The skinny stack (usp pes ebf)

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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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 ****
 
EBF Inc said:
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 ****
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A little over 2500 cals for the day
 

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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
 
EBF Inc said:
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
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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..
 
The Solution said:
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..
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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...
 
chedapalooza said:
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...
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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.
 
The Solution said:
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..
Click to expand...

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
 

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chedapalooza said:
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...
Click to expand...

Low fat depends on your calories. I keep mine 25-30% I believe of my total intake I need to take a look
 
EBF Inc said:
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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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.
 
The Solution said:
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.
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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
 
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
 
EBF Inc said:
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
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Just get on gear, then it doesn't matter :lol: jk jk
 
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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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
 
The Solution said:
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
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I eat a cup of blueberries and blackberries everyday with my morning shake. As you stated good antioxidant effects.
 
kissdadookie said:
I personally never count my greens. Apart from bloating, gas, poops, most of them ends up being negative calorie foods :P
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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."
 
The Solution said:
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."
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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
 
kissdadookie said:
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
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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.
 
The Solution said:
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.
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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.
 
The Solution said:
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.
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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

houstontexas said:
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.
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Yup, definitely what I heard. It wasn't until just a few moments ago I actually bothered to dig into this further :P
 
The Solution said:
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.
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Easy gentleman.....

What I believe he is saying is some greens have very little impact bc of the high fiber content.

In his defense, Most pros count them as zero, it's nothing to loose sleep over as long as you're not injecting large amounts. I take in about 4 cups of greens a day (it's all or nothing) I do not count them and my coach tells me to use them as I see fit.

To each their own....I respect layne Norton and subscribe to a lot of his thinking but he is by no means the be all end, all in bodybuilding.

Rant/
 
If you eat the same meals and same amount daily and do not count them then its a CONSISTENT FACTOR , someone who does not and has various amounts consumes different amounts daily. If you are going to track then counting the kcals may be wise

Just stating the fact from the false statement. Seeing Broccoli and other greens do contain calories.
 
Distilled Water said:
Easy gentleman.....

What I believe he is saying is some greens have very little impact bc of the high fiber content.

In his defense, Most pros count them as zero, it's nothing to loose sleep over as long as you're not injecting large amounts. I take in about 4 cups of greens a day (it's all or nothing) I do not count them and my coach tells me to use them as I see fit.

To each their own....I respect layne Norton and subscribe to a lot of his thinking but he is by no means the be all end, all in bodybuilding.

Rant/
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Yeah, that's what I've heard from most places, that most vegetables it's ok to not count their calories and just eat as much as necessary for the micronutrients.

The Solution said:
If you eat the same meals and same amount daily and do not count them then its a CONSISTENT FACTOR , someone who does not and has various amounts consumes different amounts daily. If you are going to track then counting the kcals may be wise

Just stating the fact from the false statement. Seeing Broccoli and other greens do contain calories.
Click to expand...

Hey, it's good that you pointed it out. That's another myth that you've helped me dispel.
 
Distilled Water said:
Easy gentleman.....

What I believe he is saying is some greens have very little impact bc of the high fiber content.

In his defense, Most pros count them as zero, it's nothing to loose sleep over as long as you're not injecting large amounts. I take in about 4 cups of greens a day (it's all or nothing) I do not count them and my coach tells me to use them as I see fit.

To each their own....I respect layne Norton and subscribe to a lot of his thinking but he is by no means the be all end, all in bodybuilding.

Rant/
Click to expand...

I've definitely seen quite a few diet setups which allow an individual to eat as much green veggies as they want without worrying about counting them towards any criteria whether that be carbs, calories, or both.
 
The Solution said:
If you eat the same meals and same amount daily and do not count them then its a CONSISTENT FACTOR , someone who does not and has various amounts consumes different amounts daily. If you are going to track then counting the kcals may be wise

Just stating the fact from the false statement. Seeing Broccoli and other greens do contain calories.
Click to expand...

Yes they do contain calories and digested to short chain fats to be used for energy

I allow up to 200 calories from greens hence 22-2300 cals a day. If I eat greens I get about 24-2500 if not I'm at my 2300

I try and eat them every day to aid with hunger

Here's today so far

Ps. The cream of rice. I used stevia cinnamon and pumpkin spice in the water and added the almond butter to it. It was awesom

I have about 1000 cals left to eat.

Probably keep the carbs where they are and hit protein and fat.
 

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houstontexas said:
I've definitely seen quite a few diet setups which allow an individual to eat as much green veggies as they want without worrying about counting them towards any criteria whether that be carbs, calories, or both.
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This all depends on the coach mainly BC the diets are low calorie to begin with and it's used as filler to keep you full and most people don't eat 2-3 lbs of greens
 
Seriously awesome workout


Pre workout was

1/3 packet nano vapor with 2 scoops alphamine and 5g gms then 1 scoop enhanced with 1/4 teaspoon salt

Wow. Wow wow.

After I blasted arms and shoulders I went for a 22 min jog. **** was cake!!!

Probably BC I had a cardio buddy. Makes it easier and less boring. Jogged at a 5.8 pace so I can talk lol
 
Macros and food today so far


And a fun pic from yeaterday
 

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Dang looking lean man. That side waist view makes your upper look huge vs the waist. :eek: :thumbsup:
 
Solution


Dinner
6 eggs
3 oz fat free cheese
1/2 cup dry cream of rice
1 scoop protein
1 tbsp almond butter
 

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Hams gluts obliques today


Seated leg curl
Barbell bridges
Sldl
Abduction
Back ect

Side twists
Side plank
Leg raises
Sit-ups

That was the workout.

All legs stuff was 20 reps except sldl that was 10 with Increasing weight. But only 3 sets
Everything else was 4 sets

Jogged 5 min. Then 6 sprints at 20 on 10 off on 7 incline 8 speed

Bike for 10 min
 
Macros. Just about 2200 cals.


I ran out of food so this is where it'll stay today

Oh, peanut butter problems today

Wanted to make sure I got all pb off tablespoon

While doing so I sliced part of my lip open obviously trying too hard to get those macros in

#peanutbutterproblems

Lmao
 

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Food and macros today so far

Need to figure out what to do for dinner I need a lean protein and 7-8 oz of it
 

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Just bought 18 cans of pumpkin

3 cans pumpkin butter

I'm stoked to make a sunflower seed butter and pumpkin butter sandwich!

I gotta see where my cals end up BC I have to eat 2 burgers which come out to like 9g fat and 50 protein. My protein may be a tad under 200 which I'm not comfortable with but will be worth it. If I can fit in room ill add a shake
 
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