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Snag gets FINAFLEXed on Road to Nationals

quick update on the workout: just..WOW man, wow :bigeyes:
strength reared its bee-U-tee-ful head this day and made an appearance, i mean i was tossing around my #125 dbs on both incline and flat bench, like they were baby rattles or something..i mean, i just felt GREAT! best workout I've had in a good while

7min light cardio to warm
5x8/6/5/5/5 incline db
3x12/10/10 flat db
3x15/12/12 "one & a halfs" db flyes
2xmax reps perfect push-ups
dips: both chest focused (3 sets) & tri focused (3 sets), max reps
incline skullcrushers 5x15/15/12/12/12
db kickbacks 3x15
abs 200 reps, both weighted & just bw, 5 different exercises
7min light cardio to cool

gawd i feel good :)
 
Montego1 said:
Big volume :)
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yessir - it is time ;)


postWO nutrition was a bit more traditional today:
100g carbs/50g protein, 625cal shake
concoction was
1 scoop Cell Shock
1 scoop weight gainer (i don't use these really, but got some from my supply dude free, works for postWO)
1tbs brown rice syrup
1/4c oats
40g isolate

eat regular meal ~90min later
 
Okay all caught up, awesomeness is afoot in here! Great shot standing outside Snags! Things are looking good, sorry for being out for a bit I have been sick as a dog for most of this past week. Slinging 125's on incline is great stuff, I have not lifted heavy on DB's in so long... I don't know that I have ever slung the 125's on incline though... Someone in here is a bit of a bad ass!
 
MrKleen73 said:
Okay all caught up, awesomeness is afoot in here!
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I think you right! :yup:
Great shot standing outside Snags! Things are looking good
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muchas gracias mi amigo :bandit:
, sorry for being out for a bit I have been sick as a dog for most of this past week.
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never have to apologize for being sick bro! :p
I ain't that much of a slave-driver...
:ntome:
Slinging 125's on incline is great stuff, I have not lifted heavy on DB's in so long... I don't know that I have ever slung the 125's on incline though... Someone in here is a bit of a bad ass!
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:28:
really - felt pretty damn light
(it wasn't, but my mental side was just really locked in this day, made effort seem easy)
 
Annnnd snags is officially back. I'm excited to follow along for the next 13 weeks
 
this meal is one that never gets old

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5oz ground turkey
1/2c basmati rice
greens
not pictured: side shake
labrada lean pro 8 (really like this a lot for a MRP blend)
 
snagencyV2.0 said:
this meal is one that never gets old

5oz ground turkey
1/2c basmati rice
greens
not pictured: side shake
labrada lean pro 8 (really like this a lot for a MRP blend)
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I LOVE basmati rice. Between that and Jasmine I won't eat any other rice.. **** all the brown rice fan boys.

Side note: that's a large looking half cup :P
 
aceroni said:
Why? I feel like it's not much different from basmati.I just hate brown rice. Hard to eat, harder to digest
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taste-wise, white basmati is great no doubt
nutritionally however, no white rice comes close to touching brown rice - at all, basmati included
a good compromise would be whole wheat basmati, which I may just try as well (s'posed to be pretty good, never had)
 
snagencyV2.0 said:
taste-wise, white basmati is great no doubt
nutritionally however, no white rice comes close to touching brown rice - at all, basmati included
a good compromise would be whole wheat basmati, which I may just try as well (s'posed to be pretty good, never had)
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I like my rice in milk...with butter and sugar
 
Haha I used to eat that as a kid too!
 
caloric endeavor was fun yesterday, ~4100cals
(~3475 not counting my postWO nutrition - all clean)
macros were 350p/450c/100f
narrowing things a bit today...
 
aceroni said:
Please explain
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sure

brown rice has been hulled with bran intact; this gives it the chewy texture and nutty flavor, and it contains vitamins, minerals, and fiber..is why it requires longer cooking time because the bran is a barrier to water
hence - more nutritious

vs

white basmati "popcorn rice" is long-grain variety well-liked for its fragrance, taste & shape..
true basmati is grown in India and Pakistan, altho many hybrids are grown elsewhere, including the US
(ie Texmati, grown in Texas)

or

jasmine, the fav from Thailand, has more "sticky starch" (amylopectin) than other long-grain rice, is why it's so moist and tender..grown in both asia & US


as for GI differences, well there you are splitting hairs
when I reduce cals tho, i'm trying to get all the nutrition packed in that I can :)
 
snagencyV2.0 said:
sure

brown rice has been hulled with bran intact; this gives it the chewy texture and nutty flavor, and it contains vitamins, minerals, and fiber..is why it requires longer cooking time because the bran is a barrier to water
hence - more nutritious

vs

white basmati "popcorn rice" is long-grain variety well-liked for its fragrance, taste & shape..
true basmati is grown in India and Pakistan, altho many hybrids are grown elsewhere, including the US
(ie Texmati, grown in Texas)

or

jasmine, the fav from Thailand, has more "sticky starch" (amylopectin) than other long-grain rice, is why it's so moist and tender..grown in both asia & US

as for GI differences, well there you are splitting hairs
when I reduce cals tho, i'm trying to get all the nutrition packed in that I can :)
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Thank you. Great response.

My question would be, because these two (basmati and Jasmine) are neither bleached nor enriched, would the rate of absorption really be that different (when consumed with protein/fats)?

I appreciate your response. Most people instantly say the above.
 
aceroni said:
Thank you. Great response.

My question would be, because these two (basmati and Jasmine) are neither bleached nor enriched, would the rate of absorption really be that different (when consumed with protein/fats)?

I appreciate your response. Most people instantly say the above.
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wellll..I just did find this:

Basmati has half the glycemic index of jasmine.
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surprise!

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Cut sleeves for extra FREAK
 
aceroni said:
So higher glycemic load means faster to convert into sugar.

Is glycemic index the same thing
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no

GI is guide for the rate at which carbohydrate content is absorbed into the blood stream
is it nice guideline but is flawed, as it will often overstate the impact of small portion of carb

GL essentially takes into consideration both the portion size of food and it's impact on blood sugar (GI), gives a more accurate idea of true impact

basically like this:
the GL is: the portion size of food + that GI value of the food = net impact on blood sugar..

runner_79 said:
Cut sleeves for extra FREAK
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butcher! :D
 
breakfast time..egg mcsnag appears

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5oz ground turkey
slice low-fat cheese
1 whole egg + 2 whites
2 slices Ezekiel
600cals (inc grapefruit)




still crazy changes going on daily, physique-wise..i am in that zone! :dance:

and having fun with the "do whatever I wanna do for workout" mentality as well..
yesterday, was tennis and ---- biceps! (and some abs) :D
easy way to get an extra session of guns in, and I looked mean out there on the courts too LOL

weight upon rising shade under 200lb, trying to keep it close as possible there while I recomp and try to add bit more size, until I need to go full shred mode..everything on track
 
snagencyV2.0 said:
no

GI is guide for the rate at which carbohydrate content is absorbed into the blood stream
is it nice guideline but is flawed, as it will often overstate the impact of small portion of carb

GL essentially takes into consideration both the portion size of food and it's impact on blood sugar GI), gives a more accurate idea of true impact

basically like this:
the GL is: the portion size of food + that GI value of the food = net impact on blood sugar..

butcher! :D
Click to expand...

Thanks again snags. I appreciate it.

So what we're getting at is basmati is slightly slower digesting than Jasmine?
 
aceroni said:
Thanks again snags. I appreciate it.

So what we're getting at is basmati is slightly slower digesting than Jasmine?
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I would surmise that basmati is not far off brown rice in that aspect - just less nutrients

jasmine def looks to bring up the rear in GI value..

I only tried the basmati myself this yr, after using brown/jasmine mostly for past yr (and brown only prior to that)
 
preWO sustenance

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this lil concoction is:
1 scoop Ignite2 (berry blast flav)
2 scoops BCAA+SAA (apple fusion)
6 uncapped Max Pump
a pinch of ginger root extract (my own addition)

the berry blast/apple fusion combo actually goes pretty well together, and the ginger compliments
(too much can be overpowering, gotta watch it)
 
snagencyV2.0 said:
preWO sustenance

this lil concoction is:
1 scoop Ignite2 (berry blast flav)
2 scoops BCAA+SAA (apple fusion)
6 uncapped Max Pump
a pinch of ginger root extract (my own addition)

the berry blast/apple fusion combo actually goes pretty well together, and the ginger compliments
(too much can be overpowering, gotta watch it)
Click to expand...

I like the ginger addition.
 
snagencyV2.0 said:
preWO sustenance

this lil concoction is:
1 scoop Ignite2 (berry blast flav)
2 scoops BCAA+SAA (apple fusion)
6 uncapped Max Pump
a pinch of ginger root extract (my own addition)

the berry blast/apple fusion combo actually goes pretty well together, and the ginger compliments
(too much can be overpowering, gotta watch it)
Click to expand...

Damn, that is quite similar, if not identical to my PWO concoction (-ginger root extract). I must be on the right path.
 
niiice guys :cool2:
and - ironic monte!



wow, so I'm not a big fan of pulling leg days following tennis - even if tennis was not full-out just yet
my knees were a bit sore, legs achy in general, so warmed up with some light cardio (10min) and leg extensions before hitting my squats (heavy, wide-stance)..followed with walking BB lunges in my driveway, was pretty toasted so I skipped RDLs and went to 6 sets of torso-raised leg curls and finished with 3 sets GHRs, before hitting single-leg DB calf raises, light cardio cooldown to finish

was good session, considering..pretty wobbly..strength was fine, stamina just not quite where I want it consistently yet
resting for a minute now (postWO feedings) then it's off to mow my yard

I got tennis again tomorrow morning if the weather holds
 
snagencyV2.0 said:
preWO sustenance

Invalid Link Removed

this lil concoction is:
1 scoop Ignite2 (berry blast flav)
2 scoops BCAA+SAA (apple fusion)
6 uncapped Max Pump
a pinch of ginger root extract (my own addition)

the berry blast/apple fusion combo actually goes pretty well together, and the ginger compliments
(too much can be overpowering, gotta watch it)
Click to expand...

I diid a little sipping concoction for the show....

I heapng scoop ignite
6 grams crea-trona
8 uncapped max pump.

I did achieve a good amount of vascularity :) We have such nice stuff to play with....
 
snagencyV2.0 said:
I would surmise that basmati is not far off brown rice in that aspect - just less nutrients

jasmine def looks to bring up the rear in GI value..

I only tried the basmati myself this yr, after using brown/jasmine mostly for past yr (and brown only prior to that)
Click to expand...

Thanks snags
 
snagencyV2.0 said:
niiice guys :cool2:
and - ironic monte!

wow, so I'm not a big fan of pulling leg days following tennis - even if tennis was not full-out just yet
my knees were a bit sore, legs achy in general, so warmed up with some light cardio (10min) and leg extensions before hitting my squats (heavy, wide-stance)..followed with walking BB lunges in my driveway, was pretty toasted so I skipped RDLs and went to 6 sets of torso-raised leg curls and finished with 3 sets GHRs, before hitting single-leg DB calf raises, light cardio cooldown to finish

was good session, considering..pretty wobbly..strength was fine, stamina just not quite where I want it consistently yet
resting for a minute now (postWO feedings) then it's off to mow my yard

I got tennis again tomorrow morning if the weather holds
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Why don't you come down and mow mine while your at it lol
 
couple update pics after mowing today..feeling pretty full
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some nice detail coming in on the shoulders
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