** Baseline's Transformation - Everything Included **

[-KJ-]

Glad ya back bro....
Love this thread!
Good luck!!

[baseline_9]

I think the plan is pretty solid bro... i'd consider more carbs on non-training days though if you're hitting the cardio with pretty high intensity. Maybe a small carb meal pre-cardio - I don't think that will negate the cardio. Either that or keep it pro/fat but lower intensity. Meh, you know what you're doing and what to look out for, you don't need my comments.

Good luck - I might run that clen + T3 cycle right along side you.

I forgot to add in that i will be taking in about 10 extra grams of fat on non training days... Peanut butter!

The clen if for now... The T3 is going to be used on cycle to maintain T3 while the AAS' downregulate the thyroid... And to help reduce and PRL sides (if they exist)... I may even ramp it up at the end a bit to see if it can help me loose some BF while I gain LBM...

Thanks for the comments bud

Looking great bud!

Glad ya back bro....
Love this thread!
Good luck!!

Cheers guys...


After looking at myself this morning I have decided that im ok with myself and I will now simply be waiting on some ancillaries b4 i begin my next phase (the lean gaining phase)... So this may be 2 weeks, it may be 4.. But in the meantime i will be sticking with the above plan as a Prime...

[tbody66]

Gearing up to hit it hard. I'm glad!

[baseline_9]

Just playing with my new toy. My iPod touch 4...

Hopefully this pic uploads.... Using the photobucket app which is neat

This is a pic I took today with it... My BBQ, just cleaned for first time of the year... This thing gets some abuse...

It's a beefeater 900 series 4 burner gas BBQ (57K BTU) for any1 interested...

[gbrice75]

^ ^ nice bro, grilled food is the best!

[baseline_9]

25.04.11

Bank holiday Monday

No plans, just had to have a good sleep to get over my jet lagg...managed to sleep for 12 hrs which was refreshing to say the least...

Diet today has been hit and miss... I'm simply eating thru some left over chicken from a BBQ yday... 50g of oats for breakfast so carve are particularly low 2day... I'm gonna have some peanut butter tho to bump the cals up for the day... Maybe throw another shake in and some more fresh chicken that I cooked on the BBQ just...

Just cooked my broccoli for a few days... Simply break the broccoli into florets and put in a high sided pan... Then put 1.5 cups ( I use a glass cup full) of water into the pan... Put the heat on full wack and cook until all the water has boiled away ( usually 5 mins after it has come to a boil)... Then remove the lid and leave to cool... This will dry the broccoli out nicely, no need to put in a drained... Let it cool b4 storing it...

This is a pic of it in the pans with the water... Will last me about 3 days..



This is some of my grub for the next 3 days... 3x8oz chicken meals x3 pluss extra broccoli for with my beef meal each night...



Remember guys your broccoli should be crunchy, not soft.... You need to cook it quick or you are gonna rapidly destroy the nutrients that it contains... Salt and pepper are great on broccoli... Parmesan cheese and EVOO is great if u can afford it (calorie wise)...

Will be up at 5.45am 2moro for my AM trip to the gym for 60 mins of fasted cardio which sound tough considering I have been off work for almost 3 weeks and getting up whenever I wake... Oh well... I am glad to be back into the routine...

I am gonna start keeping notes like this in my IPod's note section for each day and then posting them at the end of each day... Hopefully that will keep this thread tidy for people to follow... I will be getting as many pics and videos as I can. now that I have this new toy it will make that a lot easier as I have it on me 24/7...Mainly so I can get on here LOL

[baseline_9]

^ ^ nice bro, grilled food is the best!

Yes man, cooked my house m8 a steak today on the BBQ and it was great... Never really cook much steak on the BBQ because I do a lot of pan griddled steak in a heavy cast iron which is pretty dam good... The BBQ defo adds another dimension to a steak tho that you simply cannot add in a pan ( well I was considering making a mini smoke box and blowing smoke on my steak as I cook it inside in the pan LOL... Let's just say I dnt have an extractor and I don't think it would be a good idea)

I cannot Waite to get my next Chine of beef out of the fridge at the butchers... It's been dry-agony now for about 4 weeks I think and should be pretty damm good... The high level of marbeling (fat content in the eye of the meat) makes for a great bbq'ing steak as it keeps it moist and adds more smoked flavour due to fat run off and fat burning/smoking on the coals below.... Yumm making me hungry now lol

[baseline_9]

And for you guys who love BBQ food but cannot either afford a BBQ or if the weather is a problem...

This is the next best thing...



It is a heavy Cast Iron Griddle Pan...

They are cheap and I would recommend everyone should buy one...

Because it is cast iron it requires a little maintenance so that it does not rust... If you use ur pan and treat it well it will last you for ever... All you need to do is season it with oil after each use to prevent it going rusty...

Great for frying steak or chicken... If u don't have one, go buy one... Don't buy an expensive one, it will not nessesarly be any better...

[RaginCajun]

great stuff base, will be following. do you age your meat yourself?

[baseline_9]

great stuff base, will be following. do you age your meat yourself?

Yes bro... I have dry aged a 4 rib section of beef in my fridge for 4 weeks b4... my next chine is in the butchers fridge hanging..

This is the chine i did last time at home










And thats me eating one in my avi... the big one on the food scales...

It was the best steak I have ever eaten, the beef came out like wax and just melted in your mouth... really good and a nice little experiment....

[baseline_9]

How to cook Indian Style Tandoori Chicken at home

As you may or may not know I love great food and Im always looking for new ways to cook...

My parents reciently bought a large chimenea for the garden... The thing is like a fukin furnace... Its just amazing and the heat it gives off is crazey, especially up the chimney part...

While I was ont he beach chillin, a thought popped into my head... How can I make home made Tandoori Chicken...

Instantly the chimenea came to mind as it not much different to an Indian style Tandoor Oven...


So when I came home the experiment commenced...

I sqwered up some chicken breast on a long steel rodd and got the chimenea going with some wood...

After letting the flames die down and getting the embers up to max heat I hung the chicken into the chimney of the chimenea and cooked for 6 mins...


The results were excellent and much better than I thought... The chicken was cooked through, crispy on the outside, smokey and succulent on the inside... It really tasted like the real deal...

What a Result....


I wil be posting a video and some pics the next time I do it... I need to go out and buy one for myself now tho

[RaginCajun]

damn, i want one! i have never attempted to age my own meat. might have to give it try. thanks

[baseline_9]

damn, i want one! i have never attempted to age my own meat. might have to give it try. thanks

If you can get your fridge down to 0 degrees or near it then your ok...

Those are big tupaware tubs with frozen water in them to keep the lower part of the fridge near freezing

[SlimmerMe]

I am salivating......any chance of an invitation? with a doggie bag to go? and NOT for my dog......

[tbody66]

Good stuff, base, you're back on track to nailing things again.

[baseline_9]

I am salivating......any chance of an invitation? with a doggie bag to go? and NOT for my dog......

Sorry slim, you will have to just dribble watching the video and looking at the pics...

Good stuff, base, you're back on track to nailing things again.

Never off the track.... Just coasting for a few weeks... Back of full power now!


My view as I do my cardio every day... It could be worse

[tbody66]

True, for you, not for me, I totally got off the track!

[baseline_9]

Blood work results are in...

ALT - 34 (5-40)

Cholesterol - 3.5 (<5)

HDL - 2.3

FSH - 7.9 (2-14)

LH - 9.2 (2-14)

estradiol - 79 (<180)

Testosterone - 17 (10-35)

SHBG - 23 (15-47)

[baseline_9]

Blood work results are in...

ALT - 34 (5-40)

Cholesterol - 3.5 (<5)

HDL - 2.3

FSH - 7.9 (2-14)

LH - 9.2 (2-14)

estradiol- 79 (<180)

Testosterone - 17 (10-35)

SHBG - 23 (15-47)

Previous results .... A fair time ago , maybe 12 months

liver ALT was 23
cholesterol was 3.4
total test was 16.8

ALT has gone up... Not sure why... Still in range so not worried...

Cholesterol is pretty much the same, elevated by 0.1, nothing to worry about, in range...

Test has gone up by 0.2 which is excellent... This means my PCT was effective...

Previous PCT was....


Weeks 1-2 - 100mg clomid, 40mg nolvadex
Weeks 3-6 - 50mg clomid, 20mg nolvadex

HCG was run on cycle at 200IU EOD from 10 days in up until PCT...

[tbody66]

Good News, looks like you are spot on.

[baseline_9]

26.04.11

Not in work... The woman who told me I was in is a dumb ass obviously!

Woke up late, 11.00am...

Took my clen , drank 10g of BCAA's and 10g of Glutamine and drove to the gym... Clen is good, feeling it in 30 mins...

60 mins of incline walking went ok... Heart rate was stable at about 150... Felt a little sick, some heart burn...

Put my order in for my Ancillaries for my up and coming cycle... Hopefully I will have them soon...

No plans for the day... Just gonna chill out, eat my food and maybe go looking for a chimenea so I can start doing some tandoori chicken...

Will hopefully get a skinfold test some time this week...

Picture from this morning... Crap lighting, crap angle LOL... Just for reference...



Back from the gym for the second time today... I am changing my plans... The PWO cardio is going... I don't need it... I'm not looking to change drastically and defo don't need to beat my self up so hard ATM... I'm just gonna keep the 60 mins AM fasted cardio in there for now.... If I feel like I wanna do some PWO cardio I will do it but ATM I don't think I actually need it...

Trained upper body 2nite...

Benchpress, T bar row, military press...

22.26 pm and off to bed...

Just finished my last meal... 8oz Flank Steak and some broccoli... Not bad!



Alarm set for 05.45 am... Morning cardio session

Overall a good day...

[tbody66]

Explain the "not in work and the woman who told you that you were in" comment, I didn't connect it to anything.

Glad to hear you are dropping some cardio.

[gbrice75]

Base,

What sauce do you use with your chicken breast? I remember you mentioning it once; was it a garlic sauce of some sort?

Love the aged beef man, they're the best!

Did you get the clen from AR-R ?

I agree 100% with your dropping the PWO cardio. You're no longer officially cutting, and that would be the first thing to go for me as well. Good move bro.

[Standby]

Explain the "not in work and the woman who told you that you were in" comment, I didn't connect it to anything.

Glad to hear you are dropping some cardio.

he went to work cause some b*tch said he was working. and it turned out he really wasnt so he went home. thats what i got from it

[baseline_9]

Explain the "not in work and the woman who told you that you were in" comment, I didn't connect it to anything.

Glad to hear you are dropping some cardio.

I think I just mentioned it because I said the day b4 that I was gettin up at 5.45 for cardio and then work... No relevance really, I'm just thinking out loud... If the post seem strange its because I add notes during my day to a e-note pad and then copy them onto this log

Base,

What sauce do you use with your chicken breast? I remember you mentioning it once; was it a garlic sauce of some sort?

Love the aged beef man, they're the best!

Did you get the clen from AR-R ?

I agree 100% with your dropping the PWO cardio. You're no longer officially cutting, and that would be the first thing to go for me as well. Good move bro.

Hmmmm, sauce for chicken... That chicken is plain, but I sometimes chop up garlic and hot chilli and mush into a paste with salt and pepper... Then loosen it with oil...

he went to work cause some b*tch said he was working. and it turned out he really wasnt so he went home. thats what i got from it

Pretty much...

[baseline_9]

Base,

What sauce do you use with your chicken breast? I remember you mentioning it once; was it a garlic sauce of some sort?

Love the aged beef man, they're the best!

Did you get the clen from AR-R ?

I agree 100% with your dropping the PWO cardio. You're no longer officially cutting, and that would be the first thing to go for me as well. Good move bro.

And yeh aged beef is great...

The key is to have dry aged beef tho...

Wet aged beef (in a vac bag) is now the 'done thing' but it does not enhance the flavour of the beef at all...

A quality steak should be dry aged for 21 days minimum... The complexity of flavour is greatly improved...

True dry aged beef is just hard to get because it's expensive... Look for certified Aberdeen Angus that has been dry aged for 21 days for a gr8 steak... And it has to be ribeye... Wagu is the best steak in the world... Never had 1 tho...


And my clen was OTC in clen bro...

[gbrice75]

Hmmmm, sauce for chicken... That chicken is plain, but I sometimes chop up garlic and hot chilli and mush into a paste with salt and pepper... Then loosen it with oil...

Hmm, doesn't look plain, looks appetizing! I still recall you talking about or possibly even posting a picture of some brand name sauce... I still think it was a garlic sauce of some sort... maybe i'm thinking of somebody else.

And yeh aged beef is great...

The key is to have dry aged beef tho...

Wet aged beef (in a vac bag) is now the 'done thing' but it does not enhance the flavour of the beef at all...

A quality steak should be dry aged for 21 days minimum... The complexity of flavour is greatly improved...

True dry aged beef is just hard to get because it's expensive... Look for certified Aberdeen Angus that has been dry aged for 21 days for a gr8 steak... And it has to be ribeye... Wagu is the best steak in the world... Never had 1 tho...


And my clen was OTC in clen bro...

Dry aged beef is definitely the way to go. Super expensive but love it! It's a treat when I do have it, but always enjoyed!

[baseline_9]

Yep GB Nandos piri piri garlic sauce... The best...

[gbrice75]

That's it, thanks!!!

Gotta see if I can find this in the supermarket, don't recall ever seeing it, but then again I wasn't looking lol!

[baseline_9]

That's it, thanks!!!

Gotta see if I can find this in the supermarket, don't recall ever seeing it, but then again I wasn't looking lol!

Nando's is a chain of chicken restaurnets in the UK... not sure if they are world wide...

If u want some PM me...

[baseline_9]

Things that I use all the time for my food... JD's not all the time LOL..




Roasted red peppers
Wholegrain mustard
Curry paste
Jerk Paste
Nando's grinder
Chipotle paste
Chimay sauce
Nandos piri piri garlic sauce
Tabasco sauce

[gbrice75]

Nando's is a chain of chicken restaurnets in the UK... not sure if they are world wide...

If u want some PM me...

That explains it... couldn't find sh!t in the supermarket online but did find it on Amazon.com

Do they make only the hot garlic sauce, or other flavors as well?

[baseline_9]

That explains it... couldn't find sh!t in the supermarket online but did find it on Amazon.com

Do they make only the hot garlic sauce, or other flavors as well?

They make loads..

Range of spice and different flavours

The herb one and the garlic are the best flavour

I will one day attempt to make a batch up at home

[gbrice75]

Thanks again, I did see a copycat recipe online.

I'm gonna browse the net and see what's available to order. I'll tell you the prices and you can let me know if it's comparable.

[SlimmerMe]

Baseline.....when you have a chance and I mean time to do so, could you please post up a list of everything you like? Specifically? ex: this sauce you mentioned plus the Wagu meat which I have never heard of. Premium products which you either use or products you would like to get if available or whatnot.

THANKS!

[baseline_9]

Baseline.....when you have a chance and I mean time to do so, could you please post up a list of everything you like? Specifically? ex: this sauce you mentioned plus the Wagu meat which I have never heard of. Premium products which you either use or products you would like to get if available or whatnot.

THANKS!

Hmmmm Intresting... I will get back to you

Wagyu beef is a breed of cattle... just like the aberdeen angus is a breed...

Wagyu beef is known for crazy marbeling... Generally the higher the intra-muscular fat content in the meat the better the quality of beef...

Bodybuilder friendly - NO! - The best steak in the world - YES im sure it would be...

Wagyu beef also produces a higher percentage of Omega 3 and 6 than that of normal beef...


The best steak I can buy OTC here in the UK is Certified Aberdeen Angus... It is dry aged for 21 days...

I would like to get some Wagyu that has been aged for 50 days...

And if ever I talk about steak, as in nice steak, I am talking about Ribeye... Ribeye is the best cut and any1 who says that fillet is nicer has no idea...

Ribeye steak is strictly a cheat meal steak... My ribeye steaks probably contain 30+ grams of fat

If I eat steak in the week it will be flank, griddled medium rare and sliced against the grain...


Why is it the best cut....

High fat content - Keeps it moist and jucy



TBH slim I love my food and I love to cook great food... I now only go to a few specific restaurents because I have a high standard and most places just are not up to it... I am a food snob LOL

I now cook most of my cheat meals at home because I know it will be exactly what I want...

Durring the week my diet is bland and boring maniny... I dont care tho.. just makes the cheat tht much better...

[baseline_9]

Standard ribeye steak - unknown breed




Wagyu ribeye steak




That shows the difference...

I'm gonna have wet dreams over that pic 2nite LOL seriously u dnt understand how much thy pic excites me...

My next load of ribeye will be coming out of the fridge on sat after being dry aged for about 35 days I think... I will post some pics

[baseline_9]

27.04.11

Day was fine... First day back in work, went ok

Not feeling as sick today from the clen ... Dose going up 2moz...

Added the 10g of fat today into my diet in the form of 20g natty peanut butter...

I have a pic below of my fat sources ATM. I do use some plain nuts but not often... Love the nut butters too much...

Here we have, peanut butter, cashew butter, hazelnut butter, EVOO, Fish Caps... Pretty much all my additional fat intake...




And this of corse is a bodybuilders best friend. The trusty cooler bag... If u don't have one then go out and get one... Make sure to get plenty of ice packs as well... Cool food is fresh food.. And fresh food is better than, well, food that isn't fresh LOL... Especially if u have to eat the same thing 3,4,5 times a day... I wanna be able to keep it in a pack and fresh all day...

Just got this new bag... These coolers go everywhere with me! Everywhere... That's the key... Cook ahead of time, and pack it up in the morning with ur food and u have no excuse...

[SlimmerMe]

You sure are on top of it and love all the info which helps a lot of members including me!

and the steak? why would you like all the marbling? curious....I would have picked the other one so want to know why....thanks

[gbrice75]

Ribeye is areally nice cut, moist/tender. I'm a big Strip fan myself though. Also love Porterhouse/T-Bone. Fillet by itself sucks, that's not a steak!!!

Damn dude, that's CRAZY marbling, lovely!