bikeral training and diet log 2013

[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.

[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...

[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.

[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

[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.....

[--->>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.

[--->>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

[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.

[--->>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.

[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.

[JohnnnyBlazzze]

I just got done with a long bulk. I'm sitting around 200-205lbs right now.

Sent you a PM back

[bikeral]

I just got done with a long bulk. I'm sitting around 200-205lbs right now.

Sent you a PM back

Looking good.

[bikeral]

This week things are back on track full force. My sessions in the gym have been intense.

Monday Chest/Biceps
Tuesday Quads/hams/calves
Wednesday Off
Thursday Delts/Traps/Triceps
Friday Lower and upper back/Abs

Diet is still maintenance at 2900 cals/day

Have an unscheduled trip in 2 weeks so I plan to stick with maintenance until after the trip.

[bikeral]

Hope you all had a great weekend.
Friday PM got back done as planned
Saturday off
Sunday Chest/Biceps followed by 25 mins cardio

Was able to keep diet together with only one cheat meal at Argentinian steak house. Just steak and potatoes. No desert

Rest of weekend was protein pancakes chicken breast etc...

[GirlyGymRat]

Hope you all had a great weekend.
Friday PM got back done as planned
Saturday off
Sunday Chest/Biceps followed by 25 mins cardio

Was able to keep diet together with only one cheat meal at Argentinian steak house. Just steak and potatoes. No desert

Rest of weekend was protein pancakes chicken breast etc...

I decided I was going to have a good eating week, keeping diet tight just like YOU!!!!

[bikeral]

I decided I was going to have a good eating week, keeping diet tight just like YOU!!!!

Keep at it GGR. Will there be a new log in your future?

[GirlyGymRat]

Keep at it GGR. Will there be a new log in your future?

Not till I can workout and diet and cycle. June????

[bikeral]

Not till I can workout and diet and cycle. June????

Keep me posted. I want to see you back in the gym.

[bikeral]

Monday Legs

Tried out a iphone app to log my workout. Did not like it much. I'd like something I can sync online and copy/paste here.

Did about 4 working sets leg extensions
4 working sets plate loaded kneeling leg curls
6 sets v-squats
5 sets standing calf raises
20 mins incline treadmill

[bikeral]

Supposed to be off today but was feeling good.
Hit Delts/Traps/Triceps. Have not done seated dumbbell shoulder press in a while (6 months or more) I have been alternating between seated barbell press and the hammer shoulder press machine. Found it a bit difficult to swing the 85's up so I did not go higher. Think I'll stick with this for a few months. Rest of workout was great. Still need a good iphone app for gym logging if anyone knows one. May try the EWTFIW diet for a while.

[JohnnnyBlazzze]

80lb DB's are a solid lift on the seated DB shoulder press. One of my favorite workouts, keep it up

Sorry if I didn't catch it, are you cutting right now or eating at maintenance ?