Thread: CSH: DP's Headstart

May 21st

BW = 211.5

BR (body Report) Good AM, Leg Day, no Tank

Meals

Water = Almost 4.0

Meal 1
7 egg whites plus one whole egg
*8 oz ground turkey (had a refrig accident, forced to eat 8 oz
1/2 grapefruit

Meal 2
4 frozen strawberries, 1 T of flax oil, 3 scoops Muscle , flax meal
Meal 3 10oz Chicken, 5 cups of greens, Drew's dressing

Meal 4

Same as 2, only 2 scoops, Udo's, no flax meal

Meal 5

Same as 3, inc apple


Meal 6
1.5 T of Cream, 3 scoops of Choc Ultrasize,


Timing almost got messed up, how I miss meals....amazing how 15 minutes in one meal, then 1/2 hour in te next meal can screw you up?

Plan:

Rule One: Pee when you can
Rule two: Eat when you can

DP

Thank you gentlemen....and I sincerely hope it helps others. :thankyou:


I find it more challenging to get leaner each time I go about it, not only does the body "Become it's function"...but it adapts most amazingly.

Early cuts, changes could be made farther apart, results would come more dramatically and quickly....new cuts/striations, veins, levels of riptitude everyday. Now, I'm finding that more Consistency and Discipline are required just to see weekly changes....and devi8tion of any kind....where it once could even be called productive and healthful....now work to my detriment.

So a preview of my coming tweak:

(and for more info on the foundation of these ideas, there are two online recordings of Dr. Eric Serrano...if anyone could dig them up...they are very useful once the extraneous BS is sifted through.)

We learned long ago, that as the body "Adapts" every 3-5 weeks to a Nutrional Program"...certain Tweaks are needed (See Tweaks in Nutrition)....we most often use Meal Frequency, Portions, Macronutrient Ratios and Calories, but what we seldom address ) although DP/w8 plans have in the past.....and Dr. Serrano so eloquently states in between cussing, ...lol

...is that often we have to change up more, we have to change the Protein, Carb and Fat food sources themselves. For instance, we may switch a person from heavy cream to flax, or add in Coconut oil, maybe take away fruit (Berries/Apples/grapefruit), in favor of oats and Sweet potato or vice versa....but we often overlooked the Protein Sources themselves...the BB so obsessed w/just getting enough protein..who would think of eating mostly fish, or beef , etc?

So for DP......the coming Tweak

1) No more GF, apples/berries...now to be oats/Sweet potatoes
2) Yolks go as a fat source, flax or Udo's to replace it
3) Prime protein becomes cod/shrimp/tuna/other fish
4) Protein powder changes...TBA
5) No cream, Udo's where there was flax, flax where there was Udo's, coconut oils comes back
6) Meals go to 5...and NO MISSING


DP

May 22th

BW = 211.5

BR (body Report) Wasn't happy..too flat, but cut under tension

Meals

Water = 4.0

Meal 1
6 egg whites plus two whole egg
3 oz chicken
1/2 grapefruit

Meal 2
4 frozen strawberries, 1 T of flax oil, 3 scoops Muscle , flax meal


Meal 3 10oz Chicken, 5 cups of greens, Drew's dressing, apple....90 minutes late :fuck:

Meal 4

missed

Meal 5

Same as 3, no apple, forgot


Meal 6
1.5 T of Cream, 3 scoops of Choc Ultrasize


I h8 missing meals.....freakin customers


Plan:

Rule One: Pee when you can
Rule two: Eat when you can

DP
---------

May 23rd

BW = 212.25

BR (body Report) All came together, looked

Meals

Water = 3.5 Bad

Meal 1
6 egg whites plus two whole egg
3 oz chicken
1/2 grapefruit

Meal 2
4 frozen strawberries, 1 T of flax oil, 3 scoops Muscle , flax meal


Meal 3 10 oz Chicken, 5 cups of greens, Drew's dressing, apple....

Meal 4

Missed again

Meal 5

Same as 3, w/apple, cept 3 oz chicken, 1 can of tuna


Meal 6

I detour, 1 balance...planed carb-up plus out of US...

p.s. Carb-up was successful


--------

May 24th

BW = 212

BR (body Report) Very dry, posed/flexed after W/O...very cut

Meals

Water = 4.0

Meal 1
7 egg whites plus one whole egg
3 oz chicken
1/2 grapefruit

Meal 2

10 oz chicken, dressing, greens w/fresh spinich, apple


Meal 3 Meal 2 usual shake

Meal 4

Missed again

Meal 5

Same as 2, w/apple, 2 oz swiss cheese :badcheeseeater:


Meal 6

Tequila, lemon cyrstal lite water and ice...not proud, just wasted, teen party night at my house.... (more cheese..stopping now)

DP

Now that is looks like I'll make 6 meals:



May 25th

BW = No weigh day

BR (body Report) Sharp w/a tummy...lol

Meals

Water = 5.0

Meal 1
6 whites plus 2 whole eggs 3 oz chicken
1/2 grapefruit

Meal 2
4 frozen strawberries, 1 T of Udo's oil, 3 scoops Muscle Provider , flax meal

Meal 3 10oz Chicken, 5 cups of greens/fresh spinach, Newman's, apple

Meal 4
OK, getting ready for the tweak.......I found a 6 pound tub of Jay Robb Whey (watermelon flavoured, surprisingly good) in my closet, I have 103 pounds of various proteins there...lol

So 2 heaping, level is 24 P...I figure 2 heaping scoops is 55 P, Udo's, flax meal, and it was surperb

Meal 5

Same as 3, inc apple


Meal 6

Jay Robb Whey, cream tonight and either no meal 6 from now on, or 2+ scoops (50-55 P) with Udo's if meal 4 gets missed. Still debating......plan on hitting the gym harder...meal 6 is in limbo


Plan:

Rule One: Pee when you can
Rule two: Eat when you can

DP

Tweak

Shooting for 5=6 L

Meal 1

10 eggwhites
Gonna make some scambled tofu, for the first few days (taco seasoning, tofu)
1/3 to 1/2 cup oats
1 T Udo's (just got a quart for free)


Meal 2

Jay Robb Protein, (Profile, 1 scoop is clean at 24 P, 3.5 C and .5 F, no sugars, stevia sweetened), flax meal, Udo's

However...I have a new oil blend, lemon flavored, fish, flax, borage, maybe primrose and ???..I may try that....or on meal 3 with ACV......

Meal 3

1.5 to 2 cans of tuna ( 55-75 P), greens, dressing, SP 6-8 oz...want to shift to a F/F dressing in 7 days to add one more T of EFA's (I always lose 1/2 a can if I share with MP)

Meal 4

Same as Meal 2, may use flax and not Udo's

Meal 5 50-60 P of Cod/Tuna/Shrimp..greens, Dressing, most likely Newmans...again may shift to EFA's


So the attempt is for 300ish P, 85 C 100 F 2440 cals, no fruit, no cream, no alcohol, no coffee!

(oats may get cut to 1/3 C)

DP

Tofu??? I did think that was something that you would eat? Isn't tofu mayde form soy?

OK...you've got to love first days on a new program:

1) Went to 12 whites, with jumbos, this is a whackload of eggwhite, but it made no sense to leave 2 in the box...now I have to find the research on avidin or biotin or whatever...to see if this is a bad idea (no yolks)

Also, Jumbos are 8 P, so I'm assuming at least 4.1666 P or 50 per dozen...and, they have 8% of the RDA of Vit "A", 4 % RDA of Calcium, and 6% iron per egg.....I'm assuming also that most of this is in the yolk, but I'm calling the company today...I don't want 72% of the RDA of iron with my hematocrit levels!

2) There was no way I was gonna use a 3rd pan to cook the tofu, so unless I pre-cook ths, I may have to try turkey, or something...plus I just learned MP ordered 10 pounds of ground chicken (bad week to give up chicken huh?)

3) While I was cooking, I decided to measure my "Chug" of Udo's..crap it was 4 tsp not 3

Unless I trim the Udo's back....Meal one was/will be 55 P, 30 C (have to add something for the eggs...lol) and 22 F...that's enough for my right leg...lol

Meal 2 and 4 are looking like 60 P 10 C (from the powder) 15 F......Meal 3, 75P 40 C 20 F (no sense in saving 1/2 a can... if I don't get carried away with the EFA's, a big part of this tweak......it should all work out

We are looking like 90 C, unless I discount the eggs...

May 26th

BW - Forgot to weigh

BR (body Report) Semi cut/semi flat

Meals



Meal 1

12 eggwhites
1/2 cup oats
4 tsp Udo's


Meal 2

Jay Robb Protein, (Profile, 1 scoop is clean at 24 P, 3.5 C and .5 F, no sugars, stevia sweetened)

60 P, 1 T Udos, forgot the flax meal

Meal 3

2 cans of tuna , greens, Newmans, SP 6 oz...


Meal 4

Same as Meal 2, plus meal, switched to Bob's Golden from Omega Nutriflax...BIG MISTAKE

Meal 5 60 P of Cod..greens, Newmans



Rule One: Pee when you can
Rule two: Eat when you can


DP

p.s So I figure w/flax meal, and CLA.....+ 120 caloires

What are you using Flax Meal for?

For the obvious reasons that we use fat and fiber, to stabilize insulin, slow gastric emptying, etc.. I normally use a high lignan flax meal, so add in the value of flax lignans


From a w8 post:

Flaxseed—contains 5 grams of soluble fiber per tablespoon; the #1 source of alpha-linolenic acide (ALA), a fatty acid essential for efficient metabolism
3 T. ground flaxseed daily (Greenwood-Robinson)

and from :


http://www.ironmagazineforums.com/sh...282#post164282

Originally posted by w8lifter
Flax Seed and Immune System
Flaxseed contains two components that favourably affect the immune system: alpha-linolenic acid (ALA), an essential omega-3 fatty acid, and lignans, a type of phytoestrogen. These components affect immune cells and mediators of the immune response such as eicosanoids and cytokines. ALA, for example, suppresses the proliferation of peripheral blood mononuclear lymphocytes and the delayed hypersensitivity response to certain antigens.1 Recent research suggests that ALA and lignans in flaxseed modulate the immune response and may play a beneficial role in the clinical management of autoimmune diseases.2, 3
Flaxseed Effects on the Immune System
The ALA component of flaxseed influences immunity -- the body's ability to defend itself successfully against foreign substances -- through its effects on membrane phospholipids and the production of eicosanoids and cytokines. Lignans influence certain mediators of the immune response.

ALA and other omega-3 fatty acids influence the immune response by altering the fatty acid composition of membrane phospholipids, which in turn significantly affects eicosanoid production. ALA in flaxseed increases phospholipid ALA, EPA and DHA levels in mononuclear cells,4 neutrophils,5 lipoproteins,5, 6 and platelets7. This change in membrane phospholipid content results in reduced biosynthesis of arachidonic acid from linoleic acid and decreased production of the proinflammatory eicosanoids, leukotriene B4 (LTB4) and thromboxane A2 (TXA2),9 shown in the Figure. Increasing the ALA and omega-3 fatty acid content of membrane phospholipids enhances the biosynthesis of prostaglandin I3 (PGI3) and other eicosanoids of the 3- and 5-series that are less inflammatory.10

Eicosanoids are a group of biologically active compounds derived from polyunsaturated fatty acids such as arachidonic acid.9 In rats, mice and cynomolgus monkeys, ALA suppresses tissue levels of arachidonic acid and the biosynthesis of eicosanoids, but not to the same extent as EPA and DHA.8, 11, 12 In humans, prostaglandin biosynthesis is also influenced by ALA intake. In one study, six healthy women consumed isocaloric formula diets providing a constant amount of linoleic acid and different amounts of ALA (0%, 4% and 8% of total energy); each formula diet was consumed for two weeks. Total prostaglandin biosynthesis decreased nearly 50% at the highest ALA intake level.13 In a study of a single male subject, the urinary excretion of metabolites of TXA2 and PGI2 decreased 34% during the seven week period in which the subject consumed a mix of flaxseed and canola oils.14 In another study, PGE2 and thromboxane B2 production was inhibited significantly when subjects (28 healthy men) consumed a flaxseed oil-based diet for eight weeks.4

Cytokines are soluble proteins liberated from immune cells in response to injury, infection or exposure to foreign substances.15 Two cytokines that contribute to inflammation are tumour necrosis factor (TNF) and interleukin-1 (IL-1). Both are present in rheumatoid joints and contribute to the tissue pathology of rheumatoid arthritis;16 and they stimulate the release of platelet-activating factor, a potent mediator of inflammation.
The production of TNF and IL-2 by macrophages is influenced by dietary ALA and the ALA to linoleic acid ratio.17 Consumption of a flaxseed-oil based diet for eight weeks, for example, resulted in an inhibition of TNF and IL-1 34 production of about 77-81% in a study of 28 healthy men.4 Several studies have demonstrated significant reductions in TNF and IL-1 levels in humans consuming omega-3 fatty acids.18

Flaxseed may prove useful in the nutritional management of patients with autoimmune diseases. For example, systemic lupus erythematosus (SLE) is an inflammatory disease that occurs mainly in young women. It is characterized by a variety of clinical findings, including inflammation of the kidney (nephritis). Studies show that patients with SLE exhibit increased production of platelet-activating factor (PAF), a mediator of immune response and promoter of platelet aggregation.19
Dietary flaxseed has provided significant benefits in animal models of lupus nephritis and in patients with this condition.3 In one study of nine patients with lupus nephritis, PAF-induced platelet aggregation was inhibited and renal function improved when subjects consumed 15 to 45 g flaxseed/day for four weeks.20 The lignan component of flaxseed is believed to be responsible for this effect.21

Flaxseed favourably influences immune response. The flaxseed component, ALA, alters membrane phospholipids, inhibits arachidonic acid biosynthesis from linoleic acid, inhibits the production of proinflammatory eicosanoids from arachidonic acid, and suppresses lymphocyte proliferation and cytokine production.22, 23 Flaxseed lignans are potent inhibitors of platelet-activating factor, a mediator of inflammation.3 Through these effects, flaxseed has the potential to be used for the treatment of disorders characterized in part by activated lymphocytes and a hyper-stimulated immune response. Such disorders include rheumatoid arthritis, psoriasis, multiple sclerosis and systemic lupus erythematosus.3, 24

References
1. Kelley DS, et al. Am J Clin Nutr. 1991;53:40-46.
2. Blackburn GL. Proc Soc Exp Biol Med. 1992;200:183-188.
3. Parbtani A and Clark WF. In: Flaxseed in Human Nutrition. Cunnane SC and Thompson LU, eds. Champaign, IL: AOCS Press, 1995, pp. 244-260.
4. Caughey GE, et al. Am J Clin Nutr. 1996;63:116-122.
5. Mantzioris E, et al. Am J Clin Nutr. 1994;59:1304-1309.
6. Cunnane SC, et al. Am J Clin Nutr. 1994;61:62-68.
7. Ferrier LK, et al. Am J Clin Nutr. 1995;62:81-86.
8. Whelan J, et al. Lipids. 1991;26:119-126.
9. Wallace JL and Chin BC. Proc Soc Exp Biol Med. 1997;214:192-203.
10. Calder PC, et al. Immunology. 1992;75:108-115.
11. Hwang D. FASEB J. 1989;3:2052-2061.
12. Wu D, et al. Am J Clin Nutr. 1996;63:273-280.
13. Adam O, et al. J Lipid Res. 1986;27:421-426.
14. Ferretti A and Flanagan VP. Prostaglandins Leukot Essent Fatty Acids. 1996;54:451-455.
15. Abbas AK, et al. Cellular and Molecular Immunology. Philadelphia, PA: W. B. Saunders Company, 1994, pp. 9-10, 240-260.
16. Arend WP and Dayer J-M. Arthritis Rheum. 1990;33:305-315.
17. Watanabe S, et al. Life Sci. 1991;48:2013-2020.
18. Endres S. Lipids. 1996;31(Suppl):S239-S242.
19. Tetta C, et al. Int Arch Allergy Appl Immunol. 1990;91:244-256.
20. Clark WF, et al. Kidney Int. 1995;48:475-480.
21. Ingram AJ, et al. Am J Kidney Dis. 1995;25:320-329.
22. Leaf A and Weber PC. N Engl J Med. 1988;318:549-557.
23. Nair SSD, et al. J Nutr. 1997;127:383-393.
24. Blok WL, et al. J Nutr. 1996;126:1515-1533.

and

Originally posted by Mudge
The below study suggests ground flaxseed is on level with nolvadex/tamoxifen.

Thompson LU, Li T, Chen J, Goss PE Nutritional Sciences, University of Toronto, Toronto, ON, Canada; Medical Oncology, Princess Margaret Hospital, Toronto, ON, Canada

Epidemiological studies and biological properties of mammalian lignans derived from plant precursors (phytoestrogens) suggest that they may have anticancer potential. Flaxseed, the richest source of mammalian lignan precursors, has previously been shown to reduce the mammary tumor number and growth of established tumors in rats.

The aim of this study was to examine, in a randomized double blind, placebo controlled, prospective clinical trial, the effects of dietary flaxseed on tumor biology, urinary lignan excretion and side effects in patients with newly diagnosed breast tumors.

Patients were randomized to either a 25g flaxseed containing muffin (6 pre-, 17 post-menopausal) or a control (placebo) muffin (4 pre-, 12 post-menopausal). At initial diagnostic core biopsy and at definitive surgery, (a) tissues were analyzed for rate of tumor cell proliferation(Ki67 labeling index and score), c-erB-2 expression, and estrogen (ER) and progesterone (PR) receptor levels, (b) 24-hr urine samples were collected and analyzed for lignans, and (c) 3-day diet records were analyzed for nutrient intake.

Side effects were monitored. Mean treatment times were 39 and 38 days in the placebo and flaxseed groups, respectively.

In postmenopausal women, significant reductions (21-33%) in Ki67 labeling index (p<.036) and scores (p<.029) and in the c-erB-2 expression (p<.040) were observed in the flaxseed group but not in the placebo group. These changes are comparable to those seen with tamoxifen using similar study protocol. No significant differences in the ER and PR levels and in caloric and macronutrient intakes were seen between groups and between pre- and post- treatment periods.

Significantly higher post-treatment urinary lignan excretion was observed in the flaxseed group compared with placebo and with pre-treatment levels. No significant adverse effects of flaxseed were reported. This study showed, for the first time, the potential of dietary modification with flaxseed and its components such as the lignans, in reducing tumor growth in patients with breast cancer comparable to the effects seen with preoperative tamoxifen.

They used ground flaxseeds in this study (flax meal). You can buy flax meal but it goes bad quickly so the best way in my opinion is grind them in a coffee grinder and throw them in your oatmeal. Before grinding the seed's shell protects it and it will keep that way for a long time--once ground I think you only have roughly 48 hours (could be wrong on that--its something like that) before they go rancid--its cheaper and easier to just buy the seeds and grind them then to buy flaxseed meal


Will Brink:" The implication of the above study is obvious for women, but men reading this should see the clear potential benefits: flax seeds and high lignan flax oil may be a natural anti estrogen as powerful as Nolvadex and would explain why I have seen reductions in gyno in men taking high amounts of flax oil"

also see info in the thread on lignans


DP

Originally posted by Dr. Pain
1) Went to 12 whites, with jumbos, this is a whackload of eggwhite, but it made no sense to leave 2 in the box...now I have to find the research on avidin or biotin or whatever...to see if this is a bad idea (no yolks)

Only if they're raw.

Cooked eggs have the avidin protein deactivited so doesn't hinder biotin absorption.

But be aware of the sodium intake from that many whites - especially if you're eating other salty foods and have a family histroy of high BP.

Thanks but don't you think I know that by now.

I wanted to know what you were putting it in.

Originally posted by Jodi
Thanks but don't you think I know that by now.

LOL

Originally posted by The_Chicken_Daddy
Only if they're raw.

Cooked eggs have the avidin protein deactivited so doesn't hinder biotin absorption.

But be aware of the sodium intake from that many whites - especially if you're eating other salty foods and have a family history of high BP.

Thanks Rob, I refreshed my memory yesterday....still good to know, I was most concerned about the iron content

:cheers:

DP

OK...12 jumbo eggwhites are gagging....looking for condiments starting tomorrow.....at 3/4 gram of sodium from the eggs......probably low sodium condiments....lol

Going back to high lignan flax...anyone want a pound of golden flax meal?

...and I'm noticing changes after only one plus days.......Harder, body feels more fluid, easier movement if that makes sense



May 27th

BW = 211.25

Water = 5.0 L


BR (body Report) Flat, but very tapered

Meals



Meal 1

12 eggwhites
1/2 cup oats
3-4 tsp Udo's


Meal 2

Jay Robb Protein, (Profile, 1 scoop is clean at 24 P, 3.5 C and .5 F, no sugars, stevia sweetened)

60 P, 1 T Udos, high lignan flax meal

Meal 3

2 cans of tuna , greens, Newmans, SP 6 oz...


Meal 4

Same as Meal 2, plus meal

Meal 5 75 P of Cod..greens, Newmans (leftovers)



Rule One: Pee when you can
Rule two: Eat when you can


DP

May 28th

BW = 211

Water = 4.0 L

BR (body Report) Nothing special, no tank, leg day

Meals



Meal 1

12 eggwhites
1/2 cup oats


Forgot the Udo's


Meal 2


60 PP, 4 tsp Udos, dropped the flax meal for now...gas and urges to shit at off times were too insane

Meal 3

2 cans of tuna , greens, Newmans, SP accidentally ate the whole thing 10 oz


Meal 4

Same as Meal 2,

Meal 5

Too lazy for shrimp...tired of tuna 60 P of Chicken...greens, tiny bit of cheese, dressing




Rule One: Pee when you can
Rule two: Eat when you can


DP

Hey, DP, have you tried the egg beaters? They have a SouthWestern flavored now. May be a better way to get down those egg whites.

(a more expensive way, too, unfortunately)

Thanks Pepper.....I get my eggs for free....

(I could use Eggology, my distributor carries this... by the gallon)

http://www.eggology.com/home.htm


Used Herdez green salsa this morning...they rocked

DP

DP...I started to follow this...I'm getting some gr8 info from it...VERY NICE journal

Originally posted by Fit Freak
DP...I started to follow this...I'm getting some gr8 info from it...VERY NICE journal

Thanks !



May 29th

BW = 210

Water = 4.0 L Want more...just busy and in place were pissing isnot optimal

BR (body Report) This program is making me too flat...no fun!

Meals



Meal 1

12 eggwhites
1/2 cup oats
Udo's


Meal 2


60 PP, 4 tsp Udos, Had to switch back to Muscle Provider.....looking for a new PP...no strawberries, not fun also

Meal 3

Went to chicken, had to eat in my car, SoP's B-day...rushed to the mall to get his replacement fog machine and his car washed and detailed, greens, Newmans, no SP

Meal 4

Same as Meal 2....and grabbed some cheese out the dor because I knew I was getting meal 5 l8

Meal 5


Late, didn't feel like cooking, 3 Mint Cookie Balance bars





Rule One: Pee when you can
Rule two: Eat when you can


DP