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  1. #4301
    canio6's Avatar
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    I've been looking through the EMF thread, and while I have not read all 150 pages I have looked at probably 40 or so. Any chance some of you doing that protocol could list a few days worth of food you actually eat? Thanks in advance. My numbers would be the same as P's and plugging foods into fitday I am not seeing a reasonable way (based on what/how I eat) to come even close.

  2. #4302
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    athomeontherange is online now Senior Member
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    Quote Originally Posted by canio6 View Post
    I've been looking through the EMF thread, and while I have not read all 150 pages I have looked at probably 40 or so. Any chance some of you doing that protocol could list a few days worth of food you actually eat? Thanks in advance. My numbers would be the same as P's and plugging foods into fitday I am not seeing a reasonable way (based on what/how I eat) to come even close.
    Here is my yesterday. If you are MFP (most of us are) you can check out our food journals.



    Your Food Diary For: Prev Wednesday January 23, 2013 Next
    Breakfast Calories Carbs Fat Protein
    Coffee - Brewed from grounds, 12 fl oz 4 0 0 0
    Butter - Salted, 1 tbsp 102 0 12 0
    Cream - Half and half, 2 fl oz 79 3 7 2
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    185

    3
    6%
    19
    90%
    2
    4%

    Lunch
    Beef - Ground, 80% lean meat / 20% fat, crumbles, cooked, pan-browned (hamburger), 1 serving ( 3 oz ) 231 0 15 23
    Dole - Packaged Salads - Hearts of Romaine, 3 oz (80.9g / 2 cups) 15 3 0 1
    Ken's Dressing - Creamy Italian, 2 tbsp 110 6 10 0
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    356

    9
    10%
    25
    63%
    24
    27%

    Dinner
    Meat: Bacon (Hormel Black Label) Thick Slice - Bacon, 5 slices 275 0 23 20
    the Republic of Tea - Red Velvet Chocolate Tea Bags, 2 teabag (6 oz) 0 0 0 0
    Butter - Salted, 2 tbsp 204 0 23 0
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    479

    0
    0%
    46
    84%
    20
    16%

    Snacks
    Unbranded - Fried Egg- Yolk Only, 2 yolk 108 0 9 5
    Duke's - Mayonaise, 1 Tbsp 100 0 12 0
    Celery - Raw, 1 cup chopped 14 3 0 1
    Kroger Pork Rinds - Pork Rinds, 0.5 oz 80 0 5 9
    Pizza Hut - Creamy Italian Salad Dressing, 2 Tbls 140 2 15 0
    Land of Lakes - Heavy Whipping Cream (Ultra Pasterized), 2 tbsp (15mg) 100 0 10 0
    Coffee - Brewed from grounds, 12 fl oz 4 0 0 0
    kroger - cheese and vrggie snack pack, 1 contsiner 140 9 11 5
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    686

    14
    8%
    62
    80%
    20
    12%


    Totals
    1,706

    the numbers with the food are calories, carbs, fat and protein.
    Karin


    Created by MyFitnessPal.com - Free Calorie Counter

    What am I doing? Depends on the day.

  3. #4303
    athomeontherange's Avatar
    athomeontherange is online now Senior Member
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    Nice work on the plateau. I will have to remember this so I do not get frustrated.
    Karin


    Created by MyFitnessPal.com - Free Calorie Counter

    What am I doing? Depends on the day.

  4. #4304
    canio6's Avatar
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    Quote Originally Posted by athomeontherange View Post
    Here is my yesterday. If you are MFP (most of us are) you can check out our food journals.
    Thanks!

  5. #4305
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    5:30 am Matcha powder with 1T kerrygold 2T HWC
    7:00am Smoothie=8oz Almond milk, 8oz Coconut milk (carton not can), 28g whey (I am using up my whey better choice would be 2 eggs), 1T instant coffee granules, 1T MCT, stevia to taste
    2:00 pm 1.5oz gouda, egg/avocado salad=2 hard boiled eggs, 1 whole avocado, 1T mayo, and a cup of tea with HWC
    7:00pm 2 to 3C mixed greens, 1/2 bell pepper, 1/2C cucumber, protein source (last night it was a chicken thigh), nut and pumpkin seeds if I have the room in the macros (this depends on the protein source), a couple of tablespoons of a good olive oil and a sprinkle of ACV.
    After dinner, I drink tea if I need more fat I add HWC, or I eat some celery with a cream cheese/tampenade mix, or unfortunately last night I got into some pistachios.

    I tend to eat the same breakfast and lunch most days, this makes it easier for me to know what to eat for dinner, which also tends to be pretty much the same. I am not really one who needs a lot of variety.

    My macros are just a little lower than P's. I think most of us are finding it difficult to get the fat without the protein. Here is a link to a nice article on how to get some good fats...12 Healthy High-Fat Foods Perfect For Nutritional Ketosis

  6. #4306
    canio6's Avatar
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    Quote Originally Posted by demuralist View Post
    I think most of us are finding it difficult to get the fat without the protein.
    Thank you for the link. That is my issue looking at some days I have tracked. I just don't do things like smoothies, pork rinds and the like. They do not seem like real food to me. (Not that they are not real, they just do not work for me psychologically. A smoothie is a lame milk shake. Pork rinds are chips for paleo people. I generally do not do well with substitutions). As such, I tend to eat more meat/eggs which ups protein numbers. Looking at an average day (one where I eat LC) I am coming out with macros somewhere along the lines of: carbs 30g, fat 114g, protein 137g. Adding 40g of fat does not seem worth the 50g of protein I would have to lose.

  7. #4307
    demuralist's Avatar
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    Seeing as you are a guy, I suspect you could go to the high end of the protein range. Also when you increase your fat it is easier from a hunger standpoint to lower your protein. So what if you just shoot for lowering your protein and increasing your fat slowly over the course of several weeks and see how it goes? I assume you already have dropped grains and sugars and your carbs are already in line.

    I do the smoothie in the morning because I wear an oral device for sleep apnea and my teeth are too sore to chew in the morning. I tend not to do substitutes either. It definitely takes less protein than most Primal/paleo folks usually do.

  8. #4308
    canio6's Avatar
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    Quote Originally Posted by demuralist View Post
    Seeing as you are a guy, I suspect you could go to the high end of the protein range. Also when you increase your fat it is easier from a hunger standpoint to lower your protein. So what if you just shoot for lowering your protein and increasing your fat slowly over the course of several weeks and see how it goes? I assume you already have dropped grains and sugars and your carbs are already in line.

    I do the smoothie in the morning because I wear an oral device for sleep apnea and my teeth are too sore to chew in the morning. I tend not to do substitutes either. It definitely takes less protein than most Primal/paleo folks usually do.
    I can totally respect that, and I understand that things that do not work for me work for others. I like smoothies but I would slap my mother for ice cream (only once and then I would be dead). I drink a smoothie, I want a shake. I just have to avoid that kind of thinking.

    I do not generally eat grains outside of the occasional beer or dessert (once a month or so). I do like potatoes but can live without them (same goes for squashes). I do not eat rice or pasta. I could up fat and lower protein, I guess I am not seeing the appeal. I would rather eat a piece of meat than a pat of butter if that makes sense.

  9. #4309
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    Paula, I'm so proud of your days without binges. You go, girl!!!! [And, the weight loss is totally awesome too] Sleep is HUGE for me.

    Canio, I've struggled in similar ways. I'm trying for fattier meat foods. Pate. Bacon. Grass-fed brisket and chuck. "Pastured" (know this isn't really accurate) pork, like butt. I overeat pork rinds and can't do them (probably because, as you say, they are too much like potato cips) I would say this. I've never felt better. My sweet cravings are GONE. I now look indifferently toward fruit (haven't had any in over a month - major victory) and the ice cream mom has in the freezer. I do best getting the majority of my fat from animal products and I can't do dairy Share as you find what works for you, please.

  10. #4310
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    One thing I am looking forward to trying is a double-yolk egg fry. Crack an egg into your pan to fry, and add in one more egg yolk, tossing the white. This changes your percentages from 35%P:62%F(still respectable) to 28%P:70%F(very nice).

    Two funny things: when I went to calculate this, I had to do it by difference. Although egg whites were listed as a food, egg yolks were NOT! And, can you imagine our CW friends' reactions if we told them we toss the whites, instead of the yolks. Just opposite of what the 'healthy' folk do. (Which, of course, explains funny thing #1.)

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