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#MeatlessMondays

asashouryu

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134 is low but so is 1900 calories. His maintenance at a bare minimum must be 2,700 calories. At that same macro break down that would be 189 grams of protein.
This was a sample day from a while ago(I was still cutting at that time). I have to apologize with my father in law’s death and all, I wasn’t keeping very good records through the past 2 weeks or so.
Curent maintenance is 2495/day.
As far as protein requirements- according to our doctor, most protein requirements by nutrientionists and BB enthusiasts/trainers are over emphasized. (Just taking her direction for what it is at the moment for experimental purposes)
Apparently for optimal health and inflammation reduction total calories from protein (from all sources) should be less than 10% of daily, with the ideal being around 5%.

So this is what I’m doing.

As mentioned - no loss of muscle mass, energy is good and I’m hitting new PRs.
More current diet daily plan to come next Monday and anything else additional I can come up with.

Blood-work will also be posted once I get it.
 
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This was a sample day from a while ago(I was still cutting at that time). I have to apologize with my father in law’s death and all, I wasn’t keeping very good records through the past 2 weeks or so.
Curent maintenance is 2495/day.
As far as protein requirements- according to our doctor, most protein requirements by nutrientionists and BB enthusiasts/trainers are over emphasized. (Just taking her direction for what it is at the moment for experimental purposes)
Apparently for optimal health and inflammation reduction total calories from protein (from all sources) should be less than 10% of daily, with the ideal being around 5%.

So this is what I’m doing.

As mentioned - no loss of muscle mass, energy is good and I’m hitting new PRs.
More current diet daily plan to come next Monday and anything else additional I can come up with.

Blood-work will also be posted once I get it.
I could agree with this statement "
"As far as protein requirements- according to our doctor, most protein requirements by nutrientionists and BB enthusiasts/trainers are over emphasized. (Just taking her direction for what it is at the moment for experimental purposes)
Apparently for optimal health and inflammation reduction total calories from protein (from all sources) should be less than 10% of daily, with the ideal being around 5%."
for a normal average healthy adult, but I cannot wrap my head around it for a bodybuilding type lifestyle with cycling of AAS. Correct me if I'm wrong sincerely, but I'd like to see some studies backing your doctors claim, in the realm of bodybuilding?
 

asashouryu

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I could agree with this statement "
"As far as protein requirements- according to our doctor, most protein requirements by nutrientionists and BB enthusiasts/trainers are over emphasized. (Just taking her direction for what it is at the moment for experimental purposes)
Apparently for optimal health and inflammation reduction total calories from protein (from all sources) should be less than 10% of daily, with the ideal being around 5%."
for a normal average healthy adult, but I cannot wrap my head around it for a bodybuilding type lifestyle with cycling of AAS. Correct me if I'm wrong sincerely, but I'd like to see some studies backing your doctors claim, in the realm of bodybuilding?
I’m sure you can find the studies.
On both sides of the coin.
I’m just a “normal” guy on TrT, albeit I’m much stronger than average for my age and height...but I’m not trying to be a mass monster in my 40’s, no competitions, just health, longevity and workouts for strength and health benefits.

But I would argue, and I don’t currently have science to back up this hypothesis: that if you are trying to put on size calories are calories. You’ve got to eat a surplus and eating more protein won’t necessarily build your muscle faster.
Case in point - Sumo wrestlers are huge and strong as fuck. Yes, most are extremely overweight but under the excess fat they have massive amounts of muscle.
Their diet consists of largely rice and beer. (Also fish and lots of vegetables as well as regular sources of protein but the bulk of their calories comes from rice and beer)

So it stands to reason that your body can make all the muscle mass it needs out of whatever you feed it. Protein in doesn’t necessarily equal protein out. (Know what I mean?)
 
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I’m sure you can find the studies.
On both sides of the coin.
I’m just a “normal” guy on TrT, albeit I’m much stronger than average for my age and height...but I’m not trying to be a mass monster in my 40’s, no competitions, just health, longevity and workouts for strength and health benefits.

But I would argue, and I don’t currently have science to back up this hypothesis: that if you are trying to put on size calories are calories. You’ve got to eat a surplus and eating more protein won’t necessarily build your muscle faster.
Case in point - Sumo wrestlers are huge and strong as fuck. Yes, most are extremely overweight but under the excess fat they have massive amounts of muscle.
Their diet consists of largely rice and beer. (Also fish and lots of vegetables as well as regular sources of protein but the bulk of their calories comes from rice and beer)

So it stands to reason that your body can make all the muscle mass it needs out of whatever you feed it. Protein in doesn’t necessarily equal protein out. (Know what I mean?)

I want to touch on this, and I should explain better that I mean lean body mass, so this comment in regards to caloric surplus:

"Case in point - Sumo wrestlers are huge and strong as fuck. Yes, most are extremely overweight but under the excess fat they have massive amounts of muscle.
Their diet consists of largely rice and beer. (Also fish and lots of vegetables as well as regular sources of protein but the bulk of their calories comes from rice and beer)"

rice and beer = carbs, so in a caloric surplus, can carbs be turned into muscle? What about fat? Protein?

@PacMan maybe you could chime in here? Do you agree with the quote below?

"So it stands to reason that your body can make all the muscle mass it needs out of whatever you feed it. Protein in doesn’t necessarily equal protein out. (Know what I mean?)"
 

asashouryu

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I want to touch on this, and I should explain better that I mean lean body mass, so this comment in regards to caloric surplus:

"Case in point - Sumo wrestlers are huge and strong as fuck. Yes, most are extremely overweight but under the excess fat they have massive amounts of muscle.
Their diet consists of largely rice and beer. (Also fish and lots of vegetables as well as regular sources of protein but the bulk of their calories comes from rice and beer)"

rice and beer = carbs, so in a caloric surplus, can carbs be turned into muscle? What about fat? Protein?

@PacMan maybe you could chime in here? Do you agree with the quote below?

"So it stands to reason that your body can make all the muscle mass it needs out of whatever you feed it. Protein in doesn’t necessarily equal protein out. (Know what I mean?)"
Interesting but as a counter arguement: in a caloric surplus will ALL protein you eat be turned into muscle or will it get stored as fat?
Not as far as I know - excess will be stored as fat. Certainly some will go to muscle, but too much excess of any calories and it converts to fat for long term storage.
Just a thought.

anyway we’re getting off topic here.
I just was sharing why I’m eating with the spread of macros that I have.
it’s an experiment and I will continue to report results as they come in:)
 
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asashouryu

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That looks closer to a BMR than a TDEE for anyone your size that gets off the couch even for a few minutes a day!
I have recently changed jobs and am no longer as active as I used to be. (Gym remains)
I seem to be stable at my current weight with those calories so as mentioned - I’ll continue to monitor and adjust as necessary.
 
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Interesting but in a caloric surplus will ALL protein you eat be turned into muscle or will it get stored as fat?
Not as far as I know.
Just a thought.

anyway we’re getting off topic here.
I just was sharing why I’m eating with the spread of macros that I have.
it’s an experiment and I will continue to report results as they come in:)
I agree that not all protein will be turned into muscle and I apologize I am not trying to derail this, genuinely interested but I just cannot see how I could lean bulk with protein macros at 10%?
 

asashouryu

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I agree that not all protein will be turned into muscle and I apologize I am not trying to derail this, genuinely interested but I just cannot see how I could lean bulk with protein macros at 10%?
Well - that's why I'm trying this experiment.
Albeit - I'm not trying to bulk right now.
So we'll see...but so far for cutting and maintenance it seems to be working.
So in my mind - it stands to reason that should I want to bulk, simply increasing calories (with same macros) will do the trick!
 

CurtisP

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im interested to see your blood work. There’s so many contradictory studies out there, it’s hard to even know how to wipe your ass the right way These days lol.
Just get a bidet they are on Amazon for 65 bucks
 

asashouryu

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Sorry, I know it's Tuesday but:

Here's a great 100% plant based recipe that I found and I love.
Now this is "comfort food" and as such the fat and pasta carbs are high...but it's delicious and super filling, and it is truly
much lighter on calories and fat than the traditional recipe!
And when you're in the mood for something cheesy and delicous this hits the spot for sure!

Plant Based "Mac and Cheese"

Ingredients
  • 1 large russet potato, peeled and cut into ½-inch cubes (1½ cups)
  • 1 cup chopped carrots
  • ½ cup chopped yellow onion
  • 1 teaspoon ground turmeric or 1 tablespoon finely chopped turmeric root
  • 3 cloves garlic, minced
  • ½ cup raw cashews
  • ½ cup nutritional yeast
  • 1 teaspoon sea salt
  • 4 ounces dried pasta (if you are super hard core you can find vegan egg free pasta, we're not that hardcore)
  • Freshly ground black pepper
Instructions
  1. Combine the potato, carrots, onion, turmeric, garlic, and 2 cups water in a medium saucepan. Bring to a boil over high heat. Reduce heat to low and simmer, covered, for 20 minutes.
  2. Place the cashews in a small bowl and add enough water to cover them. Soak for at least 10 minutes; drain.
  3. Meanwhile, cook the pasta in a large saucepan according to package directions; drain. Rinse with cool water; drain again. Return to the saucepan.
  4. Transfer the potato mixture to a blender. Add the cashews, nutritional yeast, salt, and ½ cup water. Blend for 2 minutes or until smooth and creamy.
  5. Top the pasta with the desired amount of sauce, and toss to coat. Season with pepper.
 

asashouryu

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Sorry all - it's been a couple weeks since I posted. (We're still reeling and dealing with my FILs passing...lots of hurdles and issues with the lack of a will and we're finding out more and more bad news as we go, so it's been sucking up MOST of my free time - hence not posting for a while)

Anyway - to help make up for it I've got a 2 part recipe post, and then I'll follow up with a fitness update as well. =)

Mushroom Stroganoff
Ingredients
  • 2 large shallots, peeled and minced
  • 4 cloves garlic, peeled and minced
  • 2 teaspoons minced thyme
  • Salt and freshly ground black pepper to taste
  • 1 teaspoon minced rosemary
  • 1 pound portobello mushrooms, stemmed and cut into large pieces
  • 1 ounce porcini mushrooms, soaked in 1 cup boiling water for 30 minutes
  • ½ cup dry white wine
  • 1 pound whole-grain fettuccine, cooked according to package directions, drained, and kept warm
  • 1 cup Tofu Sourcream (recipe to follow)
  • Chopped parsley
Instructions
  1. Place the shallots in a large skillet and sauté over a medium heat for 8 minutes.
  2. Add water 1 to 2 tablespoons at a time to keep them from sticking.
  3. Add the garlic and thyme, and cook for another minute.
  4. Stir in the salt and pepper, rosemary, and the portobello mushrooms and cook for 10 minutes, stirring occasionally.
  5. Add the porcini mushrooms, and their soaking liquid, and the wine.
  6. Stir, and cook over medium-low heat for 20 minutes.
  7. When the stroganoff is finished cooking, stir in the sour cream.
  8. Add the cooked noodles and toss well.
  9. Serve garnished with the parsley.
You can substitute any kind/size of mushrooms (or pasta for that matter) that you'd like.
This is a great, warm, satisfying and healthy "stick to your ribs" type meal and depending on how much pasta you eat can be SUUUUPER filling.
 

asashouryu

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Tofu "Sour Cream"

Ingredients
  • 1 package extra firm lite silken tofu, drained
  • 1 tablespoon lemon juice
  • 1 tablespoon red wine vinegar
Instructions
  1. Combine all ingredients in a blender and puree until smooth and creamy.
  2. Chill until ready to serve.
  3. Salt to taste.

We usually use more lemon juice (to taste really).
And we usually just use white vinegar (as we haven't had any red-wine vinegar in the house in a while)
But it tastes great (not exactly like sour cream but close enough that if you aren't thinking about it, you'd never know!)

This works great on the stroganoff recipe above, or on baked potatoes, pirogies or any other dish that you'd put sour cream on.

Enjoy!
 

asashouryu

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Health updates:

With the Holidays here, and family visiting out of town and all - I've let my calorie counting go a bit by the wayside.
I'm now up about 5lbs. (Iover the past 3 weeks or so).
HOWEVER - my body fat has gone down a bit, and my lean mass has actually increased!

Sadly - I don't know my specific caloric intake, however, I have been sticking to a strictly plant-based diet.
While we were travelling - we did have a few beyond meat burgers, and few "vegan pizzas" from Panago, also had been eating a lot of pasta and likely more nuts than I would normally eat, since that's almost all my father had in his house other than sausages, ribs and steaks! HA!

Interesting news is that my body seems to be burning the excess carbs/fat as fuel and even using it to increase muscle mass.
I also had a full week of NO WORKOUTS at all while we were in Niagara region (no gym available, and no place to workout at Pops')
We did go for walks every evening though.
Also - interesting is that my cardio has not suffered at all from the lack of workouts. (walking is good, but it's hardly strenuous)
So I suspect that the no workouts is more responsible for the weight gain vs excess calories, but I am sure that eating too much (and drinking beers) also added to it. (since in my usual day to day, I don't drink beer)

Interesting to be sure. Not sure if this is the diet specifically or just the "new way" that my metabolism functions since getting back in shape and being on TRT. As memory is a shitty baseline indicator...but I seem to recall in the past if I didn't work out for a week, and overate - I'd just gain fat, not muscle.
 

Goldenrod

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Sorry all - it's been a couple weeks since I posted. (We're still reeling and dealing with my FILs passing...lots of hurdles and issues with the lack of a will and we're finding out more and more bad news as we go, so it's been sucking up MOST of my free time - hence not posting for a while)

Anyway - to help make up for it I've got a 2 part recipe post, and then I'll follow up with a fitness update as well. =)

Mushroom Stroganoff
Ingredients
  • 2 large shallots, peeled and minced
  • 4 cloves garlic, peeled and minced
  • 2 teaspoons minced thyme
  • Salt and freshly ground black pepper to taste
  • 1 teaspoon minced rosemary
  • 1 pound portobello mushrooms, stemmed and cut into large pieces
  • 1 ounce porcini mushrooms, soaked in 1 cup boiling water for 30 minutes
  • ½ cup dry white wine
  • 1 pound whole-grain fettuccine, cooked according to package directions, drained, and kept warm
  • 1 cup Tofu Sourcream (recipe to follow)
  • Chopped parsley
Instructions
  1. Place the shallots in a large skillet and sauté over a medium heat for 8 minutes.
  2. Add water 1 to 2 tablespoons at a time to keep them from sticking.
  3. Add the garlic and thyme, and cook for another minute.
  4. Stir in the salt and pepper, rosemary, and the portobello mushrooms and cook for 10 minutes, stirring occasionally.
  5. Add the porcini mushrooms, and their soaking liquid, and the wine.
  6. Stir, and cook over medium-low heat for 20 minutes.
  7. When the stroganoff is finished cooking, stir in the sour cream.
  8. Add the cooked noodles and toss well.
  9. Serve garnished with the parsley.
You can substitute any kind/size of mushrooms (or pasta for that matter) that you'd like.
This is a great, warm, satisfying and healthy "stick to your ribs" type meal and depending on how much pasta you eat can be SUUUUPER filling.
This sounds delicious. Wife wants to cut out meat estimate down too. This is a great post and will help us try some new ideas. Thanks for doing this.
I can’t imagine giving up fish and chicken but I would give it a try or significantly cut down.
 

asashouryu

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Hey guys - a day late, but here we go!


Vegan cheesy chive biscuits

These vegan cheesy chive biscuits are the perfect addition to your holiday or Thanksgiving table.
PREP TIME 24 minutes
COOK TIME 10 minutes
TOTAL TIME 34 minutes
SERVINGS 12 biscuits

ingredients
  • 1 C Silk Unsweetened Almond
  • 2 tsp tomato paste
  • 1 tbsp lemon juice
  • 1 tsp apple cider vinegar
  • 2 C all-purpose flour
  • 3 tbsp nutritional yeast
  • 2 tsp baking powder
  • 1 tsp baking soda
  • 1 tsp garlic powder
  • 1 tsp sea salt
  • 5 tbsp cold coconut oil
  • 3 tbsp snipped chives
  • 1/4 C all-purpose flour, for rolling out biscuits
instructions
  1. Preheat oven to 450°F.
  2. In a mixing bowl, combine Silk unsweetened almond with tomato paste, lemon juice, and apple cider vinegar. Let it sit while you combine the dry ingredients in a separate bowl.
  3. In another bowl, combine all-purpose flour with nutritional yeast, baking powder, baking soda, garlic powder, and sea salt.
  4. Take chunks of the cold coconut oil and place it in the flour mixture. Blend it with a pastry blender until it forms a crumb like mixture.
  5. Create a well in the middle of the dry ingredients and pour the liquid ingredients into it. Then gently fold the batter a few times until it just comes together, but isn't fully mixed. Add snipped chives and then fold the dough a few more times until it comes off the sides of the bowl.
  6. Flour a clean dry surface with extra all-purpose flour. Place the ball of dough on the floured surface and lightly flour your hands so it doesn't stick. Flatten the dough slightly until it's approximately 8-inches to 10-inches wide and 1-inch to 1 1/2-inches thick.
  7. Lightly flour a 2-inch to 2 1/2-inch round cookie cutter and cut as many biscuits out as you can. Place them on a lightly oiled baking sheet (use a little coconut oil on the baking sheet).
  8. Try not to handle the dough too much, but create another smaller round of dough and cut out more biscuits. Depending on the size of your cookie cutter you will get 10 to 12 biscuits total.
  9. Bake for 10 minutes or until puffed and golden.
  10. Serve warm with vegan butter and/or your favorite spread, sauce or vegan gravy!
recipe notes
You can also add in a vegan cheese product, like chunks or shreds, for extra flavour. Fold this into the dry ingredients at the same time as you add the liquid ingredients.
 

Goldenrod

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Hey guys - a day late, but here we go!


Vegan cheesy chive biscuits

These vegan cheesy chive biscuits are the perfect addition to your holiday or Thanksgiving table.
PREP TIME 24 minutes
COOK TIME 10 minutes
TOTAL TIME 34 minutes
SERVINGS 12 biscuits

ingredients
  • 1 C Silk Unsweetened Almond
  • 2 tsp tomato paste
  • 1 tbsp lemon juice
  • 1 tsp apple cider vinegar
  • 2 C all-purpose flour
  • 3 tbsp nutritional yeast
  • 2 tsp baking powder
  • 1 tsp baking soda
  • 1 tsp garlic powder
  • 1 tsp sea salt
  • 5 tbsp cold coconut oil
  • 3 tbsp snipped chives
  • 1/4 C all-purpose flour, for rolling out biscuits
instructions
  1. Preheat oven to 450°F.
  2. In a mixing bowl, combine Silk unsweetened almond with tomato paste, lemon juice, and apple cider vinegar. Let it sit while you combine the dry ingredients in a separate bowl.
  3. In another bowl, combine all-purpose flour with nutritional yeast, baking powder, baking soda, garlic powder, and sea salt.
  4. Take chunks of the cold coconut oil and place it in the flour mixture. Blend it with a pastry blender until it forms a crumb like mixture.
  5. Create a well in the middle of the dry ingredients and pour the liquid ingredients into it. Then gently fold the batter a few times until it just comes together, but isn't fully mixed. Add snipped chives and then fold the dough a few more times until it comes off the sides of the bowl.
  6. Flour a clean dry surface with extra all-purpose flour. Place the ball of dough on the floured surface and lightly flour your hands so it doesn't stick. Flatten the dough slightly until it's approximately 8-inches to 10-inches wide and 1-inch to 1 1/2-inches thick.
  7. Lightly flour a 2-inch to 2 1/2-inch round cookie cutter and cut as many biscuits out as you can. Place them on a lightly oiled baking sheet (use a little coconut oil on the baking sheet).
  8. Try not to handle the dough too much, but create another smaller round of dough and cut out more biscuits. Depending on the size of your cookie cutter you will get 10 to 12 biscuits total.
  9. Bake for 10 minutes or until puffed and golden.
  10. Serve warm with vegan butter and/or your favorite spread, sauce or vegan gravy!
recipe notes
You can also add in a vegan cheese product, like chunks or shreds, for extra flavour. Fold this into the dry ingredients at the same time as you add the liquid ingredients.
Sounds good - did you like them? Let us know please.
 
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