The Hunger for Success: The Solution's Offseason

[Hoss06]

I may have already asked, but why are you cutting as of now for this long? Something coming up, or just to reset insulin sensitivity?

[The Solution]

reset insulin sensitivity?

^^ +1 to above
and allow for a better reverse #2
Allow to push to new limits and hold a lower BF Setpoint #3

[Sunnyday]

Nice work!

[lksurf2]

^^ +1 to above
and allow for a better reverse #2
Allow to push to new limits and hold a lower BF Setpoint #3

How much cardio are you at now though? since macros haven't changed in that time period.

[The Solution]

Cardio has not changed neither have macros in 5 weeks
3.5 hours LISS and 3 HIIT sessions of 8 intervals

[Rocky3]

Cardio has not changed neither have macros in 5 weeks
3.5 hours LISS and 3 HIIT sessions of 8 intervals

What has been the macro ratio so far and total daily calories?

[The Solution]

Same as last 5 weeks
round 2k calories

[The Solution]

Inov8 Elite Performance
Mesocycle #21
Week 2 Day 1


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


Calf Raise on Machine Leg Press: (5:2:1:1)
170 x 8 (4 Sets)


Barbell Squats:
315 x 6 (4 Sets)


DB Stiff Leg Deadlift (3:1:1:1)
100's x 6 (4 Sets)


Lying Leg Curl (2:1:1:1)
140 x 8 (4 Sets)


Hyperextension:
BW x 10 (3 Sets)


DB Goblet Squats: (3:1:1:1)
80 x 6 (3 Sets)


Post-Workout:


3-Cheese Jalapeno Bacon Burger + Cajun Fries:

[Rocky3]

Same as last 5 weeks
round 2k calories

Are you doing just 3 meals a day? i ask because some of those meals seem to be pretty high in calories from the looks of them

[The Solution]

depends on my schedule and how i alter my meal frequency
most of my meals are around 600-700kcals some bigger some smaller.

[Hoss06]

Cardio has not changed neither have macros in 5 weeks
3.5 hours LISS and 3 HIIT sessions of 8 intervals

Fuck that noise.

[The Solution]

Inov8 Elite Performance
Mesocycle #21
Week 2 Day 2


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


One Arm DB Rows: (1:1:1:1)
100's x 8 (3 Sets)


V Bar Pulldown (1:1:1:2)
110 x 8 (4 Sets)


Snatch Grip Rack Deadlift (just below knee): (1:1:1:1)
365 x 8 (3 Sets)


Standing Y DB Shoulder Raises: (1:1:1:1)
25's x 10 (3 Sets)


Reverse Pec Dec: (1:1:1:2)
40 x 25 (3 Sets)


V Bar Pressdown (2:1:1:1)
140 x 15 + 10 Second IsoTension (3 Sets)


A1:Calf Raise on Machine Leg Press
100 x 15 (4 Sets)


A2: Tibia Raises
BW x Failure (4 Sets)


Post-Workout:


Teriyaki Chicken and Bacon Sandwich + Sweet Potato Fries:

[The Solution]

Inov8 Elite Performance
Mesocycle #21
Week 2 Day 3


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


Lying Leg Curl: (3:1:1:1) tempo (RPE 9)
110 x 8 (4 Sets)


Leg Press: (1:1:1:1)
8 Plates/Side x 30 Seconds (3 Sets)


Smith Machine Front Squat: (2:1:1:1)
225 x 8 (3 Sets)


A1: Smith Machine SLDL:
3-25's x 12 (3 Sets)


A2: Box Step Ups: 8 steps per side per set
BW + 50lb Chains x 16 Steps (3 Sets)


Reverse Hack Squat Dropset:
2 Plates/Side x 10
1 Plate+25/Side x 10
1 Plate/Side x 15


Weight Ab Raise:
BW + 45lb Plate x 8 (4 Sets)


Post-Workout:


Private Select English Toffee Caramel:

[lksurf2]

Fuck that noise.

Yeah, but it can be a necessary evil when dieting... We all know that haha. I know I said in my log I don't want to do 3 Hiit sessions again but deep down I know it'll probably get there. Last time I didn't do as much Liss, I think I was only up to 1.5 hours a week and 3 hiit sessions. I've been debating about doing more Liss than hiit this time around though.


Sent from my iPhone using Tapatalk

[The Solution]

Cellucor Cookies and Cream Oreo Crumble


http://www.youtube.com/watch?v=zB9bmSxLsrw

Recipe

Dry:
1 Scoop Cor Performance Whey (Cookies and Cream)
20g Oreo Pudding Mix
3g Splenda


Wet:
228g Fat Free Cream Cheese (8oz)
150g Fat Free Greek Yogurt (5.3oz)

Topping/Filling:
9 Mini Oreo’s
Trader Joes Sugar Coffee Grinder (Optional)




Directions

1) In a large mixing bowl beat cream cheese till smooth.
2) Add in Dry Ingredients (Cookies and Cream Whey, Oreo Pudding Mix, and Splenda).
3) Add Yogurt, and then mix with a hand mixer or whisk until smooth.
4) Crush or Add Mini Oreo’s to the final product, and if you have it grind optional Sugar Coffee for additional decoration (Calorie Free).
5) Store in fridge or consume right away!


Macros

For The Entire Recipe:

Calories ~ 600
Protein ~ 60g
Carbs ~ 70g
Fat ~ 10g