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breezy's training, supplementation, and food log

wasme said:
Update pic looking good breezy. You have definitely added some chest size, and lat width (it seems from that view). Next 12 weeks should be fun for you.
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Thanks wasme. Yeah, I think my back has probably had the most improvement since my competition (not that you can really tell from the pic). I'm looking forward to it.


735lbs DL at 180lbs. Not bad. :)

[video=youtube_share;kUrxqZn8v_k]http://youtu.be/kUrxqZn8v_k[/video]
 
Good read on nutrient timing and nutrition in general. Thanks bolt10. :cool:

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I trained heavy chest/shoulders this morning and have to work a long day. I'm feeling flat and my weight took a bigger dip than I would've liked, so I'll be implementing an "emergency" cheat meal when I get home tonight. :thumbsup:
 
breezy11 said:
I trained heavy chest/shoulders this morning and have to work a long day. I'm feeling flat and my weight took a bigger dip than I would've liked, so I'll be implementing an "emergency" cheat meal when I get home tonight. :thumbsup:
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Lol sounds like a good time. What's on the menu
 
breezy11 said:
Good read on nutrient timing and nutrition in general. Thanks bolt10. :cool: Invalid Link Removed
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Non problem man...read it this morning and thought it was a great read. :D
 
breezy11 said:
I trained heavy chest/shoulders this morning and have to work a long day. I'm feeling flat and my weight took a bigger dip than I would've liked, so I'll be implementing an "emergency" cheat meal when I get home tonight. :thumbsup:
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Wish I had this problem, lol.

I am sure this cheat meal will be pretty tasty and voluminous
 
pete8407 said:
Emergency cheat meal sounds like fun!
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Driven2lift said:
Thinking the same thing.
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I enjoyed it very much.

Danb2285 said:
Lol sounds like a good time. What's on the menu
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It was some pizza and Haagen Dazs Peanut Butter Pie ice cream. Weight is back up a little and some fullness is restored.

bolt10 said:
Non problem man...read it this morning and thought it was a great read. :D
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Yeah, I've read a few good articles from them.

wasme said:
Wish I had this problem, lol.

I am sure this cheat meal will be pretty tasty and voluminous
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You were correct. :)




I had to hit the gym early this morning for a back session. Performance was great following last night's meal (was previously too).

I've been switching up how I execute One Arm BB Rows. I have the option of doing them every week (sometimes twice), so I started trying different approaches. Today, I went with 10lb plates and a kept my feet close together, as opposed to a staggered stance (still not lined up perfectly straight though). I didn't lean back or use my leg much to help support the weight. This really targeted the lats and provided an awesome stretch, contraction, and pump. I definitely recommend giving it a try, if you can mentally handle dropping the weight that you're used to. :D


I worked up with sets of 8 and stopped at 95lbs.

[video=youtube_share;0mwZDWvgtDk]http://youtu.be/0mwZDWvgtDk[/video]
 
I saw that peanut butter pie ice cream at the grocery store the other day! I wanted it so bad but I know what would happen if that was at my house. I bet it was delicious, anything PB I'm in!
 
pete8407 said:
I saw that peanut butter pie ice cream at the grocery store the other day! I wanted it so bad but I know what would happen if that was at my house. I bet it was delicious, anything PB I'm in!
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If you buy it, you're supposed to eat it :D. It's not even a full pint. Yeah, it's amazing and one of my favorites.
 
Working out in my basement I don't have heavy dumbbells anymore. So I decided to do that 1-arm row like that today as well, except I also set up on a bench like it was your typical 1-arm DB Row. John Meadow's row variations are a lifesaver for me without many dumbbells right now. :lol:
 
wasme said:
Might give that setup of one-arm bb rows a try tonight.
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Let me know how it goes if you do.

bolt10 said:
Working out in my basement I don't have heavy dumbbells anymore. So I decided to do that 1-arm row like that today as well, except I also set up on a bench like it was your typical 1-arm DB Row. John Meadow's row variations are a lifesaver for me without many dumbbells right now. :lol:
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But you have a bunch of other cool stuff :). They're great. I'll have to try setting up a bench sometime as well.

pete8407 said:
Hey breezy, here's the link to the Protean log if you want to follow
http://anabolicminds.com/forum/supplement-reviews-logs/245745-iforce-oatmeal-cookie.html
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I'm on my way. Thanks, Pete.


It's going to be a long day. I should be getting to the gym at some point tonight for a light leg session. I'll try to have an update posted when I get home.


Protein Timing (more geared towards physique competitors compared to the PN nutrient timing article):
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breezy11 said:
Let me know how it goes if you do.
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I tried your adaptation of the one arm bb rows for my warm up sets yesterday. I liked it, but wasn't sure if I was perhaps leaning back a little bit far - almost using the weight on the bar to counter my lean.... I used the normal way for my work sets.
 
wasme said:
I tried your adaptation of the one arm bb rows for my warm up sets yesterday. I liked it, but wasn't sure if I was perhaps leaning back a little bit far - almost using the weight on the bar to counter my lean.... I used the normal way for my work sets.
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Hmm. You may have been standing back a little too far, causing you to lean back to help support the weight. I positioned my feet right near the plates and didn't have to reach forward when fully stretched (still a great stretch with the 10lb plates). I focused on not letting my torso drop, driving up with my elbow, and flexing my lat. The lighter weight was needed to allow the lats to do all the work when using that stance.
 
So would it still be beneficial to shift carbs to later in the day if you workout in the morning?
 
Danb2285 said:
So would it still be beneficial to shift carbs to later in the day if you workout in the morning?
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The few days a week that I have a morning session, I save some carbs for my final meal (they'd still be in most meals if I wasn't at this point in prep). My peri-workout nutrition stays locked in place (carbs may be adjusted, depending on training and total carbs for the day), but I switch to high fat meals throughout the middle of the day, and have carbs at night. If you don't have many carbs to work with, I'd probably start with ~25g in the final meal and see how it treats you.
 
breezy11 said:
The few days a week that I have a morning session, I save some carbs for my final meal (they'd still be in most meals if I wasn't at this point in prep). My peri-workout nutrition stays locked in place (carbs may be adjusted, depending on training and total carbs for the day), but I switch to high fat meals throughout the middle of the day, and have carbs at night. If you don't have many carbs to work with, I'd probably start with ~25g in the final meal and see how it treats you.
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This is close to how I do it too. ;)
 
bolt10 said:
This is close to how I do it too. ;)
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I thought so :). It seems to be working great for you.



I'm looking forward to giving this a go for the chest portion of my secondary chest/shoulder session today. It's pretty similar to what I've been doing, but looks fun either way.

[video=youtube_share;HhTBLrBc9uQ]http://youtu.be/HhTBLrBc9uQ[/video]
 
Ya I powerlift but do things similar to Meadow's with my own tweaks and not as perfect. :p

I need to do some of these crazy things in this log during a transition block sometime...I'll probably be severely unprepared for this level of pump again. :lol:
 
breezy11 said:
Hmm. You may have been standing back a little too far, causing you to lean back to help support the weight. I positioned my feet right near the plates and didn't have to reach forward when fully stretched (still a great stretch with the 10lb plates). I focused on not letting my torso drop, driving up with my elbow, and flexing my lat. The lighter weight was needed to allow the lats to do all the work when using that stance.
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Thanks Breezy. I will give it another go and lighten the weight to get a better feel for it.

Edit: Just stood up in my office to try this ... so your arm is further back? When I did it with the lean my arms was a bit more in front of me. Just tried it with arm back slightly and it actually feels far more fluid a motion.
 
breezy11 said:
The few days a week that I have a morning session, I save some carbs for my final meal (they'd still be in most meals if I wasn't at this point in prep). My peri-workout nutrition stays locked in place (carbs may be adjusted, depending on training and total carbs for the day), but I switch to high fat meals throughout the middle of the day, and have carbs at night. If you don't have many carbs to work with, I'd probably start with ~25g in the final meal and see how it treats you.
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I also lift in the am and place carbs around my session then switch to fat and protein until my last meal at night.

On rest days I save all carbs for my last 2 meals (depending on amount) and absolutely love the way I feel compared to the standard "front loading" carbs before noon method.

Good stuff as always breezy!
 
bolt10 said:
Ya I powerlift but do things similar to Meadow's with my own tweaks and not as perfect. :p

I need to do some of these crazy things in this log during a transition block sometime...I'll probably be severely unprepared for this level of pump again. :lol:
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I wonder if there's a big difference in how he set up Brandon Lilly's (and other PL clients) diet. I'm guessing the intra might've been different due to the type of training (before injury), but not much else.

Lol. That tri-set was awesome (just got home). I did the stretch pushups holding DBs with my feet elevated on a Smith and on the final set threw in some band over and backs and a good stretch.

If my progress starts to slow, I might get really crazy and add in a few double sessions in the form of metabolic and explosive complexes. I'll post an example when I get on the computer.


wasme said:
Thanks Breezy. I will give it another go and lighten the weight to get a better feel for it.

Edit: Just stood up in my office to try this ... so your arm is further back? When I did it with the lean my arms was a bit more in front of me. Just tried it with arm back slightly and it actually feels far more fluid a motion.
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I wouldn't say that my arm is really back further (still holding bar at collar), but my feet are closer to the plates. That positioning allows me to start rowing with my arm basically hanging straight down, as opposed to starting with it at a forward angle. Yeah, I think you'll get a lot out of them once you get a feel for how to position yourself.


bean5er said:
I also lift in the am and place carbs around my session then switch to fat and protein until my last meal at night.

On rest days I save all carbs for my last 2 meals (depending on amount) and absolutely love the way I feel compared to the standard "front loading" carbs before noon method.

Good stuff as always breezy!
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Yeah, I couldn't be happier about my current diet setup, unless I could have all my training sessions at night (2-3 are morning). Either way, saving carbs for the end of the day has been working well. I'm still eating a good amount of carbs, so I get some outside of my peri meals regardless of when I train. 80% of my carb intake is peri-workout as of last week though. I really hammer the intra nutrition as well and probably consume more calories during training than some people do with their biggest meal of the day. Overall everything is working great and the improvements that I'm seeing in body composition are moving faster than the weight is dropping on the scale. Another thing that I do is consume BCAA/EAA (Modern BCAA+/bulk EAA) before bed and when I wake up to use the bathroom. I was one of those guys "nodding their head" when I read that article. :D
 
Here's an example of a metabolic complex (designed by Tim Patterson and Christian Thibaudeau) that would be performed in the afternoon/evening on a day with a morning leg session. You'd do 4 rounds of what is shown in the video.


[video=youtube_share;Z6UeN5Al7us]http://youtu.be/Z6UeN5Al7us[/video]
 
I did some grocery shopping tonight. I went to Trader Joes and stopped by the "regular" grocery store to grab some Cream of Rice (only reason I go there), but saw these and picked them up for $2 each as well.

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I'm obsessed with caramel and pb is another favorite, so I'm pretty excited to crack these open. I'm not sure when my next cheat meal will be, but it looks like the next 2 will be poutine and ice cream. :yup:
 
breezy11 said:
Here's an example of a metabolic complex (designed by Tim Patterson and Christian Thibaudeau) that would be performed in the afternoon/evening on a day with a morning leg session. You'd do 4 rounds of what is shown in the video.


[video=youtube_share;Z6UeN5Al7us]http://youtu.be/Z6UeN5Al7us[/video]
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The video just reminded me to mention that I finished yesterday's light leg session with occluded hack squats (with no weight on the machine) and they provided the craziest quad pump that I've ever experienced. :eek:
 
breezy11 said:
The video just reminded me to mention that I finished yesterday's light leg session with occluded hack squats (with no weight on the machine) and they provided the craziest quad pump that I've ever experienced. :eek:
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Someone mentioned in my log you played with occlusion training... Gonna hang out and see how it does you. Thinking of trying it out for a few laggy muscles.
 
breezy11 said:
I did some grocery shopping tonight. I went to Trader Joes and stopped by the "regular" grocery store to grab some Cream of Rice (only reason I go there), but saw these and picked them up for $2 each as well. <img src="http://anabolicminds.com/forum/attachment.php?attachmentid=97780"/> I'm obsessed with caramel and pb is another favorite, so I'm pretty excited to crack these open. I'm not sure when my next cheat meal will be, but it looks like the next 2 will be poutine and ice cream. :yup:
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I'm hooked on the salted caramel frozen yogurt right now.

superbeast668 said:
Someone mentioned in my log you played with occlusion training... Gonna hang out and see how it does you. Thinking of trying it out for a few laggy muscles.
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You are in the right spot bud.
 
superbeast668 said:
Someone mentioned in my log you played with occlusion training... Gonna hang out and see how it does you. Thinking of trying it out for a few laggy muscles.
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Welcome, man. Yeah, I haven't been using it for multiple muscle groups very frequently with my current program, but am slowly adding more back in. I usually do occluded calve work once a week though and they're showing a little growth. I don't think it offers a big advantage, but it's another tool that I enjoy using. The pump is crazy and usually last for a few hours after training. I saw your post right before heading to the gym and was inspired to throw in some occluded bi and tri work at the end of today's session.

Occluded Pronated Grip Band Kickbacks: I came up with this idea at the gym this morning. It's an awesome exercise, occluded or not, especially as a tricep finisher. I followed these up by doing occluded curls with the same band setup and a short straight bar (would've recorded it, but phone died on last set of kickbacks). I lessened the slack on the bands. looped the ends around the bar, and did mini sets of 5, stepping forward after each mini set. I started the curls bent-over at ~45 degree angle and finished standing straight up. For both the tri and bi work, I rested 30 seconds between each round (3 rounds each).

[video=youtube_share;H__-TdBrlTE]http://youtu.be/H__-TdBrlTE[/video]



bean5er said:
I'm hooked on the salted caramel frozen yogurt right now.


You are in the right spot bud.
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Salted caramel is delicious. I'll probably give that ice cream a try next week.


wasme said:
That video is pretty intense. Also thanks for the info further up re: one-arms
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Yeah, looks fun. I'll probably give it a shot at some point in the next couple months. No problem, wasme.
 
sweet thanks man . i'll definitely be keeping an eye on it. when you do the occlusions, are you only doing like for example if your doing biceps, do you come in, and do your 3 or 4 sets of work and are you done, or do you do like a full blown arm day and do occlusions at the end of the day like fst7 style?
 
superbeast668 said:
sweet thanks man . i'll definitely be keeping an eye on it. when you do the occlusions, are you only doing like for example if your doing biceps, do you come in, and do your 3 or 4 sets of work and are you done, or do you do like a full blown arm day and do occlusions at the end of the day like fst7 style?
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No problem. I use 3-4 rounds (with 30 sec rest) of occlusion work as the last exercise (last 2 if bis and tris) of my session. For example, I did 3 different bi/tri supersets (4 times each) before the occlusion work. I normally would've stuck with 2 different supersets prior to the occlusion work, but threw it in at the last minute.
 
breezy11 said:
No problem. I use 3-4 rounds (with 30 sec rest) of occlusion work as the last exercise (last 2 if bis and tris) of my session. For example, I did 3 different bi/tri supersets (4 times each) before the occlusion work. I normally would've stuck with 2 different supersets prior to the occlusion work, but threw it in at the last minute.
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Awesome. That's been my biggest question. The little bit I've seen hasn't really specified. Thanks.
 
The pump you have there when you reset the camera is insane. Arms looking huge.

This morning before starting my arms session I loosened up a little by trying to get the form down on the 1-arm rows. Got it! I can see how far less weight is needed, but the stretch is incredible.
 
wasme said:
The pump you have there when you reset the camera is insane. Arms looking huge.

This morning before starting my arms session I loosened up a little by trying to get the form down on the 1-arm rows. Got it! I can see how far less weight is needed, but the stretch is incredible.
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My arms were about to pop by the time I finished the curls. There were some very high rep supersets today as well.

Awesome. Yeah, the stretch and contraction are great. I'll be using that approach again tomorrow morning.
 
aceroni said:
So the jist of the article is to drink casein before bed?

How do you do the calf occlusion?
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Not really. More about meal/nutrient timing in general. The end of the article sums it up nicely.

4 rounds of 15 with 30 secs rest between each. I just use any of the calf exercises that I normally would.

Distilled Water said:
I was going to try some occ training this week but this damn stomach issue is killing me, may have to take some time off. Guess I can focus more coaching/clients and research in the mean time. I'll check some of your links, maybe big you for more.
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Hopefully, you're not sidelined too long. You should give it a shot when feeling better. That's where my focus has been this week. I added 2 clients at once, so there's a lot of time and thought going into nutrition/training plans. I haven't had a minute of free time, but thankfully enjoy the work.
 
breezy11 said:
Hopefully, you're not sidelined too long. You should give it a shot when your feeling better. That's where my focus has been this week. I added 2 clients at once, so there's a lot of time and thought going into nutrition/training plans. I haven't had a minute of free time, but thankfully enjoy the work.
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Yeah it's def time consuming, people don't realize how much attention and detail goes into it. My gf is realizing it now (I'm doing hers). She's always wanting to change things on a whim bc she doesn't "feel" like it. Low and behold she stopped cardio, added foods I told her and didn't gain weight lol

I also got her on cream of rice and away from oats, she may love it more than me. Gotta find it in bulk if anyone knows of anywhere, I'd be grateful. We're killing the dinky box of 9 servings
 
I didn't realize you were a nutrition coach breezy. That's awesome you get to do something you enjoy for work
 
Distilled Water said:
Yeah it's def time consuming, people don't realize how much attention and detail goes into it. My gf is realizing it now (I'm doing hers). She's always wanting to change things on a whim bc she doesn't "feel" like it. Low and behold she stopped cardio, added foods I told her and didn't gain weight lol

I also got her on cream of rice and away from oats, she may love it more than me. Gotta find it in bulk if anyone knows of anywhere, I'd be grateful. We're killing the dinky box of 9 servings
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Yup, especially if you individualize everything instead of using a cookie cutter plan. Both clients are female, with similar goals, but will require a different approach to reach them. I'm considering dropping one of my jobs and using that time for coaching (which I've wanted to do for a while). Lol imagine that.

I've had a cup of oats left since first trying Cream of Rice lol. I limit myself to one serving daily (pre-workout with OEProtein and nut butter), but would love to make it my main carb source. I've just been grabbing a couple boxes at a time, but will look into finding it in bulk (maybe BJs or Costco?).
 
Danb2285 said:
I didn't realize you were a nutrition coach breezy. That's awesome you get to do something you enjoy for work
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I still spend most of my day doing plenty of work that I don't enjoy at all lol. I've helped a few people over the last couple years, but started getting more serious about it recently.
 
Have you guys checked amazon for bulk cream of rice?
 
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