The Hunger for Success: The Solution's Offseason

[The Solution]

And Jason won't bullshit me that's why he's my coach

[data4]

And Jason won't bullshit me that's why he's my coach

Jason doenst bullshit anyone and that earns him alot of respect in this arena.

[GENESIS]

If the mirror is not in
favor and you made an adjustment then it's time to
Go the other way

For sure. Is there anything in particular that your looking for to indicate that you need to start adding calories back in?

[The Solution]

Molten Chocolate & Mint Chocolate Chip Brownies with a Molten Chocolate/Mint Chocolate Chip Frosting:


http://www.youtube.com/watch?v=m6ZrDi68L80


Ingredients:

Dry:
3g Splenda
3g Baking Powder
8g SF/FF Pudding Mix
20g Molten Chocolate Whey
20g Mint Chocolate Chip Whey
95g Complete Pancake mix

Wet:
2 Egg White
1 Whole Egg
25g Greek Yogurt
95g Almond Milk

Frosting:
50g Greek Yogurt
50g Regular Yogurt
10g Molten Chocolate Whey
10g Mint Chocolate Chip Whey


Directions:

Pre-Heat Oven to 350

Mix all Dry (Whey, SF/FF Pudding Mix, Pancake Mix, Splenda, and Baking Powder) In one large bowl

Separate Eggs into a separate bowl. Add Yogurt, Milk and Eggs to the dry bowl and use a hand blender to mix the batter. When Batter is complete you will take cooking spray and layer a pyrex dish (to bake the brownies)

Take the batter and transfer to the Pyrex dish (once coated in cooking spray) and cook for 20-25 minutes until a toothpick comes out clean.

allow to cool after finished (for 5-10 Minutes)

Take a knife and cut into squares (Brownies) and then use your frosting as a coating the brownies


Macros:


Brownies:

Calories ~ 610
Protein ~ 50g
Carbs ~ 75g
Fat ~ 12g

Frosting:


Kcals: ~115
Protein ~ 20g
Carbs~ 7g
Fat: ~ 1g

Total:

Kcals : 725
Protein ~ 70g
Carbs ~ 82g
Fat: ~ 13g

For sure. Is there anything in particular that your looking for to indicate that you need to start adding calories back in?

Im dieting not bulking bro

[The Solution]

Inov8 Elite Performance
Mesocycle #10
Week 2 Day 3


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


V Bar Pulldown 4:2:1:1
140 x 8 (2 Sets)
150 x 6 (2 Sets)


Bent Over DB Row 1:1:1:1
90's x 8 (2 Sets)
100's x 6 (2 Sets)


Hammer Curl 3:1:3:1
35's x 8 (4 Sets)


Cable Straight Bar Curl 1:1:1:3
75 x 12 (4 Sets)


A1. HS Dips 2:1:1:1
3 Plates/Side x 12 (3 Sets)


A2. Overhead DB Ext.
70 x 12 (3 Sets)

Machine preacher Curl 2:1:1:1
45 Plate x 15 (3 Sets)


Hanging Leg Raise
BW X 15 (3 Sets)


Post-Workout:


Cellucor Low-Carb Molten Chocolate Muffins:

[The Solution]

Inov8 Elite Performance
Mesocycle #10
Week 2 Day 4


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


BB Bench (speed reps)
185 x 8 (5 Sets)


2 Stop Squats
245 x 6 (5 Sets)


A1. Overhead DB Press Seated
55's x 12
60's x 10 (2 Sets)
65's x 8


A2. Parital Side DB Laterals
40's x 12 (4 Sets)


Neutral Grip DB Bench Press 2:1:2:2
70's x 10 (3 Sets)


Standing OHP (Speed) No Failure 3:1:1:1
75 x 15 (3 Sets)


Standing Calf Raise 2:1:1:3
2 Plates/Side x 10 (3 Sets)


Post-Workout:


Orange Pineapple Chicken Stirfry:

[The Solution]

Inov8 Elite Performance
Mesocycle #10
Week 2 Day 5


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


Deadlift (Wave Loading) 2:1:1:1
320 x 8
340 x 6
360 x 4
340 x 6
320 x 8




Weighted Back Extension 3:1:1:2
BW + 10 x 12 (5 Sets)


A1. Close Grip Push-Ups 2:1:1:1
BW x 20 (4 Sets)


A2. Cable Rope Pull Over 3:1:1:2
60 x 8 (4 Sets)


A1. Leg Extension 2:1:1:1
50 (Each leg) x 12 (3 Sets)


A2. Seated Leg Curl 2:1:1:1
90 x 12 (3 Sets)

Decline Sit-Ups
BW x 15 (4 Sets)
60 x 8 (4 Sets)


Post-Workout:


Sweet and Sour Garlic Sesame Chicken Stirfry:

[RichDC2]

I'm going to be watching your youtube channel and threads taking notes on what recipes to make next week, so I dont feel like I'm cheating at least too much! I may have to sub some stuff here and there. I'll let you know. Thanks buddy!

[The Solution]

haha not cheating much at all with my recipes man, all low fat and healthier

[The Solution]

Down about 10 pounds in 9 weeks:

[RichDC2]

haha not cheating much at all with my recipes man, all low fat and healthier

O yea I should have said outside of my macros!

[The Solution]

Inov8 Elite Performance
Mesocycle #10
Week 3 Day 1


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


Incline BB Bench (Wave Loading) 2:1:1:1
195 x 8
215 x 6
235 x 4
215 x 6
195 x 8


Flat DB Bench (speed reps)
60's x 8 (5 Sets)


A1. DB Side Lateral Raises 2:1:1:1
25's x 10 (5 Sets)


A2. Rear Delt Band Pull Aparts 1:1:1:1
Band x 15 (5 Sets)


B1: Wide Grip Dips + Chains: 2:1:1:1
BW + 75 Chains x 8 (4 Sets)


B2: Underhand Cable Pressdown: 2:1:1:1
100 x 8 (4 sets)


HS Pec Deck:
100 x 12 (4 Sets)


Post-Workout:


Stuffed Pork Chop and a Twice Baked Potato with Bacon and Cheese:

[The Solution]

Inov8 Elite Performance
Mesocycle #10
Week 3 Day 2


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


Squat (Wave Loading) 2:1:1:1
285 x 8
305 x 6
330 x 4
305 x 6
285 x 8




Leg Press 1:1:3:1
6 Plates/Side x 12 (4 Sets)


DB Stiff Leg Deadlifts 2:2:2:1
100's x 8 (4 Sets)


Lying Leg Curl 2:1:1:2
110 x 5 (4 Sets)


Rack Deadlift 2:2:1:1 2 min
275 x 12
315 x 10
365 x 10
405 x 8


Walking Lunges
50's x 16 Steps (4 Sets)


Seated Calf Raise 1:1:3:3
2 Plates x 20 (3 Sets)
Post-Workout:


Cellucor PB Marshmallow Low-Carb Protein Loaves:

[GENESIS]

Whats that chop stuffed with? Looks good.

[D-NUTZ]

Whats that chop stuffed with? Looks good.

The bones of dead infants.