I have noticed you have gradually upped the amount of protein you have eat each meal. Am I correct?
Are you having Whole Foods prepare the meals now for you at no charge, and did you say this was free as a service to all customers, or just you because your friend works there?
[quote]PonceDeLeon wrote:
I have noticed you have gradually upped the amount of protein you have eat each meal. Am I correct?
Are you having Whole Foods prepare the meals now for you at no charge, and did you say this was free as a service to all customers, or just you because your friend works there?[/quote]
I have upped my protein, I would say I am getting about another 40-60grams per day over what I started at…sometimes more. I will either increase the serving size or add another meal (btw…last night I added another meal of 9oz steakburger and greenbeans in butter). Whole foods has been kind enough to cook my food anytime I ask, they do not advertise this service so I do not know if they would normally charge for this or even do it. I am very fortunate to have an actual flagship store where I live and a friend who works there, my best suggestion would be ask the meat department if they could grill up the food for you, my guess is that they would…whole foods is amazing and every one I have ever gone to (6 different ones and counting) has been a terrefic experience!!
Today was a max effort bench day. We did floor presses: worked up to 120 chains…225 bar weight. felt great!
Elbows close flat press with dumbells 70x15,13,12
Elbows out rope pressdowsns 60x3 sets 12 reps supersetted wall push ups with elbows out 15 reps
side rows with purple band and 3 plates 10 each side 3 sets
Pullovers 70x 15 3sets
Food today…I am in a cooking funk:-) Feeling lazy in terms of prep soooooooo
4 scoops immune supreme
meal 1 8oz sirloin 1 handful nuts, handful of blueberries and rasberries mixed
meal 2 shake
meal 3 8 oz turkey feta spinach pine nuts 1/2 bag asparagus
meal 4 8 oz sirloin pomenganite 2 cups green beans cabbage
meal 5 8 oz leanground beef with mushrooms blueberries rasberies green beans
meal 6 Shake
meal 7 8 oz steak 1/2 bag asparagus whole container of pomengranite from trader joes (are you guys seeing a trend!
meal 8 8oz grilled chicken in balsamic, 12 oz sweet potato, 4 T honey, 1 Cup white rice (sushi rice…my favorite) 2T butter green beans…and everything else in the kitchen that is not nailed down:-)
Finally, I have a couple of major anouncements I may be making real soon so stay posted…How is that for a suspense builder:-)
For tonight’s workout I will do 3 back exercises, 2 rotator exercises and 1 biceps exercise
laroyal,
You had listed the following on page 6:
[quote]
Carn Enhanced 4tsp/ day
Perfect E 1 b.i.d.
D Synergy 1/day
Uber Zinc 1 t.i.d.
Uber Mag 2 B.i.d. (with last 2 meals)
Fenuplex 2 t.i.d.
insulinomics 2 t.i.d.
Multi-Intense (iron free) 2 t.i.d. [/quote]
Can you please spell out what ‘B.i.d’ and ‘t.i.d’ stand for?
Just curious. I am guessing when I see ‘E.D.’ that it means ‘effective dose’ and not…something else 
[quote]PonceDeLeon wrote:
laroyal,
You had listed the following on page 6:
Carn Enhanced 4tsp/ day
Perfect E 1 b.i.d.
D Synergy 1/day
Uber Zinc 1 t.i.d.
Uber Mag 2 B.i.d. (with last 2 meals)
Fenuplex 2 t.i.d.
insulinomics 2 t.i.d.
Multi-Intense (iron free) 2 t.i.d.
Can you please spell out what ‘B.i.d’ and ‘t.i.d’ stand for?
Just curious. I am guessing when I see ‘E.D.’ that it means ‘effective dose’ and not…something else ;)[/quote]
Not laroyal – but BID stands for twice a day, TID for three times a day…
[quote]PonceDeLeon wrote:
laroyal,
You had listed the following on page 6:
Carn Enhanced 4tsp/ day
Perfect E 1 b.i.d.
D Synergy 1/day
Uber Zinc 1 t.i.d.
Uber Mag 2 B.i.d. (with last 2 meals)
Fenuplex 2 t.i.d.
insulinomics 2 t.i.d.
Multi-Intense (iron free) 2 t.i.d.
Can you please spell out what ‘B.i.d’ and ‘t.i.d’ stand for?
Just curious. I am guessing when I see ‘E.D.’ that it means ‘effective dose’ and not…something else ;)[/quote]
BID means twice (bi-daily)
TID means three times (tri-daily)
ED stands for every day
Hope that helps
Hey Laroyal, how do you feel about N-Acetyl Cysteine (NAC) supplementation. Is this something you’ve researched or played around with yourself?
[quote]AngryVader wrote:
Hey Laroyal, how do you feel about N-Acetyl Cysteine (NAC) supplementation. Is this something you’ve researched or played around with yourself?[/quote]
N-Acetyl-Cystine is a metabolite of the Sulfur forming amino acid cystine. It is both a sulfur donor (beneficial for the removal of metal toxins during phase 2) and a methyl donor beneficial in the conversion of homocystine to methionine (importnt if you have the MTFHR gene).
NAC is rapidly metabolized into glutathione which protects the liver (particullarly from acitomiophen -I can’t spell but read tylenol:-)
Glutathione also transports nutrients to lymphocytes and phagocytes in the immune system (I won’t bore you with a lengthy explination but know that they are bothkey players:-)
At a dose of 1200mg / day it can prevent influenza infection by cleaving disulphyde bonds in the mucosal lining.
It is in Fast Brain and I think also methylator 2.0 great stuff and yes I usually supplement it (either in things or at a dose of 1500mg b.i.d. by itself).
Hope this helps:-)
One last thing if you are supplementing it take a 1:3 NAC to Vit C ratio
[quote]laroyal wrote:
AngryVader wrote:
Hey Laroyal, how do you feel about N-Acetyl Cysteine (NAC) supplementation. Is this something you’ve researched or played around with yourself?
N-Acetyl-Cystine is a metabolite of the Sulfur forming amino acid cystine. It is both a sulfur donor (beneficial for the removal of metal toxins during phase 2) and a methyl donor beneficial in the conversion of homocystine to methionine (importnt if you have the MTFHR gene).
NAC is rapidly metabolized into glutathione which protects the liver (particullarly from acitomiophen -I can’t spell but read tylenol:-)
Glutathione also transports nutrients to lymphocytes and phagocytes in the immune system (I won’t bore you with a lengthy explination but know that they are bothkey players:-)
At a dose of 1200mg / day it can prevent influenza infection by cleaving disulphyde bonds in the mucosal lining.
It is in Fast Brain and I think also methylator 2.0 great stuff and yes I usually supplement it (either in things or at a dose of 1500mg b.i.d. by itself).
Hope this helps:-)
One last thing if you are supplementing it take a 1:3 NAC to Vit C ratio[/quote]
It does help a lot and thanks for the info. I was considering adding it to my stack, but wanted a second opinion. 
I did read recently about needing to take a 1:3 ratio with the Vit C, so thanks for confirming that as well.
[quote]laroyal wrote:
AngryVader wrote:
One last thing if you are supplementing it take a 1:3 NAC to Vit C ratio[/quote]
Is the Vit C needed for Absorption/Metabolic purposes?
[quote]rikz wrote:
laroyal wrote:
AngryVader wrote:
One last thing if you are supplementing it take a 1:3 NAC to Vit C ratio
Is the Vit C needed for Absorption/Metabolic purposes?
[/quote]
The reason for the Vitamin C is to combat the prolonged presence of oxidized cystine (this could cause more harm than good) It also helps to keep the glutathione that is produced from the cystine in its reduced form so it can continue to act as an ANTI-oxidant.
what are these announcements?!?!
I’m impatient too!!! Come on!
Today’s nutrition…
Meal 1 8oz ostrich 1 handful pecans, 1 T primal greens cup of coffee and 1T coconut oil
meal 2 9oz buffalo mushrooms, cucumbers, lettuce, yellow and orange carrots, sweet red peppers green cabbage.
meal 3 9oz lean ground beef, salad as above
meal 4 9oz turkey,feta,pine nuts, spinach, asparagus
meal 5 8oz NY Strip Steak asparagus
meal 6 9oz chicken breast green beans
Guys and girls, I should be able to make my announcement by the end of next week…don’t want to jinx myself:-)
Hope everyone is having a great day (I am enjoying a day off from training and due to get some tissue work done).
Hey,
Just like to say I’ve read all of this log today. Super informative,just great great stuff.
I was just wondering why you don’t seem to have any eggs in the mix? I myself love them and easily do 8-12/day. Just gives me another option on my way to 425g pro/day.
Keep up the good work!
Also Pm’d.
[quote]Darkane wrote:
Hey,
Just like to say I’ve read all of this log today. Super informative,just great great stuff.
I was just wondering why you don’t seem to have any eggs in the mix? I myself love them and easily do 8-12/day. Just gives me another option on my way to 425g pro/day.
Keep up the good work!
Also Pm’d.[/quote]
Eggs are a great source of protein, personally I am allergic to them, I actually sneeze when I eat them as well as swell up:-) If you are not allergic to them they would be a great, inexpensive source of protein…be sure to use the omega 3 kind:-)
If you have a reaction to them like I do, I would skip on them because you will release cortisol in response to the stressor which will screw up your insulin sensitivity and you won’t get the benefit of them as your body would have trouble extracting nutrients from an allergen.
Hope this helps and glad you have enjoyed my log.
Wow, I slept so great last night!
We are in circa max so today we did basically the same thing as last week…just heavier
Squats i went up to 650 for a single (60 bar weight 4 plates dime and 5 on each side with blue bands) Felt really strong (and I didn’t have briefs to wear today)
I love powerlifting but the gear is expensive and it is a real pain in the arse to take on and off!
I did 2 30 yard drags with the sled and 4 sets of 8 light reverse hypers and finished with 3 sets of 10 reps spread eagle sit ups.
I had the usual 3 scoops immune supreme today
upon waking
Meal 1 8oz NY Strip Steak handful mixed nuts and handful mixed berries (blueberries and rasberries)
Meal 2 Shake
Meal 3 9oz Steak vegtables (asparagus and butter)
Meal 4 9oz chicken and red cabbage
Meal 5 9oz buffalo large salad pomengranite
Meal 6 9oz lean ground beef (90%…not that lean I guess) celery cucumber
Meal 7 9oz turkey 1 scoop primal greens green beans
laroyal,
For muscle tightness, have you considered ultrasound therapy?
My friend is a therapist and has done it on my lower back when I have had severe tightness. It is amazing.
Just a heads up. You need someone who is good with it, though, as you run the risk of causing damage if there are thin areas of skin - such as behind the knee, the arms - but it heats up muscle tissue and penetrates fairly deep.
In conjunction with deep tissue massage and acupuncture it should be another great tool that will benefit you.
Just looking out for our powerlifter
[quote]PonceDeLeon wrote:
laroyal,
For muscle tightness, have you considered ultrasound therapy?
My friend is a therapist and has done it on my lower back when I have had severe tightness. It is amazing.
Just a heads up. You need someone who is good with it, though, as you run the risk of causing damage if there are thin areas of skin - such as behind the knee, the arms - but it heats up muscle tissue and penetrates fairly deep.
In conjunction with deep tissue massage and acupuncture it should be another great tool that will benefit you.
Just looking out for our powerlifter :)[/quote]
That is a really great idea, I had forgot about it but I will look into it. Thank you!
Ahhhhh, relxing Saturday morning!
Today is the OSU Michigan game so needless to say it is a big day over here in the big “O”.
Woke up this morining did the usual 3 scoops of immune supreme…I really can’t stress both how much I love that stuff and how much of an impact it has had on my health and progress.
Meal 1 12oz Grilled Chicken marinated in Balsamic with Rosemary and Thyme. 1 Handful mixed nuts, 1 scoop fiber, 1 handful of mixed berries (blueberries/ rasberries)
Meal 2 9oz Lean Ground Beef 1/2 bag asparagus 1T Coconut Oil
Meal 3 9oz Buffalo pea sprouts red cabbage and pomengranite
Meal 4 9oz Lean Ground Beef carrots and broccoli (raw) w/ olive oil and balsamic
Meal 5 9oz Buffalo bean sprouts EVOO w sea salt
Meal 6 9oz Turkey Breast Spinach and berries (appx 1/4 cup)
I forgot to mention this last week my biosig measures were terrefic, weight up to 191 bodyfat dropped to 7.7% and I have been feeling great! As you guys can see I have increased the frequency of my car meals and the amount of extra carbbs I eat daily (more berries -all fresh and dark- and pomengranite seeds…which I particularly love).
I did have some shoulder pain this morning (likely from the compression from squating with the bands and pounderous weight:-) yesterday). My training partner generously agreed to work on it and pop it back out.