I get this question a lot, and it always confuses me. I’m not “not eating the yolks”: I’m eating the egg whites IN ADDITION to the yolks. It’s added protein.
I buy the packs cartons of egg whites from Costco and throw them in with my eggs to get even more protein into the meal. It’s a low effort and low cost way to add to my meals. The alternative would be something like chicken breasts or shrimp, and that’s just more effort than I need.
What kind of electrolytes do you use? I think you have said that you put it in your coffee, but everything I find is flavored.
Hey Pwn,
I’ve been reading a lot of your stuff lately and I’ve seen you talk a lot about Dan John and his approach, books, etc.. I’ve realized I need to read his stuff, 15 years after first being exposed to his ideas and stupidly ignoring him.
Do you have any recommendations of which of his stuff to start with? I am considering ABF, mainly because I think it would be useful for my wife as she wants to get back into lifting but never was “into” it. It seems like something that could help her build some muscle and not be boring. Would I also need/want to read ABF 2 for that purpose? I do want to read his other stuff too so wasn’t sure if there was a best place to start, so I’m happy to hear if you have any recommendations.
@BethB It’s tough finding unflavored ones, funny enough. Just like protein powder. I sent you some info.
@staystrong Appreciate you swinging by dude. If you’re wanting to train the Mrs, his 2 Armor Building Formula books are excellent, and you’d absolutely want to read them to know how to train someone else on the program. My wife is currently going through her second run of it, and my kid through their first, and I’m glad I have all the tools Dan provides to help navigate their training. His Easy Strength Omnibook is basically all of his best work in one place, and is another excellent read and a fantastic supplement to the ABF. Same with Easy Strength for Fat Loss, and then pair it with “Mass Made Simple” for the sake of duality.
AM WORKOUT (0510 wake up via Valkyrie’s alarm, best night of sleep in a long time)
TACTICAL BARBELL MASS PROTOCOL GREY MAN Week 6, Workout 4
“ROW ROW ROW YOUR BLOAT”
20m recovery row
Notes:
I’ve been doing the same - probably subconsciously inspired by you. It also helps the “good eggs” last longer in our house. I’ve grown to like the egg white part, too. I add enough that I’m getting cooked egg whites that are about 1/8th of an inch thick or more.
@Frank_C stretching out “the good eggs” is a solid point there too. This is like the egg version of meatloaf, where you make 1lb of beef seem like so much more by adding fillers, haha. And the whites are an excellent vehicle for salt and butter.
I guess I’ve missed this. That makes more sense. Probably cheaper than cracking more eggs, with their current prices. I was genuinely curious, because we get 12+ eggs a day from our hens and I can’t keep up, despite trying. Wasn’t sure if you knew something I should consider eating that many eggs.
Something worth appreciating is you can freeze eggs by cracking them in an ice cube tray and storing them in the freezer. Could be helpful in preventing waste. But yeah: I’m not cracking eggs and throwing away yolks: just adding white to my whole eggs.
Since I recall you being big on the home made ice cream, you could also consider separating the whites and yolks and using the yolks to make custard and eating the whites with meals.
Great idea!
Nutrition Recap
Coffee fast until end of day, then a leftovers night. 3 whole eggs, 5 whites, a 12oz steak, some chicken thighs and kalua pork. Actually had a little more chicken and steak off the kiddo’s plate as well.
AM WORKOUT (0400 wake up via alarm)
TACTICAL BARBELL MASS PROTOCOL GREY MAN Week 6, Workout 5
MAIN CLUSTER
Buffalo Bar Squat
4x3x377
Axle strict press from rack
4x3x181
SUPPLEMENTAL CLUSTER
(3) Incline DB bench
4x8x80s
DB rows
4x8x145
GHR
4x8x65
ASSISTANCE
GHR sit up
20, 15
Notes:
Nutrition Recap
Fasted through breakfast and ate my first meal at noon. 3 whole eggs, 5 whites, a beef plate rib and a beef shank. I found the magic temp on these for the sous vide: 150 degrees. At 155, it fell off the bone, but at 150 I could still bite off it. They cooked for about 30 hours, and then I air fried them at 450 for 3 minutes after spraying them with some tallow to add a little crisp to it. Perfect running fuel. Had to show the evidence of the success.
Dinner was 6 burger patties at Culver’s, with 3 packs of butter. I’m planning on running fasted in the morning.
Also, the Valkyrie got me a new coffee mug for the house
With regards to your egg white vs whole egg discussion have you actually done the $ maths per gram of protein. Prices may vary down here in Aus but carton egg whites are nearly double the price per gram of protein than buying whole eggs. This makes sense in my mind as you are paying for the convenience and for someone else to process them and put them in a carton.
That’s cool to know. I’ve never done sous vide, but have used the oven for reverse seared steaks.
When I do ribs, which are seared in cast iron and then put in the oven, 185 is my magic number. They’re decent below 155 OR great above 185, but never good between those two. I think it’s because the meet gets hard/dry above 150, but the cartilage doesn’t start to soften below 175. Something like that.
@simo74 Oh yeah, it’s no contest. Since I’m buying pasture raised eggs, they’re at a premium. I get 18 of them for $5.75, while I get 6 16oz cartons of egg whites at Costco for $10.50. Those 16oz cartons contain 10 whites worth, or 50g of protein. So I’m getting 300g of protein at $10.50 (3.5 cents per g), whereas the eggs claim 6g of protein per egg, so we’re looking at 108g of protein per $5.75, shaking out to 5.3 cents per g. And then there’s the factor that I can keep adding protein without adding fat using the whites, whereas the whole eggs are perfectly keto at a 1:1 per g rating, which is great if my goal is JUST ketosis, but with a goal of wanting to keep/build muscle and with me only eating 1-2 meals per day, the possibility of coming in too light on protein is there OR the possibility of overconsuming energy in my quest to obtain more protein is there.
Now, all that said, I’m fully bought in on the idea that if I legit ate ONLY eggs I’d be alright (Gaston breakfast style), but as I’m including some other foods as well, I try to play a balancing act.
@LoRez When you say 155 or 185, are you talking internal temp of the ribs themselves or oven temp? And beef or pork? What you’re talking about is the exact fun science of meat with a lot of collagen. 165 is usually quoted when it’s hot enough to start turning that collagen into gelatin. Lower than that, trying to make a “medium rare brisket”, just ends up with a tough cut. And then it’s a matter of slowly letting the temp rise to allow it to fully break down all the collagen without letting it get so hot that it completely falls apart (usually 202), which was the issue I was running into with my sous vide.
I think you’d dig a sous vide. I’m certainly addicted, haha.
AM WORKOUT (0510 wake up via alarm, 0730 start time)
TACTICAL BARBELL MASS PROTOCOL GREY MAN Week 6, Workout 5
10 mile race
Notes:
Internal temp of pork ribs, in my case. Glad you asked, didn’t realize that wasn’t clear.
For those, they dry brine with a salt and herbs, uncovered on a rack in the fridge. Draws out the water then dries it off in the fridge air.
They get a bit of oil rubbed on, then seared and turned in cast iron to brown all the surfaces. I throw a glug of basalmic vinegar in the pan and rub them in that, basically deglazes into a pan sauce. Then into a 350 F oven until they’re 185 inside. Around 1/4” of bone is showing around that time. Meat stays on the bone but super tender.
More than you asked but figured maybe extra details offer some ideas.
As for the sous vide, I bet I could rig it up with basically the same setup I have. Isn’t it just a water bath with the meat in a sealed bag? Is it vacuum sealed?
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Hadn’t read the race recap yet. Glad you survived. Gave me some chuckles.
Do you think the rower helped at all from a cardio standpoint?
@LoRez I loved dry brining. Took me a bit to realize to not add salt AFTER that, haha. And I love talking cooking: details are great. Sous vide literally translates to “under vacuum”, so the vacuum sealing is key, but the water also needs to be circulated, which is what the circulator does, along with keeping a consistent temperature. So it’s awesome, because you just dial whatever it is you want it to cook at and walk away until you’re ready. You CAN cook some things for too long, so some planning is necessary, but it ultimately makes cooking easier. It’s like a smoker you don’t need to babysit, and because of the vacuum you don’t need to dry brine anything either.
The rower certainly didn’t detract from my cardio, and I always forget to factor in the 3 days a week of martial arts and my lunchtime/weekend walks. My cardio definitely wasn’t hurting on this run, more just my ability to perform in general. Felt like I was running in sand the whole time.
Nutrition Recap
Fasted through breakfast and then had those 6 strips of bacon immediately post race (never has anything tasted more delicious). That was about 0930. Then, at noon, went to our favorite local Hibachi buffet and I loaded up. It’s the Saturday menu, so I got 3 strip steaks, 4 eggs, as much shrimp as I could fit on a plate and some steamed flounder. I went back and got another plate of flounder, oysters, shrimp, salmon and 1 small octopus.
I planned to eat more later in the day, but had no appetite after this meal, so went with what my body was telling me. I actually think running while fasted shoved me into a deeper state of ketosis than usual, as I’ve had a unique taste in my mouth all day.
That Is so much cheaper than I could but them for here. I forgot you were doing a bulk buy at Costco. Just out of interest if you bought eggs from Costco would then still end up cheaper per gram. It seems like you are buying rolls Royce eggs but comparing them to VW whites. LOL
The eggs I’m buying ARE the bulk buy eggs from a similar store (Sam’s Club rather than Costco), since Costco doesn’t sell pasture raised eggs. But that’s the thing: if I’m going to eat yolks, I want it from high quality sources, so I’m going to pay a higher amount, whereas whites, since they don’t have fats, I’m not concerned about. The whites are just “cage free”, which is pretty meaningless, but a pasture raised white wouldn’t benefit me much either.
If I were to buy the cheap dollar a dozen eggs, I’d save more.
All Makes sense and it’s working well for you. I find it interesting the difference between food prices on the other side of the planet. I usually buy the premium eggs too but I am only eating 4-6 a day so I’m not too worried about the fats.
