The skinny stack (usp pes ebf)

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  1. Definite hardening. I'm runnin low on a few things


    Oep versa c20 anabeta.


  2. Macros meal 1 and food


    I'm thinking refeed may be in order.

    But I'm at work for the next 10 hours and def didn't bring enough. I only brought what you see below
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  3. Apparently I was hungry


    I added another sweet potato 3.5 cup cooked rice and a nitrotech shake BC I had a sample at work. But it taste like complete ****

  4. Quote Originally Posted by EBF Inc View Post
    Apparently I was hungry

    I added another sweet potato 3.5 cup cooked rice and a nitrotech shake BC I had a sample at work. But it taste like complete ****
    A little over 2500 cals for the day
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  5. So i decided to refeed. My last cheat was Wednesday but calorically not too too bad since the next 2 days were 1800 and 2100 respectively and the 1800 day was after a 24 hour fast

    May have to go higher in protein because I actually like eating it and it won't kill me one day. Trying to figure out a carb source may end the day at 5000 cals and call it quits but ill see what my ex wants to do for dinner before I make up my minds on a specific caloric intake
  6. AnabolicMinds Site Rep
    The Solution's Avatar

    Quote Originally Posted by EBF Inc View Post
    So i decided to refeed. My last cheat was Wednesday but calorically not too too bad since the next 2 days were 1800 and 2100 respectively and the 1800 day was after a 24 hour fast

    May have to go higher in protein because I actually like eating it and it won't kill me one day. Trying to figure out a carb source may end the day at 5000 cals and call it quits but ill see what my ex wants to do for dinner before I make up my minds on a specific caloric intake
    Cereal
    Honey
    Low Fat Brownies
    Low Fat Poptarts
    Angel Food Cake
    Pasta

    getting in 5k is a simple task.


    do you really eat 30g of fat daily?
    I feel bad for your testosterone levels, you should really make sure you are getting bloodwork done if your fat has been that low for a while..

  7. Quote Originally Posted by The Solution View Post

    Cereal
    Honey
    Low Fat Brownies
    Low Fat Poptarts
    Angel Food Cake
    Pasta

    getting in 5k is a simple task.

    do you really eat 30g of fat daily?
    I feel bad for your testosterone levels, you should really make sure you are getting bloodwork done if your fat has been that low for a while..
    So what constitutes at low fat, high carb, hi protein diet? Zach actually encouraged me to utilize it for a lean bulk/recomp... It's worked great over the last 10 days... No noticeable hit it anything T related....

    What exactly would
    Be a good range for "low fat" but not too low, but low enough to inhibit storage...

  8. Quote Originally Posted by chedapalooza View Post
    So what constitutes at low fat, high carb, hi protein diet? Zach actually encouraged me to utilize it for a lean bulk/recomp... It's worked great over the last 10 days... No noticeable hit it anything T related.... What exactly would Be a good range for "low fat" but not too low, but low enough to inhibit storage...
    50gr is a good spot to start.

    It's all relative. if it's a refeed, 0gr fat would be optimal but not practical.

    My fat is lower on refeeds than day to day. With all the hormonal responses going on, low fat levels are optimal.

    Yesterday I ate close to 500gr carbs with trace fat (maybe 20gr mostly coming from my salmon meal) and I woke up lighter than the day before with an increase in cals/carbs.

    I also attribute that to my dosing protocol of Metabolic Powder, Recompodrol and USPlabs AP.
    Serious Nutrition Solutions Representative

  9. Quote Originally Posted by The Solution View Post

    Cereal
    Honey
    Low Fat Brownies
    Low Fat Poptarts
    Angel Food Cake
    Pasta

    getting in 5k is a simple task.

    do you really eat 30g of fat daily?
    I feel bad for your testosterone levels, you should really make sure you are getting bloodwork done if your fat has been that low for a while..
    Generally about 55-65g of fat a day.

    I lower my fat as much as possible on refeeds.

    Generally I have one meal that has all my fat in it then another then has little to none

    Apparently this refeed was not low fat as I planned but definitely needed
    Attached Images Attached Images  

  10. Quote Originally Posted by chedapalooza View Post

    So what constitutes at low fat, high carb, hi protein diet? Zach actually encouraged me to utilize it for a lean bulk/recomp... It's worked great over the last 10 days... No noticeable hit it anything T related....

    What exactly would
    Be a good range for "low fat" but not too low, but low enough to inhibit storage...
    Low fat depends on your calories. I keep mine 25-30% I believe of my total intake I need to take a look
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  11. AnabolicMinds Site Rep
    The Solution's Avatar

    Quote Originally Posted by EBF Inc View Post
    Low fat depends on your calories. I keep mine 25-30% I believe of my total intake I need to take a look
    Low Fat would be under 20% or meeting minimums. the last 2 days you had fat around 20-25g which is not very good. and you will see that long term low fat consuption in the 20-30-35g range is not very good for hormones, leptin, t3, t4 or overall organ levels. this is how you can get tumors on your pituitary etc. Being a bodybuilder and taking calories to deadly low levels for contest prep its a side effect from those in contest prep or who have to take kcals very low and use low fat for prolonged periods to get into contest shape. So you have to be very very careful regarding it, like i said if you continue it for say 3-4-5 months this low GET BLOODWORK done. i have seen many natural bodybuilders who have had to be put on testosterone replacement therapy due to this for the rest of their life and messing up their test levels and having orgran problems or organs almost fail on them.

    Please do some research and know what your doing... Just all i am saying, i have seen some vicious things from that low of fat or trying to keep kcals so low year round which is not optimal for performance nor is it optimal for overall health. Being lean is great, but staying that lean year round can be deadly to your body/hormones.

  12. Quote Originally Posted by The Solution View Post

    Low Fat would be under 20% or meeting minimums. the last 2 days you had fat around 20-25g which is not very good. and you will see that long term low fat consuption in the 20-30-35g range is not very good for hormones, leptin, t3, t4 or overall organ levels. this is how you can get tumors on your pituitary etc. Being a bodybuilder and taking calories to deadly low levels for contest prep its a side effect from those in contest prep or who have to take kcals very low and use low fat for prolonged periods to get into contest shape. So you have to be very very careful regarding it, like i said if you continue it for say 3-4-5 months this low GET BLOODWORK done. i have seen many natural bodybuilders who have had to be put on testosterone replacement therapy due to this for the rest of their life and messing up their test levels and having orgran problems or organs almost fail on them.

    Please do some research and know what your doing... Just all i am saying, i have seen some vicious things from that low of fat or trying to keep kcals so low year round which is not optimal for performance nor is it optimal for overall health. Being lean is great, but staying that lean year round can be deadly to your body/hormones.
    Yes these last 2 days were not usual. I appreciate your feed back. And I appreciate you stopping in.

    Today will be same deal as usual 2300 cals

  13. Wow solution


    Your right I just looked back at my past few weeks about 60% of the time my day was in the 20% range!

    Highest is been past few weeks was 41%!!!

    Ill work on hitting 60 every day!

    Thank you for making me realize

  14. Totday ill try for more ISo caloric

  15. Quote Originally Posted by EBF Inc View Post
    Wow solution Your right I just looked back at my past few weeks about 60% of the time my day was in the 20% range! Highest is been past few weeks was 41%!!! Ill work on hitting 60 every day! Thank you for making me realize
    Just get on gear, then it doesn't matter jk jk
    Serious Nutrition Solutions Representative

  16. Quote Originally Posted by Distilled Water View Post

    Just get on gear, then it doesn't matter jk jk
    Haha I kid I kid.

    Your funny my dude. Keepin it natty!

  17. Macros

    Sorry solution I tried. I have 2200 cals here and I didn't count the lb of broccoli I ate
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  18. AnabolicMinds Site Rep
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    1lb of broccoli is going to be 24g of carbs and 16g of protein, so it will add up.

  19. Quote Originally Posted by The Solution View Post
    1lb of broccoli is going to be 24g of carbs and 16g of protein, so it will add up.
    Yea I generally don't count my greens but when I eat a lot of them I leve room

    Thanks again for stopping in here man.

  20. Quote Originally Posted by The Solution View Post
    1lb of broccoli is going to be 24g of carbs and 16g of protein, so it will add up.
    Correction...1lb of broccoli is going to be one long day of deadly farts followed by 56 poops
    Serious Nutrition Solutions Representative

  21. Quote Originally Posted by Distilled Water View Post

    Correction...1lb of broccoli is going to be one long day of deadly farts followed by 56 poops
    Broccoli n spinach doesn't hit me like that. I'm lucky. Brussels sprouts and too much cauli flower yes

  22. Quote Originally Posted by Distilled Water View Post

    Correction...1lb of broccoli is going to be one long day of deadly farts followed by 56 poops
    My thoughts exactly.
  23. AnabolicMinds Site Rep
    The Solution's Avatar

    Veggies stick differently for different people. I eat around 3-4 cups daily (micronutrient purpose) and fruits as well (berries mostly) for fat burning and antioxident effects. Micronutrients are key in everyones diet and should be the #1 thing addressed IMO

  24. Quote Originally Posted by The Solution View Post
    Veggies stick differently for different people. I eat around 3-4 cups daily (micronutrient purpose) and fruits as well (berries mostly) for fat burning and antioxident effects. Micronutrients are key in everyones diet and should be the #1 thing addressed IMO
    I eat a cup of blueberries and blackberries everyday with my morning shake. As you stated good antioxidant effects.
    Black Lion Representative
    I'm a Brooklyn boy I may take some gettin' use to

  25. I personally never count my greens. Apart from bloating, gas, poops, most of them ends up being negative calorie foods :P
  26. AnabolicMinds Site Rep
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    Quote Originally Posted by kissdadookie View Post
    I personally never count my greens. Apart from bloating, gas, poops, most of them ends up being negative calorie foods :P
    Calories are Calories. There is nothing negative about veggies, they are still digested and pass through your intestines
    layne norton on the subject:

    "but they are partially digested by the bacteria in your large intestine and reabsorbed as short chain fatty acids there... so yes they do have some caloric value."

  27. Quote Originally Posted by The Solution View Post
    Calories are Calories. There is nothing negative about veggies, they are still digested and pass through your intestines
    layne norton on the subject:

    "but they are partially digested by the bacteria in your large intestine and reabsorbed as short chain fatty acids there... so yes they do have some caloric value."
    Doesn't broccoli and spinach end up being a net zero in the end or so little in caloric value that they end up having no impact? Those are basically the only two vegetables I consume... along with lettuce :P
  28. AnabolicMinds Site Rep
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    Quote Originally Posted by kissdadookie View Post
    Doesn't broccoli and spinach end up being a net zero in the end or so little in caloric value that they end up having no impact? Those are basically the only two vegetables I consume... along with lettuce :P
    No.. They are not zero calories. where do you read this crap from?
    They dont put 0 calories on the package for no reason.
    Thats like saying he does my 100g of chicken breast come out to 90g beacuse i chew it and it digests in my body?

    Think about what your saying.

  29. Quote Originally Posted by The Solution View Post
    No.. They are not zero calories. where do you read this crap from?
    They dont put 0 calories on the package for no reason.
    Thats like saying he does my 100g of chicken breast come out to 90g beacuse i chew it and it digests in my body?

    Think about what your saying.
    I think somewhere along the way he's read or heard something saying that these veggies use more or use about the same energy to process in the body as they contain. I've seen/heard that quite a few times on the internet. Usually it's followed by a shake or something being sold that fits into the pitch.

  30. Quote Originally Posted by The Solution View Post
    No.. They are not zero calories. where do you read this crap from?
    They dont put 0 calories on the package for no reason.
    Thats like saying he does my 100g of chicken breast come out to 90g beacuse i chew it and it digests in my body?

    Think about what your saying.
    You're right on the broccoli. I've just looked that one up :P For the longest time I was under the impression that it was a negative calorie food or a net zero calorie food. Damn myths.

    But thermic effect of chicken is at 20-30%, so, there is that. There's just no actual foods which burns more calories than they provide apart from water :P

    Quote Originally Posted by houstontexas View Post
    I think somewhere along the way he's read or heard something saying that these veggies use more or use about the same energy to process in the body as they contain. I've seen/heard that quite a few times on the internet. Usually it's followed by a shake or something being sold that fits into the pitch.
    Yup, definitely what I heard. It wasn't until just a few moments ago I actually bothered to dig into this further :P
  

  
 

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