I am your host, Noodles and Beef, and welcome to my blog. It's my creative dumping ground and journal. I post work from my photo projects, sketches from my notepad, and infographics from my research. Sometimes I write about my body dysmorphia but more often I post photos of my butt. I am in a D/s relationship with two wonderful pups. Your hair looks amazing today.

Anyway, thanks for reading my blog, I hope you enjoy it!

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Recent Posts Posts tagged diet

MEAL PREP SUNDAY!
$280 for 70 meals (or 10 meals a day split between pup and I).
This weeks’ menu:
Superfood breakfast shake (recipe)
Chicken Adobo (recipe)
Ceasar Salad (recipe, replace croutons with two cups sliced chicken)
Turkey Meatloaf (recipe, omit breadcrumbs)
Crockpot Honey Bourbon chicken (recipe, serve with mashed beans)
About 2 hours prep time. (Not including shake, which is made every morning, or the crockpot cook time).

MEAL PREP SUNDAY!

$280 for 70 meals (or 10 meals a day split between pup and I).

This weeks’ menu:

  • Superfood breakfast shake (recipe)
  • Chicken Adobo (recipe)
  • Ceasar Salad (recipe, replace croutons with two cups sliced chicken)
  • Turkey Meatloaf (recipe, omit breadcrumbs)
  • Crockpot Honey Bourbon chicken (recipe, serve with mashed beans)

About 2 hours prep time. (Not including shake, which is made every morning, or the crockpot cook time).

Calculating my bodybuilding budget for the year to try and find savings.
My pup and I go through 7 jugs of Optimum Nutrition Whey protein a month, about $263.06.
This does not include the shakes we each have at work (1 jug each every month), creatine, glutamine, pre-workout shakes, or any other supplements.
Edit: I am a big fan of TrueNutrition.com and being able to customize your protein mix. However, the same protein mix is $361.25 (with shipping, including bulk discount and shipping coupon). Amazon wins if you only need a basic protein powder and free shipping.

Calculating my bodybuilding budget for the year to try and find savings.

My pup and I go through 7 jugs of Optimum Nutrition Whey protein a month, about $263.06.

This does not include the shakes we each have at work (1 jug each every month), creatine, glutamine, pre-workout shakes, or any other supplements.

Edit: I am a big fan of TrueNutrition.com and being able to customize your protein mix. However, the same protein mix is $361.25 (with shipping, including bulk discount and shipping coupon). Amazon wins if you only need a basic protein powder and free shipping.

How much do you think you spend on food a week? For both bulking and cutting?
kokujr

My half of last week’s Costco bill was ~$80.  This covered four meals a day for five days.  Each meal is about $4.  This cost also covers our breakfast shake which we drink every morning.  Here’s what a typical day of eating looks like.

When bulking, we add brown rice and quinoa, which we buy very infrequently in bulk at Costco.

Protein shakes are extra $2/ea.  At three-to-four shakes a day this adds ~$50 a week to my food costs.

On average, I spend about $150 on food a week.  Its taken a lot of work to perfect my shopping and recipes to keep cost down…not too long ago, I spent $1,300 on food in one month because I ate out too much.

The trick is to shop and cook everything in bulk at the beginning of the week, then fill your fridge with pre-packed meals that you eat throughout the day.  If you need inspiration, checkout the #MealPrepMonday tag on instagram

Well I come from a family of bodybuilders all of them huge, cut, and doing it natural yet all their supplements claim some androgenic quality about them. I am rather slim and prefer it & I asked if there are supplements I could take that don't bulk and don't mess with my endocrine system and other than two brothers ask me why I wouldn't want that or my father say "no need for supplements other than aminos/vitamins/balanced diet..." I haven't gotten any identifiable item. Any idea what to take?
Anonymous

I can sympathise somewhat.

My step-father was a Masters-level professional bodybuilder, while vegan.  Vegans can be a bit overbearing about their food beliefs, but when you combine that with the nutritional enthusiasm of a bodybuilder, it becomes a whole other monster.

I loved it.  My step-dad was so passionate about food and training, it was infectious.  When I talk diet, food combinations, or nutrition, I slip into the same diet-pitch he would use to lecture me on the value of amino acids.

Anyway, back to your question:

What supplements can you take if you don’t want to bulk?

You’re good, dude, you don’t need to supplement to keep your body exactly the way it is.

Hi sexy, your blog is pretty much interesting! I have a question for you.. Watching your schedules i see you eat huge amounts of proteine-shake at a time, but browsing the internet i've read human body can assimilate only 30/35g at a time (exceeding this limit proteins get wasted).. How does it work? Thanks ^^
ohmycub

This is a lie.

Meat and protein are digested at ~95% efficiency.  If you eat a 290g ribeye steak (~70g protein) about 66g of protein will hit your blood stream.

References:

Anecdotally, we know its possible for the human body to metabolize more than 30g protein per meal when bodybuilders like Viator put on 60lbs of muscle in 30 days.
hey I've had a look at you're blog especially the diet section but do you have like any tips on high protein meals? like for example you're typical eating habits through the day. I'm just curious because all though I'm kinda muscular I struggle to make time to eat. Also any very high protein filled foods i should eat on a regular basis? Thanks
Anonymous

It’s time for a new one, but I posted a day of bulking meals last year:

This information is a little out of date but the recipes are still very good.

These days, I eat five meals a day and four protein shakes to achieve me caloric and protein needs.  My day today looks something like this:

  • 50g protein shake within 30 minutes of waking up
  • Workout
  • 50g protein post-workout shake
  • 60g protein chicken salad
  • Lunch with coworkers provided by work, aim for 50g protein
  • 50g protein shake
  • 60g protein bison stuffed bell pepper with goat cheese
  • 40g protein roast salmon
  • 50g protein shake
  • 50g protein turkey meatloaf
  • 50g protein bedtime shake

Total cost of food for today: $20

I’ll post a detailed recipe guide to bulk cooking with nutritional info soon as I stop being lazy about it.

Hi! I'm really impressed with your progress since you started lifting weights. I would like to ask the following : 1. Do you take supplements that are not necessarily geared towards bodybuilding (e.g. Garlic oil) ; 2. Are there specific health benefits to bodybuilding which are not visible (e.g. Improved immune system) and ; 3. Do frozen veggies and fruits work and taste as well as fresh ones when you add them to shakes? Thank you and I wish you well in terms of your post-surgery recovery.
Anonymous

Supplements I take that aren’t necessarily for bodybuilding

I’ve covered my bodybuilding supplements extensively, but I also take things for encouraging fat apoptosis, various nootropics, and all sorts of snake oil.

  • Huperzine-A, 400mcg twice daily: I originally started taking Huperzine-A for its ability to naturally increase growth hormone secretion via acetylcholinesterase inhibition, but after a couple days of taking it I noticed the nootropic effects kick in. I was more alert, focused, creative, and I became really anxious and uncomfortable when I started slacking off…it makes it difficult to be lazy. This substance is being researched as a cure for chronic apathy. Amazing.
  • Fish Oil, 3,000mg a day: specifically, I take the Nordic Naturals brand because it has the highest EPA content, and research shows that fish oil with more EPA causes muscle growth. Besides that, I take fish oil for general health, fat burning, increases absorption of protein, helps with sleep, does your taxes, and encourages release of IGF-1.
  • 5htp, 300mg a day: I take this when I’m depressed to help me feel happy again. Its like a natural happy pill.
  • BroccoMax, 3 pills a day: Another supplement I originally started taking for bodybuilding, broccoli is an aromatase inhibitor, keeping more of your testosterone as helpful androgens instead of converting into estrogen. I actually didn’t notice much effect from this, I don’t recommend it. I don’t know why I’m writing about it.

I treat food like medicine. Whole foods are more important that trying to complete your diet with extra supplements. I try to eat lots of fish, organic foods when affordable, macadamia nut oil for cooking…etc.

Health benefits of bodybuilding

You’ve already listed one of the big ones: more muscle mass means stronger immune system.  I am sick less now than when I was skinnier.  However, I wouldn’t advocate bodybuilding for people interesting in long lives.  Bodybuilders wear their bodies down quickly and die 10-15 years sooner than their non-bodybuilding counterparts.  Pro bodybuilders die even younger.

Frozen Fruits/Veggies

Yes.  They’re often frozen at their peak flavour.  Highly recommended for price, convenience, and taste.

carnenchiladas:

Morning special protein shake

Pup is in charge of making our breakfast superfood shake each morning:
* Acai pulp
* Walnuts
* Almonds
* 5g Glutamine
* 5g Creatine
* 50g Whey
* Royal Jelly (or raw honey)
* 2tbsp Flax Seed Oil
* Frozen Blueberries
* Frozen Spinach

carnenchiladas:

Morning special protein shake

Pup is in charge of making our breakfast superfood shake each morning: * Acai pulp * Walnuts * Almonds * 5g Glutamine * 5g Creatine * 50g Whey * Royal Jelly (or raw honey) * 2tbsp Flax Seed Oil * Frozen Blueberries * Frozen Spinach

Reblogged from carnenchiladas
hey dylan when i buy things like protein, supplements and other things. should i go for quality or price? cause i see allot of certain products that do the same effect but at different prices. not sure if i should splurge or be thrifty.
tartancorpse

This is a good question, thank you, Lino.

The supplement industry in America is rife with snake oil.  Be cautious about products that promise ridiculous things, like “Skin Ripping Pumps.”  

I’ve compiled a list of typical supplements that provide the most results for the lowest price here, and a more current list of my supplements here.

Save your money on the basic supplements.  Otherwise, this can become a very expensive hobby.

Dear Oprah,
I’m sorry to hear about your high metabolism.  Have you tried indulging some of the high-calorie foods you feature in your “Favourite Things”?  I think that tub of caramel popcorn will help pack on some weight.
But, seriously, bulking works, you’re probably just doing it wrong.  If you are not gaining weight, its because you’re not eating enough.
Use a spreadsheet to keep track of your caloric intake each day for a week.  Now add 500 calories each week until you start gaining weight.  This is your new caloric goal.
You’ll need to re-evaluate your caloric intake every 20lbs as your needs will increase the bigger you get.
Good luck, Oprah.

Dear Oprah,

I’m sorry to hear about your high metabolism.  Have you tried indulging some of the high-calorie foods you feature in your “Favourite Things”?  I think that tub of caramel popcorn will help pack on some weight.

But, seriously, bulking works, you’re probably just doing it wrong.  If you are not gaining weight, its because you’re not eating enough.

Use a spreadsheet to keep track of your caloric intake each day for a week.  Now add 500 calories each week until you start gaining weight.  This is your new caloric goal.

You’ll need to re-evaluate your caloric intake every 20lbs as your needs will increase the bigger you get.

Good luck, Oprah.

alphaqueer asks:

I just looked at your cutting diet post and I’ve got to ask a really naive question: what do you eat Monday through Saturday? To me, it just seems like meat and vegetables, which must get boring. Do you have some meal ideas/templates you could share?

Unless you can afford to eat out every meal, eating bulk-cooked meals gets boring quickly.  I’ve written before how I’ll convert a multi-course French dinner into a day of bulking meals…but that sort of cooking is really involved and time consuming.

My mealplan with pup is a little different.  He cooks a couple nights a week, and on Sundays I do bulk meals for both of us to last the remaining days.  

I usually get a few kinds of root veggies (rainbow carrots, beets, golden beets, shallots, etc) and roast them at high heat in a oregano/macadamia nut oil/salt/pepper/balsamic vinegar dressing.

Chicken and steaks are marinaded in a few different marinades for flavour variety.  Chicken breasts are roasted in the oven.  Steaks are prepared in a pan following this recipe.

I usually make adobo with the chicken thighs, or coq au vin if I have some red wine laying around.

Salmon I roast with ghee, garlic, raw soy sauce, and shiitake mushrooms.

I’ve had a few folks ask me for an outline of my current training routine, from sleep, supplements, protein, to the workout.  This routine is suitable for folks who want to lose fat without sacrificing muscle in their weight loss, or for people that want to simply maintain.  This regimen has worked so well for cutting fat while maintaining muscle, that I’m going to try using it when I bulk by adding more calories and a complex carb like quinoa.
This is a pretty rough overview of my daily routine.  (Sundays excluded, because thats cheat day).  I have only been doing this routine for the last three weeks and can’t fully vet it yet, but initial results have been promising.
The Daily Routine
10:00pm - 08:00am: sleep (goal is 8-10hrs)
08:00am - 08:30am: breakfast superfood shake, AEG stack
11:00am - 11:30am: eat lunch, protein shake, AEG Stack, Animal Pack Daily Vitamin
01:00pm - 02:00pm: gym (read about my new workout here)
02:00pm - 02:10pm: post workout shake
04:30pm - 04:45pm: eat meal, protein shake, AEG Stack
08:00pm - 08:45pm: eat dinner, protein shake
09:45pm - 10:00pm: bedtime shake, AEG Stack
10:00pm - 08:00am: sleep (goal is 8-10hrs)
Diet Guide
My cutting diet is a traditional carb-restrictive diet:
No simple carbs (breads, corn, fruit, rice, etc)
No fruit (it’s important to emphasize this, but we can have not-sweet fruits like tomatoes and avocado)
No milk, soda, or juice. Ever. No exceptions. (Fructose and HFCS cause the body to produce albumin, which binds to testosterone and makes it inert)
No artificial sweeteners. They’re worse for you than the real thing. (Put down that diet snapple tea, pup)
I follow this carb-restrictive diet Monday through Saturday, where Sunday is cheat day. Cheat day is this glorious day where I am required to eat carbs and junk food till I feel sick. (Photos from previous cheat days here and here). It’s important to do cheat day to prevent your body from going into starvation mode, slowing down your metabolism and making your body cling to fat. Binging on carbs after restricting yourself from them triggers a cascade of hormones; your hypothalamus is happier, your thyroid is happy, you make more testosterone, and your metabolism stays high. (Note that you can’t just binge on carbs all the time, this metabolic response only happens after carb fasting).
I’m also trying to get more probiotic rich foods (like kombucha, kraut, kim chi, etc) into my diet because of the numerous benefits they provide for weight loss, muscle gain, and keeping you happy.
Supplement Legend
Breakfast Shake
The recipe for my superfood breakfast shake can be found here. I’ve started adding a cup of frozen spinach to my breakfast shake as spinach is high in lipoyllysine which has been found to increase GLUT4 transport of nutrients to surface muscle tissue. (This means more of the food you eat becomes muscle instead of being stored as fat).
Normal Protein Shakes
My protein shake is a combination of 70g Optimum Whey Protein, 10g L-Glutamine, 15g Creatine Monohydrate, and 10g BCAA.
Bedtime Shake
Sleep is a fasting period of 8-10 hours, so it’s important to eat a protein that is not so quickly digested. Pup introduced me to Casein Whey and I now use that for my bedtime shakes. It’s disgusting tasting.
Daily Vitamin
I take the Animal Pack Daily Vitamin with a meal each morning. The can says you should take two, but that seems unnecessary.
AEG Stack
Based on Timothy Ferris’ alternative to the Ephedra Stack (PAGG), the AEG Stack is an interesting combination of three supplements:
500mg Alpha Lipoic Acid: ALA is pretty amazing, it’s a powerful antioxidant, free-radical hunter, it recycles vitamin C and E, and removes toxic metals from the body (mostly iron and mercury). But for our purposes, the most interesting thing ALA does is it acts as a nutrient partitioning agent, directing glucose preferentially to muscle tissue and away from fat tissue in people who exercise. (Source). In short, ALA diverts nutrients to your muscle tissue while starving your fat cells.
400mg EGCg: is the active ingredient in Green Tea that increases your resting metabolism 4-6%. It also decreases GLUT4 transport of nutrients to fat cells and causes fat apoptosis. Fat cells commit suicide when you take EGCg. Reducing the overall number of fat cells (instead of just decreasing their size) will prevent you from rebounding when you go off diet.
600mg Garlicin: This 2003 study took two groups on a high carb diet, one was given a high allicin supplement. After 3 weeks, those taking the allicin supplement did not gain weight, compared to those without the supplement that did gain weight. I couldn’t find the method of action for allicin and preventing fat gain, but Timothy Ferris says it worked for him, so I’m taking it too.

I’ve had a few folks ask me for an outline of my current training routine, from sleep, supplements, protein, to the workout.  This routine is suitable for folks who want to lose fat without sacrificing muscle in their weight loss, or for people that want to simply maintain.  This regimen has worked so well for cutting fat while maintaining muscle, that I’m going to try using it when I bulk by adding more calories and a complex carb like quinoa.

This is a pretty rough overview of my daily routine.  (Sundays excluded, because thats cheat day).  I have only been doing this routine for the last three weeks and can’t fully vet it yet, but initial results have been promising.

The Daily Routine

  • 10:00pm - 08:00am: sleep (goal is 8-10hrs)
  • 08:00am - 08:30am: breakfast superfood shake, AEG stack
  • 11:00am - 11:30am: eat lunch, protein shake, AEG Stack, Animal Pack Daily Vitamin
  • 01:00pm - 02:00pm: gym (read about my new workout here)
  • 02:00pm - 02:10pm: post workout shake
  • 04:30pm - 04:45pm: eat meal, protein shake, AEG Stack
  • 08:00pm - 08:45pm: eat dinner, protein shake
  • 09:45pm - 10:00pm: bedtime shake, AEG Stack
  • 10:00pm - 08:00am: sleep (goal is 8-10hrs)

Diet Guide

My cutting diet is a traditional carb-restrictive diet:

  • No simple carbs (breads, corn, fruit, rice, etc)
  • No fruit (it’s important to emphasize this, but we can have not-sweet fruits like tomatoes and avocado)
  • No milk, soda, or juice. Ever. No exceptions. (Fructose and HFCS cause the body to produce albumin, which binds to testosterone and makes it inert)
  • No artificial sweeteners. They’re worse for you than the real thing. (Put down that diet snapple tea, pup)

I follow this carb-restrictive diet Monday through Saturday, where Sunday is cheat day. Cheat day is this glorious day where I am required to eat carbs and junk food till I feel sick. (Photos from previous cheat days here and here). It’s important to do cheat day to prevent your body from going into starvation mode, slowing down your metabolism and making your body cling to fat. Binging on carbs after restricting yourself from them triggers a cascade of hormones; your hypothalamus is happier, your thyroid is happy, you make more testosterone, and your metabolism stays high. (Note that you can’t just binge on carbs all the time, this metabolic response only happens after carb fasting).

I’m also trying to get more probiotic rich foods (like kombucha, kraut, kim chi, etc) into my diet because of the numerous benefits they provide for weight loss, muscle gain, and keeping you happy.

Supplement Legend

Breakfast Shake

The recipe for my superfood breakfast shake can be found here. I’ve started adding a cup of frozen spinach to my breakfast shake as spinach is high in lipoyllysine which has been found to increase GLUT4 transport of nutrients to surface muscle tissue. (This means more of the food you eat becomes muscle instead of being stored as fat).

Normal Protein Shakes

My protein shake is a combination of 70g Optimum Whey Protein, 10g L-Glutamine, 15g Creatine Monohydrate, and 10g BCAA.

Bedtime Shake

Sleep is a fasting period of 8-10 hours, so it’s important to eat a protein that is not so quickly digested. Pup introduced me to Casein Whey and I now use that for my bedtime shakes. It’s disgusting tasting.

Daily Vitamin

I take the Animal Pack Daily Vitamin with a meal each morning. The can says you should take two, but that seems unnecessary.

AEG Stack

Based on Timothy Ferris’ alternative to the Ephedra Stack (PAGG), the AEG Stack is an interesting combination of three supplements:

  • 500mg Alpha Lipoic Acid: ALA is pretty amazing, it’s a powerful antioxidant, free-radical hunter, it recycles vitamin C and E, and removes toxic metals from the body (mostly iron and mercury). But for our purposes, the most interesting thing ALA does is it acts as a nutrient partitioning agent, directing glucose preferentially to muscle tissue and away from fat tissue in people who exercise. (Source). In short, ALA diverts nutrients to your muscle tissue while starving your fat cells.
  • 400mg EGCg: is the active ingredient in Green Tea that increases your resting metabolism 4-6%. It also decreases GLUT4 transport of nutrients to fat cells and causes fat apoptosis. Fat cells commit suicide when you take EGCg. Reducing the overall number of fat cells (instead of just decreasing their size) will prevent you from rebounding when you go off diet.
  • 600mg Garlicin: This 2003 study took two groups on a high carb diet, one was given a high allicin supplement. After 3 weeks, those taking the allicin supplement did not gain weight, compared to those without the supplement that did gain weight. I couldn’t find the method of action for allicin and preventing fat gain, but Timothy Ferris says it worked for him, so I’m taking it too.
My weight loss is starting to slow, so I’m adding probiotic rich foods to my diet. Like kraut and kombucha. Maybe kimchi if I can find a brand I like. 

Ugh. Fermented foods are so smelly.

My weight loss is starting to slow, so I’m adding probiotic rich foods to my diet. Like kraut and kombucha. Maybe kimchi if I can find a brand I like.

Ugh. Fermented foods are so smelly.


Hold on there, this is important.

Hi, I'm Noodles and Beef and welcome to my blog. How are you? Your hair looks great today. What's your secret? I think its important we get to know each other a little bit before you continue.

I've been updating this blog for over 13-years to help me remember and better appreciate my life experiences. I blog for my own benefit, so the content can be extremely personal and sometimes that makes people uncomfortable.

We just met, so I'm not sure what makes you uncomfortable.

You need to be at least 18-years-old to continue.


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