dedicated

Moses needs no luck

[Shazriki]

OH HAI!!!!!! IN FO SHEEZY! Looking through your log, i have been missing out on some of dat epicness we call food pr0nz. Seriously the stuff you make is incredible!

Sup Ryan, glad to have you in! And yea there a couple of good pics scattered here and there You're just in time to see the piles of broccoli and veggies get higher and higher as I get deeper into prep!

In 4 food pronz good luck homie

Word! Welcome in brother, and thanks for the well-wishing!

Luck is for people who aren't dedicated

Moses needs no luck

Appreciate it Matt, means a lot!

We can all use a bit of luck, but if you have the drive you can usually make enough to supply yourself