breezy's training, supplementation, and food log

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  1. Quote Originally Posted by EBF Inc View Post

    Yea I got that cookie swirl but I'm on keto thinking ill be ok using 1 tbsp.

    Pumpkin butter is awesome
    I'm jealous. Yeah, not too many carbs in a tbsp.

    It certainly smells delicious lol.


    I decided to up today's refeed totals to 5850 calories and 1200g carbs. My weight made a 5lb swing from yesterday, which was much more than planned or expected (want to lose ~1lb/week for the next 2 weeks). I was still +2.5lbs from baseline (weight before last refeed) and am now 2.5lbs below. It looks like the highly active last few days and consistent use of Metabolic Powder with all food intake has made an impact.

    I already hopped on the bike for some LISS, will hit my back when the gym opens at 7am, and start the feast when I get home.
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  2. 10/19/13


    My back session was awesome this morning and one the best I've had in over a month. I actually had great energy after basically no carbs/low cals yesterday and a good amount of LISS this morning (both fasted). I believe that I've reached ketosis, which could be responsible for today's unexpected energy. I didn't record all of my numbers, but here's what was accomplished.


    Dante Rows
    4 sets



    Pull-Ups
    6 sets (wide, shoulder, close neutral x2)

    -BW+25



    DB Pullovers (lying on bench)
    3 sets



    Banded HS Single Arm Row
    3 sets



    Neutral Grip Pulldowns / High-Pull Low Rows
    3 sets



    BB Deadlift
    225x15
    315x12
    365x10
    405x8
    365x5
    315x8

    -under 1min rest on the way down to 315

    I have video of pull-ups and deadlifts (last 2 drops) slowly uploading, which I'll post ASAP.



    I'm bumping up the calories and carbs even more. As of now I'm looking at 6200 cals with 1300 carbs. It'll depend on how many pancakes I decide to go with. I have to spend all day tomorrow at my buddy's wedding and my caloric intake will be pretty low. I'll be eating halibut (and don't like fish at all) and am currently unsure what else will make up my menu for the day.
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  3. My refeed started right after the gym. I kept things light, which has me starving and about to make waffles and pancakes.

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    Bagels with a Pumpkin Butter/fat free cream cheese mix and WF marshmallow/chocolate.

    Both were ridiculously good and totaled 3g of fat.
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  5. Quote Originally Posted by breezy11 View Post
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    Trader Joes, has everything I have never heard of lol... Bet that tastes amazing.
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  6. Quote Originally Posted by wasme View Post

    Trader Joes, has everything I have never heard of lol... Bet that tastes amazing.
    Yeah man, they have a ton of unique stuff. An employee told me that they currently have 17 new pumpkin items available...and yes, it was fantastic.



    This blew it away though:

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    Vanilla Ice Cream OxyELITE Protein/WF Caramel Dip frosting, Milk Chocolate OxyELITE Protein/WF Marshmallow Dip frosting (with the calorie increase, I found room for a scoop of OEProtein. 1/2 scoop each) , organic strawberry/WF Marshmallow Dip topping...



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    drizzled with WF Chocolate Syrup...



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    and WF Pancake Syrup.


    Easily one of the tastiest meals I've had in a very long time. The new frosting combos were absolutely amazing, especially the vanilla/caramel. I may have to make one last batch of OEProtein ice cream with the combo tomorrow night, after the wedding.
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  7. Here's a few videos from yesterday's and today's sessions.


    chest/shoulders (yesterday):

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  8. Back (today)


    Pull-Ups: last 3 sets

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  9. BB Deadlift:



    I'm open to hearing any form critique. This was more or less the last 2 sets of a drop set at the end of my session, so form wasn't the best and I had to grind out the reps.
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    10 cups total


    I'm currently without AP, and Recompadrol/Metabolic Powder are being used throughout the day.



    Pizza is on deck, followed by fat free ice cream with Rice Krispies Treats.
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  11. As usual some great vids.. not too mention awesome refeed menu... is the fat free ice cream your home made stuff, or store bought?
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  12. Quote Originally Posted by wasme View Post
    As usual some great vids.. not too mention awesome refeed menu... is the fat free ice cream your home made stuff, or store bought?
    Thanks wasme. The food has been amazing. I just finished my pizza and will attack the ice cream in about an hour or so (I'll be up watching the Sox for a while). My homemade ice cream doesn't fit well with refeeds, as it contains too much fat and minimal carbs. The store bought fat free won't taste very good (it's not awful though), but it's nothing that a couple of Rice Krispies Treats (mixed in) and Walden Farms sauces/dips can't fix.

    I have some pizza pics, but they have to be uploaded to my computer (used camera because phone died). I was able to make a very low fat version of one of my personal favorites and it was even better than the buffalo chicken, which was unbelievable.
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  13. Pizza!

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    Ingredients
    -grilled chicken
    -gluten free pizza dough
    -gluten fee pizza sauce
    -fat free mozzarella
    -fat free feta
    -sliced tomato
    -sliced onion
    -sea salt (sprinkled on top when done)

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    Grilled chicken, feta, sliced tomato and onion is towards the top of my list when it comes to pizza. I was pumped when I realized that I'd be able to pull it off, while keeping fat under 10g for the entire thing. It came out perfect and held up great, even with multiple layers of toppings. The sea salt on top really brought out all of the flavors and I was thoroughly impressed with the taste.
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  14. Looks awesome Breezy...
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  15. Man that's a good looking meal ... I Over did it .75lbs NY strip + 1.25 cup rice

  16. Quote Originally Posted by wasme View Post
    Looks awesome Breezy...
    Thanks. I'd never made much pizza before, but it's pretty simple and tastes great.


    Quote Originally Posted by Budman7811 View Post
    Man that's a good looking meal ... I Over did it .75lbs NY strip + 1.25 cup rice

    Thanks man. I just wrapped up 6200 calories and 1300g carbs with this.

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    fat free ice cream, Rice Krispies Treats (great topping), WF Chocolate Syrup
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  17. Trying to talk the wife into letting me pick up a few more USP products.... Gonna make it a sick log for sure OEP protein, thermo, AP, jacke d micro, and test powder.... What else you think would be good? I just got my biometrics test and ranked 92 ( funny thing is they called me and said they could give higher score even though I was in range or 1 off on the negatives)

  18. Quote Originally Posted by Budman7811 View Post
    Trying to talk the wife into letting me pick up a few more USP products.... Gonna make it a sick log for sure OEP protein, thermo, AP, jacke d micro, and test powder.... What else you think would be good? I just got my biometrics test and ranked 92 ( funny thing is they called me and said they could give higher score even though I was in range or 1 off on the negatives)
    Awesome, I'll be sure to follow. Your stack is looking solid man. Do you have any goals that you're trying to accomplish while running it (cut, recomp, bulk, etc.)? I would be able to give a better recommendation with a little more information. Congrats on the test and being in good health.
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  19. I had a somewhat short, but solid chest/shoulder session this morning. Energy, endurance, and strength were all good following yesterday's food. I have to hit the road soon for a wedding, but will try to get the workout posted at some point...and who plans a wedding on a Sunday during football season?
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  20. Got home late last night (~12am) from the wedding and hit the gym early this morning. I did about 45 minutes of arms/abs supersets and called it a day.

    I was very surprised to see my weight already below baseline when I woke up, especially after the ridiculous amount of calories and carbs on Saturday. Frequent massive refeeds FTW. My next one is scheduled for Wednesday.
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  21. 50g carbs with most being from fiber means getting creative for good tasting food.


    Buffalo Chicken/Egg White "Pancakes"
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    I put grilled chicken, egg whites, Frank's buffalo, and a little almond milk in the nutribullet. Jalapeno and banana peppers were added as they cooked on a skillet. I finished them off with sea salt, ground black pepper, and WF Blue Cheese dressing (which is really good and going on my pizza tomorrow). Liquefying chicken sounds gross, but these were awesome.


    My phone battery is on its way out, which has limited my access to AM the last couple days. Hopefully, I'll have it replaced by the end of the week. I hit back this morning and energy wasn't great. I'll be refeeding tomorrow and it's going to be massive. I'm looking at multiple pizzas, bagels, pancakes, waffles, cereal, and ff froyo (and 8 WF syrups/dips/spreads, fluff, and pumpkin butter to use with everything). I don't have the exact details worked out yet, but will probably get around 7500-8000 cals, 1500-1600g carbs, and 50-60g fat.
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  22. Low carb idea. You could shred the grilled chicken and add it to the egg white mixture, along with spices, shredded cheese, celery, and flaxseed. Then crush some pork rinds finely to coat the "chicken patty". The cheese and pork rinds would hold the patty together.

  23. Quote Originally Posted by gokix811 View Post
    Low carb idea. You could shred the grilled chicken and add it to the egg white mixture, along with spices, shredded cheese, celery, and flaxseed. Then crush some pork rinds finely to coat the "chicken patty". The cheese and pork rinds would hold the patty together.
    Thanks g-kix! I'll have to give something similar a try. I forgot to mention that I put a little ff mozzarella in them as well.
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  24. Ole makes some high fiber low carb wraps u could also try. I think they are 11g total with 6 fiber so your only netting 5g per tortilla. I use them quite often.
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  25. Quote Originally Posted by breezy11 View Post
    I don't have the exact details worked out yet, but will probably get around 7500-8000 cals, 1500-1600g carbs, and 50-60g fat.
    Massive doesn't even touch those numbers ....wow
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