New high protein /carb program

I'm another vegetarian. I eat a lot of soybeans, edamame, tempeh as they are both high in protein and fairly high in fiber. I also eat lots of fat free Greek yogurt, protein bars, lots of protein powder, and egg whites.

I eat a lot of cauliflower, usually rice, as well as a wide variety of other vegetables.

My fav fiber foods:
Berries
Beans
Cruciferous veggies (staples for me are broccoli and brussel's sprouts)
Chia seeds

Generally speaking - most fruits/veggies, seeds/nuts will be good additions to get some more fiber.

I am doing body recomp, which means that although I need a calorie deficit, I need enough protein for muscle synthesis. It is *tough* to get this much protein. And if you short yourself on fibre, uhm.. Better be taking Senokot to ... keep things moving.

I eat a lot of oatmeal. brown rice. green beans. broccoli. general mixed salad vegetables. And I put a fiber supplement in my morning coffee.

(i make zavida vanilla hazelnut coffee in the morning. it gets all the additives. Creatine. Cocoa/whey protein powder (20g worth) and fiber. The plus with the protein powder is that I don't really need cream or sugar, but it only uploads protein calories - and there's enough flavours between the coffee and the powder to mask the whey.

Turkey, chicken, more turkey, more chicken, chickpeas. I avoid soy - if you're a fat guy, soy is linked to even more estrogenic aromatization than your fat already makes. (not so much a concern for women unless you have other excess-E problems).

Occasional beef or ham for variety. Cottage cheese. Greek yogurt (plain. completely plain. I toss in blueberries and blackberries).

Breakfast today was turkey bacon, tomato, and precisely measured low fat swiss on a whole wheat english muffin. Yesterday was oatmeal cooked in milk with a scoop of protein powder in it. Dinner was salmon on brown rice with broccoli and asparagus.

THe scale is your friend. Measure how much of all these things and it makes 'how much protein' and 'how much fiber' much easier to follow/manage.

droothompson wrote: »

I am doing body recomp, which means that although I need a calorie deficit, I need enough protein for muscle synthesis. It is *tough* to get this much protein. And if you short yourself on fibre, uhm.. Better be taking Senokot to ... keep things moving.

I eat a lot of oatmeal. brown rice. green beans. broccoli. general mixed salad vegetables. And I put a fiber supplement in my morning coffee.

(i make zavida vanilla hazelnut coffee in the morning. it gets all the additives. Creatine. Cocoa/whey protein powder (20g worth) and fiber. The plus with the protein powder is that I don't really need cream or sugar, but it only uploads protein calories - and there's enough flavours between the coffee and the powder to mask the whey.

Turkey, chicken, more turkey, more chicken, chickpeas. I avoid soy - if you're a fat guy, soy is linked to even more estrogenic aromatization than your fat already makes. (not so much a concern for women unless you have other excess-E problems).

Occasional beef or ham for variety. Cottage cheese. Greek yogurt (plain. completely plain. I toss in blueberries and blackberries).

Breakfast today was turkey bacon, tomato, and precisely measured low fat swiss on a whole wheat english muffin. Yesterday was oatmeal cooked in milk with a scoop of protein powder in it. Dinner was salmon on brown rice with broccoli and asparagus.

THe scale is your friend. Measure how much of all these things and it makes 'how much protein' and 'how much fiber' much easier to follow/manage.

FWIW, soy was at one time considered questionable for women who had estrogen receptor positive breast cancer. It is no longer considered to be of concern, even if eaten regularly in typical amounts.

I don't know the status when it comes to men, or other scenarios, but believe me, I take being up to date on this type of estrogen-fed cancer very seriously, having survived a stage III version of it . . . so far (23 years).

If someone is concerned about soy and estrogen, I'd encourage them to look for current research themselves, rather than take my or anyone else's word.

hlsess wrote: »

What is the expected weight loss time? I’ve lost 4 lbs in 8 days. I know slow is better. Lost 3 in @ 3 days so guessing it’ll be slower now. Trying to lose 13 more. I know everyone is different. Need to stay away from sodium too.

With only 13 pounds to lose, your weekly weight loss goal should only be a half pound per week. If you just started 8 days ago, some of that 4 pounds was probably water.



It's extremely rare to lose every day, and you won't see this once you're past the initial stage.