Wednesday, October 24, 2012

Diet and recipes (there's more to this post than that)

I know, sarcastically, I've been asked about my diet a few times this week. It's the LRB diet and has been for a while.  However I will actually go over it, and some of the changes I have made.

There have been a few modifications because, as much as I dog out all the scientific bullshit, I still read a lot and am always open to incorporating things into my diet I feel may help.

A few things that have been added -

Organic Butter

Coconut Oil


Free Range Eggs

When I have beef now, it's grass fed

Some of the things I have added I read from John Meadows, some of it came from Kiefer, and some from IF.

I'll go over some of these -

Organic Butter - Butter has totally made a comeback and now people realize, it's actually a very healthy food. Butter has perfect ratio of Omega 3 to 6, and well, it makes shit taste better.

Coconut Oil - This shit is the bomb. I will be adding some recipes but let me say, coconut oil makes me feel like I am cheating with food. Shit makes everything taste delicious. I never liked it in the coffee as Kiefer suggested but cooking with it is beyond great. Here is a great article on how coconut oil makes you into a healthy bitch....with citations (nerds). Make sure you buy a quality coconut oil. Do not ask me what that means. Do some research and find out what brands you can purchase locally, or look online. I go to Whole Foods and get the XXX-Virgin. I have no idea if it's really triple-x but that sounds sexy.

Free Range Eggs - Go buy some, and see if the yolk doesn't look completely different than your usual store bought eggs. More vitamin A, E, and omega-3's.

Beef - I have mostly cut beef out of my diet. I know and understand all of the benefits of beef, however I noticed that beef bloats the living shit out of me, and that I tend to not stay lean, or get leaner, when I am eating a lot of beef now. I know this used to not be the case, however I really gain weight fast now if I up my beef consumption. When I do eat beef, it is rare, so I actually have changed over to the grass fed beef. If you didn't listen to the podcast with Kiefer, he confirmed that regular beef is like, not even comparable to grass fed beef. Especially in terms of fatty acids. It's an almost miracle like food, so I go with grass fed ribeye or sirloin.

Carb-cycling and backloading -

I still do carb backloading. I have really figured out how to make that work for me. I do not do it on a training day. I do it BEFORE a training day, based on how I feel. I'll get to that.

I do not really do "low carb". I eat oatmeal and brown rice almost every day. I cannot do "no carb" or super low carb shit. I can't. Just like Jamie has adapted to his keto stuff, I've given that shit a go many times and it's flat out NOT for me. This is why I don't put so much stock into "research" because "research" says that you will become more efficient in this state or that state ketosis blah blah fucking blah, but I find over and over again when I cut carbs out all together, I never get that "rebound" of energy a lot of people talk about. I just drag ass constantly, have shitty workouts, get smaller and weaker.

Also, as I noted in the podcase (which Kiefer agreed, outside of Dave Polumbu) he couldn't name anyone that got massive and strong on no carbs. 99% of guys lifting heavy need carbs. If you wanna grow and you want to get strong, you can't low carb it. If you can, you're an anomaly, not the norm.

This is generally how I work carbs.

If I am feeling tired and flat one evening and craving carbs, I let myself eat. I don't go crazy. Generally, it's been a couple of bags of M&M's and/or ice cream. A fave lately has also been burgers and sweet potato fries, but I tend to go nuts with the ketchup so that kinda counts as simple carbs. I will still generally follow that meal up with some M&M's or ice cream.

The next day, I will cut carbs most of the day. So no oatmeal at breakfast or brown rice at lunch. I know that my glycogen stores are already probably full because of the carb load the night before, and I will wake up feeling "pumped". So in order to keep fat accumulation to a minimum, I just cut carbs on that day, and generally train without my Ezekiel bread and cottage cheese.

I don't eat carbs post workout anymore. Actually I haven't for some time. I never noticed a big difference with them.

So if you wanted to see an overview of what this looked like with training and backloading here it is......

Normal day of eating -

Breakfast -

7-8 egg whites and 2 whole eggs cooked in butter or coconut oil
1 cup of oatmeal

Lunch -

8-10 ounces of chicken or turkey
1 cup of brown rice
asparagus or broccoli (generally as much as I want)

Afternoon -

Pre-Training (optional) -
1-2 slices of Ezekiel bread
1 cup cottage cheese
2-3 tbs of organic jelly

Dinner -
Same as lunch without the brown rice

Before bed -
1 cup cottage cheese
2 tbs peanut butter

Backloading day - always on a non training day but before a training day IF I am going to do it.

Dinner -
2 hamburgers 90% lean grass fed beef
sweet potato fries
many bags of M&M's

no cottage cheese and peanut butter before bed. So I generally cut off eating at 7:30-8:00

Day AFTER backloading - 
No oatmeal
No brown rice
Afternoon shake
No pre-workout
No carbs at dinner

Recipes -

Eating chicken and turkey can be tiresome. Here are some ways we mix that shit up.

Turkey Burgers:
1 lb. ground turkey breast
1 pkg. onion soup mix
1 egg
Mix ingredients together and form patties. Grill outside or inside with a tsp. coconut oil.

lemon grilled chicken breasts:
3-4 chicken breasts
1 ziplock bag
2 tbsp. Olive Oil
1 tbsp. fresh lemon juice
1/4 tsp. salt
1/4 tsp. black pepper
1/4 tsp. garlic powder
place chicken breasts and all ingredients in the ziplock bag. Let it marinate over night or at least an hour. The longer it sits the juicer your chicken will be. Then grill.

Buffalo grilled chicken breasts:
3-4 Chicken breasts
1 ziplock bag
1/4 cup white vinegar
1/4 cup hot sauce
1 tbsp. melted butter
1 tsp. cayenne pepper
1/4 tsp. salt
1/4 tsp. garlic powder
1/4 cup water
place chicken breasts and all ingredients in the ziplock bag. Let it marinate over night. Then grill.

Coconut Oil Chicken breasts that are good as a mugh -
3-4 Chicken Breasts
1/2 cup teriyaki marinade
1/8 tsp. salt
1/4 tsp. black pepper
1/8 tsp. garlic powder
dash red pepper flakes
1/4 tsp. ground ginger
1 tbsp. coconut oil

Slice chicken breasts into strips, sprinkle with spices, pour marinade over chicken. Marinate for 30 minutes. Then Melt coconut oil in a large skillet or indoor grill. Cook chicken for about 10 minutes.


  1. do you buy organic chicken breast?

  2. Paul, how many carbs are you consuming daily on non backload days? It looks like it is not a lot. Are you leaning out?


    1. Not a lot. About 150 grams or so.

      I've leaned out over the past month enough that I feel less sloppy but getting super lean is not my goal right now.

  3. Not to get all anal about it but if we're using Kiefer's idea of carb-backloading what your doing isn't it, carb cycling is more like it. The reason I mention it is because people look to you for information and will interpret it as CBL(due to the label). CBL is already butchered in implementation enough already, how I'm not sure cause it's pretty fucking simple(don't eat breakfast, no carbs till post workout, off days no carbs, rinse repeat).
    I did also notice like yourself through trial and error that carbing up before a big session felt better which usually means there's one non-training day(sunday) which i use carbs, and Kiefer's comment in your podcast confirmed that so that was cool.
    Also wanted to a give a better late than never shoutout for that podcast, shit was gold.
    Alright, back to tanning.

    1. Correct. I wouldn't technically call it carb backloading UNLESS I had not eaten carbs earlier in the day. Which happens sometimes. However, as we noted in the podcast, you have to find what works for you. Which I have done.

    2. I like how you blended the concepts. Very Smart.

    3. Just doing what I feel works for me.

    4. I guess you should call it carb frontloading. ;-)

    5. As the other guy mentioned, it's more like carb cycling. The backloading bit does happen but it's mainly by "feel".

  4. Just an interesting read, take from it what you will... Mainly the white vs brown rice:

    Coconut oil is like crack for me now,... Love it!

  5. Look for Kerry Gold butter. Best you'll ever have.

    1. +1 on this. Also it's the grassfed shit, like Kerrygold, that has the good n3:n6 ratio.

      Another fun idea: mix coconut oil and cocoa powder. Consume with spoon. Shit is so cash.

  6. Kate's Homemade Butter is also very good.

  7. In the podcast, Kiefer say's we backload for the next days training session right?

    But how do we fill our glycogen stores in the muscles if we are trying to backload on a rest day?

    "During resistance training, GLUT4 moves to the cell surface in muscle tissue regardless of insulin levels[9], a process called non-insulin-mediated translocation." -

    1. I said I backload for the next days training session. Kiefer says people have to find which method works for them.

      Don't overthink to science part of this. I didn't and I found what worked for me.

      Don't be part of the mental masturbation crew.

    2. Ah I don't ever wish to be a part of the mental masturbation crew,
      i've started backloading today after listening to the podcast, hopefully it will work. and since i weigh just about nothing i am very open minded to training/nutrition

      thanks for the information you guys put out :)

  8. Loved the podcast Paul, thanks to all your guys for taking the time out to do that, always a laugh. I completely agree that when it comes to food/diet, as with training, you have to figure shit out for yourself and find what works best for you. It still surprises me that a lot of people seem to want everything fuckin mapped out for them and can't figure out how to do one of the most fundamental things in life - eat.

    Anyway, not to sound like a dick or a member of the mental masturbation crew, but I wanted to bring up the point Kiefer and Jamie made about Dave Palumbo. People kind of think he's the keto guy and use him as an example of that because it's something he was/is a big advocate of for fat loss. However, he has posted his off season diet a few times and if I remember correctly it's basically the same diet he did for pre-contest but with CARBS thrown in on top (50g each meal if I remember correct).
    What I'm getting at is - think you were spot on with what you said about not seeing many big guys who got there without eating some carbs. I can't think of ANY who have grown on a strict keto diet...Palumbo included.

    Anyway, ramblings aside, I think some kind of controlled/carb cycling approach is the way to go and some of John Meadows MD stuff is sound advice in regards to food quality...etc.

    I'm gonna shut the fuck up now, but just wanted to say thanks for taking the time out to continue putting out awesome information for FREE! I've learn't a ton from this blog. Hope your quad injury gets better soon bud. Stay strong.

    All the best

    1. Yeah I wasn't sure of it, so I didn't say. I knew that Dave's contest diet was zero carbs but I've never seen his offseason diet.

  9. I'm glad that you've added on your list two of my favorites: probiotics and coconut oil. These two are my partners in having a stronger immune system.