my stacklent (my individual soylent stack)
i want to both lose weight and bulk up. this may be a faulty premise. so, as i cut+bulk (“culk”? “but”?), i’ve adjusted my formulas to match.
so, with that in mind, i’d love for input from @LdHenryWotton, @JofArnold, @jozef, @Tai, @p0lish_sausage, @SaladFingers, @JonathanMcClare, @Tommy (and a few more i post right after this—discourse limitations!).
i’m a big fan of tim ferris, his 4 hour body, specifically. for bulking, he recommends protein “1.25g/lb of lean bodyweight” (p192), and kcal “20kcal/lb lean bodyweight” (p217).
i’m about 150lb lean bodyweight, so, you can my ratios work out to
1.66g/lb lbw (protein)
13kcal/lb lbw (kcal)
way over, way under.
on his blog, he recently had an article on ufc star gsp and his precision nutrition doctor’s formula. gsp is a mesomorph, so his kcalorie formula is 30%protein/40%carbs/30%fat.
this is the kcalorie breakdown, not the mass breakdown. to save you from reading the article, here are the somatype breakdowns:
for mesomorphs, it’s 30%p/40%c/30%f
for ectomorphs, it’s 25%p/55%c/20%f
for endomorphs, it’s 35%p/25%c/40%f
i honestly have no idea what type i am. i am very average. i’m not clearly ecto or meso. i don’t think i’m an endo, but, i am at 20% bodyfat.
so, until i come up with something better, i’m shooting for meso.
but even then, my calorie breakdown looks like
hm. even without talking to the bodybuilders on this group, i’m thinking i need to rethink.
so, how did i arrive at my amounts?
i highly recommend the site, iifym.com (“if it fits your macros”).
everyone’s micros, on the whole, are going to be very similar (for those in the same gender). it’s macros where we seem to vary.
i used their calculator, went for the katch method, and then tweaked carbs low (aggressive weight loss) and protein high (aggressive weight gain).
currently my two biggest drains: fiber+protein.
fiber, due to my brand. i like what i’m getting (it has other benefits, like omega-3’s, so i dont’t need fish oil). but, at my rate, i’ll burn through it in less than 2 weeks, +it’s USD$ a bucket.
protein, due to my goals. which may be completely off.
i prep stacklent the night before. my biggest reason is i am a zombie in the morning and i need to roll out of bed and have my juice.
i am, like i said, right or wrong, a big advocate of tim ferriss’s 4 hour body. in it, and in other things he’s written, he recommends 30g of protein within 30 minutes of waking. if i make it the night before, done. depending on how i use my bottles, i’m getting between 30-60g within waking time.
i mix my macros and mediums (fiber, lutein, salt—micros that are measured in grams or spoons) in the blender. 1/3 protein, oats, 1/3 protein, malto, 1/3 protein, rest on top. as per @HarveyDesu’s suggestion, i make a little hole for my solitary liquid, extra light olive oil, to make a slimy center.
i take my micros, and divide them into 4 categories: tablets, capsules, and a solitary softgel, and pramiracetam.
the pramiracetam i have no good way of adding. i bought this tiny scale, calibrated it, and use very clunky tools (1/4 tsp, pairing knife) to try and measure 200mg (usually land in the ~250mg range) into the tiny plate. it doesn’t all land there, nor does all of it go into the blender. i try to brush it in as best i can, and then lick the precious gold dust off my fingers.
the tablets (all seven of them) get crushed in an immesion blender. this one, specifically. i use the holidome attachement (or as they call it, the very specific chopper grinder). this tends to grind them quite fine. my roommate has a mortal and pestle (no idea why) that i might use if a piece is being stubbon. that said, this immersion blender is LOUD. be good to your roommates and do this when they are not home or not asleep.
the capsules all get taken apart. i’ve tried it two ways: mixing it in with the tablets before macros, or straight into the macros. i seem to get finer tablet grind if i mix capsule gut with tablets. but, my immersion blender has a lot more “dust” on the sides, dust i want to be consuming.
and that’s it. it fills up about 40oz in the blender. i add filtered brita water to get it to the top. i then pour it “evenly” into 4 blender bottles (20oz) (which i can’t recommend enough). i am considering filling the rest of the bottles with more water, to experiment with taste, consistency, convenience.
as far as prep goes, i am considering doing a week’s worth at a time (to save more time). i’m trying to land on what my final amount will be, so i know what size containers to get. also, i’d like to be able to take it with me when i travel, as most places have water and a blender. i’m considering doing this in daily amounts. however, the blender bottle company just came out with "go stacks," so i might try+divvy them up into meal amounts for travel, along with a portable blender.
if you are mobile, i recommend getting a cooler+some flexible, reusable ice packs. i have one that fits my 5 bottles, but is small enough to go on the floor of my passenger seat. still looking for a good ice pack.
look and taste
i don’t really care about looks, but, if the picture on rob’s blog is what his looks like (2nd one down) , i can say that mine “looks” very similar. taste. it’s hard to say whether any two things every taste the same to any two people, but, based on rob’s description, that’s how i’d describe mine. a hint of salty with a bit of sweet (it seems like the salty comes from the protein and the sweet from the oats).
i feel good. i don’t feel amazing. i want to feel amazing. i like rob’s description of jumping off sidewalks, code writing itself. i want to reclaim that unstoppable 3-year-old energy i once had growing up, where i was infinitely curious about everything around me and constantly running around.
i do feel mentally clearer, but that ease of mental work doesn’t seem to be present.
as far as energy, i suspect it’s because i’m low on kcal (~1900, where i should probably be 2500-3500 once i’m “done” “culking”).
i feel a good bit of energy right after taking my stacklent. this dips between 2-3 hours after. i think rob said he takes more when he’s hungry. i think i might time this on when i “feel” it, but i’m also trying to spread it evenly among waking hours.
want to make sure everything’s going where it’s supposed to. and sticking.
i did a ten day cleanse before i kicked this off. i’ve had a few friends who have done different ones, and the result of detoxing allows your body to readjust to what it needs to do. i’ve had one friend reverse an allergy by doing this, and another was able to go back to regular foods. i wanted to start off absorbing everything properly.
future variable considerations
if i can get stuff cheaper, i’d love to. i’m big on convenience though, as well. because i’m a sucker for prime, i’m more likely to order anything from amazon. i finally now have a reason to subscribe to “food” every x weeks/months. need to research some quality, opaque storage tubs.
much easier to
obviously, getting protein down would be cheaper, but, i also know as my goals change, be they culk, bulk, cut or maintain, this will change. i am interested in getting protein down, in any regard.
accounting for “eating” during the day
i don’t have any good ideas for this, yet. i used to use dailyburn’s food camera to estimate what i was eating. not sure how to work this in reverse/plan.
i’d love to try macadamia nut oil. pricey.
i’d love to try rob’s powdered oil. unknown.
hemp. flax. i’ve seen a few others, too.
just considerations like glycemic index and phytic acid. not even sure what else is out there.
not a lot to change, other than brand. i’ve read that there’s discrepancy on how much protein is in protein. i’ve also seen that there are some with slow, medium, +fast proteins.
i really like optimen, overall. i don’t like that some of the daily amounts are WAY over, and that there’s nothing i can do about them, selenium being the worst culprit. so, something that doesn’t go over would be way better for me. alive liquid is interesting to me.
in ferris’s book, he has other supplements like pagg (agg), cq, and more. i won’t just blindly put these in, as may already be getting some of these (like green tea in optimen). if something is optional (even if it isn’t), i want to know what it does, why, how it will benefit me specifically. i don’t think ferris is the end all, be all either. i want to see what others are recommending as well.
worth teaching yourself excel, if you haven’t (or in my case, apple’s numbers). really. not only should everyone know it, it’ll make you that much more intimate with what’s going into yours. i based a LOT of mine off @rotbart 's. it’s not perfect, but i’ve added some items like at current rate,
when will my supply run out?
what percentage am i getting of my target/daily amount?
initial toxicity research.
i’d like to flesh out the toxicity one more, so i know what both my ranges and consequences are. i’d also like to stick some of my “what does what” into the spreadsheet without overcluttering it. i’d like over amounts to flag one color, dangerously over to flag another, and likewise on under amounts. i’d also like to clean it up a bit, noting which items can be scheduled from amazon, put my personal ordering dates in, so if i travel or change ratios, i can adjust accordingly. possibly visually group into macros, micros, medros, vitamins, unit amounts, etc.
be sure to write as much as you can down (when, how you feel, etc.). this information is invaluable when reviewing and tweaking.
read, a lot. i did all of my homework before purchasing anything. obviously, i did not reach omniscience, but i hit a point where i thought i had in my stack/formula was better than what i was doing in regular eating. anything i thought i didn’t understand i read more on. this is how i landed on iifym.com.
i put in 8 hours one day compiling all of rob’s notes, reading a ton of diy threads and comparing. we currently live in a world where the average thought is no longer than a tweet, so this lends itself very easily to, “tell me what to do?” “what should i do?” “what’s best?” i promise you this—you will get out of anything what you put into it. this is not a bit different. it’s ok to build on the work of others, but do that: build.
ask questions. there’s a balance here. if you’ve done no homework and want others to do all the lifting, well, you will probably be treated as being lazy. but, if you have done the work and are stuck, others are generally happy to hop in and give a helping hand.
one of the biggest things attracting me to soylent is precision. something’s too much? decrease. something’s not enough? increase.
do your bloodwork. it’s very valuable to seeing what’s going on in you.
get precision tools. the better the information, the better the decisions you can make. i have a bodymetrix personal (for measuting bodyfat) and a withthings scale for automatic graphing of weight (it’s bodyfat is interesting, but not as accurate). i also have two different food scales. weighing spoon on the way.
questions/where can you critique me?
i’d love feedback.
hopefully what i’ve done is helpful to you.
but, i’d love you to poke holes all through out my post.
here are some of my questions:
is it possible to bulk and cut?
am i way off?
if not possible, what should i do first? why? how should i go about it?
am i going to kill myself with anything you see?
anything i’m blind to? anything you recommend in general?