bikeral training and diet log 2013

[GirlyGymRat]

Yes it does. Question... New AVI? WoW.

Yes. New avi. 7 days straight. This is 4 th day. Dan the AB dude started a thread about my legs so I thought why not have a little fun for a week leading up to valentines day. Have a great week Al!

[bikeral]

Yes. New avi. 7 days straight. This is 4 th day. Dan the AB dude started a thread about my legs so I thought why not have a little fun for a week leading up to valentines day. Have a great week Al!

Looking great GGR. Hope you are recuperating fast.

[bikeral]

So like I said I managed to salvage last week and got all my workouts in.

Friday PM Back
Saturday planned to be off but did 2 hrs of shoveling snow

Sunday PM Chest/Biceps

[RaginCajun]

shoveling snow is for the birds!

good cardio though!

[bikeral]

shoveling snow is for the birds!

good cardio though!

Tell me about it. Every year I say this is my last year in cold weather. Let's see what happens in December...

[Back In Black]

So like I said I managed to salvage last week and got all my workouts in.

Friday PM Back
Saturday planned to be off but did 2 hrs of shoveling snow

Sunday PM Chest/Biceps

Did you go disco dancing in Sunday night

[SlimmerMe]

Hey Bikeral~

Cooking your Lounge Muffins as I type! Put some sesame seeds in one muffin and some chocolate nibs in another one for a test.
Will let you know how they come out. Oh....and added some baking powder too.....

[bikeral]

Hey Bikeral~

Cooking your Lounge Muffins as I type! Put some sesame seeds in one muffin and some chocolate nibs in another one for a test.
Will let you know how they come out. Oh....and added some baking powder too.....

Well hello there SM. Those muffins are a staple in my diet these days. Take a batch of them to work every Monday. When I was bulking I added 2 bananas to the recipe.

Try to get some non stick cupcake liners since there is barely any fat in these they stick to the pan even if I use PAM.

Let me know how you like them.

I still have your pancakes every Sat and Sun.

[bikeral]

Did you go disco dancing in Sunday night

I'll have to work that in to my cardio next week Mr. Black.

[Back In Black]

I'll have to work that in to my cardio next week Mr. Black.

Mr Black, like it. Normally there's too much competition for that name.

And stop with the 'C' word man, there are some people with allergies to it around these parts

[bikeral]

Mr Black, like it. Normally there's too much competition for that name.

And stop with the 'C' word man, there are some people with allergies to it around these parts

That's funny. I plan to write a sticky that proves too much 'c' makes you fat.

[GirlyGymRat]

That's funny. I plan to write a sticky that proves too much 'c' makes you fat.

I have experience here and will offer to proof that sticky!

[SlimmerMe]

Well hello there SM. Those muffins are a staple in my diet these days. Take a batch of them to work every Monday. When I was bulking I added 2 bananas to the recipe.

Try to get some non stick cupcake liners since there is barely any fat in these they stick to the pan even if I use PAM.

Let me know how you like them.

I still have your pancakes every Sat and Sun.

Glad to hear you still enjoy the pancakes! I do almost every single day!

The muffins? not sure what I did but did not turn out tasty. Perhaps I put too much baking powder ( not suggested by you) and perhaps too much vanilla whey too as I made a batch of pancakes then split the batch and added the whey.

Practice makes perfect!

Keep up your good work Bikeral. You are inspiring others.....

SM

[--->>405<<---]

AL! wats up dude! so these muffins have my curiosity piqued.. how bout a recipe?

[bikeral]

AL! wats up dude! so these muffins have my curiosity piqued.. how bout a recipe?

My man 405!

Recipe is a twist on the protein pancakes and Austinite's chocolate cake.

Currently I am doing this:

2 cups egg whites
2 cups non fat cottage cheese
2 cups oats
2 splenda packets
2 scoops ON Pro Complex Vanilla protein powder

Blend in blender and pour into cupcake liners. Makes about 18 muffins. Each muffin 78 cals 10 grams protein/8 grams carbs/about .6 grams fat

I make a batch Monday and keep in my fridge at work. They are like portable protein pancakes. As usual you can add bananas, blueberries, nuts etc. Right now I am trying to keep calories in check so I'm making them plain.

[bikeral]

I have experience here and will offer to proof that sticky!

I will hit you up for supporting arguements.

Glad to hear you still enjoy the pancakes! I do almost every single day!

The muffins? not sure what I did but did not turn out tasty. Perhaps I put too much baking powder ( not suggested by you) and perhaps too much vanilla whey too as I made a batch of pancakes then split the batch and added the whey.

Practice makes perfect!

Keep up your good work Bikeral. You are inspiring others.....

SM

Def give them another shot. It took me a while to get them where I want them.

Thanks

[SlimmerMe]

Def give them another shot. It took me a while to get them where I want them.

Thanks

Will do....

also looking forward to your cardio thread. I am now getting confused since I actually LOVE cardio.....

[bikeral]

Will do....

also looking forward to your cardio thread. I am now getting confused since I actually LOVE cardio.....

I was kind of joking but.... Seems like if I do too much cardio I totally lose control and eat everything in sight. So my scientific conclusion is that too much cardio makes you fat.

I try to keep cardio to 35 - 45 mins AM fasted now.

[--->>405<<---]

My man 405!

Recipe is a twist on the protein pancakes and Austinite's chocolate cake.

Currently I am doing this:

2 cups egg whites
2 cups non fat cottage cheese
2 cups oats
2 splenda packets
2 scoops ON Pro Complex Vanilla protein powder

Blend in blender and pour into cupcake liners. Makes about 18 muffins. Each muffin 78 cals 10 grams protein/8 grams carbs/about .6 grams fat

I make a batch Monday and keep in my fridge at work. They are like portable protein pancakes. As usual you can add bananas, blueberries, nuts etc. Right now I am trying to keep calories in check so I'm making them plain.

awesome! gonna give these a go maybe today! u bake at 350?? for approx how long? 15-20mins?

[bikeral]

If you are making medium size muffins 350 for 8-10 mins. Tops should be browned and if you stick one with toothpick should come out clean.

[RaginCajun]

here is my muffin recipe but i need to tweak it some. muffins come out very good and tasty, but very dense.

2 cups of ground oats
1/2 cup of chopped/ground raw almonds
1 cup blueberries
3 scoops of blueberry protein powder
2 cups of egg whites

mix together in a big bowl, place in muffin pan, bake for about 20 min at 350
TOTAL MACROS: roughly 1600 cals 146g Pro 151g carbs 45g fats

it needs to be tweaked some because it makes a thick batter. i was thinking about thinning it out with either more egg whites, water, or almond milk.
muffins come out dense and filling. they also have a great texture from the almonds!

[bikeral]

here is my muffin recipe but i need to tweak it some. muffins come out very good and tasty, but very dense.

2 cups of ground oats
1/2 cup of chopped/ground raw almonds
1 cup blueberries
3 scoops of blueberry protein powder
2 cups of egg whites

mix together in a big bowl, place in muffin pan, bake for about 20 min at 350
TOTAL MACROS: roughly 1600 cals 146g Pro 151g carbs 45g fats

it needs to be tweaked some because it makes a thick batter. i was thinking about thinning it out with either more egg whites, water, or almond milk.
muffins come out dense and filling. they also have a great texture from the almonds!

That sounds good. Interested to see if you try almond milk. i have not used it in any baking.

[bikeral]

Monday PM Legs
Tuesday AM Cardio PM nada
Wednesday AM Cardio PM Delts/Traps/Triceps


Diet has been just a couple hundred calories under maintenance. Guess I'm on maintenance until I'm ready to commit to cutting.

[GirlyGymRat]

Al

[bikeral]

Al

Hey GGR. I've been slacking. Both in logging and training...

Last weekend was full of cheat meals...and missed workouts.

Got back at it Tuesday

Tuesday PM Chest/Biceps
Wednesday AM cardio/PM Legs

Plan to do Delts/Traps/Triceps tonight.

Diet back on track as of Monday.

[GirlyGymRat]

Hey GGR. I've been slacking. Both in logging and training...

Last weekend was full of cheat meals...and missed workouts.

Got back at it Tuesday

Tuesday PM Chest/Biceps
Wednesday AM cardio/PM Legs

Plan to do Delts/Traps/Triceps tonight.

Diet back on track as of Monday.

I like your last statement. I should do this too.

[bikeral]

I like your last statement. I should do this too.

Weekends are always my downfall...

[bikeral]

Finished last week well and managed to keep diet together over weekend. For the most part.

Sunday did my deadlifts and upper back followed by some cardio PWO
Monday did AM fasted cardio
Tuesday Chest/Biceps

[GirlyGymRat]

Finished last week well and managed to keep diet together over weekend. For the most part.

Sunday did my deadlifts and upper back followed by some cardio PWO
Monday did AM fasted cardio
Tuesday Chest/Biceps

Everyday is an opportunity to fail or succeed on my macros. I decided I have had enuff. Pants feeling tight. The for GGR to tighten up the diet!

[RaginCajun]

bikeral, still snowed in?

[bikeral]

bikeral, still snowed in?

Hey pal, how are things going? Weather is in 40's for next 10 days. I'm a happy camper. There is finally light at the end of another north east winter.

[bikeral]

Everyday is an opportunity to fail or succeed on my macros. I decided I have had enuff. Pants feeling tight. The for GGR to tighten up the diet!

How is the healing going? Hope your recovery is fast.

[--->>405<<---]

Yo al wat up?!?!

[bikeral]

Yo al wat up?!?!

Hey bud all is good. still hitting gym hard. How are you doing?

[JohnnnyBlazzze]

Started a new log I see, Goodluck man!

[bikeral]

Yea this log is a lot less detailed. Just keeping track of whats happening and making sure I stay at it. Always good to see you stop by.

[GirlyGymRat]

How is the healing going? Hope your recovery is fast.

Al! Healing going well. PT does seem to be helping!!! Unfortunately all this down time I have managed to gain 10 lbs. a very stubborn 10. I decided to increase cardio until I can start lighting!

Are you maintaining at the moment???

[bikeral]

Al! Healing going well. PT does seem to be helping!!! Unfortunately all this down time I have managed to gain 10 lbs. a very stubborn 10. I decided to increase cardio until I can start lighting!

Are you maintaining at the moment???

Just did a nice easy 2 months of maintenance consisting of strict diet and training during the week followed by a few beers on Fridays. That was fun. Nice break since last year I mostly stuck with training and did not go out much.
Last weekend decided to cutout the weekend beers and start a cut. Maybe do that for a few months and see how it goes.

I'm sure once you are properly healed and you can get back 100% those 10lbs will be gone. Start a log. You know we will all support you.

[JohnnnyBlazzze]

Whatsup my man. Just poppin in, started checking these boards more i find myself drawn to them again lol.

Hope the training and diet are going well!

[bikeral]

Whatsup my man. Just poppin in, started checking these boards more i find myself drawn to them again lol.

Hope the training and diet are going well!

Stick around man, we miss you around here. What are your stats these days. Every pic you post you look bigger.