Protein always stays at 1g x TBW. You’ll get a bit more than that from other non-protein sources (like broccoli and oatmeal, believe it or not!)
Yes, raise beans to 1 cup per day. Fat should be raised from 0.4g to 0.5g per pound of body weight.
Make sure you’re max’d out on the fibrous green veggies, and make sure you still get your 3 servings of fruit. What you’ll be doing is manipulating (increasing) carbs. Once you’re max’d out on the fibrous green veggie carbs, meaning that you’re eating all you can possibly eat, then you need to start adding in (healthier) starchier carbs … the same ones I recommend for your PWO meal.
Since you are not losing that much scale weight, I’d recommend that the first week you increase fat and beans ONLY … maxing out on the fibrous green veggies. Then week by week after that, you’ll add in small amounts of carbs to keep from losing more weight. When you DO have to go up in calories, I’d probably recommend an increase of 50g of starchy carbs per day. You’ll be going up any week you step on the scale and have lost scale weight.
Re the MSM, it’s effectively used with environmental allergies and even with people who are allergic to dog and cat hair/dander.
[quote]Tampa-Terry wrote:
Protein always stays at 1g x TBW. You’ll get a bit more than that from other non-protein sources (like broccoli and oatmeal, believe it or not!)
Yes, raise beans to 1 cup per day. Fat should be raised from 0.4g to 0.5g per pound of body weight.
Make sure you’re max’d out on the fibrous green veggies, and make sure you still get your 3 servings of fruit. What you’ll be doing is manipulating (increasing) carbs. Once you’re max’d out on the fibrous green veggie carbs, meaning that you’re eating all you can possibly eat, then you need to start adding in (healthier) starchier carbs … the same ones I recommend for your PWO meal.
Since you are not losing that much scale weight, I’d recommend that the first week you increase fat and beans ONLY … maxing out on the fibrous green veggies. Then week by week after that, you’ll add in small amounts of carbs to keep from losing more weight. When you DO have to go up in calories, I’d probably recommend an increase of 50g of starchy carbs per day. You’ll be going up any week you step on the scale and have lost scale weight.
Re the MSM, it’s effectively used with environmental allergies and even with people who are allergic to dog and cat hair/dander.
[/quote]
Awsome advice Terry! Exactly what I needed to start this going. I am excited to be changing things up again. I started a new program this week (part of the reason I didn’t want to change diet at the same time) and think it is going to work well. One more question for you (aren’t there always more?). Split the fat in 1/3’s? {0.5 x 178}/3 = 29. So 29g Fish/Flax, 29g Olive Oil, and 29 sat?
Well I got some new numbers and am officially ending my cut. All in all I would say it was successful. The food portion seems to be taking up more and more time and I can not tell if it is because other things are busier (class, out of town, etc) but it a bit much right now.
Anyway, for the maintenance session coming up this is what I have planned. 24g protein per 6 meals with 33g coming from periWO nutrition (total of 177g). Fats are 28g Olive oil, 21g Fish Oil, 7g Flax oil, and 33g saturated (total 89). All the veggies I can eat (my body is def going to have to adjust to this) and 1 cup beans per day.
Does all of this sound right Terry or should I be consuming a larger portion of saturated as before?
Date:…08/17…08/23…08/31…09/07…09/14
Accu…9.0mm…9.0mm…9.0mm…8.5mm…8.0mm
Scale:.178.0…177.5…176.0…178.5…176.5
Arm:…32…31…32…30…32
Chest:…97…98…97…98…98
Waist:…94…94…94…94…93
Butt:…101…100…100…101…100
Thigh:…60…58…58…60…59
Calf:…40…39…40…40…40
Navel…91…89…91…92…91
Here are the results that I got from last Friday. I was so busy that I forgot to post them. Class is going pretty good and I got a new promotion at work, which is looking quite promising. Any help on those previous questions is still appreciated from anyone with experience on TT’s plan (me thinks she is awol temporarily 
)
Date:…08/23…08/31…09/07…09/14…09/21
Accu…9.0mm…9.0mm…8.5mm…8.0mm…9.0mm
Scale:.177.5…176.0…178.5…176.5…178.0
Arm:…31…32…30…32…32
Chest:…98…97…98…98…97
Waist:…94…94…94…93…94
Butt:…100…100…101…100…100
Thigh:…58…58…60…59…59
Calf:…39…40…40…40…39
Navel…89…91…92…91…91
Hello everyone again. Delayed posts seem to be the theme lately. So much going on with so little time but I am definitely keeping up with the plan. Looking at these most recent numbers my maintenance level is going pretty well. I am considering beginning a bulk soon and really need some help on one thing.
When increasing the starchy carbs as Tampa Terry recommended, does anyone know if this 50g increase is only to be done PWO on resistance training days or am I supposed to add 50g per day every day? Thank you to anyone who can help and hopefully I will be able to post more frequently.
Date:…09/28…10/05…10/12…10/19
Accu…9.0mm…8.5mm…8.0mm…8.5mm
Scale:.178.0…178.5…180.0…178.5
Arm:…32…31…32…31
Chest:…97…97…97…96
Waist:…94…94…93…94
Butt:…100…100…102…101
Thigh:…59…60…60…61
Calf:…39…40…41…39
Navel…91…91…93…92
[quote]true2paintball wrote:
Hello everyone again. Delayed posts seem to be the theme lately. So much going on with so little time but I am definitely keeping up with the plan. Looking at these most recent numbers my maintenance level is going pretty well. I am considering beginning a bulk soon and really need some help on one thing.
When increasing the starchy carbs as Tampa Terry recommended, does anyone know if this 50g increase is only to be done PWO on resistance training days or am I supposed to add 50g per day every day? Thank you to anyone who can help and hopefully I will be able to post more frequently.
Date:…10/19…10/26…11/02…11/12
Accu…8.5mm…9.0mm…8.5mm…9.0mm
Scale:…178.5…181.0…181.0…179.5
Arm:…31…32…31…32
Chest:…96…94…94…97
Waist:…94…94…94…94
Butt:…101…100…100…101
Thigh…61…61…61…61
Calf:…39…40…40…40
Navel…92…90…89…91
[/quote]