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Old 03-06-2012, 05:10 AM #1
Pump Revolution
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Nutrition Discussion

Pelto's recipes:


Quote:
Originally Posted by Pelto View Post
I got a low carb and a high carb one

-1c milk or 1c unflavored almond milk (higher v lower carb)
-1.5 scoops casein - COOKIES AND CREAM
-80g Blueberries - They taste the best IMO; have tried strawberries and mixed berries.

Tastes like blue berry cake batter ice cream

It is like 26g CHO/5g fat/46 protein vs 14g CHO/5g fat/38g Pro.
Quote:
Originally Posted by Pelto View Post
I am always changing it, but:

-3c milk or 3c almond milk
-6 servings Kashi GoLean or you can use several cups of oatmeal but I like how I get the soy protein with go lean and also the crunch factor it adds.
-12 servings CHOCO PB MYO - Please don't be dumb **** and use something else!
-4 servings casein - I like C n C or Choco PB ON, but don't think it matters much so long as you got the choco pb myofusion
-2 servings Natty PB or Almond PB

I recommend mixing the protein powders and the milk/almond milk before the other ingredients or else you will find it nearly impossible to get all the powder mixed. I also sometimes add a bit of water if I am having trouble mixing. I keep track of how much every ingredient weights then divide the total by 10 which equals how much each bar should weigh if I want 10 bars.

Macros should be roughly 20g CHO/8g Fat/48g PRO per bar with the entire recipe yielding 10 - usually my first bar is me licking 170 grams of ingredients out of the mixing bowl lol.
These bars are supposed to be frozen.

If you don't like them, then your an idiot.
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Old 03-06-2012, 11:10 AM #2
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Old 03-06-2012, 11:18 AM #3
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Old 03-06-2012, 11:19 AM #4
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Old 03-06-2012, 10:54 PM #5
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Them girl scouts are some shady mofos, shortin cookie packs.
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Old 03-06-2012, 11:03 PM #6
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needz maor recipes




will post some later
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Old 03-06-2012, 11:37 PM #7
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Stolen from GP79 on bb.co

The dankest macro friendly cheesecake evar.

12oz - Fat Free Philadelphia Cream Cheese
10oz - F age 0% Fat Free Greek Yogurt
2 whole eggs
3/4 Cup - Granulated Splenda(could use less if you wanted)
1/4 Cup - 1% Milk
1.25 Scoop - Trutein Vanilla Protein (42.5g) or whatever protein you want.
1 tsp - Vanilla Extract
1/4 tsp - Kosher salt


Directions: All ingredients at room temperature.

1. Preheat Oven to 325 - Prepare 6" cake pan with non-stick spray and parchment paper in the bottom.
2. Cream Cheese in mixer - mix on medium until creamy - scrape sides of bowl down.
3. Add splenda - mix on medium until incorporated - scrape sides of bowl down.
4. Add eggs one at a time while on medium. Again...scrape.
5. Add the rest of the ingredients - mix on medium for 3 minutes.
6. Pour in pan - extra batter in mouth - yum.
7. Bake at 325 for 30 minutes. Turn oven to 200 for 50min - 1 hour. Remove and let cool on the counter. Wrap and refrigerate overnight.

Macro's: 834 calories; 123g Protein, 63g Carbs, 10g Fat
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Last edited by dominant360 : 03-06-2012 at 11:39 PM.
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Old 03-06-2012, 11:52 PM #8
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i have some cookies and cream WHEY, think i could still do the first recipe and have decent tasting results?
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Old 03-07-2012, 11:41 AM #9
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wouldnt be as thick i believe, might have to worry about it not hardening
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Old 03-09-2012, 03:04 PM #10
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Ok guys, Im struggling trying to figure out my correct macros. Ive done a lot of research and Ive come up with the following;
250lbs moderately active (lift/run 5 days a week) male trying to lose weight
Cal: 2400
Protein: 250
Carbs: 152
Fat: 88
Does this seem accurate? I eat four meals a day so I broke it down to 600k, 62.5pro, 38carb, 22fat per meal. Is this reasonable? It seems like Im eating A LOT of food this way.

Thanks!
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Old 03-09-2012, 03:12 PM #11
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lower fat and increase carbs
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Old 03-09-2012, 03:28 PM #12
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It seemed to me like both were relatively high. I was using the percentages I found on BB, are they inaccurate? Should I be using something else?
Im doing my bodyweight x .35 for fats and filling in my carbs by doing:
Calories - ((pro x 4) + (fat x 9)) / 4. Too much?
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Old 03-09-2012, 03:35 PM #13
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about 20-25% of your daily calories should come from fat. you can keep protein @ 250 since thats 1g/lb of bw, and just fill the rest into carbs
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Old 03-09-2012, 03:58 PM #14
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Ok so according to that, making fat 25% of my calories, itll be 2400k, 250p, 199c, and 67f. 4K/g for protein and carbs and 9k/g for fat, correct? That'll be good for cutting?
Thanks for the help!

Last edited by JoeyWatermelons : 03-09-2012 at 04:00 PM.
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Old 03-09-2012, 04:00 PM #15
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yeah that sounds more like it. and yeah, 4cal/g for protein and carbohydrates, and 9cal/g for fat.
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Old 03-09-2012, 04:19 PM #16
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Ok perfect, thanks. Im going to stick with that and see what happens.
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Old 03-09-2012, 04:28 PM #17
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Quote:
Originally Posted by JoeyWatermelons View Post
Ok guys, Im struggling trying to figure out my correct macros. Ive done a lot of research and Ive come up with the following;
250lbs moderately active (lift/run 5 days a week) male trying to lose weight
Cal: 2400
Protein: 250
Carbs: 152
Fat: 88
Does this seem accurate? I eat four meals a day so I broke it down to 600k, 62.5pro, 38carb, 22fat per meal. Is this reasonable? It seems like Im eating A LOT of food this way.

Thanks!
your cals are slightly lower than what i would recommend

try 250g pro, 250g cho, 50g fat

2650 cals

At the very least

what foods are you planning to eat exactly?
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Old 03-09-2012, 06:07 PM #18
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I eat pretty clean. Lots of chicken, fish, greek yogurt, brown rice, quinoa, whole wheat or ezikiel bread, sweet potatos, green veggies, fruit, etc. I eat everything pretty plain, never covered in butter or sauces or anything. Nothing really high in sugar besides from fruit. Only drink water, black coffee, or almond/skim milk. I used to eat like **** so Im trying to lose weight and change how I eat. Why?
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Old 03-09-2012, 06:24 PM #19
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it sounds like you are off to a fantastic start, keep it up and keep us updated from time to time

we will be here if you have any questions/concerns
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Old 03-09-2012, 07:18 PM #20
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Thanks, will do. I just had to reteach myself excel so I could make a macro spreadsheet lol. Looking to compete in bjj again this summer after a long layoff but I have about 40lbs to get back to my old weight so itll be a long road but worth it.
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Old 03-09-2012, 10:22 PM #21
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