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  1. #16
    NOVICE FeelsGoodMan's Avatar
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    5/4/2012

    I fell off the wagon last night and gave into my girlfriend's baking skills. She made 18 little banana nut muffins and I ate 6 of those fuckers! They were fairly healthy but regardless, they are not on my meal plan. Up a few pounds this morning at 183 LBS. It's OK though, that's why I keep cardio in during the offseason. I'm insured and fully covered from mayhem...

    Speaking of cardio, I'm only doing cardio today (I'm actually walking on the treadmill as I type) and I'll be back in the gym tomorrow for legs.
    Last edited by FeelsGoodMan; 05-04-2012 at 07:00 AM.

  2. #17
    NOVICE FeelsGoodMan's Avatar
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    5/5/2012

    AM Weight
    181 LBS

    Current Macros
    275P/350C/40F - Training
    275P/350C/40F - Non Training

    Cardio
    60-90 min.

    Summary
    Ended up doing shoulders last night and I hit legs today as planned. Both solid workouts. I military pressed 75 LB dumbbells for 4 sets of 10, which is a good sign that my strength is coming back. Highlights from today's leg workout include hack squatting 495 x 4 sets of 12 and leg pressing 16 plates total for a few sets - the thing was loaded. I did all of this AFTER deadlifts (took it easy with 405 only today) and I still had all my pump and squeeze stuff after. I was toasted after...lol.

    I took some pictures post-workout as well, to assess my condition 1 week after the show. Still pretty lean. I'm definitely not as dry but being dry was only a temporary thing. My coach upped my carbs again by 50 grams so my new macros are 275P/350C/40F on training days and we just drop 50g of carbs on non-training so it's just 300g total.

    That's it for now. Gonna go enjoy Derby weekend. Might have a meal out tonight, but I'll keep it clean - lean meat, veggie, clean carb.
    Attached Images Attached Images
    Last edited by FeelsGoodMan; 05-05-2012 at 01:28 PM.

  3. #18
    OLYMPIAN data4's Avatar
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    Things seem to be rolling right along and you look really good. Keep it up Jeff.
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  4. #19
    NOVICE FeelsGoodMan's Avatar
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    Quote Originally Posted by data4 View Post
    Things seem to be rolling right along and you look really good. Keep it up Jeff.
    Thanks man! Next week I'm going to tighten things up for sure. This first week post-show has been spotty at best. Last Sunday (the day right after the show) was a complete shit fest. Tuesday I was on plan for 5 meals but had sushi for my 6th. Then Thursday I ate a half-dozen of my girlfriend's home made banana nut muffins. Today I had 2 meals per plan and my girl and I just finished a fairly large dinner at this fancy Italian place, followed by frozen yogurt. So really, this week I was only on plan 100% for 3 days...lol...

    I know what I can get away with though and I know there's a limit to my luck, so to speak, so I've just accepted the fact that the first week was rocky and that's fine but next week I gotta bring it in...41 out of 42 meals per week must be perfect. I know I can do it. I think I just needed a full week to cut loose. I haven't taken a break from cardio and lifting though, so it all evens out I think. Hopefully not too much damage has been done (judging from my recent pictures).
    Last edited by FeelsGoodMan; 05-05-2012 at 08:37 PM.

  5. #20
    OLYMPIAN data4's Avatar
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    Quote Originally Posted by FeelsGoodMan View Post
    Thanks man! Next week I'm going to tighten things up for sure. This first week post-show has been spotty at best. Last Sunday (the day right after the show) was a complete shit fest. Tuesday I was on plan for 5 meals but had sushi for my 6th. Then Thursday I ate a half-dozen of my girlfriend's home made banana nut muffins. Today I had 2 meals per plan and my girl and I just finished a fairly large dinner at this fancy Italian place, followed by frozen yogurt. So really, this week I was only on plan 100% for 3 days...lol...



    I know what I can get away with though and I know there's a limit to my luck, so to speak, so I've just accepted the fact that the first week was rocky and that's fine but next week I gotta bring it in...41 out of 42 meals per week must be perfect. I know I can do it. I think I just needed a full week to cut loose. I haven't taken a break from cardio and lifting though, so it all evens out I think. Hopefully not too much damage has been done (judging from my recent pictures).
    Ya def need to get on plan asap! Gotta take advantage of the rebound
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  6. #21
    NOVICE FeelsGoodMan's Avatar
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    5/6/2012

    AM Weight
    184 LBS

    Macros
    275P/300C/40F

    Cardio
    90 min. AM LI

    Workout
    INCLINE BB BENCH: 225 x 7, 5, 5, 4, 4
    FLAT DB BENCH: 90 x 10, 10, 10, 10
    DB FLY: 50 12, 12, 12, 12
    PEC DECK: 130 x 12, 12, 11, 9
    CLOSE GRIP BENCH: 155 x 10, 10, 165 x 10, 175 x 10
    WIDE GRIP BB CURL: 95 x 10, 10, 10, 10
    OVERHEAD ROPE EXTENSION: 65 x 12, 12, 12
    DB CURL: 30 x 12, 40 x 12, 12
    MACHINE DIP: 180 x 12, 200 x 12, 12
    MACHINE CURL: 70 x 12, 75 x 12, 12
    OVERHEAD DB EXTENSION: 25 x 15, 15, 15
    INCLINE BENCH CONCENTRATION CURL: 30 x 15, 15, 15

    Notes
    I had my "last hurrah" so to speak yesterday evening, throwing down some good Italian food and frozen yogurt with my girl, bringing a weeks' worth of fun eating to an end. It was a rocky first week, but that's to be expected post-show. Now I'm good to go and in a clear mindset to make this offseason as productive and clean as possible. I did extra cardio in the morning and dropped 50 carbs (down to 300). Usually they are 350 on training and 300 on non-training, but since I was pretty loaded from my cheat meal, I didn't think I would need 350g. Workout today was awesome. Took nearly 2 hours but I was a freight train through the whole thing. I love lifting on the weekends because I don't have to worry about time or work commitments.

    Here's my diet for today:

    photo-1.jpg

  7. #22
    NOVICE FeelsGoodMan's Avatar
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    5/7/2012

    AM Weight
    179.6 LBS

    Macros
    275P/300C/40F

    Cardio
    60 min. AM LI

    Workout
    OFF TODAY.

    Notes
    I think I've dropped most of the water from all my eating, looked pretty damn lean this morning. Once weight stabilizes, I can really start to grow. I think I may drop another 1-2 LBS given that my metabolism is raging right now and I'm keeping cardio in. No worries though, I can always just eat more.

    Gonna eat clean and on plan all week and have a cheat meal this Friday or Saturday. Jason said I get one "shit show" meal a week, and other times if I choose to dine out just estimate macros and make good choices. Works for me. Love the freedom of being in the offseason.

  8. #23
    OLYMPIAN The Solution's Avatar
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    Lmao at jason calling the cheat meal "Shit Show" me and you sure know how to pack away the cheat meals eh Jeff? Lets keep it clean this week and see what the scale does. Good work.
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  9. #24
    OLYMPIAN Steve56's Avatar
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    Quote Originally Posted by The Solution View Post
    Lmao at jason calling the cheat meal "Shit Show" me and you sure know how to pack away the cheat meals eh Jeff? Lets keep it clean this week and see what the scale does. Good work.
    Lol i got that term from J and use it all the time now haha

  10. #25
    NOVICE FeelsGoodMan's Avatar
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    Quote Originally Posted by The Solution View Post
    Lmao at jason calling the cheat meal "Shit Show" me and you sure know how to pack away the cheat meals eh Jeff? Lets keep it clean this week and see what the scale does. Good work.
    Hey Bob, I'm going to try your cheesecake recipe tonight!

  11. #26
    OLYMPIAN The Solution's Avatar
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    Quote Originally Posted by FeelsGoodMan View Post
    Hey Bob, I'm going to try your cheesecake recipe tonight!
    Few pointers
    - Make sure you have a spring form pan
    - Beat cream cheese first (bring to room temperature)
    - Mix dry in after you beat cream cheese (beat again and scrape sides with spatula)
    - Add in Greek Yogurt/Cottage Cheese Next (scrape sides)
    - Add in eggs 1 at a time (and mix on a slow speed)

    helps keep moisture in

    Spray the springform with cooking spray and bake

    here is my video on it:



    http://www.youtube.com/watch?v=jQ4XiBUc3PU


    I eat this at least 2x a week on prep! So macro friendly.
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  12. #27
    NOVICE FeelsGoodMan's Avatar
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    Quote Originally Posted by The Solution View Post
    Few pointers
    - Make sure you have a spring form pan
    - Beat cream cheese first (bring to room temperature)
    - Mix dry in after you beat cream cheese (beat again and scrape sides with spatula)
    - Add in Greek Yogurt/Cottage Cheese Next (scrape sides)
    - Add in eggs 1 at a time (and mix on a slow speed)

    helps keep moisture in

    Spray the springform with cooking spray and bake

    here is my video on it:



    http://www.youtube.com/watch?v=jQ4XiBUc3PU


    I eat this at least 2x a week on prep! So macro friendly.
    I just threw everything into a blender. Boom. Done. it's cooling now as I type. Should be good to go tomorrow, might have a slice for Meal 1.

  13. #28
    NOVICE FeelsGoodMan's Avatar
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    I'm so excited I wanted to post this right away - I got another macro bump so now I'm up to 310P/400C/60F on training days and 310P/350C/60F on non-training days. Getting my grow on now bishes.

  14. #29
    OLYMPIAN Steve56's Avatar
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    Quote Originally Posted by FeelsGoodMan View Post
    I'm so excited I wanted to post this right away - I got another macro bump so now I'm up to 310P/400C/60F on training days and 310P/350C/60F on non-training days. Getting my grow on now bishes.
    Looking like a bad ass diet!!

  15. #30
    OLYMPIAN The Solution's Avatar
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    Wont come out as great just throwing everything into a blender, but hope it came out ok!

    Next time try the steps above and see how different it comes out. I like to throw whatever I am going to eat in the freezer for 20-30 minutes before eating to make it thicker. Comes out like a brick! haha
    Last edited by The Solution; 05-08-2012 at 12:12 PM.
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