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Volcom's Optimus PRIME Log

rolandajoint said:
just to put it out there sam, i found good luck placing carbs at breakfast, pre and post workout.
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this is good!

some exceptions were on off days, it would only be carbs at breakfast, and if i trained later at night i only had carbs at breakfast and pre workout.
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this tho.. well, I'm a firm believer in replenishing following a training session. Believe carbs should be placed here.

This is why I will never work out later at night..
 
In a general sense, what I recommended first for Sam was the imo the 'perfect' way to go in a 'perfect world'.. we all know that the world isn't perfect tho..

Dorian Yates theorized that a big breakfast, whether in bulk or cut, was the only way to kick off the day. Sets the metabolism in gear; and from there, you could do many different things depending on your goals.. but that big breakfast was a staple.

I've kinda blended his philosophy into my own.
 
snagency said:
this tho.. well, I'm a firm believer in replenishing following a training session. Believe carbs should be placed here.

This is why I will never work out later at night..
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with school and such, sometimes i can only workout later in the night.

ive had good luck using whey and a tablespoon of EVOO post workout. not mixed of course. ive also read a few good articles prescribing a decent amount of fat postworkout all the time. i know dispasquale (the anabolic diet) wrote one of them and i cant remember where i saw the other one.

i also tried 50g + XTEND intraworkout instead of using carbs PWO. didnt use that a lot during my recomp/cut, so i couldnt really say if i was successful using it or not, but it seems like a better alternative to having all your post workout carbs in one sitting. seems like it would supply a more steady source of replenishment rather than the shock method used post w/o.
 
Another IC Jedi mind trick.

Here are my nutrition numbers today, IC and Snag inspired me to work the numbers.

01/06/09

1st Meal 267.5 kcals POST FASTED AM CARDIO
15g carbs 60 kcals
26g protein 104 kcals
11.5g fats 103.5 kals

2nd Meal 267.5 kcals
15g carbs
26g protein
11.5g fats

3rd Meal 140kcals
11g carbs
19g protein
2.5 g fat

4th Meal 500kcals PRE WORKOUT
30g carbs 120kcals
50g protein 200kcals
21g fats 180kcals

5th Meal 208kcals POST WORKOUT
27g carbs 108kcals
50g protein 200kcals
0g fats

6th Meal 108kcals
0g carbs
18g protein 72kcals
4g fat 36kcals


total kcals = 1491
total carbs = 98g = 392 kcals = 29%
total proteins = 189g = 756 kcals = 50%
fats= 40.5 = 364.5 kcals = 27%

Which puts me at 29/50/27, so I’ve got some tweaking to do to reach 30/50/20.

Carb sources were 95% Ezekiel Breads and one meal containing steel cut oats.
 
That macro split is one way to go.. I myslef utilized more of the IC split in the past, even lower on carbs most of the time.. this is where the power of AP & Pslin come into play tho - because I have these at my disposal, my understanding & usage of carbs is so much better now imo..
That is not to say there is anything wrong with a low-carb diet; there are many ways to skin a cat..

What I am alarmed at Sam is your caloric consumption.
That is extremely low.
 
VolcomX311 said:
I haven't given into the AP just yet, but I did break down and make one last purchase. L-Carnitine.

My past cuts have been far too reliant on stims, not that I have a problem with that, because I'm not saying I won't eventually pull out my sawed off ECA shotgun, but for now, I'm trying a new approach (new to me).

Once I've established a good discipline, I don't "need" stims to get me to cardio, but I still like to have a little bit of jolt and thermo to maximize my fat burning potential when I cardio/lift.

I decided to add ALCAR for the fat oxidation that may have some synergy with the TTA-500. It made sense to me, and quite frankly, one of DragonFly's posts convinced me. Don't argue with a lean geneticist.

My Entire Arsenal should arrive by the end of this week.

Maximize Fat Oxidation
- Reduction
- TTA-500
- ALCAR

Anti Cortisol & Adaptogens (prevent exercise induced stress & over-training)
- Lean Xtreme
- Relora
- Rhodiola
- Ashwagandha

IC telling me I'm old
- 7 Keto

Stim Maximization with Minimal Use
- Reset-AD

Side Supps to use sporadically
- Yohimbine HCL
- RPM
- Leviathan Reloaded
- Phenadrine
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Agree with Snag, looks like a solid plan of attack V Invalid Link Removed

snagency said:
Just a personal note here: I like carnitine (both acetyl & L-), and l-carnitine can be very effective..
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YES.

but in my experience, L-carnitine really doesn't justify its' cost until the final stages. Caloric deficit has to be substantial, diet down to T.
I've used some serious mega doses of this (at rising, at bedtime, in between meals, prior to training, etc.) and really just grasp the effects when food intake is minimal.. just my 02 worth bro.
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I guess I'm just lucky that I can get 150g bulk powder for $25 :D
 
VolcomX311 said:
I hear ya, I've bought some over-priced ALCAR in the past, but I found a special sale, 60 caps 500mg ALCAR for $12.99. Also, I bought ALCAR with the intention of it NOT being a powerhouse in my stack, just another assemblymen doing his part :thumbsup:
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:eek:, maybe I should send you some of my bulk powder !
By the way, I posted my response to your question in my thread :)

VolcomX311 said:
Though it may not seem like it, this is the least supplement dependent cut I've done. If I were running a supp dependent cut, I'd go with ECAY, Recreate, AP, Pslin, DCP and Sesamin, which I've done in the past. I don't consider any of my supplements a real powerhouse in of itself, but they are there to maximize my cardio and dieting efforts.

I'm trying to minimize my stims to AM only, rather then 3 times a day. I have a lot of hope riding on my 6 meals a day diet, no simple carbs and keeping that insulin release in check (and the cortisol)
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Sensible, VERY SENSIBLE :box:
 
Love the 30-50-20 split idea.. you will need to take in some more carbs I guess. Here is a little trick I learned while cutting... increase your fibrous carbs to be about half of your carb intake if possible. It's hard to eat that many vegtables I know.

Your starches should be wise choices also, yams are at the top of my list, then quinoa would be an excellent choice, then rice...
 
snagency said:
That macro split is one way to go.. I myslef utilized more of the IC split in the past, even lower on carbs most of the time.. this is where the power of AP & Pslin come into play tho - because I have these at my disposal, my understanding & usage of carbs is so much better now imo..
That is not to say there is anything wrong with a low-carb diet; there are many ways to skin a cat..

What I am alarmed at Sam is your caloric consumption.
That is extremely low.
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I'll bump up the protein on everything and that should help even things out. I need to do some grocery shopping.
 
DreamWeaver said:
Love the 30-50-20 split idea.. you will need to take in some more carbs I guess. Here is a little trick I learned while cutting... increase your fibrous carbs to be about half of your carb intake if possible. It's hard to eat that many vegtables I know.

Your starches should be wise choices also, yams are at the top of my list, then quinoa would be an excellent choice, then rice...
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weekly loads of Brown rice and a vegetable mix is what I have done in the past. I'll have to go shopping.
 
Bugs

The location where I live at as right at the foot of a mountain, with mountains comes bugs as a constant neighbor, especially during the winter gathering seasons.

This morning, as I pulled out my Ezekiel bread, I found it covered with ANTS!!! Thus, no carbs for me this morning. All protein and fats breakfast. I'll have to start storing breads in the fridge. I consider doing that from the start, but the Ezekiel bread was pretty dry as is and I figured the added hardening of the fridge would make it like a cold piece of toast. Live & learn, damn ants, it was disgusting.

Next two meals I have spicy squid and I'll go shopping tonight for some wild rice, vegetable, over-loaded with egg & low sodium soy sauce stir fry for the week, Chef Snag Style.

On to good news, but it could be psychologically enduring. This morning, post cardio (I went to the gym rather then hitting the streets this morning, the blistering cold morning air makes me skin dry and I start to itch like crazy in mid run, which is just frustrating and uncomfortable), like I said, this morning, post cardio, I was 208lbs (215lbs 2 days ago) in boxers & socks, which means I was just dry as hell and probably depleted as hell. That was sort of cool, but then I might get discouraged the next time I weigh myself and I'm not so dry. Still, a mental encouragement if nothing else. I get drenched when I cardio, my pace is very borderline of fat burn/carb burn.

AM - Pre Workout Cardio: 30min Stairclimber

Bi's

Db Curls x 3 sets
Db Concentrated Curls x 3 sets
Preacher Curls x 3 sets
[wanted to do Barbell Reverse Curls], but my energy-ability is not there yet, next week :thumbsup:
 
DreamWeaver said:
Love the 30-50-20 split idea.. you will need to take in some more carbs I guess. Here is a little trick I learned while cutting... increase your fibrous carbs to be about half of your carb intake if possible. It's hard to eat that many vegtables I know.

Your starches should be wise choices also, yams are at the top of my list, then quinoa would be an excellent choice, then rice...
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I definitely agree on keeping the starch sources in major check. My system is a storage center for glucose, and my carb intake effects my success or failure BIG TIME. I can't get away with much in the carb department.
 
This is cuttlefish, not quite squid, but definitely more squid then fish. This is what I'm having for these next two meals.


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1 serving of Cuttle Fish, Raw has 1g fats, 1g carbs, 14g protein. Great nutrient content, but it's not that good. I'm more so glad it's over then full. I had 3 servings, it took me almost 20 min to eat it.
 
VolcomX311 said:
This morning, as I pulled out my Ezekiel bread, I found it covered with ANTS!!! Thus, no carbs for me this morning. All protein and fats breakfast. I'll have to start storing breads in the fridge.
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:eek: Man that sux!

Yeah, Ezekiel bread is required to be kept in the fridge bro. And sheesh, apparently especially in your circumstances..
When I stock up, I keep my extra in the freezer till I'm ready to use it.

Next two meals I have spicy squid and I'll go shopping tonight for some wild rice, vegetable, over-loaded with egg & low sodium soy sauce stir fry for the week, Chef Snag Style.
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:box:
 
Irish Cannon said:
Is 50/30/20 (P/C/F) proven to be better than 50/30/20 (P/F/C)?
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Don't trip on this IC..

A lot of ways to skin a cat. Personally, I have learned to use carbs more efficiently than before, so this is now my preference, but tweaking the macros in different ways can be beneficial.. all depends on where you're at in the diet process, and what you want to accomplish..
 
My total caloric intake may still be in question, but my foods are nice & healthy.

1st Meal: 2 servings Turkey Sausage
2nd Meal: 3 servings Cuttle Fish
3rd Meal: Roasted Chicken (Leg & Thigh), Chinese Leafy Broccoli.
4th Meal: Roasted Chicken (Leg & Thigh), Chinese Leafy Broccoli.
5th Meal: 2 servings Cuttle Fish
6th Meal: 2 servings Cuttle Fish

Not enough fats, almost no carbs, but loads of protein. After I go shopping and cook my food for the week, my diet will be more well balanced.
 
So where do you get these foods, Volcom? Do you go down to Japanese, inner-city markets? I mean, I have NEVER seen people eat the food you do...I'd love to try some of it, but the food we have around here isn't that diverse. I live in what is called "the World's luckiest fishing village" but it's of course all local fish: Red Snapper, Grouper, Amberjack...nothing exotic.
 
Volcom, I have to say...that's a very boring looking diet. More power to you!...Definitely up the fats. Easiest and best way would obviously be with PB, EVOO, Almonds, and Coconut oil.
 
Irish Cannon said:
So where do you get these foods, Volcom? Do you go down to Japanese, inner-city markets? I mean, I have NEVER seen people eat the food you do...I'd love to try some of it, but the food we have around here isn't that diverse. I live in what is called "the World's luckiest fishing village" but it's of course all local fish: Red Snapper, Grouper, Amberjack...nothing exotic.
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It's just Southern California culture, everything is everywhere, it just depends which direction you're facing.
 
Irish Cannon said:
Volcom, I have to say...that's a very boring looking diet. More power to you!...Definitely up the fats. Easiest and best way would obviously be with PB, EVOO, Almonds, and Coconut oil.
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Hahaha, I didn't think of it as boring. I guess my mentality toward dieting is that it's meant to be endured, rather then enjoyed. However, I'm not going to eat this all the time, everyday. This is my bridge diet until I can hit the grocery store and really stock up on some goods.
 
I just added half an apple to 3rd meal to live'n things up. That's right and I party like this on a WEEK DAY!!
 
VolcomX311 said:
Hahaha, I didn't think of it as boring. I guess my mentality toward dieting is that it's meant to be endured, rather then enjoyed. However, I'm not going to eat this all the time, everyday. This is my bridge diet until I can hit the grocery store and really stock up on some goods.
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Ohhhhh, I gotcha! I thought you were going to cuttlefish your way to a better body.
 
Irish Cannon said:
So where do you get these foods, Volcom? Do you go down to Japanese, inner-city markets? I mean, I have NEVER seen people eat the food you do...I'd love to try some of it, but the food we have around here isn't that diverse. I live in what is called "the World's luckiest fishing village" but it's of course all local fish: Red Snapper, Grouper, Amberjack...nothing exotic.
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Those are some good fishies, right there! I used to go out fishing and catch alot of those. I need to take another trip out there.
 
VolcomX311 said:
My total caloric intake may still be in question, but my foods are nice & healthy.

1st Meal: 2 servings Turkey Sausage
2nd Meal: 3 servings Cuttle Fish
3rd Meal: Roasted Chicken (Leg & Thigh), Chinese Leafy Broccoli.
4th Meal: Roasted Chicken (Leg & Thigh), Chinese Leafy Broccoli.
5th Meal: 2 servings Cuttle Fish
6th Meal: 2 servings Cuttle Fish

Not enough fats, almost no carbs, but loads of protein. After I go shopping and cook my food for the week, my diet will be more well balanced.
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I don't understand how you stay that weight and that strength on that diet. My metabolism would rip that a new one!
 
This one is for Snag, this will be a staple for this week.

Tha Stir Fry

1 bag brown rice
1 bag mixed vegetables (broccoli, carrots, peas)
40 eggs, 10 yolks
low sodium soy sauce.

All cooked with extra virgin olive oil.

Pack it in tupawair. I'll work the numbers out later to see what the macros will be. In the past, I went with 2 or 3 bags of mixed vegetables to allow myself a larger serving. I should probably go 2 bags then.

I'm considering adding ground turkey. If Albertson's has it, it shall be bought.

I bought a new loaf of Ezekiel bread this morning, after my fresh loaf from yesterday was found crawling with ants this morning, and yes, this time I stuffed that brick of loaf in the fridge.
 
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