Back In Black - I'm (Still) Just Making My Play

[Back In Black]

Meal 3

Carbs 100
Pro 47
Fat 11

Foods are self explanatory I think

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

Mate, it's never fvcking hot enough to drink iced tea here lol. I've never tried proper iced tea so what the hell, I will PM you my address

its summer time there!! u have to use a good bit of sugar and it will not fit into ur macros!

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

Meal 3

Carbs 100
Pro 47
Fat 11

Foods are self explanatory I think

FULL FAT CREAM CHEESE?? full sugar jelly (jam) ??

[Back In Black]

FULL FAT CREAM CHEESE?? full sugar jelly (jam) ??

Low fat cream cheese, 11-12% fat I think. Only 3.5g fat on that photo from the cream cheese.

I never compromise on my jam/marmelade/lemon curd mate, full sugar all the way

[RaginCajun]

I keep forgetting to bring ice trays to work so I can make iced green tea!

its pretty much a smooth 94 degrees here all summer long!

I love homemade jam!!!!

[Back In Black]

I keep forgetting to bring ice trays to work so I can make iced green tea!

its pretty much a smooth 94 degrees here all summer long!

I love homemade jam!!!!

It's struggling to get much into the 70's here and it's summer! I'm pretty sure, when I was a lad, it was super hot and sunny for all summer long. Of course, that was some time ago

[Back In Black]

Meal 4

Same protein as meal 2 now with green beans, a little red pepper and some homemade malt and rye bread with lemon curd.

Carbs 82
Pro 38
Fat 12

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

wat the heck is homemade malt and lemon curd??

[Back In Black]

wat the heck is homemade malt and lemon curd??

Malt & rye bread. Made using malted flour and rye flour.

Don't tell me you don't know what lemon curd is? Pretty much, lemon juice, butter, eggs and caster sugar. You can get it in other citrus fruit flavours too.

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

Malt & rye bread. Made using malted flour and rye flour.

Don't tell me you don't know what lemon curd is? Pretty much, lemon juice, butter, eggs and caster sugar. You can get it in other citrus fruit flavours too.

ok i wont tell you!

sounds pretty good.. may look into it.. basically like a homemade jam (ish) thingy??

[Back In Black]

ok i wont tell you!

sounds pretty good.. may look into it.. basically like a homemade jam (ish) thingy??

Kinda yeah. A childhood favourite of mine. It's has a smooth texture as you may have guessed.

If you dare...............

Ingredients

4 unwaxed lemons, zest and juice
200g/7oz unrefined caster sugar?
100g/3½oz unsalted butter, cut into cubes
3 free-range eggs, plus 1 free-range egg yolk

Preparation method

Put the lemon zest and juice, the sugar and the butter into a heatproof bowl. Sit the bowl over a pan of gently simmering water, making sure the water is not touching the bottom of the bowl. Stir the mixture every now and again until all of the butter has melted.
Lightly whisk the eggs and egg yolk and stir them into the lemon mixture. Whisk until all of the ingredients are well combined, then leave to cook for 10-13 minutes, stirring every now and again, until the mixture is creamy and thick enough to coat the back of a spoon.
Remove the lemon curd from the heat and set aside to cool, stirring occasionally as it cools. Once cooled, spoon the lemon curd into sterilised jars and seal. Keep in the fridge until ready to use.

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

cool.. emailed it to my wife

[Back In Black]

Meal 5

Chilli with brown basmati rice and a homemade brownie

Carbs 96
Pro 43
Fat 12






Making my days totals approx

Carbs 410
Pro 225
Fat 55

[krugerr]

Meal 5

Chilli with brown basmati rice and a homemade brownie

Carbs 96
Pro 43
Fat 12

<img src="http://forums.steroid.com/attachment.php?attachmentid=141332"/>

<img src="http://forums.steroid.com/attachment.php?attachmentid=141333"/>

Brownie looks good, is it regular or a protein adaption?

[Back In Black]

Brownie looks good, is it regular or a protein adaption?

Full sugar version of this

http://forums.steroid.com/recipes/53...-brownies.html

Ill try subbing in some unflavoured whey for some of the oats next time.

[krugerr]

Full sugar version of this

http://forums.steroid.com/recipes/53...-brownies.html

Ill try subbing in some unflavoured whey for some of the oats next time.

I made flapjacks today. They rock in at 11.6 pro //13.7 carb//8.1 fat// 180cal.

[Back In Black]

I made flapjacks today. They rock in at 11.6 pro //13.7 carb//8.1 fat// 180cal.

Get your recipe up then

[krugerr]

Attached. It needs tiny splashes of water until you can knead it into a really tough dough. Then push it into a tin and fridge it. Add more honey if you want it to be sticky(er) !

Microwave the honey/PB until they're really soft, mix the oats in before the whey, I've found it just mixes better. This makes 8 small flapjacks.

Note: if you add too much water they will do sticky and chewy, and will need to be eaten with a spoon as they're too soft to hold shape. Add the water vary sparingly, it will need a really strong set of hands to knead it. Great forearm workout!

[Back In Black]

Attached. It needs tiny splashes of water until you can knead it into a really tough dough. Then push it into a tin and fridge it. Add more honey if you want it to be sticky(er) !

Microwave the honey/PB until they're really soft, mix the oats in before the whey, I've found it just mixes better. This makes 8 small flapjacks.

Note: if you add too much water they will do sticky and chewy, and will need to be eaten with a spoon as they're too soft to hold shape. Add the water vary sparingly, it will need a really strong set of hands to knead it. Great forearm workout!

Cheers, I make my own bread, I've had practice at kneading

Might sub in golden syrup for honey though. I will try this when my current brownie batch has been demolished

Then I'm gonna work on PB and banana ice cream.

[krugerr]

Cheers, I make my own bread, I've had practice at kneading

Might sub in golden syrup for honey though. I will try this when my current brownie batch has been demolished

Then I'm gonna work on PB and banana ice cream.

I have a summer fruit ice cream recipe somewhere. Using low fat natty yogurt, fruit and vanilla protein. I need to do a PB ice cream!

Golden syrup would be a great choice, I only used honey because that's all I had lol. I made chocolate flapjacks by just adding nesquik mix, of course, this really bumps up the sugar content.

[krugerr]

My weakness is sweet things and puddings. So im creating alternatives that feel like cheating, but aren't.

I also include sugar free jelly every evening. At 32 calories, 7.2g protein a serving, it's great! The flapjacks and protein cookies I try and use for post work out if possible, or if I'm really craving something.

[Back In Black]

First off, my legs are sore. Unfortunately so is my lower back (ongoing historic issues). The change in back rest position is responsible for both of things but, as I can't risk my lower back, I will be reverting to the usual position next time around.

Chest and abs done today. Normally when I up the weight on chest I struggle to improve upon my previous workout after that first set increase. Today was no different. BUT, I did pull out a PB on that first set. It may not impress alot of you but I incline pressed 45kg d'bells for the first time (99lbs). Every subsequent set on every exercise was the same as last time however, I'm seeing it as progress

Chest and abs total workout time - 45 minutes

Added 20 mins PWO moderate intensity cardio.

Tomorrow is my weigh in day but I suspect I have lost weight, just have a feeling.

[RaginCajun]

First off, my legs are sore. Unfortunately so is my lower back (ongoing historic issues). The change in back rest position is responsible for both of things but, as I can't risk my lower back, I will be reverting to the usual position next time around.

Chest and abs done today. Normally when I up the weight on chest I struggle to improve upon my previous workout after that first set increase. Today was no different. BUT, I did pull out a PB on that first set. It may not impress alot of you but I incline pressed 45kg d'bells for the first time (99lbs). Every subsequent set on every exercise was the same as last time however, I'm seeing it as progress

Chest and abs total workout time - 45 minutes

Added 20 mins PWO moderate intensity cardio.

Tomorrow is my weigh in day but I suspect I have lost weight, just have a feeling.

100lbs DB on incline, great job

410g of carbs, love it!

why are suspecting that you lost weight, water? if you are gaining strength, I would assume you are putting on some LBM.

[Back In Black]

100lbs DB on incline, great job

410g of carbs, love it!

why are suspecting that you lost weight, water? if you are gaining strength, I would assume you are putting on some LBM.

I've been weighing myself on and off all week. I'm not eating as much as I was but I also cut down on cardio. Just not sure I have the right balance yet. Find out tomorrow.

Just thought I'd post a couple of gym pics, this is one of the reasons finding a gym partner is difficult!

[RaginCajun]

I wouldn't mind a training partner as well. it always helps having a partner that has the same training mentality

[Back In Black]

I did lose weight, grrrrrr. Down 2lbs to 193

It doesn't appear to be all fat and it can't all be LBM but the pattern has been there all week. So, what to do? Drop cardio or eat more? Eat more of course, my cardio is only 60 mins a week and its an important tool that shouldn't be underestimated. Unless your name is kelkel

So, with immediate effect new macros will be

Carbs 425g
Pro 250g
Fats 50-60g

Total 3150-3250calories

Calves and 40 mins cardio done 'semi fasted'. Let the eating begin

[krugerr]

I did lose weight, grrrrrr. Down 2lbs to 193

It doesn't appear to be all fat and it can't all be LBM but the pattern has been there all week. So, what to do? Drop cardio or eat more? Eat more of course, my cardio is only 60 mins a week and its an important tool that shouldn't be underestimated. Unless your name is kelkel

So, with immediate effect new macros will be

Carbs 425g
Pro 250g
Fats 50-60g

Total 3150-3250calories

Calves and 40 mins cardio done 'semi fasted'. Let the eating begin

Just decided to switch up my cardio to include a HIIT session per week. My god. I did 3 sets of 10 bungee sprints... Thought I was going to die!

Macros look good buddy, can I ask why you keep the fat low though? I thought you'd have them nearer 90g with that cal intake.

[Back In Black]

Just decided to switch up my cardio to include a HIIT session per week. My god. I did 3 sets of 10 bungee sprints... Thought I was going to die!

Macros look good buddy, can I ask why you keep the fat low though? I thought you'd have them nearer 90g with that cal intake.

Because I'd get fat! I need to keep carbs and fats at the opposite end of the spectrum to minimise fat gain. I don't believe in the 20% thing when you start looking at ingesting a large amount of carbs. Less than 50g fat and I start noticing the difference in terms of body/well being, particularly dry skin and hair. I may up fats a little once I get up to 500g carbs and see what results but, ultimately, every time carbs or fats go up I just add the increase of fats from those sources onto my total in any event.

And yeah, HIIT done right us very taxing

[krugerr]

Because I'd get fat! I need to keep carbs and fats at the opposite end of the spectrum to minimise fat gain. I don't believe in the 20% thing when you start looking at ingesting a large amount of carbs. Less than 50g fat and I start noticing the difference in terms of body/well being, particularly dry skin and hair. I may up fats a little once I get up to 500g carbs and see what results but, ultimately, every time carbs or fats go up I just add the increase of fats from those sources onto my total in any event.

And yeah, HIIT done right us very taxing

Fair enough, I was just curious as I typically see people preferring higher fat values when bulking. 500g carbs! I'm drooling just thinking about it! I keep my carbs at 30-50g on a low carb day!

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

bib is lucky he can eat a ton of carbs and not get fat! (bastard..)

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

im currently fairly caught up now with TDF.. was hoping cav would have pulled a second in a row today but oh well.. he has more to come

[krugerr]

bib is lucky he can eat a ton of carbs and not get fat! (bastard..)

I'm getting fat just thinking about it!!

[Back In Black]

bib is lucky he can eat a ton of carbs and not get fat! (bastard..)

Lol, it has to be with restrictions still. I can easily get fat eating a ton of carbs

[Back In Black]

im currently fairly caught up now with TDF.. was hoping cav would have pulled a second in a row today but oh well.. he has more to come

I watched the last 5km live, really strong finish from Greipel, even though the others were within a bikes length he never looked like losing. Guy has some serious quads and calves on him.

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

^^ his nickname "the gorilla" is fitting.. Been watching him for a couple years.. Glad he is doing well after he left cav.. Just dot want him winning too much!

[Back In Black]

When the biggest guy in the gym compliments you, you know you are doing something right. Admittedly it was my leanness rather than my size but he is 6 stones (^80lbs) heavier than me so I will take it

Had a great back and bicep workout, up in weights and/reps again. This change in workout days is helping enormously I think, much better than 4 days in a row. I was particularly impressed with how my upper chest was looking during my bicep curls and that was without it even being chest day. There is something about gym lighting being the most favourable in the world though.

Lower back still sore from my silly position on the leg press the other day, needless to say, I omitted any direct work from today's workout.

Enjoyed my extra calories yesterday and will again today. Doubt it will stop me being a little hungry though.

[Back In Black]

Just trained delts and tri's in my sauna of a gym. It was being dusted and painted too, for the first time in many a year. Some walls have gone from white to red, I like it, red is an angry colour and may instil some more passion in some of the lifters. Unfortunately I think they should have painted the free wights wall red rather than the stretching area, oh well!

Workout was great, again. Weights or reps up on every set, hoping this will soon translate to progress in the mirror. Had a couple of cheats yesterday but nothing crazy.

Keeping going onward and upward

[Back In Black]

I'm pleased my anxiety about leg day has gone. Just caned myself pretty hard so on my last set I had to pretty much go through the motions. I could have not done it and still felt I couldn't have worked any harder. Good weights, only a little disappointed on my rest pause set of leg presses but the weight was heavier than last week (but 3 reps down).

Hitting macros every day but I think I may need to up the cals again before the week is out

[krugerr]

I drink iced coffee... but never tried iced tea!

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

Bib i dont think u pmd me ur address for the tea.. Unless its the same one as before in ehich case i may still have it. ??