CSH: DP's Headstart

**Dr. Pain** · 05-02-2003, 04:40 PM

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

**Dr. Pain** · 05-02-2003, 05:17 PM

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

**Jodi** · 05-02-2003, 07:19 PM

Delete this if you want but I'm glad your gonna have a journal, its fun and encouraging to follow. What BF% you looking to achieve?

**Dr. Pain** · 05-02-2003, 11:20 PM

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

**Dr. Pain** · 05-03-2003, 04:31 PM

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

**Dr. Pain** · 05-03-2003, 04:46 PM

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

**w8lifter** · 05-03-2003, 10:05 PM

Originally posted by Dr. Pain

WELL I HOPE TO HELL SHE TIRES OF SUGAR SOONER THAN THAT !!!

DP

I'm sick of it now

**MJ23** · 05-05-2003, 12:24 PM

DP - why 110 g of FAT a day.. if I may ask???

**Dr. Pain** · 05-05-2003, 03:39 PM

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!

**Dr. Pain** · 05-05-2003, 03:51 PM

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 back

Meal4

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

**Dr. Pain** · 05-05-2003, 08:37 PM

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

**w8lifter** · 05-06-2003, 07:17 AM

Originally posted by Dr. Pain
May 5th

that was explosive,
DP

ROTF!!!!!

**MJ23** · 05-06-2003, 10:17 AM

Originally posted by Dr. Pain
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)"

Thank you

**Dr. Pain** · 05-06-2003, 08:09 PM

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

**MJ23** · 05-07-2003, 08:02 AM

Always some frozen strawberries???

**Dr. Pain** · 05-07-2003, 08:06 AM

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

**Dr. Pain** · 05-08-2003, 07:03 AM

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

**Dr. Pain** · 05-08-2003, 07:07 AM

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

**w8lifter** · 05-08-2003, 07:10 AM

Just so you know...your "head start" is over

**Dr. Pain** · 05-08-2003, 07:42 AM

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:

**w8lifter** · 05-08-2003, 07:44 AM

Whatever

**Dr. Pain** · 05-08-2003, 07:46 AM

OK...Bring it! :challange:

**w8lifter** · 05-08-2003, 07:48 AM

I have to finish my protein cookies first

**Dr. Pain** · 05-08-2003, 08:25 PM

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

**sara** · 05-16-2003, 03:42 PM

Hey Dr. Pain

**Dr. Pain** · 05-19-2003, 06:09 PM

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

**Dr. Pain** · 05-19-2003, 06:16 PM

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

**Dr. Pain** · 05-19-2003, 06:24 PM

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

**Dr. Pain** · 05-20-2003, 08:48 PM

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

**Pepper** · 05-21-2003, 08:06 AM

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.

Thread: CSH: DP's Headstart

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As DP pulls further ahead of the cookie eater!

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