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

[zpaintballer]

Going by your pictures, I'd guess you were atleast 215 lbs. good job man

[KyleRipsShit]

This doesn't make much sense to me to be honest. Whey is simply amino acids, just like any other protein source. Whey is not a supplement that was specially designed to be taken right after exercise. Whey is a supplement that is used to increase protein intake at any time of the day. Also, taking whey protein right after a workout is not going to replenish your glycogen levels, as it does not contain glucose.

Whey as opposed to Casein is absorbed significantly more rapidly. Thus why it is preferred post-workout as opposed to ANY other protein source, because the fact is it goes to work faster. This is what I was trying to emphasize. Therefore, it is more effective than any other protein source (liquids proven to be faster than solid foods) when needed immediately, which post-workout is an essential need for muscle building and optimal recovery.

I am not cutting right now, I am bulking. I think you're falling into the broscience a little too much about the glycogen level stuff. I'm not sure you understand it correctly either, as it seems like you're talking about whey being the source for glycogen replenishment, which it isn't. Carbs are the source for glycogen replenishment.

I see what you're saying and you're correct I am wrong about it being a glycogen replenisher, carbs are. What I was trying to figure out is what is best post-workout combo and what should be prioritized more or should they be equally and be hand in hand? - because the fact of the matter your glycogen stores need to be replenished and the most important nutrients, especially for bodybuilding are proteins and carbs. Post-workout a shake and a meal high in protein and calories (bulking) is what I see most of the time. However, a stomach may be bloated when stuffing down a shake and a big meal. I often find it difficult to stomach both simultaneously. Sometimes I eat first then shake later (before bed because I workout at night). Sometimes I drink a shake first and shower, wait a while, and then eat. I am just wondering what should be prioritized, not that one should be done more so or any less so than the next. I am sure there are more people out there who experience this problem as well.


It really sucks when on the go and missing out on one or the other which happens easily to people who've got a lot going on. I sure do miss the times of being able to leisure through with this eating regimen consistently. I miss the recovery it provides when I do do it consistently.I guess ultimately though as long as you get balanced whole foods in your nutrition daily you won't require as much excess supps so it won't matter too much. In this case I was more worried about optimizing nutrient density per meal to the best possible meal, every single meal...

See bold.

[liammccarthy]

See bold.

Whey may be the fastest absorbing protein source but it still takes 3-6 hours for the amino's from whey to hit the bloodstream. To think like this is to not understand how protein gets from the shake you drink to your musclez.. The magical post workout window is more for muscle sparing (anti-catabolic) than muscle building (anabolic).

During a bulk, you are likely in an anabolic state all day so that after a workout the amino's floating around your body are abundant, just as they are abundant the rest of the day as you are eating more calories than your body is expending. Post workout carbs will go towards replenishing glycogen but the protein will just pile on top of the other 200+g of protein you've eaten in the past 24hours.. It will go to work eventually, but not as quick as the carbs will.

[2020Wellness]

Going by your pictures, I'd guess you were atleast 215 lbs. good job man

I've never been that heavy in my whole life, haha. 210 is about my peak so far. My body REALLY doesn't like to be over 205.

[2020Wellness]

December 6, 2010

Day's worth of food:


This is going to be very similar to last Monday's calorie/macro make up. Just want to note that I put this together in about 15 minutes. Nobody can say they don't have time for food prep. That is not a reasonable excuse!

Actually added in this meal when I got home from work. Chicken breast, Prego, Noodles, Salad w/ no Dressing. Approximately 600 calories.


Daily Total: 3800 calories

Also, today's thoughts on 'Training ADD.'

[Live2Fish]

I've really enjoyed following along with this journal. The "Meal By Meal" breakdown has been a great example as to how simple it can be. I've enjoyed following this thread so much because it pretty much mirrors my approach to nutrition, K.I.S.S.!

I'm curious as to how the bulk itself is coming along? You haven't really touched on that.

[JohnBrowne]

Whey may be the fastest absorbing protein source but it still takes 3-6 hours for the amino's from whey to hit the bloodstream. To think like this is to not understand how protein gets from the shake you drink to your musclez.. The magical post workout window is more for muscle sparing (anti-catabolic) than muscle building (anabolic).

During a bulk, you are likely in an anabolic state all day so that after a workout the amino's floating around your body are abundant, just as they are abundant the rest of the day as you are eating more calories than your body is expending. Post workout carbs will go towards replenishing glycogen but the protein will just pile on top of the other 200+g of protein you've eaten in the past 24hours.. It will go to work eventually, but not as quick as the carbs will.

Actually depending on the type and quality of the whey plasma amino acids spike anywhere from 1-2 hours after consumption. Hydrolysates can be even faster.

That being said it's largely irrelevant in any practical context.

[KyleRipsShit]

Still dont feel like my main q was answered. So basically think of protein post workout as a lesser priority then carb intake post workout? Don't work hand in hand? I mean a meal could consist of both carbs and proteins, but whey's (protein as a liquid source) fast absorbance shouldn't be a factor or variable what so ever in figuring out a post workout meal? confused because I definitely have been keeping it as an equally important priority w/ food unless I am malnourished on Carbs and severely low on energy after a workout. I would then eat a meal and supplement whey later. What's your guys take on this? I am sure I am not the only one wondering..

[themoose333]

Video log while driving!? Talk about multitasking, nice food organization today

[JohnBrowne]

Still dont feel like my main q was answered. So basically think of protein post workout as a lesser priority then carb intake post workout? Don't work hand in hand? I mean a meal could consist of both carbs and proteins, but whey's (protein as a liquid source) fast absorbance shouldn't be a factor or variable what so ever in figuring out a post workout meal? confused because I definitely have been keeping it as an equally important priority w/ food unless I am malnourished on Carbs and severely low on energy after a workout. I would then eat a meal and supplement whey later. What's your guys take on this? I am sure I am not the only one wondering..

Unless you train fasted you don't have to worry about the rate of nutrient absorption PWO.

You need carbs + protein PWO. That's all. Food choice is practically irrelevant.

I use whey out of convenience more than anything but whole foods are just fine.

[2020Wellness]

Video log while driving!? Talk about multitasking, nice food organization today

I don't have to hold the phone I set it up in the dash by the speedometer. Hands free vlogging, haha.

[2020Wellness]

Unless you train fasted you don't have to worry about the rate of nutrient absorption PWO.

You need carbs + protein PWO. That's all. Food choice is practically irrelevant.

I use whey out of convenience more than anything but whole foods are just fine.

Good stuff. Plus, its not like your glycogen stores are fully depleted after a workout anyway. Your body isn't in absolute need of glucose at that moment.

As far as ranking, I put protein above carbs for post workout needs.

[2020Wellness]

December 7, 2010

Meal 1: Take a guess Approximately 800 calories.


Meal 2: Chicken breast, Mushrooms, Ezekiel bread, Peanut butter. Approximately 650 calories.


Meal 3: Chicken breast, Almonds. Approximately 525 calories.


Meal 4: Cottage cheese, Blueberries, Grapefruit. Approximately 350 calories.


Meal 4: Domino's Pizza. Approximately 1000 calories.


Daily Total: 3325 calories

[LockeLesnar]

I finally got around to picking up some Ezekial bread. Do you toast it or just warm it up?

[dago85]

do you know rye bread? Ezekial bread is wheat?

[bbavender]

do you know rye bread? Ezekial bread is wheat?

No, ezekial is sprouts its a flourless bread.

[2020Wellness]

I finally got around to picking up some Ezekial bread. Do you toast it or just warm it up?

My wife toasts it, I warm it up.

[2020Wellness]

This is the type of stuff I pass up on a weekly/daily basis!

[LockeLesnar]

Dude you're not cutting you can eat all of those

[2020Wellness]

Dude you're not cutting you can eat all of those

Bulking is just cutting with larger proportions, and vice versa

[bijsanei]

Bulking is just cutting with larger proportions, and vice versa

Ya but im sure you could squeeze one or two into your macros a carb is a carb

[2020Wellness]

Ya but im sure you could squeeze one or two into your macros a carb is a carb

I tend to disagree with that line of thinking, and it pays off.

[2020Wellness]

December 8, 2010

Meal 1: Whey, Oats, Brown Sugar, Walnuts. Approximately 800 calories.


Meal 2: Domino's Pizza. Approximately 1000 calories.


Meal 3: Chicken breast, Salsa, Guacomole. Approximately 400 calories.


Meal 4: Cottage cheese, Blueberries, Grapfruit. Approximately 400 calories.


Meal 5: Chicken breast, Asparagus, Sweet potatoes. Approximately 500 calories.


Daily Total: 3100 calories

[ErickStevens]

Ya but im sure you could squeeze one or two into your macros a carb is a carb

While I agree with this, there's wayyyy more stuff in cookies than just carbs.

[Uk Lifter]

Hey man i wondered if you could take a quick glance over my cutting diet, it's not going to be strictly the same every day but just a rough overview of food choices and macro amounts etc. Cheers.

Meal 1
Oats
Whey

Meal 2-Intra/Post Workout
Whey and Dextrose

Meal 3
Whey
Sweet Potato

Meal 4
Tuna Sandwich

Meal 5+6
Chicken Breast
Broccoli

Meal 7
Cottage Cheese
PB
Berries

Comes out to around 2400 calories, 200g carbs, 260g protein and 70g fats.

[JohnBrowne]

Call me dogmatic but I would MUCH rather eat some ezekiel bread than cookies.

[bbavender]

Call me dogmatic but I would MUCH rather eat some ezekiel bread than cookies.

I 2nd that notion.

[ErickStevens]

Weirdos.

[2020Wellness]

Hey man i wondered if you could take a quick glance over my cutting diet, it's not going to be strictly the same every day but just a rough overview of food choices and macro amounts etc. Cheers.

Meal 1
Oats
Whey

Meal 2-Intra/Post Workout
Whey and Dextrose

Meal 3
Whey
Sweet Potato

Meal 4
Tuna Sandwich

Meal 5+6
Chicken Breast
Broccoli

Meal 7
Cottage Cheese
PB
Berries

Comes out to around 2400 calories, 200g carbs, 260g protein and 70g fats.

Everything looks in check to me. The main thing is that you stick to it for a few weeks to see how well it's working. The main point for you is to hit that 2400 calorie number, day in and day out.

One question though; where are you getting 70g of fat from? All I see is peanut butter for a primary fat source.

[pusher22]

Hey mate, awesome journal - please keep it up!

Just a quick question: when you were cutting beforehand, were you still incorporating the domino's cheats?

P.s. if you decide to cut again, a journal that includes food like this would be great!

Cheers