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

snagency said:
: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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:toofunny: Mrs. Sausage!!!
 
Why you think there was no further replies from me last night?? ;)

Wow.. a little testosterone boost and all hell breaks loose.. 6" of snow fell o/n, Snag Storm on the loose, ahaa.. Just got done shovelling my drive for an hour, gonna take a 30min breather before I hit my actual workout. Still plenty of energy to be utilized.
It's really amazing how much better I feel after 1 day of slamming some good fats. And another eyebrow raiser: weight was actually less when I awoke this morning! (albeit by only .1 lb, but still..) Muscles look & feel pretty hard.
 
Snag Blizzard Back In Action

Day #34 Back/Chest

Switched order of training today.. pull-ups, chins, bent BB rows, close-grip pulldowns, incline BB bench, flat DB bench (explosive), 1-arm cable crossovers. Skipped abs -- they're still sore from my last ab session 2 days ago, plus all the shoveling gave my trunk enough of a workout this morning.

Continued awesome workouts, strength and endurance just huge, I can't even describe it. Couple that with the extra 'mental' edge I had today with an obvious bump in test levels (and a kick to the metabolism).. just off the hook!! :aargh: :hammer: KILLA!

Little pic following training..
 

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Look out people...the Storm has gotten back over the water and is building it's strength back up!! Looking like a Category 5 Snag.
 
Have you guys ever read in depth on metabolic typing? Seeing if you're a fast or slow oxidizer, etc. A lot of people I see on the board (including myself at one point) see everyone else using something and when it doesn't work for that individual, he/she thinks there is something wrong.

For example: "If Snag, uses a whey/casein blend mixed with waxy maize starch and he gets such amazing growth and fullness, I'll do the same." Then if the person tries it and it doesn't work as expected, "I don't know why I feel so bloated, sluggish, and depressed"... there must be something wrong.

I've been looking more into metabolic typing now and supposedly I operate better with something like 20 carb/40 protein/40 fat ratio.

I guess that's the one really good advantage of being a good responder to glucose partitioning products like AP/P-Slin. You can go against your metabolic type without getting bloated and gaining fat.
 
Yep, nice add FOG. Good to see you're still around!
There's no doubt, different things work for different ppl. And it's compunded by where that individual is in current metabolism and body structure; and yet again by where the hormones are at; and what supplementation one is on to tweak all the aforementioned (as well as where within that supp cycle one is)..
So many different variables. It's all about knowing your body, being consistently scientific and probing. As well as I know myself, there are still things I am learning thruout this log (which was one of my goals when I set out). I hope I never stop learning! :study:
I am prone to dramatic swings in strategies; I respond well to moving the pendulum harshly; some would view this as a bad choice, prefering instead to alter things in small variables (which I've done in the past btw).. I'm just rolling with what I feel I want to roll with. Take from it what you think will work for you!
 
All that being said in the above post tho: there a very few ppl who wouldn't benefit from this meal!! :food:
10oz seafood mix (pan fried in Pam today), over a bed of
1 cup brown rice (can't even see it can you?), with
2 cups broccoli
mmmmmmm..
 

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snagency said:
Yep, nice add FOG. Good to see you're still around!
There's no doubt, different things work for different ppl. And it's compunded by where that individual is in current metabolism and body structure; and yet again by where the hormones are at; and what supplementation one is on to tweak all the aforementioned (as well as where within that supp cycle one is)..
So many different variables. It's all about knowing your body, being consistently scientific and probing. As well as I know myself, there are still things I am learning thruout this log (which was one of my goals when I set out). I hope I never stop learning! :study:
I am prone to dramatic swings in strategies; I respond well to moving the pendulum harshly; some would view this as a bad choice, prefering instead to alter things in small variables (which I've done in the past btw).. I'm just rolling with what I feel I want to roll with. Take from it what you think will work for you!
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Good points here as well. I'm always taking stuff from your log. I went overboard on the EAAs post-workout... Some EAAs in my post-workout blend are ethyl ester bonded and the bioavailability of the ester attachment on the excitatory amino acids were cracking me out. Haha.

Some people who are slow oxidizers are the ones that can eat tons and tons of carbs and not get fat, while others who are fast oxidizers (like me) could probably eat a jar of peanut butter per day and not get fat (so long as everything else is in check).

Some people will do good with a meal right before bed. Some people sleep great and recover better eating carbs right before bed.

I don't like the casein before bed idea though. I don't like casein period. The more and more I read up on studies done, I find that casein really doesn't digest at all. Mix it with stomach acid and it just curdles and remains in your GI tract.
 
snagency said:
All that being said in the above post tho: there a very few ppl who wouldn't benefit from this meal!! :food:
10oz seafood mix (pan fried in Pam today), over a bed of
1 cup brown rice (can't even see it can you?), with
2 cups broccoli
mmmmmmm..
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Goddam that looks good!
 
Ive heard the casein point that FOG mentioned many times. I remember initially researching into it ,and it was actually used in some experiments to induce an allergic response.

Casein has also been linked to negative effects in children with autism, ADD, and ADHD. Autistic children (and anyone else who experiences low stomach acid, poor digestion and inflamed intestines) react in a very negative way to this diary protein. Casein enters the open, permeable and inflamed gut wall and your body attacks this protein, seeing it as an enemy. You will experience a negative allergic reaction and most likely will notice a drug-like effect on your central nervous system and experience brain fog, excess mucous and lethargy
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Invalid Link Removed

An interesting read by the author of the china study can be seen Invalid Link Removed . In a thread discussing this post, someone sagely noted
In Dr. Campbell's research he...
"found that rats given a brief initial exposure to aflatoxin, a carcinogen produced by mold growth, tended to develop liver cancer when fed casein, the main protein to milk." this lead him to further research the effect of casein ingestion and cancer proliferation. He found that the threshold amount of casein required for switching on tumor growth averaged around 10 percent of the diet.

So there is a good guideline.

Dr. Campbell finds that the danger area is when casein reaches around 10% of the total diet.

For me, at 3000 calories that would be 300 calories or 75 grams of casein protein.

About 80% of the protein in milk is casein which is about 7 grams of casein per cup.

I am never likely to consume 75 grams in a day! However, I know that a lot of the BBs do use it exclusively and/or use it in excess of this!
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My take on it? I know my body doesn't handle casein well; sure I get no gas but it does leave me slightly bloated. I much prefer some slow digesting eggs 1h. pre-bed, but I often make-do with casein out of convenience. Everything in moderation though, I think most guys can do fine with a 30g dose of Casein pre-bed with some Coconut Oil like I do.
 
Steveoph said:
Ive heard the casein point that FOG mentioned many times. I remember initially researching into it ,and it was actually used in some experiments to induce an allergic response.


Invalid Link Removed

An interesting read by the author of the china study can be seen Invalid Link Removed . In a thread discussing this post, someone sagely noted


My take on it? I know my body doesn't handle casein well; sure I get no gas but it does leave me slightly bloated. I much prefer some slow digesting eggs 1h. pre-bed, but I often make-do with casein out of convenience. Everything in moderation though, I think most guys can do fine with a 30g dose of Casein pre-bed with some Coconut Oil like I do.
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Thanks for posting some of the studies Steveoph. I like the egg whites as the last meal before bed. If I'm really hungry before bed, I'll make an egg white omlette an hour before going to sleep and I'll have a spoonful of peanut butter as well. Keeps me good the entire night.
 
Damn, I just ordered some pre bedtime protein(WPI/cal-caseinate/micellar cas) Never tried this before with a pre bed shake. I guess we will see...
 
I have been resorting to aminos for my protein lately over whey protein... I don't really care for casein either... BTW snag I am still following, just reading quite a bit more than posting.
 
snagency said:
Yep, nice add FOG. Good to see you're still around!
There's no doubt, different things work for different ppl. And it's compunded by where that individual is in current metabolism and body structure; and yet again by where the hormones are at; and what supplementation one is on to tweak all the aforementioned (as well as where within that supp cycle one is)..
So many different variables. It's all about knowing your body, being consistently scientific and probing. As well as I know myself, there are still things I am learning thruout this log (which was one of my goals when I set out). I hope I never stop learning! :study:
I am prone to dramatic swings in strategies; I respond well to moving the pendulum harshly; some would view this as a bad choice, prefering instead to alter things in small variables (which I've done in the past btw).. I'm just rolling with what I feel I want to roll with. Take from it what you think will work for you!
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Knowing your body is the most important thing in the pursuit of an excellent physique. Good Post!! Pay your dues get to know yourself, how you respond to diet exercise then later on different forms of supplementation starting with the basic ingredients. Your supplement regime should grow with your increased knowledge of yourself, and not supercede it. That's where things get foggy.
 
DreamWeaver said:
Knowing your body is the most important thing in the pursuit of an excellent physique. Good Post!! Pay your dues get to know yourself, how you respond to diet exercise then later on different forms of supplementation starting with the basic ingredients. Your supplement regime should grow with your increased knowledge of yourself, and not supercede it. That's where things get foggy.
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Hahaha... indeed that's when things get FoGgy ;)
 
Looking solid snag...that meal also looks awesome, i am craving some shrimp so i will probably pick some up at costco or something this weekend when i go food shopping.
 
Nice info on the casein SteveO. I had never heard any of this..
Casein has never bloated me, never had any digestion problesm at all - which is odd, because I am a bit on the lactose intolerant side. Maybe it's just when I exceed a certain amount..
Years ago, I used to drink milk like I do water today (welll, maybe not quite that much), like probably 1/2 gallon daily easy, probably closer to 3/4 gallon. This was before I began learning my body; I had no clue why I was bloated & had gas all the time.
When I began competing, milk of course was one of the first things to go from the diet; I noticed immediately the bloating went away, my skin blemishes disapreared, and I just felt sooo much better.
Now, I really only add the casein in a shake at night; I consume 1/2 cup ff cottage cheese/serving/day typically (sometimes 2 when dieting); I drink no milk. Every once in awhile I'll bust out a cup with some cereal if that's in my diet, but 99% of the time I am milk-free.
Guess I'm okay with that threshhold..


DW - great summation! :biggthumpup:
Ppl often line up their supps with no forethought, thinking they will get 'miraculous' results, relying on these things for their results.
But that's why they're called 'supplements' - they supplement the other things you do (being diet & training specifically). Sure, quality supplements, used in an optimal way/time/structure, can have truly profound results. But they should not be the basis on which you think you're going to build your results for sure..

Glad to see some of you guys are still lurking around! ;) I never intended for this to turn into such a tome.. But there is some interesting shit to be read I think!
 
Snag, do you flavor your rice with anything? I've been cooking my rice in a rice-cooker, and throwing some Mrs. Dash Southwest Chipotle in the water before I start cooking it...in the last 10mins or so, I put some more in and stir it around...It is DELICIOUS!
 
Just salt & pepper.. I like Mrs. Dash tho!

IC - how fitting you drop in at this moment - I just finished uploading a pic of the legs taken earlier today.. fitting, I say, since Mr. Quads himself pops in! :D I post this just to show the hardening that has occurred o/n since leg pic from yesterday..
 

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This is pretty freaky: awoke this morning weighing 183.7lbs, weight essentially unchanged - despite intake of @ 4000cals (addtl PoWO shake was 560cals). My metabolism is in uncharted territories; that's unheard of for me..
Feeling good & solid this morning, getting ready to cook breakfast for the kids, thinking about the Storm that's gonna hit for legs today.. I'm ready!
 
snagency said:
This is pretty freaky: awoke this morning weighing 183.7lbs, weight essentially unchanged - despite intake of @ 4000cals (addtl PoWO shake was 560cals). My metabolism is in uncharted territories; that's unheard of for me..
Feeling good & solid this morning, getting ready to cook breakfast for the kids, thinking about the Storm that's gonna hit for legs today.. I'm ready!
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Snag I find caloric increase can take as much as a week to show up on my body.

Man!! those quads are looking good. (no homo but maybe some jelousy)
 
Thx DW.. hear ya on the weight delay, I understand the concept. It's kinda like when you're running keto, and you add that big 2x weekly carb-up meal before you go to bed, and actually wake up the next day lighter or the same weight. It's just the amount and type of additional consumption -- I mean, we're talking an addtl 65-70% increase in cals, and a 400% increase in fat consumption bro!! I just expected some kind of weight gain immediately, but it is all being absorbed and utilized well. Underscores the metabolic processes.. In any event, I'm a happy camper! :)
 
Haha, nice.. Not really. I am having 2 good BM's/day (morning & night) rather than my standard morning-only, but nothing outrageous. I'm peeing like 20x a day tho..
 
Day #35 Legs

Simplistic exercises & order today; anything but simple intensity levels tho..
I just nailed this shiz today.. :aargh:

DB jump squats, DB lunges, DB Romanian deads, BW glute/ham raises, BB calf raises (off plate), single-leg DB calf raise (flat). Done in 35min, 1min rest thruout..

I'm rubberized right now, had to crawl up the stairs to my office to post this!! :D
 
snagency said:
This is pretty freaky: awoke this morning weighing 183.7lbs, weight essentially unchanged - despite intake of @ 4000cals (addtl PoWO shake was 560cals). My metabolism is in uncharted territories; that's unheard of for me..
Feeling good & solid this morning, getting ready to cook breakfast for the kids, thinking about the Storm that's gonna hit for legs today.. I'm ready!
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Ugh. Leg Storm...I hit Quads Tuesday, and I have Hamstrings to work tomorrow, but apparently my Hams got worked pretty freakin' hard secondarily. They're almost as sore as my teardrops are right now. I guess it was the Squats that did it, maybe even the Hacks a little.

I noticed you are hitting 10-12oz of meat/seafood in your meals these days. When you said you like to get no more than 50-60g P/meal, is that just when you're dropping weight? Isn't 12oz hitting the 70-80g range? Plus any additional protein from the sides...

Just curious. I'll be upping cals myself pretty soon. I've already added in more carbs, then I'll drop them during my 5-day break, and then up both my protein and carb intake when I start the hormones. I'd like to be in the 3500cal range. 50/30/20 (P/C/F)
 
Do you find the DB RDL incorporates your lower back more than the BB movement? I have a hard time doing the DB movement because it seems my back is way more involved than it should be.

By the way, what's the difference between a RDL and a SLDL?
 
I like that split for you IC. You can flip the carb/protein % too, run the same fats, and get some nice results that way, just swapping them around for periods..
As for protein intake: yeah, I'm bordering the limits on it with some of these meals. 12oz sirloin is like 75g protein, but I'm rolling with it for now. A little out of my comfort zone, but I really think I'm doing well with absorption..
 
Irish Cannon said:
Do you find the DB RDL incorporates your lower back more than the BB movement? I have a hard time doing the DB movement because it seems my back is way more involved than it should be.

By the way, what's the difference between a RDL and a SLDL?
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I like the ROM w/ DB. I usually alternate DB w/ BB workout-to-workout, but I'm on a DB groove right now..
Romanian is different motion; best way to describe it is to 'see' it; if you google it, there are video clips of the motion. I like these better than SLDL..
 
snagency said:
I like that split for you IC. You can flip the carb/protein % too, run the same fats, and get some nice results that way, just swapping them around for periods..
As for protein intake: yeah, I'm bordering the limits on it with some of these meals. 12oz sirloin is like 75g protein, but I'm rolling with it for now. A little out of my comfort zone, but I really think I'm doing well with absorption..
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That's good to hear. I thought it was so funny over the summer when I was taking in far less cals, way less protein, and still making gains in strength. It really showed me how little my body absorbed when I was eating high cals. I guess it's a good thing if you can function on less, but it makes LBM weight gain very difficult.

I'm waiting to up the protein simply because of the increase in protein synthesis while on the hormones. I don't think there's a point for me to up it too much right now. I'll be taking a 5-day break soon which I really need. My sleep has been horrible recently. I'm like a zombie right now...Not because I don't have time to sleep, I just haven't been getting to sleep or staying asleep...I hate these ruts.
 
Had to get in here to GNC.. glad you found the vid. Yeah imo, the Romanians put the focus more squarely on the hams, instead of bringing the lower back into play like a strict SLDL.
Hear ya on the sleep bro.. I've been sleeping solid lately, but typically 6hrs. That's cool with me, as long as it's a solid 6 and not an interrupted period. Couple nights I've been able to stretch it out to 7+, but like I said I function well on a solid 6hrs.
 
Cool man.. :cool:
Sucrose-powered BCAA's huh? I've never tried anything by BC Nutrition. Sounds familiar tho for some reason, I just can't place why.. :think:
 
Mannnnnn.. I am just in LUST with these 3 shakes/day I get.. they are sooo good! :p
I put a little twist on each one. Here's the variation I just had:
1 scoop Bev UltraSize
1 scoop Orange Creme MuscleMilk
1/2 cup ff cottage cheese
1 TBS heavy whipping cream
1 TBS EVCO
(seems kinda odd to be adding fat to ff cottage cheese :lol: but it's what I have on hand to use and the macros match up just right)
CRAZY tasty! :food:
 
snagency said:
Mannnnnn.. I am just in LUST with these 3 shakes/day I get.. they are sooo good! :p
I put a little twist on each one. Here's the variation I just had:
1 scoop Bev UltraSize
1 scoop Orange Creme MuscleMilk
1/2 cup ff cottage cheese
1 TBS heavy whipping cream
1 TBS EVCO
(seems kinda odd to be adding fat to ff cottage cheese :lol: but it's what I have on hand to use and the macros match up just right)
CRAZY tasty! :food:
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Damn that sounds good.
 
I'm about due for a food pic ain't I? It's almost been like 24hrs or something.. :lol:
I made some sliced chicken breast pan fried in EVOO for my fam yesterday; they didn't finish it all, so I had leftovers.. it was @ 4oz - exactly what I needed to go with my 8oz sirloin to get close to the macros needed.. I was gonna go with 2 whole eggs and 3 whites to make up the missing 4oz portion of sirloin (I was out, 8oz was all I had!), but the chicken fit the bill.. And of course, 2 cups broccoli on the side. Picture worthy.
 

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Loose idea on where I'm at in the diet/'prep' mode:
If all goes to plan, I should be able to finish this up around the target date, circa first week of March. Following this 'gain week', I would put me at the equivalent of 5 weeks out from show day. I'll have a one-week period following this week where I plan to run roughly the same diet, only minus all the cream/extra fats (bye bye EVCO :sad:) and PWO shake; BCAA's will be back in play. Then, the final 4-week run.. There's a definite plan of action I've got in my mind from here on out, you guys will just have to sit tight & watch it unfold!! :popcorn:
No more pics till the end of 'gain week'.. :ntome: (I'm glad they brought that smiley back, it's one of my favs!)
 
You will discontinue your post w/o shake? What replaces it?
 
Ok, I see now where you stated they(BCAA) would be coming back into the mix. Will you use P-slin with that?
 
Just to reiterate: this whole 'Week of Gain' I am taking a break from AP/Pslin. Trying to give my system a little break since I've used these compounds for awhile now; as well, I don't feel I need them with what I'm trying to accomplish this week. I love these products, don't get me wrong; but there's a purpose for everything I'm doing..
 
Snags, I go through a large bottle of French's every month... 20 oz...

I gotta imagine that you go through 2 every month.

Tell Mrs. Snags I said thanks for the reps. :lol:
 
Day #36 Abs/Shoulders/Arms

INCREDIBLE session today!! Snag Storm sadistically shocked dem shoulders today (blitzed bi's and terrorized triceps as well)..

Led off with 12 minutes abs (combination weighted & non-weighted various exercises), then utilized the isolation-before-compound principle for shoulders, doing DB laterals, inclined DB rear laterals, followed by behind-neck seated military; DB concentration curls, EZ-bar reverse curls, straight bar curls; V-bar tricep pushdowns, lying extensions, and close-grip bench. 60sec rests thruout.
Feeling awesome this morning, even tho I just left everything I had on the garage floor! :rocketwhore:
 
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