Focus on the Fiber (alek's log of eating)

[alek]

In this log, I'll detail my eating habits more regularly, hoping to finally be able to bulk productively and keep a decent body composition.

2/4/24 Sunday

AMBW & Umbilicus
Today: 186.0 & 34.25
7-Day: 185.6 & 34.34

Dinner
Tofu stir fry with veggies--carrots, cabbage, mushrooms--and rice.
Decaf coffee
Water
Some various girl scout cookies

Creatine and Metamucil

Notes
I've paid a lot more attention to my nutrition since I've begun training, and I seem to do better in the gym when I log my food; so here we go again.

I'm also interested in keeping a better body composition than I've had the last several years while also staying "healthy". I've had my cholesterol checked 3 times in the last 18 months, and my LDL has gone from 103 -> 93 -> 73 (this last test was this past Friday) while my HDL has stayed near or above 60.

Overall, I'm really trying to increase my fiber intake by eating fiber dense foods and supplementing every night with Metamucil. Lately, my breakfast has been a Costco protein bar with 21g protein and 10g fiber, a banana, and decaf coffee with milk. That's probably already about half of the recommended fiber intake for a male, and I usually have more fibrous foods throughout the day.

I'm also trying to keep my protein sufficiently high to promote strength and hypertrophy gains. I'm not tracking it like I used to--recall the GASP I used to record, which stood for Guesstimate of Animal Sourced Protein--but I think I get more than 100g per day easily. I eat mostly vegetarian for breakfast and lunch while consuming a lot of whey and Greek yogurt during those times. Dinners almost always contain some animal flesh except for tonight--we're experimenting with eating less meat at dinner maybe once a week.

I'm also trying to reduce my saturated fat intake from sources other than meat, butter, and similar foods. I don't try to avoid SFA altogether, but if I'm going to eat it, I want it to come with tasty meat instead of stupid junk food calories. I actively read the nutrition labels on stuff and try to get the things that have less saturated fat if they're not meat/dairy/etc.

I'm an omnivore that eats a plant-based diet (I'm not an herbivore, and I've written about that elsewhere.) with lots of fruits, grains, dairy, probably not enough veggies, and meat. We've been eating a lot of venison lately, either ground or pre-made into meatloafs, but we eat beef, chicken, some pork, fish and shellfish, deer, and probably something else I'm forgetting.

Well, this seems like enough for a first post...

[alek]

2/5/24 Monday

AMBW & Umbilicus
Today: 184.8 & 34.375
7-Day: 185.4 & 34.32

Breakfast
Protein bar
Blueberries
Banana
About a 1/2 teaspoon of honey - trying to eat this everyday
Handful of mixed nuts
Decaf coffee with milk

12oz can of Mug root beer

Lunch
Greek yogurt with granola
Doritos
Cucumber
Blueberries

Slice of Pepperoni pizza; when in Costco…

Strawberry yogurt covered pretzels

Dinner
Chicken taco soup - loosely based on this recipe: Slow Cooker Creamy Chicken Taco Soup
Rice
Water
Cornbread with butter

Whey protein shake - the smores flavor at costco; it's yummy.
Raspberries
Creatine and Metamucil

Notes
First full day!

As you can see, I don't count calories, and I'm not really even thinking about macros other than trying to get sufficient protein.

Counting calories makes alek a dull boy.

[DanCR]

Following along. I think that I'm behind you, time zone wise, and it'll help me to see what good stuff you ate before I sit down for that same meal. When it comes to eating well, I absolutely need to be peer pressured.

[alek]

Following along. I think that I'm behind you, time zone wise, and it'll help me to see what good stuff you ate before I sit down for that same meal. When it comes to eating well, I absolutely need to be peer pressured.

Welcome along for the ride!!

[dw]

I tried eating a banana peel today because I read they're a good source of fiber.

Too bitter. Might be better if you eat it with the fruit though.

#fibertalk

[alek]

I tried eating a banana peel today because I read they're a good source of fiber.

Too bitter. Might be better if you eat it with the fruit though.

#fibertalk

Yeah, I've never tried the actual peel before, and I bet it would be bitter. Maybe some blended in a smoothie wouldn't be terrible. Maybe.

[alek]

2/6/24 Tuesday

AMBW & Umbilicus
Today: 185.4 & 34.375
7-Day: 185.5 & 34.36

Breakfast
Protein bar
Banana
About a 1/2 teaspoon of honey
Handful of mixed nuts
Decaf coffee with milk

Lunch
Apple
Caffeine free Coke zero
Whey protein shake

2nd Lunch
Leftover pulled pork - not mine
Bread
Doritos
Cucumber
Blueberries

Strawberry yogurt covered pretzels
Decaf coffee with milk

12oz can of Mug root beer

Dinner
Chicken taco soup leftovers
Rice
Cucumber
Blueberry and water concoction made by the kids

Notes
I feel like I forgot some stuff around dinnertime today.

[broseph]

I tried eating a banana peel today because I read they're a good source of fiber.

Too bitter. Might be better if you eat it with the fruit though.

#fibertalk

Yeah, I've never tried the actual peel before, and I bet it would be bitter. Maybe some blended in a smoothie wouldn't be terrible. Maybe.

I'm always in for fiber talk.

I've eaten mandarin oranges with the peel intact for reasons ranging from shock value to haste. Banana is brave tho.

[alek]

I tried eating a banana peel today because I read they're a good source of fiber.

Too bitter. Might be better if you eat it with the fruit though.

#fibertalk

Yeah, I've never tried the actual peel before, and I bet it would be bitter. Maybe some blended in a smoothie wouldn't be terrible. Maybe.

I'm always in for fiber talk.

I've eaten mandarin oranges with the peel intact for reasons ranging from shock value to haste. Banana is brave tho.

That seems pretty hardcore and yucky...

I've had kumquats--used to have a tree in the yard actually--but that's the only citrus rind I'll willingly eat.

[augeleven]

Edible banana peels comes in handy when your kids decide to kick their multiple banana a day addiction cold turkey. When the bananas start going brown with no interest (I don’t mess with bananas) I freeze them whole, then throw them in the nutribullet for weekend breakfast smoothies.

If you’re not eating cabbage, are you even fibering, bro?

Top 4 cabbage moves
1. Chop a head up and boil it with the bone from a picnic shoulder. I love split peas, but lentils hold their shape better.
2. Slice it in quarter inch discs, drizzle in olive and in the oven until it gets crispy. Season as you like.
3. Chop up a head, shred some carrots, mix it up in a bag: Cole slaw mix. A great lazy weeknight dinner is stir fry up some of this, add in some leftover rice and meat (I like to have plenty of rice and precooked meat in the fridge), use a Trader Joe’s simmer sauce, or just mix something up quick
4. Golumkis - I don’t make these enough

It takes my digestive tract a week to deal with the surplus of fiber from being on a cabbage kick. After that I’m no longer clearing rooms.

[alek]

Edible banana peels comes in handy when your kids decide to kick their multiple banana a day addiction cold turkey. When the bananas start going brown with no interest (I don’t mess with bananas) I freeze them whole, then throw them in the nutribullet for weekend breakfast smoothies.

If you’re not eating cabbage, are you even fibering, bro?

Top 4 cabbage moves
1. Chop a head up and boil it with the bone from a picnic shoulder. I love split peas, but lentils hold their shape better.
2. Slice it in quarter inch discs, drizzle in olive and in the oven until it gets crispy. Season as you like.
3. Chop up a head, shred some carrots, mix it up in a bag: Cole slaw mix. A great lazy weeknight dinner is stir fry up some of this, add in some leftover rice and meat (I like to have plenty of rice and precooked meat in the fridge), use a Trader Joe’s simmer sauce, or just mix something up quick
4. Golumkis - I don’t make these enough

It takes my digestive tract a week to deal with the surplus of fiber from being on a cabbage kick. After that I’m no longer clearing rooms.

Just as long as you don't say kimchi, then we can still be friends.

We do eat cabbage. There's a couple of recipes that we like that have cabbage.

1) Grandma's Lil Unstuffed Cabbage Stew from an Instant Pot cookbook, The Step-By-Step Instant Pot Cookbook
2) A corn chowder from an old camping cookbook that I often make--it's russet potatoes, carrots, onions, bell pepper, frozen corn, cabbage, thyme, pepper, cayenne pepper, chicken stock, salt. Super good. I'll write the actual recipe in a bit.
3) Anything homemade pho.

[augeleven]

Both of those stews sound good. The first sounds like it’s golumki adjacent. The second sounds amazing - we come from the land of chowder and my family is of the white chowder or die belief (which of course is wrong). Maybe a corn chowder is a stepping stone to the one true chowder: clear.

[augeleven]

Oh and I’ve tried making my own kimchi. Very not worth the hassle, especially with lots of Korean grocery stores by me. Kimchi in your scrambled eggs is probably the greatest thing, especially with some leftover steak.

Kimchi and real sauerkraut are not allowed in the house. If I ever get a fridge in the basement gym, I might get a contraband stash.

Ok it’s pretty clear that my hypocaloric self is food-focusing.

[alek]

Oh and I’ve tried making my own kimchi. Very not worth the hassle, especially with lots of Korean grocery stores by me. Kimchi in your scrambled eggs is probably the greatest thing, especially with some leftover steak.

Kimchi and real sauerkraut are not allowed in the house. If I ever get a fridge in the basement gym, I might get a contraband stash.

Ok it’s pretty clear that my hypocaloric self is food-focusing.

My wife loves kimchi, and I’ll get some for her every once in a while from one of those small Asian markets in sketchy strip malls.

But I hate the stuff—the smell, the taste, the texture, everything.

[alek]

Both of those stews sound good. The first sounds like it’s golumki adjacent. The second sounds amazing - we come from the land of chowder and my family is of the white chowder or die belief (which of course is wrong). Maybe a corn chowder is a stepping stone to the one true chowder: clear.

Yeah, I think the first is supposed to be a take on stuffed cabbage rolls. I didn’t know what golumki was, but they seem similar.

Here’s the recipe for the second.

Corn Chowder

Dice 1 large onion; cut 2 fullsize carrots, or equivalent baby carrots, into small pieces; cut 3 to 4 medium russet potatoes into 1/2 inch or 3/4 inch cubes.

In a soup pot—about 6 quarts—heat up a few tablespoons of canola oil on medium-high heat. Add the onions, carrots, and potatoes. Add a little salt. Cook for about 8 minutes, mixing often.

Add frozen corn, 1 “regular” sized bag. Stir well.

Dice 1 bell pepper and add to pot. Stir well.

Add ground pepper, about 1/2 teaspoon. Add cayenne pepper, about 1/8 teaspoon. Add dried thyme, powdered, about 1 teaspoon. Stir well. Add a little bit of chicken stock, about a cup’s worth. Stir well.

Cut up about 1/2 of a cabbage head into 1 to 2 inch strips. They should be bitesize. Add to pot. Add more chicken stock. I usually end up putting in a quart total, including that first cup. It may need more though!

The mixture doesn’t have to be totally submerged, but most of it should.

Bring to simmer, cover, and reduce heat to medium, medium-low, or low, whichever is lowest that keeps the simmer.

Cook for 30 minutes to an hour.

Take a potato masher and mash half of the soup. Stir well.

Enjoy!

[alek]

2/7/24 Wednesday

AMBW & Umbilicus
Today: 185.0 & 34.25
7-Day: 185.5 & 34.32

Breakfast
Protein bar
Banana
About a 1/2 teaspoon of honey
Handful of mixed nuts
Decaf coffee with milk

Rest of the Doritos
Strawberry yogurt covered pretzels

Lunch
Instant Noodle Cup
Whey protein shake
Blueberries
Cheese cubes

Nutter Butter
Raw broccoli florets

Dinner
Butter chicken
Madras lentils
Palak paneer
Rice
Various sweets

Creatine and Metamucil

Notes

[alek]

2/8/24 Thursday

AMBW & Umbilicus
??

Breakfast
Protein bar
Banana
About a 1/2 teaspoon of honey
Handful of mixed nuts
Decaf coffee with milk

Lunch
Apple
Whey Protein Shake

Second Lunch
Chicken taco soup
Rice
Carrots
Hummus

Cubes of Gouda cheese
Cherub tomatoes
Strawberry yogurt covered pretzels

A couple of shortbread cookies

Dinner
Vodka sauce with chicken, broccoli, mushrooms, and shaker Parmesan cheese
Chickpea pasta
Garlic Knots

Creatine and Metamucil

Notes
This morning was chaotic, and I forgot to weigh/measure myself.

[alek]

2/9/24 Friday

AMBW & Umbilicus
Today: 186.4 & 34.375
7-Day: 185.6 & 34.32

Breakfast
Protein bar
Cherub tomatoes
About a 1/2 teaspoon of honey
Handful of mixed nuts
Decaf coffee with milk

Lunch
Greek yogurt with granola
Whey protein shake
Blueberries
Baby carrots

Dinner
Random stuff

Notes
Everything after lunch was pretty random; my daughter's first cookie booth was this evening, so we did that.

[alek]

2/10/24 Saturday

AMBW & Umbilicus
Today: 187.0 & 34.5
7-Day: 185.9 & 34.36

Breakfast
Protein bar
Cherub tomatoes
About a 1/2 teaspoon of honey
Handful of mixed nuts
Decaf coffee with milk

Trefoils

Carrots & Hummus
Black Beans
Gouda Cheese
Strawberry yogurt covered pretzels
We have another cookie booth today, and I'm pre-gaming.

Lunch
Chicken taco soup
Fritos

Dinner
Instant pot chicken and Dumplings
2 Adventurefuls

Creatine and Metamucil

Notes

[alek]

2/12/24 Monday [Bulking]

AMBW & Umbilicus
Today: 185.0 & 34.25
7-Day: 185.7 & 34.38

Breakfast
Protein bar
Banana
About a 1/2 teaspoon of honey
Handful of mixed nuts
Decaf coffee with milk

Adventurefuls

Lunch
Strawberry yogurt covered pretzels
Adventurefuls
Peanut butter & nutella sandwich
Whey protein shake
Apple

Dinner
Mayo chicken
Baked potato
Steamed broccoli
Sesame toast
Strawberry yogurt covered pretzels

Creatine and Metamucil

Notes
Yesterday was kinda nuts.

I'm going to put what I'm doing as far as my weight goes in the date; hence Bulking.