The Hunger for Success: The Solution's Offseason

[Hoss06]

Scale dropping yet?

[The Solution]

Bloodwork Results

My overall cholesterol rose a bit, but my HDL (Good Cholesterol) Rose and my Triglyceride levels rose as well (which is also good)
Omega 3 and 6 levels also rose higher in the adequate range and I dont eat fish (just use omega 3 capsules)
My Saturated Fat levels rose too but for the better in the appropriate range
Mono and Poly Saturated Levels were also in check and my blood pressure lowered (which is good as well)

Guess that is what happens when you get most of your fats from Omega 3 Capsules (2g EPA/DHA a day) and eat mostly whole eggs, or red meat as your primary fat sources (some nut butters here or there). Tell them doctors to eat those whole eggs

Scale dropping yet?

2 new lows the last 2 days
maybe getting injured = key to fatloss LOL

174.8
174.6
both new lows

[lksurf2]

I am with you on the whole eggs my man lol. Those and fish caps are also my main Fats. Then the trace amounts from chicken, dairy (yogurt), fill in the rest. Usually try to fit in a tbs of Natty PB on my higher fat days.

But good to see your at least dropping weight now haha. and your Blood work appears to be looking good.

[The Solution]

Just got back from sports chiro and trainer and this is what he said


"Low back muscle spasm especially tighter on the left side"
So What we did:
Did some heating and had electrodes put on my back did some stretching with bands (figure 4 on legs, leg lifts, and hamstring/hip stretches to help loosen low back)


Should be ready to lift basic things now and no Olympic lifts for a week


So cleared for rows and pull downs (focus on machines and holding a good posture and small curve in back)
Leg extensions curls and leg press movements
Extensions and hyper extensions for back
If benching stay flat and avoid arching low back hard and straining the spasm worse
All machines are fine just avoid barbell squats and deadlifts until pain and stiffness fully gone So flys, crossovers, any cable movements etc.


He also stated to try and test the waters with squat machines (V-Squat or a Hack Squat) but make sure that I am set up with back fully on the pads and to engage nothing but moving my hips through the motion to prevent extra tension on the low back


So looks like some good news as I am getting more flexible, but have to take caution.
He suggested to rumble/foam roll to help loosen up low back, hips, IT Bands, glutes and hamstrings.


Ice 2x a day 20 minutes off 40 off
heat around workouts (Ice after)

[Hoss06]

Glad it's nothing major...did he give an guesstimate on when you may be 100%?

[The Solution]

Glad it's nothing major...did he give an guesstimate on when you may be 100%?

perhaps another full week
"Should be ready to lift basic things now and no Olympic lifts for a week"
as stated above.
Just have to monitor it. Once he put the electrodes on my back it made it feel 100x better.

[The Solution]

Still hanging in there.
Back is not 100%, but I am still getting therapy (electrodes + Heating + Stretching) after teaching during the week with my high School Trainer and making great improvements in flexibility, overall stiffness, and pain in my lower back.
I am going to work on some light cable/machine work this week on my back and with legs to see how it holds up. I hope to be cleared soon sometime this week to be able to get back to olympic lifts (benching/squatting/deadlifting) pain free. Again this is not something I want to have flare up anytime again soon, so I am making sure i come back 100%.


ON the diet front, I have hit a few new lows around the 174 mark, took a cheat meal on Friday, spiked 2 pounds but baselined the very next day (Sunday today), so that goes to show I went right through it and hope to hit some new lows this week.


Overall the back is not horrible, but slowly getting better. Just going to take it day by day and see how I feel from there.


Austin is doing some modification on my workout split to remove the rack deadlifts/deads and replace with things like hypers/back extensions which are not as taxing as an olympic lift.


if we bench, we are going to do so with a total flat back and forgo the arch which would place excess stress on my low back where the spasm hit. Also when doing some therapy the trainer noted how tight my low back was on my left sdie (where the spasm) happened, so the muscle basically locked up. Overall work is being done and its getting better, just a matter of time before i am 100%

[The Solution]

Cellucor Peanut Butter Marshmallow Pumpkin Pie



http://www.youtube.com/watch?v=SSkl89yqr8E


Ingredients:


Dry:
60g (2 Scoops) Cellucor PB Marshmallow Whey
2g Cinnamon
5g Baking Powder
3g Splenda
Dash Sea Salt
16g SF/FF Pudding Mix


Wet:
1-15oz Can of LIbby's Pumpkin
1 Egg
2 Whites
50g Greek Yogurt
Dash of Almond Milk
Dash Vanilla Extract


Directions:


Pre-Heat Oven to 350 Degrees
Combine all Dry Ingredients above (Whey, SF/FF Pudding Mix, Splenda, Cinnamon, Baking Powder, Sea Salt) in a mixing bowl
Add in Wet Ingredients (Egg, Egg Whites, Greek Yogurt, Almond Milk, Vanilla, and Can of Libby Pumpkin)
Spray down 8” Springform Pan with Cooking Spray
Transfer Mixture to Springform Pan and Bake.
Heat in oven for 40-45 Minutes until it comes out clean with a toothpick (may crack a bit)


Bake at 350 for 30minutes then 300 for 25minutes


Allow to cool for 30-45 minutes
Sit in fridge to settle for at least 3-4 Hours.


Macros:


Calories ~ 590
Protein ~ 70g
Carbs ~ 55g
Fat ~ 10g

[The Solution]

Was able to squeeze in a quick workout today, back feels good, but still taking caution:
173 in this

[RichDC2]

I know that pic is not doing you justice and it still looks like you are super lean and bigger

[The Solution]

Far from super lean my midsection sucks

[RichDC2]

cmon man your not fat lol, especially legs, shoulders, arms all very lean. Im sure you do lots of crunches and abb work and yo have no fat covering your mid section. Is it a genetic thing?

I dont have any real pop or deep lines to my abbs either I was told by alot of guys to do only weighted stuff beside the squats,deads. Im really noticing a difference not just in appereance but more control over that area then when I did non weighted stuff which I did for over a year and didnt seem to do much until I put the heavy weight on even doing sets of 8-10 to go heavier

[The Solution]

cmon man your not fat lol, especially legs, shoulders, arms all very lean. Im sure you do lots of crunches and abb work and yo have no fat covering your mid section. Is it a genetic thing?

I dont have any real pop or deep lines to my abbs either I was told by alot of guys to do only weighted stuff beside the squats,deads. Im really noticing a difference not just in appereance but more control over that area then when I did non weighted stuff which I did for over a year and didnt seem to do much until I put the heavy weight on even doing sets of 8-10 to go heavier

Rich
I am not lean bro my midsection is horrendous.
Check PM's

[Jordan Coburn]

Far from super lean my midsection sucks

Jesus Christ.

Accepting a compliment will not make you smaller or fatter.

[The Solution]

Arms and legs are lean year round, its just trying to get the stubborn part chipped away at

Trained legs this morning, almost 0 pain, so proud to say i am getting close to 100%. Not pushing anything or olympic lifts yet, but starting to feel better.