Snag continues his off-season REDEFINing
- 01-19-2013, 01:38 PM
should have mentioned in above post --- this was a fasted upon rising workout, fueled with just some BCAA+SAA and dextrose + Crea-Trona pre & intra.
so, breakfast followed training, and was hi-protein (50g) with 75g complex carbs (mostly from grape nuts).
Egg McSnag IS the most consistent thing in my diet for sure, but never is anything ever the same!
- 01-19-2013, 08:21 PM
- 01-19-2013, 10:19 PM
01-19-2013, 11:10 PM
here she is back when she was still on tour
was always fun to watch, i think she still plays exhibition matches
she can come exhibit for me, anytime
01-19-2013, 11:43 PM
when anna 1st came on the pro scene she was i think 17...pam shriver says to johnny mac---all the young guys were checking her out at practice..johnny mac says not just the young guys!!!!
back in the day women tennis players weren't so hot, but today---geez!!!!!
russian women are smokin!!!!!!
01-19-2013, 11:55 PM
01-20-2013, 10:22 AM
gotta love johnny mac..
right?back in the day women tennis players weren't so hot, but today---geez!!!!!
martina navratilova and billie jean king? uhhhhhhhhhhhhhhhh
(unless you were a lesbian maybe)
my homegirls bro (i'm russian)..indeedrussian women are smokin!!!!!!
20y/o Bernie talking tall **** about "yeah, i feel i can beat Federer"
31y/o Rog mops the floor with him in straight sets
reality check baby! love it!
wow what a ruff day for HOFers
Earl Weaver & Stan the Man in the same day
they say these things come in 3s..wonder who the next HOFer is whose death is imminent
01-20-2013, 10:35 AM
01-20-2013, 03:03 PM
more food stuff
my postWO meal today..
so basically when i carb-up for preWO and then consume dextrose intra, if i also have simple carbs in my postWO shake, then 30-45min later or so i will switch gears and have higher fat intake and reduced carbs for the postWO meal..
such was the case today
5oz canned chunk tuna w/ couple TBS salsa
1 packet sweet & spicy Tuna Creations
2 TBS natty PB (one pictured, but 2 were consumed)
01-20-2013, 04:47 PM
old school roger...schooling the youngster!!!!
the bad thing about it....roger was in much better shape than the kid was, lol....
suck some wind, bernie!!!!
01-20-2013, 05:05 PM
01-20-2013, 05:07 PM
01-20-2013, 05:27 PM
I had 2 tbsps of peanut butter with 5 hardboiled eggs and a banana for one of my meals yesterday and my wife flipped when I put the PB on the eggs and ate them whole! Shyt was hilarious. Tasted good too
01-20-2013, 05:36 PM
interesting mix man, big load of fat too..i kinda like the sound of PB on a hard-boiled egg, never tried that!
the only time i approach 30/35/40g of fat in one sitting is when i'm eating a fattier (or larger-cut) chunk of steak, which i usually have salad with so fats from dressing of choice
altho, big steak + baked potato w/ butter might approach that neighborhood too
i'm thinking clean here obviously..if i go out and maul some ribs or something we'll get over 50g+ in a hurry LOL
isn't it interesting the different combos we concoct?
01-20-2013, 05:47 PM
01-20-2013, 05:56 PM
01-20-2013, 08:17 PM
FINAFLEX PCT AFTER 12 WK RUN
Feel free to follow me for my Fina Flex PCT. Would really appreciate advice if I run into trouble. Thanks
01-20-2013, 08:57 PM
01-21-2013, 11:09 AM
it's something that i feel if you know your body and when these things happen to you, yes you can certainly be preemptive and stay ahead of the changesi am going to pay more attention to your diet tips, low glucose presents some real issues at times...i hate having to binge on fast acting carbs just to feel right when i go hypo...
alternating your carb meals is a great generic base with which to start, and hitting the higher fats between those meals
you may want to avoid the simple carbs as much as possible, and stick to complex..
if you find planning opportune spots for small amounts of simple sugars works better and allows you to stay ahead of the curve, incorporate that..
gonna have to play around and see how it fits for your individual metabolic response
01-21-2013, 08:24 PM
beast of a meal for dinner tonight..mmmmmmmm
5oz 93% lean ground turkey
9oz chicken breast
salad w/ fixins
1/2 serving rice cakes (love this flav)
was off day from training, carbs lowered to ~150g, total cals will be ~3k this day
01-21-2013, 08:31 PM
01-22-2013, 10:19 AM
you getting in fats in surrounding meals then, like an alternating pattern?
on the food front - another off day today, cals will be bumped to 3250, carbs to ~225..static moderate fats and hi-protein round it out..quinoa on tap today for 2 meals..
i don't need to push energy since i'll be in front of my computer all day, not leaving the house
DreamWeaver blowing that stupid arctic crap my way, chilling me out
my garage is a lil cold this morning, -20 at 7am here
could still work out if i wanted, but don't feel like battling the elements or jacking up the heat out there
i'm a sissy this day
01-22-2013, 12:31 PM
01-22-2013, 05:50 PM
01-22-2013, 08:29 PM
01-23-2013, 05:17 PM
federer is amazing....all these next generation kids look dead and fed looks like he could play another 3 sets. murray is next up!!!!
01-23-2013, 05:22 PM
Just had the "Egg McSnag" it was awesome! Have some wicked heart burn at the moment but it was worth it haha.
Went with grass feed beef too, think I may keep buying. Just a little salt & pepper and it was damn good!
Serious Nutrition Solutions Representative
01-23-2013, 05:57 PM
the man is calm as a cucumber, always..amazes me how he glides with little to no obvious effort - and he rarely sweats!federer is amazing....all these next generation kids look dead and fed looks like he could play another 3 sets. murray is next up!!!!
amazing. has been a good tournament to watch - or i'm just lucky i'm catching all the good games lol
yeah i'm still 5x weekly with that, pretty much..it never gets old
01-24-2013, 02:49 PM
01-24-2013, 05:12 PM
i don't do flax seed..does sound good tho
got my legs in yesterday, nice lil patented session
i'd been doing leg extension leading off quadwork for awhile, changing things up..went back to leading off w/ squats, enjoy the change (again)
5x15/12/10/8/8 ATG BB squats
3 set leg extensions (20/20/20) ss w/ lying leg curls (15/12/8)
5x20/20/18/15/15 standing BB calf raises (alternating toes straight/in/out)
nice lil session
off day today, had to take care of crap
back at it again tomorrow
01-24-2013, 08:16 PM
10oz 93% grilled turkey
4oz Hormel oven roasted/smoked turkey breast slices (all natty/no preservatives)
romaine salad w/ 2 TBS olive oil/balsamic vinaigrette mix, croutons
made the switch today to my olive oil/balsamic mix, instead of the bleu cheese i been using
usually only use this in precontest, but ima shaking things up..
strongly considering the move to the "next step" in dietary discretion for me - that being, total gluten-free fare
i already eat pretty low-gluten anyway, but i am interested in going all the way, see what it brings...
that Hormel meat is pretty damn killer, great taste, i can tell a difference from other deli meats
other than that - since i'm looking gluten-free lifestyle, and i had crazy things to take care of today (day started off badly when i left my ignition in ACC mode, awoke with dead battery, had to charge and was already late for shyt) - was on the go, mauled some Subway chipotle chicken footlong on flatbread (golly those are swell)..wth better enjoy it while i can before i toss gluten..croutons gotta go too..
been hungry all day..cals will approach 4k by time this day is over, on an off-day
should make for a great training session in the morn
01-25-2013, 12:13 AM
Similar day my friend. Just hit 3200 30 minutes ago and will be nearing 4000 by bedtime. I too have been crazy hungry all day. Ridiculously hungry! So I'm packing in what I can before bed so I can have an early fasted workout before I drive four hours to Texas in the morning. Love my food but can't wait to cut in about 6-8 weeks.
Stay warm buddy
01-25-2013, 08:50 AM
^^ fasted workout, ftw
drive safe my man
i come to the forums this morning with a heavy heart
Federer has lost to Murray at the Australian
wow what a great match tho, so much back & forth
now - to take my angst to the weightroom with me and burn it off
01-26-2013, 01:38 PM
lil different protocol today..nothing drastic, just larger #'s
so, the preWO shake was 315cals w/ carbs
intraWO was 180cals w/ carbs
immediate postWO shake was 530cal w/ carbs
and thus, ~35min later, my postWO meal was..
1 packet Tuna Creations (herb & garlic)
6 slices Hormel natty deli turkey breast
2 TBS natty PB
~430cals, trace carbs only
(btw - i never count veggie carbs in my cal totals, ever..bcaa's neither)
oh, and the workout itself: phantastik!
chest was so swole, i could balance a plate off the top of my upper pecs -- in the standibng position!
01-26-2013, 08:04 PM
01-27-2013, 08:40 AM
3ft rule bro, give me my personal space
well moving right along
shaking up the order of training (again), getting a leg session in
different format/structure than last which was quad-based, this one will have emphasis on hammies and calves will be worked heavier and slower
and, i'm off......
enjoy your sunday guys
01-27-2013, 01:56 PM
01-27-2013, 02:02 PM
ha, dint i just see you somewhere PF?
dude is everywhere
(either that or i'm stalkin you)
anyway, stayin with the food talk..
(altho i'm already getting some DOMS in hammies from crazy heavy RDLs ss w/ standing leg curls this day..so does that make it NDOMS then? non-delayed-onset-muscle-soreness? enquiring minds want to know..)
i'm thinking i'll take in ~500-600g carbs today, shake it up (a 'carb-up' if you will)
couple potatoes (sweet & russet)..some jasmine rice..got some quinoa left over..grape nuts..of course Egg McSnag for breakfast w/ fruit
works out well as i minimized my simple sugar intake (only postWO shake this day, nothing pre or intra)
well under halfway point of my day, and sitting on 2050cals to this point
kinda wanted to hit 5k anyway, so we appear to be perfectly on track
it is quite fun, eating large amounts of clean foods..
01-27-2013, 02:18 PM
Nice, carb days are always fun.
I was explaining to a buddy what I was emailing with my gluten free bagel & said "making an egg mcSnag" he looked at me like wtf!
Serious Nutrition Solutions Representative
01-27-2013, 02:33 PM
was time for an excess day..was not happy when i awoke recently and saw 199.9 on the scale
not happy at all
sometimes it's tuff to nail things in a lean bulk, staying very clean, but i'm not ready to drop backwards yet
(even had some off-diet foods, ate out a few isolated times)
damn - my Hoosiers are in a dogfight right now!
are you are spartan or a wolverine, DW?
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