New Program Needs

Nutrition
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[quote]Tampa-Terry wrote:

Anyhow, here are the measurements I took today. All in all they are not bad. No real improvements (actually they are almost exactly the same) so we will have to see if gains return after next week otherwise out go the muffins!

Exactly!!! I can’t WAIT to see what your numbers look like this week. That waist measurement is really interesting. (grin)

Very nice!!! (grin) [/quote]

Thanks Terry!

I have a question for you. During summers I go out of town (visiting people, camping, trips, etc.) how does the meal plan play into this? I know it is my nutritional program and lifestyle but how strict is too strict on a vacation (or loose for that matter)?

For example, this weekend I am going to visit my girlfriend who is working out of state in Illinois (never been). We are also taking an overnight trip to Saint Louis. How much leniency would be “Acceptable” in such a case? I know it is tough to give a definitive answer but just looking for ideas.

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T2P, I’d recommend that you eat healthfully and reasonably, but stop short of counting grams of anything or eating by the clock.

If a meal is too big, you can pack part of it up for later. You can have healthful meals at just about any restaurant. You can always stop in at a grocery store and get some fruit and nuts. Protein powder is always a good thing to pack for emergencies.

Nonetheless, unless you’re taking a vacation every month, I wouldn’t worry about it too much, T2P. Have a good time with your girlfriend, eat some good food, and make some memories.

Part of making this a LIFESTYLE is being able to relax things a bit (like when you go on vacation) and then just matter-of-factly jumping back into your routine when you walk in the front door.

Have a great time!!! (grin)

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[quote]Tampa-Terry wrote:
T2P, I’d recommend that you eat healthfully and reasonably, but stop short of counting grams of anything or eating by the clock.

If a meal is too big, you can pack part of it up for later. You can have healthful meals at just about any restaurant. You can always stop in at a grocery store and get some fruit and nuts. Protein powder is always a good thing to pack for emergencies.

Nonetheless, unless you’re taking a vacation every month, I wouldn’t worry about it too much, T2P. Have a good time with your girlfriend, eat some good food, and make some memories.

Part of making this a LIFESTYLE is being able to relax things a bit (like when you go on vacation) and then just matter-of-factly jumping back into your routine when you walk in the front door.

Have a great time!!! (grin)[/quote]

Great advice Terry, especially the reminder that a lifestyle can be relaxed at some point because it is something that you will go back to. I really like that idea, especially for this trip as it is going to be two places I have never been and it is a bit easier to relax that way. I am still doing all my resistance training and running, however, because that is actually fun for me and gets me going. Measurements were done this morning also and I am again pleased with the results.

Date:…05/26.06/01.06/08.06/22.06/29.07/06
Accu…14mm.12mm…11mm.10.5mm.10.5mm.10mm
Scale:.183.5.183.0.182.0.181.0.181.5.180.5
Arm:…33…30.32.33.33.32
Chest:…98.98.101.99.98.97
Waist:…97.96.96.95.95.94
Butt:…104.103.103.102.102.101
Thigh:…62.61.59.60.60.60
Calf:…40.41.39.40.40.39
Navel…N/a.93.92.94.91.91

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I am just really loving your results, T2P!!! In particular, I love how the skinfold measurement has gone from 14mm to 10mm … all the while only losing 3 pounds of scale weight!!! You’ve done a great job of holding onto muscle (and probably addint to it, honestly) and losing fat! Your results are a testimony to your precision. It’s also obvious to me that you’ve been working your butt off in addition.

Results like yours are only achievable when everything is dialed in … diet, workouts, cardio, rest & recovery.

All I can say is that when the games begin, you’re going to be kicking some serious paintball butt!!! (laughing)

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I thought you might like them Terry grin. The trip went great and I was able to eat healthily and did not overindulge (indulged yes). One of my favorite meals was in Saint Louis at this Italian place we went to called Zia’s.

It was on the Hill and was nice. Not quite as romantic as we had expected but still great. Me and my girlfriend split the toasted ravioli, which was a little overstuffed with meat but still had great flavor. The main dish we had was a pork/beef cannelloni with red and white sauce that was excellent. Her glass of pinot grigio was perfect but the blend I got (I think I need to stay away from these as I have not found one I like) was so-so.

The best part was the lemon tiramisu dessert with an espresso on the side. The best tiramisu I had ever had by far! Again it was a great weekend and I am sad to see it over but it was nice and long.

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I think you missed your calling, T2P … you should have been a food editor for some gourmet magazine. You and Chef Lisa Marie drive me crazy!!! (laughing) Maybe it’s the fact that I’m OVERDUE for a refeed.

It sounds like a wonderful weekend, T2P. The reason we diet is to improve our health and appearance and energy levels. We diet so that we can enjoy life all the more. I’m a firm believer that how we eat should not limit us from enjoying life.

You couldn’t have handled it any better than you did!!!

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[quote]Tampa-Terry wrote:
I think you missed your calling, T2P … you should have been a food editor for some gourmet magazine. You and Chef Lisa Marie drive me crazy!!! (laughing) Maybe it’s the fact that I’m OVERDUE for a refeed.

It sounds like a wonderful weekend, T2P. The reason we diet is to improve our health and appearance and energy levels. We diet so that we can enjoy life all the more. I’m a firm believer that how we eat should not limit us from enjoying life.

You couldn’t have handled it any better than you did!!![/quote]

So why do Chef Lisa and I drive you crazy Terry?

Also, the actual best part of the trip (although the food was great) was the Saint Louis Zoo. It is by far the best zoo I have ever been to (apparently one of the top in the nation) and it is free! My personal favorite animal is a penguin and they had 3 varieties. I was quite impressed

Numbers. I was going to post my numbers before I left this morning but that was not possible because I had to prepare everything for my camping trip this weekend. In my haste I forgot them on my bathroom counter so I will post them Sun or Mon. Just as a heads up, I will be posting two sets, one from Thurs and one from Fri.

The reason I took two is that I had a cheat meal on Friday (Sushi) that was something I did not want to miss for work. It was great because I had been craving Sushi for about 3 months but can never find anyone to go :-(. It was a decent Caterpillar Roll (has fresh water eel in it)which is pretty standard fare for me.

Have a great weekend!

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Here are the numbers that I got for Thursday and Friday. They seem a little off as the accumeasure, scale, and waist measurements seem off.

Date:…06/22…06/29…07/06…07/12…07/13
Accu…10.5mm…10.5mm…10.0mm…9.5mm…10.5mm
Scale:.181.0…181.5…180.5…181.0…179.5
Arm:…33…33…32…31…32
Chest:…99…98…97…97…96
Waist:…95…95…94…96…95
Butt:…102…102…101…101…101
Thigh:…60…60…60…61…60
Calf:…40…40…39…40…39
Navel…94…91…91…89…91

Camping this weekend was extremely relaxing and I was able to stick to my mealplan pretty much to a T. My treat meal on Saturday was a “garbage can” dinner where each group brings a vegetable and meat and we cook them over open cans of beer in a turkey fryer (garbage cans can be toxic we found out) then everyone takes whatever. This is what was in it:

Meat
Moose Brats
Italian Sausage
Venison Sausage
Pork Roast (My contribution)
Beef Roast (My contribution)
Cheddarwurst
Regular Brats
Old Fashioned Hot Dogs

Vegetables

Corn on the Cob
Carrots
Cabbage
Zucchini
Red Potatoes
Onions
Garlic
Snow Pea Pods (My contribution)
Green Beans (My contribution)
Okra (My contribution)

Dessert

Strawberry Rhubarb Pie and ice cream (My contribution)
Smores

Needless to say it was quite a good meal.

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Terry,

I figured that as I already have two posts waiting for you I might as well add one more ;-). As I mentioned before, I am starting up a new workout program soon. The one I am considering trying is Westside for Skinny Bastards (Named such as it designed to build muscle).

The reason I like this program is it is specifically geared towards athletes and although i am currently cutting fat, I am very close to my ultimate goal and am hoping that I will be able to switch into maintenance and maybe even begin to bulk when on this program.

My ultimate question is how would nutrition work on in the following routine, particularly Monday. Thanks in advance!

MONDAY (A.M.) - MAX-EFFORT Upper Body lift
MONDAY (P.M.) - HIIT
TUESDAY - OFF or Restoration techniques
WEDNESDAY - 45 min run
THURSDAY - REPETITION Upper Body lift
FRIDAY - HIIT
SATURDAY - Lower Body lift
SUNDAY - OFF or Restoration techniques

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So why do Chef Lisa and I drive you crazy Terry?

The two of you drive me crazy in a GOOD way because I love good food that’s artfully prepared. I love color, flavor, textures and spices … and presentation! (grin)

Re nutrition on your proposed schedule, you wouldn’t include PWO nutrition after HIIT or your 45-minute run. If you lift, you get PWO nutrition. As far as your choice of programs go, I really like strength-based, Westside programs.

As far as the bulking and maintenance, I’d recommend a month of maintenance calories before starting a bulk. Your plan won’t be that much different, cutting and bulking … just a few more starchy carbs when bulking. I tend to prefer slower, cleaner bulks, rather than all-out bulk-fests or bulk estraveganzas. (grin)

The camping trip sounds like it went great. And I loved hearing about the garbage can dinner. I had never heard of that before. I love how everyone made a food contribution. What a great way to make sure that there’s something there that everyone loves and can eat.

Results? Boy, you just keep getting leaner and leaner. I bet you’ve got some nice vascularity to go with the definition. (grin)

P.S.: Yes, I’ve been having trouble keeping up and have gotten a bit tardy with my replies. If ever there’s an issue or you really need a reply, go ahead and PM me.

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[quote]Tampa-Terry wrote:

So why do Chef Lisa and I drive you crazy Terry?

The two of you drive me crazy in a GOOD way because I love good food that’s artfully prepared. I love color, flavor, textures and spices … and presentation! (grin)

[/quote]

LOL sorry about that Terry!

Can’t stop now!

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[quote]Chef Lisa Marie wrote:
Tampa-Terry wrote:

So why do Chef Lisa and I drive you crazy Terry?

The two of you drive me crazy in a GOOD way because I love good food that’s artfully prepared. I love color, flavor, textures and spices … and presentation! (grin)

LOL sorry about that Terry!

Can’t stop now!
[/quote]

Please do not stop! If you did I would have to go crazy because I would not get to try any more of the fantastic recipes you make :-). Welcome back by the way! Hope you enjoyed the vacation.

P.S. Way to go on getting a T-Nation article featuring your recipes.

[quote]Tampa-Terry wrote:
Re nutrition on your proposed schedule, you wouldn’t include PWO nutrition after HIIT or your 45-minute run. If you lift, you get PWO nutrition. As far as your choice of programs go, I really like strength-based, Westside programs.[/quote]

Just for clarification purposes this is what my meals currently look like.

4:30am 10gP on waking
5:00am 14gdex/9gP pre-wo or 10gP pre-run
*on resistance days a 14gDex/9gP shake is consumed while lifting
6:00am 14gdex/9gP post-wo or 10gP post-run
7:00am 25gP/50g starchy Carb with 100cal fruit meal
9:30am 25gP/100cal fruit
12:30pm 25gP/100cal fruit
3:30pm 25gP/Fats
6:00pm 25gP/Fats + .5c beans
8:30pm 25gP/Fats

I left out the fat breakdowns and veggies in these plans but they are there.

Now on the new program, the only day that has anything different from what I have been doing is Monday and I want to make sure I get the timings right.

Would I simply insert the Monday run into the day at say 5:30pm and then eat my 6:00pm meal around 6:30pm and push the 8:30pm to 9:00pm? So like this?

4:30am 10gP on waking
5:00am 14gdex/9gP pre-wo
Lift

  • 14gDex/9gP shake is consumed while lifting
    6:00am 14gdex/9gP post-wo
    7:00am 25gP/50g starchy Carb with 100cal fruit meal
    9:30am 25gP/100cal fruit
    12:30pm 25gP/100cal fruit
    3:30pm 25gP/Fats
    HIIT @ 5:30pm
    6:30pm 25gP/Fats + .5c beans
    9:00pm 25gP/Fats

OR

Should there be some sort of liquid protein intake around the HIIT session?

OR

Should a P+C (fruit) meal be at 6:30pm and a P+Fat meal be at 12:30pm?

I like this idea as well!

There is some but not a whole lot. I think one of these days I need to do a professional test for BF% to see how accurate my readings are with theirs. Just to check.

Point noted and utilized grin

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T2P, I like this option:

4:30am 10gP on waking
5:00am 14gdex/9gP pre-wo
Lift

  • 14gDex/9gP shake is consumed while lifting
    6:00am 14gdex/9gP post-wo
    7:00am 25gP/50g starchy Carb with 100cal fruit meal
    9:30am 25gP/100cal fruit
    12:30pm 25gP/100cal fruit
    3:30pm 25gP/Fats
    HIIT @ 5:30pm
    6:30pm 25gP/Fats + .5c beans
    9:00pm 25gP/Fats

No, you don’t need liquid protein to do HIIT. If you’re wanting some LBM insurance, I’d recommend BCAAs taken right before with some water.

One of these days you really need to try Surge!!!

Should a P+C (fruit) meal be at 6:30pm and a P+Fat meal be at 12:30pm?

I like it better the first three meals of the day. It’s when you need to be the sharpest, too. The fructose in fruit is processed in the liver, which is responsible for maintaining stable blood sugar levels.

When you shift over to maintenance for a month, start by increasing fat to 0.5g x TBW and your beans to 1 cup. Have you ever tried hummus?

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[quote]Tampa-Terry wrote:
T2P, I like this option:
[/quote]

Good. This is the one I figured you would go with and currently matches my regular schedule too, so it will be much easier.

[quote]
When you shift over to maintenance for a month, start by increasing fat to 0.5g x TBW and your beans to 1 cup. Have you ever tried hummus?[/quote]

I have tried Hummus Terry but not in a very long while. I keep meaning to but honestly forget every time I go to make beans until I already have a weeks worth in the fridge :-P.

As a side note, I am officially accepting the fact that I am a foodie. My “easy” mealplan this week (as I was out of town and needed to whip something up) included home made chicken pesto with peppers on endive, shredded turkey burritos on boston bib, dry rubbed steak with zucchini, poached tilapia, and homemade chicken pesto. Not to mention I made a quick red wine reduction for a cut of beef tenderloin that I had left from camping.

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As a side note, I am officially accepting the fact that I am a foodie. My “easy” mealplan this week (as I was out of town and needed to whip something up) included home made chicken pesto with peppers on endive, shredded turkey burritos on boston bib, dry rubbed steak with zucchini, poached tilapia, and homemade chicken pesto. Not to mention I made a quick red wine reduction for a cut of beef tenderloin that I had left from camping.

(groaning)

Your wife some day is going to be a very lucky woman! (grin)

So long as you’re not getting bored with your beans, no need to try the hummus. But it sure does pack in a lot of flavor.

Have you ever tried my flax seed muffins? If you make it without cinnamon and Splenda, you can use it as a bread substitute … on which the hummus would go very nicely … along with some deli turkey & veggies. The ULTIMATE P+F (and beans) meal! (grin)

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[quote]true2paintball wrote:
I have tried Hummus Terry but not in a very long while. I keep meaning to but honestly forget every time I go to make beans until I already have a weeks worth in the fridge :-P.[/quote]

Do you cook your beans from dried?
If so:
Have you tried making a huge batch of beans? You can freeze them after they’re cooked in plastic baggies or containers and then just pull them out and let them thaw in the fridge on Sunday for M-F.

Also, when you cook them from dried you can soak them longer and that helps breakdown the oligosaccharides (indigestible sugars) found in beans that cause GI distress.

Added benefit to making your own beans is that you can flavor the cooking water with whatever you want them to taste like after cooking. You can also cook them to your desired tenderness. When you’re testing the tenderness of your beans I find it best to run the test beans under cold water to fully cool them and then taste them for doneness. They seem to stiffen up when chilled a bit.

You’re making me hungry! Your food choices are so similar to mine. Classic food with so much thought to mixing nice flavors and textures for interest… I’m loving reading your journal here.

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[quote]Tampa-Terry wrote:
Your wife some day is going to be a very lucky woman! (grin)

So long as you’re not getting bored with your beans, no need to try the hummus. But it sure does pack in a lot of flavor.[/quote]

My girlfriend is already quite well fed ;-). As for the beans, I really want to make hummus, it was good when I had it before but I would like to try it again, maybe next week… I have been on a cold bean kick (lemon pinto or black beans) with fish oil and herbs and such. I love making my beans from dried.

Mmmmm…That sounds good; in both forms. I think you posted the recipe on Lisa M’s thread (correct me if I’m wrong) so I will definitely check it out.

[quote]Chef Lisa Marie wrote:
Do you cook your beans from dried?
If so:
Have you tried making a huge batch of beans? You can freeze them after they’re cooked in plastic baggies or containers and then just pull them out and let them thaw in the fridge on Sunday for M-F. [/quote]

I always make my beans from dried and really really really really wish I could freeze large quantities but I live with a roommate and we split the freezer space of a single full-sized fridge. Mine is filled with as much meat as possible! I have often considered buying a chest freezer for my room but am worried about how much heat it will put off as it is already really hot.

My favorite thing to do with beans is to take herbs and spices and such that are either included in a recipe or compliment it and put them in the cooking liquid instead. Blah beans no more! Great tip for the cold taste test too. I had not heard of that.

Thanks Lisa M. That means a ton coming from you and again thank you for all of your inspiration. That is probably why you are enjoying it and getting hungry, lots of the recopies come from you.

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[quote]true2paintball wrote:
The numbers are in and other than accu and weight measurements, they are staying fairly consistent. What is a possible concern for me is the difference between 7/6/07 and 7/20/07. The accumeasure reading is the same but the weight difference is 2 lbs. Can this be indicative of a loss of LBM? Also, it does seem to be a fairly sharp decrease in weight.

Date:…06/29…07/06…07/12…07/13…07/20
Accu…10.5mm…10.0mm…9.5mm…10.5mm…10.0mm
Scale:.181.5…180.5…181.0…179.5…178.0
Arm:…33…32…31…32…33
Chest:…98…97…97…96…97
Waist:…95…94…96…95…94
Butt:…102…101…101…101…101
Thigh:…60…60…61…60…59
Calf:…40…39…40…39…40
Navel…91…91…89…91…92

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Also, as a side note, the abs are feeling great (as in sore) today after yesterday’s program. For the circuit training in Westside for Skinny Bastards I decided to incorporate Christian Thibaudeau’s Dreaded Five from “Ab Training for Athletes and Babe Hounds”. Very good and it was made for this program.

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Do you have an outdoor area where you could keep a freezer? That’s where I have mine in an enclosed porch area. I have also seen them placed behind a house or apartment building. They usually have locks on them so you can make sure no one “steals your meat” while you are sleeping!
Just a thought…
I couldn’t live without my extra freezer…