New Program Needs

Nutrition
21

Terry,

This morning was a pretty hard workout (antagonist training with 2x15 deadlifts and hack squats = brutal) but of course, well worth it. I just realized that I never posted my weigh-in/measurements from 5/26/07 so I will post them with these.

05/26/07
Scale: 183.5lbs
BF % : 14mm ~15.4%

Arm 33cm
Chest 98cm
Waist 97cm
Butt 104cm
Thigh 62cm
Calf 40cm

06/01/07 (Today)
Scale: 183lbs
BF % : 12mm ~13.6%

Arm 30
Chest 98
Waist 96
Navel 93 (added new)
Butt 103
Thigh 61
Calf 41

I also found out an interesting fact about my body this week. I am unable to have a bowel movement until after I have some sort of liquid in my system. As every morning I wake up I have a protein shake upon rising (usually after measuring), would it be ok to have it before if with a set amount of water consumed (500ml)? This would ensure that the water weight gained would be steady and the bowel movement, which can vary, would be less of a factor? I may be splitting hairs but just a thought.

[quote]Tampa-Terry wrote:

I also apologize terry because information is a curse for me and the more I get the more I need. This causes me to love asking questions. So, yet again, another question.

(big grin) Don’t you worry about it T2P!!! I’m an information and understand-my-body junkie myself!

Besides, you ask good questions. You’re logical and analytical and you’re not afraid to research things.[/quote]

Thanks Terry. It is good to know that my questions are worthwhile and others might be able to benefit :).

My meals are the same each day for a week and then I plan to switch them up (same ratios new meals) because that’s about as long as I can eat the same thing for without wanting new items. So here it is.

Meal 1)

  • Egg white omelette (1 yolk)
  • Cottage cheese replaces half of egg
    for protein pancakes for lifting days.
    Meal 2)
  • Ground Turkey (Chef Lisa MiniMeatloaf)
    Meal 3)
  • 93% Lean Ground Beef (Chili)
    Meal 4)
  • Flank Steak (Chef Lisa Mongolian beef)
    Meal 5)
  • Salmon (Chef Lisa Salmon Burgers)
    Meal 6)
  • Cottage Cheese

[quote]I follow Berardi’s recommendations on this one.

At P+F meals, try to keep carbs to less than 10g
At P+C meals, try to keep fat to less
than 5g.[/quote]

Meals 2 and 3 are a little high on fat content but the carb ones are fine after disregarding the carbs from fibreous vegetables.

Thanks Terry!

22

Wow! Both Inches (or centimeters, as the case may be) and scale weight lost! Very nice.

Re when you weigh, nope, you’re not splitting hairs, T2P. All that really matters is that you measure under the same conditions every time. TRENDS are actually more important than a given week’s numbers. If your results are a little off one week, it will often times correct itself the following … and then some!

It was a good week, T2P. You’ve worked hard to put the structure of your plan together and dial in the numbers. We can always tweak and adjust things down the road, as I told you. I just prefer to do it after 2 or 3 weeks of results.

The proposed menu sounds seriously yummy! (grin) Have a great weekend, T2P!!!

23

So this weekend was pretty fun. The bachelor party was an all day thing because we met at about 11am and left to go paintballing (how appropriate) at 1pm. As I was at the meeting house from 11-1 I brought a lunch with so that I could still stick to my plan. Hiding in the woods, hoping you see someone isn’t really my cup of tea but it was alot of fun, especially the “shoot the bach” game lined up at the end. From about 2-6 we played.

Again, another meal fell across this time period but I had some straight olive oil, peanut butter, and a protein shake to get a liquid meal in while still playing. Afterwards was the bbq. Terry you wanted to know what there was? I ended up having two brats. Real deli style ones, not the precooked ones. One was a Summit beer one and one was original.

As predicted, Guiness did acompany it :-), which equates to the ultimate meal. I am not much of a bar person but it was not too bad going although having gotten up at 5:30am and then going to sleep the next morning at 3:00am really made me thankful it was Sunday. All in all, a great weekend. Today is quite sore, however, because I was not thinking and not only pushed myself hard lifting Sunday, but got up Sat and went for a 3 mile run and then today worked out like normal. Just a little sore!

Also, I thought you might be interested to know what this weeks meal plan it.

Meal 1

Blueberry Protein Pancakes or an egg white omelette w cheese, peppers, tomato / cucumber

Meal 2

Granny Smith apple, lime, cilantro chicken salad (Chef Lisa M)

Meal 3

Blackbean Chicken (everywhere was out of turkey tenderloin) tacos on romain / homemade habanero salsa

Meal 4

Lowfat Cheesy Ground Beef (93% lean)/broccoli

Meal 5

Tuna, Salmon, or Talapia / Fish oil / Cabbage Salad (Chef Lisa M)

Meal 6

Cottage Cheese/Asparagus/Flax Oil

24

Great update!!! (big grin) You did an incredible job of having a good time and still sticking to your plan. I think that’s the part of things that I’m most impressed with.

Meal plan looks seriously yummy! (grin)

Fish oil & flaxseed oil … check!

Beans & brassica … check!

Variety … check!

Fruit and/or veggies at every meal … check!

P+F and P+C structure … check!

The only thing I can’t comment on is the numbers/amounts/times, but as precise as you are, I’ll take it on faith. (grin)

I’m having trouble finding the third fruit.

Cheese is definitely allowed. Just remember that fat in any P+C meal should be less than 5g.

Olive oil?

PWO nutrition on days you work out?

25

[quote]Tampa-Terry wrote:
Great update!!! (big grin) You did an incredible job of having a good time and still sticking to your plan. I think that’s the part of things that I’m most impressed with.

Meal plan looks seriously yummy! (grin)

Fish oil & flaxseed oil … check!

Beans & brassica … check!

Variety … check!

Fruit and/or veggies at every meal … check!

P+F and P+C structure … check!

The only thing I can’t comment on is the numbers/amounts/times, but as precise as you are, I’ll take it on faith. (grin)

I’m having trouble finding the third fruit.[/quote]

Plums are part of meal 3 but forgot to list them

[quote]Cheese is definitely allowed. Just remember that fat in any P+C meal should be less than 5g.

Olive oil?[/quote]

This is in the dressing for the cabbage salad for meal 5 and a SLIGHT bit in meal 2.

The PWO nutrition (outside of dextrose and protein) is in the protein pancakes (oatmeal) and some grapenuts.

26

I got my Flora’s flax oil (the fish oil and nordic naturals multi’s aren’t going to be here until Thurs grrr). Anyway, the flax oil tastes great compared to what others have said it tastes like. In fact I could see it making a really good dressing on a salad with some fish or something. Great recommendation Terry!

27

You nailed it, T2P!!!

A perfect answer for every question. You get a gold star!!! (grin)

28

I think I already know the answer to this one but would this be an acceptable PWO carb? Pizza is one of my favorite meals and I was thinking of making a breakfast pizza using it if that is possible. Let me know what you think

Ingredients: Whole wheat flour, water, soybean oil, yeast, milk casein, salt, wheat gluten, molasses, sugar, mozzarella cheese, preservatives (calcium propionate, sorbic acid), modified cornstarch, sodium phosphate, whey, natural flavor, lactic acid, beta carotene, garlic.

Nutrition facts:
1/5 of shell = a serving
Calories 150 (25 from fat)
Total fat 3g (Saturated .5g, Trans Fat 0g)
Cholesterol 0g
Sodium 300mg
Total Carbohydrate 27g (Dietary Fiber 4g, Sugars 2g)
Protein 7g
Calcium 8%, Iron 8%

29

T2P, it’s something you might be able to get away with when you start bulking, but pizza for breakfast doesn’t belong in a cutting diet.

It’s actually better than a lot of 'em, but hold out for a real pizza, loaded down with cheese and all the other goodies that you like on your cheat/treat/free meal that’s coming up.

How are you doing otherwise?

30

Hey Terry. That is what I figured on the pizza. I just had a craving and am using my treat meal this weekend at my parents’ house (3 hours away from where I live currently). It was quite hectic trying to get an entire weekends food stored in iced coolers that would hold out in a hot car while I was at work today but I managed.

Also, I have gotten pretty good at the “meals on the fly” like what was needed at paintball. Today I started a class for work and we only get 5 minute breaks during it (hardly enough time to down a turkey lettuce wrap and fruit). So what I did was take a serving of protein and some fruit. Simply add water, eat the fruit on the break and somewhat into the class and drink the protein throughout.

The veggies had to be ditched during this time but usually I have no problem making it to the next meal.

Measurements were today and I know I am down to 182 but did not get a chance to look at those (I think I forgot them at my apartment) so I plan on posting them Sunday or Monday. Overall it is going pretty good with very few hangups/misses. Thanks again :-).

31

Sounds really good! (big grin) You’re doing great under challenging circumstances and making very good decisions.

Can’t wait to see those numbers. (grin)

Have a great time this weekend, T2P!!!

32

Well hello everyone!

After a long (in a relaxing way) weekend I have come away without a hitch. For starters, every meal was planned out and executed without any major problems, (forgot some PB with meal 4 one day but just added it to 6) .

It was definitely nice to know that as long as I took the time to prepare and such, a weekend would be no problem. This is of extra comfort as I have a wedding to go to this next weekend so I am going to have to do it all over again :-P.

It was really nice today though because my mother decided to help me cook this next week’s meals and so everything went amazingly fast. I have come to the conclusion that I need to either get married or find a roommate who wants to cook large healthy meals.

Anyway, for Friday’s numbers this is what I got.

Weight: 182
Accumeasure: 11mm ~11.6%
Arm: 32cm
Chest: 101cm
Waist: 96cm
Navel: 92cm
Thigh: 59cm
Calf: 39cm
Butt: 103cm

This weeks mealplan is as follows:

Meal 1a (Lifting)

  • Banana Protein Pancakes with strawberries on top (going to be great)
  • Grape Nuts
  • Cucumber

Meal 1b (Cardio/Off)

  • Egg white omelette with tomato, green pepper, and onion
  • Raspberries
  • Cucumber

Meal 2

  • Red wine/fresh basil marinated chicken breast over spinach greens
  • Grapes (to play on the wine)

Meal 3

  • Pork Tenderloin w/Napa Cabbage (Chef LM)
  • Oranges

Meal 4

  • Turkey Sausage and sauted veggies

Meal 5

  • Citrus Mint Marinated Grilled Chicken (Chef LM)
  • White Bean Puree (Chef LM)
  • Not sure on Veg Yet (suggestions welcome)
  • Olive Oil

Meal 6

  • Cottage Cheese
  • Broccoli
  • Fish oil

Have a great evening/day!

33

T2P, set up your book where you record your numbers like this:

Date: 05/26 … 06/01 … 06/10
Scale: 183.5 … 183.0 … 182.0
Arm: 33 … 30 … 32
Chest: 98 … 98 … 101
Waist: 97 … 96 … 96
Butt: 104 … 103 … 103
Thigh: 62 … 61 … 59
Calf: 40 … 41 … 39

The current week’s numbers and the two just prior to that tell it all!!!

BTW, when you measure, try not to look at the numbers until you go to write it down. That way the previous weeks’ numbers won’t influence you.

Even with human error factored in (or out, as the case may be), I can see you making some very nice progress body composition-wise (i.e., the ratio of lean to fat)!!! What I like is that you’re doing a great job of holding onto muscle while dieting.

34

Terry, the numbers look pretty cool that way. Currently I have actually been putting my numbers down on a scratch piece of paper and then transferring them after I am finished to my log. The Carlson’s fish oil and Source Life Force multi’s I ordered came today. I will post a follow-up on how they are working in a couple of days (just as far as burps, energy, etc).

Also, another cool thing for people booking hotel rooms. Find out ahead of time if the hotel you are staying at has a minifridge/microwave for food you bring. I called today and although the room they have us in does not have one they are either going to switch us to one that does or have one put in the room for us. Planning ahead seems to pay off ;-).

35

Planning ahead seems to pay off ;-).

Boy, you said a mouthful there! No truer words were ever spoken. If that’s how you manage your finances and the rest of your life, you’re going to be a very successful man, T2P!!! (grin)

36

I wish it were that easy ;-). Quick question for you. If I am using organic peanutbutter to make up for some saturated fat I need, is the protein counted for that meal? My guess is yes but just want to verify.

37

There are a lot of things you eat that will raise the amount of protein you’re consuming, but I don’t count all of 'em. In the case of peanut butter, it’s not a complete protein, and I don’t count it towards a person’s protein requirements.

Make sure you’re meeting your per-meal protein requirements with eggs, dairy and lean cuts of meat and fish.

Good question!!! (grin)

38

Awsome! I love eating PB straight so I usually use that to make up my fat requirements (or whole almonds). Next week I get to have PB almost every day!

39

So I have run into a problem with my new meal plan (or perhaps general?). Beans have always given me some gas (tends to happen to a vast amount of people). As both the bean meal and my napa cabbage (Also gas producing but not as much) meals are during the day I decided to try out some beano. The first day I tried it (Tuesday) it seemed to work wonders with the Napa Cabbage meal.

When taking it prior to the bean meal, as soon as I started eating I got these very painful cramps (not normal) although the gas was reduced. Those continued for about an hour. After I left work the gas returned and so it seemed to simply delay the process and let it build up.

Today, I decided to give it another go and for the cabbage meal my cramps were there too and bloating seemed worse than it would be without the product. For the bean meal I decided to take an extra tablet (3 total) thinking that that might be the problem. About 5-10 minutes into the meal the pain was excruciating and I had to struggle to force down the food as it got worse as I ate.

Any ideas on this or similar experiences from anyone?

40

T2P, I honestly don’t know what’s going on … but I’d sure like to! I just sent an email to GlaxoSmithKline, the manufacturer of Beano. I’ll let you know as soon as I hear something.

Definitely discontinue use of the Beano. In the meantime, go back to making your own beans and soaking 'em for 24 hours and pouring off the soak water a couple of times.