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

[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.


Meal 2: Chicken breast, Cheddar cheese, Ezekiel Bread, Milk. Minimal condiments, BBQ sauce. Approximately 650 calories.


Meal 3: Chicken breast, Ezekiel Bread, Peanut Butter. Minimal condiments, Strawberry Jelly. Approximately 675 calories.


Meal 4: Tuna, Mayo, Ezekiel Bread, Milk. Minimal condiments, pickles. Approximately 675 calories.


Meal 5: Domino's Tuesday Night Tradition. 2 Slices of each Pizza. No clue on calories. Probably 1000 or so.


Daily Total: 3725 calories

[FastCatChamp]

November 2, 2010

Meal 1: Whey, Oats, Walnuts. Approximately 725 calories.

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.


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!


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


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.


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.


Meal 2: Chicken breast, Bacon, Ezekiel Bread, Peanut butter. Minimal condiments, BBQ sauce, Strawberry jelly. Approximately 700 calories. This meal is just sooooooo good.


Meal 3: Chili, Cheese. Approximately 500 calories.


Meal 4: Chicken breast, Ezekial bread, Peanut butter, Green beans. Minimal condiments, Strawberry jelly. Approximately 650 calories.


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.


Meal 2: Whey, Oats, Milk, Walnuts. Approximately 725 calories.


Meal 3: Cottage cheese, Whole wheat pasta. Minimal condiments, Prego sauce. Approximately 650 calories.


Meal 4: Chicken breast, Steak, Pineapple, Yams. Approximately 700 calories.


Daily Total: 2800 calories