dcDogz very normal log

[Nood]

nice volume recipe i found
coconut pancakes

400 calories for everything
394 kcal / 17.7g protein / 11.8g fat / 47.2g carbs / 14.1g fiber

View attachment 245393

Today I'd like to share this recipe(s) for coconut pancakes and very low calorie spread/dip/jam/goo/gloop whatever you may call it.

A. Coconut Pancakes (361 kcal)

So, these pancakes use coconut flour and the thing with coconut flour is that it is extremely absorbent, meaning we can dump a lot of water into recipe, even more so than one would use for crepes, and still end up with thick batter. And water is one of the greatest volume-friendly ingredients!

Ingredients:

1. 50g AP Flour
2. 24g Coconut Flour
3. 50g Egg (1 Medium)
4. 200g Water
5. 4g Baking Powder
6. 0.5g Salt
7. 4g Liquid Sweetener (to taste)
8. 4g Coconut Flakes (kinda optional if you want to save calories, but these are coconut pancakes after all!)
9. 3 Drops of Coconut Flavor Drops (I use LorAnn, very optional for some smell, can be vanilla extract instead)
10. <1g Powdered Erythritol (for serving)

Instructions:

Mix both flours, baking powder, salt and coconut flakes. Separately mix beaten egg, water, sweetener and flavoring. Combine dry and wet and set aside for about 10 minutes to let flours hydrate and batter become thick. Coconut flour will bulk up and look grainy - that is normal! Cook in a pan until a lot of bubbles form on the surface and it starts drying out, carefully lift edge and peak at the bottom - it should be brown. Then you likely can flip them. They are rather fragile until cooked well enough, so don't flip too early! Cook the other side until... uhh... it is done. Repeat until you run out of batter!

I slightly dusted pancakes with powdered erythritol for serving.

I used very specialized pancake pan by the way, that is shaped to make 7 small size pancakes, cook one side there and other side I cook in normal pan while adding next batch to first pan.

B. Strawberry Goo (15 kcal for 115g output)

This is basically just very heavily thickened flavored water. You can use pretty much any flavors, powders, syrups, drops etc. to your taste and make some "spread" to your liking. It maybe behaves a bit weird, but has surprisingly nice smooth and somewhat creamy mouthfeel (that's apparently what guar gum does), and tastes as good as flavored liquid you use!

Ingredients:

1. 100g Water
2. 2g Guar Gum (can be more or less depending on desired texture)
3. 10g Granulated Erythritol (can be more or less to taste)
4. 3g Freeze-dried Strawberry Powder (also to taste)
5. 2 Drops of Strawberry Flavor Drops (I use LorAnn, very optional)
6. 3 Drops of Red Food Coloring (I use Dr Oetker, very optional)

This is a large amount of thickener and low amount of liquid. The thicker liquid gets, the harder it is to incorporate more thickener! So we will have to work around this. There are apparently many ways to deal with this, this is just how I do it at the moment, haven't tried everything. I have two main ways:

a) Combine water, flavoring and coloring. Combine sweetener, strawberry powder and gum (combing gum with dry ingredients beforehand should slightly reduce it's clumping). While stirring, slowly add dry mix to wet (this should also help a tiny bit). And still, chances are you will end up with a bunch of guar gum lumps in there. Put it in the fridge for at least one hour to let guar gum lumps hydrate (and it will thicken even more), then push substance through fine mesh strainer. As it is very thick, it might take a bit of time and effort, but this should break big lumps, after just stir it and it is ready to use or store in fridge! This method was used to make what is in the OP.

b) Less labor intensive: just throw all ingredients in blender and blend! The catch? It will turn liquid into fine foam that does not look or behave anything like a spread or jam. And since liquid is so viscous, it may takes days (days!) for little bubbles to dissipate and substance to turn back into what it was supposed to be. Good option if you are not in a hurry and/or for large batch. Also, it is still edible and tastes the same in foamy form, in case anyone would prefer that instead.

C. Fresh Strawberries (18 kcal)

Ingredients:

1. 5 Fresh Strawberries (56g)

Saved for a rainy day thanks bro

 

[dcdogz]

194.4 waterbuffalo season in full force.

got 7 sleep last night and murdered pull sesh.
i have notoriously struggled removing biceps from the equation, but i know i finally made some damn progress today on it because i was able to eek
out more reps on my bicep curls.
they finally werent as tired.

cable lat raises
22x 15 up 1
22 x 14 up 2
22 x 11 same
16.5 x 14 same

seated cg rows
197 x 12 up 5lbs
192 x 13 up 5lbs
187 x 13 up 5lbs

seated lat bar rows
170 x 13 same
165 x 12 same
158 x 12 down 1

cg lat pulldown
152 x 14 really good control same
152 x 12 super slow and controlled samw
147 x 12 mega tension down 1

rope pullovers
71.5 x 14 overload next week
71.5 x 12 same

rear delt machine pec deck
100 x 13 same
90 x 12 same
80 x 15 up 2 reps

standing cable curls
27.5 x 15 up 1
27.5 x 14 up 2
27.5 x 12 up 5lbs

machine preacher curls
20 x14 up 2
17.5 x 13 up 1
15 x 13 up 1

decline leg raises
18
17
17
16
fckin yikes abs were burning so bad


foods




we growin bois

 

[dcdogz]

been practicing vacuums and getting a little better but I cant sustain it for long.
i was watching one of coaches posts a few weeks ago of a show, and seeing them hold the vacuum on stage for such a long time holy moly.
im not close i got a good 6 seconds before I cramp up haha. just gonna keep working on em.

 

[Meetketchup]

been practicing vacuums and getting a little better but I cant sustain it for long.
i was watching one of coaches posts a few weeks ago of a show, and seeing them hold the vacuum on stage for such a long time holy moly.
im not close i got a good 6 seconds before I cramp up haha. just gonna keep working on em.

That's why you work on it all year round. You want stomach control the entire time on stage and when they make you pose over and over again on stage, you can outwork the other guys.

 

[Nood]

been practicing vacuums and getting a little better but I cant sustain it for long.
i was watching one of coaches posts a few weeks ago of a show, and seeing them hold the vacuum on stage for such a long time holy moly.
im not close i got a good 6 seconds before I cramp up haha. just gonna keep working on em.

They can be rough at first. I’m up to 18-20secs, but still have some distention going on. Only reason I started doing them lol

 

[dcdogz]

That's why you work on it all year round. You want stomach control the entire time on stage and when they make you pose over and over again on stage, you can outwork the other guys.

i had no idea it was this fckin hard. its super absurd lol.
never gonna stop now cuz holy hell getting up to 5 -6 seconds has taken fucking weeks!

They can be rough at first. I’m up to 18-20secs, but still have some distention going on. Only reason I started doing them lol

i had to start making different food choices or i was way to distended to even practice.
i practice them alot in between sets and whenever i feel not full from eating throughout the day.
i know during the show at some point we may carb up, or at the very least ill be eating a little
so ive also been practicing after some of my fuller quick digesting meals to make sure what works and what doesnt, digestion bloatwise distension wise.

 

[Meetketchup]

i know during the show at some point we may carb up, or at the very least ill be eating a little
so ive also been practicing after some of my fuller quick digesting meals to make sure what works and what doesnt, digestion bloatwise distension wise.

The carb up is "usually" earlier in the week and tapers off (usually), it's not on show day. Your stomach will be fairly empty for prejudging. Show day is very little protein and fast digesting carbs.

 

[Nood]

@dcdogz when your calories where real low how would you say your energy level was? Mine been dropped to 2400 and for it’s feels extreme lol.. energy and drive for the gym has been in the toilet. Has me debating on getting bloods done but may just be from super low carbs/calories

 

[dcdogz]

@dcdogz when your calories where real low how would you say your energy level was? Mine been dropped to 2400 and for it’s feels extreme lol.. energy and drive for the gym has been in the toilet. Has me debating on getting bloods done but may just be from super low carbs/calories

it was sub like 2000 on rest somewhere around december where it hit pretty hard.
luckily i workout literally first thing in the morning, or there was no fckin way i was gonna workout in the evening.
i remember being at my kids wrestling tournament around dec 21, 9 hours away from home and just feeling not good
i remember our coach saying you look like youre feeling it right now lol.

hunger wise wasnt too big of a deal, it was mostly the fatigue.
only on wrestling trips with my kids would hunger really be an issue. otherwise at home i could kinda manage.
a few nights i would wake up just because starving which was super annoying, id have to debate on what to do.

only a couple of nights did i drink like a small pour of unsweetened almond milk to go back to bed.

kinda glad i know how it feels roughly. my kids wrestling at class at 5pm and by that time i was pretty much done.
i couldnt even help coach putting one leg in front of the other was tough for me.

so basically to really answer your question upon waking i had a good 12 - 15 hours of energy before i was totally completely done for the day lol id barelly just make to 6pm and after that nudge out cardio if i had any to complete and sit on the couch the rest of the night.

its pretty eye opening, considering we werent even in prep lol.

 

[Nood]

it was sub like 2000 on rest somewhere around december where it hit pretty hard.
luckily i workout literally first thing in the morning, or there was no fckin way i was gonna workout in the evening.
i remember being at my kids wrestling tournament around dec 21, 9 hours away from home and just feeling not good
i remember our coach saying you look like youre feeling it right now lol.

hunger wise wasnt too big of a deal, it was mostly the fatigue.
only on wrestling trips with my kids would hunger really be an issue. otherwise at home i could kinda manage.
a few nights i would wake up just because starving which was super annoying, id have to debate on what to do.

only a couple of nights did i drink like a small pour of unsweetened almond milk to go back to bed.

kinda glad i know how it feels roughly. my kids wrestling at class at 5pm and by that time i was pretty much done.
i couldnt even help coach putting one leg in front of the other was tough for me.

so basically to really answer your question upon waking i had a good 12 - 15 hours of energy before i was totally completely done for the day lol id barelly just make to 6pm and after that nudge out cardio if i had any to complete and sit on the couch the rest of the night.

its pretty eye opening, considering we werent even in prep lol.

Yeah I do an hour fasted cardio, feel fine. Then drag ass all day. Come gym time in the afternoon I’m dead. Almost feels like crashed estrogen, just weak and fatigued. Have a very active job and weigh a bit more so probably equals out calorie wise.
Ready to feel normal again lol. I miss not enjoying the gym as much, that’s for sure. If I did morning workouts I’d never make it through work lol

 

[dcdogz]

Yeah I do an hour fasted cardio, feel fine. Then drag ass all day. Come gym time in the afternoon I’m dead. Almost feels like crashed estrogen, just weak and fatigued. Have a very active job and weigh a bit more so probably equals out calorie wise.
Ready to feel normal again lol. I miss not enjoying the gym as much, that’s for sure. If I did morning workouts I’d never make it through work lol

it takes a minute to feel normal, even when calories come up its not instant.
im not sure how the pros do it where they do a show then 2/3 weeks later hit another. what the fuck lol.

 

[Nood]

D

it takes a minute to feel normal, even when calories come up its not instant.
im not sure how the pros do it where they do a show then 2/3 weeks later hit another. what the fuck lol.

Definitely have to give them credit but they do get paid to do nothing so they can grow lol

 

[TommyJam]

Yeah I do an hour fasted cardio, feel fine. Then drag ass all day. Come gym time in the afternoon I’m dead. Almost feels like crashed estrogen, just weak and fatigued. Have a very active job and weigh a bit more so probably equals out calorie wise.
Ready to feel normal again lol. I miss not enjoying the gym as much, that’s for sure. If I did morning workouts I’d never make it through work lol

I am not usually a fan of high stim pre-workout's, but when calories are super low I really rely on them to keep the intensity up during training.

 

[dcdogz]

I am not usually a fan of high stim pre-workout's, but when calories are super low I really rely on them to keep the intensity up during training.

yep ive pulled back a ton on them.
basically none just fury or pump stim/non stim and the stim one is not high at all. just a regular pre.

but taking a high stim at 6pm means no sleep lol.

 

[Nood]

I am not usually a fan of high stim pre-workout's, but when calories are super low I really rely on them to keep the intensity up during training.

Yeah it helped some but it’s just not the same as actually wanting to be there. Probably been dieting for way too long at this point lol. I’m sure things will turn around soon. Shooting for the rebound

 

[dcdogz]

Yeah it helped some but it’s just not the same as actually wanting to be there. Probably been dieting for way too long at this point lol. I’m sure things will turn around soon. Shooting for the rebound

yea at a certain point didnt make a huge difference, just helped kinda power through.
working out in the AM is a god send lol.

there is ZERO chance i was gonna hit the weights after a regular day haha. like fckin how lol.

 

[Meetketchup]

Yeah it helped some but it’s just not the same as actually wanting to be there. Probably been dieting for way too long at this point lol. I’m sure things will turn around soon. Shooting for the rebound

Just thinking out loud as I know you are knowledgeable and know what you are doing. When you've been cutting for an extended period of time, not seeing great results and not really wanting to train, sometimes it's really good mentally and physically to take a week or 2 diet break of eating at maintenance. Gets you back and motivated to continue the cut and can usually start higher than where you were.

 

[Nood]

Just thinking out loud as I know you are knowledgeable and know what you are doing. When you've been cutting for an extended period of time, not seeing great results and not really wanting to train, sometimes it's really good mentally and physically to take a week or 2 diet break of eating at maintenance. Gets you back and motivated to continue the cut and can usually start higher than where you were.

Yeah I agree with you. Currently working with a coach, started this diet before hand. Wanted him familiar with me before going for a rebound. I’ll keep him up to date with how im doing but don’t want to talk him into allowing a break or not just yet. Trying to push through and let him make the calls I guess. Never had a coach before so not sure what to expect

 

[Meetketchup]

Yeah I agree with you. Currently working with a coach, started this diet before hand. Wanted him familiar with me before going for a rebound. I’ll keep him up to date with how im doing but don’t want to talk him into allowing a break or not just yet. Trying to push through and let him make the calls I guess. Never had a coach before so not sure what to expect

Oh damn, sorry dude! I didn't mean to step on your coaches' toes. Didn't know you were working with someone. Nevermind! lol

 

[Nood]

Oh damn, sorry dude! I didn't mean to step on your coaches' toes. Didn't know you were working with someone. Nevermind! lol

No biggie lol.. needed someone to push me to get to that 7-8% I always call it around 10 but don’t believe it’s lean enough for the rebound to really shine. He put me at 9% 2 weeks ago so hopefully im getting close. Really hired him to do my nutrition so I don’t over indulge like usually, stick to a carb cycle approach this time around
Always appreciate your input though bro

 

[dcdogz]

193.4

weight pretty stable ish teetering between 192 - 194.
got about 6.5 last night and felt pretty damn good.
yesterday got 7 which was awesome. but ill take it!

was able to really do well on push today, ive mentioned had some issues "waking" up which seemed solved last week, and this week was another banger.
got some nasty tension on my chest.

flat chest press

255x 11 up 5lbs
220 x 14 up 1 overload
210 x 12 up 1

decline c hest press
225 x 13 up 3 reps overload
210 x 13 up 1
210 x 11 same

incline chest press
215 x 14 overload up 5lbs
215 x 11 up 5lbs

standing cable flys low to high
27.5 x 15 up 1
27.5 x 13 up lbs
22 x 13 up 1

finally figured these out had some trouble keeping tension all the way through, next week ill take another vid for a quick form check now that i feel like i solved it

seated triceps machine with seatbelt
310 x 12 up 5lbs
305 x 12 same
305 x 10 down 2

upright rows
80 x 11
75 x 12 same
75 x 12 up 1

overhead triceps cable ext straight bar

77 x16 up 2reps
77 x 12 up 5lbs
71.5 x 12 same

rope pushdowns
71.5 x 11
60.5 x 12 same
working on form on this one, saw urs critique tren twins on rope pushdowns and used that and yikes imma have to drop mega weight well see

ab machine crunch
325 x 22
325 x 20
325 x 20
325 x 18


food! suprise! no changes..

 

[dcdogz]

193.8

slept pretty good 6.5 again.
did pretty well on leg day (ham day) had belt squats on deck today which I love.
smith was taken, and my back has been a little tight so tried the variation on the belt squat.
wasnt too bad, didnt go too heavy but gave myself a nice little bit of tension on it.
definitely hits different angle like coach mentioned.


lateral raises cable
22x 16 up 2
22 x 12 up 5lbs
16.5 x 14 same
16.5 x 13 same

abductors
175 x 15 same
160 x 14 same

seated leg curls
200 x 16 up 3
190 x 15 up 2

belt squats
455 x 12 up 20lbs
455 x 10 up 30lbs
430 x 12 up 5lbs


sldls belt squat cg grip
315 x 13
315 x 12
315 x 11

lying curls
taken subbed in kneeling curls
40 x 14
40 x 12

leg press calves
5plates + 25#
23
21
20
19

rear delt machine
110 x 15 down 1
110 x 13 up 1
100 x 13 same

prone incline db rows
65 x 15 overload up 1
65 x 14 up 2
65 x 13 up 2

incline db curls
25 x 13
25 x 12
22.5 x 12 same

seated cg row
170 x 15 same
170 x 13 same


ab machine crunch
305 x 23
305 x 22
305 x 20
305 x 19

my leg day super incompatible with bjj lol, super exhausted when i go today ha, get my ass kicked so bad. i am the nail on fridays.

same foods no changes!

 

[Meetketchup]

Interested to see the body comp tomorrow.

 

[dcdogz]

Interested to see the body comp tomorrow.

i think i did really damn well this week, but well see tomorrow!
you are the judge jury and executioner, im merely a public defender lol

i did notice i gained the teeniest bit of abdomen fat (only body area ive been keeping a close eye on) but after 3ish months and 25lbs it cant all be water and muscles.

super happy with lat development. like opening a christmas present everytime i front double bicep. cant believe they finally responded a bit.
and i literally started with negative lats

 

[dcdogz]

taking my daughter to a miku concert end of the month, that ties in with the state freestyle/greco tournament.

been blasting these songs non stop.

cant say it hasnt grown on me but glad to have found a little metal/rap in the genre.

View: https://www.youtube.com/watch?v=Rz0h9QqxzcM

Utsu-P - MiKUSABBATH [2020mix]
Forever 16


mostly this stuff tho
[MV] TAK - ‘PPPP’ feat. 初音ミク、重音テト
踊っチャイナ / 初音ミク, 重音テトSV
[MV] TAK - ‘LEMON MELON COOKIE’ feat. 初音ミク


concert looks ridiculous tho lol
Miku Beam at Miku Expo 2024 #mikuexpo #concert #sydney

idk wtf im getting myself into ha

 

[dcdogz]

194.4

finally figured out my fridays.
generally just a super long day which is annoying food wise.
if i eat normally, last meal comes in at 7ish pm, then we watch movies or just whatever and if we stay up until 11pm or midnight im just fucking there
i end up going crazy with hunger or just in general cravings.

so i ended up just eating my proteins for lunch 2, saving some carbs, eating my regular dinner with family then i had about 50-60 carbs to spare for the evening munchies.
nice little quality of life improvement ha lol. during the cut it will probably be water oats or lettuce saved for the same thing.
at least being able to chew on something while weare watching a movie is nice.

found this bread at sams which is really good and great macros.
it stays at room temperature but you have to bake it before eating for about 10 minutes.
instead of my usual bread for dinner swapped this, which is basically 1 for 1 with it, even better since it has less fat and less ingredients, and really liked it.
reminded me of the cruise sourdough i had been eating lol.

finished checkins and up 1.5 lbs for the week so we holding steady with macros.
gonna hammer out another good one this week.





food today

 

[dcdogz]

193.7
Crushed upper

Cable lat raises
6. 20 x 14 x 12 up 5 lbs 2nd set
6. 15 x 14 x 12

single
arm lat cable pulldown
11. 72.5 x 14 up 2
11. 72.5 x 12 up 2
11. 70 x 12 up 2

Smith t bar row
3. 175 x 11 up 1
3. 155 x 13 up 2
3. 155 x 12 up 10lbs

Mts low row seated
5. 90 x 15 x 13 x 11 up 3, up 3, up 10lbs

Incline chest press
3. 90 x 15 up 4
3. 90 x 10 + 1 up 10lbs
3. 80 x 9 +1 up 10lbs


Pec deck
8. 190 x 15 up 4
8. 170 x 12 up1
8. 160 x 12 up 1


Oh shoukder press
7. 90 x 15 up 4
7. 90 x 11 up 10lbs

Machine curls
4. 55 x 16 overload up 5 reps
4. 60 x 14 up 5lbs
4. 60 x 11 up 5lbs

Seated Triceps
260 x 15 x 12 x 11 same


Ab crunches
90 x 22 x 21 x 19 x 18

Same foods and some of my lame attempts at posing lol


These hammer strength machines super nice





Same foods friday!

 

[Meetketchup]

Pushing a couple more weeks!

 

[dcdogz]

195.1

great lower, gave it everything i could

side lat cables
22 x 14 up 1
22 x 12 same
22 x 11 up 5lbs
16.5 x 12

adductors
185 x 15 up 5lbs
170 x 12 up 5lbs

kneeling curls lying taken
50 x 12 up 10lbs
40 x 11

leg ext
140 x 15
130 x 12
120 x 13 up 1

leg press
712 x 12 up 5 lbs
627 x 13 up 1
617 x 12
really hit these fucking hard, and held in the hole

hack squats
needless to say the pump i had was crazy painful got good work on hacks this time around
275 x 14
275 x 13
i think i can overload next week, i do have pendulums friday but should be fine

leg press calves
5 plates +25
24
22
21
19

rear delt machine
115 x 14 up 1
115 x 12 same
110 x 12 same
100 x 11 same

decline leg raises

22
20
19
18

no changes in foods




have a couple day work trip end of the week, leaving friday and back saturday evening. possible back sunday morning but rather get home saturday.

next week probably nothing, then following week is state + miku concert lol
thatll be interesting week, gonna hate every fucking thing about it.

travel thursday, concert, friday nothing, saturday weigh in, sunday compete.

gonna get it in super late sunday, gonna go over it with coach, but thinking I hit upper saturday, rest day sunday, restday monday, then lower tuesday / p p l.

saturday kids weighing in so not much going on then they compete sunday 9 hours away from home, and i have to get back to work monday no ifs and or butts.

last time i tried to keep the schedule, we got in around 1am 2am, at a location that was closer 5.5 hours vs 9, and it was fcking hell getting up to hit a lower monday. well see though.

last tournament of the year so is what it is.

summer mostly clear except 2nd week june where ill be in another state for a 9 day camp with my son, we should be in maintenance or possibly cutting by then, i have an air bnb tho and really shouldnt be a problem.
should be able to cook meal prep all day for myself and son.

we have a few day / 2 day camps in may and maybe whatever other little ones pop up during the summer but those should be no big deal so not concerned at all.
relatively close to home and short.

 

[dcdogz]

Aw fuck imma have to pull some macro magic to make this work