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BIGGER, FASTER, STRONGER: Snag's Recipe for a [NATURAL] Recomp, Competition Style!

Irish Cannon said:
Until last week, I didn't know you could make it taste good. :lol:
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Hahaha, I've been adding Tuna to Mac & Cheese for awhile. Individual Mac & Cheese Packets. Single Packet of Mac & Cheese. Cook the Mac in milk until boiling, add 1 can of tuna and one can of tuna, stir with spoon (not fork) until everything mixes and the milk boils down into a cream. It's damn good, but probably not something you'd try anytime soon due to the simple carbs thing of the Mac.
 
VolcomX311 said:
Do you know what's killing me about that chili recipe you gave me Snag?

#1. It tastes too good to be healthy and it makes me paranoid.
#2. It makes me want to eat larger portions and I have to refrain :sad3:
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:lol:
My next batch will be the lean ground beef, which doesn't taste good to me, so that may alleviate temptation #2.
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Probably not.. the juices will soak into the beef, making it juicer for you.
Chili is da bomb!

VolcomX311 said:
Hahaha, I've been adding Tuna to Mac & Cheese for awhile.
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:nono: No mac&cheese allowed up in heah! :banned:
Irish Cannon said:
First, spray down a skillet with some olive oil. Then, take lots of diced red onions, green peppers, and tomatoes, and saute for about three minutes on medium heat. Then, toss in two cans of tuna, stir-fry for another couple minutes, then toss in some fat-free mozzarella cheese until melted. Serve on two slices of toasted Ezekiel bread.
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Schweeet! :cool:
 
VolcomX311 said:
Hahaha, I've been adding Tuna to Mac & Cheese for awhile. Individual Mac & Cheese Packets. Single Packet of Mac & Cheese. Cook the Mac in milk until boiling, add 1 can of tuna and one can of tuna, stir with spoon (not fork) until everything mixes and the milk boils down into a cream. It's damn good, but probably not something you'd try anytime soon due to the simple carbs thing of the Mac.
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Mac and Cheese is ultra cheat-day type stuff. I haven't had that in a while.
 
well missed this whole log this weekend with so much nonsense so i gotta go catch up on the last several pages :cool:
 
looks like i didn't miss too much...i still needa give the chili recipe a try soon.

since i kno u love ur AP i will share some more thoughts on it here :)

i started it up two weeks ago after 6 weeks off(it was hard..:( ) and with out changing my diet and adding it in within a couple days my arm measurements jumped up 1/4"(my muscles are so full its nonsense lately) and i am pretty much looking a little more dry and slightly bigger in two weeks time(nothing insane tho)...so ya just thought i would let u kno i love my AP and once again it showed me how much i like it.

o and also started AEN presurge this past week...this stuff has me vascular like i can't even describe it...good stuff so far but its only one week so who knows.

and o ya i am doing a recomp now as well you have inspired me!


/ramble over

ps i saw mention of poseidon in this thread so its officially a top thread now :usaribbon:
 
snagency said:
Ahh wth, since I already have 'geek' status..
Besides, this was pic-worthy.

Meal #4 (of 5 today):
2 cups stir-fry veggies, with
7 egg whites, stir-fried in
1 tsp EVOO
4oz turkey breast
(not pictured: 4oz Romaine salad w/ tomatoes, 2TBS lite balsamic)

Curbing carbs here tonight last 2 meals, shaking up the mix a bit..
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that looks so good!!! I am so friggen hungry!!!
 
snagency said:
Wow, time flies. We're already on..

Day #32 Shoulders/Traps/Arms/Abs

Just killed it today.. demolished dem delts debilitatingly.. blasted biceps bodaciously.. tremendously terrorized the triceps.. and absolutely annihilated abdominals!! :aargh:
(aren't I the alphabetical poet this morning, ahaa! :D)

Standing BB military press, front DB raises, bent lateral raises, hi-trap pulls, DB concentration curls, EZ-bar preacher curls, close-grip bench press, lying tricep extensions, weighted decline sit-ups, hanging leg raises, weighted side bends was the order of the day.

Same old stuff for feedback: unbelievable pump, focus, strength thruout; stamina is tremendous as I again ran everything with 60sec rest periods between sets..

I'm spent! :hammer:
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time does fly!! lol your a poet and you didn't even know it! (lame, I know)
 
snagency said:
Haha, yeah it's tough keeping up with the diet for sure. Constant state of flux.. Roughly, an average day right now is 210g carbs (or 1.15g/lb BW for your mathematically scientific appeasement :)). That's the base. This kinda goes like this:
Meals #1 & 2: 50g
Meals #3-5: 30g
Meal #6: 20g
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:cheers: Snag !


I am rolling regular/hi/low carb days around tho, you're right. Low days, I might go down to 180g, maybe 150g.. depends on what I'm seeing in the mirror. High days, again I'll vary that too, depending on what I feel I need at the current time. Could be 250-275g; could be as high as 350g..
Calorically, I've found a sweet spot right now at 2400cals/daily -- weight's hanging at 183-84, yet body changes are still happening. I got a feeling tho this might have to change in the not-too-distant future..
I don't think I'll vary my carb % much from what it is now till the final 2 weeks (don't hold me to this -- just what I'm observing currently); I'll just whack the calories down. Final 2 weeks tho, we'll make some changes..
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Why change what works ! :thumbsup:

snagency said:
No worries on Casey's link. I just found that myself, heard all these references to it for awhile. I think it's ironic that he was doing food pics long before I thought to put my own in -- and I end up doing the same as him, ahaha.. I'm still kinda partial to my foods tho! ;) As he has different goals than me tho, there are some tasty looking things up in there! :food:
Snag = sausage in the Land Down Under huh? :nono: No sausage going on 'round these parts.
You don't put vegemite on sausage down there do ya? I've heard you guys put that stuff on about everything.. :lol:
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Same here - different goals, Boro's is an awesome looking log, but way too tempting ! Invalid Link Removed
 
DF -- so after telling you I won't make many changes from here on out, I promptly turn around and blow up the diet the very next day.. (guess ya can't say I'm predictable, ahaa!)
I think I've come to the conclusion that, without running any test boosters, dropping fat to such depths for an extended period of time is not a good thing..
So, not gonna go into details here, but I'm gonna do some more experimentation. This way, if it doesn't work, I'll have not given anybody any ideas to go in the wrong direction. Basically, what my plan entails for now is a 1-week 'gain' period, where I up the fats substantially, cals up dramatically as well. Then we'll go back into a hardening phase after this week. Diet is still clean - just get to bring back coconut oil, EVOO, egg yolks, and (yes) heavy whipping cream for some of my protein shakes. Still 6 meals/day, but on training days there will be an addtl PoWO drink added in.
We'll see how this goes. Right now I'm just excited about this breakfast I just ate:
4oz lean beef
2 whole eggs + 4 egg whites
3/4 cup oatmeal
:cheers:
 
A bit more effort & cleanup than using like, say, UltraSize - but yeah, I love me some beef anytime of day..
Just like that commercial man -- 'Beef: It's What's For Breakfast!" ;)
 
snagency said:
DF -- so after telling you I won't make many changes from here on out, I promptly turn around and blow up the diet the very next day.. (guess ya can't say I'm predictable, ahaa!)
I think I've come to the conclusion that, without running any test boosters, dropping fat to such depths for an extended period of time is not a good thing..
So, not gonna go into details here, but I'm gonna do some more experimentation. This way, if it doesn't work, I'll have not given anybody any ideas to go in the wrong direction. Basically, what my plan entails for now is a 1-week 'gain' period, where I up the fats substantially, cals up dramatically as well. Then we'll go back into a hardening phase after this week. Diet is still clean - just get to bring back coconut oil, EVOO, egg yolks, and (yes) heavy whipping cream for some of my protein shakes. Still 6 meals/day, but on training days there will be an addtl PoWO drink added in.
We'll see how this goes. Right now I'm just excited about this breakfast I just ate:
4oz lean beef
2 whole eggs + 4 egg whites
3/4 cup oatmeal
:cheers:
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I think I have done something similar... my cycles were 3 days though and not that dramatic. I had 3 levels of diet low, med, high and I ran them in that order. What was dramatic was my weight loss seemed to accelerate. I don't know if I would take it all the way to contest but there was definitely something there. I'd alter my macronutients around 25 grams for Protein and Carbs I believe but kept the fat arond 10% throughout.
 
snagency said:
I think I've come to the conclusion that, without running any test boosters, dropping fat to such depths for an extended period of time is not a good thing.. So, not gonna go into details here, but I'm gonna do some more experimentation. This way, if it doesn't work, I'll have not given anybody any ideas to go in the wrong direction. Basically, what my plan entails for now is a 1-week 'gain' period, where I up the fats substantially, cals up dramatically as well. Then we'll go back into a hardening phase after this week. Diet is still clean - just get to bring back coconut oil, EVOO, egg yolks, and (yes) heavy whipping cream for some of my protein shakes. Still 6 meals/day, but on training days there will be an addtl PoWO drink added in.
We'll see how this goes. Right now I'm just excited about this breakfast I just ate:
4oz lean beef
2 whole eggs + 4 egg whites
3/4 cup oatmeal
:cheers:
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I like the sound of this. Gots to have mo good fats an mo protein brosinski!! Those healthy fats are like a natty test-booster. :fing02:
More fats = more cholesterol.
More cholesterol = More Pregnenolone conversion.
More Pregnenolone conversion = More DHEA conversion.
More DHEA conversion = more Testosterone conversion.
More Testosterone = more muscle and strength.

Of course you know this.....
 
AGREE Snag, besides, the efficacy of the "shock method" is not restricted to training, got to shock the diet too sometimes ! Invalid Link Removed

:D
 
Irish Cannon said:
I like that. I actually may start adding beef to a couple more meals, even if it's just 3-4oz worth.
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I eat beef probably once or twice a week... Usually lean ground. I'll make a pound, then eat 2/3 for PostWO dinner and save the other 1/3 for a PreWO or a snack (with WW pasta).
 
DreamWeaver said:
I think I have done something similar... my cycles were 3 days though and not that dramatic. I had 3 levels of diet low, med, high and I ran them in that order. What was dramatic was my weight loss seemed to accelerate. I don't know if I would take it all the way to contest but there was definitely something there. I'd alter my macronutients around 25 grams for Protein and Carbs I believe but kept the fat arond 10% throughout.
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Definitely, impact on the metabolism with these swings cannot be denied.
No, I won't run 3600cals/day all the way thru contest prep, but I think a 1-week run right now, flipping the fat %, is just what I need. I'm lean enough to make this work.
thundergod said:
I like the sound of this. Gots to have mo good fats an mo protein brosinski!! Those healthy fats are like a natty test-booster. :fing02:
More fats = more cholesterol.
More cholesterol = More Pregnenolone conversion.
More Pregnenolone conversion = More DHEA conversion.
More DHEA conversion = more Testosterone conversion.
More Testosterone = more muscle and strength.
Of course you know this.....
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That's what I'm getting at bro. I've got naturally high test levels, but lemme tell ya man - I could tell something wasn't right. I won't get into details..
And your flow chart is right on brother -- thanks for hammering that home to me.
dragonfly said:
AGREE Snag, besides, the efficacy of the "shock method" is not restricted to training, got to shock the diet too sometimes !
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Absolutely DF. Constant shock; constant change. In all facets.
My philosophy to a 'T'! :thumbsup:

I'm glad for all the feedback. Felt good about this change as I was pondering it last night; now I feel reassured as well..
 
Snags - when you get all ripped here in a week or two - what's the plan?

Do you have a contest you are prepping for?

If you're goal is say - 4%.... How long do you plan on staying there, and do you think it will be difficult to maintain?
 
Ripped in a week or two?? Bro, I'm ripped right now! :lol:
Too ripped for this point in time, hence the diet changes.
I'm still up in the air on competition. Wife doesn't want me to, but when this thing is all said & done (and I say this with utmost modesty, not trying to be cocky) -- I may just have to jump in to something. If I feel I look to be in my best shape ever, I'm gonna have to go toe-to-toe with some peeps (as my daughter would say), that's all there is to it.
Not having a show picked out right now tho, it works to my advantage, cuz I don't have to short-cut anything or do a quick turnaround. Got all the time in the world bro; gonna do this right.
As for maintaining 4% BF -- hahahhaaaaaaaa. :toofunny: Dude, that's incredibly tough to do. That's what led me to run keto for 4yrs straight. Not doing that again..
I think 6% tho, that might be realistic to maintain thru the summer, with my heightened physical activity..
 
Check this out: meal #2 today, as I sit here at GNC..
1 scoop MuscleMilk (orange creme flav)
1 scoop Bev (UltraSize vanilla)
1 scoop Max Protein (this is our 'house' blend here at the shop, vanilla is tasty, macros 3/22/2, 118cals)
1/8 cup wheat bran fiber (5g carbs/3g fiber)
1 TBS EVCO (extra-virgin coconut oil, to refresh memories on the abbreviation))

Oh my, do I feel huge after this! :D I get a shake like this 3x daily for the next week (utilizing heavy cream in there as well, slimming down the coconut oil serving).. :)

Next meal that follows this, I get:
8oz chicken breast
1 cup brown rice
salad

Kinda gives a peek into my madness.. but again, this is more than I wanted to list at this time. Let me make sure it works before I get into more detail..
 
snagency said:
Ripped in a week or two?? Bro, I'm ripped right now! :lol:
Too ripped for this point in time, hence the diet changes.
I'm still up in the air on competition. Wife doesn't want me to, but when this thing is all said & done (and I say this with utmost modesty, not trying to be cocky) -- I may just have to jump in to something. If I feel I look to be in my best shape ever, I'm gonna have to go toe-to-toe with some peeps (as my daughter would say), that's all there is to it.
Not having a show picked out right now tho, it works to my advantage, cuz I don't have to short-cut anything or do a quick turnaround. Got all the time in the world bro; gonna do this right.
As for maintaining 4% BF -- hahahhaaaaaaaa. :toofunny: Dude, that's incredibly tough to do. That's what led me to run keto for 4yrs straight. Not doing that again..
I think 6% tho, that might be realistic to maintain thru the summer, with my heightened physical activity..
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No offense on the rippedness, I was meaning "fully" ripped... All I know is - if I'm dipping to or below 7% anytime soon, its to be beating someone's ass. So yes, I would expect you'd want to showcase that hard work in some avenue or another.

4% is rediculous... I think 6% would be a chore too. I have no idea where I'm at now - I'd suspect somewhere between 9% and 12%, but its completely thoughtless for me to maintain, and is perfect for my amount of training.
 
TimberLakers said:
No offense on the rippedness, I was meaning "fully" ripped... All I know is - if I'm dipping to or below 7% anytime soon, its to be beating someone's ass. So yes, I would expect you'd want to showcase that hard work in some avenue or another.
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:rofl:
4% is rediculous... I think 6% would be a chore too. I have no idea where I'm at now - I'd suspect somewhere between 9% and 12%, but its completely thoughtless for me to maintain, and is perfect for my amount of training.
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Sure man. Sounds like you'll be putting on some nice quality LBM as well with your current endeavors; you shouldn't even be thinking about 6% with what you're running. Different strokes for different folks bro!
(Oh.. I shouldn't have gone there with that last line -- I just know there's a hump smiley and a duck coming back at me..) :lol:
 
snagency said:
:rofl:

Sure man. Sounds like you'll be putting on some nice quality LBM as well with your current endeavors; you shouldn't even be thinking about 6% with what you're running. Different strokes for different folks bro!
(Oh.. I shouldn't have gone there with that last line -- I just know there's a hump smiley and a duck coming back at me..) :lol:
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Yah it depends and who you are and where your at. I think if your looking to gain good mass you should be at your fighting weight whatever that may be. For some it's as low as 8-10% for others it's nore like 15%. 6% is hard to maintain in itself. If Snag was looking to put on serious mass I am sure he would have to move that up. He already has serious mass though...
 
snagency said:
:rofl:

Sure man. Sounds like you'll be putting on some nice quality LBM as well with your current endeavors; you shouldn't even be thinking about 6% with what you're running. Different strokes for different folks bro!
(Oh.. I shouldn't have gone there with that last line -- I just know there's a hump smiley and a duck coming back at me..) :lol:
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:borladuck::hump:

Can't let you down. :wave:

Yeah, 10 years of starving called for a little help. I'm going to do an all natural lean down afterwards though which of course you will be encouraged to join. P-Slin, AP... the works.
 
Well snags, you are ripped up, cant say i blame you for switching the diet, staying at this level all the time would be beyond me, running keto 4 years straight...you deserve a prize..A supper whopping bowl of pasta.
 
Meal #4 today, an oldie, but one that never gets old, haha..
10oz seafood mix
2 cups stir-fry veggies, stir-fried in
1 TBS EVOO
(garlic salt, cayenne pepper, dash of lemon juice, bit of soy sauce for flavoring)

Next up for meal #5:
12oz sirloin
2 cups broccoli

mmmmmm..bring on the sirloin!! :food:
Man I'm having fun today..
 

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Lookn great Snag!! Givn me some food ideas :thumbsup:
 
This piece of sirloin is just ridiculous..
Had to have something to go with my meal of French's, ahaa.. :lol:
Decided to have a salad instead of broccoli.
 

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Obviously some supp changes are in order for this week of Snag-o-Gain..
Gone are L-carnitine, BCAA's (inc. PW) during workout and at bed, and, brace yourselves -- AP & Pslin. Figured with what I'm trying to accomplish, I don't really need the latter; as well, the break will just make it that much more effective when I bring them back. Same thing with BCAA's..
In place of the AP/Pslin combo however, I will run ISF-7 from MRI, an extended-release alpha-lipoic acid for insulin sensitization. This was a product that didn't get sold at my GNC before expiration this month, so it was no cost. Figured wth..
Will be running 22g of full spectrum aminos preworkout (25 Beverly Mass Aminos); instead of my post nutrition protocol, I'll be utilizing a more traditional PoWO shake w/ roughly a 2:1 carb/protein ratio (88:40), low in fat (6 scoops Bev MassMaker).
Let the gains begin! :bb3:
 
Sneak peek (and I do mean, peek) at a couple bodyparts from last night, before I begin my week-long excursion..
 

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So when trying to gain mass you combine the protein/carbs together in your post w/o shake?

PS: Would you like some steak with your mustard???
 
wrasslin116 said:
Man.. Stop posting pics you make me feel like a twig!
Haha, your a beast.
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Thx bro, wasn't feeling too beastly tho, for real. I think I'm gonna be on the right track shortly! ;)
Cuts are nice, but I want some substance behind dem rippples.
I found my moving too quickly once again.
 
So would you combine protein/wms/anabolic switch post w/o? Man that's a mouthfull...
 
snagency said:
Definitely, impact on the metabolism with these swings cannot be denied.
No, I won't run 3600cals/day all the way thru contest prep, but I think a 1-week run right now, flipping the fat %, is just what I need. I'm lean enough to make this work.

That's what I'm getting at bro. I've got naturally high test levels, but lemme tell ya man - I could tell something wasn't right. I won't get into details..
And your flow chart is right on brother -- thanks for hammering that home to me.
Absolutely DF. Constant shock; constant change. In all facets.
My philosophy to a 'T'! :thumbsup:

I'm glad for all the feedback. Felt good about this change as I was pondering it last night; now I feel reassured as well..
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Back when I used to regularly listen to SuperHuman Radio, I recall Porter Cattrell talking about how the low-fat pre-contest diet affected his mood and hormones, heard it alot. Experienced it in 1st year uni when I went on a low-fat diet as well. Coconut oil is a great way to boost your testosterone levels I fell, plus my body does quite well with fats; I've always pondered a ketogenic diet. One day :)
 
AZMIDLYF said:
So would you combine protein/wms/anabolic switch post w/o? Man that's a mouthfull...
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No. I would only use the Anabolic Switch in the format I've used it here during this thread. The primary driving force was conditioning..
If the goal is pure muscle growth, then I'd run carbs/protein for PoWO, with a mix of WMS in there.
 
Steveoph said:
Back when I used to regularly listen to SuperHuman Radio, I recall Porter Cattrell talking about how the low-fat pre-contest diet affected his mood and hormones, heard it alot. Experienced it in 1st year uni when I went on a low-fat diet as well. Coconut oil is a great way to boost your testosterone levels I fell, plus my body does quite well with fats; I've always pondered a ketogenic diet. One day :)
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Yeah. I've heard ppl say they can't handle the low-carb/keto diet, that energy levels dive, etc. I never had that problem, not at all.
This low-fat gig tho.. man. It wasn't the enrgy levels; they've been fine. Training has been fine. It's other areas, and it grew increasingly noticeable the last few days.
I'll go back to that again - but only at the right time, and only for a short time. Just experimenting during this log; learning some things about my body along the way. It's cool.
 
TimberLakers said:
Ooops, sorry Mrs. Snags. Forgot you tune in from time to time.

What I meant to say was: Mrs. Snags is like :hump:

And all the ladies be like: "OOOoooh, that's oooonnneee lucky lady!!!" :haha:
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:toofunny: Bro, my wife just busted a gut beside me in bed when she read that! She got to read it before me, was sitting here laughing..

And to JKP: she just said "Hey.. I'm no Mrs. Sausage!" :rofl:

Ahhhhahha, such a good girl she is..:07:
 
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