Snags gets ginormous with lean clean off-season dream bulk
- 09-11-2013, 05:30 PM
time for some food porn
since I was up insanely early this morning (ran fasted LISS @30min upon rising, followed with fantastic breakfast), decided I wanted an addtl meal in me before I hit the weight training session, instead of just having breakfast as my preWO meal; so, had this little gem:
6oz chunk light tuna w/ salsa, peppers
4oz 93% ground turkey w/ 1/2 TBS bbq sauce
.5c brown rice
natty PB (.5 TBS) and strawberry preserve (1 TBS) sandwich on 2 slices toasted Ezekiel
3 plain rice cakes
this followed breakfast, which as mentioned was just wonderful: (no pic)
2.5 servings steel-cut oats w/ 135g banana+.5 scoop isolate+2/3c almond milk
5oz 96% lean beef
1 slice toasted Ezekiel cinnamon raisin bread
dinner here this evening:
2 slices toasted wheat bread
4oz ground turkey breast+2oz ham+2oz white turkey meat+red bell pepper
covered with 1oz philly cream cheese+1 TBS bbq sauce (loving this bbq sauce, yum)
1 serving roasted garlic parmesan potatoes
salad+raspberry merlot dressing+2 slices pineapple
total cals for day after (early) bedtime shake will be ~4675 -- and, we have broken the 600g carb mark fellas, barely but still..
macros will be 605/395/75
been having a hankering for some cream cheese (haven't had this in at least 2yrs) ever since I been eating the bbq sauce...wanted to taste the mix on one of my big meaty sandwiches -- it did not disappoint, was delish
you can see, so long as you stay within your working cal range, and are using majority clean micros for your sources, you can actually get a lot of play and fit some semi-questionable choices in here & there occasionally
- 09-12-2013, 06:38 PM
Wish I could eat like that & not gain fat right now!!!
Clear your inbox homie.
09-13-2013, 07:05 AM
and, i'm having the opposite problem right now, not growing as quickly as I anticipated/want to
so, with the above in mind, have made some small adjustments to the dietary course
in essence, I simply have to increase the fat levels some, being so low is hindering me...idea was to stay lean and fairly dry while I grew, but too little fat in the mix is detrimental to the growth process..i am not necessarily a fan of calculating/planning my meals by macro "splits" ie ratios; rather, I just use ratios as a general guideline to loosely get an idea of how much of a given macronutrient I will want to consume based on cal load
but now, looking at more of a traditional split to base things off of, I settled on roughly a 50/30/20 course, and the cal load gets some stability as well for a good 1/2 week to a week as we see how this plays out
so, on off days now (which is today as I take 2 consecutive days off) cals come in ~4500, roughly 560/340/100
on training days cals will be ~5000, roughly 625/375/110
4-7 days on this stable plan, we will assess from there
the obvious advantage right off the top with this bump in fats, is more flexibility (and fun for that matter lol)...it will allow me, if I continue to use lean meats, to get quite a bit more carb sources in play - like more brown rice triscuits @4.5g fat per serving, and my Popped! flavored mini rice cakes (which are roughly same construct as triscuits ie 4.5g fat/21g carbs/130cals per serving)...will also allow me, if I wish to use a fattier cut meat, to eat some ground sirloin (~2.6g fat per ounce) and not-ridiculously-lean steaks
had this nice meal last night - under those 3 egg whites there is the other half of that Hormel wrap, along with 4oz ground turkey breast, slice of pepperjack cheese, bbq sauce mix, and diced orange bell peppers; and 2 servings beans on the side, 1 serving red bean brown rice triscuits, 2 white cheddar rice cakes, and salad/pineapple
09-13-2013, 03:47 PM
09-13-2013, 03:50 PM
09-14-2013, 02:24 AM
09-15-2013, 12:41 PM
I really need to replace some of my furniture anyway..not the tv or things like that, but couches/entertainment center etc, they been around forever and the couches especially have taken a beating with wear & tear from kids growing up
in a perfect world, would just throw out these now and buy some new pieces, but I've had a sh1t-ton of expense lately and now is not the time to be spending more $ furniture, when I got stuff that still works just fine
making all kinds of lifestyle changes here, hahaa - 42 is a new snags
speaking of new: I look like a new guy, seriously beefy and filled out this morning....had me a cheaty night last night, got cals up to ~8500 (just to play around and feel it), didn't stay the cleanest (lot of simple sugar/some fats on large portion of the extra cals), really just wanted to see how my anabolic stack would allow the excess to be sucked up, so call it an experimental foray; weight was ~206 upon rising this morning
backing up that with ~5200 planned cals this day (already made out my menu for rest of day) as i'm staying aggressive with the steady caloric increases - but, we stay clean today and go back to strategic simple carb loads/timings, surrounding training, which was chest this day (and a pretty phenomenally strong session it was, too, wow...skipped abs, but did do 30min LISS upon waking in separate session from chest)
will be interesting to see the fallout from these cals over the next few days, anticipating it highly
09-15-2013, 06:27 PM
today's eating breakdown
i'm rounding up or down respectively on protein/carbs, to nearest 5 (ease of use)
fats are exact per meal
*preWO shake 235cals, 35/20/1
*postWO shake 500cals, 70/40/6
#2 postWO meal
#3 midday shake
#4 dinner 1
#5 dinner 2
#6 bedtime shake
whew, that's a lot of food
09-15-2013, 06:35 PM
Growin like a weed!
09-15-2013, 08:24 PM
Those are some massive meals!
Where it all started
09-15-2013, 10:41 PM
09-16-2013, 12:56 AM
09-16-2013, 02:32 AM
No offense to anyone (especially snags.. He knows his body better than most people and i'm confident he knows what he's doing)
Holy sh1t you guys.. It's not THAT much food..
You guys need to man up and eat more... Especially if you're on cycle. Jeez.
09-16-2013, 06:40 AM
09-16-2013, 06:49 AM
on the overall picture, sure I agree with you, that really isn't all THAT many cals to be eating..
comparatively speaking tho, when most around here are trying to improve bodycomp or lose weight (so gross excess caloric ingestion is not conducive to this), or when you compare the fact I just came out of bb'ing show prep and was down to ~2200-2300cals there for a minute a very short while ago --- then it DOES look like a lot of food, quite simply
remember tho: i'm still working on getting to 6kcals, which is still ~20% more food then I am eating here...
now THAT is getting up there, no matter how you slice it
09-16-2013, 07:20 AM
09-16-2013, 07:51 AM
Still learning about my nutrition and wanted your take on Tdee. Calculating Tdee requires one to use height, weight and activity level. Should the "weight" used be total weight or weight corrected to remove fat content? Also, as lifters, what "activity level" should be used? "Moderate" activity level I think is wrong for me lifting for an hour and then sitting at a desk for 8 hours. Opinion? Snags, do you use this?
May I suggest using this app to track your bloodwork tests:
myBloodTracker for IPhone and IPad
09-16-2013, 07:57 AM
09-16-2013, 08:10 AM
09-16-2013, 08:14 AM
His opinion is biast being his bmr is naturally higher just from "being snags"
AMINDS15 - 15% code
09-16-2013, 11:01 AM
i'm very old-school, and intuitive - track my progress daily based on painstaking recording of all caloric/activity levels in past, so I have a guide that is for me and me alone
to get going at first yrs ago, I did use generic guideline of 15-20cals/lb of lean bodyweight for gaining (mine came in ~20), and 12-15cals/lb of lean bodyweight for cutting (again mine was personalized ~14 or so)
lucky, I am - genetically blessed (but NOT a genetic freak, trust me)
09-16-2013, 11:07 AM
Been doing this since my last show based of the my past year or so of eating (and talking with my new coach)
Calories are a lot lower than in the past. Fat gain is nearly non existent and I'm growing. My TDEE has me about 550 cals more/day than I am currently eating according to most calculators.
Decent reference point for some, far from accurate IMO.
Serious Nutrition Solutions Representative
09-16-2013, 01:15 PM
I'd recommend doing that over any kind of calculation.. Once you figure out where you need to be your body will respond well
09-16-2013, 01:44 PM
I really don't feel so bad about how I've been doing it over the last couple years now. I stopped tracking my calories & fats, & even my protein - I know that in off-time as long as I get at least 30g of p over 6-7 meals each day, I'll have enough to recover well/maintain, & I often eat far more than that (often 1.6g/lb of bw) even in off time. Carbs I've been paying much more attention to, but in general, I just listen to my body. If I'm getting fatter, I know no matter what I'm eating too much, too often, or too many carbs (or fat) at the wrong points in the day for me.
I know that's not remotely what Snags is actually doing here (it's 100x more intricate), but I'm saying that all the calculators in the world can't change what happens in real life, like Ken's finding out. If you're getting fatter or smaller against your will you need to pay attention & be intelligent/reactive.
09-16-2013, 02:34 PM
won't be doing anything outside the plan again -- but it was worthwhile to experiment, won't know unless you try it
intelligent & reactive, not continuing to bang your head against the wall cuz wonderful XYZ formula says this is what you should be doing
too many just blindly follow such nonsense, simply because they don't know any better, or don't take the time to learn their own body
09-16-2013, 08:22 PM
well..(ahem)..I know I was supposed to stay at same cal range this day, and I was on track - despite swapping a few things out here & there for other options to get some different variety in (got some good amounts of natty pb & almond butters in the mix), they were all apples-to-apples exchanges on cals and macros....and then, as I was preparing dinner #1, I noticed I had couple sweet potatoes I better get to eating soon before they go bad, so decided to toss a 7oz one in with that meal
bottom line: 200cal increase this day, puts me just shy of 5400 for day
totals: 5390cals, 685/410/111
we move along; next up is breaking the 700g carb barrier
can't wait for tomorrow, plan to bake me up some sweet potato fries - looking forward to that!
09-16-2013, 10:29 PM
09-16-2013, 11:46 PM
09-17-2013, 09:25 AM
I've adapted really well to the larger meals now - in fact, with the exception of one meal, none of them really fill me up any longer, leaves me hungry still
the one meal that does fill me up is still a mofo getting thru, I mean I feel bloated to hell afterwards, is my postWO meal: typically i'm having a box of mac & cheese+can of tuna+scoop of isolate for this feeding, or i'll have 2/3 box of mac & cheese and fill in the remaining cals/carbs from another source (like potatoes or something)...note: of course I do not use the margarine/butter they call for on the box, nor do I use the milk; I will use 1/2 TBS of real butter, for either the box or the 2/3 serving I am eating, and just the water on the noodles, and dump the tuna in with it -- this keeps the fat lower (among lowest of any feeding for day) while cals on this meal are the highest or at least among the highest of any feeding for the day
09-17-2013, 09:33 AM
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