The Primordial Off-Season Adventure of Snags (V2.0 of course)

HereToStudy said:
Do you find that the adjustment in calories allows cardio to not dampen gains adequately? My diet is fairly well calculated at this point, but I have been planning to add some cals to allow for more cardio. Not using the cardio for fat loss, per se, but general health (my endurance is hell, even though I look like I am in good condition, time to make the endurance match that).

Appreciate your input.
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absolutely, dependent of course on the amount/kind of cardio one is doing.
for extended activity like tennis, it is a must for me to increase cals or i drop weight rapidly, overnight.
if one is just doing 20min sessions of light cardio, it may not be a big deal - altho i still advise a slight uptake in cals if one is in a gain mode.
the more activity you partake in when wishing to gain muscle weight, the more the caloric intake needs to be increased, surely.
 
snagencyV2.0 said:
absolutely, dependent of course on the amount/kind of cardio one is doing.
for extended activity like tennis, it is a must for me to increase cals or i drop weight rapidly, overnight.
if one is just doing 20min sessions of light cardio, it may not be a big deal - altho i still advise a slight uptake in cals if one is in a gain mode.
the more activity you partake in when wishing to gain muscle weight, the more the caloric intake needs to be increased, surely.
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Appreciate the input.
 
snagencyV2.0 said:
absolutely, dependent of course on the amount/kind of cardio one is doing.
for extended activity like tennis, it is a must for me to increase cals or i drop weight rapidly, overnight.
if one is just doing 20min sessions of light cardio, it may not be a big deal - altho i still advise a slight uptake in cals if one is in a gain mode.
the more activity you partake in when wishing to gain muscle weight, the more the caloric intake needs to be increased, surely.
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For extra cardio I calculate at a factor of .7, I am not sold on the fact that 1 cal burned is = 1 cal consumed... I may adjust that later based on further experimentation... my algorythm should pick up anomolies over time....
 
DreamWeaver said:
For extra cardio I calculate at a factor of .7, I am not sold on the fact that 1 cal burned is = 1 cal consumed... I may adjust that later based on further experimentation... my algorythm should pick up anomolies over time....
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i don't base cals consumed on any chart or generic calculation.
the mirror and the scale are what i refer to for my adjustments. :)
 
thought i'd share a killer recipe i saw from Matt Porter today..yum, cannot wait to make. :p
MattPorter said:
If you like keeping your fats lower while refeeding/cheating -- I can make a killer low-fat, hi protein pizza...
get a low fat crust (boboli is decent) but you can roll out fresh sour dough pizza crust that is fat free too.
Use fat free marinara sauce and spread liberally
Now get some low fat string cheeses and strip them down and layer it across the crust --- now use sliced chicken breast, steak strips and low fat turkey pepperoni and decorate it well.
More cheese over the top --- maybe some olives and BAKE.

-Matt
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day off yesterday (had to rest, legs were screaming at me)..back at it today.
flip-flopping days #3 & #4 this rotation, so shoulders/abs today:

3x6 alternating 1-arm DB shoulder press, seated
3x8 traditional DB shoulder press, seated
3x6 seated lateral raises
3x8 leaning 1-arm lateral raises, standing
3x6 seated DB shrugs
3x8 standing BB behind-back shrugs
abs (majority today weighted frog sit-ups)

was solid session.
weight hovering in the 189's still, looks like i can continue to add some cals with this clean dietary intake so upping ~250 daily.
totals are now ~4000cals on training days, ~3500 on rest days.
goal is to get back up to the 200lb level within the next 3months, but remaining lean and chiseled thruout..
 
aaaand a pic of supper tonight.

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5oz turkey breast
5oz 93% lean beef
1/2 cup black beans
usual 100cal salad (only this time w/ sun dried tomato vinaigrette dressing)
couple white cheddar rice cakes for dessert
~625cal feast -- still got ~700 cals to go this day, woohoo! :)
 
rolling along with food pics :D

i usually eat some meat w/ breakfast, along with eggs, and carbs like oats/bread/or cereal w/ almond milk (corn flakes, multi-grain or honey nut cheerios etc)..today just some ezekiel bread, and powdered carbs in my shake.
i also alternate between grapefruit and bananas, sometimes blueberries or strawberries, but i always have a piece of fruit here.
rarely do i have a shake for breakfast but was in a hurry this morning tho, so..looked like this today:

1 whole egg + 2 whites
toasted slice of ezekiel cr w/ 1/2 tbs butter
1 grapefruit
protein shake (~320cals, 36g p/28g carbs/7g f)
~625cals total

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interesting training layout today.

back/bi/tri weight session, then postWO shake..got a call for some tennis as i was finishing up, so decided to forego the postWO meal and took off for the courts... did take some dextrose+brown rice syrup+hydrolyzed protein mixture to drink during/after tennis, was ~40g carbs and 35g protein drink; then ate immediately afterwards.
the workout looked like this:

7min light cardio warm-up
4x8 weighted pull-ups
4x8 weighted chin-ups
3x8/6/6 bent BB rows
3x12/10/8 D-grip seated pulleys, 45 degree angle
3x8 standing BB curls ss w/
3x8 weighted dips (tri focused)
3x8 alternate DB curls ss w/
3x8 DB kickouts
no cooldown this day, as i jetted out to get tennis in.

weight is back in the 190s guyz!! yeahhhhh (190.2 upon rising) :woohoo:
still lean and veiny, feeling great!
 
Looks like you have the cals figured out. Lets see where this level gets you.
 
AZMIDLYF said:
Looks like you have the cals figured out. Lets see where this level gets you.
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YES - took me a minute..i've never eaten quite this clean with this amount of carbs/lower fat before. i ran a form of keto for a very extended period of time in the past, but really just maintained thruout, adding very little actual weight.
i'm quite ambitious this time around..time to bring back the size of yesteryear. :yup:
 
I am also playing the same game right now. I am keeping full obliques but still gaining weight. Naturally too. Good stuff champ!
 
Nah, not doing much logging anymore.
 
I'll be doing this until they toe tag me Lol
 
aaaand a tasty lil snack.

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3oz chicken breast chunks
15 wheat thins (sundried tomato basil flav, yum)
3 dried apricots
5oz albacore tuna w/ 1 tbs salsa
~475cals
 
I used to pound dried apricots. I've gone to raisins now. I put salsa on almost anything too. The spicier the better!
 
Juevos rancheros..yummy!! My son came home from school awhile back with this pineapple salsa that was smoking hot. Baked up a pan of chicken breasts in it and heaven was served. Spread the salsa from the pan on my brown rice and went to town. He will be sending me a case for sure. Lol
 
Love me some salsa, but I tend to use hot sauce more often than salsa. I just tend to enjoy spicy food in general though. Loving the food pics as usual. ;)
 
I have a local Mex restaurant where I grab pints of their fresh salsa. I lather that stuff on everything.
 
feeling nice and swole after a cheat day yesterday (yes i said day, not meal or window)..
after a solid usual ~600cal breakfast and then a 600cal protein bar+MuscleMilk RTD for my second feeding (both of those being a rarity for me, but i needed something quick and on the fly), i ended up at the Hibachi Grill Supreme Buffet.
oooooooooooooo man....an hour later (and 4 heaping plates worth of tasties such as general tso's chicken/sweet&sour chicken/baked whitefish/baked salmon/fried crab/stuffed crab/stuffed shrimp/butter mushrooms/green beens/and of course some crab rangoon :D) i was done..
until, about 3hrs later when i was hungry again. anyway, i won't detail what all i had from there on out, but it was a "free day" to say the very least (altho, i did finish up the day with a nice protein shake pre-bed ahaaa).
dint gain as much o/n as i thought i would, only ~3.5lbs, weight at 194.1 upon rising (and before bowel movement of course :p).
ran FTP for training (fasted training protocol), a bcaa+liquid hydrolyzed protein driven session..decided to do chest this day and hit legs over the w/e. and so, it was a hybrid session like this:

7min cardio warm-up
5x5 flat DB bench press (2min rests)
3x8 DB squeeze press (1:45 rests)
4x15/12/10/8 BB incline press (bar touching collarbone in eccentric position, pause; 1:30 rests)
5 sets abs
15min cardio (10min HIIT/5min cooldown)

was nice session..followed with ~700cal breakast ~20min later.

update pic of the upper body.

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I strayed a bit as well last night. Let's just say there was some cinnamon bread,almond butter,and honey involved. My 8yr old daughter twisted my arm pretty hard. Lol I have a brutal back workout today so this will be put to good use.

That buffet sounds like a dream big guy.
 
AZMIDLYF said:
I strayed a bit as well last night. Let's just say there was some cinnamon bread,almond butter,and honey involved. My 8yr old daughter twisted my arm pretty hard. Lol I have a brutal back workout today so this will be put to good use.

That buffet sounds like a dream big guy.
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your kids always sound so ferocious AZ. :yikes:

and yeah - not a fan typically of buffets, but this one was top-shelf..clean, quality, lots of variety (of course they had sushi bar & hibachi grill there too; i don't do sushi, and at night/dinner they have a bit more fare like new york strip steak cooked to taste right in front of you, etc..will go back for dinner time one of these days for sure).
what i had tho was absolutely scintillating.
i highly recommend this joint, no hesitation.
 
back to the diet..a lil 525cal early afternoon snack. :D

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1pk tuna creations (~175cals)
couple rice cakes (~90cals)
protein shake (~260cals)
cals will end up ~3500 this day, lower in carbs & fats than usual but not stringently so.
tomorrow i'll be eating out at Ruby Tuesday, it's where my son wants me to take him for his birthday meal, so gotta be on point diet-wise today and sunday. :sigh:
 
yesterday's training:
combined quads/hams/calves for traditional leg day in AM, also got ~1.5hrs of tennis later in PM.

8x8 BB box squats
8x8 BB rack RDLs
5x10-12 BB calf raises off step

solid session - these heavy weights are feeling both super good and also catching up with me..
awoke this morning sorer than a mugged wino. :o
still gonna get some bi/tri/abs in this day, and mow my yard this afternoon..tomorrow is off day.
this will be the 3rd day in a row i've ran fasted training upon rising - don't know how much longer i'll do it and you'd think it is contradictory in a lean bulk phase, but i am really seeing some great short-term results from it offsetting my one heavy cheat day (consumed 3500cals the next day, ~4300 yesterday, target is ~4k this day).
 
couple shots of the pissed off pythons following training. :p
pump was great, wiped out definition for now but i'm swole.

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update on the upcoming cycle:
decided on Utradrol/Trenazone stack, planned kick-off is ~September 22 or 29th (haven't decided yet).
also picked up some Axon (stimulant from Antaeus Labs), looks pretty cool..will be trying that one soon.
gonna be some fun times coming up fellaz. :hammer:
 
That stack should bring some crazy size/strength gains. Really interested in the AXON being run as well. I have had my eye on it but had not read much feedback as of yet. Their Demiurge also has me curious.
 
AZMIDLYF said:
That stack should bring some crazy size/strength gains. Really interested in the AXON being run as well. I have had my eye on it but had not read much feedback as of yet. Their Demiurge also has me curious.
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yes their products are intriquing for sure.
with that stack, i think i'll be able to ZOOM past the 200lb mark quicker than i had planned, while concurrently staying as lean as i want..
Axon just looks kewwwl. :cool:
EDIT: forgot to add - i have NEVER received something in such ridiculously quick fashion before..
placed my order early Thursday morning, like ~1am..received it USPS on Saturday. :jaw:
WOW


oh - forgot to add what breakfast/postWO meal looked like today..
had some fun with it, fit in a Butterfinger candy bar that accounted for
~270 of my 725cals total
~11g fat of my 15g total
~48g carbs of my 100g total
(oat bran and grapefruit accounted for other carbs..also added 4 egg whites+30g hydrolyzed isolate)
the Butterfinger was a remnant from my son's b-day party yesterday - kinda like you & your kids AZ, my arm was twisted and i was forced to partake. :ntome:
was an interesting feeding.
following with a solid meal in ~2hrs.
 
200lbs should flash buy in a blink and the gains will be lean with your food discipline. That is crazy fast shipping compared to some other sites. 8(
I also fell again last night...had a birthday party to go to and some cake was involved. Some yardwork today in 102 degrees and low carb day should clean that up nicely. Lol
 
that nice solid meal i told you was coming next..

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5oz 96% lean beef w/ slice of American cheese
8oz sweet potato
couple generous handfuls veggie medley
(not pictured: 3 slices deli smoked turkey breast, 1 scoop protein shake in 8oz almond milk)
~610cals total
 
Man my cals can go up now going to be smooth ride now... here's my PCT log ...

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dinner last night..

5oz 96% lean beef
3oz chicken breast chunks
2oz deli smoked turkey breast
120cal salad (used some bleu cheese dressing this time)
(not pictured, dessert: 5 white cheddar rice cakes)
~675cals

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on tap for today, brewing up some almost-fat-free chili.
20oz turkey breast
2 cans Bush's kidney beans
1 can Red Gold tomato juice
total cals on this feast (not counting the added onions/jalapenos/banana peppers - i never count veggies in my totals) is ~1600, with a breakdown of 160g carbs/270g protein/8g fat.
i will prolly get 5 meals out of this, adding in some other fare to complete the feeding.
off the top - i know one meal today will be a bowl of this + a MetRX colossal brownie. :D

cals targeted for ~3500 this off day.
 
That turkey breast is perfect for that. I find that you really have to have some strong flavoring with it or it tends to be pretty dry. Thrown into a chili mix is made to order for it.
 
HereToStudy said:
That chili has an incredible macro balance.
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for sure.
not too many things you can make - and still have taste this incredible - that match it.

AZMIDLYF said:
That turkey breast is perfect for that. I find that you really have to have some strong flavoring with it or it tends to be pretty dry. Thrown into a chili mix is made to order for it.
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bingo.
i still eat my share of breast patties, but if i'm eating them sans bread/cheese then i'm throwing that dijon w/chardonnay over it liberally..does the trick just fine.
 
Love making some lean chili with Turkey. Always enjoy making up a huge pot that will last awhile....or just a day. :D
 
Subbing then will come back and read and enjoy the food porn!
 
bolt10 said:
Love making some lean chili with Turkey. Always enjoy making up a huge pot that will last awhile....or just a day. :D
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lulz..you got me. :rofl:
was gone hours ago.
(i did share couple bowls with someone tho)

MrKleen73 said:
Subbing then will come back and read and enjoy the food porn!
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welcome aboard, and enjoy man. :popcorn:

on a random note:
i just donated plasma for the first time in my life this evening..figured it was time i do my part.
as many who know me know - i am not a fan of needles AT ALL. took some nads for me to get myself in there. :o
wasn't so bad - but that saline solution they give you at the end to rehydrate you, was friggin COLD!
left me in shivers for a good 40min afterwards..had to turn on the heater in the car for the drive home.
(and i am not a guy who gets cold easily)
 
breakfast this morning, a lil smaller cuz i'll be up longer today, hence need to space nutrients out longer as my preference..

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5oz 96% lean beef
1 whole egg/2 whites
1 slice Ezekiel cr w/ 1/2 tbs butter
1 cup corn flakes w/ 5oz almond milk
grapefruit
~565cals total

i'm also checking out the Axon here this morning for the first time..will give some feedback on it later -- after i decide what workout will be today (either #3/back or #4/shoulders in the 'planned rotation' that's been a guideline but nothing more)..
tennis match planned for this evening as well, coming to the end of tennis pretty dang soon. :(
 
was good training session today..decided on hitting the back, will follow with shoulders/hams/abs tomorrow.

7min cardio warm-up
3 sets pull-ups (no weights, used this as warm/stretching move)
3x8 bent BB rows
3x10/8/6 seated pulleys, D-grip attachment
4x8/8/6/6 1-arm DB rows
6x8/8/8/6/6/6 rack deads
7min cardio cooldown

upper back was sufficiently exhausted..lower back was HUGELY pumped, went heavier on these than i have in a very long while.
couple (goofy) pics of the back, can't take these pics very good myself.
will have better 3rd-party shots going forward, but these will work as sneak peeks for now until i really start adding some weight/muscle.
as noted, the pump in lower back obscured all definition (not that i have a bunch there anyway, as lower back is one of my current weaknesses)

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Axon was sufficient today - i only took 2 caps with breakfast to assess, started feeling it shortly after finishing the meal, full kick-in prolly ~45min following. wasn't anything overly 'stimmed out' which is not what i'm looking for, so that's good..do think i need to go up to 3 caps tho.
energy was good thruout training, no lull or letdown..seems to be long-lasting for sure.
 
on a roll with these food pics. :)
postWO meal - which came 1hr following postWO shake of ~525cals (85g c/35g p/5g f)

2oz deli chicken breast on lightly toasted Ezekiel w/ slice of american cheese
1 pck Starkist sweet & spicy tuna creations
couple handfuls veggie medley
~450cals total

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what a nice tennis match it was. :)
time got moved up to 4p, and it was on..
first set i got down 2-0 out the gate, got in my groove then and won 5 straight games to go up 5-2..only to see my opponent come back and tie it up 5-5. then, a break and a hold and i took the first set 7-5. second set i was up 3-1 when my opponent retired.
couple shots after the match - feeling just nice and swole. these will be the last pics till i break the 195lb mark, was at 191.8 upon rising this morning.

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and, allow me to refresh my initial opinion of Axon. i have had nice, even, consistent energy all day long - no letdown, including all thru tennis and even right now..no kidding when they say long-lasting energy, WOW. :thumbsup:
 
maybe i should take a break on da food pics for awhile too.... :o
been awhile since i made stir-fry, and i was a lil rusty..tastes incredible, looks leave a lil to be desired.

3oz chicken breast chunks + 5oz albacore tuna
broccoli/cauliflower/carrots made in 1 tbs light olive oil, seared w/ a bit of lemon juice
over a 3/4 cup bed of brown rice
~600cal total

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another great training session..
fueled by 2 Axon caps w/ breakfast again (was up till 130a and still wasn't tired from 2 caps yesterday, so figured i better stick with 2), breakdown went like so:

breakfast ~635cals (80g c/45g p/15g f)

training
7min cardio warm-up
4x6 standing DB shoulder press
3x8 standing 1-arm cable laterals
3x8 bent DB rear laterals
4x10/10/8/8 lying leg curls
4x8 GHRs
7min cardio cooldown

postWO shake ~450cals (80g c/30g p/5g f)

postWO meal 45min later ~400cals (30g c/50g p/10g f)

for informational purposes, besides the Axon, supplements being used currently include creatine/fish oil/multi/ALA/ALCAR
 
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