Wednesday, 16 May 2018

Vegan RXBar Recipe

I’m working on a vegan RX Bar recipe based almost completely on the packaging. I looked up the average protein per egg white (the RX Bar has the equivalent of 3 egg whites) to determine how much pea protein and sprouted brown rice protein to replace it with so that each bar has about 10g of protein from this 1:1 protein mix. The recipe I’m working with makes 4 bars.

1/4 c pea protein
1/4 c sprouted brown rice protein
24 almonds
16 cashews
8 medjool dates

Since I’m trying to make the Coconut/Chocolate flavor, I added:

1 Tbsp cacao
1 Tbsp unsweetened, shredded coconut

Set aside half of the almonds. Add everything else to the food processor fitted with the S-blade and process for about 90 seconds, stopping periodically to check consistency. You’ll see that initially you have a pretty dry, powdery mix. Keep processing. When it’s ready to be formed, it will appear sticky and will have formed tiny little balls. Add the remaining almonds and pulse to coarsely chop the almonds. Scrape into a large bowl and press into a ball. You should have about 10 ounces of dough. The RX Bars from the store are only 1.8 ounces, so this may need some adjustment since I’m shooting for 4 servings and 10 ounces divided into 4 servings make 2.5 ounce bars. Divide the dough evenly into 4 balls and form into bar shapes. I pressed mine into a mason jar ring which made them puck shaped, but that’s just fine.

NOTE: the dates that I used were huge. try using just 6 of the giant dates for 4 servings.

Tuesday, 24 October 2017

Slow Carb Diet – Day whatever

I mostly fell off the Slow Carb wagon. I still try to eat pretty much as the diet describes when it’s convenient, which usually amounts to 1 meal per day. Still staying away from most white foods, but a double meat hamburger without fries when I don’t really have time for anything but drive thru isn’t so bad, right? I’m still taking the supplements too. I kinda figure they are a pretty important part of the diet.

Really, I don’t even want to lose weight, just fat. I guess that’s what the diet is for. I don’t know. I may get back to it.

Thursday, 5 October 2017

Slow Carb Diet – Day 10

165.8 lbs / 17.7% bf / 62.8% water

I guess this is just my body composition. Not really seeing much change. I feel like I’ve been sticking to the plan pretty well. I could probably be more consistent with the exercises, but still.

Breakfast

AGG+GB5
2 eggs
cabbage and onions
wasn’t really hungry, didn’t eat my beans

ate egg, bacon cheese out of breakfast sandwich at work. threw bread away.

Wednesday, 4 October 2017

Slow Carb Diet – Day 9

164.6 lbs / 17.6% bf / 62.9% water

This is the first real positive change I’ve seen. Over a pound since yesterday and .3% body fat. I guess I need to get my kettle bell or build the T-Bar thing.

Breakfast

5:30
AGG+BG5
2 eggs
3 oz spinach
1/2 cup lentils
12 oz coffee+coco+van+cin
water

Lunch

AGG
pork loin chop
cabbage and onions
1/2 can black beans (rinsed)
water

Dinner

AGG
beef fajitas (no tortillas)
some corn chips and salsa
small salad (lettuce, sour cream, avocado, tomato)
charro beans
michalada
water

Entered data at end of day. Some information (times, measurements, etc) are missing.

Tuesday, 3 October 2017

Slow Carb Diet – Day 8

165.8 lbs / 17.9% BF / 62.6% water

Still no change in numbers. I feel like my body is changing, but that could just be wishful mirror gazing. It’s only day 2 on PAGG. It probably takes a few days for it to start doing it’s thing.

I’m still working my way through the book. I’m a slow reader most of the time and I haven’t had much time to sit down and just read. I just got to the kettle bell swing. That looks promising. I don’t want to get bit, just burn some fat. My goal, I think, is 12% BF at the same weight, or even a few pounds heavier. I’m already at the top end of my heaviest in my life, 170 lbs being the most. I realize I don’t have much, if any, weight to lose, but I definitely could lose some weight and gain some muscle. And my real goal, outside of aesthetics, is to be a better rock climber, and a tri-athlete. It seems lofty, but the only way to improve is to do things that you’re not sure you can do.

Breakfast

8:15 am
AGG+B5G (as I started cooking)
2 eggs, fried in butter
3 oz spinach, wilted
1/2 cup lintels
12 oz coffee+coco+van+cin
water

9:00 am
30 air squats
30 wall presses
20 chest pulls

I think I’m going to change the wall presses to regular push-ups at home or the shop.

Lunch

12:45 pm
1/2 cup lentils
2 hard boiled eggs
1/2 avocado
water

3:00 pm
coffee

7:00 pm
2 tilapia fillets
brocolli and carrots
pinto beans
water

Kind Bar

Monday, 2 October 2017

Slow Carb Diet – Day 7

9:00 am – 165.6 lbs / 17.7% BF / 62.8% water
lb:13 + rb:13 + c:39 + w:35 + h:36 + lt:20 + rt:20 = 176 total inches

Finally took body measurements. Now I can see if that changes since nothing else is. I was surprised to discover that I was a little sore from post-meal exercises yesterday.

9:40 am
Emergen-C and AGG+B5G

Breakfast

10:00 am
1/2 cup / 2.8 oz lentils
3 oz brussel sprouts
2 eggs, fried
12 oz coffee+coco+van+cin

Still not feeling great. I feel much better than I did yesterday, but I’m still pretty congested. At least I’m not sneezing constantly with a steadily dripping nose.

10:30 am
30 squats
30 wall press
30 chest pulls

Lunch

about 1:45 pm
Crispy Taco Plate at Chapalla
2 crispy beef tacos (meat, lettuce, tomato, cheese)
small salad (iceberg, tomato, avocado)
refried beans
water

forgot to bring AGG with me.

12 oz coffee

2:25
30 squats
30 wall press

Dinner

7:00 pm
Supplements – AGG

4.3 oz tofu
1/2 avocado
1/2 cup lentil w/ chopped onion
fresh spinach, wilted
water

11:00 pm
Bedtime – PAGG

Sunday, 1 October 2017

Slow Carb Diet – Day 6

9:15 am – 166.4 lbs / 17.8% bf / 62.7% water

Cheat day was fun, but now it’s over and back to standard meals. I don’t feel nearly as bad today as I thought I might. So that’s good.

I’m concerned that my stats don’t seem to be changing for the 1st week. Everything is staying almost exactly the same. I haven’t been taking size measurements though, so maybe there is some change there. Also, I haven’t been doing any air squats or wall pushups or any specifically premeal exercises. My supplements should be coming today, so I can get started on the PAGG+ stack. The ‘+’ is for the brain function supplements that I’m adding (Ginko Biloba, 5-HTP and B Complex).

Breakfast

9:30
1/2 cup lentils
3.1 oz brussel sprouts
2 eggs, scrambled
12 oz coffee, cin-coco-van
16+ oz water

30 air squats
30 wall presses
30 chest pulls

I’m not quite sure I’m drinking as much water as I should. I need to get quart size bottles to carry water so I can be sure to drink 3-4 quarts per day. It’s difficult to track from a glass and random bottles of water.

Lunch

3:00ish pm
1/2 cup lentils
1 chicken thigh
Steamed sweet potato
1/2 avocado

AGG plus 5htp, B complex and gingko

30 air squats
30 wall presses
20 chest thingies

I feel like shit today. Super high molds.

Dinner

3.5 oz tofu
1/2 cup lentils
1/2 avocado
2 small tomatoes
water

I forgot AGG and didn’t do exercises. Still feeling terrible from molds.

12:15 took PAGG before bed

Saturday, 30 September 2017

Slow Carb Diet – day 5 (CHEAT DAY!!)

9:00 am 166.2 lbs / 17.8% BF / 62.7% water

I know this really should be Day 6, but I started on a Tuesday and I want Saturday to be cheat day. I’m probably more excited about cheat day than I should be. Or maybe that’s how it’s supposed to work. Delayed gratification and “reward” for making it through the other 6 days (which really weren’t that bad). Anyway, let’s get this party started.

I’m not even going to list meals. I’m just kinda going to be at the trough all day.

apple fritter (pretty small one. it said 340 calories on the tray.)
small Simple Orange juice
some cookies and cream ice cream (i’ll finish the pint today for sure.)

Actual, cooked breakfast included 2 fried eggs, chicken thigh, 4 smallish cinnamon pancakes topped with fried bananas and agave nectar (didn’t have maple syrup) and 12 oz coffee with milk and sugar. Not a bad start, if a little late.

I had to come back to the last pancake and half a fried banana that I washed down with another mug of coffee with cream and sugar. Then I had some more ice cream. I’m very full.

After working in the yard for a while and just drinking water, I had an apple for a snack. I haven’t had nearly as much fruit as I wanted. I was really looking forward to fruit. Oh well.

Then dinner time rolled around and it was finally time to head to Dan’s Hamburgers. I love cheese burgers. One medium jalapeno cheese burger, small fries and a small chocolate shake. I forgot to weigh the burger (or anything for that matter), but it was pretty big. It might be better that I didn’t weigh anything. I might have felt too ashamed to continue. It was all delicious and I ate every bite.

And now I finished my ice cream from this morning. I don’t feel proud… or very well. It’s funny that I used to eat at least this much every day, but then I rode bicycle delivery all day and pedicabbed at night on the weekends. Who knows how many calories I consumed or burned. I weighed 145 pounds though.

Friday, 29 September 2017

Dietary Supplements

I just ordered a shitload of supplements from Amazon for my diet. I ordered the recommended stack from The 4 Hour Body (allicin garlic, alpha-lipoic acid, policosanol, and decaf green tea extract) for fat loss to accompany the slow carb diet. I also ordered several supplements for my brain; ginko biloba for brain function and memory, 5-HTP appetite control and cognitive function, and b-complex for all of the above and to compliment the 4HB stack.

Game on I guess.

Slow Carb Diet – Day 4

About 6.5 hours sleep. Was difficult to get up initially, but woke up pretty quickly.

165.4 lbs / 17.7% bf / 62.8% water

Breakfast

2 eggs (fried)
spinach
1/2 cup lentils
16+ oz water
12 oz coffee w/ 1 tsp coconut oil, 1/4 tsp vanilla extract, 1/2 tsp cinnamon

Lunch

1:30 pm
2 hard boiled eggs
1/2 cup lentils
salad (iceberg, spinach, cucumber, carrot)
water

Dinner (Chuy’s)

7:30 pm
1/2 basket chips w/ small bowl of ground beef, beans, jalapenos and queso
chicken enchiladas
refried beans
mixed vegetables
2 12 oz beers

Late Night Snack

11:30 pm
small handful of mixed nuts
1 hard boiled egg