Thursday 10 December 2009
Update: Steady bodyweight at 135# 
My body is happy at this weight. No longer need to justify tons of garbage eating to gain weight, nor will I starve myself on a severely calorically restricted paleo-type diet or follow strict rules of any diet or mad calorie/macronutrient ratio counting. I will, to the best of my living-in-a-normal-society ability, follow traditional food principles: protein, fat, and some carbs at every meal, using good dairy fats (real butter, real cream, and real cheese) and make my own preserves (salsa, etc) to maximize nutrient availability and absorption, and get my carbohydrates from fruits and vegetables in season as much as possible. Since I’m doing intensive strength training, I’ll need more carbs than the average Joe, so I will have a bowl of oatmeal, some beans & rice, or slice of sprouted grain bread with meals on training days. I’ll post my meals and rationale in hopes of helping others adopt real food principles.
REST DAY.
This week I made:
Oatmeal from steel cut oats, soaked overnight in water with a tablespoon of Astro Plain Balkan Yogurt. Cooks up quickly, add a tablespoon of honey after it’s cooled and serve with Organic Meadows whipping cream. That’s right, all natural 35% fat whipping cream. Mmmmm! Great breakfast with eggs for training days!
Tex Mex Beans & Rice:
Long Grain Brown Rice: Heat up 2 tbsp each butter and olive oil. Sautee 2 cups dry rice for about 5 minutes, until it starts to turn milky. Add 4 cups of water, or substitute some water for chicken broth or coconut milk, and bring to a boil. Let it boil until the water is reduced to the level of the rice, then cover and simmer on the lowest heat for 1.5 hours.
Beans: You could soak beans overnight and cook for 2+ hours the next day. I’ve been buying canned beans by Eden Organics, available at Metro. They have black and kidney beans, take your pick!
Mix the rice with a can of beans, add another tbsp olive oil and some chili flakes, salt, and pepper.
Carrot Salad:
Type 1: Grated carrots, pineapple, yogurt, and raisins
Type 2: Grated carrots, grated apple, raisins
Nachos: ground beef, red pepper, green onions, tex mex cheese, full fat sour cream. Found corn tostadas that seem pretty good at Metro.
Chicken:
Legs for chicken salad with mayo/avocado and veggies
Breasts with coconut oil and pineapple OR butter and lemon juice and veggies
What’s in my fridge?
DAIRY:
Whole fat dairy products are a great source of the fat-soluble vitamins A , D, E, and K. They also facilitate your body’s absorption of other nutrients. Even lactose-intolerant people can handle real butter and real cream pretty well, and its worth it for the flavour and vitamins from these nutritious foods. If you don’t mind paying a little extra for quality, Organic Meadows brand is a local dairy co-op based out of Guelph.
Butter: I buy Organic Meadows cultured butter. A bit more expensive but much better, and even if you put it on everything (like I do), it lasts a long time.
Cream: Organic Meadows makes a great whipping cream. Add to scrambled eggs, coffee, oatmeal…
Kefir or yogurt: a cultured dairy product, great as a snack with berries or in a smoothie.
Get the full fat stuff and from whole milk, not “milk ingredients.”
I get my kefir from Starsky, either the affordable Elite Dairy brand or the Organic stuff from PineHedge Farms in glass bottles.
Whole Milk: If you’re going to drink milk, enjoy as it was made: with fat! Partly skimmed milks (2% etc) contain powdered milk, which has been heated to extreme temperatures and lost nutritional value. The vitamins are in the fat, and have to be re-added synthetically to skim milk. Powdered milk also contains oxidized cholesterol which, unlike naturally occurring cholesterol, causes arterial plaque build-up. No place to get raw milk around here so we won’t get into that.
Cheese: Good in moderation, always full fat.
MEAT:
Meat: Omega-3 Eggs, chicken breast, ground meats (great and cheap for homemade burgers!), canned tuna, fresh fish/seafood…
Starsky has small containers of ready-to-eat salmon pieces, cheaper than any smoked or fresh stuff and great in salads.
Bacon: from Starsky. Superior quality and taste than the standard packaged stuff. Longos deli counter also apparently has decent stuff.
FRUITS & VEGETABLES:
Assorted frozen berries, great for instant shakes.
Bananas: great for after a workout.
Pineapple: goes great with chicken, on its own or in a salad.
Apples: raw or make applesauce to have with chicken.
Avocado: fresh guacamole tastes great on a burger patty or as a dip for fresh veggies! Choose avocados that yield to the touch and have darker skins, but not too squishy. Buy the firmer ones and let them sit on the counter or place in a brown paper bag til they ripen, then keep in the fridge. Throw an avocado and a clove of garlic, maybe some tomatoes or salsa in the Magic Bullet.
Broccoli Slaw: pre-packaged salad from Sobeys or Metro. A $2 bag makes 4 salads, mostly shredded broccoli stalks with a bit of carrot and red cabbage.
Red pepper: relatively expensive but so good! Also use jalapenos liberally!
Salad: Throw whatever you like together – carrots, celery, cucumber, pepper, zucchini, green onions…
If you pre-chop a bunch of veggies and toss with Extra Virgin Olive Oil and vinegar (balsamic, or I also use Eden Foods red wine and apple cider vinegars, from Metro), the salad will stay fresh all week and you can just grab a scoop and go each day!
POST-WORKOUT CARBS: Earn your carbs!
Bread: Ezekiel bread is made from sprouted organic grains, which are nutritionally superior and easier to digest than those in regular processed breads. I found it in the freezer section at Metro, but you can get it and other fresh sprouted grain breads at organic stores everywhere. According to NT, if you put raw honey on the warmed bread and let it sit for 15 minutes, the enzymes in the honey will help digest the bread! I keep it in the warmed toaster oven, then slather with almond butter.
Brown Rice: When soaked overnight in water and cooked for at least 50 min, brown rice is easier to digest and the nutrients absorbed easier. Make 2 cups to last the week. A small serving goes great with vegetables in cold salad or with stir-fry.
Steel-cut Oatmeal: Add a bit of yogurt to a 1/2 cup of water and a 1/2 cup of oatmel and let it sit overnight. This small amount of prep will make the oatmeal cook up easily in 5 minutes, and make it more nutritious. Enjoy with butter or cream, raw honey, and berries.
Sweet Potato: Try mashed or sliced and baked with apple.
Purple Potatoes: Allegedly higher anti-oxidant value, same price as regular potatoes.
MISCELLANEOUS:
Sea Salt: The all-natural stuff. Sea salt has many important minerals that facilitate digestion and nutrient absorption, and makes food tastier. Limit your refined iodized stuff hiding in processed foods and add a bit of good quality sea salt to your meals.
Almond butter, Raw Honey, Thai Kitchen Coconut Milk, Mayo with Olive Oil…
Sat 28 Nov 2009
Shake: 9:30
3/4 cup whole milk
Chocolate PB protein powder
Banana
Coffee
Workout: 10am
Back Squat 3×5 @ 172.4! Knees DID NOT buckle! Feel much stronger eating more.
Push Press 3×5 @ 95#
Chin Ups 3×5 @ 10#. BW 130#
Good progress!
PWO: 12pm
Vanilla Protein powder
3/4 cup Chocolate Milk
Banana
Lunch: 2pm
3.5 oz chicken breast
Apple
Kiwi
1 cup whole milk
Dinner: 6:30 pm
4 slices pizza with lots of meat
1 cup Chocolate milk
1 clementine
According to FitDay.com: Calories 2523 Fat 87g Carbs 282g Protein 158g
Fri 27 Nov 2009
Shake: 10 am
1/2 cup kefir
1/2 cup whole milk
1 scoop chocolate PB protein powder
1 banana
1 tbsp almond butter
Breakfast: 11am
4 eggs
1 thick slice bacon
coffee
4 fish oil, multi vitamin
Snack: 12pm
Alex’s homemade protein bar! Mmmm
1 cup whole milk
Lunch: 2:45
1/2 pound lean ground beef
3 lg corn tortilla chips
1/4 red pepper
1/4 green pepper
1/4 jalapeno
handful Tex Mex cheese
2 stalks green onion
heaping tbsp Organic Meadow sour cream
1 kiwi
1 cup whole milk
Snack: 5:30
1 cup whole milk
10 ShaSha Lemon Snap cookies
1 tbsp coconut oil
Snack: 7:30pm
coffee
6 tim bits
1 cup whole milk
According to FitDay.com: Calories 2677 Fat 167g Carbs 141g Protein 156g
Thurs 26 Nov 2009
Shake: 6am
1 cup chocolate milk
vanilla protein powder
9am: 1 cup whole milk
Breakfast: 10am
4 eggs
1/2 potato
1 tbsp butter
1 tbsp coconut oil
coffee
4 fish oil pills
Lunch: 1:45
1/2 pound ground beef
4 lg corn tortilla chips
1/2 red pepper, 1/2 jalapeno
handful tex-mex cheese
1 cup milk
4 fish oil pills, multi-vitamin
4pm: apple
Dinner #1: 5:15pm
4oz chicken breast
homemade pineapple salsa from NT recipe
6 macadamia nuts
Dinner #2: 10pm
cheesy garlic bread, chicken fingers, fries, beer
FitDay.com Total: Calories 3347 Fat 188g Carbs 198g Protein 184g
Wed 25 Nov 2009
Shake: 6am
1/2 cup kefir
1/4 cup whole milk
1 scoop chocolate PB protein powder
1 banana
No almond butter, was hungry after!
Breakfast: 10am
4 eggs
2 thick slices bacon
1 1/2 cup pineapple
Workout: 11:30am
Bench Press 3×3 @ 127.4#
Power Clean 5×3 @ 108#
Played with rope climbs
PWO: 12:30
Strawberry Kiwi protein shake
banana
1/2 cup chocolate milk
Snack: 2 pm
3/4 cup kefir
vanilla protein powder
1/4 cup chocolate milk
4 Enjoy Life gluten free chocolate chip cookies
Dinner: 5pm
1/2 potato, homemade fries
1 venison sausage
1/2 can tuna
1/2 cup broccoli cole slaw
1/ red pepper
1 tbsp mayo
Broccoli coleslaw (Sobeys/Metro) is shredded broccoli stalks with a bit of carrot and red cabbage. Super tasty.
Snack: evening
1 bag whole milk
Total: Calories 2705 Fat 128g Carbs 184g Protein 205g
Tues 24 Nov 2009
Lazy morning and rest day.
Breakfast: 9:45
1/2 Smitty’s Meat Lovers Skillet
1 cup coffee, black
Lunch: 1:30
Burger
2 slices Ezekiel Bread
1/2 avocado
Tex-Mex cheese
Dinner: 5:00
2 venison sausages
Apple
1 tbsp almond butter
1 tbsp honey
Snack:
3/4 cup kefir
banana
1 scoop Chocolate PB protein powder
1 tbsp coconut oil
3 squares dark chocolate
Total: Calories 2377 Fat 140g Carbs 173g Protein 118g
I need to make sure I have that morning protein shake. And more eggs.
Mon 23 Nov 2009
6 am Shake
1/2 cup kefir
1/4 cup whole milk
1 scoop Chocolate PB Protein Powder
banana
Breakfast (9:30am)
Ran out of eggs 
2 slices thick bacon
Shake:
3/4 cup kefir
6 frozen strawberries
6 frozen grapes
1 tsp maple syrup
1 slice Ezekiel Bread
1 tbsp raw honey
1 tbsp almond butter
Ezekiel bread is made from sprouted organic grains, which are nutritionally superior and easier to digest than those in regular processed breads. I found it in the freezer section at Metro, but you can get it and other fresh sprouted grain breads at organic stores everywhere. According to NT, if you put raw honey on the warmed bread and let it sit for 15 minutes, the enzymes in the honey will help digest the bread! I keep it in the warmed toaster oven, then slather with almond butter.
Lunch: 12:15
1/2 Smitty’s Meat Lovers Skillet
Workout: 1:30
1/2 cup chocolate milk during!
Back Squat
3×5 @ 170#
Push Press
5x 85, 90, 95#
Chin Ups
10# – 3,3,3,3,3
PWO: 2:30
Strawberry Kiwi Protein Shake
Banana
Snack: 5:15
1/2 cup milk
5 ShaSha Lemon Snap Spelt Cookies (yummy!!! From Metro)
Snack: 7:45
Oh Yeah! protein bar
Snack: 9:15
Vanilla protein powder
3/4 cup kefir
2 Enjoy Life Gluten-free chocolate chip cookies
Total: Calories 2901 Fat 139g (43%) Carbs 289g (38%) Protein 141g (19%)
Need more real protein!!
Sat 21 Nov 2009
Breakfast (9:30)
BK Sausage n Egg Croissantwich
Hash Browns
Orange Juice
2 French Toast Sticks
Calories 1330 Fat 69g Carbs 150g Protein 27g
Workout (10:30)
Bench Press 3×3 @ 126#
Deadlift 2 @ 215, 2 failed attempts. Will reset to 185# next week
PWO (11:45)
Strawberry Kiwi Protein Powder
Banana
Lunch (2:00)
3.5 oz chicken breast
1/2 cup veggie salad
kimchi
1/2 cup kefir with 1 tbsp raw honey and 4 strawberries
Dinner (6:30)
4 eggs, scrambled with chili sauce
1/2 cup yogurt
1/2 cup mixed berries
Snack (10:15)
Assortment of salami, prociutto
Apple, 4 strawberries
Almond, peanut butter with honey
2 squares Dark Chocolate
Lunch + Dinner + Snack Calories 1614 Fat 94g (52%) Carb 112g (26%) Protein 88g (22%)
Total: Calories 2944 Fat 163g Carbs 262g Protein 115g
Thurs 19 Nov 2009
Thursday 19 November 2009
Shake (6am)
1/2 cup kefir
1/2 cup whole milk
1 banana
1 scoop chocolate peanut butter protein powder
1 tbsp almond butter
1 tbsp olive oil
FitDay.com: Calories 572 Fat 33.7 (52%) Carbs 33.6 (23%) Protein 36.9 (26%)
Breakfast (9:30):
Black Coffee
3 eggs, 1/2 avocado, 2 slices thick bacon
1/2 cup oatmeal with heavy cream
FitDay.com: Calories 906 Fat 70.7 Carbs 32.0 Protein 40.6
Workout (10:30):
Back Squat
3×5 @ 165#
Push Press
5×80
5×85
5×90
Chin-Ups
15 reps @ 10# – 5, 4, 3, 3
Post Workout (12:15):
1 scoop Strawberry Kiwi Protein Powder
1 banana
Lunch (2:00)
Chicken Shawerma on pita
Evening (8:00)
Oh Yeah Bar
Later Evening (10:00)
3 thick slices of summer sausage
Total: Calories 2507 Fat 147g Carb 154g (18g fibre) Protein 150g
