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Hey guys, I'm going to list out my workout day and rest day diets and routines and then ask a couple resulting questions.Workout Day0700 Wake Up: 1 Tbsp MCT Oil + Fat Burner (RCSS Beta Stim)14 F/0 C/0 P0900 Meal 1: 1/2 container Turkey Deli Meat, 1/2 bag Shredded Mozzarella, 1/2 head lettuce, 3 Fish Oil Caps43.5 F/6.5 C/49 P1400 Meal 2: Same43.5 F/6.5 C/49 P1900 Pre Workout: Coffee + MCT Oil14 F/0 C/0 PPeri Workout: Whey Hydrolysate + Amino Acids0 F/1 C/27 P2030 Immediately Post: Whey Hydrolysate + 50 g Cyclic Dextrin + 5 g Leucine + 15 g Creatine0 F/50 C/27 P~60 minutes later: 2 Scoops Protein Blend + 50 g Dextrose + 5 g Leu + 15 g Crea + 1.5 Cups White Rice10 F/201 C/73 P0100 SleepDaily Totals: 90.5 F/265 C/225 POff DaysNo Peri Workout Shake (so subtract 1 g C and 27 g P)Switch Cyclic Dextrin to Dextrose in 1st shake and cut dose to 28 g (subtract 22 g C)Cut out 1/2 cup of White Rice in second backloading meal (subtract another 45 g C and 5 g P)Daily Totals: 90.5 F/188 C/193 PMy questions:- I know Turkey Deli Meat and Mozzarella Cheese aren't the best ULC options per say, but it's what's available to me at the market here at school. I was doing a full pack of bacon and a full carton of eggs, split up into three meals throughout the day, before I switched to the Turkey and Cheese out of concern for my cholesterol levels (combine the two and that accounts for 400%+ of your DV of cholesterol. I know DV have shady reasoning behind them, but that much of anything can't be good, much less cholesterol... right?). Was my assumption about the cholesterol levels fair, or is bacon and eggs a better option and I should switch back? I guess I'm asking for a comparison between the Turkey and Cheese I'm doing now and the Bacon and Eggs.- I'm technically trying to Density Bulk with this protocol, so do my macros seem okay? I may be a little light on the fats...- Should I make any changes to my backloads?- What would be a good time frame to judge results? I started backloading last semester and I saw results within as little as a week. I've restarted backloading (after a 10 day No Carb Phase this time) and even though it has only been four days, I'm not seeing any of the drastic changes like I saw that first go around. I think I'm going to give it a week or two before I reassess my macros, but I'm not waking up looking "fuller" following backloads like I previously have... I wonder why...Any observations or anything that can be gleaned from this write up that I may be doing "wrong", please let me know so I can address it. Thanks guys!- Joe
1) If the fats work best for you then keep with it. You could increase it if carbs are being overwhelming.2) Is there something wrong with the backloads? Do they not help the next day? If there's nothing wrong then there is nothing to fix or change.3) Might need to increase carb amounts if you're not looking fuller. Everyone is different on the time frame.
Thanks for the quick response Tex.I think that might be the changes I make in a week or two if I don't start noticing any changes. First up the carb content in the backloads, then up the fat content throughout the day if I don't start adding any mass. But the way it's set up now should work in theory, so I'm going to give it enough time to play itself out before I go tinkering.Another reason I made this post was to see if anyone had any reasons to object to the Turkey Deli Meat and Cheese route; hopefully those aren't taboo options for some reason but I don't see why they would be other than that they're both packaged (which means some form of sugar was probably used to cure the products) and the cheese is derived from skim milk (which on it's own would elicit and insulin response, but in cheese form shouldn't).
Dietary cholesterol has no impact on serum cholesterol levels in healthy individuals. It's also used as substrate to build hormones. Eat all the cholesterol.
Dietary cholesterol has no impact on serum cholesterol levels in healthy individuals. It's also used as substrate to build hormones. Eat all the cholesterol.
x2Although as youve mentioned food sourced cholesterol does bugger all. Foods like fruits and sugars help the body produce its own cholesterol though. If you test high for cholesterol its always a good idea to check thyroid function as low metabolism and thyroid will mean your body is unable to use up the cholesterol to produce the hormones you require. Hence unused cholesterol building up. But yeah otherwise dont worry about it. Deli meat is shit though! ;-p too much processed crap, carrageenan etc.
~60 minutes later: 2 Scoops Protein Blend + 50 g Dextrose + 5 g Leu + 15 g Crea + 1.5 Cups White Rice10 F/201 C/73 PCut out 1/2 cup of White Rice in second backloading meal (subtract another 45 g C and 5 g P)going to give it a week or two before I reassess my macros, but I'm not waking up looking "fuller" following backloads like I previously have... I wonder why...
1.5 cups of white rice doesn't have 150g carbs.. Not unless you're talking a dry measure, and then in that case it'd be a LOT more carbs. 1.5c cooked white rice is only about half that-- 60-75g carbs. This could be why you aren't waking up "fuller".. you simply aren't getting as many carbs as you think you are.
Another reason I made this post was to see if anyone had any reasons to object to the Turkey Deli Meat and Cheese route; hopefully those aren't taboo options for some reason but I don't see why they would be other than that they're both packaged (which means some form of sugar was probably used to cure the products) and the cheese is derived from skim milk (which on it's own would elicit and insulin response, but in cheese form shouldn't).
I would definitely say go back to bacon and eggs! In my opinion it is way way healthier for you than packaged deli meats and shredded cheeses! Is it pre-shredded? How many carbs are you intaking from just he shredded cheese, because I know unless I search for it at a health food store or something, a small handful of pre-shredded cheese has a carb. So while I doubt it will go over the 10 carb per meal limit, its still unnecissary carbs I wouldn't want in my mornings. Same with the lunch meat, not all the lunch meat has carbs (I found hard salami generally is carbless as lunch meat) some even has 1 carb per slice! So you eat half the package of that and you for sure went over your carb limit ESPECIALLY if you're pairing it with pre-shredded cheese.Regardless of carb intake from those two items, the added ingredients that they put into them for preservatives? Normally I wouldn't say its that big of a deal but you're eating quite a bit every single day! Now take a look at bacon, oh wonderful tasty bacon, and filling, satisfying, nutritious eggs... No need for extra added stuff, its already perfect and close to carbless. Mmm. Of course, if we are talking about preservatives in lunch meat we have to talk about the fact that there are also preservatives in bacon. Though its a much less terrifying concoction of chemicals. Go for organic, nitrate-free, uncured bacon, tasty and satisfying.Don't worry about cholesterol. +1 to Trevorxgage on that note.Extra extra: If you had the time to sit down a shred up a bunch of blocks of cheese you can generally find those carbless a lot easier than you can find the pre-shredded carbless.
Thanks for all of the feedback guys, I wasn't aware of that info on cholesterol so that really helps the decision.The deli meat and shredded cheese I have both are listed as carb free, which is the whole reason I got them, but I suppose the labels can't always be trusted. And while the bacon has a lot of preservatives, the deli meat and cheese probably have way more.I'd love to be able to get that nitrate free, organic bacon, but that's not available to me here at the school market. I have to stick to a declining balance meal plan while I'm here because they didn't let me back out of the meal plan program this year >:(I'll switch back to a carton of eggs and a pack of bacon for the ULC period cooked in 1 Tbsp of Coconut Oil. I'll put that over romaine lettuce and probably split that up to 3 meals during the ULC period. I'll keep the 2 Tbsp of MCT Oil throughout the day as well, one on waking and one preworkout. So the new macros:MCT Oil (2 Tbsp): 28 F/0 C/0 PCoconut Oil (1 Tbsp): 14 F/1 C/0 PEggs (Dozen): 60 F/0 C/72 PBacon (Packet): 60 F/0 C/40 PFish Oil (6): 6 F/0 C/0 PRomaine (Head): 1 F/8 C (5 g sugar >:( )/2 PTotal for ULC: 168 F/9 C (3 g fiber/6 g sugar)/114 POnly questions from this: do you think I'd be better off splitting this up into two meals or three per day? My only concern with splitting it up into two meals (which is actually my preference because I feel like I digest two meals better than 3 spaced closer together) is the protein content. If I only eat 2 meals, that's 57 g protein per meal, and doesn't protein in high quantities sometimes convert to glucose if consumed in excess?I'm also kinda put off by the ONLY damn lettuce option at the market, I have no clue why lettuce would have 5 g of sugar per head... SMH. But I'm not too concerned about the sugar content because it's nowhere near 30 g and I'll be eating it with a lot of fat to blunt any insulin response.@TCB: As far as the white rice carb count goes, I forgot to mention 1.5 cups was the dry measure. I'm looking at the label now and it says 1/2 cup dry = 45 g carbs and 5 g protein. So triple that to get 135 C. Then add the 50 g dextrose and the 18 g carbs in my protein blend and that's how I got the 203 g carb total (I incorrectly added up to 201 in the original post). Idk, maybe my rice isn't normal lol. But I'm just going by the label.
Cheese should be fine. Just make sure its not one made with “vegetable rennet” The biggest problem with deli meats is not the carbs. Its all the other crap they put in them.
No vegetable rennet but I did find corn starch in both ingredient lists -_-Back to bacon and eggs!
In cheese? WTF!?!
No vegetable rennet but I did find corn starch in both ingredient lists -_-Back to bacon and eggs!
In cheese? WTF!?!
Pretty common in pre-shredded cheeses. Prevents clumping inside the package.
@TCB: As far as the white rice carb count goes, I forgot to mention 1.5 cups was the dry measure. I'm looking at the label now and it says 1/2 cup dry = 45 g carbs and 5 g protein. So triple that to get 135 C. Then add the 50 g dextrose and the 18 g carbs in my protein blend and that's how I got the 203 g carb total (I incorrectly added up to 201 in the original post). Idk, maybe my rice isn't normal lol. But I'm just going by the label.
Gotcha.. in that case.. That's a ton of rice! Ha. I cook 2 cups dry measure and it lasts me 4 backloads!
Haha yeah it is a ton, I can afford to cut a half cup out most likely.I'm still hung up on the cholesterol thing though... I know you guys are saying dietary has no effect on serum, but with my setup I'm going to be taking in an ungodly amount every day 185 mg per egg x 12 = 2220 mg15 mg per serving of bacon x 10 = 150 mgThat's 2370 mg EVERY DAY and the RDA is 300 mg if I'm not mistaken. Something just tells me that that's not okay...
This thread has been well covered but I thought I'd just add that I had my bloodwork done after using the protocols for 6 months and my cholesterol (and everything else) was spectacular. I eat bacon and GFB twice a day. Stick with whole foods. I just had another panel done now that it's been 16 months using the protocols and will have those results in a week or two – they are going to run everything, it's a 13 page report which includes vitamins and minerals…which will be interesting since I don't eat veggies either. 😉
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