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05-02-2003, 05:40 PM
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#1 |
Join Date: Feb 2002
Location: Get the Duct Tape...I'm Ripped Again!
Posts: 11,239
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CSH: DP's Headstart
Brief explanation: Every March/Oct.......I usually get very lean (BF in the 5's), just for shits and giggles....I think it also allows me to maintain a lower set point for BF Year-round, seldom going over 8% except during this last group Holiday bulk which I have as yet to recover from...pushed 10%, now near 8%. Then a "little birdie" says to me, DP...why so strict...you don't have to get super lean...you look fine the way you are....so I started a "slow cut" to preserve LBM.....lol
That Ended here: http://www.ironmagazineforums.com/sh...222#post332222 Several reasons...... Not only do I like to be lean...I like to be consistent and disciplined. Since I demand this, and Accountability in those I coach/train...I should be able/ready to perform myself..... My last journal tells of how I was just taunted into a "I'll compete if you compete" situation, and what came out of it..was a discussion between me and w8.....Leah saying, "After I'm tired of sugar in two weeks, why don't you cut w/me untill my July show?" (I will not be competing btw) WELL I HOPE TO HELL SHE TIRES OF SUGAR SOONER THAN THAT !!! Hence...DP's Headstart!  The Culprits: For me, I eat clean and don't cheat.......much, but there are a few things that keep me from greater leaness.. 1) Nuts (WTF is MP thinking when she buys a bags of shelled Macademia nuts, or a big can of cashews...or has 4 jars of Crunchy peanut butter in the Pantry?)...just say mor....er...no DP  2) Cheese...my biggest weakness.....It's freakin everywhere too, not a bad food, but extremely high sodium and calorically dense 3) Alcohol...medicinally for stress reduction....WTF is there so much stress  4) Coffee....it blurrs my definition, with 3 T of cream and then another 15-20 grams of fat in the following meal....not good......guarana seems to be everything coffee is and more 5) Lastly...taste testing.....working with so many low carb goodies, and new bars...., I'm gonna have to trust others and stop the sampling....not only the initial sampling, but the day in day out ripping open of a bar or something open for a customer to try...and then feeling obliged to finish it off instead of wrapping the remainder for the next day, or throwing it away...THIS STOPS NOW (as of Yesterday actually) I'm replacing these culprits with a bit more Flax oil 2T a day.....more Protein, and I estimate calorically a reduction of about 150-200 calories a day as it averages out over a week, ironically carbs will remain close to what they have been, and meals consistent except the small tweaks as mentioned.....this almost could be called "Cleaning Up!" Meal Accountability to follow... DP |
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05-02-2003, 06:17 PM
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#2 |
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Join Date: Feb 2002
Location: Get the Duct Tape...I'm Ripped Again!
Posts: 11,239
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May 1 and 2
May 1st
Meals Water = 4 1 7 egg whites plus one whole egg 4 oz chicken (it should be noted here, that I purchased 10 pounds of ground chicken "Sheltons" through my store, and quanties are subjective) 1/2 grapefruit 2 4 frozen strawberries, 1 T of flax meal, 1 T of flax oil, 2 scoops Muscle Provider, 1 scoop Jay Robb egg protein 3 10 oz Chicken, 5 cups of greens, Drew's dressing 4 Missed  5 Same as meal 3 6 1 T of Cream, 2.5 scoops of Choc Ultrasize ---------------- May 2nd May 1st Meals Water = 4 1 7 egg whites plus one whole egg 4 oz chicken 1/2 grapefruit 2 3 scoops of US, one raw egg 3 10 oz Chicken, 5 cups of greens, Drew's dressing 4 4 frozen strawberries, 1 T of flax meal, 1 T of flax oil, 2 scoops Muscle Provider, 1 scoop Jay Robb egg protein 5 Movie so meal missed, spaced better to accomodate....water held at 4 L on purpose 6 Chicken and salad...or US..TBA More flax and carbs tomorrow, either an apple or oats... DP |
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05-03-2003, 12:20 AM
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#4 |
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Join Date: Feb 2002
Location: Get the Duct Tape...I'm Ripped Again!
Posts: 11,239
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It's OK Jodi, you are always welcome here..
 Low 6's would be fine...my joints hurt, and my skin drys out in the 5's |
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05-03-2003, 05:31 PM
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#5 |
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Join Date: Feb 2002
Location: Get the Duct Tape...I'm Ripped Again!
Posts: 11,239
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So I've been trying to figure how to quantify this.......
I figure I'll average 5 meals a day for 3 days a week, and 6 meals a day for 4 days a week......further, I figure I'll average 300 P on the 5's and 350 on the 6's (less in meal 6) So that makes my average Protein......330/day My carbs will hit 35 for 3 days, 60 for 2 days, and 80 for 2 days, not cycling...more like just the way is goes So that makes my average Carbs....55/day Fat hits 100 3 days a week, 120 4 days.....average fat per day 112 Throw it all together......330 P 55 C and 110 F or 2550 calories a day...I figured previously to DP's headstart...2800/day DP |
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05-03-2003, 05:46 PM
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#6 |
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Join Date: Feb 2002
Location: Get the Duct Tape...I'm Ripped Again!
Posts: 11,239
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Re: May 1 and 2
May 3rd
BW =212 BR (body Report Very full and cut, less sodium from the deleted cheese and nuts is obvious in a very good way Some cravings are leaving Meals Water = 5.5 Meal 1 7 egg whites plus one whole egg 4 oz chicken 1/2 grapefruit Meal 2 4 frozen strawberries, 1 T of flax meal, 1 T of flax oil, 2 scoops Muscle Provider, 1 scoop Jay Robb egg protein Meal 3 10 oz Chicken, 5 cups of greens, Drew's dressing Granny Smith (medium) Meal4 Same as Meal 2 Meal 5 Same as meal 3 No Apple Meal 6 1 T of Cream, 2.5 scoops of Choc Ultrasize DP |
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05-03-2003, 11:05 PM
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#7 | |
Join Date: May 2001
Location: Around.....
Posts: 14,964
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Re: CSH: DP's Headstart
Quote:
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05-05-2003, 01:24 PM
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#8 |
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World's Greatest Lovea
Join Date: Apr 2002
Location: Pimpville
Posts: 2,125
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DP - why 110 g of FAT a day.. if I may ask???
"It is hard to believe a man is telling the truth, when you know you would lie if you were in his shoes."
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05-05-2003, 04:39 PM
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#9 |
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Join Date: Feb 2002
Location: Get the Duct Tape...I'm Ripped Again!
Posts: 11,239
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Actually, when bulking I eat more like 140 F a day....
The main reason is that when I gave up the bulk of sugars and starches in my program over 4 years ago, after being fat all my life, I became lean...I also became a fat "Oxidizer" ...Not having sugars to rely on, my body readily accepts fat as fuel....no loss of energy (increase actually)...and hopefully when I run out of dietary fat, my body says "Hey, we like fat....let's burn some of this guys bodyfat....(and must be working, I'm always cut)" From another post some other reasons: fat satiates, slows gastric emptying, delays gluconeogenesis, the conversion of protein to sugars (it takes about 20 minutes)......and you will have less desire to binge! For more info see threads in the Best Nutritonal Thread section, and articles on the forums main page! |
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05-05-2003, 04:51 PM
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#10 |
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Join Date: Feb 2002
Location: Get the Duct Tape...I'm Ripped Again!
Posts: 11,239
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Re: Re: May 1 and 2
May 4th Running behind...lol
BW =212 BR (body Report) Dry and hard, esp the mornings....less sodium is good...a good time will "ice" this! Meals Water = 4.0 Meal 1 7 egg whites plus one whole egg 4 oz chicken 1/2 grapefruit Meal 2 4 frozen strawberries, 1 T of flax meal, 1 T of flax oil, 2 scoops Muscle Provider, 1 scoop Jay Robb egg protein This meal got pushed back desipte good intentions Meal 3 12 oz Chicken, 5 cups of greens, Drew's dressing Granny Smith (medium) Done w/apples! This meal got pushed backMeal4 Missed Meal 5 Same as meal 3, except 7 oz chicken, 1/2 can of tuna, Newmans No Apple Meal 6 1 T of Cream, 3 scoops of Choc Ultrasize DP |
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05-05-2003, 09:37 PM
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#11 |
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Join Date: Feb 2002
Location: Get the Duct Tape...I'm Ripped Again!
Posts: 11,239
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May 5th
BW =unknown, arrived l8 BR (body Report) Very nice AM again Meals Water = 5.0 Meal 1 7 egg whites plus one whole egg 4 oz chicken 1/2 grapefruit Meal 2 4 frozen strawberries, 1 T of flax meal, 1 T of flax oil, 2 scoops Muscle Provider, 1 scoop Jay Robb egg protein Meal 3 11 oz Chicken, 5 cups of greens, Drew's dressing Meal4 Same as Meal 2..except I figured it was the egg protein that was explosive, not the apple, switched to 3 scoops MP, no flax meal Meal 5 Same as meal 3, except 7 ox chicken, 1/2 can of tuna Meal 6 1 T of Cream, 3 scoops of Choc Ultrasize Tomorrow, apples and SP.....6 L or bust! DP |
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05-06-2003, 08:17 AM
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#12 | |
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Join Date: May 2001
Location: Around.....
Posts: 14,964
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Quote:
ROTF!!!!!  |
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05-06-2003, 11:17 AM
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#13 | |
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World's Greatest Lovea
Join Date: Apr 2002
Location: Pimpville
Posts: 2,125
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Quote:
"It is hard to believe a man is telling the truth, when you know you would lie if you were in his shoes."
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05-06-2003, 09:09 PM
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#14 |
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Join Date: Feb 2002
Location: Get the Duct Tape...I'm Ripped Again!
Posts: 11,239
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Your welcome!
May 6th BW =212 BR (body Report) Finally a little flat, legs got huge though! Meals Water = 5.5 Meal 1 7 egg whites plus one whole egg 6 oz chicken 1/2 grapefruit Meal 2 4 frozen strawberries, 1 T of flax meal, 1 T of flax oil, 3 scoops Muscle Provider Meal 3 10oz Chicken, 5 cups of greens, Drew's dressing tried to eat 6 oz of SP...but I had an accident and 8 all 10 oz....oops Meal 4 Same as Meal 2.. Meal 5 Same as meal 3, plus an apple, no SP Meal 6 1 T of Cream, 3 scoops of Choc Ultrasize DP |
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05-07-2003, 09:02 AM
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#15 |
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World's Greatest Lovea
Join Date: Apr 2002
Location: Pimpville
Posts: 2,125
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Always some frozen strawberries???
"It is hard to believe a man is telling the truth, when you know you would lie if you were in his shoes."
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05-07-2003, 09:06 AM
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#16 |
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Join Date: Feb 2002
Location: Get the Duct Tape...I'm Ripped Again!
Posts: 11,239
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Right now, that's what my program calls for....I usually acclimate in 20-25 days, progress stops, and I change it at that time...those shakes are actually a change from the Ultrasize Pudding I was doing 2 X day.....3 scoops plus a whole egg, sometimes plus 1-3 T of cream.....
My BR today will show that I am getting pleasing results after only 6 days |
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05-08-2003, 08:03 AM
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#17 |
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Join Date: Feb 2002
Location: Get the Duct Tape...I'm Ripped Again!
Posts: 11,239
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May tth
BW = None, Off BR (body Report) Breakthrough, major breakthrough, actually happened 5/6 at bedtime, wanted to confirm, TV light is good My tree trunk leg vascularity has returned....since it wasn't warm at all......I'm positive that means a MM or two change in my legs......they usually run 5-6....I'm afraid I've been at 7-8 since the bulk....lots of cuts always, but veins are so cool Meals Water = 5.0 Want 6 L Meal 1 7 egg whites plus one whole egg 4 oz chicken 1/2 grapefruit Meal 2 4 frozen strawberries, 1 T of flax meal, 1 T of flax oil, 3 scoops Muscle Provider Meal 3 10oz Chicken, 5 cups of greens, Drew's dressing Forgot I had SP and ate an apple, not the same Meal 4 Same as Meal 2..dropped the flax meal, saves paper Meal 5 Same as meal 3, no apple, cajun style groud chicken burger Meal 6 1.5 T of Cream, 3 scoops of Choc Ultrasize DP |
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05-08-2003, 08:07 AM
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#18 |
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Join Date: Feb 2002
Location: Get the Duct Tape...I'm Ripped Again!
Posts: 11,239
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I would also like to report ONE WEEK of total consistency and discipline.....one small incident were MP put some cheese on a salad..about 1.5 oz, otherwise...no coffee, cream, alcohol, cheese, nut's or nut butters, absolutely no sampling....and guess what?
It works DP |
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05-08-2003, 08:10 AM
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#19 |
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Join Date: May 2001
Location: Around.....
Posts: 14,964
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Just so you know...your "head start" is over
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05-08-2003, 08:42 AM
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#20 |
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Join Date: Feb 2002
Location: Get the Duct Tape...I'm Ripped Again!
Posts: 11,239
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Yeah right
Like you can even make it a "day", let alone "week" Try as you may......I was even gonna change this to "DP's Waaaay Ahead", but I think we get the point... Some of us are Good....some of us are ........:lmao: |
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05-08-2003, 08:44 AM
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#21 |
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Join Date: May 2001
Location: Around.....
Posts: 14,964
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Whatever
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05-08-2003, 08:46 AM
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#22 |
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Join Date: Feb 2002
Location: Get the Duct Tape...I'm Ripped Again!
Posts: 11,239
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OK...Bring it! :challange:
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05-08-2003, 08:48 AM
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#23 |
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Join Date: May 2001
Location: Around.....
Posts: 14,964
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I have to finish my protein cookies first
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05-08-2003, 09:25 PM
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#24 |
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Join Date: Feb 2002
Location: Get the Duct Tape...I'm Ripped Again!
Posts: 11,239
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As DP pulls further ahead of the cookie eater!
May 8th
BW = 214 pms, pre-major smackdown BR (body Report) Flat at home, once in the gym, tan and lighting......well I was happy, helluva lat pump Meals Water = 4.0 Want 6 L, too much time alone today, too busy Meal 1 7 egg whites plus one whole egg 4 oz chicken 1/2 grapefruit Meal 2 4 frozen strawberries, 1 T of flax meal, 1 T of flax oil, 3 scoops Muscle Provider Meal was 30 minutes late Meal 3 10oz Chicken, 5 cups of greens, Drew's dressing SP ......meal was 145 minutes late so I 8 all 10 oz Meal 4 Missed  Meal 5 Same as meal 3, apple, groud chicken burger Meal 6 1.5 T of Cream, 3 scoops of Choc Ultrasize DP What sucks now is that I know exactly how I'm gonna tweak this mother, except I have to give it about 2 more weeks first.....lol |
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05-19-2003, 07:09 PM
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#26 |
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Join Date: Feb 2002
Location: Get the Duct Tape...I'm Ripped Again!
Posts: 11,239
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May 9th
BW = 212 BR (body Report) Best it's been and getting better...lot's of cuts...strange how nights are looking better than mornings..holding water? Meals Water = 5.5 Want 6 L Meal 1 7 egg whites plus one whole egg 4 oz chicken 1/2 grapefruit Meal 2 4 frozen strawberries, 1 T of flax meal, 1 T of flax oil, 3 scoops Muscle Provider Meal 3 10oz Chicken, 5 cups of greens, Drew's dressing apple, New Dressing, Smoed Tomato Meal 4 Same as Meal 2.. Meal 5 Same as meal 3, apple Meal 6 1.5 T of Cream, 2 scoops of Choc Ultrasize, 1 of MP DP ----- May 10th BW = 211.25 BR (body Report) Flat.......Bi's got huge, but only during the W/O Meals Water = 6.0  Meal 1 7 egg whites plus one whole egg 4 oz chicken 1/2 grapefruit Meal 2 Ran out of strawberries, 1 T of flax meal, 1 T of flax oil, 3 scoops Muscle Provider Meal 3 10oz Chicken, 5 cups of greens, Drew's dressing apple, New Dressing, Smoed Tomato, apple Meal 4 Same as Meal 2.. Meal 5 Same as meal 3, apple Meal 6 2 T of Cream, 3 scoops of MP, forgot to bring the US home...lol DP ----- May 11th BW = unknown BR (body Report) No mIrrors today HMD Meals Water = 4.0 Meal 1 7 egg whites plus one whole egg 3 oz chicken 1/2 grapefruit..tried to eat a whole one, but gave 1/2 away 1 T of Udo's Meal 2 Chinese...chicken veggie dish, brought two scoops of US, and mixed it 1/2 scoop at a time in a te bowl Meal 3 2 T of Cream, 3 Scoops of US Meal 4 missed Meal 5 Same as "usual" meal 3, apple Meal 6 1 T of Cream, 3 scoops of US DP |
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05-19-2003, 07:16 PM
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#27 |
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Join Date: Feb 2002
Location: Get the Duct Tape...I'm Ripped Again!
Posts: 11,239
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May 12th
BW = 212 BR (body Report) Never went to the tank! Meals Water = 5.0 Meal 1 7 egg whites plus one whole egg 3 oz chicken 1 grapefruit..tried to eat a whole one, but gave 1/2 away Meal 2 5 Strawberries, flax meal and oil, 3 scoops MP Meal 3 10 oz Chicken, greens, dressing, apple Meal 4 2 T cream, 3 US, forgot strawberries at store Meal 5 Same as "usual" meal 3, no apple Meal 6 1 T of Cream, 3 scoops of US DP ----- May 13th BW = 211 BR (body Report) So SO Meals Water = 4.5 Meal 1 7 egg whites plus one whole egg 3 oz chicken 1/2 GF Meal 2 5 Strawberries, flax meal and oil, 3 scoops MP Meal 3 10 oz Chicken, greens, dressing, apple Meal 4 Detour and Isopure Meal 5 Same as "usual" meal 3, no apple Meal 6 1 T of Cream, 3 scoops of US DP ----- May 14th BW = 209.5 BR (body Report) Best it's been and getting better...lot's of cuts...strange how nights are looking better than mornings..holding water? Meals Water = 5.0 Stopping Meal 1 7 egg whites plus one whole egg 3 oz chicken 1/2 grapefruit Meal 2 4 frozen strawberries, 1 T of flax meal, 1 T of flax oil, 3 scoops Muscle Provider Meal 3 10oz Chicken, 5 cups of greens, Drew's dressing, 10 oz SP Meal 4 Same as Meal 2..w/fiber Meal 5 Same as meal 3, protein source 1.5 cans of tuna 9 oz tiotal, apple Meal 6 1.5 T of Cream, 3 scoops of Choc Ultrasize DP |
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05-19-2003, 07:24 PM
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#28 |
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Join Date: Feb 2002
Location: Get the Duct Tape...I'm Ripped Again!
Posts: 11,239
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May 15th
BW = 213.25??? BR (body Report) ...looked off Meals Water = 3.0 Movie agenda Meal 1 7 egg whites plus one whole egg 3 oz turkey sausage 1/2 grapefruit Meal 2 4 frozen strawberries, 1 T of flax meal, 1 T of flax oil, 3 scoops Muscle Provider Meal 3 10oz Chicken, 5 cups of greens, Drew's dressing, apple, forgot I had SP Meal 4 same as 2 Meal 5 50 gram P ABB shake on the way to the movies Meal 6 1.5 T of Cream, 3 scoops of Choc Ultrasize DP -----May 16th BW = 211 BR (body Report) Awesome pumped Meals Water = 3.0 Traveling Meal 1 7 egg whites plus one whole egg 3 oz turkey sausage 1/2 grapefruit Meal 2 4 frozen strawberries, 1 T of flax oil, 3 scoops Muscle Provider Meal 3 10oz Chicken, 5 cups of greens, Drew's dressing, apple, forgot I had SP Meal 4 Isopure drink 40 P Meal 5 Buffet...at least 80 P 20 C 25 F Meal 6 1.5 T of Cream, 3 scoops of Choc Ultrasize, I'm hoping DP --- May 17th BW = ??? BR (body Report) Nice "V" Meals Water = 2.0 Traveling Meal 1 Balance bar and Meal 6 shake, apple Meal 2 Subway salad, double chicken breast Meal 3 Detour bar while driving Meal 4 51 P of salmon, salad, Cheese Meal 5 1.5 T of Cream, 3 scoops of Choc Ultrasize, I'm hoping Hope to be back to normal, except for the Potluck tomorrow night -------- 5/18 4 Meals, nothing bad except too much cheese...and a potluck for meal 4....... DP |
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05-20-2003, 09:48 PM
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#29 |
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Join Date: Feb 2002
Location: Get the Duct Tape...I'm Ripped Again!
Posts: 11,239
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May 19th
BW = 214 Say Cheese! BR (body Report) OK+ Meals Water = 4.5 Meal 1 7 egg whites plus one whole egg 3 oz chicken 1/2 grapefruit Meal 2 4 frozen strawberries, 1 T of flax oil, 3 scoops Muscle , meal is back! Meal 3 10oz Chicken, 5 cups of greens, Drew's dressing Meal 4 Missed Meal 5 Same as 3 plus an apple Meal 6 1.5 T of Cream, 3 scoops of Choc Ultrasize DP ---May 20th BW = 212 BR (body Report) Tight and Cut Meals Water = 5.0 Meal 1 7 egg whites plus one whole egg 4 oz ground turkey 1/2 grapefruit Meal 2 4 frozen strawberries, 1 T of flax oil, 3 scoops Muscle , flax meal is back! Meal 3 10oz Chicken, 5 cups of greens, Drew's dressing Meal 4 Same as 2 Meal 5 Same as 3, except w/shrimp Meal 6 1.5 T of Cream, 3 scoops of Choc Ultrasize DP |
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05-21-2003, 09:06 AM
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#30 |
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Senior Member
Elite Member
Join Date: Dec 2002
Posts: 4,543
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Hey DP,
Just wanted to let you know that I read your journal and appreciate it. It is good for me to see the "rules of IM" put into a diet. There are very few men on this site posting all of their meals and I wish it were not so.
My Carb Cycling Progress - you can't hide from the numbers.
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