Thirddan's New Nutrition Lifestyle

Diet and Nutrition
1

Hello all,

I’m about to start my first bulk and would like it to be health oriented and lifestyle oriented rather than just go all out and becoming an eating machine?

Im 23 years old, 5’7" and about 157lbs or so. I started getting into the health/fitness thing about 10 months ago when I got a new job and found that college had not been kind to my gut, I was about 190lbs with a somewhat sedentary lifestyle and a computer based job, not the lifestyle to lose the gut.

so I joined a gym, did tons of stairs/elliptical running, lifted with some half ass programs I found online, got down to about 170. found T-Nation, did the Velocity Diet for month using a 10x3 type workout prescribed in the Shugart article and ended up around 155 @ 15%bf (tanita estimate, so that it for what its worth) and saw some abs for the first time, sweet. but now im just a little version of my former self and want to gain some size

The last 3 weeks or so I?ve been doing Cosgroves NROL fat loss program 1 while eating about maintenance cals (2400ish) and began taking creatine. over those three weeks I went from 154 to 157.5, and it wasn’t all muscle, so as a former fat ass im hesistant to take this on alone. im about to start ABBH and have enlisted the help of Tampa-Terry for some diet analysis

Schedule (at work from 10am ? around 8pm usually, but we are probably gonna start crunch time soon so I might be at work until 10 or so some nights)

5:00am - Wake up
5:15am - Scoop of whey + Power Drive + ? serving greens plus + multivitamin + Spike (used to be a HRX instead of Spike)
5:50am - PRE WORKOUT - 1/3 serving Surge on the 20min walk to the gym

6:00-7:00am - WORKOUT - 1/3 serving of Surge
7:00am - POST WORKOUT - 1/3 serving surge + creatine on walk back from gym
8:15am - P+C - 3 egg white + 1 whole omega3 egg + mixed veggies (peppers, asparagus, spinach, mushroom) + 2 whole wheat tortillas (2.5g fat, 7g protein, 13g carbs, 8g fiber per tortilla) + ? cup oatmeal + water + green tea

9:45am - P+C - 1 scoop Metabolic Drive + ? cup blueberry + 1 cup strawberry + ? serving greens plus + ? cup plain yogurt
1:00pm - P+F - mashed cauliflower (cauliflower + onion + garlic, from chef marie?s thread) + lean ground turkey (I do 1 whole onion, 2 heads cauliflower, 2lbs turkey and make for 5 work days)
3:00pm - sometimes an apple if im hungry at work (probably shouldn?t do this)

5:00pm - P+F - chicken breast or chicken/turkey sausage + veggies (usually peppers/brocolli/onions/asparagus/mushrooms, whatever ive got at home)
Prebed - P+F - this depends when I get home from work so its usually sometime between 8 and 9 - 1 scoop Metabolic Drive + ? cup cottage cheese + natty peanut butter (sometimes pb2 peanut butter powder) + 1/2 tbsp flaxseed oil

my fitday from last monday was as follows…
cals - 2400
fat - 75g
carbs - 200g
fiber - 45g
protein - 220g

i try to do fitday a couple days a week, but my accuracy varies…

I try to get to sleep some time between 9-1030, this just depends when I get home from work

Throughout the day I will also take 4 tabs Flameout or other fish oil

Ive noticed that my main problem with non-compliance comes when I get home from work. I will sometimes eat some walnuts or a tablespoon or 2 or pb (im a pb junkie)

i have never had the appetite i have now and try to eat healthy, even when i shouldn’t eat…for example, i was home yesterday and at about 30 spears of asparagus throughout the day and a bunch of pistachio nuts…i also eat fruit, mostly apples and pears when i snack…but i avoid pretty much all starchy carbs and all processed foods…

I normally weigh in Friday when I wake up and I took measurements last week at the same time (bicep, thigh, calf, navel, nipple?I don?t really know how do make sure this is consistent every week, same place, same relaxation amount, seems tough to maintain). I have a myotape and tanita scale that does weight/bodyFat%/hydration…

Look forward to all feedback and thanks in advance for getting all the way through this. :slight_smile:

2

Hey, there, thirddan!!! Long time, no speak. (grin)

… at work from 10am to around 8pm usually, but we are probably gonna start crunch time soon so I might be at work until 10 or so some nights

With a schedule like that, it’s going to be all the more important that you take a day a week to do some bulk cooking and prep your food. Make a pot of chili, cook a turkey and a pot roast. Cook a sockeye salmon fillet (if you can find it at a decent price) and use it in place of tuna for a really health tuna fish/salmon fish salad. Veggies are easy. Fresh or frozen are fine. Try to include some veggies in every meal.

I see Surge plus 6 meals. Starting out let’s make your per-meal protein requirements 25g. That’s a little more than 25g per meal. You’ll recalculate your protein requirements every 10 pounds of weight gain.

Your fat requirements are TBW x .5g = 76g of fat per day. Part of that 76g is 1.5 tablespoons of olive oil (21g of fat) and 1.5 tablespoons of flaxseed oil and/or fish oil (21g of fat).

I like your peri-workout nutrition and use of supps. I can tell you’ve done your homework! (grin)

What time do you go to bed? I’d like to get your meals spread out to every 3 to 4 hours, even if you end up eating 5 meals plus Surge, instead of 6 meals plus Surge. If you end up doing 5 meals plus Surge, up your per-meal protein requirements to 30g of protein. Your fat requirements wouldn’t change.

Food choices are excellent!!! What I would recommend is that you enter food items containing protein and fat and starchy carbs into something like www.fitday.com. You can list fibrous green veggies on your plan, but you don’t need to weigh, measure or enter them into www.fitday.com.

At 3:00, apples are good, but you need to take in some protein every time you eat something. Try jerky.

Don’t worry about the number of calories you are taking in. In fact, I’d prefer you only give it passing attention. What we’re going to be doing is tracking per-workout carbs and starchy carbs, protein and fat.

At 1:00 and 5:00, if they’re your P+F meals, include the olive oil in one meal and the flaxseed oil in the other. P+F is a place holder for your good fats.

Add a serving of beans to the meal you are the hungriest. Since you’re bulking, I’d like for you to make your serving size 1 cup. It can be added to a P+C or a P+F meal.

Think of a P+C meal as a P+Fruit meal. P+C is a place holder for a serving of fruit. Since you’re bulking, let’s make the serving size 100 to 120 calories, which is about 25 to 30g of Net Carbs. Net Carbs are Total Carbs minus Fiber Carbs.

It’s a very well designed plan, TD!!! Do me a favor and report in your results/progress. The goal should be to see small increases in scale weight week by week … even if it’s just 2/10ths of a pounds on a scale that measures with that degree of precision. If you don’t see an increase in scale weight, we’ll increase the number of starchy carbs you’re consuming on a daily basis by 50-60g (250 calories).

The only other thing I’d like to see you do is take measurements when you weigh-in (on Friday).

  • Right Arm (or left side, if you prefer)
  • Chest
  • Waist
  • Butt
  • Right Thigh
  • Right Calf

Questions? (grin)

3

hey T_T

thanks for the quick feedback…

i assume its fine to add the oil to a shake or pour over some veggies and it gets digested the same as if i had just taken it like a shot?

So for a new plan it would be something like

5:00 - wake up

5:15 - 1.5 scoop whey, greens+, Power Drive, Spike - 30g protein, but no fat or carbs, is this ok? i had originally stuck this meal in cuz i didn’t want to weight train on empty…
protein = 30g
carbs/fat = negligible from the greens + Power Drive

6-7:00 - Surge in 3 pre/during/post + creatine
protein = 25g
carbs = 46g

8:15 - 2 egg whites + 1 omega3 egg = 18g protein
2 tortillas + oatmeal = 50g carbs (20g fiber), 14g protein
veggies = spinach, asparagus, mushrooms, tomato, mixed peppers
protein = 37g
carbs = 56g + veggies
fat = 13g
does the PWO P+C meal get starchy carbs and fruit?

12:30 - 5oz lean ground turkey - 27g protein, 9g fat
cauliflower/onion/garlic - does this count for anything?
Fruit (apple/pear/banana) - 25g carbs
protein = 28g
carbs = 25g
fat = 9g

4:30 - 1 chicken sausage or 1/2 chicken breast = 15g protein
peppers/brocolli = not counted?
1 cup kidney beans = 13g protein, 40g carbs (16 fiber)
1.5 table spoon olive oil = do you use regular or extra virgin?
protein = 28g
carbs = 40g (too high for a P+F meal? even if 16g is fiber)
fat = 31

8:00 - 1 scoop Metabolic Drive = 20g protein
1/2 cup NF cottage cheese = 12 g protein
1.5 tablespoon flaxseed oil
1 tablespoon natty pb = 4g protein, 8g fat, 3g carb (must be included :))
protein = 36
carbs = 11
fat = 30

10pm - sleep (hopefully)

Totals
Cals = 2300ish
protein = 180ish
carbs = 190ish (no veggies counted)
fat = 88 (does this mean i have to get rid of the pb?)

hopefully this is somewhat closer to ideal, although the fat is a bit higher than you suggested…i imagine that if i substituted the chicken sausage for 3/4 of a chicken breast it would be the same protein, but less fat…

my food selections are usually based around what i can pick up at costco and i try to alternate between the two, although the turkey/cauliflower is so good i have it every week…

i also take fish oil throughout the day so that adds a bit of fat as well…

i might as well throw in that i started ABBH today and my workout schedule will be…
Monday = upper body
Tuesday = lower body
Wednesday = intervals or some other cardio (depending on energy, not sure what to expect from abbh in terms of rest/recovery)
Thursday = upper body
Friday = lower body
Saturday = intervals
Sunday = rest

sorry for placing the questions randomly throughout the post rather than in one spot, it came easier that way…

i’ll get the measurements and weight on friday morning before the gym?

should i bother doing a weigh-in before then?

4

i assume its fine to add the oil to a shake or pour over some veggies and it gets digested the same as if i had just taken it like a shot?

You don’t need to take your olive oil or flaxseed oil as a shot. You can use olive oil to cook with, add it to shakes, mix it into tuna fish, use as a salad dressing or pour it over veggies, yes. Heck, I’ve even mixed it with peanut butter and Splenda. (grin)

Flaxseed oil shouldn’t be cooked with. It’s a fragile fatty acid.

I like your 5:15 meal, a P-only meal. That’s okay, yes.

You get starchy carbs in your PWO meal, absolutely. Shoot for greater than a 2:1 ratio of starchy carbs to protein. If your per-meal protein requirements were 25g, you’d shoot for 50g of net carbs. And if your per-meal protein requirements were 30g, you’d shoot for 60g of net carbs.

At 04:30 the chicken sausage is going to have quite a bit more fat than a chicken breast. What I’d recommend is that you make a list of all the different types of protein you eat and the number of ounces you need to consume to hit your per-meal protein requirements. You’ll get additional protein from other sources, but for your purposes, count only the lean cuts of meat, eggs and dairy you eat.

Regular olive oil is cheaper, but the extra virgin olive oil has more health benefits. If the olive oil you’re purchasing is Pomace olive oil, the oil was extracted using chemical solvents. If the olive oil you purchase is “refined,” then it was chemically treated to neutralize strong tastes (characterized as defects) and neutralize the acid content. Go with the virgin olive oil! (grin)

On your 4:30 meal, 40g isn’t too high in carbs. You’re taking in measured amounts of fruit and beans. They’re a constant. The amount of veggies you eat will go up and down based on hunger. When/if you need to raise calories, you’re going to be adding in starchy carbs like oatmeal, sweet potatoes, yams, whole wheat pasta, whole grain sprouted breads, quinoa, amaranth, brown rice. You might as well track your starchy carbs to see how many your body requires for slow but steady weight gain.

If you’re running high on fat, yes, something should be removed. Options are the peanut butter, trade out the chicken sausage for chicken breast, lean ground turkey for turkey breast if the lean ground turkey is made from brown meat and has more fat.

You did a better job of spreading out your meals! Well done, TD!!! (grin)

sorry for placing the questions randomly throughout the post rather than in one spot, it came easier that way…

You did great. I’m a random kinda person myself (grin)

i’ll get the measurements and weight on friday morning before the gym? should i bother doing a weigh-in before then?

Friday sounds good. We’ll use that as our baseline.

Questions?

5

hey t_t,

couple more questions…

my PWO meal has 37g protein and only 56g carbs, so im about 20g short on the carbs…am i better off adding 1/4 cup of oatmeal or a piece of fruit? im thinking the fruit since i only have 1 piece in my plan (and im scared of more starchy carbs)…

also, i know you are not into the counting calorie thing, but how is it that veggies are free to be taken at any quantity? i understand that they are low in cals, high satiety, and high in nutrients etc…but they still add in cals…does this count for all veggies? or only green fibrous veggies? can i eat bell peppers, mushrooms, tomatoes, squash etc in unmeasured quantities like i would spinach or brocolli?

thanks

6

also, i know you are not into the counting calorie thing, but how is it that veggies are free to be taken at any quantity?

Good question, TD!!! (grin)

When it comes to fibrous green veggie carbs, they can’t be over-consumed … at least not enough to have a negative impact on body composition. If we were a society that ate meat, good fat and veggies, do you think you’d see the rising obesity rates? It’s the sugar and candy and bakery items and chips and processed food. It’s literally impossible to get fat on fibrous green veggie carbs.

Fibrous green veggie carbs are your hunger safety net. If your goal were to eat roughly 50g of Net Carbs and your choices were to eat those 50g of Net Carbs in the form of broccoli or rice, this is what you’d have to consume:

2.75 pounds of broccoli (cooked) = 50g Net Carbs
1 cup of white rice (cooked) = 52g of Net Carbs

Net Carbs, of course, are Total Carbs (g) minus Fiber Carbs (g).

Try eating 2.75 pounds of broccoli for me. (grin)

The reason I allow unlimited amounts is that people with a faster/hotter metabolism will eat more than those with a slower metabolism. Hunger is higher in the former. People who are active will eat more fibrous green veggies than those who are sedentary.

Bottom line, fibrous green veggies are self regulating. I’ve got tight controls on everything else because they can be more easily over consumed. When it comes to protein, I sure can overeat if you’re talking about ribs or a hot, sizzling ribeye steak. I love fruit and can easily eat more than I should. Starchy carbs? Yup! I love rice and sweet potates and oatmeal. Even though they’re all healthy, I can overeat, and so can others.

Trust me on the fibrous green veggies and not counting calories. If you’re eating in a way that causes the body to take the calories you consume and build LBM, who cares how many calories you’re consuming. If you’re eating in a way that causes your body to store fat, who cares how FEW calories you’re consuming. It’s about the RESULTS you get, not the number of calories you consume.

my PWO meal has 37g protein and only 56g carbs, so im about 20g short on the carbs…am i better off adding 1/4 cup of oatmeal or a piece of fruit? im thinking the fruit since i only have 1 piece in my plan (and im scared of more starchy carbs)…

Ignore the protein you’re getting from spinach, broccoli, beans, oatmeal, etc. Determine your per-meal protein requirements and consume that amount of protein per meal as close as you can. You’ll go high on some meals, low on others, but get reasonably close. Make sure you’re consuming at least a 2:1 ratio of starchy carbs to protein in your PWO meal. If we need to increase the number of starchy carbs you’re consuming to raise calories, that’s one of the places we’ll raise the number.

Questions? (grin) If ever I don’t quite answer your question, just hit me up again with it.

7

sooooo…

-----8:15 - 2 egg whites + 1 omega3 egg = 18g protein
2 tortillas + oatmeal = 50g carbs (20g fiber), 14g protein
veggies = spinach, asparagus, mushrooms, tomato, mixed peppers

becomes something more like
8:15 - 4 egg whites + 1 omega3 egg = 18g protein
2 tortillas + oatmeal = 50g carbs (20g fiber), 14g protein
veggies = spinach, asparagus, mushrooms, tomato, mixed peppers

this is good cuz i had only 2 egg whites and it seemed a bit minimal, cuz i was counting the protein from the tortillas/oatmeal…

still have a question about fruit…my current plan has only 1 serving with my 1230 meal, is 1 piece/day enough?

also, if necessary is it cool to split up the 1cup of beans into two different meals?

8

-----4:30 - 1 chicken sausage or 1/2 chicken breast = 15g protein
peppers/brocolli = not counted?
1 cup kidney beans = 13g protein, 40g carbs (16 fiber)
1.5 table spoon olive oil = do you use regular or extra virgin?

so since i don’t count the beans as protein, this should become 2 sausages (too much fat) or 1 chicken breast (will probably switch to this next week) so that my whole 30g is counted only from my lean protein source…

9

[quote]thirddan wrote:
sooooo…

-----8:15 - 2 egg whites + 1 omega3 egg = 18g protein
2 tortillas + oatmeal = 50g carbs (20g fiber), 14g protein
veggies = spinach, asparagus, mushrooms, tomato, mixed peppers

becomes something more like
8:15 - 4 egg whites + 1 omega3 egg = 18g protein
2 tortillas + oatmeal = 50g carbs (20g fiber), 14g protein
veggies = spinach, asparagus, mushrooms, tomato, mixed peppers

this is good cuz i had only 2 egg whites and it seemed a bit minimal, cuz i was counting the protein from the tortillas/oatmeal…

[/quote]

Perfect!!! That’s exactly what I had in mind. (grin)

still have a question about fruit…my current plan has only 1 serving with my 1230 meal, is 1 piece/day enough?

Add a piece of fruit to 3 of your P+C meals. Make sure they’re all different. Variety, variety, variety, right? (grin)

also, if necessary is it cool to split up the 1cup of beans into two different meals?

You can do that if you want to.

You can use your beans to make chili or hummus or bean soup. I’ve even used my beans to make a black bean salsa that is delightfully yummy! (grin)

[center]Terry’s Colorful Black Bean Salsa[/center]
3 cups of washed/drained black beans
1 or 2 medium to large diced tomatoes (depending on how much you like tomatoes)
1 red onion, diced
1 tablespoon of diced/chopped garlic
2 cups of corn
1/4 cup of chopped cilantro
1/2 lime, juice
Salt to taste
A quick/light sprinkle of Splenda

You could even add diced avocado. None of the measurements are set in stone. I just keep chopping and adding ingredients until I like the way it looks and tastes. I don’t even really measure anything.

Goes great with cottage cheese, believe it or not! (chuckling)

10

so since i don’t count the beans as protein, this should become 2 sausages (too much fat) or 1 chicken breast (will probably switch to this next week) so that my whole 30g is counted only from my lean protein source…

You got it!!! (big grin)

Hey, TD, you’re pretty good at this stuff!!!

11

tomorrow is my first non-lifting day…i still go to the gym at the same time, but i will do some intervals and maybe some light bb complexes, usually about 45min worth…

im gonna replace my Surge with 1.5 scoop of Metabolic Drive + water during/after my workout…

for my PWO im gonna remove the tortillas and oatmeal and maybe make it 5 egg whites + 1 omega egg and have a scramble with an apple…

do i have to make any changes since its not a resistance training day? removing these things takes all the starches out of my diet…

12

Actually, if you just leave out the dextrose, you can leave everything else in.

At your first weigh in that you don’t gain at least a little weight, we’re going to go up in your calories 250 calories (approximately 60g of starchy carbs). That means that we might be adding in oatmeal or sweet potatoes or brown rice or whole wheat pasta into your earlier P+C meals, independent of your doing resistance training.

It’s coming together nicely, TD!

13

[quote]Tampa-Terry wrote:
Actually, if you just leave out the dextrose, you can leave everything else in.

At your first weigh in that you don’t gain at least a little weight, we’re going to go up in your calories 250 calories (approximately 60g of starchy carbs). That means that we might be adding in oatmeal or sweet potatoes or brown rice or whole wheat pasta into your earlier P+C meals, independent of your doing resistance training.

It’s coming together nicely, TD![/quote]

interesting…so just replace the Surge with some regular whey and leave breakfast the same…i guess thats one of the main differences between bulking and cutting, now i get to keep eating :slight_smile:

what are your thoughts on a carb cycling type setup? is that more for cutting or maintenance?

first day and i already messed up…im eating my 8pm meal right now as im about to leave work…ugh, hopefully i’ll be in bed by 10 though…

14

first day and i already messed up…im eating my 8pm meal right now as im about to leave work…ugh, hopefully i’ll be in bed by 10 though…

TD, you don’t have to be perfect to see/get very nice results. You’ve made a lot of improvements to your plan, and based on your results week by week, we’ll make adjustments.

interesting…so just replace the Surge with some regular whey and leave breakfast the same…i guess thats one of the main differences between bulking and cutting, now i get to keep eating :slight_smile:

Yup! Protein requirements are the same, bulking or cutting. Your protein requirements are the same on resistance training days and non-resistance training days. I go a little higher on fat for people who are bulking, but not that much (0.4g and 0.5g of fat). I use those numbers for men and women, both. What’s different is that on resistance training days you get PWO starchy carbs and Surge (or in your case dextrose), and you don’t on non resistance training days.

what are your thoughts on a carb cycling type setup? is that more for cutting or maintenance?

If you don’t like the results you’re getting with the approach you’re following, I have no problem with your doing a carb cycling type of approach. CT and JB and any number of body composition heavy weights use the approach with good results. I raise and lower carbs (and calories) based on whether you do resistance training or not, which is a form of carb and calorie cycling. My approach, though, is simpler.

15

thanks Terry…

i can already notice some changes to my satiety throughout the day by increasing the protein from 1 scoop to 1.5 scoops in the morning, as well as the addition of the fruit to my PWO meal and 1230 meal…i decided to add the beans to my 430 meal to hopefully prevent any snacking between getting home from work and my prebed meal, seemed to work…

on a good and bad note, im out of peanut butter, which makes me sad, but will prevent me from packing in the extra cals at night and keep me closer to my fat goals for the day…:frowning:

i imagine that tweaking will start in two weeks after we have two sets of measurements to work with…looking forward to it :slight_smile:

oh, thanks for the recipe, i might try it this weekend and just add some chicken breast and make that my 430 meal, do you think it would taste nasty cold?

have you noticed any differences in the satiety of foods eaten hot/cold? does heating make a difference? its been something i’ve always wondered about since i eat 90% of my food cold and out of tupperware…

16

The black bean salsa is meant to be eaten cold. It goes great on top of a salad. I especially like it with chicken or pork or fish It would taste awesome with fajitas or tacos.

on a good and bad note, im out of peanut butter, which makes me sad, but will prevent me from packing in the extra cals at night and keep me closer to my fat goals for the day…:frowning:

Send Chef Lisa Marie a PM and ask her for a peanut dipping sauce recipe with peanut butter, soy sauce, ginger, Splenda, etc. You could then use your peanut sauce to make a chicken and steamed veggie dish. All you have to do is pick leaner cuts of meat during the day. Keep fat as low as possible and save up your fat grrams for your meal with chicken, veggies and peanut sauce. You can definitely fit it in if you plan it out in advance.

have you noticed any differences in the satiety of foods eaten hot/cold? does heating make a difference? its been something i’ve always wondered about since i eat 90% of my food cold and out of tupperware…

I’m like you. It doesn’t matter to me if my food is hot or not. I never thought about the saiety factor … just noticed that food seems to have more FLAVOR when it’s warm.

17

hey terry,

random question…since i have begun eating “clean” over the last two months or so i have noticed an increase in gas…any ideas what causes this or if it is significant or symptom of a problem?

18

It probably has more to do with the fact that I made beans a daily requirement. There is something you can do to reduce/eliminate gas from beans. You’ll have to make your own, though.

Soak your beans for 24 hours in the fridge before cooking 'em, and make sure you pour off the soak water. There’s a sugar that the body doesn’t do a very good job of digesting, and soaking your beans removes the culprit sugar/starch.

Option B? Buy some Beano and consume it with any meal containing beans or a brassica (like broccoli or brussel sprouts or cabbage).

Another possibility is that low-quality (i.e., “cheap” protein powder causes gas in some individuals.

The fact that you’ve increase fiber in your diet may also be causal/contributory. In that case, a good broad-spectrum plant based digestive enzyme would be most helpful.

One or some combination of the above ideas should correct the problem. Let me know if you’re still having problems.

19

good morning terry :slight_smile:

just finished my first week on ABBH and its, well, different than what im used to…after doing 3 weeks of Cosgroves NROL fat loss stuff which is mostly 6 exercises 3 sets of 10-15reps i feel different after dong the 5x10 and 10x3 workouts in ABBH…

after the NROL workouts i would feel drained, but this week i have felt pumped after the gym and don’t feel like i necessarily deserve all the food im eating…although i did estimate some of my weights a bit low i think…

good news, but kinda lame…i pulled 10x3 for deadlifts with 225 today, first time i’ve ever lifted a weight that large, so im kinda happy, and i think i could have done more… :slight_smile:

anyways, on to diet stuff…

regarding the beans, i have been using canned red kidney beans and drained/rinsed and leave them to soak in water overnight in my fridge, then i just drain then and put 1 cup into my dinner tupperware meal and pour olive oil over them, no cooking…will look into digestive aids although im tempted to give it a bit of time to see if i adjust before i start taking more supps…

FIRST OFFICIAL WEIGH IN…
weight - 158.8
fat% - 15.5
water% 60.5

im giving you everything my scale gives cuz i figure the more info the better, if you want me to leave out the secondary info i can since i know tanita’s aren’t very accurate…

measurements…
R calf - 14’
R thigh - 21’
butt - 36’
navel - 32
nipple - 38.25
R bicep - 13’

last friday
weight - 157.4
fat% - 15.3
water% - 60.7

R calf - 14’
R thigh - 21’
navel - 32
R bicep - 13’
sorry don’t have all the measurements from last week :frowning:

i think my weight gain is a little higher than it would be on my finalized diet because for the first couple days of the week i was having a couple tablespoons of natty pb each night, which can add up to a bunch of cals and fat grams…

thanks again for all the help and quick responses…i think im gonna try your salsa w/ some chicken breasts for my dinner meal next week :slight_smile:

20

Very nice, TD!!!

The comparisons were helpful. I don’t need anything off your scale but your weight. the bioelectric impedence part of things is notoriously inaccurate. Weight and inches is what I need, which is exactly what you gave me.

The weight gain is about what I would expect. You increased the number of carbs you were consuming. That looks more like water weight gain. You might see an increase for the same reason next week, too. It’s after that, that we might have to increase the number of carbs and calories being consumed if you don’t go up in scale weight.

Keep up the good work, and enjoy your cheat/treat/free meal!!! (grin)