** Baseline's Transformation - Everything Included **

[baseline_9]

How do you cook yours? And Base, how did you cook yours as well?

Same as sgt....

Mash up corn flakes and mix with Cajun seasoning...

Put chicken in egg whitEsmand then dip into the corn flake mix...

Bake on a pre-heated tray untill done....

[SlimmerMe]

^^ I am going to try this one too as long as it has your seal of approval and sounds like it does. But is this okay for what I am after? or are you trying to gain now....please clarify.

[baseline_9]

^^ I am going to try this one too as long as it has your seal of approval and sounds like it does. But is this okay for what I am after? or are you trying to gain now....please clarify.

Don't worry about it slim....

A few corn flake crumbs are not going to make a huge difference.... Just note how much you use and work out the approximate carbs and remove them from other meals if you wish to be bang on about it...


Experiment with the spice you put in as well... I'm sure there will be lots of nice powder mixes out there u could throw in....

Dry'd herbs would be good as well , thyme ESP...

I have a recipie for Cajun powder rub... U shud find it in the recipie section...it's really good!


Good luck

[gbrice75]

I'm going to give this a shot this weekend. I made chicken this same way once using Ritz crackers (yea, I realize that's not an option here) and it was decent. I am going to experiment with other cereals - instead of Cornflakes, I wonder how a rice-based cereal like Special-K would do? Hmm... the possibilities are endless.

[SlimmerMe]

Don't worry about it slim....

A few corn flake crumbs are not going to make a huge difference.... Just note how much you use and work out the approximate carbs and remove them from other meals if you wish to be bang on about it...


Experiment with the spice you put in as well... I'm sure there will be lots of nice powder mixes out there u could throw in....

Dry'd herbs would be good as well , thyme ESP...

I have a recipie for Cajun powder rub... U shud find it in the recipie section...it's really good!


Good luck

Thanks Base.....I can feel the crunchy crunch......

[baseline_9]

Keep me updated guys on how the encrusted chicken goes...


My chicken for the next 4 days is gonna be plain off the BBQ...


Next mission..... Beef Jerky... You may wanna stay tuned for this one guys... I think it's gonna be a knock out....

I think I am a good judge of character and I am going to say that slim is gonna wanna know about beef jerky....



Just back from my 45 mins cardio session...

Intervals on the treadmill (intervals being a variable incline... 7.5 then 15)

Good session , did it fasted since I went out for a meal last night and had 3 courses (full cheat meal)

French onion soup
10oz ribeye with chips
Creme brûlée

Nice!


Cardio is hard ATM (dbol really makes me cramp like a mo-fo) gona have to push the water intake to offset the cramps... Bring taurine back in as well


All in all I'm feeling good and my weight is up about 14 lbs on my lowest weight...

Scales are now going out tho.... The mirror is my only guide from now on

[SlimmerMe]

^^^my dog knows about Beef Jerkey NOT ME!!! LOL! I have never liked it but after I see what you do with it? I might~

[baseline_9]

Well I have some eye of round stripped up soaking in the following...

Sweet chili sauce
Worcester sauce
Hot rib sauce
Soy sauce
Garlic powder
Pepper

I'm gona leave it overnight and tomorrow and then hang it in he oven and dehydrate it for about 10hrs and a low temperature with the oven door a jar...

We will see how it turns out

[gbrice75]

Let me know, because I LOVE jerky, and would like to rely on it much more, except:

a) it's expensive to buy, and
b) it's usually got either too much fat, too much sugar (teryaki flavor for instance), or too much sodium.

Making your own will allow you to control what goes into it, so i'm all ears.

Made the cornflake breaded chicken today (stuck with the cornflakes... was gonna use bran flakes but then thought better of it). Haven't tasted it yet because it's for tomorrow's meal. I don't imagine the crispiness holds up after microwaving it though, huh? Base, do you dip it in anything? I used plain cornflakes and didn't season. I did dredge the chicken in flour/salt/white pepper though, and used whole eggs instead of whites (standard breading procedure).

Going to make an 8oz top round now.

[baseline_9]

Yeh this first run with the jerky is a test just to see how it comes out....

If it works well I will be looking into making a healthy version...

It will make a great snack.... I plan to vac pack in 8oz (raw weight) bags and then I have them to hand when/if I want one.... Should be good....

Your right it is Damm expensive but this way it should be really cheap....


As far as the chicken and cornflake thing I used the Cajun rub in With the cornflakes so it was nice and spicy... I don't use any dips TBH in the week....

I like to stay strict as much as I can and just have some nice stuff at the weekend if I want it.... Maybe two nice meals.

And it doesn't stay crisp but it is still ok if u microwave it... IMHO it was quite nice this way

[baseline_9]

Here is my chicken for the next 4 days (2 lbs per day)...

Some have a little spicy rub but pretty bland... I dont mind eating bland in the week TBH... Just makes menlook forward to a few nice meals at the weekend.

[baseline_9]

Looks like jerky to me....

Need a few more hours of drying tho

[gbrice75]

I gotta go steal your recipe for the cajun rub.

[baseline_9]

I gotta go steal your recipe for the cajun rub.

Yeh pretty good that is...

It's a Jamie Oliver recipe

[-KJ-]

Yeh pretty good that is...

It's a Jamie Oliver recipe

You love Jamie Oliver

[baseline_9]

You love Jamie Oliver

Jamie is god to me....

Honestly I love Jamie....

Some time I seriously think I could pack this whole lifestyle in and become Jamie Oliver....

Cooking great food every night, puddings etc.....


And BTW I do notice that you follow this thread and have done right from the start.... I do appreciate that

[RaginCajun]

loving the visuals base. what do u think the macros would be on your jerky? i am a huge fan of jerky and will have to try this out with some venison.

[baseline_9]

loving the visuals base. what do u think the macros would be on your jerky? i am a huge fan of jerky and will have to try this out with some venison.

Not really sure m8....

Use a lean cut and get the macros off he cut...

I have used eye of round which is as lean as ur gonna get... Cnt remember the fat content ATM but I think it's about 4%

[-KJ-]

Jamie is god to me....

Honestly I love Jamie....

Some time I seriously think I could pack this whole lifestyle in and become Jamie Oliver....

Cooking great food every night, puddings etc.....


And BTW I do notice that you follow this thread and have done right from the start.... I do appreciate that

No problem Base.. Glad you appreciate it! I appreciate the help you have given me on diet and workouts.
I also appreciate this thread as it has been a great motivational tool for me rite from the begining, and contains alot of info.
I enjoy following these type of threads, ones that are kept up to date and so on. Might start my own soon.

And I do enjoy Jamie Oliver's when I see them.

[baseline_9]

BTW guys the jerky was a brilliant success

Just eating some in bed now after bring called out into wrk

Next batch will be a healthy version (low sodium/sugar)

[gbrice75]

^ ^ Want details on this batch! Homemade jerky may solve my protein problems!!!

[Standby]

i want some

[SlimmerMe]

A cookbook in the making~

That is what my crystal ball says........

[baseline_9]

A few pics....

[baseline_9]

^ ^ Want details on this batch! Homemade jerky may solve my protein problems!!!

Find lean meat... Eye of round or flank steak.... Flank is probably easier to work with

Put in freezer untill meat is well chilled (makes it easier to cut)

Slice beef with the grain as thin as you can... Put in a big bowl...

Marinade in a mix of soy sauce, sweet chill dipping sauce, BBQ rib and wing sauce, Worcester sauce... For 24-48 hrs...

Put on sqweres like I did and hang between bars in oven... Put a tray or foil in bottom of oven...

Put oven on lowest heat and leave dirt a jar.... Use a spoor or sumat to keep it a little open...

De-hydrate the meat for 8-12 hrs or untill fully dry and like rubber

Allow meat to cool completely (hanging)

Store in a sterile jar (wash jar and cook for 30 mins on full in oven)

Enjoy...

Obviously you can go as mad as u want With the marinade or u can just go plain...

i want some

I'm eating it right now LOL

A cookbook in the making~

That is what my crystal ball says........

maybe one day slim

[rodosman]

Great thread. Great progress. Looking good man

[baseline_9]

Good week for the gym where I train....

Lots of IFBB Pro's coming in to train...

Check out my thread in the lounge... The last video is the best but you need to delete the bit that says delete..

http://forums.steroid.com/showthread...-show-this-off!

[kalspic]

jerky look great. if you want to make it lower sodium with out loosing the flavor try changing the type of salt you use. kosher salt is less "salty" for the same amount as iodize salt.

[-KJ-]

Hey Base
hows the bulk going regarding weight and bf%??

[baseline_9]

Hey Base
hows the bulk going regarding weight and bf%??

I have not used the sacles for some time now..... im going by eye and constantly upping my cals...

As far as BF I am going to get it done ASAP...

I am happy ATM, I feel I have had a good re-bound... The AAS obviously help a lot... Looking much thicker already... Will get some pics up at some point.....

Strength is up and still rising, I will weigh my self in the morning and post it up... Not trying to go crazy with the weight gain, I will accept a little BF in return for more muscle growth.... ATM my plan is to grow as much as I can between now and next Feb/March.... Fun times.. And if my BF gets too high I will do a hard and fast cut for a short period of time (3 weeks)


One thing I want to say is sorry for not keeping my log as up to date as I could have... Im kind of busy ATM..

And as far as helping out in the Diet section I have gone quiet for a bit.... Just dont get much time on my PC ATM and cant go in and critique diets on an IPOD...

[-KJ-]

I have not used the sacles for some time now..... im going by eye and constantly upping my cals...

As far as BF I am going to get it done ASAP...

I am happy ATM, I feel I have had a good re-bound... The AAS obviously help a lot... Looking much thicker already... Will get some pics up at some point.....

Strength is up and still rising, I will weigh my self in the morning and post it up... Not trying to go crazy with the weight gain, I will accept a little BF in return for more muscle growth.... ATM my plan is to grow as much as I can between now and next Feb/March.... Fun times.. And if my BF gets too high I will do a hard and fast cut for a short period of time (3 weeks)


One thing I want to say is sorry for not keeping my log as up to date as I could have... Im kind of busy ATM..

And as far as helping out in the Diet section I have gone quiet for a bit.... Just dont get much time on my PC ATM and cant go in and critique diets on an IPOD...

No need to apolagize fella... Life comes first.
If its a lean bulk and the cardio is up I dont see you needing a drastic cut.
You will look amazing come next summer after another cut with your added mass.

[baseline_9]

No need to apolagize fella... Life comes first.
If its a lean bulk and the cardio is up I dont see you needing a drastic cut.
You will look amazing come next summer after another cut with your added mass.

Hopefully.... I plan on making some big progress over the next 10-12 months

My weight was 185 in the morning...

Will get a skin fold done as soon as the guy is in the gym to do it...

[baseline_9]

Long time, no update! So here goes nothing...

Current diet...

100g oats
60g whey
Banana

100g basmati rice
12oz chicken breast
20g peanut butter

100g basmati rice
12oz chicken breast
20g peanut butter

Banana

Intra WO - 25g dextrose

PWO - 100g oats, 60g whey

8-12oz flank steak
50g oats

As far as greens it is usually raw broccoli or cooked green beans with my meat meals

Protein is kind of high... Probably too high TBH and I am considering dropping it a little...

P350, C400, F70

All of those are guestimations off the top of my head.... Have not drilled into it exactly but i don't think I'm far off

I am currently training HIT with pre exhausts for some body parts... Current split looks something like this

Mon- legs

Tue - chest and triceps

Thu - back

Fri - delts and biceps


Currently really feeling the back pre-exhausts with machine pullovers..... I have had problems with getting much out of my back sessions but I think I have found he way forward for me...

Hopefully I can get some pics up soon!

Been working a fair bit of OT and missing my cardio sessions because of it.... Not too worried but I'm going to make an effort to add 20 mins PWO for now on 3x per week minimum....

I am about 6 weeks into a cycle currently and feeling great.... Vascular as Fuk and loving it TBH

Not too worried about adding a little BF as I feel at the point where I am with my physique I can gain more LBM by pushing the caps and not worrying too much about BF gains.... Don't wanna slow my gains down, especially while 'on'...

Just a quick update for anyone who is subbed to let u know I'm still here, training as hard as ever, just not updating my log!

[Twist]

pics are needed bro!

[Windex]

Grats on the progress so far mate. I am going to try making the jerky as a snack - do you have any rough macros ?

[gbrice75]

^ ^ I still need to try making the jerky as well.

As for your current macro split, I like it alot! I just question whether overall calories are on the high side? I say this because you have the tendency to add bodyfat - i.e. the way you looked prior to this latest, very successful cut. Do you have an idea of roughly how much you were eating at that time and/or what caused you the added bodyfat at that time?

Looking forward to pics!

[baseline_9]

Grats on the progress so far mate. I am going to try making the jerky as a snack - do you have any rough macros ?

not 100% sure but it i lean since you need to use the leanest cut you can find and then trim any extra fat off it

^ ^ I still need to try making the jerky as well.

As for your current macro split, I like it alot! I just question whether overall calories are on the high side? I say this because you have the tendency to add bodyfat - i.e. the way you looked prior to this latest, very successful cut. Do you have an idea of roughly how much you were eating at that time and/or what caused you the added bodyfat at that time?

Looking forward to pics!

Cals are high and they will come down when im off this cycle..... I will bring them down to just over mtnce...

As far as diet in the past.... I stupidly hit 5000 calories for some periods of time

Im defo not going any higher than this for now tho... I just dont wanna waste this cycle by being too carefull with counting calories and trying to keep them down... If anything i wanna do the opposite but still eat clean....

I had 2 cheat meals this weekend..

Sat

Mushroom friti's
8oz sirloin steak wih chips/fries


Sun

BBQ - 2 sausages, 16oz ribeye steak, boiled potatoes

strawberry's, raspberry's, ice cream, wipped cream


I am certainly looking to now make cheat meals better.... If there is steak on the menu I will have it.... Fries or baked potato.... sorry its gonna be the fries LOL Unless im feeling really guilty about something HAHA


Its clean eating all week now...oats, whey, chicken,flank,rice... I may even look to change my rice around here and there for sweet potato or brown rice

[gbrice75]

^ ^ understood mate, I forgot you were on cycle and I agree 100% about not wanting to waste it by being too careful. Now isn't the time to be super meticulous - get all the gains you can out of the cycle. You know how to cut and can do so after the fact with very little to no LBM loss.

Love the cheat meals lol, sound great! But Baseline, picking fries over potato? Has Base's account been hacked?

[baseline_9]

^ ^ understood mate, I forgot you were on cycle and I agree 100% about not wanting to waste it by being too careful. Now isn't the time to be super meticulous - get all the gains you can out of the cycle. You know how to cut and can do so after the fact with very little to no LBM loss.

Love the cheat meals lol, sound great! But Baseline, picking fries over potato? Has Base's account been hacked?

Haha when it comes to a cheat meal it has to be the fries.... Not sure what my cheat will be this weekend...... Hmmmmm

One thing I do do on the weekends is drop 20g of fat out of my diet (no peanu butter).... This goes some way to balancing out the macros.... Only a little tho LOL

I love my cheat meals... I love food, it is my other passion.. I just love cooking... I have said before I could easily give up the whole BB thing and become a big fatty who eats fresh home made food every night.... I just love BB'ing too much tho...

Cheat meals mean a lot to me! And unless I'm competing, I think they will always be there... I just need to get out of the habit of starter main and desert...

[Bigd89]

Pics pics pics!!!!