Q&A: The Primary Source Nutrition Approach w/ Meal Photos

[2020Wellness]

Hello everyone,

As some of you might know, I usually hang out in the Workout Programs section and monitor my Growth Stimulus Training sticky. Well, I get a ton of questions in the thread about nutrition, as well as GST and training in general.

In the past I have made a cutting photo journal on Facebook and now I want to make a bulking photo journal in this forum section. This thread will document all of my meals while I bulk back from my current state, which can be seen from Weeks 9 and 10 of the following photo. The following photo shows my week by week progress on my most recent cut. A picture is worth a thousand words, so on with the pics!

The last 3 months of my life:
http://i225.photobucket.com/albums/dd27/deadliftsmith/Weeks1-10.jpg

Now that you know what I look like and have seen what I've spent the last 3 months doing, on with the meals!

I'll be going day by day, editing my meals in as I eat them each day.

October 31, 2010
Meal 1: Oats, Walnuts, Whey, MultiVitamin. Approximately 700 calories
http://i225.photobucket.com/albums/dd27/deadliftsmith/IMAG0275.jpg

Meal 2: Chicken breast, Bacon, Ezekiel bread, Peanut butter. Minimal condiments, BBQ sauce, strawberry jelly. Approximately 650 calories.
http://i225.photobucket.com/albums/dd27/deadliftsmith/IMAG0276.jpg

Post Workout Meal 3: Whey, Skim Milk, Oats, Banana, Fish Oil. Approximately 650 calories.
http://i225.photobucket.com/albums/dd27/deadliftsmith/IMAG0277.jpg

Meal 4: Beef roast, Ezekiel bread, Peanut butter. Minimal condiments, BBQ sauce, Strawberry jelly. Approximately 625 calories.
http://i225.photobucket.com/albums/dd27/deadliftsmith/IMAG0278.jpg

Meal 5: Cottage cheese, blueberries, peanut butter, almonds. Approximately 625 calories.
http://i225.photobucket.com/albums/dd27/deadliftsmith/IMAG0279.jpg

Daily total: 3250 calories

[Sediti0n]

In

Very interested to see exactly what others eat during cuts. Especially someone with progress like yours.

[2020Wellness]

In

Very interested to see exactly what others eat during cuts. Especially someone with progress like yours.

Well, keep in mind that I'm journaling about my bulk, which is starting right now, after my cut shown in the pics.

If you want to get an idea of my cutting intake, add me on Facebook and look at that photo album. Link is in my sig.

[jake1224]

In.

Question, do you calculate macronutrients and total calories, or just macros? For some reason, while I am counting everything (and only rounding when a serving lists an item at .5 of a gram, rounding up)..at the end of the day, my macros and calories do not match up. As in, my # of calories is higher than what it should be, when I do the math for the macros. Confusing/10.

[2020Wellness]

In.

Question, do you calculate macronutrients and total calories, or just macros? For some reason, while I am counting everything (and only rounding when a serving lists an item at .5 of a gram, rounding up)..at the end of the day, my macros and calories do not match up. As in, my # of calories is higher than what it should be, when I do the math for the macros. Confusing/10.

You'll see that I eat foods that generally contain only one macronutrient, which is going to automatically keep my food choices very clean.

I count calories, but only pay general attention to macros. My approach to a meal is to either view it as P+C, P+F, or P+C+F. When I'm bulking, as right now, I try to eat 600-700 calories per meal. I'll typically go for 150-250 calories from a protein dominant food source. Then I will compliment that with the remaining amount of calories needed for my desired meal total from carb dominant and/or fat dominant foods.

Take my breakfast for example:

Whey - 2 Scoops, 220 calories, Protein dominant
Oats - 2 Servings, 300 calories, Carb dominant
Walnuts - 1 Serving, 200 calories, Fat dominant

Total - 720 calories

I definitely have a system, but I also think it is a simple and easy to follow system. Keeping it simple is KEY.

[muffinman1996]

will be watching this thread closly for you have the physic i want!

[ian0789]

In for this one! Your cut pics look great! Going to have to take a read on that as well

[TBU720]

The difference from week 1 to week 2 is hilarious. How much did you lose?

Good job.

[2020Wellness]

The difference from week 1 to week 2 is hilarious. How much did you lose?

Good job.

I really don't remember, 2lbs maybe. The total loss from start to finish was 15-18lbs or so.

Thanks!

[2020Wellness]

In for this one! Your cut pics look great! Going to have to take a read on that as well

There is a thread in the photo section where you can check out more details.

[2020Wellness]

will be watching this thread closly for you have the physic i want!

I sent you a PM.

[bappz08]

Ezekiel Bread, such godly bread, literally.

[2020Wellness]

Ezekiel Bread, such godly bread, literally.

You're gonna see alot of Ezekiel bread in my pics. 9 slices a day minimum is my expectation.

[bappz08]

You're gonna see alot of Ezekiel bread in my pics. 9 slices a day minimum is my expectation.

Ya, it's a good on-the-go organic carb.

[rushki]

in for this, good size on ya :D

i'm clean bulking with tasty condiments and little things included.. our breakfast is more or less the same which makes me happy

2 scoops whey
1 cup oats microwaved in 350ml of milk, 2 chocolate wedges from trader joes, 1/2C Kashi Go lean Cereal to top it off. OM NOM NOM

Will be watching for moar food ideas here :]

[Lufias]

im for sure going to watch this thread pretty close as well, because im starting my bulk right now as well.

i have a question.. your a little bigger than what im aiming at, i want to be flexible and bigger, but still lean because im a volleyball player and want to stain lengthy and lean w/ my muscles and such.

my trainer said for my bulk (im 6'3 about 175-178 lbs) i should consume 3-4 thousand calories a day, 200g of protein, 100g of fat and 200-220 g of carbs.. I'm highly active with cardio and free weights as well, not so much with dead lifts or squats; but i guess the question im getting at is if my macros are
cal-3300
fat-80
pro-220
carb-440
is my trainer **** wrong with what i should be consuming? if so, what do you or anyone have an estimate on the amount of cal/fat/pro/carb i should consume?

ALSO how long should i bulk for, then transition to my cut? volleyball starts in march btw

your cut pics look great btw

[FastCatChamp]

Dammit Ryan!!!......Now there is another thread that I have to constantly check.

BTW....AM Breakfast for me was a little different this morning: Ham and Provolone Cheese Tortilla with Greek Yogurt and a Whey Shake with 1% milk (2.0p-2.0c-2.0f = 500 calories).

My plan is to eat 2600/day (up from 2050) everyday with a slightly different layout on training days and non-training days for the macro layout.

Still sticking with the general principles that I learned from your nutritional template. Thanks again for all of the help with my recent cutting diet. I'll see how I get this new routine up and running on my own....but may need your help again.

[2020Wellness]

Dammit Ryan!!!......Now there is another thread that I have to constantly check.

BTW....AM Breakfast for me was a little different this morning: Ham and Provolone Cheese Tortilla with Greek Yogurt and a Whey Shake with 1% milk (2.0p-2.0c-2.0f = 500 calories).

My plan is to eat 2600/day (up from 2050) everyday with a slightly different layout on training days and non-training days for the macro layout.

Still sticking with the general principles that I learned from your nutritional template. Thanks again for all of the help with my recent cutting diet. I'll see how I get this new routine up and running on my own....but may need your help again.

Sounds like a tasty breakfast. It also sounds like you're learning more and more on how to make any food work into your daily plan. That is just what I like to hear!

This thread is gonna be awesome for nutritional advice, mark my words :)

Its going to be tough taking care of two threads, but I'm thinking I'm up for the challenge.

[2020Wellness]

im for sure going to watch this thread pretty close as well, because im starting my bulk right now as well.

i have a question.. your a little bigger than what im aiming at, i want to be flexible and bigger, but still lean because im a volleyball player and want to stain lengthy and lean w/ my muscles and such.

my trainer said for my bulk (im 6'3 about 175-178 lbs) i should consume 3-4 thousand calories a day, 200g of protein, 100g of fat and 200-220 g of carbs.. I'm highly active with cardio and free weights as well, not so much with dead lifts or squats; but i guess the question im getting at is if my macros are
cal-3300
fat-80
pro-220
carb-440
is my trainer **** wrong with what i should be consuming? if so, what do you or anyone have an estimate on the amount of cal/fat/pro/carb i should consume?

ALSO how long should i bulk for, then transition to my cut? volleyball starts in march btw

your cut pics look great btw

I'd start on the low end and work your way up. Without knowing much, I'd put you around 2500 maintenance, so 3000 is a decent place to start for a daily calorie level.

Hit roughly 200g protein, 100g fat, and 325g of carbs to start and see what happens.

I definitely gave you a very rough sketch of what I'd do for you, but it is a solid starting point for you to follow for a month and adjust accordingly. Keep in mind that you MUST stick to the plan if you want to make an accurate adjustment at the end of your month trial period.

Thanks for following,

Ryan

[2020Wellness]

Just finished packing up tomorrow's meals. Long day away from home, lifting, and a few appointments make tupperware my good friend.

[Mr.Cooper69]

Just finished packing up tomorrow's meals. Long day away from home, lifting, and a few appointments make tupperware my good friend.

Got all my tupperware packed for class tomorrow :). Btw, I'm starting GST this week, should be interesting.

[ian0789]

If you don't mind, would it be possible to post all your food at once, took me until now to finally get to see all of the other days eats =P If not no big deal, just makes it easy to follow.

Btw, Loving the ezekeil bread! I eat alot of it my self. How do you like the seeded one? My store just got it in. Going to pick it up next trip to the store. Still had a loaf I need to finish before I buy some more

[2020Wellness]

Got all my tupperware packed for class tomorrow :). Btw, I'm starting GST this week, should be interesting.

Should be awesome for you! GST is a great working program that gives back what you put in.

You should really post up your proposed routine in the GST sticky btw. I'll review it.

[2020Wellness]

If you don't mind, would it be possible to post all your food at once, took me until now to finally get to see all of the other days eats =P If not no big deal, just makes it easy to follow.

Btw, Loving the ezekeil bread! I eat alot of it my self. How do you like the seeded one? My store just got it in. Going to pick it up next trip to the store. Still had a loaf I need to finish before I buy some more

It took you so long because I just edit the meals in as I go. You probably already knew that, but clarifying just in case. From now on you'll always see the full previous day's meals and an update of the present day as I eat them.

I've only had the seeded one, and I love it. Gotta have it warm though. We've got about 6 loafs in the freezer right now. We always keep reserves and buy in bulk.

[2020Wellness]

November 1, 2010

Today I'll be hitting a GST Press workout real hard. I'll get two meals in, hit the gym, and then resume my work day. Bout to eat meal 2 as I type this.

Meal 1: Whey, Oats, Walnuts. Approximately 725 calories.
http://i225.photobucket.com/albums/dd27/deadliftsmith/IMAG0280.jpg

Meal 2: Whey, Ezekiel Bread, Peanut Butter. Approximately 625 calories. Still getting into the habit of taking pics before eating!
http://i225.photobucket.com/albums/dd27/deadliftsmith/IMAG0281.jpg

Post Workout Meal 3: Cottage Cheese, Blueberries, Oats, Walnuts. Approximately 740 calories.
http://i225.photobucket.com/albums/dd27/deadliftsmith/IMAG0282.jpg

Meal 4: Foot Long Oven Roasted Chicken Breast w/ White Bread, Lettuce, Tomato, Pickles, No Cheese, Light/Regular Mayo Mix. Approximately 800 calories........guessing here.
No Picture (Didn't have my phone).

Meal 5: Chicken Breast, Cheddar cheese, Oats, Walnuts. Minimal condiments, BBQ sauce. Approximately 800 calories.
http://i225.photobucket.com/albums/dd27/deadliftsmith/IMAG0283.jpg

Daily Total: 3650 calories

[Anthony21]

Great progrss man. I hope to get to that size one day. Keep the good work up.

[2020Wellness]

Great progrss man. I hope to get to that size one day. Keep the good work up.

Thanks alot Anthony. You know I'll keep working. I've been at this for a decade, I'm not stopping now!

[FastCatChamp]

Ryan...why eat ezekial bread instead of just regular ole whole wheat????? The macros are about the same. I'm in need of an ejucashun on this one.

[jmgittings]

Definitely in. Hope the bulk goes as well as the cut did. Would you mind answering some questions for us less knowledgable??

[2020Wellness]

Definitely in. Hope the bulk goes as well as the cut did. Would you mind answering some questions for us less knowledgable??

This is a Q&A thread as well as a journal. I prefer questions actually, as it gives me a chance to release my brain on the willing!

[Le0n]

Subbed for later.

BTW in currently trying out the GST and I'm noticing great results. Thanks for posting it up man.

[thjones3]

Subbed! Looking forward to some new ideas on how to eat!

[2020Wellness]

Ryan...why eat ezekial bread instead of just regular ole whole wheat????? The macros are about the same. I'm in need of an ejucashun on this one.

I feel that if I have a chance to go with a more natural option, I'm going to choose that option. Most wheat breads are just white bread dyed brown (so I've heard). The flour is so processed in most wheat and white breads. Ezekiel bread is actually 'flourless' bread.

One thing I've noticed since eating it is that I have my energy, am feeling the carb benefits just like regular bread, but don't seem to feel any sugar rush or crashing. My body composition is staying leaner as well and I'm feeling much less bloated when compared to a processed carb meal.

Those are strong selling points for me. My wife had the idea for me to switch to Ezekiel as an exclusive carb source, minus my oats and a few other things. She was on the money, as it is working great.

[2020Wellness]

Subbed for later.

BTW in currently trying out the GST and I'm noticing great results. Thanks for posting it up man.

Thanks Leon. Glad to hear it. Any GST questions you might have can be asked in the GST thread.


Subbed! Looking forward to some new ideas on how to eat!

I'm not sure you're going to find too much variety in here, haha. You'll be surprised how simple I can keep things for long periods of time. Very machine-like sometimes ;)

[FastCatChamp]

Ezekial Bread is in the fridge. Will give it a go.

[2020Wellness]

Ezekial Bread is in the fridge. Will give it a go.

You should look up the bible verse where they talk about Ezekial bread. I believe they say it is made with animal droppings or something, lol. Make sure to keep that stuff refridgerated!

[TBU720]

I totally agree with the Ezekial bread. When I first started getting into BB, I ate Ezekial. Then, I started getting cheap, and I listended to all these people saying "Cals are cals" and "carbs are carbs" and "why not just eat wheat??"

But then I started buying plain old whole grain bread and it just was not the same...honestly maybe this means I have a gluten sensitivity...but if I dont, I definitely notice a difference when eating Ezekial exclusively.

(btw...when I say "ezekial" I mean the Trader Joe's brand of sprouted grain bread)

[2020Wellness]

November 2, 2010

Meal 1: Whey, Oats, Walnuts. Approximately 725 calories.
http://i225.photobucket.com/albums/dd27/deadliftsmith/IMAG0284.jpg

Meal 2: Chicken breast, Cheddar cheese, Ezekiel Bread, Milk. Minimal condiments, BBQ sauce. Approximately 650 calories.
http://i225.photobucket.com/albums/dd27/deadliftsmith/IMAG0285.jpg

Meal 3: Chicken breast, Ezekiel Bread, Peanut Butter. Minimal condiments, Strawberry Jelly. Approximately 675 calories.
http://i225.photobucket.com/albums/dd27/deadliftsmith/IMAG0286.jpg

Meal 4: Tuna, Mayo, Ezekiel Bread, Milk. Minimal condiments, pickles. Approximately 675 calories.
http://i225.photobucket.com/albums/dd27/deadliftsmith/IMAG0287.jpg

Meal 5: Domino's Tuesday Night Tradition. 2 Slices of each Pizza. No clue on calories. Probably 1000 or so.
http://i225.photobucket.com/albums/dd27/deadliftsmith/IMAG0288.jpg

Daily Total: 3725 calories

[FastCatChamp]

November 2, 2010

Meal 1: Whey, Oats, Walnuts. Approximately 725 calories.
http://i225.photobucket.com/albums/dd27/deadliftsmith/IMAG0284.jpg

Whey - 200 Cals, Walnuts 200 Cals , Oats ??? cals. How did you get to 725 here?

[2020Wellness]

Whey - 200 Cals, Walnuts 200 Cals , Oats ??? cals. How did you get to 725 here?

I believe the whey is closer to 225 cals, but I haven't seen a Scivation label in a while. Walnuts 200, yep. That totals me up to 425 at that point. Then I add in 300 calories of oats for a grand total of 725.

Putting it into terms that you're used to;

Meal 1

2 Protein
3 Starch
4 Fat

[alexkoch]

hey Ryan, i noticed that you don't really have foods like pasta, and rice and potatoes in your meal plan.

Those are the three foods i usually eat a lot of (cause it what my parents cook) and i was just wondering if they are a bad option on a bulk? or is there another reason you dont include them?

Should i make a change towards trying to avoid these foods or are they fine for when bulking?

Thanks!

[kelbri90]

that's a splendid post. i like it

[2020Wellness]

hey Ryan, i noticed that you don't really have foods like pasta, and rice and potatoes in your meal plan.

Those are the three foods i usually eat a lot of (cause it what my parents cook) and i was just wondering if they are a bad option on a bulk? or is there another reason you dont include them?

Should i make a change towards trying to avoid these foods or are they fine for when bulking?

Thanks!

Alex,

The reason I don't have those foods is because I'm just not that into them. I don't mind sweet potatoes, but I don't like prepping pasta and rice. They are just kind of a pain for me, so I tend to sway towards things that are simple and easy.

Those foods are fine though!

[Acevedo85]

I like the fact thats the meals are small yet are calorie dense.

whats the breakdown for each meal? carbs, fat, etc

[2020Wellness]

I like the fact thats the meals are small yet are calorie dense.

whats the breakdown for each meal? carbs, fat, etc

I'm definitely not eating popcorn and lettuce to get my calories. My meals are 'down to business' type of meals. Get in, get calories, get out.

I really can't tell you the breakdown, as I don't really go by ultra strict macro numbers. I go with a primary protein source with every meal. I know how many calories I want the meal to contain, and I add in either a primary carb and/or a primary fat source to get to that calorie amount. Right now my meals are between 600-800 calories and I'm shooting for 5 per day.

[mbristow]

Fantastic thread, have bookmarked and will keep up to date on this! Thanks man!
Could someone please provide me an alternative to Oats and Walnuts? Although I don't mind Walnuts, I cannot stand eating oats. I'd like to find an alternative for both (if I can't find an alternative for both, then even an alternative to Oats would be fine..)

Thanks.

[Lufias]

yeah this really is a great thread because it gives us bulkers a general view on what to eat, and how much (depending on your size etc), as well as great motivation factor (for me at least).

keep this up man, im going to be looking at this thread for a while.

[2020Wellness]

Fantastic thread, have bookmarked and will keep up to date on this! Thanks man!
Could someone please provide me an alternative to Oats and Walnuts? Although I don't mind Walnuts, I cannot stand eating oats. I'd like to find an alternative for both (if I can't find an alternative for both, then even an alternative to Oats would be fine..)

Thanks.

Alternatives to oats could be any carb that is known as complex. Sweet potato, yam, ezekiel bread, quinoa, brown rice. I'm sure there are more out there, I'm just not thinking of them right now.

Alternatives to walnuts could be any healthy fat. Almonds, peanuts, pecans, olive oil, avocado, coconut. Once again, there are more out there, I'm just not thinking of them right now.

I can't believe you don't like oats?! They are sooooo good.

[2020Wellness]

November 3, 2010

Meal 1: Whey, Oats, Walnuts. Approximately 725 calories.
http://i225.photobucket.com/albums/dd27/deadliftsmith/IMAG0290.jpg

Meal 2: Domino's Pizza leftovers. Approximately 1000 calories, just a guess. Two out of four cheat meals for the week knocked off the list. Good thing it's GST Squat day!
http://i225.photobucket.com/albums/dd27/deadliftsmith/IMAG0291.jpg

Meal 3: Chicken breast, Bacon, Ezekiel Bread, Peanut Butter. Minimal condiments, BBQ sauce, Strawberry jelly. Approximately 700 calories.
http://i225.photobucket.com/albums/dd27/deadliftsmith/IMAG0292.jpg

Meal 4: Whey, Oats. Approximately 525 calories. No photo as I was in between sessions and had to literally drink my oats in the bathroom. I slammed my shake, rinsed the shaker, dumped the oats in, added water and slammed it. Great preworkout meal, as I worked out 90 minutes later.

Meal 5: Cottage cheese, Milk, Peanut butter. Approximately 650 calories.
http://i225.photobucket.com/albums/dd27/deadliftsmith/IMAG0293.jpg

Daily Total: 3600 Calories

[Jeclavad]

Just one question: Do you ever eat veggies or fruits? If not, why?

[BookMonkey]

Subbed. I love the simplicity in your meals. I love eating simple food, but when it comes to cooking, I love making complex foods. This does not jive well for my pocketbook though. I end up buying things I never use and then it goes bad, or I make too much and regret making it because I didn't want to eat it in the first place, just make it.

I really need to follow your way of function > form. Seems like you only have around a dozen or so ingredients that you use on a daily basis. And the most expensive thing I see there is probably the bread.

I will definitely have questions as the days go on.

[FastCatChamp]

Posting pics of Domino's is cruel and unusual punishement for some of us.

Every Tuesday?????

[2020Wellness]

Just one question: Do you ever eat veggies or fruits? If not, why?

I ate a ton of them on my cut. Getting them in a weakness of mine, but it is not a weakness than has an affect on my progress, so I'm not all that concerned about improving on it. I'll go in spurts with my veggie intake.

If they are in front of my face while prepping my meals, I'll eat them. However, they aren't in front of my face most of the time, so you aren't gonna see them too often.

Should I eat more right now? Yes. Will I? More than likely, no.

[2020Wellness]

Posting pics of Domino's is cruel and unusual punishement for some of us.

Every Tuesday?????

Gotta keep it honest man! I've had dominoes every Tuesday for the past 3 months or so, yep. That includes while I did my cut.

[Acevedo85]

how many carbs are in those slices of bread?

how many carbs are you eating per day btw?

[2020Wellness]

how many carbs are in those slices of bread?

how many carbs are you eating per day btw?

I believe there are 14 carbs per slice. I'm really not eating a huge amount of carbs to be honest. Around 60 or so per meal when you think about it. Five meals per day, 300 carbs or so, nothing crazy. I'm doing very well with my balance between all three macros. My weakness in the past has been to neglect fats, but I'm all over that this time with these PB and J sandwiches and walnuts so often.

I'm up 2lbs in 2 weeks, so I'm eating just about the right amount right now.

[2020Wellness]

November 4, 2010

Meal 1: Whey, Oats, Walnuts. Approximately 725 calories.
http://i225.photobucket.com/albums/dd27/deadliftsmith/IMAG0294.jpg

Meal 2: Chicken breast, Bacon, Ezekiel Bread, Peanut butter. Minimal condiments, BBQ sauce, Strawberry jelly. Approximately 700 calories. This meal is just sooooooo good.
http://i225.photobucket.com/albums/dd27/deadliftsmith/IMAG0295.jpg

Meal 3: Chili, Cheese. Approximately 500 calories.
http://i225.photobucket.com/albums/dd27/deadliftsmith/IMAG0296.jpg

Meal 4: Chicken breast, Ezekial bread, Peanut butter, Green beans. Minimal condiments, Strawberry jelly. Approximately 650 calories.
http://i225.photobucket.com/albums/dd27/deadliftsmith/IMAG0297.jpg

Daily Total: 2575 calories

[Acevedo85]

I believe there are 14 carbs per slice. I'm really not eating a huge amount of carbs to be honest. Around 60 or so per meal when you think about it. Five meals per day, 300 carbs or so, nothing crazy. I'm doing very well with my balance between all three macros. My weakness in the past has been to neglect fats, but I'm all over that this time with these PB and J sandwiches and walnuts so often.

I'm up 2lbs in 2 weeks, so I'm eating just about the right amount right now.

2LBS IN 2 WEEKS?

are you measuring to see if its fat?

[2020Wellness]

2LBS IN 2 WEEKS?

are you measuring to see if its fat?

No, no measuring going on here except the scale and the mirror. It is expected to put a little fat on while bulking. That is something that people have to accept if they want to start putting on quality muscle. If 1/3 of that is muscle, I'm happy with that.

[2020Wellness]

November 5, 2010

Meal 1: Whey, Oats, Walnuts. Approximately 725 calories.
http://i225.photobucket.com/albums/dd27/deadliftsmith/IMAG0298.jpg

Meal 2: Whey, Oats, Milk, Walnuts. Approximately 725 calories.
http://i225.photobucket.com/albums/dd27/deadliftsmith/IMAG0299.jpg

Meal 3: Cottage cheese, Whole wheat pasta. Minimal condiments, Prego sauce. Approximately 650 calories.
http://i225.photobucket.com/albums/dd27/deadliftsmith/IMAG0300.jpg

Meal 4: Chicken breast, Steak, Pineapple, Yams. Approximately 700 calories.
http://i225.photobucket.com/albums/dd27/deadliftsmith/IMAG0301.jpg

Daily Total: 2800 calories

[OrcaLifter]

sub'd.

great thread. looking forward to learning a thing or two.

[2020Wellness]

sub'd.

great thread. looking forward to learning a thing or two.

Thanks man. Hopefully you'll learn 3 or 4 things ;)

[themoose333]

I'm loving this one as well (saw a similar tnation thread wink wink)

Anyway do you do proats for breakfast and post workout? I've been doing this myself and love it!

[2020Wellness]

I'm loving this one as well (saw a similar tnation thread wink wink)

Anyway do you do proats for breakfast and post workout? I've been doing this myself and love it!

I always do oats for breakfast, but not always post workout. I don't have a set post workout meal to be honest.

I typically just make sure to get a solid protein and carb source after my workouts. The addition of fats depends on the day.

[2020Wellness]

November 6, 2010

Meal 1: Whey, Oats, Walnuts. Approximately 725 calories.
http://i225.photobucket.com/albums/dd27/deadliftsmith/IMAG0302.jpg

Meal 2: Steak, Ezekiel Bread, Peanut Butter. Minimal condiments, Strawberry jelly, Steak sauce. Approximately 700 calories.
http://i225.photobucket.com/albums/dd27/deadliftsmith/IMAG0303.jpg

Meal 3: Steak, Shredded Pork, Ezekiel Bread, Peanut Butter. Minimal condiments, Strawberry jelly, Steak sauce. Approximately 700 calories.
http://i225.photobucket.com/albums/dd27/deadliftsmith/IMAG0304.jpg

Meal 4: Cheat meal at a wedding reception. Couple pieces of breaded chicken, carrots, green beans, potatoes, and cake. This was complimented by a couple of beers. I'd have to estimate around 1500 calories for the total reception intake.

Meal 5: Whey. Approximately 225 calories.

Daily total: 3850 calories

[xlb57]

Sub'd for my fellow Minnesotan!

You weigh less than I, but definitely look far larger my man. Must be the camera angles right?

............

Hmmmm, nope - You're just a beast. Good luck bro!

[2020Wellness]

Sub'd for my fellow Minnesotan!

You weigh less than I, but definitely look far larger my man. Must be the camera angles right?

............

Hmmmm, nope - You're just a beast. Good luck bro!

I get that ALL THE TIME. All I can say is I have a tiny frame, but it has been filled with muscle over the past decade.

'You betcha!'

[muffinman1996]

Question to anyone on the thread who might know awnser:

I have there 'meal replacement' protein drinks i got real cheap

The protein -38- grams i belive is around 80% casein 20% isolate

for best results do guys think i should take it preworkout because of the slow digesting protein/ or post?
or possibly half and half?

[feelsg00dmayne]

wouldn't you rather grind up your oats in a blender and drink them? just wondering. other than that, look big man!

[dago85]

i love this thread...good job wellness

[yaz_rulz]

Good work! Keep it up!

[Ryanmckd]

Question to anyone on the thread who might know awnser:

I have there 'meal replacement' protein drinks i got real cheap

The protein -38- grams i belive is around 80% casein 20% isolate

for best results do guys think i should take it preworkout because of the slow digesting protein/ or post?
or possibly half and half?

dont over complicate things, ESPECIALLY at 14 yrs old.

Good thread 2020

[AaronMWDH]

Looking bloody great mate! Keep it up and im looking foward to continue reading, and learning abit along the way :).

[jake1224]

You seem to eat nearly the same thing every day. How's that workin' for you (srs)? The redundancy would just bore me to death.

[2020Wellness]

November 7, 2010

Meal 1: Eggs, Pancakes, Bacon, Potatoes. Minimal condiments, Maple syrup, mushrooms. Approximately 1000 calories. Cheats are spent for the week, which is OK because it's Sunday!
http://i225.photobucket.com/albums/dd27/deadliftsmith/IMAG0305.jpg

Meal 2: Whey, Oats, Walnuts. Approximately 725 calories.
http://i225.photobucket.com/albums/dd27/deadliftsmith/IMAG0306.jpg

Meal 3: Foot Long Chicken Breast Subway. Approximately 1000 calories.
http://i225.photobucket.com/albums/dd27/deadliftsmith/IMAG0307.jpg

Meal 4: Eggs, Potatoes, Milk. Minimal condiments, Ketchup. Approximately 550 calories.
http://i225.photobucket.com/albums/dd27/deadliftsmith/IMAG0308.jpg

Daily total: 3275 calories

[2020Wellness]

You seem to eat nearly the same thing every day. How's that workin' for you (srs)? The redundancy would just bore me to death.

Like I always say, its not like God is creating all of these new NATURAL food sources. Protein sources are limited to chicken, beef, fish, cottage cheese, or whey. Carb sources are limited as well, and I go for convenience, which limits them even more. Fat sources aren't too plentiful either.

When you make the choice to eat for a reason and keep it clean for the majority of the time, you aren't going to have a huge variety of foods.

How is it working out for me? It works out just fine. I've been doing this for years and years with no problems. I like the taste of all my meals, know the calories and general macros that they provide me with, and it makes for very easy shopping and stocking. I don't view food as something to eat for pleasure. I eat it because it puts me one step closer to my goals.

You're 17, so welcome to bodybuilding ;)

[2020Wellness]

Looking bloody great mate! Keep it up and im looking foward to continue reading, and learning abit along the way :).

I want this thread to turn into the 'go to' thread for nutrition questions. Feel free to ask anything you want!

[Acevedo85]

You seem to eat nearly the same thing every day. How's that workin' for you (srs)? The redundancy would just bore me to death.

if you like it, it shouldnt bore you to death;)

Im planning something similar thats got ALL of the foods in one meal.....

Im thinking something along the lines of a burrito filled with chicken or fish, veggies, brown rice or quinoa, fruit, mixed nuts.

[rushki]

this is how it should be done, keep at it bro. Loving this thread and it's style.

Thinking about doing it myself actually, inspired you can say :]

We have same exact style, but i throw in some unnecessary junk, trader joes dark chocolate in my oats + kashi go lean. ***e greek yogurt + CC + sugar free yogurt all mixed in with blue berries and more cereal. Guess it's my dominoes equivalent.

As for the dominoes, so on Tuesday you eat 4 slices, after that each day you also eat 4 slices once a day till it's gone? Kind've a daily controlled cheat to keep you psychologically and tastefully sane? Even though i understand after a certain point it's not even too taxing, more mechanical.

Keep at it man! This is bulking done right at it's best


as for the scripture this is from their site


Inspired by the Holy Scripture verse Ezekiel 4:9., "Take also unto thee Wheat, and Barley, and beans, and lentils, and millet, and Spelt, and put them in one vessel, and make bread of it..."

i'm also going to make the switch over to ezekiel soon! Just gotta find someone who sells it

[MerkyOne]

I just got me some Ezekiel bread yeee after I polished off a tray of Cane's chicken fingers and french fries :S hopefully it'll all go to my deadlifts tomorrow but it probly will end up as part of my winter coat :/

Anyway this thread is awesome and if your calorie measurements are right then I've been underestimating my calorie counts by a lottt since I first tried bulking.

[jake1224]

Like I always say, its not like God is creating all of these new NATURAL food sources. Protein sources are limited to chicken, beef, fish, cottage cheese, or whey. Carb sources are limited as well, and I go for convenience, which limits them even more. Fat sources aren't too plentiful either.

When you make the choice to eat for a reason and keep it clean for the majority of the time, you aren't going to have a huge variety of foods.

How is it working out for me? It works out just fine. I've been doing this for years and years with no problems. I like the taste of all my meals, know the calories and general macros that they provide me with, and it makes for very easy shopping and stocking. I don't view food as something to eat for pleasure. I eat it because it puts me one step closer to my goals.

You're 17, so welcome to bodybuilding ;)

Not trying to attack ya in any way, I've just never seen a log with such "simple" food choices. Most people tend to mix nutrient sources for more diverse meals. You do it differently, with a carb-heavy, protein-heavy, and fat-heavy source at each meal. Definitely interesting to say the least.

[ian0789]

I love this log man! I'd really like to see some more info on your workouts but still good **** man.

As for eating the same thing, I am the same way. If you enjoy your food who gives a sheet if you dont eat different things. My main carb source is Ezekeil Bread, Oats, Banana and Frozen Blueberry. I also eat alot of Acorn Squash during the fall-winter. Once my stash runs out I go back to yams. My Protein in Chicken, Whey and Eggs. Maybe once in a blue moon I buy a steak if I can get a lean one for cheap. My fats are from Almonds / Natty PB as well as my eggs. Now and then I will buy some avocados when they are on sale. And cant forget bags of frozen veggies =P

Other then that my diet is the same thing day after day. It just makes life easy to prep your meals. I eat 2-3 Meals at work M-F. Not going to lie, I don't feel like prepping that many meals just to eat at work and then do it all over again at home. Now and then I will buy something at the store for a treat but its rare. Not going to lie, I could eat Proat's for every meal of the day and still be happy.

[2020Wellness]

if you like it, it shouldnt bore you to death;)

Im planning something similar thats got ALL of the foods in one meal.....

Im thinking something along the lines of a burrito filled with chicken or fish, veggies, brown rice or quinoa, fruit, mixed nuts.

Just one food choice for all your meals?? Thats pretty intense!

[2020Wellness]

this is how it should be done, keep at it bro. Loving this thread and it's style.

Thinking about doing it myself actually, inspired you can say :]

We have same exact style, but i throw in some unnecessary junk, trader joes dark chocolate in my oats + kashi go lean. ***e greek yogurt + CC + sugar free yogurt all mixed in with blue berries and more cereal. Guess it's my dominoes equivalent.

As for the dominoes, so on Tuesday you eat 4 slices, after that each day you also eat 4 slices once a day till it's gone? Kind've a daily controlled cheat to keep you psychologically and tastefully sane? Even though i understand after a certain point it's not even too taxing, more mechanical.

Keep at it man! This is bulking done right at it's best


as for the scripture this is from their site



i'm also going to make the switch over to ezekiel soon! Just gotta find someone who sells it

We just get dominos on Tuesday nights because it is BOGO, and 2 small pizzas is like 8 bucks. My wife doesn't eat much of it, 2 pieces maybe. I'll either eat the rest over two meals that night, or one that night and one the next day. I don't really like eating it twice, but I'm also not gonna throw it away while bulking. I've thrown it away while cutting, but not bulking :)

[2020Wellness]

I just got me some Ezekiel bread yeee after I polished off a tray of Cane's chicken fingers and french fries :S hopefully it'll all go to my deadlifts tomorrow but it probly will end up as part of my winter coat :/

Anyway this thread is awesome and if your calorie measurements are right then I've been overestimating my calorie counts by a lottt since I first tried bulking.

I weigh all my food on a digital scale, even the amount of BBQ sauce I use to spice up my chicken. My calorie counts are going to be pretty accurate. The only thing I don't weigh is my bread. I know the calories by the slice, so no weighing is necessary.

[2020Wellness]

Not trying to attack ya in any way, I've just never seen a log with such "simple" food choices. Most people tend to mix nutrient sources for more diverse meals. You do it differently, with a carb-heavy, protein-heavy, and fat-heavy source at each meal. Definitely interesting to say the least.

I didn't think you were attacking me, trust me. I eat simple, thats about all there is too it. I'm not eating for pleasure, I'm eating to get my calories in.

Just something to think about; there aren't too many foods that provide you with more than one macronutrient unless they are foods that aren't natural. You'll see proteins and fats together in meats or dairy, but that is about it. You basically never see carbs and fats together in nature. You don't see carbs and proteins together in nature too often either. So, by eating clean, with a lean towards naturally occuring food sources, it becomes necessary to eat one type of food for each macronutrient type. That is how I view foods; carb sources, fat sources, or protein sources. Its just soooo much easier to plan and execute proper meals.

[2020Wellness]

I love this log man! I'd really like to see some more info on your workouts but still good **** man.

As for eating the same thing, I am the same way. If you enjoy your food who gives a sheet if you dont eat different things. My main carb source is Ezekeil Bread, Oats, Banana and Frozen Blueberry. I also eat alot of Acorn Squash during the fall-winter. Once my stash runs out I go back to yams. My Protein in Chicken, Whey and Eggs. Maybe once in a blue moon I buy a steak if I can get a lean one for cheap. My fats are from Almonds / Natty PB as well as my eggs. Now and then I will buy some avocados when they are on sale. And cant forget bags of frozen veggies =P

Other then that my diet is the same thing day after day. It just makes life easy to prep your meals. I eat 2-3 Meals at work M-F. Not going to lie, I don't feel like prepping that many meals just to eat at work and then do it all over again at home. Now and then I will buy something at the store for a treat but its rare. Not going to lie, I could eat Proat's for every meal of the day and still be happy.

What would you like to know about my workouts? If you are unaware, I manage the second biggest thread in the workout programs section, which discusses my workout program. ;)

For more information on it, check out www.2020-wellness.com/gst.

[AaronMWDH]

I want this thread to turn into the 'go to' thread for nutrition questions. Feel free to ask anything you want!

Well, I guess my major question is, how exactly do you do your estimations for calorie counting? I read something about weighing, but im still lost :P.

Cheers.

[2020Wellness]

Well, I guess my major question is, how exactly do you do your estimations for calorie counting? I read something about weighing, but im still lost :P.

Cheers.

Here is an example:

Breakfast

I use one flavored packet of oats and one serving of plain oats. I know that the packet is roughly 150 calories. I also know that a serving of plain oats is 150 calories and weighs 40g dry. I dump my flavored packet into my bowl, set the bowl on the scale, add 40g of dry plain oats, and that gives me a known 300 calorie serving of oats.

I then weigh and add a serving of walnuts, which I know weighs 30g and supplies 200 calories because it is listed on the package. Now I have a bowl of oats and walnuts providing me 500 calories.

My whey shake consists of two scoops of whey, which is roughly 225 calories worth, as it says on the container.

I have my meal made and I know that I need to add 500 calories and 225 calories for a total intake of 725 calories.

I use this method for everything. I know how much a serving weighs, how many calories a serving contains, and how many calories of that food I want to eat. I then just have to put foods together which will give me the macronutrients and calories I'm looking for.

Does that help?

[2020Wellness]

November 8, 2010

Meal 1: Whey, Oats, Walnuts. Approximately 725 calories.
http://i225.photobucket.com/albums/dd27/deadliftsmith/IMAG0309.jpg

Meal 2: Cottage cheese, Ezekiel bread, Peanut butter. Approximately 700 calories.
http://i225.photobucket.com/albums/dd27/deadliftsmith/IMAG0310.jpg

Meal 3: Paycheck Bar, SizeOn Intraworkout sample. Approximately 375 calories.
http://i225.photobucket.com/albums/dd27/deadliftsmith/IMAG0311.jpg

Meal 4: Whey, Oats, Walnuts. Approximately 725 calories.
http://i225.photobucket.com/albums/dd27/deadliftsmith/IMAG0294.jpg

Meal 5: Whey, Oats, Walnuts. Approximately 725 calories.
http://i225.photobucket.com/albums/dd27/deadliftsmith/IMAG0312.jpg

Meal 6: Chicken breast, Broccolli, Almonds, Milk. Approximately 700 calories.
http://i225.photobucket.com/albums/dd27/deadliftsmith/IMAG0313.jpg

Daily Total: 3950 calories

[themoose333]

Why don't you ever add your whey into the oatmeal??? So much better than having them separate

[2020Wellness]

Why don't you ever add your whey into the oatmeal??? So much better than having them separate

Personal preference I guess.

I'm not a fan of mixing them. Also, that would drastically drop my water intake for that meal. I'd rather drink a whey shake than a plain glass of water with my oats.

Water intake is a HUGE factor of progress, and if I can sneak more water in somewhere, I'm going to.

[AlexFlores]

how much of oats, cottage cheese, and whey are you using?

[2020Wellness]

how much of oats, cottage cheese, and whey are you using?

2 servings oats, 3 servings cottage cheese, 2 servings whey.

[rushki]

motivated me to do a hardcore healthy post work out meal

oats with cereal and chocolate wedges with shake on the side

looks something like this :]

http://img440.imageshack.us/img440/239/dinneroats.png

stats go carbs/fat/protein/calories/sugar



I'm also liking your traditional pizza eats.. i may replace my ice cream tradition with pizza tradition, as sugar is def my enemy.. whilst pizza is closer to real food... and tastes bomb :]!

[2020Wellness]

November 8, 2010

Meal 1: Whey, Oats, Walnuts. Approximately 725 calories.
http://i225.photobucket.com/albums/dd27/deadliftsmith/IMAG0314.jpg

Meal 2: Chicken breast, Broccolli, Ezekiel Bread, Peanut butter. Approximately 700 calories.
http://i225.photobucket.com/albums/dd27/deadliftsmith/IMAG0315.jpg

Meal 3: Chicken breast, Green beans, Ezekiel Bread, Peanut Butter. Minimal condiments, Strawberry jelly and BBQ sauce. Approximately 700 calories.
http://i225.photobucket.com/albums/dd27/deadliftsmith/IMAG0316.jpg

Meal 4: Paycheck MRP Bars. Approximately 540 calories.
http://i225.photobucket.com/albums/dd27/deadliftsmith/IMAG0317.jpg

Meal 5: Domino's Pizza. Approximately 1000 calories.
http://i225.photobucket.com/albums/dd27/deadliftsmith/IMAG0318.jpg

Total Calories: 3665 Calories

[2020Wellness]

motivated me to do a hardcore healthy post work out meal

oats with cereal and chocolate wedges with shake on the side

looks something like this :]

http://img440.imageshack.us/img440/239/dinneroats.png

stats go carbs/fat/protein/calories/sugar



I'm also liking your traditional pizza eats.. i may replace my ice cream tradition with pizza tradition, as sugar is def my enemy.. whilst pizza is closer to real food... and tastes bomb :]!

Excellent post! Thanks for contributing so much. On that note, its Tuesday!!

[2020Wellness]

T-Minus 105 minutes until Domino's cheat night!

[Ryanmckd]

Your like me, easy to prepare meals!

I've been having toasted tuna and salsa wraps with avo on toast for almost every carb meal for atleast the lasts month haha, love it!

[2020Wellness]

Your like me, easy to prepare meals!

I've been having toasted tuna and salsa wraps with avo on toast for almost every carb meal for atleast the lasts month haha, love it!

Eating big and eating often are not easy tasks, which is why many people can't handle this type of lifestyle. Might as well keep it simple!

[AaronMWDH]

Here is an example:

Breakfast

I use one flavored packet of oats and one serving of plain oats. I know that the packet is roughly 150 calories. I also know that a serving of plain oats is 150 calories and weighs 40g dry. I dump my flavored packet into my bowl, set the bowl on the scale, add 40g of dry plain oats, and that gives me a known 300 calorie serving of oats.

I then weigh and add a serving of walnuts, which I know weighs 30g and supplies 200 calories because it is listed on the package. Now I have a bowl of oats and walnuts providing me 500 calories.

My whey shake consists of two scoops of whey, which is roughly 225 calories worth, as it says on the container.

I have my meal made and I know that I need to add 500 calories and 225 calories for a total intake of 725 calories.

I use this method for everything. I know how much a serving weighs, how many calories a serving contains, and how many calories of that food I want to eat. I then just have to put foods together which will give me the macronutrients and calories I'm looking for.

Does that help?

Yes it does, thank you :).

[Stupidiot]

Is it just me or does it seem like you are overestimating the calories by a lot?

[2020Wellness]

Is it just me or does it seem like you are overestimating the calories by a lot?

Give me an example please.

[2020Wellness]

November 10, 2010

Meal 1: Whey, Oats, Walnuts. Approximately 725 calories.
http://i225.photobucket.com/albums/dd27/deadliftsmith/IMAG0319.jpg

Meal 2: Domino's Pizza. Approximately 1000 calories.
http://i225.photobucket.com/albums/dd27/deadliftsmith/IMAG0318.jpg

Meal 3: Shredded Pork and Chicken breast, Ezekiel bread, Peanut butter, Milk. Minimal condiments, BBQ sauce, Strawberry jelly. Approximately 700 calories.
http://i225.photobucket.com/albums/dd27/deadliftsmith/IMAG0320.jpg

Meal 4: Cottage cheese, Almonds, Raspberries. Approximately 600 calories.
http://i225.photobucket.com/albums/dd27/deadliftsmith/IMAG0322.jpg

Meal 5: Lean beef, Pasta, Prego Sauce. Approximately 850 calories.
http://i225.photobucket.com/albums/dd27/deadliftsmith/IMAG0324.jpg

Daily Total: 3875 Calories

[bamazav]

Is it just me or does it seem like you are overestimating the calories by a lot?
2 slices of Ezekial bread 160 cals
Natural Peanut butter 210cals
6 oz chicken breast 150 cals
1 cup green beans - 40 cals
20 g Strawberry jelly - 50 cals
2tbs BBQ sauce - 32 cals

total calories = 642 He writes, very clearly I might add, "Approximately 700 cals" I estimated servings on the low side in these figures. I would say that it is safe to say that this is "approximately 700 cals" If like me he eats 8 - 10 ounces of chicken, he is spot on.

[2020Wellness]

2 slices of Ezekial bread 160 cals
Natural Peanut butter 210cals
6 oz chicken breast 150 cals
1 cup green beans - 40 cals
20 g Strawberry jelly - 50 cals
2tbs BBQ sauce - 32 cals

total calories = 642 He writes, very clearly I might add, "Approximately 700 cals" I estimated servings on the low side in these figures. I would say that it is safe to say that this is "approximately 700 cals" If like me he eats 8 - 10 ounces of chicken, he is spot on.

Keep in mind that I use 3 slices of Ezekiel bread. Look closely and you'll see that. I also go with 8 ounces of meat when I have it. You're spot on when you figure in that 3rd slice of bread.

Thanks! Repped.

[2020Wellness]

Yes it does, thank you :).

Thats what I'm here for.

[BleedCardio]

Awesome log man, repped. One of these days I'll bulk for real and will be refering back to this log and will be following along in the mean time. DO you plan on posting progress pics as you go, or when the bulk is finished?

[2020Wellness]

Awesome log man, repped. One of these days I'll bulk for real and will be refering back to this log and will be following along in the mean time. DO you plan on posting progress pics as you go, or when the bulk is finished?

I should really be taking the weekly progress pics to match the food pics huh? I'll probably take one this coming Monday. Right now I'm 3 pounds up since upping the calorie intake.

Thanks, and reps returned.

[Chronicles]

what do you marinate your chicken breast with?

[2020Wellness]

what do you marinate your chicken breast with?

99% of the time, nothing. There have been a few meals lately that have been marinated, but I don't know what they were marinated in, as I didn't make them. Nothing too high in cals, as my wife takes macros into consideration when making meals for me.

[2020Wellness]

November 11, 2010

Meal 1: Whey, Oats, Walnuts. Approximately 725 calories.
No pic today, was in a rush.

Meal 2: Cottage cheese, banana, almonds. Approximately 675 calories.
http://i225.photobucket.com/albums/dd27/deadliftsmith/IMAG0325.jpg

Meal 3: Lean beef, Mushrooms, Ezekiel bread, Peanut butter. Minimal condiments, Prego and Strawberry jelly. Approximately 725 calories.
http://i225.photobucket.com/albums/dd27/deadliftsmith/IMAG0326.jpg

Meal 4: Eggs, Ezekiel Bread, Peanut Butter. Approximately 700 calories.
No pic of this one.

Meal 5: Cottage cheese, Raspberries, Cheese. Approximately 600 calories.
http://i225.photobucket.com/albums/dd27/deadliftsmith/IMAG0327.jpg

Daily Total: 3425 calories

[Chronicles]

Chicken breast taste so gross plain to me :( . but I'm going to try cottage cheese with fruit and see if that helps get it down.

[2020Wellness]

Chicken breast taste so gross plain to me :( . but I'm going to try cottage cheese with fruit and see if that helps get it down.

Plain isn't for me either. I season, but I don't marinate. I use garlic powder, pepper, onion powder, and other random seasonings that I find in the cupboard.

[2020Wellness]

November 12, 2010

Meal 1: Whey, Oats, Walnuts. Approximately 725 calories.
http://i225.photobucket.com/albums/dd27/deadliftsmith/IMAG0328.jpg

Meal 2: Lean beef, Mushrooms, Ezekiel bread, Peanut butter. Minimal condiments, Prego and Strawberry jelly. Approximately 725 calories.
http://i225.photobucket.com/albums/dd27/deadliftsmith/IMAG0329.jpg

Meal 3: Chicken breast, Bacon, Ezekiel bread, Peanut butter, Lettuce. Minimal condiments, Light french dressing. Approximately 650 calories.
http://i225.photobucket.com/albums/dd27/deadliftsmith/IMAG0330.jpg

Meal 4: Chicken breast, Stuffing, Asparagus. Approximately 550 calories.
http://i225.photobucket.com/albums/dd27/deadliftsmith/IMAG0331.jpg

Meal 5: Cottage cheese, Raspberries, Peanut butter. Approximately 600 calories.
http://i225.photobucket.com/albums/dd27/deadliftsmith/IMAG0332.jpg

Daily Total: 3200 calories

[dago85]

but how do you bring your cottage cheese with you? ok, it's not summer time, but Did you haven't any problems with dissolution?

[2020Wellness]

but how do you bring your cottage cheese with you? ok, it's not summer time, but Did you haven't any problems with dissolution?

Refridgeration sir! I have a fridge at the gym where I train.

[Acevedo85]

op how mnay carbs do you consume per meal?

[2020Wellness]

op how mnay carbs do you consume per meal?

Well, 40-60 is a safe generalization/average.

[riaden]

i love this thread! so simple and so easy!
full credit to you! and thanks for the time your putting into it! :)

[Jippo]

Nice thread man. Started using your program last week and am liking it so far, seeing as you clearly know a thing or two about nutrition as well as lifting i wondered if i could pick your brain. I used keto to lose a lot of weight a couple years ago which left me at the bodyfat seen in my picture. Over the past year i (foolishly) let my friend train me to see how i'd do in powerlifting and my diet got sloppy as hell and i put on more fat than i would of liked. For some reason keto just isn't working for me now in terms of energy levels etc so i'm looking for some advice on a more 'traditional' cut.

When it comes to calories is there a certain way of calculating what you need or is it largely a trial and error thing?
Do you recommend keeping carbs lower than when bulking?
And finally do you recommend eating the same amount of calories on both training days and rest days?

Cheers for any advice, i'll most likely be purchasing the ebook this weekend so i can fine tune my training and when it comes time to bulk i'll definitely be investing in your advice so i don't get all flabby again haha.

[pirateofitaly]

Incredible log so far man, props for that.
I'd like to know though, what're your maintenance calories looking like? It seems as if they're close to mine, which would make this invaluable if I ever cut enough to start bulking.
Again, mad props on this.

[bamazav]

Incredible log so far man, props for that.
I'd like to know though, what're your maintenance calories looking like? It seems as if they're close to mine, which would make this invaluable if I ever cut enough to start bulking.
Again, mad props on this.

You are 15, 6'2 157 and are cutting? Something just doesn't sound right to me.

Oh, this is a great log though.

[2020Wellness]

You are 15, 6'2 157 and are cutting? Something just doesn't sound right to me.

Oh, this is a great log though.

I didn't see him say he is cutting. Keep the nonsense posts out of this thread please. If you have a question about nutrition, fire away. PM the guy if you have a comment for him.

I'd appreciate keeping this thread on point.

[devon0587]

great log, just have to ask, how many lbs are you trying to gain in how many months? i may have missed that...

I'm currently bulking myself eating fairly dirty i guess you can say, but told myself to clean bulk only after i reached 220...what kind of diet would you suggest (as far as protein and cals go) for someone bulking from 220lbs?

[stunna54960]

Great idea for a thread. What is your body weight increase looking like each week? How about your gym progress? I am only about 5-10 pounds heavier than you and when I bulk I am taking down 4000 calories/day minimally on off days and up to 5200 maximally on workout days and I barely put on a pound a week. All your days seemed to be close to 3500 on average so I'm trying to wrap my head around a bulk at that low of an intake.

[ian0789]

Great idea for a thread. What is your body weight increase looking like each week? How about your gym progress? I am only about 5-10 pounds heavier than you and when I bulk I am taking down 4000 calories/day minimally on off days and up to 5200 maximally on workout days and I barely put on a pound a week. All your days seemed to be close to 3500 on average so I'm trying to wrap my head around a bulk at that low of an intake.

Some people just dont need 4-5K calories to bulk =P

[2020Wellness]

November 13, 2010

Meal 1: Whey, Oats, Walnuts. Approximately 725 calories.
http://i225.photobucket.com/albums/dd27/deadliftsmith/IMAG0333.jpg

Meal 2: Chicken breast, Stuffing, Asparagus. Approximately 550 calories.
http://i225.photobucket.com/albums/dd27/deadliftsmith/IMAG0334.jpg

Meal 3: Jess' Chili. Approximately 600 calories.
http://i225.photobucket.com/albums/dd27/deadliftsmith/IMAG0335.jpg

Meal 4: Cottage cheese, Blueberries, Raspberries. Approximately 300 calories.
http://i225.photobucket.com/albums/dd27/deadliftsmith/IMAG0336.jpg

Meal 5: Six Tenders w/ Spicy Garlic Sauce & Fries, Two Margavezas to drink. Guessing 1500 calories.
http://i225.photobucket.com/albums/dd27/deadliftsmith/IMAG0337.jpg

Ended the night by going to The Social Network, which I thought was a great movie.

Daily Total: 3675 calories

[2020Wellness]

Incredible log so far man, props for that.
I'd like to know though, what're your maintenance calories looking like? It seems as if they're close to mine, which would make this invaluable if I ever cut enough to start bulking.
Again, mad props on this.

First off, thanks.

My maintenance sits right around 3000 calories. I think thats about all you really wanted to know, so there you have it!

[2020Wellness]

great log, just have to ask, how many lbs are you trying to gain in how many months? i may have missed that...

I'm currently bulking myself eating fairly dirty i guess you can say, but told myself to clean bulk only after i reached 220...what kind of diet would you suggest (as far as protein and cals go) for someone bulking from 220lbs?

Thanks for posting in here.

I have no set poundage goal, just to get bigger. I am coming off of a cut, and my body really struggles to maintain a 200+ bodyweight without looking sloppy. I know I'll be bumping back up to 200 in the long run.

It is too difficult for me to tell you anything of value just going off of a bodyweight number. When I advise people, I ask them multiple questions about their training, eating habits, and life in general.

Going off of bodyweight alone is just not enough information. That is the problem with many posters on this forum. It has become the norm to give such 'broscience' type advice, which is usually just a shot in the dark. You're typically getting advice from someone you don't even know, who has very little real world experience. Anyone can put their two cents in, and for some reason, the OPs will believe them.

To do it right, it is more than just X bodyweight = X calories.

OK, I'm off my rant now.

[2020Wellness]

Great idea for a thread. What is your body weight increase looking like each week? How about your gym progress? I am only about 5-10 pounds heavier than you and when I bulk I am taking down 4000 calories/day minimally on off days and up to 5200 maximally on workout days and I barely put on a pound a week. All your days seemed to be close to 3500 on average so I'm trying to wrap my head around a bulk at that low of an intake.

I'm not going full bore right off the bat with my bulk. My increase has been very minimal so far, which is what I want. My weight has bumped up 2-3 pounds in total, which would be expected when coming off a lower carb approach and jumping up to carbs with every meal.

Progress in the gym is looking good. Strength is going to increase, which is expected. My workouts are feeling very good, and I notice a positive change in the amount of volume I'm capable of completing.

Barely putting on a pound a week is just fine btw. You're not gonna be gaining anything more than 1/4-1/5lb of muscle a week.

[2020Wellness]

Nice thread man. Started using your program last week and am liking it so far, seeing as you clearly know a thing or two about nutrition as well as lifting i wondered if i could pick your brain. I used keto to lose a lot of weight a couple years ago which left me at the bodyfat seen in my picture. Over the past year i (foolishly) let my friend train me to see how i'd do in powerlifting and my diet got sloppy as hell and i put on more fat than i would of liked. For some reason keto just isn't working for me now in terms of energy levels etc so i'm looking for some advice on a more 'traditional' cut.

When it comes to calories is there a certain way of calculating what you need or is it largely a trial and error thing?
Well, in the beginning it is about making an educated estimation of maintenance, adjusting calorie levels based on the goal at hand, sticking to the plan of action for a month or so, and going from there.

If you've put in the work and gone through this process already, you are ahead of the game. You should have a handle on how your body reacts to certain calorie levels and changing your weight should just become a matter of sticking to a plan.

Do you recommend keeping carbs lower than when bulking?
My personal approach to cutting involves a drop in calories, which comes from a drop in carbs. This is not going to be how everyone does it, but it does work for the majority of people.

And finally do you recommend eating the same amount of calories on both training days and rest days?
Yes, I do. It keeps thing simple for learning about your body and how a set amount of calories affects changes. Dieting does not have to be complicated. If I change anything about training and non-training days, it is the macro ratios. Training days will be higher carb/lower fat. Off days will be lower carb/higher fat. Protein will remain the same every day.

Cheers for any advice, i'll most likely be purchasing the ebook this weekend so i can fine tune my training and when it comes time to bulk i'll definitely be investing in your advice so i don't get all flabby again haha.
I'll look for your order! Since you messaged me, I'll give you a 10% discount on your book. Just make sure you let me know when you order it, so I know who to give the discount to. I'll refund you after your purchase, when I'm sending out your questionaire to get started on your program set up.


See Bold.

Great post, and repped!

[bamazav]

I didn't see him say he is cutting. Keep the nonsense posts out of this thread please. If you have a question about nutrition, fire away. PM the guy if you have a comment for him.

I'd appreciate keeping this thread on point.

Sorry, wasn't trying to create a "nonsense post." I try to look out for the kids as I have seen too many of them given hurtful advise by those who should know better. I was reacting to his
if I ever cut enough to start bulking.... Again, I am sorry, not meaning or trying to hijack your thread.

[OrcaLifter]

man, you're keeping the foods and the methodology pretty simple and straight forward. much better than the way i have been trying to plan/track things. would it be safe to say that your protein calories are sitting at approximately 1/3 of your daily intake?

[2020Wellness]

man, you're keeping the foods and the methodology pretty simple and straight forward. much better than the way i have been trying to plan/track things. would it be safe to say that your protein calories are sitting at approximately 1/3 of your daily intake?

That would be a safe assumption, yes.

I'm getting in anywhere from 55-70g of protein per meal. With 5-6 meals per day, that sets me up for anywhere from 275-420g per day depending on the day and how many meals are consumed. Average would be around 325 I'd say. That would be 1300 calories from protein.

I'd actually have to say my protein intake is more than 1/3 of my calories.

[2020Wellness]

I got two cheats to burn up in a day and a half! What to have.........what to have.....??

[ian0789]

Sushi!!!!

So question for you, how long are you going to keep up your bulk? Month or so, till you are happy with weight gained, or really just going to have some fun with it.

[muffinman1996]

I got two cheats to burn up in a day and a half! What to have.........what to have.....??

awwww ifeel so sorry for you...
haha jk man if i were you though i could go with a hot fudge sunday right about now
maybe an olive garden meal or possibly....
blizzard from DQ

[2020Wellness]

Sushi!!!!

So question for you, how long are you going to keep up your bulk? Month or so, till you are happy with weight gained, or really just going to have some fun with it.


awwww ifeel so sorry for you...
haha jk man if i were you though i could go with a hot fudge sunday right about now
maybe an olive garden meal or possibly....
blizzard from DQ

Well, BW3s it shall be! The date is set, and I'll be eating tenders in about 2 hours :)

As far as how long the bulk will go, probably about 4-5 months or so.

[OG925]

Big fat steak burrito!!!

[2020Wellness]

Big fat steak burrito!!!

Cheat meals accomplished! BW3s and a homemade breakfast this morning. Breakfast was AWESOME! See it below :)

[2020Wellness]

November 14, 2010

Meal 1: Eggs, Bacon, Pancakes, Potatoes. Guessing 1200 calories.
http://i225.photobucket.com/albums/dd27/deadliftsmith/IMAG0338.jpg

Meal 2: Chicken breast, Ezekiel bread, Peanut butter, Prego. Approximately 650 calories.
http://i225.photobucket.com/albums/dd27/deadliftsmith/IMAG0339.jpg

Meal 3: Whey, Pancakes. Minimal condiments, Grade B Maple Syrup. Approximately 700 calories.
http://i225.photobucket.com/albums/dd27/deadliftsmith/IMAG0340.jpg

I'm a little relaxed with my food choices today, but overall nothing to be too ashamed of. The chicken is something Jess made and it would be rude not to eat it. The same goes for the chili I had yesterday too. I made pancakes again for my daughter, so I just tied them into my macros and had some as well. Just one of those days!

Meal 4: Chili. Approximately 600 calories.
http://i225.photobucket.com/albums/dd27/deadliftsmith/IMAG0342.jpg

Daily Total: 3150 calories

[themoose333]

November 14, 2010

Meal 1: Eggs, Bacon, Pancakes, Potatoes. Guessing 1200 calories.


Breakfast of champions! Great presentation, I'm really enjoying this log.

[muffinman1996]

Breakfast of champions! Great presentation, I'm really enjoying this log.

Deff. a breakfast of champs.

Also enjoying the log ...not ganna lie i check it daily

[Kenshinhimora]

First off, thanks.

My maintenance sits right around 3000 calories. I think thats about all you really wanted to know, so there you have it!

3000?? I would have guessed your maintenance be higher... Is my estimate for my maintenance highly over estimated then? I thought mine was ~2800 inclusive of:

3x workouts a week of doing madcow's 5x5 routine, no cardio other than walking to classes etc on campus and my height/weight/age obviously. Do you think mine is much lower then?

[2020Wellness]

3000?? I would have guessed your maintenance be higher... Is my estimate for my maintenance highly over estimated then? I thought mine was ~2800 inclusive of:

3x workouts a week of doing madcow's 5x5 routine, no cardio other than walking to classes etc on campus and my height/weight/age obviously. Do you think mine is much lower then?

I take bodyfat into account when I estimate maintenance calories. Do you have yours? Regardless of your bodyfat, I can tell you that I'd figure you lower than 2800 though.

[Kenshinhimora]

I take bodyfat into account when I estimate maintenance calories. Do you have yours? Regardless of your bodyfat, I can tell you that I'd figure you lower than 2800 though.

around 13-15%

[2020Wellness]

around 13-15%

I'd estimate between 2300 and 2500.

[TreysAnatomy]

Diggin' your log. I actually finally forced myself to finally create a profile to follow this, along with a couple others. Much like you, I'm very basic with my meals. I could live on oatmeal/whey protein. Anyway, I'll have to check out your cut, as I won't be bulking for a bit due to an upcoming surgery (ugh) and a little more fat to lose first. Keep up the good work and thanks for sharing your progress and being so willing to answer questions!

[Kenshinhimora]

I'd estimate between 2300 and 2500.

i'll trust you on it, i've been cutting at 2k now for a few weeks (was at 1400 for a week or two, then 1700 for a week, now 2000) and I'm still losing pretty well at this amount but I have no scale in my apt to see progress based on a number :D repped thanks and keep it up this thread is awesome!

[BTHgen]

i'll trust you on it, i've been cutting at 2k now for a few weeks (was at 1400 for a week or two, then 1700 for a week, now 2000) and I'm still losing pretty well at this amount but I have no scale in my apt to see progress based on a number :D repped thanks and keep it up this thread is awesome!

Why are you cutting at 6'1 157lb?

[blessthefall]

how do you buy your chicken, i notice they are in kind of bite size pieces. are you buying them in a can or do you buy a whole breast and cut it up?

[2020Wellness]

Why are you cutting at 6'1 157lb?

Keep the off topic posts out of this thread please. If you have a question about nutrition, fire away.

PM the guy if you have a comment for him. You know nothing about him, so you have no reason to question his decision.

This thread is about meal planning and nutrition, not questioning someone's decisions. He is asking questions with a goal of increasing his knowledge of his body and how it works, which I respect.

I'd appreciate keeping this thread on point.

[2020Wellness]

how do you buy your chicken, i notice they are in kind of bite size pieces. are you buying them in a can or do you buy a whole breast and cut it up?

I buy my chicken in bulk when its on sale ;) I buy boneless skinless chicken breasts and just cut them up as I make them. I set the pan on the scale and cut in pieces until I'm at the weight I want to eat. I use a scissors to cut them.

I never eat canned chicken.

[2020Wellness]

November 15, 2010

Meal 1: Whey, Oats, Walnuts. Approximately 725 calories.
http://i225.photobucket.com/albums/dd27/deadliftsmith/IMAG0333.jpg

Meal 2: Whey, Oats, Walnuts. Approximately 725 calories. Just gonna use the same pic.
http://i225.photobucket.com/albums/dd27/deadliftsmith/IMAG0333.jpg

Meal 3: Cottage cheese, Raspberries, Oats, Walnuts. Approximately 775 calories.
http://i225.photobucket.com/albums/dd27/deadliftsmith/IMAG0351.jpg

Meal 4: Paycheck Bar, Almonds. Approximately 675 calories.
http://i225.photobucket.com/albums/dd27/deadliftsmith/IMAG0352.jpg

Meal 5: Whey. Approximately 280 calories.
No time for a pic. Quick shake between appointments.

Meal 6: Lean beef, Rice, Tortillas. Minimal condiments, Taco sauce, veggies. Approximately 700 calories.
http://i225.photobucket.com/albums/dd27/deadliftsmith/IMAG0353.jpg

Daily Total: 3900 calories

[2020Wellness]

Here is quick shot from today for those who have asked for some progress pics.

http://i225.photobucket.com/albums/dd27/deadliftsmith/IMAG0349.jpg

[ian0789]

Damn man! Great work! You are looking like one cut monster.

[be.BUILT]

Looking good, I've been looking to find a good diet plan (haven't yet really followed one) and I think I've found the place.

I eat CC almost everyday and was wondering why it stacked so high in calories for you. I've found I always buy low fay cottage cheese.
I take it you recommend normal cottage cheese?

When you have oats+walnuts is this including milk? because it looks like it isn't dry
How many grams oats,walnuts do these meals contain? I realise you said how many servings they are but I'm not really sure how much that is.


thanks in advance!

[LikeAMachine]

I was with you, right up until I saw pizza.


I will be getting some Ezekiel bread though brah. Subbed for later.

You have some interesting food choices.

[strakttt]

do you feel bloated as fck after eating dominos pizza? if so, how long does it usually take to get rid of the water retention

[2020Wellness]

I was with you, right up until I saw pizza.


I will be getting some Ezekiel bread though brah. Subbed for later.

You have some interesting food choices.

Are you saying that planned cheats are off limits? If you are, I have to disagree. I follow a 90% rule, which gives me 3-4 cheat meals per week :)

[2020Wellness]

do you feel bloated as fck after eating dominos pizza? if so, how long does it usually take to get rid of the water retention

Not at all, because I eat carbs all the time. Its not like I'm low carbing it and then all of the sudden introducing carbs.

[2020Wellness]

Looking good, I've been looking to find a good diet plan (haven't yet really followed one) and I think I've found the place.

I eat CC almost everyday and was wondering why it stacked so high in calories for you. I've found I always buy low fay cottage cheese.
I take it you recommend normal cottage cheese?

When you have oats+walnuts is this including milk? because it looks like it isn't dry
How many grams oats,walnuts do these meals contain? I realise you said how many servings they are but I'm not really sure how much that is.


thanks in advance!

I typically eat 1% cottage cheese, and I eat 3 servings at a time (1/2 a container).

As far as my oats go, I eat 80g dry, which is 2 servings, which is 300 calories.

Walnuts consist of one serving, which is 30g dry, which is 200 calories.

I don't use milk in my oats or my whey. I use water out of the faucet (hot for oats, cold for shakes).

That should help you out :) Any other questions, just ask!

[eclipsegsx964me]

Excellent thread definitely one to keep an eye on. Posts like these motivate me to eat more, which will help me lift more, which will help me grow, Thanks a lot.

[muffinman1996]

aww dude looks like you havent put on much fat at all man!
u are a monster, is this an average looking day for you or were you feeling more cut up at the time of the pic ? ...(hope that made some kind of sense)

[2020Wellness]

aww dude looks like you havent put on much fat at all man!
u are a monster, is this an average looking day for you or were you feeling more cut up at the time of the pic ? ...(hope that made some kind of sense)

No, I really haven't fattened up much. My softness is coming from water retention from increased carb intake over my cutting carb intake.

It is an average looking day, yes, its me, haha. I was feeling pretty smooth actually, for the reasons I wrote above. I'm going to be feeling smoother and smoother as the weight increases. I'm enjoying the leanness while it lasts :) I've got veins all over the place right now.

[2020Wellness]

November 16, 2010

Meal 1: Whey, Oats, Walnuts. Approximately 725 calories.
http://i225.photobucket.com/albums/dd27/deadliftsmith/IMAG0354.jpg

Meal 2: Lean beef, Rice, Avocado. Minimal condiments, Guacamole seasoning. Approximately 600 calories.
http://i225.photobucket.com/albums/dd27/deadliftsmith/IMAG0355.jpg

Meal 3: Chicken breast, Bacon, Ezekiel bread, Peanut butter. Minimal condiments, Light French dressing, Strawberry jelly. Approximately 650 calories.
http://i225.photobucket.com/albums/dd27/deadliftsmith/IMAG0356.jpg

Meal 4: Cottage cheese, Raspberries, Almonds. Approximately 700 calories.
http://i225.photobucket.com/albums/dd27/deadliftsmith/IMAG0357.jpg

Meal 5: Paycheck Bar, Whey. Approximately 500 calories.
http://i225.photobucket.com/albums/dd27/deadliftsmith/IMAG0358.jpg

Meal 6: 2 McDoubles w/ No mustard, Small Fries. Approximately 1000 calories. One cheat gone!
http://i225.photobucket.com/albums/dd27/deadliftsmith/IMAG0359.jpg

Daily Total: 4175 calories

[Acevedo85]

whats your post workout meal?

[2020Wellness]

whats your post workout meal?

My post workout meal is just another whole food meal. Yesterday it was the cottage cheese, oats, and walnuts meal. I don't have a specific post workout meal, which is what I think you're asking. I just eat another standard meal when I'm due up.

[2020Wellness]

No Dominos tonight. Trading pizza for a GST squat workout ;) You know I'm getting my pizza tomorrow though! Will add todays meals later tonight.

[DennisR1977]

No Dominos tonight. Trading pizza for a GST squat workout ;) You know I'm getting my pizza tomorrow though! Will add todays meals later tonight.

How much of those 2 pizzas do you eat? What size are they?

[vonhismean]

Looking bigger than your stats say. So am I counting right six meals a day minus 4 cheat meals a week for a total of 5 meals those days?

[45poundbench]

wow man subbing this thread because i'm trying to bulk and am going to steal some of your meals!

feel free to get creative too.. haha cause i'm not to creative );

definitely liking the raspberries/blueberries/cottage cheese, tried it tonight.. i am impressed!

[springdale23]

I was gonna ask you how you eat your oats but i saw a post where you said you use one packet of the flavored stuff and some regular stuff. Is that how you do it? I was wondering cause i cant stand just plain oats all by themselves.

[2020Wellness]

How much of those 2 pizzas do you eat? What size are they?

My wife has 2 pieces, and my kids might have 1 piece, and I eat the rest. They are small pizzas.

[2020Wellness]

I was gonna ask you how you eat your oats but i saw a post where you said you use one packet of the flavored stuff and some regular stuff. Is that how you do it? I was wondering cause i cant stand just plain oats all by themselves.

Yep, that is exactly how I do it. One flavored, one regular serving, walnuts, and water.

[2020Wellness]

November 17, 2010

Meal 1: Whey, Oats, Walnuts. Approximately 725 calories.
http://i225.photobucket.com/albums/dd27/deadliftsmith/IMAG0360.jpg

Meal 2: Whey, Apple. Approximately 350 calories.
No Pic.

Meal 3: Chicken breast, Bacon, Ezekiel bread, Peanut butter. Approximately 650 calories.
http://i225.photobucket.com/albums/dd27/deadliftsmith/IMAG0361.jpg

Meal 4: Cottage cheese, Raspberries, Ezekiel bread, Peanut butter. Minimal condiment, Strawberry jelly. Approximately 625 calories.
http://i225.photobucket.com/albums/dd27/deadliftsmith/IMAG0362.jpg

Meal 5: Dominos Pizza! Guessing 1200 calories.
http://i225.photobucket.com/albums/dd27/deadliftsmith/IMAG0363.jpg

Daily Total: 3550 calories

[neverEnuff89]

This is a Q&A thread as well as a journal. I prefer questions actually, as it gives me a chance to release my brain on the willing!

I can only get regular whole grain bread over here, I dont really know what ezekiel bread is either (what is the difference?). Oh and do you eat peanut butter every day?

[2020Wellness]

I can only get regular whole grain bread over here, I dont really know what ezekiel bread is either (what is the difference?). Oh and do you eat peanut butter every day?

Ezekiel bread is flourless, making it a more complex and natural carb source. Wheat bread will do, but I personally respond much better to Ezekiel.

Yes, I eat peanut butter nearly everyday. It is a very convenient fat source that doesn't require a ton of chewing :)

[rushki]

Here is quick shot from today for those who have asked for some progress pics.

http://i225.photobucket.com/albums/dd27/deadliftsmith/IMAG0349.jpg

sweet baby jesus looking good

bump for one good thread

[adamrochester]

reps to you my friend sick thread !

foods look so inviting !

haha might have to post some of my foods soon when i start my bulk again im cutting now 4 weeks into it

keep it up bro

[neverEnuff89]

Ezekiel bread is flourless, making it a more complex and natural carb source. Wheat bread will do, but I personally respond much better to Ezekiel.

Yes, I eat peanut butter nearly everyday. It is a very convenient fat source that doesn't require a ton of chewing :)

Thanks man!

[2020Wellness]

sweet baby jesus looking good

bump for one good thread

Thanks man, I appreciate the comment.

[2020Wellness]

November 18, 2010

Meal 1: Whey, Oats, Walnuts. Approximately 725 calories.
http://i225.photobucket.com/albums/dd27/deadliftsmith/IMAG0364.jpg

Meal 2: Chicken breast, Bacon, Rice, Milk. Minimal condiments, BBQ Sauce. Approximately 650 calories.
http://i225.photobucket.com/albums/dd27/deadliftsmith/IMAG0365.jpg

Meal 3: Ham, turkey, roast beef, Oat bread, Mayo, Cottage cheese, Berries. Approximately 700 calories.
http://i225.photobucket.com/albums/dd27/deadliftsmith/IMAG0366.jpg

Meal 4: Chicken breast, carrots, celery, Oat bread, Peanut butter. Minimal condiments, Strawberry jelly. Approximately 750 calories.
http://i225.photobucket.com/albums/dd27/deadliftsmith/IMAG0367.jpg

Meal 5: Cottage cheese, Berries, Oat bread, Peanut butter. Minimal condiments, Strawberry jelly. Approximately 675 calories.
http://i225.photobucket.com/albums/dd27/deadliftsmith/IMAG0368.jpg

Daily Total: 3500 calories

[Acevedo85]

one question


what kind of ezekiel bread is this?

because theres a bunch

[2020Wellness]

one question


what kind of ezekiel bread is this?

because theres a bunch

The brand is Food for Life. The variety is Sesame. That is the kind I eat because that is the kind that magically appears in my freezer each week :)

[2020Wellness]

reps to you my friend sick thread !

foods look so inviting !

haha might have to post some of my foods soon when i start my bulk again im cutting now 4 weeks into it

keep it up bro

Your bulking and cutting foods shouldn't really vary that much. The amounts are what changes!

[riaden]

i love this thread :)

[2020Wellness]

November 19, 2010

Meal 1: Whey, Oats, Walnuts. Approximately 725 calories.
http://i225.photobucket.com/albums/dd27/deadliftsmith/IMAG0369.jpg

Meal 2: Whey, Banana, Oat bread. Approximately 650 calories.
No pic. Was in a rush between morning appointments.

Meal 3: Ham, turkey, roast beef, Oat bread, Mayo, Cottage cheese, berries. Approximately 750 calories.
http://i225.photobucket.com/albums/dd27/deadliftsmith/IMAG0370.jpg

Meal 4: Whey, Peanut butter, Ezekiel bread. Approximately 675 calories.
http://i225.photobucket.com/albums/dd27/deadliftsmith/IMAG0371.jpg

Meal 5: Chicken breast, Peppers, Tortillas, Broccoli. Approximately 650 calories.
http://i225.photobucket.com/albums/dd27/deadliftsmith/IMAG0372.jpg

Daily Total: 3450 calories

[2020Wellness]

i love this thread :)

Thanks!

[Woods55]

1st awesome thread
2nd im 18 6'5 and weighing in at just around 179 lbs with i guess between 12-14% bodyfat, I used to be overweight (213 @ 19%) but then dropped it all and now want to bulk because i personally feel like i look like crap since i have no muscle on me,

Im currently eating roughly 2400-2800 calories a day and lifting 5 days a week on a hypertrophy split and might add in cardio just so i limit fat gain some but i was wondering if you think im getting enough calories in to gain weight.

I want to put on as much mass as i can with some fat gain because i already know i can disipline myself to cut but i think im just having mental flashbacks of when i was fat. Do you have any suggestions for me that could help me gain mass and get past this mental roadblock since i find myself obsessively counting calories and i dont want it to consume my life.

Any Help is very much appreciated

[BleedCardio]

do you have a specific gameplan for Thanksgiving next week?

[strakttt]

Are you saying that planned cheats are off limits? If you are, I have to disagree. I follow a 90% rule, which gives me 3-4 cheat meals per week :)


Whats the 90% rule btw?

[Ryanmckd]

Whats the 90% rule btw?

90% Calculated macros high fibre nutritious foods

10% Whatever he wants



5 Meals a day x 7 days a week = 35 meals

10% of 35 = 3.5 meals

[2020Wellness]

Whats the 90% rule btw?

90% of my meals are within my calorie needs and consist of nutritional foods. The other 10% are whatever I want.

I eat about 35 meals per week, so 3.5 meals can be anything I want. That is where the pizza, McDonalds, etc..... comes into play!

It is essentially a way to figure how many PLANNED and CONTROLLED cheats I'm having.

[2020Wellness]

do you have a specific gameplan for Thanksgiving next week?

I'll eat foods that are non-typical for me, but I'm not going to be gorging myself. I don't get anything out of that on Thanksgiving. I'll stick to turkey and stuffing mainly. I don't have a taste for all the sweet stuff. I'll more than likely stick within my macros.......but I'm not promising anything. I've got that 10% rule ;)

[2020Wellness]

1st awesome thread
2nd im 18 6'5 and weighing in at just around 179 lbs with i guess between 12-14% bodyfat, I used to be overweight (213 @ 19%) but then dropped it all and now want to bulk because i personally feel like i look like crap since i have no muscle on me,

Im currently eating roughly 2400-2800 calories a day and lifting 5 days a week on a hypertrophy split and might add in cardio just so i limit fat gain some but i was wondering if you think im getting enough calories in to gain weight.

I want to put on as much mass as i can with some fat gain because i already know i can disipline myself to cut but i think im just having mental flashbacks of when i was fat. Do you have any suggestions for me that could help me gain mass and get past this mental roadblock since i find myself obsessively counting calories and i dont want it to consume my life.

Any Help is very much appreciated

Woods,

First off, congrats on the successful cut! How many calories/day did you eat during your cut?

I feel like you are eating at a great starting calorie intake. The key is to stick to your plan for a month, monitor your bodyweight during that month, and adjust your calorie intake based on your findings.

You NEED to set a definite calorie number, eat that amount consistently, and simply adjust based on how your body adjusts.

I doubt you were eating under planned guidelines when you got fat, so compare apples to oranges.

Does that help you out at all?

[2020Wellness]

Its becoming more and more apparent that I'm starting to normalize my eating to around 3500 calories per day. I'm also gaining slow weight, which is nice.

[Scooter4]

Hey dude where in MN are you from?

[2020Wellness]

Hey dude where in MN are you from?

I'm from the land of the Jolly Green Giant, but I currently live in New Prague. Fairly close to the Twin Cities.

[Kenshinhimora]

are you gonna post your workouts starting anytime?

[Woods55]

Woods,

First off, congrats on the successful cut! How many calories/day did you eat during your cut?

I feel like you are eating at a great starting calorie intake. The key is to stick to your plan for a month, monitor your bodyweight during that month, and adjust your calorie intake based on your findings.

You NEED to set a definite calorie number, eat that amount consistently, and simply adjust based on how your body adjusts.

I doubt you were eating under planned guidelines when you got fat, so compare apples to oranges.

Does that help you out at all?

When I cut I was just starting out with weightlifting and cardio so maybe it was just my body getting into the shape it was supposed to be in but I think it was around 2200 calories with weight training 4 times a week and cardio 7 days a week where i would run at 11 mph for a minute then walk at 3.7-4.0 for a minute and a half for 20 minutes total.

The reason i have a 400 calorie difference is because i live in the dorms in college and eat in the dining hall. It would be better if i could make my own food but foreman grills and hot plates are off-limits there and all i have is a microwave so measuring food is difficult.

You are right though about when i was fat i ate enormous amounts of food and it wasn't exactly healthy but your advice does help some thank you very much

[2020Wellness]

November 20, 2010

Meal 1: Whey, Oats, Walnuts. Approximately 725 calories.
http://i225.photobucket.com/albums/dd27/deadliftsmith/IMAG0373.jpg

Meal 2: Chicken breast, Ezekiel bread, Peanut butter. Minimal condiments, Ham slice, Strawberry jelly. Approximately 650 calories.
http://i225.photobucket.com/albums/dd27/deadliftsmith/IMAG0374.jpg

Meal 3: Lean beef, Pasta, Mushrooms, Prego sauce. Approximately 725 calories.
http://i225.photobucket.com/albums/dd27/deadliftsmith/IMAG0375.jpg

Meal 4: Chicken breast, Tortillas, Cheese blend. Minimal condiments, Salsa, Tomato, Onion. Approximately 700 calories.
http://i225.photobucket.com/albums/dd27/deadliftsmith/IMAG0377.jpg

Meal 5: Cottage cheese, Greek yogurt, Blueberries, Peanut butter. Approximately 650 calories.
http://i225.photobucket.com/albums/dd27/deadliftsmith/IMAG0378.jpg

Daily Total: 3450 calories

[2020Wellness]

are you gonna post your workouts starting anytime?

Thanks for asking. You can learn all about my training method, Growth Stimulus Training, and have me put together a personal GST split for you by reading the content at www.2020-wellness.com/gst.

[2020Wellness]

When I cut I was just starting out with weightlifting and cardio so maybe it was just my body getting into the shape it was supposed to be in but I think it was around 2200 calories with weight training 4 times a week and cardio 7 days a week where i would run at 11 mph for a minute then walk at 3.7-4.0 for a minute and a half for 20 minutes total.

The reason i have a 400 calorie difference is because i live in the dorms in college and eat in the dining hall. It would be better if i could make my own food but foreman grills and hot plates are off-limits there and all i have is a microwave so measuring food is difficult.

You are right though about when i was fat i ate enormous amounts of food and it wasn't exactly healthy but your advice does help some thank you very much

After learning that you cut at 2200, and it worked well, I'd set yourself at 2700 for a month and go from there. Just go with a 33/33/33 P/C/F calorie ratio and call it done.

220g P
220g C
100g F

[Woods55]

Thanks man I really appreciate it
Keep up the good work your log looks great

[muffinman1996]

1st item on muffinman1996's X-mas list is .....

-GST eBook

[2020Wellness]

1st item on muffinman1996's X-mas list is .....

-GST eBook

2nd item, personalized GST program designed by myself. Cost: $0.00 with eBook purchase!

[adamrochester]

Your bulking and cutting foods shouldn't really vary that much. The amounts are what changes!

yeh man thats what im doing still eating my low fat pop corn which i love

only thing im not having is muesli and pasta and not as much fruit the things i have now are more filling than these foods and i can have more of them so i switched them to dif foods

haha lovin the food porn

[2020Wellness]

November 21, 2010

Meal 1: Whey, Oats, Walnuts. Approximately 475 calories.
http://i225.photobucket.com/albums/dd27/deadliftsmith/IMAG0379.jpg

Meal 2: Eggs, Potatoes, Pancakes. Approximately 1000 calories.
http://i225.photobucket.com/albums/dd27/deadliftsmith/IMAG0380.jpg

Meal 3: Dominos. Approximately 1000 calories.
No Pic. Had this for my son's 1st birthday party and was too busy to take a pic. Cheats are now done for the week.

[2020Wellness]

Cheats are done for the week.

I sealed the deal with:

Cheat 1: McDonalds
Cheat 2: Dominos
Cheat 3: Breakfast of Champions
Cheat 4: Dominos

[clerm27]

BY far THE best thread I have ever seen Welness, this is so cool, I check it daily.

I do however have some questions for you regarding your posts:

1). Do you use water or milk in your whey shakes? +what kind of whey do you use?
2). I noticed a big portion of your carbs was from ezekiel bread, how does it taste, and I was always told to try and stay away from too much bread, clearly it works for you. Have I been misinformed?
3). How are your meals spaced apart? 2-3 hours I assume?

Apologize if any of this is a re-post.

Again man, unreal thread.

Cheers

[2020Wellness]

BY far THE best thread I have ever seen Welness, this is so cool, I check it daily.
Awesome compliment. I'll see if I can get you out of the red ;)

I do however have some questions for you regarding your posts:

1). Do you use water or milk in your whey shakes? +what kind of whey do you use?
I use water. Keep in mind that if I used milk, I would list it in my meal contents. I use Scivation whey, 10lbs at a time.

2). I noticed a big portion of your carbs was from ezekiel bread, how does it taste, and I was always told to try and stay away from too much bread, clearly it works for you. Have I been misinformed?
It tastes very wholesome. I'm a big fan of how it tastes. There is really nothing wrong with bread, its all in the portion sizes. I'm not a major fan of heavily processed breads, which is why I like Ezekiel. Ezkiel is actually a flourless bread. You have to keep it cold, which to me says NATURAL.

Depending on the context of your bread discussion, you may or may not have been misinformed.

3). How are your meals spaced apart? 2-3 hours I assume?
I'm eating 5-6 meals per day and I'm awake for about 16 hours. I typically eat every 3 hours. I eat about 30 minutes after waking and then the 3 hour scheduling just starts up. I make it a point to eat right before bed as well.

Apologize if any of this is a re-post.
I wouldn't care if it was. I'm here to answer questions and provide quality information.

Again man, unreal thread.

Cheers
See Bold.

[clerm27]

See Bold.

Thanks a mill for the answers, very informative.

Cheers

[Jippo]

Hey man i was just wondering when you mention cheats, are these substitutes for a typical meal you'd have or added on top? I'm thinking of having 1-2 per week just to keep me sane during my cut haha.

[2020Wellness]

Hey man i was just wondering when you mention cheats, are these substitutes for a typical meal you'd have or added on top? I'm thinking of having 1-2 per week just to keep me sane during my cut haha.

They are NOT added on top of my regular meals. I replace a typical meal with a cheat meal. I am mainly cheating by the type of food I'm eating, not the amount of calories.

[OG925]

special 1st birthday present, his dad cheating on his diet. hahaha

[Jippo]

They are NOT added on top of my regular meals. I replace a typical meal with a cheat meal. I am mainly cheating by the type of food I'm eating, not the amount of calories.

Yeah that's what i figured just thought i'd check. Sometimes that craving for a slice or 2 of pizza is a bitch.

[2020Wellness]

Yeah that's what i figured just thought i'd check. Sometimes that craving for a slice or 2 of pizza is a bitch.

I ate it during my cut too :) Just as much as I do now.

[Jippo]

I've always been of the opinion that if your calories and macros stay at a constant over a period of time then cheats aren't going to completely derail your progress, even when the goal is fat loss. There's being fairly strict and there's being overly dogmatic in my opinion.

[franko man]

awesome thread man!!
foods looking good, all meals look pretty filling to me
and I liked the varieties in your cheats! lol

Just a general nutrition question, what are your thoughts on the irrelevancy of meal timing/frequency such as the IF diet??
I know it is literally impossible for a big man like YOU to consume all that calories in single sitting, but just curious to know what you think about this kinda of "eating whenever as long as you hit your macros" approach??

Keep up the good work!
SUBSCRIBED

[2020Wellness]

November 22, 2010

This is what a day's worth of meals looks like when I'm away from home all day.

http://i225.photobucket.com/albums/dd27/deadliftsmith/IMAG0381.jpg

Daily Total: 3500 calories

[Acevedo85]

i started eating the same way your doing and damn it makes life much easier lol

btw how much fat are you consuming in each meal/in a day?

[riaden]

thanks so much for the time and effort you have put in this thread!

just wondering what you are going to do after the 30days are up?>

[Torcida1911]

****ing beastly man.

[Kazulin]

You should look up the bible verse where they talk about Ezekial bread. I believe they say it is made with animal droppings or something, lol. Make sure to keep that stuff refridgerated!

Hmm, never heard of this bread before..going to have to check it out. Wasn't able to find it at my base's grocery store so I'm going to have to buy it elsewhere. Is it rather expensive for "bread' ?

[DennisR1977]

Hmm, never heard of this bread before..going to have to check it out. Wasn't able to find it at my base's grocery store so I'm going to have to buy it elsewhere. Is it rather expensive for "bread' ?

Price is average here, and it's always in the freezer section.

[Kazulin]

Price is average here, and it's always in the freezer section.

Ahhh alright, thanks

[OrcaLifter]

alright, i am going to have to try ezekiel bread.

[2020Wellness]

awesome thread man!!
foods looking good, all meals look pretty filling to me
and I liked the varieties in your cheats! lol

Just a general nutrition question, what are your thoughts on the irrelevancy of meal timing/frequency such as the IF diet??
I know it is literally impossible for a big man like YOU to consume all that calories in single sitting, but just curious to know what you think about this kinda of "eating whenever as long as you hit your macros" approach??

Keep up the good work!
SUBSCRIBED

I have never experimented with IF, so I can't speak from experience. I have however made great progress with eating on a regular schedule throughout the day. I can't imagine fasting myself to gain weight.....there is something wrong with that line of thinking IMO.

The body prefers homeostasis, which is the opposite of extremes. I feel that by feeding the body regularly throughout the day, homeostasis is kept as constant as possible. Sure, there is the fasting done during sleep, but the body is also not burning near as many calories during sleep. I am hungry every three hours during the day. I am not hungry if I wake up three hours after falling asleep.

That says something intersting. Calorie burning processes are lessened during sleep, keeping the nutrients from your last meal of the day around as long as possible. Is this the body maintaining its nutrient flow homeostasis? I think it is.

I'd really like to know how many people actually adopt IF style nutrition plans as the plan they use for the majority of their life. I am nearly certain that nobody eats IF style for the majority of their life unless they are forced to by their lifestyle (broke, homeless, etc.) I am willing to bet that it is more of a temporary eating style for them, which tells me it is not preferred by the body.

All in all, I'm against IF style diets.

[2020Wellness]

thanks so much for the time and effort you have put in this thread!

just wondering what you are going to do after the 30days are up?>

Who knows. Any suggestions?

[loupenguin]

Dude the IF life style is pretty easy haha, i am against it as well... but am falling for it kind of...

Is easy to eat a **** ton of food, specially if you are eating foods you enjoy haha and when you eat a ton of fat and fibers.... it easily takes a long as time to digest. and fully absorb.

but yea.

Subb;d great log! You are doing the clean bulk the way i wish i could of! Unfortunately for the past 1.5 years, ive wasted lfiting.... i tried to "clean bulk" to only realize ive been cheating myself . I can basically only dirty bulk IMO.

FROM my experience, if you are sore... please make sure you are eating plenty of foods... and the problem is when you eat clean... which people recommend doing for weightloss for a reason.. its tricks the body somewhat. you get full of less caloric dense things and so on, and digestion is slow. For instance when i cleaned bulked, i was not hungry very 3 hours, cuz every 3 hours i was eating otamel peanutbutter or nuts and chicken and so on... that stuff takes time to digest haha.. but yea Good luck, im subbed!

Your meals looks spot on! and Just grow! (im jealous of your self control)

Kashi and their dam pumpkin spice granola bar is getting the best of me haha.


LOU

PS sry for mini rant

[2020Wellness]

Dude the IF life style is pretty easy haha, i am against it as well... but am falling for it kind of...
It might be easy for awhile, but I'd like to know how many people use it for life. I can say with plenty of certainty that over time, they will fall back into the multiple meals per day style.

Is easy to eat a **** ton of food, specially if you are eating foods you enjoy haha and when you eat a ton of fat and fibers.... it easily takes a long as time to digest. and fully absorb.
It does take time, but not a full day.

but yea.

Subb;d great log! You are doing the clean bulk the way i wish i could of! Unfortunately for the past 1.5 years, ive wasted lfiting.... i tried to "clean bulk" to only realize ive been cheating myself . I can basically only dirty bulk IMO.

FROM my experience, if you are sore... please make sure you are eating plenty of foods... and the problem is when you eat clean... which people recommend doing for weightloss for a reason.. its tricks the body somewhat. you get full of less caloric dense things and so on, and digestion is slow. For instance when i cleaned bulked, i was not hungry very 3 hours, cuz every 3 hours i was eating otamel peanutbutter or nuts and chicken and so on... that stuff takes time to digest haha.. but yea Good luck, im subbed!
Digestion is slow because the food is more complex and natural, which means the molecular structure of the carbs mainly, is more complex. The complexity means there are more chemical bonds to break in order for digestion to occur.

Your meals looks spot on! and Just grow! (im jealous of your self control)
Its really not that difficult. The food is tasty and satisfying, and I'm to the point where the effects of the food I'm eating are more important than binging out on junk food.

Kashi and their dam pumpkin spice granola bar is getting the best of me haha.
Kashi isn't on my list of 'liked' brands of foods.

LOU

PS sry for mini rant
See Bold.

Thanks for posting!

[springdale23]

I went to 3 grocery stores and couldnt find ezekiel bread anywhere! Got me frustrated as hell yesterday lol. What kind of supplements other than multi and whey do you take during a bulk if you dont mind me asking.

[2020Wellness]

I went to 3 grocery stores and couldnt find ezekiel bread anywhere! Got me frustrated as hell yesterday lol. What kind of supplements other than multi and whey do you take during a bulk if you dont mind me asking.

I don't take anything else besides a preworkout drink, typically White Flood or Quake 10.0. I do have a container or Jack3d on the way to my house though!

[springdale23]

I don't take anything else besides a preworkout drink, typically White Flood or Quake 10.0. I do have a container or Jack3d on the way to my house though!

Good to know! I love white flood! Thanks for the answer!

[BleedCardio]

anything in particular yu don't like about Kashi, or is it specific products?

[2020Wellness]

anything in particular yu don't like about Kashi, or is it specific products?

Just feels too processed for me. Like they protray it as top quality stuff, but its just the same old cereal thats been around for years and years.

Another thing I hate is the Special K 'protein' bar with something like 5g of protein. Stuff like that makes me laugh.

Zone bars are another one. Their main protein source is 'soy protein nuggets.' WTF is that?!

[muffinman1996]

Just feels too processed for me. Like they protray it as top quality stuff, but its just the same old cereal thats been around for years and years.

Another thing I hate is the Special K 'protein' bar with something like 5g of protein. Stuff like that makes me laugh.

Zone bars are another one. Their main protein source is 'soy protein nuggets.' WTF is that?!

Agreed.

Question: After my leg workout days ive been getting very sore. Not just for the day after but it extends to 2-3 sometimes even feeling it 4 days after. Now i do have wrestling practice on some of these post leg days. Bt im wondering if my workout is maybe too intense? Or what...

normal workout (during season):
-Box squats 4 set
-leg press 4 sets
-Hammy Curls 4 sets
-plyometric jump squats (no weight just squating and jumping as high as possible)
-walking lunges (no weight, high rep)
-stair machine

[Jippo]

I used to get the same problem when i started squatting a lot, the severity should die down after a while, stretching, foam rolling and plenty of water and fish oil used to help speed things along for me personally.

[muffinman1996]

I used to get the same problem when i started squatting a lot, the severity should die down after a while, stretching, foam rolling and plenty of water and fish oil used to help speed things along for me personally.

Thanks for the reply,

[loupenguin]

It you are not a fan of kashi, what are you fan of? something with zero sugar....

jc what brands you are a fan of? :)

[riaden]

Who knows. Any suggestions?

mm not to sure!
cut mabey again? but you just done that!
im not sure!
but please come up with something i like your threads :) repd!!!!!!!!!! :)

[BookMonkey]

It you are not a fan of kashi, what are you fan of? something with zero sugar....

jc what brands you are a fan of? :)

Maybe this is the wrong place, but I thought this thread was about bulking. And you're 5'10" at 130 lbs? Dude, unless you're eating a lot of sugar throughout your day otherwise, then some simple carbs in your cereal is not gonna hurt you. Personally, my morning first meal is usually cottage cheese with a handful of FiberOne Honey Clusters thrown in.

Maybe I'm wrong, but I don't think sugar is your concern...

[Kenshinhimora]

Maybe this is the wrong place, but I thought this thread was about bulking. And you're 5'10" at 130 lbs? Dude, unless you're eating a lot of sugar throughout your day otherwise, then some simple carbs in your cereal is not gonna hurt you. Personally, my morning first meal is usually cottage cheese with a handful of FiberOne Honey Clusters thrown in.

Maybe I'm wrong, but I don't think sugar is your concern...

Wellness prefers keeping this sort of talk out of his thread. If you have something to say about another user, PM him directly. Keep the talk about nutrition / training / relevant stuff.

[BookMonkey]

Wellness prefers keeping this sort of talk out of his thread. If you have something to say about another user, PM him directly. Keep the talk about nutrition / training / relevant stuff.

My bad, force of habit for the Nutrition forum. Won't do it again.

[2020Wellness]

November 23, 2010

Meal 1: Oats, Brown Sugar, Whey, Walnuts. Approximately 800 calories.
http://i225.photobucket.com/albums/dd27/deadliftsmith/IMAG0382.jpg

Meal 2: Whole Eggs, Cheese, Ezekiel Bread. Approximately 650 calories.
http://i225.photobucket.com/albums/dd27/deadliftsmith/IMAG0383.jpg

Meal 3: Chicken breast, Mushrooms, Rice. Minimal condiments, Teriyaki seasoning. Approximately 550 calories.
http://i225.photobucket.com/albums/dd27/deadliftsmith/IMAG0384.jpg

Meal 4: Cottage cheese, Raspberries, Ezekiel bread, Almonds. Approximately 850 calories.
http://i225.photobucket.com/albums/dd27/deadliftsmith/IMAG0385.jpg

Meal 5: Half Pounder, Fries. Minimal condiments, Ketchup. Approximately 1200 calories.
http://i225.photobucket.com/albums/dd27/deadliftsmith/IMAG0386.jpg

Came home from a GST Press Day and just demolished that cheat meal. Probably took 2 minutes to finish it all off!! Sooooo good.

Daily Total: 4050 calories

[2020Wellness]

mm not to sure!
cut mabey again? but you just done that!
im not sure!
but please come up with something i like your threads :) repd!!!!!!!!!! :)

Cut?! Nope, I'm going to keep bulking. Just not sure if I'll keep every meal on here. I'm not just going to bulk for a month. I go for like 6 months at a pop!

[clerm27]

What else did you put in those eggs Wellness? Looks like sausage or something

[TheSmack]

What else did you put in those eggs Wellness? Looks like sausage or something

I was guessing mushrooms, but I may be wrong.