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

[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.


Meal 2: Chicken breast, Stuffing, Asparagus. Approximately 550 calories.


Meal 3: Jess' Chili. Approximately 600 calories.


Meal 4: Cottage cheese, Blueberries, Raspberries. Approximately 300 calories.


Meal 5: Six Tenders w/ Spicy Garlic Sauce & Fries, Two Margavezas to drink. Guessing 1500 calories.


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.


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


Meal 3: Whey, Pancakes. Minimal condiments, Grade B Maple Syrup. Approximately 700 calories.


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.


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 repped thanks and keep it up this thread is awesome!