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 ******** 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:


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


Meal 2: Chicken breast, Bacon, Ezekiel bread, Peanut butter. Minimal condiments, BBQ sauce, strawberry jelly. Approximately 650 calories.


Post Workout Meal 3: Whey, Skim Milk, Oats, Banana, Fish Oil. Approximately 650 calories.


Meal 4: Beef roast, Ezekiel bread, Peanut butter. Minimal condiments, BBQ sauce, Strawberry jelly. Approximately 625 calories.


Meal 5: Cottage cheese, blueberries, peanut butter, almonds. Approximately 625 calories.


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 ******** 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

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.


Meal 2: Whey, Ezekiel Bread, Peanut Butter. Approximately 625 calories. Still getting into the habit of taking pics before eating!


Post Workout Meal 3: Cottage Cheese, Blueberries, Oats, Walnuts. Approximately 740 calories.


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.


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!