Snags gets ginormous with lean clean off-season dream bulk
- 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"
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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.
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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
09-17-2013, 10:44 AM
nice mix on the potatoes & rice - yeah I love mixing all sources, proteins esp but also carbs even fat sources -- balance and variety is good!
I have some quinoa I think i'll bust out and try for postWO meal, usually like to have that with nice meat source/salad/etc (ie dinner), but maybe won't be quite as filling for me as the noodles
09-17-2013, 11:19 AM
09-17-2013, 02:04 PM
as it was written, so it came to pass..
went away from the mac&cheese totally today; instead, went with
1/2c quinoa+1 can tuna+1 yellow bell pepper+1 slice pineapple
1.5c raisin bran+1c almond milk+1 scoop isolate
seemed to go down a little better, tho it was mostly the cereal responsible for this I think (I can maul cereal endlessly, no joke)
quinoa started filling me up tho, still wasn't as bad as the mac&cheese was
nice mix here, may do this for awhile
heyyy, i'm getting kinda big these days..small sneak peek as I hide under this shirt
weight ~207 upon rising today
09-17-2013, 02:09 PM
09-17-2013, 04:34 PM
indeed simon - gotta keep an eye out when cereal is around (especially 42 boxes of it LOL)
here's a bit more representative pic from today, and revealing..you can see by my lower back, I am holding little to no fat down there, in fact could still pop the Christmas tree if I were to pose the right way....very happy with progression!
09-17-2013, 05:06 PM
Oh! We got a smirk in the picture! Try showing some teeth next time big homie
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09-17-2013, 05:39 PM
09-17-2013, 06:53 PM
09-17-2013, 09:19 PM
nice & clean too, fresh outta the shower there in that pic
check out tonight's dinner #2...yum
main meal/meat portion: 5oz 96% lean beef+2oz mesquite turkey breast deli slices,
sandwiching 1 TBS BBQ sauce mix, and nestled under 2 slices of pineapple
1 can albacore tuna+salsa
1.5 servings (128g) sweet potato fries+3 white cheddar rice cakes
and made all my totals today, after bedtime shake is consumed in awhile here....barely, but still made it!
off day tomorrow, we'll back the pre/postWO shakes out (~725cals total) and add some cals here & there to other meals
should be ~5k cals total on off day
speaking of my postWO shake:
new format, as we increase the cals overall so too has this increased and been modified, is now 1 rice krispy treat (180cals/only 3g fat)+2 plain rice cakes, each covered with 1 TBS brown rice syrup; also 1 scoop isolate (30g protein/1g fat)
totals 490cals, 75/35/4
the only feeding that has not changed at all up to now but will be next in line to, is preWO shake...going to 1.5 scoops glycomaize next training day instead of 1 scoop (so will be ~52g carbs total), will remain 1 scoop 20g protein isolate however
09-17-2013, 09:23 PM
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