DOUG'S UNITED WE BULK CYCLE

[Doug 64]

I agree.

@Doug 64 I have a protein pancake recipe I can give you along with Saturdays check-in if you want. Just let me know.

Yesy please. 3rd word!

 

[Doug 64]

Finally off to the gym for some Thursday cardio and abs!
I broke out the baking boots and the crockpot and set a nice chicken breast stew to cook, red taters, onions, baby carrots, garlic, low sodium chicken broth, organic peas. Bssmatti rice, and I'm trying a non-dairy coconut creamer from Trader Joe's as the stew thickener... IDK how it'll go... but I know I'm either stuck or hooked it up for the next to 4 nights!!!
Pics below

 

[GasmanX]

Finally off to the gym for some Thursday cardio and abs!
I broke out the baking boots and the crockpot and set a nice chicken breast stew to cook, red taters, onions, baby carrots, garlic, low sodium chicken broth, organic peas. Bssmatti rice, and I'm trying a non-dairy coconut creamer from Trader Joe's as the stew thickener... IDK how it'll go... but I know I'm either stuck or hooked it up for the next to 4 nights!!!
Pics below

Looks great man, can’t beat a good slow cooked stew

 

[Meetketchup]

I broke out the baking boots and the crockpot and set a nice chicken breast stew to cook, red taters, onions, baby carrots, garlic, low sodium chicken broth, organic peas. Bssmatti rice, and I'm trying a non-dairy coconut creamer from Trader Joe's as the stew thickener...

What time am I coming over for dinner?

 

[Doug 64]

What time am I coming over for dinner?

What time am I coming over for dinner?

Hey brother the doors open anytime you find yourself in the NY/NJ Tri state area.

 

[Doug 64]

Hit the gym and tapped out the Cardio and abs. This time I was in Peru on the trainer. Hit 10.6 miles in 30 minutes, kept an average cadence above 100, and finally nailed the 130 range coach wants.
The abs were Captains Chair bent knee side to side and regular raises for a total of 80.
Dinner turned out awesome and I had the chicken Stew from the crock pot over 2 cups of Basmati rice. Macros were awesome with 41g carbs, 2.2g fat, and 24g of protien per serving in the stew alone! The rice was good for C-69g, F-0, P-8...
The stew was tasty AF, and the chicken was spoon shredding tender!
Pics below!

 

[Doug 64]

Morning weight 181.6, heading to the gym for Friday Upper. Coach added rest pause sets to my back workout and I'm psyched to give them a whirl. I added a new weight gain powder (Mutant Mass). I know it's not optimal, but it does help fill the gap, especially when I'm working. So far so good, I like the flavor Triple chocolate, and the stuff seems to sit better than the BSN brand I'd been using. I also have some RYSE protien powder coming and I'm interested to see how it sits. That's it for now... off to the gym.

 

[Doug 64]

Today was Friday Upper. I have to look, but I believe this day has the most volume of all my days. I went up in all weights either at their start point, or on the overall and added the rest pause sets on the back exercises like coach directed. The rest pause stuff really put the topping on the movements.
I Had good sleep so I felt strong today. Some kid asked me to spot him and told me I looked great! Yesterday some dude asked me if I was getting ready for a show. I chuckled to myself on that one. I look waaay better in a Tee shirt LOL. I believe I'm starting to get a hang on the macros and thanks to all who've given tips and direction. @dcdogz I grabbed all the components of your concoction with the pumpkin, egg whites, strawberries and I grabbed a sweet potato as the baked potatoe... so now WTH do I do with all that? Does it get blended and baked like a souffle or are you throwing it in a blender and drinking it?
Im at work tonight so I'll cut it short.
Pics below as usual! Check in with Coach tomorrow so we'll see how we're doing and where we're going.

 

[Doug 64]

I missed page two of today's upper workout!

 

[dcdogz]

Today was Friday Upper. I have to look, but I believe this day has the most volume of all my days. I went up in all weights either at their start point, or on the overall and added the rest pause sets on the back exercises like coach directed. The rest pause stuff really put the topping on the movements.
I Had good sleep so I felt strong today. Some kid asked me to spot him and told me I looked great! Yesterday some dude asked me if I was getting ready for a show. I chuckled to myself on that one. I look waaay better in a Tee shirt LOL. I believe I'm starting to get a hang on the macros and thanks to all who've given tips and direction. @dcdogz I grabbed all the components of your concoction with the pumpkin, egg whites, strawberries and I grabbed a sweet potato as the baked potatoe... so now WTH do I do with all that? Does it get blended and baked like a souffle or are you throwing it in a blender and drinking it?
Im at work tonight so I'll cut it short.
Pics below as usual! Check in with Coach tomorrow so we'll see how we're doing and where we're going.

4 separate bowls buddy lol

 

[dcdogz]

lol

 

[Doug 64]

View attachment 165891


lol

Soon as I clear out the chicken Stew, that's on my list! Glad it wasn't some crazy ass shake!

 

[dcdogz]

Soon as I clear out the chicken Stew, that's on my list! Glad it wasn't some crazy ass shake!

lol naw i like chewing lol. im actually eating this for dinner today! i might split the egg white a little and get some protein from pork or lean ground beef
but will be pretty much the same idea. save cals and have a feast for dinner, then wake up and kill quads!

 

[Doug 64]

Hey Coach @Meetketchup, pics will likely be sent tomorrow as the wife is unavailable today.

 

[Doug 64]

Today was Legs B Hamstring focus. I was dog tired after a rough night at work and it literally took all my will and stubbornness to go, by the time I hit the squats I was on autopilot. I know for fact I did them but that's about it! The workout went well IMHO, I didn't get hurt so there's that. Had my check-in with coach and it was encouraging. It's nice to hear your mentor let you know you're coming on track... even if you didn't send the check-in pics!
Coach decided to take Macros up on lift days. Carbs are now 500g on lift days and we're holding original numbers on the off days. I actually like the challenge of having to preplan meals and macros. It seems to make life easier because the last minute what do eat bs is done.
The workout will be posted in the pics below, however, I did go up in all start weights as discussed with coach. The result was a loss of some reps, but the benefit was that form was maintained. Im especially proud of the squats because they're not a movement I've had a lot of good luck with in the past. I had to swap machines for leg curls because the lower leg brace is bent and it just felt uneven. I went from seated to prone and worked to failure. Gonna cut it short as I'm at work and about to make contact.
PIC'S BELOW
Second pic is foot placement of high and wide for leg press. Im guessing it was good because coach didn't say otherwise .

 

[Meetketchup]

Second pic is foot placement of high and wide for leg press. Im guessing it was good because coach didn't say otherwise .

High and wide leg press is done on hamstring/glute focus leg day because it targets that area as opposed to low/closer foot placement which hits more quads. Thank you, drive through.

 

[Doug 64]

Today was Upper Body A
I felt it was a good day despite being tired from work. Coach changed the Rest Pause from back to movements to chest movements and they were killer! It was only 3 of the exercises, but they really woke up the musculature. Coach also upped my carbs to 500g on lift days and surprisingly, I didn't seem to have an issue meeting it. I will admit that I grabbed a bunch of the carbs from the weight gain drink. I know it's not optimal but on work days when I have to be back in the evening my eating time gets cut short so... the rest of the day was real food with a bunch of rice, oatmeal and bananas. The shoulder is feeling pretty good and I made my peace with the seated Pec deck. I managed some great pumps and the shoulder felt good. I've also take to injecting the TB abd BPC in the area of my groin and damned if it's not feeling better! I'm hoping to work split squats and lunges back in to the repertoire... I'll play that by ear. Dips are still out and the close grip Smith went really well. I had nice tight hand placement of about 8 to 10 inch spread. The Triceps felt great!
The workout is in the pics below. I tried to make the handwriting more legible so there's that.
Pics below

 

[Wardamn]

I don’t even bother with these “protein pancake” mixes. Just make regular pancakes and then have some non fat GY with a scoop of whey for your protein source. Just my 0.02

Same I'll just eat pancakes and drink a protein shake.

Why ruin a perfectly good pancake? lol.

 

[Meetketchup]

I will admit that I grabbed a bunch of the carbs from the weight gain drink. I know it's not optimal but on work days when I have to be back in the evening my eating time gets cut short so...

I'm pretty flexible with food choices but we'll have to phase this out. I know it's because of your schedule, but we can figure something out. If you need ideas, email me.

 

[Doug 64]

I'm pretty flexible with food choices but we'll have to phase this out. I know it's because of your schedule, but we can figure something out. If you need ideas, email me.

Roger that! I did double up on the bananas in the Oatmeal etc... I have faith coach and will email later today for sure. I'll give you an idea of what I've got going on etc...

 

[GasmanX]

That’s what I’m saying!

 

[GasmanX]

That’s what I’m saying!

 

[Doug 64]

Today was Legs A Quad focused and I felt it was a pretty solid workout. Coach @Meetketchup really laid this out in a way that I feel is finally showing some results. I'm feeling Monday's chest work today, and the legs workout required a 20 minute wait before hitting the statirs. LOL MB not fully 20, but I took it slow and stayed by the rail going down.
Macros are lining up and @dcdogz I finally threw your dish together... in a blender! I just can't eat all that volume in one sitting, but I can quaf down 48oz of slimey baby food over a couple of hours! I added a little Vanilla extract to it, and I have to say it's not horrible! The strawberries actually took over. The next batch, I may add less SBs and add some banana to match the carbs. I will definitely do this again. The awesome part is that I can toss it in my shaker cup and throw it in the cooler for work.
I got creative with the macros today as I was shy 6Gs of Fats (go figure) so I threw down a teaspoon of EVOO and came up 1g over!
The workout went well and I went up in weight on a few, and matched weight with increased quality reps on others.
The shoulder really seems to have settled down and I don't care what anyone says (no offense boys), but since I started injecting the TB and BPC over the site, my leg is feeling way better. No split any exercises yet, but perhaps in the near future. For now coach has given me workarounds that seem to be doing the job.
Pics are below, I forgot to put the Abs in, so 80 total with the usual 40 bent knee side to side, and 40 bent knee centers. Im doing the raises slow like my reps and definitely feel it!

 

[GasmanX]

Today was Legs A Quad focused and I felt it was a pretty solid workout. Coach @Meetketchup really laid this out in a way that I feel is finally showing some results. I'm feeling Monday's chest work today, and the legs workout required a 20 minute wait before hitting the statirs. LOL MB not fully 20, but I took it slow and stayed by the rail going down.
Macros are lining up and @dcdogz I finally threw your dish together... in a blender! I just can't eat all that volume in one sitting, but I can quaf down 48oz of slimey baby food over a couple of hours! I added a little Vanilla extract to it, and I have to say it's not horrible! The strawberries actually took over. The next batch, I may add less SBs and add some banana to match the carbs. I will definitely do this again. The awesome part is that I can toss it in my shaker cup and throw it in the cooler for work.
I got creative with the macros today as I was shy 6Gs of Fats (go figure) so I threw down a teaspoon of EVOO and came up 1g over!
The workout went well and I went up in weight on a few, and matched weight with increased quality reps on others.
The shoulder really seems to have settled down and I don't care what anyone says (no offense boys), but since I started injecting the TB and BPC over the site, my leg is feeling way better. No split any exercises yet, but perhaps in the near future. For now coach has given me workarounds that seem to be doing the job.
Pics are below, I forgot to put the Abs in, so 80 total with the usual 40 bent knee side to side, and 40 bent knee centers. Im doing the raises slow like my reps and definitely feel it!

you are a brave man, i couldn't blend up a meal and slug it. The thought of it is turning my stomach

 

[dcdogz]

you are a brave man, i couldn't blend up a meal and slug it. The thought of it is turning my stomach

Same lol told ya Doug was sooo much food lol

I can't believe you blended it up and drank it lol.

But you got it down all that matters!

 

[Doug 64]

you are a brave man, i couldn't blend up a meal and slug it. The thought of it is turning my stomach

The way I see it, we come into this world. Eating pureed shit, and seeing as I'm gonna be 61 on Monday. I might as well get used to Going Out that way now.

 

[GasmanX]

The way I see it, we come into this world. Eating pureed shit, and seeing as I'm gonna be 61 on Monday. I might as well get used to Going Out that way now.

When you put it like that, hard to argue

 

[Doug 64]

Well shit! I forgot the other day was my two year anniversary here on ASF!
I just wanted to say THANK YOU, you guys are one of the better things that's happened in my adult life... at least where lifting and helping myself are concerned.
Morning weight is 180 flat and today is a Cardio day. I'll hit that in a little while. Have a great day my brothers.

 

[Meetketchup]

Morning weight is 180 flat and today is a Cardio day.

Weight responding well with the bump in carbs this week. Very good sign. Someone's nutrition is getting dialed in.

 

[Doug 64]

Weight responding well with the bump in carbs this week. Very good sign. Someone's nutrition is getting dialed in.

Dialing in the eats was definitely a big thing. I'll keep working on it for sure. Thanks coach.