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

bean5er said:
You older gents sure keep my ass motivated!!!! Killer workout snags. Keep inspiring!

On another note :laughing:
I bet that series was a tough one to watch being a Tigers fan! Being an Oakland fan through and through I enjoyed it! :sgrin:
Having played college ball as a catcher it was tough to watch them blow that series no matter who I was rooting for.
Keep killing it snags
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oakland has had an incredible yr for sure..once every decade it seems, billy beane puts some magic together.
i'm more mad at the fact it blew my prediction - i called tigers in 4. :rolleyes:
still think they will pull it out tonight tho, Verlander will not let us down.
and - thx for the kind words my man.
 
Yeah every time I start hitting the weighted dips I end up with an issue. I love them too. Trying to learn not to go down as far with them so I can keep them in the rotation. As of right now I am only dipping after doing some high rep Over head Dumbell triceps extension sets then doing body weight dips with slow negatives while they are blasted already. Not as fun as strapping on my chain and putting 3-4 wheels on there and going mad though.
 
one thing i have never utilized a whole bunch thruout my lifting career - dips. i mean i have done them (obviously) but never focused my training around them except for maybe a few times some 20yrs ago or so. my triceps are anomalies, i've never had to train them hard or focus on them to make them grow - they just grew from result of my compound movements. a geneticly good bodypart, if you will..
so, i say again - still have the feeling these weighted dips were partially responsible for my elbow issues..perhaps even moreso than i am giving them credit for. yes slinging heavy DB up and down to get in incline benching position is stressfull on the area make no mistake..but man, i just feel strongly that if i was doing that alone, i wouldn't be feeling it like i was..

anyway - today, lower body day scheme #3.
no issues with the back, everything felt good this morning.
the plan is to hit upper body in some fashion tomorrow, take SUN off, and begin MON with the second month in the program.

weight still hovering ~200 -- even tho i have not dipped below 4k cals in a few days (went up to 4750 day before yesterday!)
i'm quite at a loss to explain this..maybe i'm due for a dirty cal day..
 
I am so jealous of your caloric intake Snags. I probably have pretty close to as much lbm as you can can not even come close to your caloric intake without gaining excessive fat. We all have our own metabolic rates, but I am a bit jealous of yours. I know this over 4000 all the time is not common for you but I can bulk on a 2700 cals a day average if not doing much cardio and if I even approach a 3000 average I am going to get fluffy.
 
MrKleen73 said:
I am so jealous of your caloric intake Snags. I probably have pretty close to as much lbm as you can can not even come close to your caloric intake without gaining excessive fat. We all have our own metabolic rates, but I am a bit jealous of yours. I know this over 4000 all the time is not common for you but I can bulk on a 2700 cals a day average if not doing much cardio and if I even approach a 3000 average I am going to get fluffy.
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not common at all, brother..and, a little disconcerting.
i mean, yes theoretically it's cool to be able to eat and not see it accumulate as fat..but - it's expensive, it's time-consuming, and it sucks that if i get only like 3000 or 3200 or something in, i look like rails the next morning with predictable 1-2lb weight loss. :think:

ever since i did the AMv3 in combination with TT-33 and a fat-burner, my metabolism has just been wired..
wondering if i adjusted thyroid action with that lil run????

it's just weird, having a teenage metabolism at the ripe old age of 41.

talking about time-consuming: if i am making jasmine rice, and the required ~60min prep time, picture it:
i get done with one meal (~30min to eat), rest for 30min, and then -- gotta start cooking rice to prepare for my next meal ~60-75min later..it's like i'm constantly in the damn kitchen! :p
 
Yeah that is what I was thinking though that my metabolism is cheaper and more convenient but does not always allow for me to have the foods i want. Then again the intermittent fasting does that in most cases so I found a way to make it work. I posted up my new nutrition plan to actually really start cutting some weight along with pics of what extending my eating window did to me via the excess insulin from spreading the carbs out throughout the day more.
 
Snags metabolism is faster than a youngster like me! :eek:

In for food pron if you have a dirty cal day. :D
 
No rice cooker big man? Best invest I ever made.
 
bolt10 said:
Snags metabolism is faster than a youngster like me! :eek:

In for food pron if you have a dirty cal day. :D
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i know right?? crazy :paranoid:
in my other thread Irish Cannon suggested california frozen pizza for some dirty cals, macros looked pretty good.
will check into it.

AZMIDLYF said:
No rice cooker big man? Best invest I ever made.
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nope. had one - but the ex took that with her when we split.
even when we were together tho, i rarely used it..no need to when i was using uncle ben's and even quicker (ahem) minute brown rice.. :o
rice has been a part of, but not a big part of, my carb sources - i much prefer potatoes and oats.
 
Those Cali pizzas are dirty good. The Mrs would buy them now and then and somehow a piece or two would disappear. :newangel:
 
AZMIDLYF said:
No rice cooker big man? Best invest I ever made.
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^^seriously priceless! I cook the max amount at one time put in fridge eat throughout the week boom!!

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I do the same but since the switch over to jasmine rice,my 9yr has seemed to become fond of it now and is pounding bowls of it! Lol
 
still keeping relatively clean..couldn't make it to the grocery today. :(
adding some addtl fats at ideal times..goal to hit 5k cals today.
supper is about as close as i've come to straying..
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14oz russet potato w/ 1 tbs butter
5oz beef/3oz chicken breast chunks
700cals
wouda added some sour cream if i had any, but nooooo. :sigh:
(pic just for you, young boltster :))

i may gorge on some chocolate chip rice cakes later.
 
Nice! I just put away some of that chicken from the pic and some jasmine rice. 5000 cals bubba? Let me see what damage I can do too. Lol
 
AZMIDLYF said:
Nice! I just put away some of that chicken from the pic and some jasmine rice. 5000 cals bubba? Let me see what damage I can do too. Lol
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i'm at 4100 right now with 2 meals to go..
think i'm gonna be above that. :p

lil pic from tonight - before the upper body gets back to being under construction full time. :)

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That is an awesome looking meal! I did just have some chocolate rice cakes myself..but haven't seen chocolate chip ones yet. :D
 
bolt10 said:
That is an awesome looking meal! I did just have some chocolate rice cakes myself..but haven't seen chocolate chip ones yet. :D
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ahh..you are right bolt.

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tasty lil critters, they are.

500cal shake w/ 1 tbs almond butter + 2 tbs heavy whipping cream coming in ~30min, will put me ~5150cals for day.

have a great w/e guys.
 
snagencyV2.0 said:
ahh..you are right bolt.

tasty lil critters, they are.

500cal shake w/ 1 tbs almond butter + 2 tbs heavy whipping cream coming in ~30min, will put me ~5150cals for day.

have a great w/e guys.
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:fufinger: j/k j/k

So wish I had that metabolism very jealous. Enjoy your w/e snags

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bean5er said:
:fufinger: j/k j/k

So wish I had that metabolism very jealous. Enjoy your w/e snags
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lulz. it ain't all it's cracked up to be, i assure you.
if i could eat this many dirty cals and get away with it..well, that certainly may be a different story. :yup:

uhh..forgot to weigh myself this morning.. :o

making a change in immediate postWO nutrition, as i experiment with ways to get my cals up at strategic points.
it's now ~725cals, same things i been using + now a bowl of fruit loops, so ~115c/55p.

breakfast (doubles as preWO meal) also a bit larger these days, neighborhood of 750-800cals..
again, these #s are being played with continually.


training today:
upper body, veering off the plan as it's last day before next stage starts on MON (which is bench + bent rows).
so, started with some standing military press BB - 5 sets, started 135x12, worked up to 215x4 -- felt good thruout.
followed with couple sets hi-pulls, some standing BB curls, reverse BB curls, then close-grip bench and finished with decline skullcrushers (very light on these - no issues).
pretty happy with the day..pace was picked up, less rest/quicker set tempo - the sort of parameters i prefer and naturally thrive on.
i think i'm ready for some full-blown action. :biggthumpup:
 
Damn impressive with the standing presses of 215x4! That is serious business to be pushing that kind of weight overhead. The stabilization necessary is crazy. I truly am awed by that champ. Food note..I pushed my cals total a bit last night as well. A couple In-n-Out double doubles found their way onto my plate. Those are my favorite food vice and I savor every bite. Have a good one young man.
 
oooo in-n-out double doubles - a man after my own heart.
sounds good Joe!
appreciate the feedback on presses - i don't consider it that strong, but let me say it was an effort, moreso than my bench the other day.
still - upperbody strength has always been my strong point..funny thing is, i'm not a whole lot stronger on seated press than i am on standing.
have a good one yourself! :)
 
I wish we had some of the food you have in Chicago out here. Lol
 
HereToStudy said:
I wish we had in and out in Chicago!
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but, you got White Castle bro.

:run:

here in my town, we got Snags Bistro.

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5oz turkey breast
2oz mesquite sliced turkey breast
2oz black forest ham
1/2 cup black beans
5oz romaine salad + 1 tbs bleu cheese + ranch croutons
dessert (not pictured) - 2 regular-sized white cheddar rice cakes + 1 reg-sized caramel rice cake
~625cals

packing in dem cals again today, keeping it clean....
 
It all looks so good! Tomorrow I will be doing some cooking for the week. Today was a good day of grub for me. Turkey spaghetti, lean pork loin chops, baked beans, hominy protien shake with pb in it. Excellent grub.
 
I haven't had In-N-Out in a couple years. :(

I did get some good chicken kabob yesterday though! Had some of those caramel rice cakes as well yesterday. I love to mix up some protein sludge and toss it on those things. ;)
 
mmmm chicken kabob.. :food:
i need to move my grill from the back deck to the garage so i can grill in the winter..
just dont like my workout area to smell of lingering food. :(

but kleen - wth is hominy protein??
 
snagencyV2.0 said:
mmmm chicken kabob.. :food:
i need to move my grill from the back deck to the garage so i can grill in the winter..
just dont like my workout area to smell of lingering food. :(

but kleen - wth is hominy protein??
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It is a grain, made from maize and can be a cereal or if soaked instead of beaten to remove the husk is basically a giant soft kernel of corn like substance it is what grits are made from.


See nutritional info from Livestrong below.

Hominy is a grainy breakfast food made from kernels of maize. Hominy can be eaten on its own or used as a side dish. Hominy can be prepared relatively quickly and is rich in carbohydrates, so it can be a suitable substitute for oatmeal or other energy-rich breakfast items. Hominy offers a number of nutritional benefits, so it might be a good food to add to your diet. Check product labels, as nutrition facts might vary among brands.
[h=2]Low Calorie Content[/h] Hominy can be nutritionally beneficial because it is low in calories. Each 1/4 cup serving of hominy contains just 130 calories. This amount is lower than many other breakfast foods, such as a 71 g bagel, which contains 270 calories.
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[h=2]High Carbohydrate Content[/h] Hominy is rich in carbohydrates, with 29 g in each 1/4 cup serving. Carbohydrates provide your body with energy for sports and other activities, and the Food and Nutrition Board of the National Academies suggests eating at least 130 g of carbohydrates daily. Because of the high carbohydrate content, hominy can be beneficial as a pre-workout meal.
[h=2]No Saturated Fat[/h] Hominy is a low-fat food, as it contains just 1 g of total fat in each 1/4 cup serving. Additionally, hominy contains no saturated fat. Saturated fat can increase your cholesterol levels and promote a higher risk of heart disease. For this reason, the American Heart Association recommends eating fewer than 16 g of saturated fat each day.
[h=2]No Sugar[/h] If you're looking for an alternative to high-sugar breakfast cereals, hominy can be a good choice, as it does not contain sugar. Keeping your sugar intake low can be beneficial, as too much sugar can promote tooth decay and an increased risk of heart disease.
[h=2]Iron Content[/h] Hominy is nutritionally beneficial because each 1/4 cup serving contains 8 percent of the daily suggested intake of iron. Iron is a mineral that is essential for proper transport of blood, DNA creation and energy metabolism, among other roles.

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[h=2]Nutrition Facts[/h] Serving Size: 1 cup (160.0 g)
Amount per Serving
Calories 115
Calories from Fat 12.6

% Daily Value *
Total Fat 1.4g2%Saturated Fat 0.2g1%Cholesterol 0mg0%Sodium 336mg14%Total Carbohydrate 22.8g7%Dietary Fiber 4g16%Sugars 0g Protein 2.37g4%
[h=3]Est. Percent of Calories from:[/h] Fat11.1%Carbs80.5%Protein8.4%

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okay, it's what i was thinking it was.
(i had hominy once..ewww not a fan)
what confused me was the 'protein' part, because i knew it was high in carbs - so, you put hominy in with protein?
and then pb too?
huh. well i guess i have some weird-sounding shakes too so i'll keep my mouth shut here.

:D
 
looky what i found fellas..thought it would go good while i'm watching Dexter tonight.

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i also found these - my kids will enjoy them.

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(i'm sure i'll have to taste test to make sure they're okay for them)
:ntome:
 
Oh for sure! You can never have too much quality control now-a-days!! Lmao
 
Sounds awesome! I am currently addicted to Dexter...currently making my way through season 4...so don't you start posting spoilers in this thread or I'll get mad. :p
 
snagencyV2.0 said:
okay, it's what i was thinking it was.
(i had hominy once..ewww not a fan)
what confused me was the 'protein' part, because i knew it was high in carbs - so, you put hominy in with protein?
and then pb too?
huh. well i guess i have some weird-sounding shakes too so i'll keep my mouth shut here.

:D
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Awwww. There is a missing comma there. Punctuation makes all of the difference. The hominy was with the dinner. The pb and protein was in the shake. I was not a fan of hominy until my wife made it for me with some seasoning and it was pretty good. She likes it a lot, so I eat it with her when she has it on my higher carb days, one so none goes to waste and 2 it is not a bad source of carbs. One of my current favorite shakes is cake batter protein with peanut butter and unsweetened shredded coconut flakes. I plan to make one with some fresh pineapple and coconut soon but haven't got around to it.
 
MrKleen73 said:
The hominy was with the dinner. The pb and protein was in the shake.
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phew. :nervous:


well i finally picked me up a few lbs in bw -- but i had to eat in excess of 8k cals yesterday to do it. :p
(actually quit counting beyond 7500)

a good feast, many taboo foods were had....
on my body when i awoke, an addtl 1.9lb of phlab.
:o

j/k..i soaked it up well.
 
Hah,I had a phlabulous weekend too! Lol
 
^^:p

lil pic from today.

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workout was solid (if not a lil painful from joints being tight from food overload hehehe), strength fair.
once again loved the quicker pace (45-60sec rest) of today's set-up.

10x3, 45/60sec rest
A1) bb bench
A2) bb bent rows
 
Nice were you basically using the same weight or is your press much stronger than your pull?
 
Frank Reynolds said:
Snag how is this stuff? I saw it today while I was grocery shopping, and was wondering your thoughts? Is it "coconutty"? lol
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Thats the kind I'm using right now..... mmm mmm good ... :)
 
yes, it's more coconutty than coconut oil it seems, made from whole pulp, seems to be a bit more pliable than oil when in solid state.
(ie - you can actually scoop a measured tbs up fairly easily)
nice to have addtl fat options at hadn when i'm creating shakes.
i say thumbs up. :biggthumpup:

no chance to train yesterday..won't get to today either.

:(
 
finally got to work out today..clean & press was very cool (very draining tho!)

weight at 204.2 upon rising..
backed up the insane cal day with more 5k days, turned it into a full-on gain week..
not the brightest thing to do tho - increasing cals at the simultaneous onset of reduced/nill activity. :o
however - end result (ie moving the scale) was accomplished.
 
snagencyV2.0 said:
finally got to work out today..clean & press was very cool (very draining tho!)

weight at 204.2 upon rising..
backed up the insane cal day with more 5k days, turned it into a full-on gain week..
not the brightest thing to do tho - increasing cals at the simultaneous onset of reduced/nill activity. :o
however - end result (ie moving the scale) was accomplished.
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We as bodybuilding fanatics tend to forget that we grow when we rest. Even though we know it in our heads our hearts say otherwise. I bet you had plenty of needed recovery happening and most of those calories went to taking care of just that. If not nothing a 24 hour fast wouldn't clean up without any muscle loss.
 
Hey snags glad u were able to get a workout in my man. I agree with Kleen I'm sure you reaped the rewards of your rest.

Another note, I'm sure you covered this but I'm feeling lazy lol, how many meals/how often do u eat? Also I see u eat a bit of lunch meat, is this pre packaged, deli cut etc? Do u care about sodium content at all. Incorporating lunch meat would be huge for me. I pretty much eat angus beef, tilapia, chicken and chicken sausage. Gets effing old. Any insight would be great.

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ha....i eat like every 2, 2.5 sometimes every three hrs (i start going bonkers if i go much beyond 3.5hrs - my kryptonite, if you will.)
as for lunchmeat - most of the meat i get is from the deli. but - they been having good sales on oscar meyer deli pckaged meat and i been getting some of that..
no, sodium is of no concern to me at all.
hahahaa i'll ninja edit this a lil bit more..i usually combine deli meat of whatever source, with equal (or more) portions of superior meat such as ground turkey breast or lean beef, maybe tuna..
 
snagencyV2.0 said:
ha....i eat like every 2, 2.5 sometimes every three hrs (i start going bonkers if i go much beyond 3.5hrs - my kryptonite, if you will.)
as for lunchmeat - most of the meat i get is from the deli. but - they been having good sales on oscar meyer deli pckaged meat and i been getting some of that..
no, sodium is of no concern to me at all.
hahahaa i'll ninja edit this a lil bit more..i usually combine deli meat of whatever source, with equal (or more) portions of superior meat such as ground turkey breast or lean beef, maybe tuna..
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I'm the same way, I tried IF/lean gains hated it! Beyond 3-3.5 hrs I go crazy lol.

What types of lunch meat do u stick to? I personally love ham, and roast beef, not a turkey fan. Just picking your brain bud ill shut up if need be

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I agree with Snags unless you have high blood pressure sodium is not even a concern and even then with the amount of sweet potato and bananas that get taking in the sodium is not tipping the electrolyte balance in a negative way. People are far to sodium conscious. I like some deli / sandwich meats myself it is a great way to add that extra couple ounces of meat to an otherwise lacking dish.
 
^^ otherwise lacking dish hahaa love it! :p

bean5er - i prefer the turkey breast varieties actually - mesquite and smoked..
been grooving on roast beef and black forest ham lately (not a big ham fan overall).
chicken breast is good too.


solid workout today - if one can get excited over doing arms. :D
the decline close-grip bench presses kept things interesting, and i didnt get too crazy on bb curls..
good day.

the next month of the plan looks like this:
(there will be no set off days for me, as i train while my schedule allows)

MONTH 2
Monday (Chest and Back, 10x3, 45 sec to 1 min rest, load 5RM)
A1) Bench Press
A2) Bent Over Rows

Tuesday (Calves, Legs, and Shoulders, 5x5, 2 mins rest, load 5RM)
A1) Leg Press
A2) Calve Press in Leg Press
B) Clean and Press from Floor

Wednesday (Biceps and Triceps, 10x3, 45 sec to 1 min rest, load5RM)
A1) Decline Close Grip Bench Press
A2) Barbell Curls

Thursday OFF

Friday (Chest and Back, 3x10, 45 sec to 1 min rest, load 10RM)
A1) Bench Press
A2) Bent Over Rows

Saturday (Biceps and Triceps, 3x10, 45 sec to 1 min rest, load 10RM)
A1) Decline Close Grip Bench Press
A2) Barbell Curls

Sunday OFF
 
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