breezy's training, supplementation, and food log

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

Pumpkin butter is awesome
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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. :thumbsup:
 
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.
 
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.
 
wasme said:
Trader Joes, has everything I have never heard of lol... Bet that tastes amazing.
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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.
 
Here's a few videos from yesterday's and today's sessions.


chest/shoulders (yesterday):

[video=youtube_share;LQFGfu5Aq44]http://youtu.be/LQFGfu5Aq44[/video]
 
Back (today)


Pull-Ups: last 3 sets

[video=youtube_share;-HIqJ5PcS30]http://youtu.be/-HIqJ5PcS30[/video]
 
BB Deadlift:

[video=youtube_share;LfqaWsfQZzI]http://youtu.be/LfqaWsfQZzI[/video]

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 :thumbsup:


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.
 
As usual some great vids.. not too mention awesome refeed menu... is the fat free ice cream your home made stuff, or store bought?
 
wasme said:
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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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.
 
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.
 
wasme said:
Looks awesome Breezy...
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Thanks. I'd never made much pizza before, but it's pretty simple and tastes great.


Budman7811 said:
Man that's a good looking meal ... I Over did it .75lbs NY strip + 1.25 cup rice
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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
 
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)
 
Budman7811 said:
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)
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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.
 
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? :irked:
 
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.
 
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. :thumbsup:


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.
 
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. :)
 
gokix811 said:
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. :)
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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. ;)
 
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.
 
Danb2285 said:
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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Thanks man. I won't be adding them in the next 1.5 weeks, but will grab some after the competition.

wasme said:
Massive doesn't even touch those numbers ....wow
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Yeah, it's actually looking like I'll end the day with 8200-8500 cals, 1600-1700g carbs, and 55g fat. It seems absurd, but refeed size has been progressing at a somewhat slow and steady pace throughout prep, which has let me gauge how I (will) respond. I started with refeeds every 7 days, with about 450g carbs, around maintenance calories, and gave myself 3 hours to eat. Size and frequency have come a long way, but my weight is still dropping below baseline within a few days (-1.3lbs from pre-refeed weight on Saturday).

I got an early start today (LISS and gym done by 6:30am/first meal 8am), so it really shouldn't be much of a challenge and I'll eat until satisfied.


I've had some inquiries about my nutrition plan and will eventually put something together for those who have messaged me. The closest known approach to my own is probably "Skiploading", which didn't cross my mind until recently. Here's a quick summary that shows some of the similarities.

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breezy11 said:
I've had some inquiries about my nutrition plan and will eventually put something together for those who have messaged me. The closest known approach to my own is probably "Skiploading", which didn't cross my mind until recently. Here's a quick summary that shows some of the similarities.

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Thanks Breezy! I know you're getting pumped up for this show! You're gonna kill it!
 
804 said:
Thanks Breezy! I know you're getting pumped up for this show! You're gonna kill it!
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Thanks and no problem brother. Yeah, it's almost showtime. :eek:
 
Meal 1



Cereal/Fluff "Treats" and Bagels

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The "treats" were a last minute decision and a delicious one. The bagels were topped with all kinds of stuff...pumpkin butter/fluff and various combos using WF caramel, pb, marshmallow, and chocolate. :thumbsup:

I'll be making waffles and pancakes in a few minutes.
 
breezy11 said:
I've had some inquiries about my nutrition plan and will eventually put something together for those who have messaged me. The closest known approach to my own is probably "Skiploading", which didn't cross my mind until recently. Here's a quick summary that shows some of the similarities.
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Thanks, would also be interested to see your plan when you are sending it out.

804 said:
Thanks Breezy! I know you're getting pumped up for this show! You're gonna kill it!
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^^^ This.... how far out are you - 2 weeks?

breezy11 said:
The "treats" were a last minute decision and a delicious one. The bagels were topped with all kinds of stuff...pumpkin butter/fluff and various combos using WF caramel, pb, marshmallow, and chocolate. :thumbsup:

I'll be making waffles and pancakes in a few minutes.
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All looks delicious... totally jealous as I sit here at my desk weight for noon and my chicken wrap lol.
 
wasme said:
Thanks, would also be interested to see your plan when you are sending it out.

^^^ This.... how far out are you - 2 weeks?

All looks delicious... totally jealous as I sit here at my desk weight for noon and my chicken wrap lol.
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Sounds good man. It's only 1 week from this coming Saturday.

Lol thanks. I thankfully have the day off and can spend a good part of it eating and relaxing.


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Waffles topped with fluff, organic blueberry preserves, and wf caramel / 2 Rice Krispie Treats with wf chocolate dip (ended up on top of caramel-fluff waffles).

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Pancakes with wf strawberry spread (heated/melted down)


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WF pancake syrup were used on both.
 
I've been beyond busy the last few days and won't be getting a little break from the madness until Sunday. I finished Wednesday's refeed with 1600g+ carbs and my weight was back at baseline this morning. I'll be a week out tomorrow and plan on carbing up again on Sunday (~1000g) and again in Wednesday (~600-700g). That'll leave me with Thursday and Friday to "dry out" before the show. Training has been pretty solid the last couple days. I hit arms last night (1st time lifting in PM in a long time/only way I could make the gym) and back this morning.
 
Enjoy those refeeds... how did you like training in the afternoon as apposed to all those mornings?

Where is the show? Are you entering a particular division?
 
Here's some pizza pics from Wednesday. I tried 2 new crusts, which had 0g fat (2g fat each from the pizza sauce) and were phenomenal. They rose a ton more, crisped/cooked to perfection, and helped make my best pizzas so far. I'll most likely be making a couple more before the competition.

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wasme said:
Enjoy those refeeds... how did you like training in the afternoon as apposed to all those mornings?

Where is the show? Are you entering a particular division?
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I'm already looking forward to them and most definitely will.

I trained around 7PM, which was alright. There were a lot more people, but my gym is massive, so it wasn't crowded and I didn't have to wait to use anything.


The show is at the Hancock Theatre in Boston. Physique goes by height and I'm 5'11''. Depending on the number of competitors in each class I believe they could break it up into 5'9.5''-5'11.5'' or just have a 5'11'' and up.
 
breezy11 said:
I'm already looking forward to them and most definitely will.


The show is at the Hancock Theatre in Boston. Physique goes by height and I'm 5'11''. Depending on the number of competitors in each class I believe they could break it up into 5'9.5''-5'11.5'' or just have a 5'11'' and up.
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Pizza's look awesome.. amazing how you can make them virtually fat free too..

Well good luck.... I am sure you will do extremely well.
 
wasme said:
Pizza's look awesome.. amazing how you can make them virtually fat free too..

Well good luck.... I am sure you will do extremely well.
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They were unbelievable. Yeah, you would never know by the taste either.


Thanks wasme. We'll see, it'll be a learning experience for sure.



I just saw this sweet deal on Jack3d Advanced. I recommend taking advantage of it while you can.

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wasme said:
Thanks, took advantage of an awesome deal on Test powder (3 for 84 with tax and shipping) yesterday. I have not tried test powder yet but the reviews seem great.
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No problem. Awesome man, I think you'll love it. TEST Powder is without question my favorite test booster (was before being with the company too) and one of my favorite products of all-time. The formula speaks for itself and I can't wait to start it up in about a month.
 
Breezy, did you take advantage of the flash give away? Oxy elite protein for 25$ plus free shipping and free shirt.. It showed my discount, but my total was still showing the original amount so I was iffy about hitting purchase.

Also Idk if you heard but apparently the FDA wrote a warning letter to usp labs about versa 1, saying it is too much like a steroid so they are taking it off the market..

I mean I enjoyed versa, but it's clearly not a steroid nor is it spiked... Thoughts?
 
aceroni said:
Breezy, did you take advantage of the flash give away? Oxy elite protein for 25$ plus free shipping and free shirt.. It showed my discount, but my total was still showing the original amount so I was iffy about hitting purchase.

Also Idk if you heard but apparently the FDA wrote a warning letter to usp labs about versa 1, saying it is too much like a steroid so they are taking it off the market..

I mean I enjoyed versa, but it's clearly not a steroid nor is it spiked... Thoughts?
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I haven't due to a lot of expenses this last week of prep that take priority. :(

You could call customer service and try placing your order directly through them.

It isn't related to what you've mentioned.
 
breezy11 said:
I haven't due to a lot of expenses this last week of prep that take priority. :(

You could call customer service and try placing your order directly through them.

It isn't related to what you've mentioned.
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Versa 1 being discontinued? can you divulge the reason?
 
Nice work breezy.. J/w After 5'11.5'' is everyone else above that in the same class? curious as I am 6'3.5''
 
804 said:
Nice work breezy.. J/w After 5'11.5'' is everyone else above that in the same class? curious as I am 6'3.5''
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Thanks brother. I'm not 100% sure, but believe so.
 
I just wrapped up some fasted LISS on my bike and will be heading to the gym when it opens at 8am. A chest/shoulder session is on tap, followed by the start of my refeed. The plan is to hit 1000-1300g carbs by tonight. It should be a great day of food and football. My weight is currently down 1lb from last "pre-refeed" weight on Wednesday.
 
breezy11 said:
I just wrapped up some fasted LISS on my bike and will be heading to the gym when it opens at 8am. A chest/shoulder session is on tap, followed by the start of my refeed. The plan is to hit 1000-1300g carbs by tonight. It should be a great day of food and football. My weight is currently down 1lb from last "pre-refeed" weight on Wednesday.
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How does your stomach hold up after all that food

I did a gushers refeed at 1000 carbs I was ****ed up for like 36 hours with gas and ****
 
breezy11 said:
I just wrapped up some fasted LISS on my bike and will be heading to the gym when it opens at 8am. A chest/shoulder session is on tap, followed by the start of my refeed. The plan is to hit 1000-1300g carbs by tonight. It should be a great day of food and football. My weight is currently down 1lb from last "pre-refeed" weight on Wednesday.
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1300carbs + football.. that is a Sunday made in heaven my friend.
 
EBF Inc said:
How does your stomach hold up after all that food

I did a gushers refeed at 1000 carbs I was ****ed up for like 36 hours with gas and ****
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I get extremely gassy towards the end of the day and make a few trips to the bathroom during the first half of the following day. I seem to be good now after dropping 5lbs+ since waking up. :)


wasme said:
1300carbs + football.. that is a Sunday made in heaven my friend.
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Indeed. It ended up being 1400g and was great. I get to do it again on Wednesday, but the amount will be based on how I'm looking/feeling that day.
 
Here are some pics from yesterday morning. They were all rushed, but came out good enough to see where I stand. I believe that I should be in good shape after dropping some water before the competition. I'll be spending a lot of time posing this week and will take additional pics at some point.

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