Lost 96lbs and made top 10 in physique contest...

Wife is so over taking photos of me. If it ain't photos that need to be taken so I can send them to Layne, she's not taking photos anymore

^^^Thanks - more work to do over the next year...

ICE CREAM is here... http://www.myarcticzero.com/ and I bought from Amazon.com

Purchased it on a Monday, and it arrived on a Thursday. I usually have a WHOLE PINT with 4 bananas and 1.5 scoops of whey protein post workout. And if I'm lazy, I throw everything into the blender, and yep, about a one-gallon shake to consume.

brag? Help by posting here - yes....but brag, probably not...

Ralph22 asked me why I don't share my food diary. I will write up an explanation later today and the reasons why. But I will share generalities and thoughts during the process.

Here's another PIZZA, uncooked. Macros are similar to the one above. 114c/13f/58p.... Again 1/2 now and the other 1/2 later. I usually make 2-3 for the wife and kids and freeze them so when they want to eat - BAM straight from the freezer to the oven.

The dough is from SafeWay Grocery Stores and per pizza usually costs about $3 that's with dough and toppings. The sauce is Prego Heart Smart Spaghetti Sauce.

You will also see this in my food diary. I am alotted an abundant of carbs (Thanks Coach Layne Norton), but my fat is kept so low that I end up eating so clean.

Here's a low-cost dish where most of the ingredients are from Costco. 1 package of whole wheat pasta, 1/2 jar of Costco-sized Prego Heart Smart Spaghetti Sauce. That's roughly 9 servings of pasta. The bread is actually that SafeWay dough that my family likes to cut up and dip into the sauce. The fats are kept really low in this dish. I use ground turkey and ONLY 22ml (yes milliliters) of olive oil for the whole dish. See it in my diary.

Macros are 84c/15f/48p

NOW for the Sweet Tooth'd........................

Again, NOW for the Sweet Tooth'd......................


Protein Pancake with frozen blueberries with GET THIS... WAIT FOR IT.... WAIT FOR IT... CALORIE FREE SYRUP!!!!!!!!!!!!!!!!!!!!

Yeah, I said it. Calorie-FREE Syrup...

Macros are 73c/9f/48p - now eat up!!!

For you cooks and chefs you will appreciate the play on this. A "deconstructed" post-workout shake. Includes 2 scoops of whey protein in shaker. Calorie-free chocolate with mixed fruit. This was actually pretty light for me.

Macros are 56c/2f/52p - ENJOY

And didn't forget about the meat lovers...

Turkey Meatballs with oatmeal filler - it's basically a meatloaf recipe. This is when I was "low-carb'ing" it.

Macros are 48c/16f/63p
Fat was a little high because of the cheese.

Here was my bloodtest results from October 2011... It's out-freaking-standing, my current results vs. my old results.

So basically I eat 4x per day spacing meals out 4-5 hours with doses of BCAAs in between. Not promoting supplements or anything, but I use Scivations Xtend BCAAs because it tastes like Gatorade without the sugar that would cut into my carb allowance. In spacing meals out like this I find that I flatten out between meals now, which means my metabolism has sped up, which means MORE CARBS, YEAH!!!!!!!

Also attached is some of my blood test results; you will notice that my TSH levels are 1.52. This is the lowest it has ever been. The lower the TSH the faster my metabolism. I believe looking back at older blood work, I had it at 2.24 or something in the mid-two's. As that number gets lower and lower my metabolism is faster and faster. Also, notice my cholesterol, yep it's 110 and the ratio is of HDL/LDL is 0.789; which is out-friggin-standing as anything above 0.4 is "good" according to the Mayo Clinic is more than optimal as seen here http://www.mayoclinic.com/health/cholesterol-ratio/AN01761 and here http://cholesterol.emedtv.com/hdl/hdl-ldl-ratio.html

And to boot, my triglycerides are in the low-low range for someone eating the amount of carbs I'm eating. My physician can only conclude that my diet and exercise regimen is "optimized" for my metabolism such that whatever it is I'm eat and however it is I'm lifting, the effort-in and the food-in is yielding some sort of "output" that is NOT adding to higher triglycerides. The "conclusion" from my progress photos and relative leaness at higher weights would portend to the conclusion of gaining muscle OR "filling out" muscle glycogen. In either case, IT's WORKING!!!

My physician was like, "...dude you are a completely different personal physiologically..." Yes, he said "dude."

Here's the article: http://www.ncbi.nlm.nih.gov/pubmed/22013195 and there's tons of research to back this up, including my coach's Ph.D. dissertation on the same topic which can be downloaded here: http://www.yourfilelink.com/get.php?fid=719503

And although I'm still working with my coach to continually test variables like diet, macronutrient composition that "would" optimize my metabolism, and exercise protocols the end result can be seen in (1) how my physique changes and (2) what my blood test results are revealing every 4-6 months or so.

My physician was so impressed that he actually wanted to get a hold of Layne's info so he can refer some of his morbidly obese patients over to Layne

Good stuff...

Now as to what is "optimal" for me as I progress, I don't know Layne and I are still testing