Im no expert, guys like @Chris_Colucci will be able to give you a better answer about independant testing for amino spiking, sourcing quality ingredients etc
For me I’ve tried tons of different brands over the course of the last 15+ years and would say their protein and supps are def right up there. Just find it easy digesting, get superior workouts when take it with preworkout meal and believe it has lead to slightly better long term gains
Day 15 April 10, 2017
Weight today is exactly the same as a week ago (166.8). But, it’s my usual week to retain water. So, I’m not going to let it bother me. I can see in the mirror that I’m getting leaner. And that’s more important, right? Today was the first day I felt pretty strong & had decent energy at the gym.
1/2 scoop Plazma pre-workout
1/2 scoop Plazma intra-workout
workout
(Warm up) superset ball slams 3x10, straight arm pull downs (rope) 3x10
This was my first time doing chest supported rows. Really liked this exercise! Exactly as the article said, less stress on the spine, more concentration on the lats!
Meal #1 (post workout) scramble with egg whites, pulled pork, spinach. 2 hard boiled eggs.
Meal #2 chicken thighs, cabbage & shredded Brussels Sprouts
Meal #3 flank steak & veggie stir fry
Can you pull the designated driver card? I do that to get people to leave me alone about the drinking.
Yes, that usually works! 
Day 16 April 11, 2017
TMI… Not very regular on this diet. @Chris_Colucci is there something I can take to help that? Eat more fatty fish maybe? More water? 
1/2 scoop Plazma pre-workout
1/2 scoop Plazma intra-workout
Yesterday’s workout was from the “Hardbody Training for Women” program with just a slight tweak. I was just trying it on for size and really liked it. So, today I did the prescribed follow up day.
workout
Upper Body Pump 1 CIRCUIT (minimal rest between exercises, 90 sec between rounds)
DB lateral raise (7.5db’s) 3x15
Lying DB tricep extension (10lb db’s) 3x15
DB shoulder press (17.5) 3x12
Upper Body Pump 2 CIRCUIT (minimal rest between exercises, 90 sec between rounds)
Lat pulldown, wide behind neck
Lat pulldown, wide in front
Lat pulldown, hands supinated (chin-up)
(60) 4x15 each
Metabolic Conditioning (3 rounds)
Rowing Ergometer 500m
Push-Up x10
48 minutes including warm up time = 322 calories burned
Meal #1 (post workout) chicken thighs, broccoli, sugar snap peas
Meal #2 flank steak & veggie stir-fry & artichoke
Snack: 2 hard eggs
Meal #3 pulled pork, celery & cucumber
Meal #4 pulled pork, veggie stir fry
Water, for sure, can’t hurt. I’d usually say more fibrous greens, but it looks like you’re including them pretty regularly (no pun intended) and aren’t just sticking to low fiber/high water veggies. Worst case scenario, a hit of sugar-free Metamucil or Benefiber for a few days could help.
And as far as the protein powder and whatnot, like I was getting at in the other thread, the underlying idea of Green Faces is to make the diet as idiot-proof as possible. If you can make intelligent decisions about what to add, avoid the slippery slope of excuses and rationalizations, and still keep daily carbs to a bare minimum, then go for it. It might not be “by the book Green Faces”, but it can still be a kickass fat loss plan.
Day 17 April 12, 2017
1/2 scoop Plazma pre-workout
1/2 scoop Plazma intra-workout
workout Hard Body Training for Women, Lower Body Strength/hypertrophy work
A) Box Jump 3x10
B) Back Squat (135) 5x4
C) superset: eccentric back squat (6 sec) (95) 5x4, db jump squat (17.5db’s) 5x5
D) BB hip thrust (3 sec hold) (135) 4x8
added: 10 minute incline walk on treadmill
65 minutes (including warm-up time) = 536 calories burned
Meal #1 (post workout) chicken thighs, veggie stir-fry
Meal #2 pulled pork, artichoke, celery, cucumber
Snack: 2 hard eggs
Meal #3 burger wrapped in lettuce & topped with grilled Anaheim pepper, green beans, snap peas & sautéed spinach, broccoli & cabbage w/a little pulled pork.
And NO, it totally didn’t suck to eat this 
and make these 
for the family 
Day18 April 13,2017
1/2 scoop Plazma pre-workout
1/2 scoop Plazma intra-workout
workout Hard Body Training for Women, Lower Body Pump Complex/lower body metcon
Circuit #1 - 3 rounds
Lying Leg Curl (45) x15
Leg Extension (55) x12
Walking Lunge (15lb db’s) x24
Circuit #2 - 3 rounds
Bike Sprint 1 min (level 6)
Body Weight Squat x30
Vertical Jump x10
Added:
Incline treadmill walk 10 min
58 minutes including warm-up time = 458 calories burned (Polar M400)
Meal #1 (post workout) pulled pork, sautéed spinach, cabbage & broccoli
Meal #2 chicken, park& veggie stir-fry
Snack: 2 hard eggs
Meal #3 chicken, hamburger, artichoke & pepper
Day 19 April 14, 2017
2 scoops Mag-10 consumed pre & intra workout
workout Hard Body Training for Women, optional sprint/energy systems session
Circuit - 5 rounds 50yd
Farmer’s Walk (75lb db’s)
Sprint
added: 10 minute incline treadmill walk
45 minutes including warm-up time = 367 calories burned (Polar M400)
Meal #1 (post workout) tuna mixed with 2 over medium eggs, cabbage, snap peas, grean beans, broccoli, cucumber
Meal #2 chicken thighs, artichoke, green beans, broccoli, snap peas
Meal #3 rotisserie chicken, broccoli, sauerkraut
Meal #4 cod, sugar snap peas
Snack: hard egg
Day 20 of 28 April 15, 2017
1/2 scoop Plazma pre-workout
1/2 scoop Plazma intra-workout
workout Hard Body Training for Women, whole body explosive work
Power Complex: 3 rounds, 30 sec rest between exercises
a) db lateral raise (15’s) x 5
b) box jump x10
c) o/h ball throw/ push press (20)x10
d) broad jump x10
e) ball slam (20)x10
Metabolic Conditioning - as many rounds as possible in 12 minutes
a) bike sprint 1 min
b) row 250m
c) push-up x10
70 minutes including warm-up time = 655 calories burned (Polar M400)
Meal#1 (post workout) chicken, sauerkraut, 1/2 sm apple, snap peas
Snack: protein hot chocolate (1 scoop low carb protein - 2.5g carbs- & hot water)
Meal #2 **chicken & veggie stir-fry (zoodles, green bell pepper, Anaheim peppers, celery, fresh basil & cilantro, rice vinegar, s&p)
** this was really good with the fresh basil & tiny bit of heat from the Anaheim peppers
Snack: 2 hard eggs
Meal #3 grilled chicken thighs (I ate several 
), artichoke, asparagus & cabbage
I think that was the lamest “cheat meal” ever.
LMAO 
Day 21 April 16, 2017
Happy Easter! 
Up early for a 60 minute fasted walk with the dog & 2 scoops of Mag10
Busy day with Easter. Meals were scarce and not on schedule and I’ve been surrounded by donuts & chocolate. But, I didn’t cheat! Win!
(However, I did stash a small handful of mini Cadbury chocolate eggs 
)
Snack: inhaled a cold chicken thigh & hard egg
Meal#1 2 hard eggs, chicken thigh, snap peas, artichoke
Snack: a hunk of turkey zucchini meatloaf
Meal #2 Turkey zucchini meatloaf, sauerkraut, zoodles, snap peas, Anaheim peppers, celery
Day 22 of 28 April 17, 2017
Start Weight: 171.8
Current Weight: 163.4
lbs lost: 8.4
Feeling pretty good about the visible changes on my body. I think I may actually look like a woman that’s lifted something heavier than a pint of Ben & Jerry’s in my lifetime. 
The diet is pretty easy now. The sweet cravings stopped after the first 2 weeks. I still think about them and want them because, duh, delish! But,I’m very motivated by my progress.
I’m starting to think about how I should proceed with my diet once I complete this last week. I really do enjoy eating large portions of meat. So, this diet has been great for me for that reason. Not having to measure out my steak or just eating a couple more chicken thighs if I want to. I love being free from the food scale. And I have been eating fattier cuts of meats than I normally would. I made shredded pork tenderloin for today and it’s really hard to enjoy it after eating pork shoulder the last couple of weeks.
I want to be able to eat some rice, buckwheat, oats, potatoes, fruit etc but, I fear bringing those carbs back. I know I just need to try things out and see what works or doesn’t for my body and my activity level. I know the scale doesn’t give the whole picture when it comes to body composition. But, I think I do need to stay diligent about weighing myself. Because when I don’t, I tend to eat with blinders on since I see no repercussions.
I also want to pay close attention when I bring foods back into my diet if I do have any sensitivity to them. My belly bloat is what drove me to start this diet in the first place. Now that the bloat is gone, I can pay attention to how certain foods effect my body. When you are overweight and bloated all the time, you can’t see that.
So, I’m trying to decide if, after this diet, I’m going to just eat intuitively and free myself from the food scale or if want to go back to weighing my food and logging everything and calorie tracking, etc. It’s a drag. But, I do tend to overeat, so…
On to today!
1/2 scoop Plazma pre-workout
1/2 scoop Plaxma intra-workout
workout Hard Body Training for Women, lower body strength/hypertrophy work
A) Box Jump 3x10
B) Back Squat (135) 5x5
C1) Eccentric (6 sec) Back Squat (95) 5x5
C2) DB Jump Squat (17.5)5x6
D) BB Hip Thrust (135) 4x8
added: incline treadmill walk 10 minutes
72 minutes with warm-up time = 601 calories burned ( Polar M400)
Meal #1 (post workout) pork tenderloin, 1 egg, snap peas, peppers, celery
Meal #2 turkey meatloaf, same veggie mix ^
Snack: hard egg, piece of turkey meatloaf
Meal #3 grilled chicken thighs, veggie stir-fry (zucchini, cabbage, spinach, green bell & anaheim peppers, asparagus
AMAZING JOB!
I wish I could give some great advice to this…but I am in the exact same position!
I’m just starting to add Plazma into my otherwise carb-less (well, free from direct carbs) diet. I think it will probably be similar to your approach though. Slowly adding one carb source back in at a time. A little fruit pre/post workout. Then in a week or two add some oats/Finicars peri-workout. After a week or two start adding in a piece of Ezekiel toast with breakfast. After a week or two add rice/potatoes back into my usual dinners.
Meanwhile, cutting out avocados, sticking to leaner cuts of meat, and not binge eating nut butters…
I hope this will be a smooth transition, but this is new territory for me so I can’t say it will work with any level of certainty.
Thank you! 
You are keeping carbs low AND fats low?
I’m getting low on Plazma myself & need to place an order. I’m just waiting for a 20% discount code before I do. I really would prefer to eat my carbs and enjoy them that way. But, I train first thing in the morning and don’t have time to digest a meal.
I know everything is trial & error. But, I’m afraid to un-do all the good I’ve done the last few weeks. Maybe I’ll try cycling in direct carbs every couple of days and see how that goes. IDK.
I tend to overthink everything. 
I think I would die if I did that lol. No I’ll start cutting back on those foods whole upping my carbs.
Ah, OK. I was going to call you crazy! lol
make a little face in icing on those cookies next time and you’ll be able to eat some
Ha ha! Took me a sec to get it. 
