up a bit before 7 75mg SIF; 5g creatine + 2g phytosterol washed down with - SPI + cocoa bev 26g 100mg caf 9:45a 2x3g sm tortillas + 2x5g sharp cheddar slc = 16g (~~~ 42g today) Aunt Mary's + fuel up cream of oats 9g + pb powder 6g = 15g (~~~ 57g today) 1:40p +200mg caf treadmill and groceries deli chx + swiss on tortilla wrap: 6g + 4 + 6 = 16 not enough post-run protein :p 2 slc pepperoni pizza @ est. 13p.grams / slice = 26g (~~~89g today) * * * Tofu for Beginners: Perfectly Cri... (...more)

7:40a refill cat-feeder bot 8:15? 100mg 200mg caf shower, shave vitamin + 1 Tbsp evoo / absorption support 5g creatine + 1g phytosterol powder shot + 75mg SIF washed down with - 26g soy / cocoa bev Not sure if or what flavor I'll source for daily soy bev when cocoa runs out, but I know I don't want more cocoa - I didn't even want the current cocoa; but I also can't just throw it away, nor squirrel it away to go stale On review, I see the "Portfolio" LDL-reduction regimen calls for 2... (...more)

7:50? 100mg caf 1g phytosterol + 5g creatine powder shot (washed down w/seltzer) ; SPI / cocoa bev 26p.grams ; 75mg SIF vitamin cream of oats 9g + pb powder 6g :: 41g so far dbl-deck trky/swiss sandwich - generous estimate (bread 3x4g) + (chz 2x4g) + (meat 3x6g) = 40g :: 81g so far Estimated amount of meat on one pork sparerib bone is ~1 to 3 oz, at 25p.grams / 3 oz. - so, the meat attached to 2 adjacent ribs averages ~4oz and supplies ~33g protein. :: 114g today - Totally overshoots prote... (...more)

awake at 6a SPI / cocoa bev ; 75mg SIF ; 5g creatine + 1g phytosterol as a powder shot washed down w/seltzer 7a 9a 100mg caf * * * Revisiting the protein target question, I wondered whether an overweight subject's protein needs should be calculated based on current actual weight, or "ideal" (healthy BMI)? Nutrition science has a concept, "fat-free weight" or FFMI (Fat Free Mass Index). Direct measure of body mass composition requires differential x-ray techniques; the BMI tables are only a roug... (...more)

7a alarm cat feeder time/triggers got jumbled by DST? needs inspection 7:30 100mg caf treadmill sesh grocery run 2 slc buffalo chx pizza make 10 brekaritos: kielbasa diced + pan-browned; 2 eggs, 5 sharp cheddar, 5 pepper jack - surprisingly the jack has more protein, less cal than cheddar - 2 x 13oz (pre-cook weight) kielbasi to 10 brekaritos == 2.16oz cooked weight per 'rito unload dishwasher, rinse and reload solve the question of "how much protein is really recommended at ... (...more)