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

Storm report coming shortly..stay tuned for alerts..
Pic following my workout/shovelling snow and prior to my postworkout meal.. The wife thought this was a good one, so this one's for her.
 

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Level IV Emergency Declared After Snag Storm Just CRUSHES IT!

Day #17 Chest/Biceps

Some changes to start the next 2-week period..
The focus for me now becomes 'muscle confusion'; I am a huge fan of constant change within my workouts anyway, but this now becomes my main thought-process in this timeframe.
Secondary becomes even more 'mind-muscle' connection, as I concentrate on slow negatives and explosive concentrics..
While we strive for improvement every workout in one of the three progressive parameters (less rest, more reps, more weight -- that's a given), this is not the foremost issue in my mind now..

FT format today:

Flat BB Bench:
4x10 (275) 90 sec. rest

Incline BB Bench: (high-incline)
4x12 (235) 90 sec. rest

Dips (chest-focused), superset with Incline Explosion Push-Ups
3 sets, 90 sec. rests

Standing EZ-Bar Curl:
4x15

Incline DB Curl:
4x12

Reverse Curl:
4x12

Wrist Curl:
3x20

All arm exercises, 75 sec. rest thruout


Notes: Awesome, AWESOME session this morning! Strength was consistent thru the entire format as I shifted gears in my plan of attack; focus was just on, extremely dialed in; energy was off the charts thruout! It was sooooo nice to be Jacked once again, following my last kamikaze session away from it. Won't make this mistake again..
Prime is in full play now, as I recognize the same progressive effects (strength/focus/alpha-male mentality) as last year at this time. This is such a cool feeling! Aggression in full bloom..
Following my BCAA consumption at the end of training, went out & shoveled the snow that had fallen last night; Pslin 15 minutes later; postworkout meal 15 minutes after that.

500cals, 80/30/6

BCAA consumption for morning:
11g pre (10 minutes prior to starting)
19g intra (drink, finished by 1/2 way mark)
13g post (immediately following last set)
 
Hows things steve, sorry about the misunderstanding earlier..Great pic as always, you always look swoll..you sure your not taking something...? LOL Just kidding, you look better than those who do.
 
Steve is actually a key suspect for the Border Patrol Agency. He has been suspected of smuggling illegal immigrants in his deltoids for years.
 
Planned meal #4.. not really a 'food' pic, but cool nonetheless.
Got some travelling to do today, running a USP demo at Vitamin Shoppe, so this calls for a quick meal..
One of the common things I hear of 'why ppl can't stick to a diet' during comp prep, is inconvenience of meals. So, here's a quick idea for you guys:

1 TBS natty PB sandwich, on
2 slices Ezekiel toast, with
1 Isopure pure protein drink
425cals, 34/52/9

BTW - that white-looking stuff is just glare off the baggie, fyi..
 

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snagency said:
Planned meal #4.. not really a 'food' pic, but cool nonetheless.
Got some travelling to do today, running a USP demo at Vitamin Shoppe, so this calls for a quick meal..
One of the common things I hear of 'why ppl can't stick to a diet' during comp prep, is inconvenience of meals. So, here's a quick idea for you guys:

1 TBS natty PB sandwich, on
2 slices Ezekiel toast, with
1 Isopure pure protein drink
425cals, 34/52/9

BTW - that white-looking stuff is just glare off the baggie, fyi..
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Suuuuuuureee...
 
Aww, a little mold never hurt anybody fellas.. :rolleyes:

Picked up something new to try, some extra virgin coconut oil, based on a couple of you guys' recommendation. Stuff smells good enough to just eat plain. Think I'll try some tonight..
 
snagency said:
Aww, a little mold never hurt anybody fellas.. :rolleyes:

Picked up something new to try, some extra virgin coconut oil, based on a couple of you guys' recommendation. Stuff smells good enough to just eat plain. Think I'll try some tonight..
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:head:
I actually have to tone down my intake as I've noticed I've put on a little bit of weight (Or maybe I just need to stop eating everything in sight :D) . I've been going through 12oz. every 2-3 weeks it seems. That's why we've ordered the 20 oz'ers at NP though lol. And I do plain eat it, or put a tbsp in some Chocolate Casein Pre-Bed.

I am still looking around for specific studies that look at dietary coconut/lauric acid intake ,cholesterol , and testosterone levels. If my university had a nutrition department, I would definitely do my 4th year thesis on this. I'm surprised it hasn't been studied more. I did dig up some old research, but I never found lauric acid/coconut, usually other forms of oils (myristic often).
 
Steveoph said:
:head:
I actually have to tone down my intake as I've noticed I've put on a little bit of weight (Or maybe I just need to stop eating everything in sight :D) . I've been going through 12oz. every 2-3 weeks it seems. That's why we've ordered the 20 oz'ers at NP though lol. And I do plain eat it, or put a tbsp in some Chocolate Casein Pre-Bed.
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Well that's scary.. :eek:

So you would recommend maybe 1/2 TBS, in like some casein then? Mention of gaining fat scares me dude..
 
I am looking into the VCO(EVOO humor) myself. I just can't get the olive down with my shakes...burp. Please share anything you dig up with us SteveO.
 
snagency said:
Well that's scary.. :eek:

So you would recommend maybe 1/2 TBS, in like some casein then? Mention of gaining fat scares me dude..
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Its an overall calorie thing, dont worry. I cant do HIIT or as much lifting with my broken finger, and I was aiming to bulk slightly.

Half a tbsp with a casein shake is good, I do closer to a tbsp bulk you're trying to cut so the 1/2 might be right. I think the secret is not attacking the VCO with a large spoon , which I am repeated guilty of :D
 
Cool, appreciate that. I intended to use it just as I would as EVOO, cutting that down and splitting them up, treating just as I would any other fat macro. Gone now is the Udo's Oil I've been using, so I figured wth, let's check this VCO out (I see you up there with that humor Mid!)..
And then you talked about getting fat, and since CO is an MCT I had visions of Muscle Milk dancing in my head.. :eek: ..had me worried for a minute bro!
 
Irish Cannon said:
I've been taking VCO for the last 2.5 weeks. I'm loving it! 1tbsp with my nighttime shake.
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Is yours a liquid, or solid like mine? I don't see how I could get this stuff to mix in a shake. Think I'll just eat it & drink a shake seperately. I could see it DEF livening up some casein tho..
 
snagency said:
Is yours a liquid, or solid like mine? I don't see how I could get this stuff to mix in a shake. Think I'll just eat it & drink a shake seperately. I could see it DEF livening up some casein tho..
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It's a soft-solid. I just measure out a tbsp and eat it while I drink my shake. I don't mix the two. I wouldn't say to take in more than a tbsp daily. At night is the best time.
 
snagency said:
Is yours a liquid, or solid like mine?
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Depends, really. If I eat Mexican it is usually liquid, but American food usually comes out solid.

Wait, what? :think:

Seriously, I have liquid CO. It's funny that I see more and more people using it now. A year ago, some thought I was crazy supplementing with it.
 
Iron Lungz said:
Depends, really. If I eat Mexican it is usually liquid, but American food usually comes out solid.

Wait, what? :think:

Seriously, I have liquid CO. It's funny that I see more and more people using it now. A year ago, some thought I was crazy supplementing with it.
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You're still crazy, but not because you supplement with CO...

I think DFly uses coconut cream which would be more liquid I'd imagine. I would think you can just get the solid and warm it up if you wanted it in a liquid form.
 
I think the secret is not attacking the VCO with a large spoon , which I am repeated guilty of :D Here's a recent casualty list

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Mine is solid, melts at 24C. Thats why it looks like snow in the right jar (The only one with any lol, 1/4 left. Then I'm out until my NP order!)
 
I found some VCO at Wal-Mart on the vitamin isle. It's by Rexall, and it's $10 for 16oz. I'll probably order NP's 20oz once they have that in, though, assuming it's decently priced...I'll pay an extra $1 or $2 for NP's stuff. :)
 
Irish Cannon said:
WTF, mate? Why so many different brands?
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Gotta catch 'em all ;)

Actually 2 were to compare flavours; then our version of Walgreens had a sale, so I picked up the two black ones, 12.oz for $7.50 . Then I picked up the Direct MicroPropeller Expelled to see if there was any benefit; NO! It tasted nasty, sort of like plastic. The Activa was my fav, so I rebought it (They came out with a new bottle). Waiting to try out the NOW version. There's also a local Toronto company that sells Coconut Oil direct from Philippines; I might buy a gallon or something for a volume discount but NP is probably the same price once we get the 20oz.

IC I did some pricing, and I imagine our 20oz will be around $11.50
 
Steveoph said:
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Steve.. :jaw: Good grief dude. Now I see why the weight gain! :D

Mine is solid, melts at 24C. Thats why it looks like snow in the right jar..
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This is an American thread bro, :nono: Fahrenheit measurements only please.. :lol:
Mine looks like snow too, are there different versions?
Don't know anything about this stuff.

There's also a local Toronto company that sells Coconut Oil direct from Philippines;
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That's where mine's from.. is that good?
 
russianstar said:
Hows things steve, sorry about the misunderstanding earlier..
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Damn, how'd I miss this? That'll teach me - never try to multi-task following fasted-training, ahaa..
Nah, no worries bro, all in the name of further understanding - sometimes things get lost in transition. We're all on our own individual wavelength at times, y'know?

Great pic as always, you always look swoll..you sure your not taking something...? LOL Just kidding, you look better than those who do.
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Thanks for the pic comment, but I'll not respond to the second part. I know you meant this as a compliment Russian, but I view this as a backhanded compliment - I get enough of that in real life, don't need to deal with it in cyberspace.
 
snagency said:
Aww, a little mold never hurt anybody fellas.. :rolleyes:

Picked up something new to try, some extra virgin coconut oil, based on a couple of you guys' recommendation. Stuff smells good enough to just eat plain. Think I'll try some tonight..
Click to expand...
You're gonna go nuts over that coconut oil!! I've been using it for 3 weeks now. It's gonna be a mainstay staple from now on. :thumbsup:
 
thundergod said:
You're gonna go nuts over that coconut oil!! I've been using it for 3 weeks now. It's gonna be a mainstay staple from now on. :thumbsup:
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Well, I gotta say bro, you are one of the guys I noticed using it.. I figured if I could capture some of that Thunder strength from it.. hell yeah! :head:

I find it interesting that this is a relatively new phenomenon sweeping AM-land, with the exception of Iron Lungz & SteveO.
Now this is what I'm talking about -- love learning me some new shiznit! Looking forward to my first taste here very shortly!
 
I started using CO when I was stationed in Germany years back. I found it at a local market (expensive as hell, btw) and some woman was giving people shot glasses full to sample. Yeah, that's all it took. It wasn't until a few weeks later that I researched what the benefits of supplementing with it was. The jury is still out, though, because as we speak, more and more research is being presented; the majority is overwhelmingly positive, too.
When I was deployed, I bought a powdered form to take with me. Its long shelf life made it perfect for this, as well as it being very heat resistant.

Anyway, I now cook with it almost solely; my family has made the switch as well.

You will enjoy this, Snag.
 
Iron Lungz said:
I started using CO when I was stationed in Germany years back. I found it at a local market (expensive as hell, btw) and some woman was giving people shot glasses full to sample. Yeah, that's all it took. It wasn't until a few weeks later that I researched what the benefits of supplementing with it was. The jury is still out, though, because as we speak, more and more research is being presented; the majority is overwhelmingly positive, too.
When I was deployed, I bought a powdered form to take with me. Its long shelf life made it perfect for this, as well as it being very heat resistant.

Anyway, I now cook with it almost solely; my family has made the switch as well.

You will enjoy this, Snag.
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Mannnn.. you ain't lying bro! WOW!!! :thumbsup:
Dig it. I've always liked coconuts.. I tried melting it, seemed a bit much work when it tastes sooo good straight. I'm hooked.
Funny thing tho - right after I got done with my shake I laid down to watch some 'House' before bed, and a Red Lobster commercial comes on showcasing their coconut shrimp.. :aargh:
I haven't really had any cravings at all during this log (which is cool and a bit surprising, since I quit smoking on New Years Eve).. but damn, that shrimp looked good!
Hmm... I've got some shrimp in the freezer..and some coconut oil now.. :think: :lightbulb: OHHHHH it's ON!! :head:
I'll definitely be playing around with some dishes with this stuff.. :D
 
Hey Snag, I decided to do a log for the amino ideas I got from you, here's the link if you want to check it out.
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Weird dreams last night, which being able to recall my dreams in the first place is out of the norm.. dreamt of macros, and splitting foods up in lineal fashion, woke up with numbers floating around in my head.. kinda strange. The vividness of it was the most striking. Prime has been known to have this effect on some people, so maybe that's the root. I know my aggression has spiked, having these snapping outbursts here & there, but then I'll calm down and be cool just as quickly; this is definitely a Prime-effect for me..
Which brings me to another point.. Wrasslin, we'll let your link stay up there, but I've cautioned a few other folks on posting links in my thread. I don't mind links to educational/reference pieces, but I'm not trying to have this thread be a billboard for advertising. I figure since it's an unsponsored log, I can do things my way up in here, and this is how I prefer to have it run.. Now obviously I'm not talking about links in your sig line, no issues with that at all. I just would like no direct links posted on off-topic issues. Since Wrasslin is inspired by my protocol and is running a link directly related to reviewing a format I've espoused, I'm cool with that..
Hopefully everybody understands my position on this, and I appreciate in advance your compliance..
 
snagency said:
I know my aggression has spiked, having these snapping outbursts here & there, but then I'll calm down and be cool just as quickly; this is definitely a Prime-effect for me..
Hopefully everybody understands my position on this, and I appreciate in advance your compliance..
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WOW!! You won't believe what I just posted in my thread. Maybe the PRIME is to blame for aggression, but I think not in my case. I won't hi-jack your thread with any details, but if you have time, come to my thread.
I had a little rant! :lol:
 
thundergod said:
WOW!! You won't believe what I just posted in my thread. Maybe the PRIME is to blame for aggression, but I think not in my case. I won't hi-jack your thread with any details, but if you have time, come to my thread.
I had a little rant! :lol:
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Haha..already beat you to it my brother! :lol:
Time to take me some aggression out on the iron myself.. :run:
 
snagency said:
Haha..already beat you to it my brother! :lol:
Time to take me some aggression out on the iron myself.. :run:
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I wished it was a weight-training day for me!! But I'll have to settle for some HIIT cardio instead. I am going to wear it out!! :head:
 
thundergod said:
WOW!! You won't believe what I just posted in my thread. Maybe the PRIME is to blame for aggression, but I think not in my case. I won't hi-jack your thread with any details, but if you have time, come to my thread.
I had a little rant! :lol:
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Hmm can't say I was aggressive on Prime but there was always a feeling I could be if prevoked.

By the way I did my first fasted HIT cardio this weekend instead of my longer sessions. If felt like crap at first and then later it was as good as or better than normal. The legs just felt dead in the first 10 minutes but that went away. We'll see if it makes a difference.
 
thundergod said:
WOW!! You won't believe what I just posted in my thread. Maybe the PRIME is to blame for aggression, but I think not in my case. I won't hi-jack your thread with any details, but if you have time, come to my thread.
I had a little rant! :lol:
Click to expand...

Ohhh snap. I gotsta go check this out.
 
snagency said:
Mannnn.. you ain't lying bro! WOW!!! :thumbsup:
Dig it. I've always liked coconuts.. I tried melting it, seemed a bit much work when it tastes sooo good straight. I'm hooked.
Funny thing tho - right after I got done with my shake I laid down to watch some 'House' before bed, and a Red Lobster commercial comes on showcasing their coconut shrimp.. :aargh:
I haven't really had any cravings at all during this log (which is cool and a bit surprising, since I quit smoking on New Years Eve).. but damn, that shrimp looked good!
Hmm... I've got some shrimp in the freezer..and some coconut oil now.. :think: :lightbulb: OHHHHH it's ON!! :head:
I'll definitely be playing around with some dishes with this stuff.. :D
Click to expand...


My killer summer recipe was:
Melted coconut Oil, Lime Juice & Zest, Garlic, Giner. Brush that onto deveined shrimps, skewer 5 or 6 together, and barbecue. The zipperback shrimp are perfect; they back splits open and it gets nice a crispy . Add some butter when serving if you wish (or spray it on) They were to die for! I can't believe I never took a picture of this since I made it about 7 times this summer atleast.

Also the beauty of cooking with coconut oil is that it doesnt have any harmful byproducts at high temps like some other oils can.Just found another article on Coconut Oil, except I hate how they have 0 citations, making this article weak :( Invalid Link Removed
 
Day #18 Back/Abs

No FT this morning, training began 1:45hrs following meal #1..

Bent BB Rows: 5x12 (reverse grip)
Front Pulldown w/ D-Grip: 5x20/15/12/12/12
Seated Cable Row, Straight-Bar: 3x12 (regular grip)
90 second rests thruout

200 reps abs, using 4 different exercises
45 second rests

10 minutes shoveling light amount of snow that fell o/n


Notes: Solid, quick-paced session, again concentrating on mind-muscle connection, slow & controlled movement yet utilizing explosive effort.. Eliminated some aggression this workout, thoroughly waxed the muscle fibers.

Dropping to 2400cals, @100g carbs for the day. Don't know if I'll continue the cal intake there or not; I do know that I will bump carbs back up tho -- much like I utilize carb-up days, I'll throw a 'carb-down' day in there every once in awhile as well, and this just seems to be a good day for it.
So, 40g carbs preworkout/40g post, 20g at meal #4. This of course does not count fibrous veggies intake thru the rest of the day..
 
Steveoph said:
Also the beauty of cooking with coconut oil is that it doesnt have any harmful byproducts at high temps like some other oils can.Just found another article on Coconut Oil, except I hate how they have 0 citations, making this article weak :( Invalid Link Removed
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Thanks for that.. interesting article, even tho as you said there are no identifying studies listed to back this.
Still tho, nice info, and much food for thought.. I'm all about experimenting, so I'm gonna run with this for sure, especially the cooking part - that intrigues the hell outta me! ;)
 
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