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

[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 :]



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.


Meal 2: Chicken breast, Broccolli, Ezekiel Bread, Peanut butter. Approximately 700 calories.


Meal 3: Chicken breast, Green beans, Ezekiel Bread, Peanut Butter. Minimal condiments, Strawberry jelly and BBQ sauce. Approximately 700 calories.


Meal 4: Paycheck MRP Bars. Approximately 540 calories.


Meal 5: Domino's Pizza. Approximately 1000 calories.


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 :]



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.


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


Meal 3: Shredded Pork and Chicken breast, Ezekiel bread, Peanut butter, Milk. Minimal condiments, BBQ sauce, Strawberry jelly. Approximately 700 calories.


Meal 4: Cottage cheese, Almonds, Raspberries. Approximately 600 calories.


Meal 5: Lean beef, Pasta, Prego Sauce. Approximately 850 calories.


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.


Meal 3: Lean beef, Mushrooms, Ezekiel bread, Peanut butter. Minimal condiments, Prego and Strawberry jelly. Approximately 725 calories.


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

Meal 5: Cottage cheese, Raspberries, Cheese. Approximately 600 calories.


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.


Meal 2: Lean beef, Mushrooms, Ezekiel bread, Peanut butter. Minimal condiments, Prego and Strawberry jelly. Approximately 725 calories.


Meal 3: Chicken breast, Bacon, Ezekiel bread, Peanut butter, Lettuce. Minimal condiments, Light french dressing. Approximately 650 calories.


Meal 4: Chicken breast, Stuffing, Asparagus. Approximately 550 calories.


Meal 5: Cottage cheese, Raspberries, Peanut butter. Approximately 600 calories.


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!