The Hunger for Success: The Solution's Offseason

[The Solution]

Ended my cut 3 months ago eating 1750 calories daily. Now upward to 3200 daily and a cheat meal and woke up to a new low than when I ended my cut (166.4)

For being 3 months and almost double my kcal intake I have never experienced this on a reverse and 3 months into it

[The Solution]

Cellucor Chocolate Chip Cookie Dough Pumpkin Cookies


http://www.youtube.com/watch?v=78rBIhTdkw4

Recipe

Dry:


34g Cor Performance Whey (Chocolate Chip Cookie Dough)
40g Oatmeal (MyOatmeal.com PB and Banana Bread Flavor)
40g Complete Pancake Mix (Extra Fluffy)
8g SF/FF Pudding Mix (Vanilla)
3g Splenda
2g Cinnamon
Dash of Trader Joes Pumpkin Pie Spice
3g Baking Powder

Wet:

2 Egg Whites or 70g Egg Beaters
3 TBSP or 61g (1/4 Cup) Pumpkin
Dash of Vanilla Extract

Topping/Filling:
None



Directions

Pre-Heat oven to 350 degrees

In a large mixing bowl combine Whey Protein, Complete Pancake Mix, Baking Powder, Splenda, SF/FF Pudding Mix, and Oatmeal (or you can grind it up into a powder and add it this way)

Add in the Egg Whites/Egg Beaters + Pumpkin + Vanilla Extract and then mix with a spoon to a very thick consistency that should stick to your spoon.

Line a Cookie Sheet or Baking Pan with Aluminum Foil and spray with cooking spray

Evenly disperse a small portion onto the sheet and keep the portions at least 1” apart. The reason being is they will expand while cooking and you do not want them to overlap.

Cook for 8-9 Minutes and pull out of oven. Allow cooling for at least 5 minutes on a cooling rack.

Enjoy!


Macros

For All Cookies Made: (6 For My Recipe Depending on Size)

Calories ~ 525
Protein ~ 41g
Carbs ~ 75g
Fat ~ 6g

[The Solution]

Metro Fitness Delaware Ohio with Austin Stout, his G/F and Ant Villa (off bb.com and Cellucor Boards)


Inov8 Elite Performance
Mesocycle #16
Week 1 Day 4


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


Smith Machine Incline Bench Press 1:1:1:1
185 x 6
195 x 6
205 x 6
215 x 6
225 x 6


Slight Incline DB Bench Press 5:2:1:2
70's x 4 (4 Sets)


Pec Dec (timed set) 1:1:1:1
115 x 30 Seconds (3 Sets)


HS Lateral Raise (accumulation set) 1:2:1:1
65 x 8 ---> 80 x 5 --> 90 x 5 (3 Sets)


Db Overhead Press 3:1:1:2
60's x 6
65's x 6
70's x 6
75's x 6
80's x 6


Band Pull Aparts (timed sets) 1:3:1:1
Band x 30 Seconds (3 Sets)


A1: Hanging Leg Raise
BW x 15 (4 Sets)


A2: Machine Crunch
80 x 15 (4 Sets)


Post-Workout:


Provolone and Jalapeño Cheddar Meatball Subs

[The Solution]

Inov8 Elite Performance
Mesocycle #16
Week 1 Day 5


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


Bent-Over DB Row 1:1:1:1
70's x 6
80's x 6
90's x 6
100's x 6
110's x 6
120's x 6


A1: Smith Machine Deadstop Rows 1:2:1:1
3 25 Pound Plates x 8 (3 Sets)


A2: Reverse V Bar Pulldown 1:2:1:2
110 x 8 (3 Sets)


SA Chest Supported Machine Row 2;2:1:2
1 Plate + 25lb Plate x 8 (3 SetS)


BB Shrugs (dropset) 1:1:1:2 N/A
315 x 15 ---> 225 x 10 --> 135 x 10


B1: Seated Alternating DB Curls 1:1:1:2
20's x 8 (3 Sets)


B2: Underhand Pressdown 1:1:1:2
140 x 12 (3 Sets)


B3: Reverse EZ Bar Curl 1:1:1:2
60 x 10 (3 Sets)


B4: Banded Bench Dips 1:1:1:2
Band + 2 Plates/Side x 10 (3 SetS)


Standing Calf Raise (timed sets) 1:1:1:2
225 x 30 Seconds (4 Sets)


Post-Workout:


Chicken Fried Black Bean Rice Stirfry:

[The Solution]

Inov8 Elite Performance
Mesocycle #16
Week 2 Day 1


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


HS Flat Chest Press 1:1:1:1
3 Plates +10 /Side x 10 (3 Sets)


+10 Pounds


Slight Incline DB Bench Press 1:1:1:1
80's x 6
90's x 6
100's x 6 --> 70's x 6


Pec Dec 2:1:1:2
130 x 10 (4 Sets)


Overhead Machine Shoulder Press 1:1:1:1
1 Plate/Side x 20 (3 Sets)


A1: Seated DB Front Raise 1:1:1:1
20's x 12 (3 Sets)


A2: Bent Over Reverse Lateral
15's x 8 (3 Sets)


Lying Leg Curl 2:1:1:1 10 sec Rest
80 x 6 (7 Sets)


+ 1 Set


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


Weighted Abs
BW + 25lb Plate x 15 (4 Sets)


Post-Workout:


Sweet Potatoes + PB Marshmallow Pudding + Banana's + Cookie Butter

[Curt James]

(snip) Slight Incline DB Bench Press 1:1:1:1
80's x 6
90's x 6
100's x 6 --> 70's x 6 (snip)

Does that indicate a drop-set? Great numbers!

[The Solution]

Does that indicate a drop-set? Great numbers!

Yup

[The Solution]

Comparison Picture
April 2010 vs October 2014
180 vs 170 Pounds
Leaner, Stronger pound for pound, and More Defined.. Progress in the works.

[Granite-Dawg]

Bob,

That is great progress!!!

[The Solution]

Inov8 Elite Performance
Mesocycle #16
Week 2 Day 2


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


A1: Low Pulley Row 1:2:1:2
120 x 8 (3 Sets)


A2: Rope Pullover 2:1:1:1
40 x 10 (3 Sets)


B1: Neutral Grip Lat Pulldown 1:2:1:2
110 x 10 (3 Sets)


+2 Reps


B2: Mid Shin Rack Pull 1:1:1:1
335 x 8 (3 Sets)


Single Arm Supinated Low Pulley Rows 1:1:1:1
20 Each Hand x 10 (3 sets)


DB Cross Body Hammer Curls (alternating) 1:1:1:1
35's x 10 (3 Sets)


Machine Preacher Curls:
45 Pound Plate x 10 (4 Sets)


Seated Calf Raise 2:2:1:2
2 Plates + 10 x 8 (3 Sets)


Calf Press on Machine Leg Press (dropset followed by 20 sec stretch) 1:1:1:1
4 Plates x 20 --> 3 Plates x 15 --> 2 Plates x 10 + 20 Second Stretch




Post-Workout:


Stuffed Peppers + Veggies:

[The Solution]

Inov8 Elite Performance
Mesocycle #16
Week 2 Day 3


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


Lying Leg Curl 1:1:1:1
90 x 15 (2 Sets)


Single Leg Machine Press + Tear Drop Partials 1:1:1:2
2 Plates/Side +10 x 10 + 8 Partials (3 Sets)


+10 Pounds


Barbell Squat (Eccentric Focus) 5:2:1:2
285 x 5 (3 Sets)


+10 Pounds


A1: DB Straight Leg Dead Lift 3:3:1:1
90's x 6 (3 Sets)


A2: DB Walking Lunges
50's x 12 Steps (3 Sets)


V Bar Pressdown 2:1:1:2
150 x 10- (4 Sets)


+1 Set


Single Arm Cable Pressdown (Between Each Arm No Rest)
35 Each Hand x 15 (3 Sets)


+1 Set / 5 Reps


Post-Workout:


Wegmans Under The Boardwalk:

[The Solution]

Cellucor Cinnamon Swirl Pumpkin Mousse Pie



http://www.youtube.com/watch?v=VP2LD6-zW3E


Recipe


Dry:
20g (1/2 Scoop) Cinnamon Swirl Cor Performance Whey
3g Splenda
Dash of Trader Joes Pumpkin Pie Spice
8g SF/FF Pudding Mix
1 Mini Graham Cracker Pie Crust (Keebler)
Dash Cinnamon


Wet:
20g (1 TableSpoon) Cream Cheese (Fat Free)
20g (1 Tablespoon) Ricotta Cheese (Fat Free)
70g Greek Yogurt (3oz)
20g Libby’s Pumpkin


Topping/Filling:
Graham Cracker ((Optional))




Directions


Combine all Dry (Cellucor Whey, SF/FF Pudding, Pumpkin Pie Spice, Splenda, PB Lean) in a bowl


Mix Wet in a separate bowl (Greek Yogurt, Cream Cheese, Ricotta Cheese, Pumpkin)


Mix Wet with Dry and stir together to form a very thick Mousse for your Pie Crust


Drop the Mousse into the pie crust and if you want break up a graham cracker for extra decoration/Crunch in your Mini Pie.


Very Simple and Easy. Store in Fridge to help thicken the mousse!




Macros


For 1 Pie + Mousse (Not Including Graham Cracker)
Graham Cracker would be extra 75 Calories if added (1.5g Fat, 14g Carbs .5g Protein)


Calories ~ 335
Protein ~ 30g
Carbs ~ 38g
Fat ~ 7g

[The Solution]

Inov8 Elite Performance
Mesocycle #16
Week 2 Day 4


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


Smith Machine Incline Bench Press 1:1:1:1
185 x 6
195 x 6
205 x 6
215 x 6
225 x 6


Slight Incline DB Bench Press 5:2:1:2
70's x 5 (4 Sets)


+1 rep


Pec Dec (timed set) 1:1:1:1
115 x 40 Seconds (3 Sets)


+10 Seconds


HS Lateral Raise (accumulation set) 1:2:1:1
65 x 8 ---> 80 x 5 --> 90 x 5 (3 Sets)


Db Overhead Press 3:1:1:2
60's x 6
65's x 6
70's x 6
75's x 6
80's x 6


Band Pull Aparts (timed sets) 1:3:1:1
Band x 40 Seconds (3 Sets)


+10 Seconds


A1: Hanging Leg Raise
BW x 15 (4 Sets)


A2: Machine Crunch
80 x 15 (4 Sets)


Post-Workout:


Mango Pineapple Chicken

[The Solution]

Cellucor Cinnamon Swirl Pumpkin Spice Protein Blondies


http://www.youtube.com/watch?v=o4cQ-7QrX3Q

Recipe

Dry:
60g (2/3 Cup) Complete Pancake Mix (Extra Fluffy)
25g (3/4 Scoop) Cinnamon Swirl Cor Performance Whey
8g SF/FF Pudding Mix
10g PB Lean (Pumpkin Spicee)
Dash Cinnamon
Dash Splenda
Dash Trader Joe’s Pumpkin Spice Seasoning
3g Baking Powder

Wet:
1 Egg
1 Egg White
25g (About 1.5 TableSpoons) Libby’s Pumpkin

Topping/Filling:
None

Directions

Pre-Heat Oven to 350 Degrees

Take All Dry and Combine in a mixing Bowl ( Cellucor Whey, SF/FF Pudding Mix, PB Lean, Splenda, Cinnamon, Baking Powder, Pumpkin Pie Spice)

Add 1 Egg, 1 Egg White, and Pumpkin to Dry Ingredients and mix with a Hand Blender or a Spoon until batter is formed.

When Batter is formed take Small Pans or a 9x9 Sheet (What Most Blondies are made in) and coat with cooking spray. Once coated drop batter into the pans and then bake for 15-20 Minutes (Small Pans) or 30-40 Minutes (9x9 Sheet). The 9x9 Sheet is larger and will require longer baking time.

When Blondies are done cut into small Squares (What Blondies are) and Enjoy!

Macros

For Entire Recipe:

Calories ~ 490
Protein ~ 40g
Carbs ~ 60g
Fat ~ 10g

[The Solution]

Inov8 Elite Performance
Mesocycle #16
Week 2 Day 5


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


Bent-Over DB Row 1:1:1:1
70's x 6
80's x 6
90's x 6
100's x 6
110's x 6
120's x 6


A1: Smith Machine Deadstop Rows 1:2:1:1
3 25 Pound Plates x 8 (3 Sets)


A2: Reverse V Bar Pulldown 1:2:1:2
110 x 10 (3 Sets)


+2 Reps


SA Chest Supported Machine Row 2;2:1:2
1 Plate + 25lb Plate x 8 (3 SetS)


BB Shrugs (dropset) 1:1:1:2 N/A
315 x 15 ---> 225 x 10 --> 135 x 10


B1: Seated Alternating DB Curls 1:1:1:2
20's x 10 (3 Sets)


+2 reps


B2: Underhand Pressdown 1:1:1:2
140 x 15 (3 Sets)


+3 reps


B3: Reverse EZ Bar Curl 1:1:1:2
60 x 12 (3 Sets)


+2 reps


B4: Banded Bench Dips 1:1:1:2
Band + 2 Plates/Side x 12 (3 SetS)


+2 reps


Standing Calf Raise (timed sets) 1:1:1:2
225 x 35 Seconds (4 Sets)


+5 seconds


Post-Workout:


Chocolate Peanut Butter Marshmallow Chip Pancakes: