Got Built?

[nkira]

I just finished reading about Coeliac disease, its scary stuff.

 

[Built]

It is. My only symptoms so far are mild - but I'm on the lookout.

 

[PreMier]

That'd be swell!

Whatcha gonna make for me?

do you like fish? salmon, halibut or?

 

[Built]

I do! I just cooked tilapia for tomorrow, had catfish yesterday morning. I'm a huge fan of halibut cheeks...

...in other news...

Another update - second depletion done, weight is now 141.4 as of this AM. Down not quite a pound from this time last week.

http://spreadsheets.google.com/ccc?key=puwEQiOhr-wRGW3lWT9pPSg&hl=en

 

[highpockets]

Hey Built, I need some help. My story is in the online journals as I'm testing Prince's new 1-Andro Rx. I'm cutting while on this and after reading all of your stickies and your blog, I'm not sure my diet is in line.

My maintenance is right around 2,800 calories. Lately, my appetite has really slowed, don't know if it's my age or what it is, but I have been consuming below 2,000 calories/day.

My problem is the stubborn belly fat and a bit of fat around my sides. I've lost 30 lbs over the past 4 months but would like to lose a bit more as I'm leaning up.

I'm not sure if my macros are right. I log my food everyday in fitday. below is what I ate yesterday and I have a variety of custom foods with the exact numbers. What do I need to change macro wise.

Meijer Cottage, 1 cup

Cal 110
F 5.0
C 4.0
P 13.0

Oatmeal breakfast, 1 Cup

Cal 150
F 2.5
C 27.0
P 5.0

Protein Supp., 3 scoops

Cal 390
F 6.0
C 7.5
P 78.0

Turkey, light meat, cooked, 4 slices

Cal 110
F 4.6
C 0.0
P 15.9

Bread, multigrain, 2 slices

Cal 161
F 2.4
C 29.7
P 6.4

Peanut butter, 2 TBSP

Cal 188
F 16.1
C 6.3
P 8.0

Prairie Farms Yogurt, 1 Cup

Cal 220
F 2.0
C 42.0
P 9.0

Spinach, cooked, 1 Can

Cal 157
F 8.8
C 14.4
P 11.2

Turkey, light meat, roasted, 5 oz

Cal 278
F 11.8
C 0.0
P 40.3

Egg, whole, boiled, 3 whole

Cal 232
F 15.9
C 1.7
P 18.8

Total
Cal 1,995
F 75.1
C 132.5
P 205.7

Thanks for your input!

 

[Built]

You losing weight?

 

[highpockets]

I'm getting more defined, but I've been stuck on 245 lbs. for about 3 weeks now. Could I be replacing fat with lean muscle?

 

[Built]

It's possible.

What do you want to do?

 

[PreMier]

keep this thread on track!

 

[PreMier]

lol.. now im posting my fav recipe (way to stay on track)

i might have sent you this, dont remember?

This is truly one of my favorite recipes. The herbs will gently flavor the fish and the fabulous halibut will keep all its natural qualities.

Four 1/3-pound (150g) halibut steaks
Fine sea salt
1 cup (2.5dl) plus 2 teaspoons chopped fresh parsley
1 cup (2.5dl) chopped mixed fresh herbs, such as thyme, tarragon, mint, sweet balm, and/or rosemary
5 bay leaves, preferably fresh, finely chopped
2 teaspoons dried or fresh marigold (optional)
2 garlic cloves, chopped
1/2 (ca 1 dl) cup dry white wine
8 tablespoons (1 stick) unsalted butter
1 tablespoon finely chopped fresh rosemary
1 teaspoon finely chopped fresh thyme
1 teaspoon finely chopped fresh tarragon
1 teaspoon finely grated lemon zest
2 to 3 tablespoons fresh lemon juice
Freshly ground black pepper
4 pesticide-free marigolds for garnish (optional)
This is how you do it

Rinse the fish under cold running water and pat dry with paper towels.

Rub the halibut steaks on both sides with 2 teaspoons sea salt. Combine the 1 cup parsley, the chopped mixed herbs, four-fifths of the bay leaves, the marigolds, if using, and the garlic and rub onto both sides of the fish. Place the fish in a deep baking dish, cover, and refrigerate for at least 30 minutes, or up to 24 hours.

Preheat the oven to 400°F.

Pour the wine over the fish and cover the baking dish with foil. Bake for 15 to 20 minutes, until the fish is opaque throughout and comes away from the bone when tested with a knife.

Transfer the halibut to a platter and cover to keep warm. Pour the pan juices into a small saucepan and reduce over medium heat to about 1/4 cup.

Meanwhile, in another small saucepan, heat 1 tablespoon of the butter until it bubbles enthusiastically. Add the finely chopped rosemary, thyme, and the remaining bay leaves. Cook for 2 minutes. Add the rest of the butter and let it melt, then add the tarragon, the remaining 2 teaspoons parsley, and the lemon zest. Simmer for 3 to 4 minutes; do not boil. Add the lemon juice, the reduced marinade, and salt and pepper to taste. Strain the sauce and discard the herbs.

Brush off the herbs from the fish. Place a halibut steak on each plate, and place a marigold, if using, on the side. Pour a little rosemary-lemon butter over each halibut steak and serve.

Variation: When increasing the quantity of fish, you do not need to increase the amount of wine and herbs accordingly. Use enough herbs to cover the fish and enough wine to cover the bottom of the pan.

Bake until the fish is opaque throughout and comes away from the bone when tested with a knife. If you are cooking a large halibut, you should use an instant-read thermometer; the fish is done when the interior temperature has reached 125°F.

and if you like wine, try and find a “fat” chablis, from france.

i like to serve the fish with grilled tomatoes that have been filled with italian dressing and parmesan cheese, and maybe some diced baby red potatoes w/ garlic

 

[Built]

That sounds LOVELY.

Not much of a wine drinker, but if you have some, I'll try a glass.

This sounds like it would be good on rice. Or even - blasphemy! - mashed potatoes!

 

[highpockets]

My goal is 230 lbs. I figure another 15 pounds of fat off of my body and I should look pretty ripped. It feels like my fat is disappearing slowly right at the belly button. My pre-workout weight last night was 244 lbs, so maybe I'm movin' down again.

I guess my first question might not have been detailed enough. Regarding losing the last bit of belly fat and my diet, I wanted to make sure that the ratios of my macros were OK. Didn't know if I should reduce fats to proteins or carbs to...you get the idea. Or should I just accept the fact that, 'If it aint broke, don't fix it', because I have been losing weight eating the way I have been to date.

 

[Built]

It ain't broke.

I wish I could tell you there was a magic ratio, but there isn't.

 

[PreMier]

if you mash the baby red pot's and put ranch in them, they are awesome

 

[highpockets]

It ain't broke.

I wish I could tell you there was a magic ratio, but there isn't.

OK! Thank you very much!

 

[CG]

if you mash the baby red pot's and put ranch in them, they are awesome

Ugh.. Ranch?? Reaaly?? Not quite my cup of tea but hey, whatever floats your boat

 

[PreMier]

you dont use a lot, just add to taste while you mash them.

 

[Built]

Sounds delish to me!

I'm pushing my depletion workouts to go Tuesday Wednesday instead of Monday Tuesday. This makes it a LOT easier to carb load Friday night and all day Saturday.

I'm taking a rest day today on low cals/carbs. I have a potluck tomorrow and I'll do my depletion after that, which is silly but it's the best I can do under the circumstances - either that or not eat all kinds of stuff for free and that's just against my religion.

 

[Built]

Excel doc updated.

Weight holding steady at 141.4, being a little too casual about my diet but good to know I can do that with UD2 easily and still maintain.

My joints feel good, too.

For those of you just tuning in, I have been dealing with a likely herniated disk in my neck, and getting traction three times a week for about a month or so. It's coming along - very expensive, but it's coming along. It has resulted in my left lat not firing properly for about four months, so I'm off even bodyweight chinups while I teach the muscles to activate in sequence again using lighter weights. Maddening, but it IS coming along at least.

 

[katt]

Potlucks are my nightmare!! Even if you take just a little of most things.. I still eat to much.

 

[Built]

I was fairly restrained. Nothing like PSMF, but I'm probably no higher than maintenance for the day.

 

[johnereb]

Great thread!

 

[Built]

Glad you're digging it!

I've re-organized my days so Tuesday and Wednesday are depletions, with Friday and Saturday carbups and a Sunday power workout. This will work a LOT better for me since I would otherwise sit at my desk for carbups - not helpful. I'll be able to get a lot more carb in if I can move to help my body reglycogenate.

Just got depletion workout 1 in. Moving up some of the weights now that I know what I'm doing-ish.

 

[PreMier]

damn, sucks about the neck

 

[Built]

Meh, that's okay. Weebles wobble but they don't fall down.

I'm getting better - it is much improved. The bigger deal to me by far is the lack of lat activation, but it's coming along.

 

[Built]

Oh my God, I just found my people!!!
xkcd - A Webcomic - Useless

 

[chiquita6683]

that site is so cute!

 

[Built]

Isn't it awesome?

My undergrad's in math/stats, so this is near and dear to my geeky heart.

 

[Built]

Updated http://spreadsheets.google.com/ccc?key=puwEQiOhr-wRGW3lWT9pPSg&hl=en

Weights are coming up for leg press, bench press, leg curls. I'm getting used to using machines. So weird.

 

[Merkaba]

So B you did 12 straight days of basically ketosis? What was your carb level during your pmsf? I've cut 10 lbs over the past 5 weeks. I would do pmsf during the week and carb-up on fri and sat or sat and sun. I might hit another week or two of this.