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Snag continues his off-season REDEFINing

How low do you take the protein as far as grams/body weight? My only carbs right now is a bowl of oats pre-workout and the rest is veggies. It really blows when my house is full of cases of girl scout cookies right now! Oh those samoas... Lol
 
AZMIDLYF said:
How low do you take the protein as far as grams/body weight?
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not that low, all in perspective here..
usually, i am running protein 1.5-2g (or more) per lb bw, this is my lifestyle
so now, we're talking dipping to between 1-1.25g/lb
carbs don't get crazy silly - but at the very end they will exceed protein briefly

My only carbs right now is a bowl of oats pre-workout and the rest is veggies.
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nothing wrong with that, for your current goals
remember - it's a process, to get to certain points..you can't just drop in a protocol out of the blue and expect it to work
Oh those samoas...
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what are those? :think:


;)
 
snagencyV2.0 said:
of course ;)
carbs are dry & clean - grape nuts are about as loose as it gets
looking to get dry without losing anymore weight, just gotta pick the right carbs to work with
sweet potato, plain rice cakes, ezekiel bread..eliminate oats and other carbs that contain some fat, etc
only downside is: bowel movements get a lil dry as well LOL :o
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ever try the ezekiel cereal?
 
Your pics make mine look awful lol. Thanks a lot!
 
snagencyV2.0 said:
you got me there - i have not!
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the cereal tastes and looks like twigs...a freaking workout just chewing it up!!!! but it is loaded with good stuff, and it will make you regular, if you know what i mean!!!!
 
Not a fan of cereal in the box. I didn't know grape nuts were ok, I know they say it's good for you but they say that about a lot of cereals and well you know.. you'd be better off eating the box with most. I may add them after the prep is over, I remember really liking them.
 
DreamWeaver said:
Not a fan of cereal in the box. I didn't know grape nuts were ok, I know they say it's good for you but they say that about a lot of cereals and well you know.. you'd be better off eating the box with most. I may add them after the prep is over, I remember really liking them.
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i mean - i'm not running out and hollering "grape nuts!" up & down the block bro..
simply a means to an end right now, gives me some variety, and yes they are decent
i don't do them every day..the worst thing i can say about them is they contain soy for the protein, and if you know me you know i am adamant about keeping my soy minimal if not eliminated..this is why i alternate between the two i mention
i like the texture of grape nuts, but - all things being equal - if you like wheat, shredded wheat is the way to go

and of course remember - i do no cow milk, so these are with almond milk
 
I love shredded wheat but was curious if they are no good for you. I kinda of lean on cereal as I love it and out of my diet is my biggest down fall. But if one is better then another then I'm all ears.
 
PREracing25 said:
I love shredded wheat but was curious if they are no good for you. I kinda of lean on cereal as I love it and out of my diet is my biggest down fall. But if one is better then another then I'm all ears.
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yep like i said, if you like wheat - that's all shredded wheat is, nice complex carb

thebigt said:
cheaper too...the ezekiel cereal is $7 a box at krogers!!!
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love the selection at krogers..they are spendy tho
ezekiel not cheap to begin with
 
Well that's good to know, looks like il switch back to shredded wheat. Sometime it keeps me alittle to regular though. I'm hoping maybe the gut health supp will help alittle with digestion.
 
DreamWeaver said:
ezekiel cereal interesting...
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different from most cereals today, food for life ezekiel 4:9 sprouted grain cereals are made from freshly sprouted certified organically grown whole live grains, legumes, and seeds, and contain absolutely no flour.
fat 3 gm
cho 0
sodium 190mg
potasium 220mg
total carb 38gm
fiber 6gm
sugars >1gm
protein 8gm

it isn't much on taste, but probably as healthy as you are going to get for a boxed cereal, imo. fills you up too, which is a real bonus, at least for me!!!
 
thebigt said:
different from most cereals today, food for life ezekiel 4:9 sprouted grain cereals are made from freshly sprouted certified organically grown whole live grains, legumes, and seeds, and contain absolutely no flour.
fat 3 gm
cho 0
sodium 190mg
potasium 220mg
total carb 38gm
fiber 6gm
sugars >1gm
protein 8gm

it isn't much on taste, but probably as healthy as you are going to get for a boxed cereal, imo. fills you up too, which is a real bonus, at least for me!!!
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It looks pretty damn strong...
 
DreamWeaver said:
It looks pretty damn strong...
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yes the big attraction behind all ezekiel product is no flour - that is pretty huge



bean5er said:
I feel the same but then I remind myself how long he's lived this lifestyle and that this is, if we stick to it, have to look forward to :-)
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you calling me old buddy? :stick:
actually - what you say is very true, been doing this (and worrying about my appearance LOL) for a very long time
consistency, dedication, education, and duration = win
 
holy dryness..hello! :wave2:

legs seem to be coming in better - they are aching this morning, and i have them in training this day :worried:
weight 196.1 upon rising
cals drop to 2450 today

a little more standard breakfast - another variation of egg mcsnag
(this one a lil more boring)

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5oz 96% beef
6 egg whites
1/2 stick tomato basil string cheese
1 slice rye + 1 slice ezekiel
small grapefruit
~475cals, 55p/45c/9f

beef gets put away for the duration after today :(, turkey breast inserted
 
snagencyV2.0 said:
that's funny - when i went to mardi gras long time ago, i did have a bigger collection of beads then most of the chicks :p
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I believe that, as strange as it sounds.
snagencyV2.0 said:
holy dryness..hello! :wave2:

legs seem to be coming in better - they are aching this morning, and i have them in training this day :worried:
weight 196.1 upon rising
cals drop to 2450 today

a little more standard breakfast - another variation of egg mcsnag
(this one a lil more boring)

5oz 96% beef
6 egg whites
1/2 stick tomato basil string cheese
1 slice rye + 1 slice ezekiel
small grapefruit
~475cals, 55p/45c/9f

beef gets put away for the duration after today :(, turkey breast inserted
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Ground turkey is the jam. I prefer it over beef right now for the flavor.
 
iparatroop said:
You're harder on yourself than I thought. Jeez.
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i enjoy cracking the whip on myself :whip:
someone needs to do it - and rigorous structure is what it takes to get some things accomplished




so i was worried about legs today, actually did some liss (15min) prior to workout to loosen up, get some bloodflow down there..calves were tight!
and surprisingly, it was a pretty damn decent session :thumbsup:
went like this
BB squats 135x20, 185x15, 225xmax reps (26), 255xmax reps (18), 225xmax reps (20) - legs were burning
BB RDLs 3x15/12/10
DB lunges 3x20/15/12
standing calf raises 5x20 (toes straight/in/out/in/out)

and that was that
having trouble walking currently, whew
 
snagencyV2.0 said:
i enjoy cracking the whip on myself :whip:
someone needs to do it - and rigorous structure is what it takes to get some things accomplished

so i was worried about legs today, actually did some liss (15min) prior to workout to loosen up, get some bloodflow down there..calves were tight!
and surprisingly, it was a pretty damn decent session :thumbsup:
went like this
BB squats 135x20, 185x15, 225xmax reps (26), 255xmax reps (18), 225xmax reps (20) - legs were burning
BB RDLs 3x15/12/10
DB lunges 3x20/15/12
standing calf raises 5x20 (toes straight/in/out/in/out)

and that was that
having trouble walking currently, whew
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I believe that this is the first time I've even seen you share numbers, Mr. Secretive.
 
iparatroop said:
I believe that this is the first time I've even seen you share numbers, Mr. Secretive.
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yeah i don't feel #s are that important (for me), and i'm not crazy strong so :shrug:
the point here is, my stamina is really pretty decent right now, and you can glimpse a lil of the method behind my madness
this workout is actually one i've used in prep for many yrs, have shared it before here
the reps have increased since last time i posted tho ;)
 
Holy Chest Pump Bat Man! Your pecs look herculean! Nice leg workout nothing like high rep squats.
 
Snags chest is huge in a good way lol
 
snagencyV2.0 said:
ground turkey is different - turkey breast has no flavor
salt & pepper does the trick (is dry tho), but when i eliminate salt is gets reeeaally bland
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Yah that's the part I hate most when things get so bland it takes all the joy out of eating them and it gets hard to even chew...
 
PREracing25 said:
Snags chest is huge in a good way lol
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lol, but what is a "bad" way? :think:

(unless you're talking about that show i saw the other day, double divas -- O M G that gave me nightmares) :yikes:

DreamWeaver said:
Yah that's the part I hate most when things get so bland it takes all the joy out of eating them and it gets hard to even chew...
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yes, all a means to an end tho..
hell i can do any diet standing on my head, for such a short amount of time
 
snagencyV2.0 said:
lol, but what is a "bad" way? :think:

(unless you're talking about that show i saw the other day, double divas -- O M G that gave me nightmares) :yikes:

yes, all a means to an end tho..
hell i can do any diet standing on my head, for such a short amount of time
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That's pretty much what I said yesterday, if I am looking at 20 weeks hard dieting, that is hard to face. 8 weeks of progresive hard dieting does not scare me much. After you been in as many fire fights as I have you tend not to fear the flames as much.
 
To be able to manipulate food that way just shows that i have alot to learn still. I am curious about your chest work though. I am really laggin there, any suggestions.
 
mustang0341 said:
To be able to manipulate food that way just shows that i have alot to learn still. I am curious about your chest work though. I am really laggin there, any suggestions.
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is one of my strong points bro, genetically
generic advice is consistency, and constant change..but even that is not complete, as there is something to be said for running a chest-focused type protocol for 8-12 weeks, with progressive weightload
typically i cannot stay in thos long of programs, as i don't have the patience and it also go against my belief of constant change..when i was younger however, that type of training did me just fine and was prolly needed

in my current protocol, i have two seperate chest days: a heavy layout on the first chest day of the week, and a higher rep day on the back half - you can utilize this type of set-up as well, even tho our goals are different right now

vary the exercises consistently..utilize both BB and DB..make sure you are doing incline chest work (i lead off most sessions with incline work), as it's the best chest exercise you can do
 
my chest session the other day looked like this:
BB flat bench (yes - an anomaly, leading off with these lol!) :D
135x15
185x10
225xmax reps (25)
295xmax reps (11)
315xmax reps (5) - was toasted by this time
225xmax reps (15)
185xmax reps (15) - was really hurting lol

DB incline bench
4x12

DB incline flyes
3x20/18/16

and then i commenced into shoulder work
(again - i usually seperate shoulder & chest work, but this is what it is right now)



my other day, looks like this:
DB incline bench 4x20/15/15/12
DB flat bench 4x20/16/12/8
DB flat flyes 4x8

and then shoulder work


i also enjoy bodyweight exercises (clapping pushups are cool, explosive) and Perfect Push-Up tool (explosive, and flex hard)..i do cable work as well, but only have single cable so have to work one side at time, not a fan of this for the most part..chest-focused dips are good as well
i do not use machines, as i don't have any (never been a fan anyway, altho there are a few good ones out there these days, hammer strength is cool)
 
smallest meal of the day today..would you believe this is only 300cals?

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5oz chicken breast
4 egg whites
2 cups broccoli
1 slice ezekiel


scary thought here guys: i think i'm getting bigger! :blink:
srs - caloric deficit be damned
 
That looks awesome despite only being 300 cals.... :food:
 
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