This spreadsheet template is divided into two (2) sheets. First spanning from January – June. Then on second sheet spanning from July to December. The reason for this split is for ease of viewing without bombarding everything into one. Please note also that this is strictly for the calendar year of 2019.
What you will get is the ability to:
Set per Weekly Budget Limit spanning across each entire month.
Each (1) column represents one (1) week for the designated month.
You have up to seventeen (17) rows for each countable Item(s). If this isn’t enough, then you need to combine multiple items into one entry.
See which weeks you went over the budget; as highlighted in red text via conditional formatting.
See exactly when or how much time you are allowed to spend this amount; as denoted by “Expenditures Allowed until <next 7 days>”.
Choose and set your day of weekly expenditure cycle. Recommended days of setting – Wednesdays or Thursdays.This is tricky, as everything stems from the beginning of calendar date of January 2019 – some months including January itself and May or June – may constitute up to five (5) weekly instead of four (4) in order for everything to all add up correctly. Hence, that’s why only at this stage of release; only Wednesdays or Thursdays fits in logically and whollistically.
And lastly for visual eye candy – a column graph showcasing all of your expenditures at a glance. *
*Subject to display variability. This may or may not appear in all online editing programs from all that I have tested so far.
Why did I make this Template?
Since August of 2018 I decidedly abandoned tracking my expenditures combined with the nutritional journalling all in one.This inevitably posed logistical difficulties whenever I needed to quickly browse chronologically on past purchases weeks or even prior months at-a-glance.
Since then I’ve tried developing many “prototypes” with various online free tools; from Google® to Apple® and Microsoft®; using my existing / general knowledge of spreadsheets.
I settled on Online version of Excel®. Irrespective, I believe this template helps at least provide readers a snap shot for assessing their overall spendings / expenditures week to week and month to month. So far, putting myself for beta testing throughout five months of real life usage on my circumstances and habits – everything so far seems stable without issues.
Why is the weekly budget limit set across month but not weekly?
Any nutritional or sociological accounting/s across just one (1) week is NOT enough at obtaining meaningful enough of Intuitive Data. You’d need at least several weeks, counting perhaps full month/s – before you can attain enough qualitative (and thus Intuitive) Data at reconciling exactly how you live & consume resources month to month.
Rather than week to week limit, I believe this set across each entire month gives a far more realistic assessment at determining if “$35” or however set amount is indeed something you can cope not just one week, but the next week’s, and the next.
Another reason is that for any over-spending (as conditional-formatted in red highlighting) – this incentivises you to decrease the next expenditure to offset it; to further prove your resilience and proof of authenticity.
Of course, nobody is perfect. Succumbing to poverty 35% consistently calorie-deficits of Cylical Keto + IF (or that of my recently 600 cal ADF + regular IF regiment) week after week, one after another are simply impossible. Hence, allow yourself one week or two to do full replenishment budget; be it $40 or $45 as necessary at replenishing as many resources possible.
Humility is “being human” in all one’s honesty. Alas, society, thinks of this instead as renewable force of “charity“. <rolls eyes>.
“Help! graphs in the Template do not appear!”.
If by chances you are using Google® or Apple®’s spreadsheet editors – cross-software compatibility issues unfortunately is beyond my control. As not all editors behave the same when it comes to displaying embedded “OLE” graphs and charts.
If you are using Openoffice®, please consider using the ODS version. Interestingly despite official notice that all graphs / charts out of Excel is incompatible – I can still see the graphs and charts respond dynamically no problems. However whether this attribute stays consistent to all versions remains yet to be confirmed.
It is recommended nonetheless that you are using Microsoft Excel online version to ensure full compatibility.
The reason why I settle with Microsoft is because of the pin-to-desktop (Windows 10 mobile) functionality. This allows you to conveniently place any document shortcuts directly to your smartphone or tablet’s desktop / dashboard; without having the need to manually log in to a internet browser, and then manually navigating each and every-time you wish to make a small edit or everyday viewing.
I appreciate feedbacks and concerns for evaluative improvements overtime should time allow. Nonetheless as it bears the tagline Version 1.0 – this template remains subjective for periodical revisions and improvements.
$20-$30 per week. I believe I could do it. Though not for long.
Since January to end of Feb I wanted to see how much I can stretch the Cyclical Keto (or rare HC+IF cycle) further with the following in mind:
Using Alternate Day Fasting principle. 25% of maintenance calories on fast days.
With 18-20 hours of regular Intermittent Fasting. Nope, no “Ad libitum” eating every-other-day indulgence like a spoiled king.
Without going over >$30 per week food budget expenditure, and still allowing refeed resources.
So I’ve invested 10 days (11th-15th & 18th-23rd of February) as two ADF Trial weeks. First trial week as a HC (low fat) run: while secondly a Keto/LC+IF (high fat). All that On top of 18+ hours IF whilst withstanding daily stressors, including training.
Is all of this possible? I dare say “yes”. If somewhat a very turbulent experience.
No survivorship-abs selfies required. For anyone nosy enough to see what I look like – go read third part of my 2018 Food For Thoughts. Imagine overall bodily composition reduced by 2%. Then you’d probably be right.
So what does a typical solid meal in a 600 cal looks like? First of starting with a BCAAs (as preworkout if it’s on training day). A 35g WPC shake, then “dinner”. Which consists of 1 Woolworths sardine + another 120g worth of meat source, with very few source of fibre (but at least, some sauerkraut). Condiments wise – low fat Caesar salad dressings have recently been my go to condiment, or up to 13 grams worth of parmesan cheese, before salt and pepper.
Conventional ADF principle advocates 25% of maintenance which equates anywhere between 500 to 600 calories. Obviously, since I exercise – 600 calories only gives 120-130 grams of protein. This only leaves 100 or so calories left for condiments some fibre amount, and not to mention – Omega-3 supplementation still cannot be ignored as it’s not enough from cans of tuna or sardines alone.
The eating days = 30% deficit with up to 19 hours IF.
Only two (2) days are reserved. These are Tuesdays and Thursdays which follows my 2018’s usual at least 25-30% deficit on all weekdays. Equating anywhere between as low as 1200 to 1600 cals per day. Obviously Saturdays and Sundays are reserved for full two day mandatory carbohydrate refeedings.
I did survive. Though with many concerns.
So…Is it worth these minute glamour of <10% body fat percentages? Whilst remaining happy, all chins-up – even amidst depression and anxieties for living frugally to the bone?
Imagine this – raise the difficulty with 600 cal intakes on 3 days. Combined that with 18+ hours fasts with training. Hence, totalling just under 5000 calories across five days.
From what seemingly two-forever weeks = deficiencies are much more felt and palpable. Hence, many concerns remain glaring as I journalled them earnestly.
Firstly, being salt intake, and their diverse minerals – which needs to be taken into much more serious account. No, not just sodium. What about iodine, magnesium and traces of copper? This is where one has to embrace drinking some portions of “hard water” – from taps and sinks, whilst still emphasizing fluoride filtered sources. Warmed ACV+Stocks certainly helped, but very underwhelming. Iodised Rock salts, and surprisingly Potassium Bicarbonate which I previously demonised in my 2018 food for thoughts – now become more of a necessity to comfortably aid the glycogen uptake off each and every whey shakes. I do not know how or why, but my body now senses its’ deprivation of potassium that much more convincingly.
Secondly, glucose control management seems more or less the same.Inbetween HC+ADF and Keto+ADF: obviously the glucose homeostasis is going to be markedly reduced on Keto+ADF. However interestingly throughout all my documentation, especially amongst the PSMF fast day can hover anywhere between 4.5 to 5.5 MMOL.
The hypoglycaemic events at times during Keto/ADF trial week felt sadly different. Not the calm nor relaxed interpretation I used to associate in recent memory. I’ve testified in the the past whereby although I felt stressful (of all daily stigmas akin to being a “bludger”) yet amazingly calm-zen-like overall state of “being”, when I hovered as low as 3.4 MMOL on wednesday 8PM. After a 20 hour fast and after a 200+ rep leg day the night before. But the 3.9 MMOL cover picture you see was on Thursday’s Keto/ADF trial just before my 250+ rep depletion shoulders training….and I was NOT calm nor collected. I was already – mentally and physically – exhausted.
Following from this – is to watch how often you urinate.I now slowly am coming to terms why a ritual as simple as urinating is actually a bad thing. Sim Land shared this in good detail during his extremely long five day fasts. Especially if the urine is clear, it is certainly a sign the body is catabolising its own water reserves. To think of it logically – water in but no calorie in = water loss.
I find that I was able to get / wake up much earlier that easier.But this comes as drawback. The earlier my waking set point, the more likely sooner I am to experience fatigue throughout the day, even if despite mineral intakes are maintained throughout.
Lastly but the most worrysome of all – the reliance for more Betaine HCL + Pepsin (esp. solid meals). Apparent as soon as day #1 – my digestibility seems (stagnated) / stalled so much more – to the point whereby being hungry is now simultaneously met with another problem – a lack of acidity. Clinging to my usual ACV routine certainly helped but nothing is as convincing or as convenient as Betaine HCL + Pepsins.
Good news? The training experience.
All training was surprisingly maintained. Some exercises actually felt improved, if however then plateaus.
From compound Jeffersons( despite my prior L5/S1 injury) alongside many other machines, isolations and negative-tension-holds all remain doable. However of course, one or two sets off 6×6 / 5×5 <30s limited rest regiment – were regular occurence.
But one gain, compensates a loss. I honestly was anticipating some serious drops. But surprisingly, not a whole lot.
The lactic acid burning overload amidst all negative / eccentric tension holds is still there. Unavoidable, but somehow less compared to recent memory. Perhaps the BCAAs I’m taking now have begun showing their true colours. Yes, I’m still taking my Aspirin and ALCAR, though the latter had to be reduced due to supply scarcity.
Body Fat % certainly hovers in the lower 10.5 to 11% by Pollock’s 3-site calipers method. Daily, visual sight of this alone was easily discernible. As anyone can tell from my effeminate protein intakes of <120g on average day, muscle loss – was nonetheless visible. But not that big of a deal.
What is even more surprising was me still managing to survive up to ten (10) depletion exercises. Anywhere between 50% to 65% (hypothetical) 1-RM intensity; accross 250+ reps, 15-30s rests 6×5 / 5×5 regiment. No “air-momentum” movements. All tension holds.
My (presence) seems so inconsequently small whenever walking through the crowded gym space – people don’t realise I’m actually in their way. Be it doing 5×5 50kg-55kg (25 sec rest) ATG front squats or ISOLAT DY back rows. “Good” or “bad” I don’t care.
I am very happy with what I can or cannot do. Authentically.
Cyclical Keto+IF (up to 20.5 hours of fasting) with refeeds still remains my pragmatic limit. The sheer exhaustion of adding ADF to the regiment is not worth the minute glamour of low body fat percentages. Given all the years of SKD, then CKD, then Cyclical Keto+IF, I believe I am more or less very well acquainted within various “dieting” and deprivation zones.
Imagine you’re doing this every week of your life. Four years+ consistently. That is, beyond just dieting for a “physique contest”. Not by choice. But a necessity imposed by Structural Violence.
Seeing the food I managed to save up in the freezer still to this day brought me glimmers of hope. And that seeing more money saved for petrol and much needed betaine HCL + pepsins; at least motivated me to live ably for the next month. But pragmatically <$30 weekly expenditure, one week to the next isn’t realistic for sustenance. Even though I can testify that it is indeed possible – to survive under this experiment.
But have I learned something from this experience? Absolutely. Wondering what to do with the food supply which I at times realise they will soon spoil to pieces.
Hence, a new regiment I adopt – use them as fertilizer. Bury them. Even amidst sandy and rocky soil.
From long unused molasses syrups, semi-off putting milk, the rotten cheesecakes (I saved yet unconsumed) to chicken frame carcasses. “Gardening” to me is arduous and unfamiliar labor of love. But, hey at least – my rotting thrash – is another soil’s treasure. Sure it will take ages until I get to eat my own produce.
But nonetheless – time spent fasting – is learning another lesson anew, while awakened. At least, my re-grown spring onions (not pictured) is ready for a dinner after a 20 hour fast as I’m writing this.
Any one of you wishes to share your similar Alternate Day Fasting theories to make ends meet? Post your thoughts below!
To celebrate my Annual Food for Thoughts 2018 writeup – here is a much more frugality approved recipe over the initial 2017 version. 40% Less Greek yoghurt used. 50% Less cream cheese required. A staple dessert during this year’s strenuous Cyclical Keto/LC+IF.
Ingredients & Pricing
Each cake = 4 serves. Or 3 for a very hungry person.
165g (any brand) Greek yoghurt preferably NOT low fat (obviously). ($4 for 1kg tub) 65 cents used up.
1x whole egg.(one 12x 600g carton of egg = $2.00 – $2.50). 18 cents used up.
125g of cream cheese (regular). ($2.50-$2.75 per small tub sadly a price increase compared to 2017). $1.25 used up
3 tsp psyllium husk ($6 per 250g bag). 8 Cents used up.
1 tsp of Xanthan Gum. A 100g batch @ $5 lasts for plentiful for month/s at a time.
Sweetener of choice, crushed tablet/s of either: Equals (Ace-K/aspartame based) / Hermesetas HMC cubes (the old one as Sucralose based) / or ALDI’s Merryfield brand (Stevia based): $6 for average simplicity sake. I’m not here debating whether all these sweeteners are heat stable or not – one study says yes, and the other says no. My pragmatic conclusion? I’d crush the tablets BEFORE serving.
(optional) Baking soda & cream of tartar: just out of experimentation I’ve been trying to make a cheesecake that “rises” but so far failed. Hence, these two are optional ingredients.
Tallying up the price – it takes approximately $37AUD as “Recipe Initial Investment”. And it takes $THREE to make each cake.
Theoretically, you could make up to TWELVE (12) cheese cakes from this initial investment of $37. You know exactly what goes within it. If you earn a very comfortable $75,000 Australian FIAT dollars (aka worthless currency) per annum (excluding tax) – you should be able to comfortably make this perhaps three cakes (3) every week. Every week, of the year.
What’s $468 Dollars ($3 times 3 = $9 per week; $9 times 52 weeks per year = $468)per year means to you? That could be a holiday for sure. But a very frugal holiday in paradise indeed – without food.
Preheat your oven to 150 degree Celcius.
Go combine all ingredients (use 150g of yoghurt first of all I will explain why later), before blending it all with a mixer be sure to gently first soften any solid chunks.
The main difference between this and the initial version – is that you HAVE to add plenty of water – up to 100ML worth to ensure that the pysllium and the xanthan gum swells up well.
If you do find the overall mixtures is too “broken up”, add slightly more xanthan gum (tiny pinch at a time) with perhaps 2 tablespoons of water. The goal here is to ensure the overall resulting mix is as fluid like as possible, not dispersed or broken to chunks. This may take time and practise.
About a minute or two worth of mixing, it’s time to bake. Bake for 25 minutes at preheated 150 degrees celsius. After this 25 minutes have passed – turn down the heat to 50 degrees celsius and bake for another 30 minutes.
Take out and let cool to surrounding temperature before storing in fridge for at least six hours before serve. The psyllium + xanthan should resembles a thick enough finish of a cake.
Now – that you’ve used up 150g of yoghurt, chances are – the familiar cheesecake palatability is missing. This is where you’ll need to spoon out a further 15g of greek yoghurt to help achieve that on top of each serve.
Next, you also need to now add the sweeteners. Crush the tablets.
Version 2.0 Macros
One batch, one cake = 4 serves. The entire cake comprises of 648 calories. 20g of carbs (most are added from fibre), 40g of fats, 52g of protein. Split into four (4) serves you will get 162 calories, 5 grams of carbs, 13g of protein, and 10g of fats.
Nearly HALF the calories off the initial version; but thanks to the added “bulk” from water + pysllium + Xanthan = makes this a more frugality friendly version. Humility approved.
Amount Per Serving
% Daily Value *
Total Fat 10g
Saturated Fat 6g
Monounsaturated Fat 0g
Polyunsaturated Fat 0g
Trans Fat 0g
* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.
To up the fat content and finish – I serve mine with flaxseeds and if the austerity budget allows – 15g worth of peanut butter, or 15g brazil nuts and raspberries. With cinnamon on top.
Feeling constipated or gassy the next day?
My thoughts on fibre is neither for or against. Try lessening the amount of pysllium husk next time, but try adding more of the xanthan. Experiment the amounts.
Mineral supplementation is also a must. No excuse whether if you’re Keto or not keto. If 50% of the population in one of the world’s populous countries are deficient in magnesium; then it pays to have a good Magnesium supplement in order. Lacking Potassium may also be another factor; though I’d warn this to be the more difficult to manage than magnesium; too much of one can lead to dangerous side effects.
Another recipe for ending the year done and dusted. Post your thoughts below!
<insert long winded childhood foodie love / fantasy / crush / salivating food-porn story here>.
This recipe was entirely an “accident”, as I experimented alternative ways on how to make cauliflower flat bread without buying additional ten dollars worth of elitist flours and ingredients. I went on to trying what would happen from frying a blended cauliflower + xanthan gum + water 1:1 ratio…
….and here it is. Low carb faux potato mash. Humility budget approved.
Ingredients & Pricing
Only three things. 150g Cauliflower. Water. And Xanthan Gum. Makes one serve.
If you are one of those people who never visited any non-conglomerate branded fruit & veg shops; time to face your own elitist embarrasment. The lowest ever I recorded buying was 1/2 head of cauliflower at 29 cents each. However good news is that average pricing ranges between $1 to $1.50. Seasonally speaking – the pricing does not wildly fluctutates that much throughout the year.
The only most expensive investment out of this is Xanthan Gum. At $6.50 at Kakulas® sisters or any of your local health & wellness store – I guarantee you will not run out of this anytime soon.
My 500g $20 supply (crazily expensive I know but that’s the only brand available in my area) is still lasting for close to one and half years.
Total Initial Purchasing Investment for this recipe is $7 to $8 depending on how resourceful you are in scouting various alternative fruit & veg shops.
Rice your 150g cauliflower.
I’m using my trusty $20 Target® mini food processor. My years of history with this processor have not changed. Despite its clunkiness; as I have to literally shake the whole unit to help process the bigger bits altogether nonetheless gets the job done.
Prep the blender and blend 150g worth of the (riced) cauliflower with 150ml water (1:1 ratio). Add up to 1/2 tsp of Xanthan Gum, this amount may vary to the thickness of your liking, I find 1/3 to 1/2 tsp is suffice to thicken the entire mix. Let it blend for up to a full minute and let it stand for another minute.
Get your frying pan with light spray non-stick cooking spray.
Pour in everthing into the pan. Do not stir. let it bubble up on low-medium heat for about two full minutes.
Once you’ve noticed the amount of liquid have dried up to almost half of the contents, then it’s all ready.
Add olive oils, parsley and garlic salt. Done.
Good to know that even when stored in the fridge for some time this does not give off that familiar cauliflower “stench”. Pair it with your beef tri-tip (simply cook that in the oven @ 170 deg for 30 minutes for medium-rare, my preference). World Peace.
This one is easy, I’d follow raw weight version because that essentially is what you use up with. 150g nets 7g of total carbs but 3g off that is fibre.
There you have it folks, enjoy and discuss your thoughts in the comments below!
Welcome to The Guide series of blog posts; a repository guidance based on many year(s) from me since starting this initiative – on purchasing your foods sensibly.
The most relevant criterias surrounding the selection of these foods are (1) first and foremost – pragmatically accessible pricing; and (2) with the least heavy added industrial processing. Macros and ingredient profiles will obviously be discussed in detail.
A consistent disclaimer must however be adhered – such as that these are curated from my own observational and self-accounted experiences, which thus may not constitute a universally sound “buyers guide” to everyone’s minute expectations nor minute nutritional sensitivities or intolerances. As much as this initiative concerns upon the nutritional affordability costs in Australia (and potentially abroad); trade offs and sacrifices between industrially processed foods against the much more “bespoke” labels / quality wholefoods – are bound to overlap.
…And no, I am not paid nor sponsored by any brands or companies mentioned throughout the life of each and every one of these posts’ existence.
The Guide Attributes.
The first of this series revolves around soy sauces. Perhaps the most accessible condiment/s available for consumptive longevity next to condiment powders and sauce/s. Throughout my year(s) of my own accounts and nutritional journalling the following have made me convinced to be enlisted down to my shortlisted choices.
To be considered pragmatically sensible for human consumption – soy sauce should ideally possess the following attributes:
Least amount of preservative.
Cost per usages.
Low carbohydrate friendly.
A 500ML bottle of soy sauce theoratically accomodate up to eighteen (18) meals alongside with meat-marinating duties (though of course dependant on personal taste and batch size required). Generally speaking (only under my experience and usage) – 25ML per any given meal as a condiment, and up to 40ML for a good 500g to 800g batch of meat protein batches – generally suffice for taste; with usual complementary additions of peeled / crushed garlic and/or ginger powder to finish.
I have had some success in combining two or three drops of liquid stevia, alongside with natural peanut butter, ginger, turmeric, lime and cayenne pepper (very small amount) to produce low carb version of satay sauces.
However, I would suggest not to cook or overly heat the liquid stevia. Gently cook (covered) on a small stove top first. Then drop in no more than three on any finished dish. Mix and serve. Whilst soy sauce generally speaking are low in carbohydrates; beware that much cheaper, household brands you see around you be it from ALDI® or Fountain® – have hydrolysed proteins or worse – added fructose corn syrups. Even if you did buy one of these – the taste is somewhat “off”. As in just artificially “off”. Avoid.
Kikkoman (regular/original soy sauce).
The best and most obviously – expensive. Full bodied without artificial sourness / aftertastes that many would find with faux / cheapened soy sauces from Fountain® brands.
I’ve grown accustomed upon trying a few soy sauces over the years and nothing quite come closely to the well known benchmark most people are familiar of. The Kikkoman. Posed in multiple varieties, from reduced salt to gluten free versions (look for the Organic Tamari version should you indeed have very noticeable gluten sensitivity, but beware of its highly inflated pricing) – there are further myriad of other versions which I am yet to sample – of which many of these can only be found within the big Asian groceries stores).
Unless if you can spend more $$$ one condiment after another – I would not recommend buying their “Teriyaki” marinade sauces (distinguishable by the newer label image print with orange ribbon).
In my opinion even in the context of carb re-feed days – they (“The teriyaki range / orange ribbon”) taste somewhat too watered down, despite giving that familiarity of “teriyaki” palate. But to me and my own taste buds – they are still somewhat lacklustre. The 250ML bottle would have you guzzling it all over in no time. So don’t let the low carbs (<15g per 100g) fool you – you will be brainwashed to actually using it more blindingly.
My recommendation? Is to keep things clean, clear, slate. Buy the original if you can. Add ginger, lime and garlic separately with drops of stevia if you’d like things sweeter. Case closed.
Preservatives. Kikkoman® remains, in my opinion and experiences – assuredly the safest of all ingredient profiles. No benzoates, no potassium sorbates or added MSG analogues (#600s). The only thing that may be of concern is the natural preservative evidence of Alcohol, this is Nature’s effect and repercussion behind all process of fermentation and thus unavoidable. The Alcohol % are well below any standard drink concentration ranging anywhere between 4.9% to 7% by volume.
Cost. This is where it is at the most disadvantage. It may be prudent for one to consider purchasing a big bottle, however, it is such a hefty investment in one amount for such a condiment (anywhere between $8 to $10) – your purchasing opportunity towards other necessities such as proteins, fats or greens sources (especially during Keto/LC + IF days) are going to be severely limited.
Accessibility. Widely available. Interestingly also that you will find other varieties of Kikkoman (“Sukiyaki” and “Shoyu”) ONLY within Asian grocery stores that neither Coles or Woolies stock them. For one to consider a soy sauce without budget constraint or to think price tags don’t exist – this is a no brainer choice. Recommended. The only downside is that I find smaller bottles almost unjustifiable for their high price tag, and thus would at least consider a 500ML a good starting off / prudent initial purchasing investment.
Yamasa Japanese Style Soy Sauce
Second to the list is the Yamasa® branded Japanese style soy sauce. This is more or less from my witnessing experience gets slightly more chances of being rated / sold on specials.
Preservatives. Yamasa® assuredly again discloses no visible artificial additions. No benzoates, no potassium sorbates or added MSG analogues (#600s). Like Kikkoman® the only thing that may be of concern is the natural preservative evidence of Alcohol but this is again unavoidable and bound to occur as part of fermentation process. Get over it.
Cost. More accessible as it is priced slightly more frequented towards specials amongst large Asian grocer stores.
Accessibilty. Now this is where it gets tricky – Coles and Woolies do not stock Yamasa® soy sauces. From my experience only Asian grocery stores do stock them , so some scouting around some suburban shop centres would be worth it.
3/3 Last but (dubious) choice for long term use.
Pearl River Light Soy Sauce
Note that there is another version which comes as “dark” or “mushroom flavoured sauces”. Beware that the dark / Mushroom flavoured version (indicated by gold foil print as opposed to silver) – do contains some carbs (3.2g total / 1.3g net carbs per 15ml). Hence why I recommend the “Light” soy sauce version. But an added caveat – within this a preservative Potassium Sorbate or coded as E202.
The “Light” version actually tastes remarkably pleasant and enjoyable enough to be used straight as is for dipping on salads, cauliflower rice or premarinating the shaved / julliened daikon noodles on the stove. My hunch suggest – people first and foremost likely associate their expectation of (any) soy sauce to taste sharp yet with a “clean” aftertaste. Hence the “Light” soy sauce are more likely, as I suspect – may serve as the better recommendation. The “Dark” version on the other hand is more “weighty”, though others may consider it too “bean-ey” in flavour.
Preservatives. Acccordingly to Wiki® – Potassium Sorbate (E202) is widely used to inhibit moulds and yeast overgrowth. Now whether that yeast is of “good” or “bad” variety remains an unanswered question. I’d wager that all “yeast”, whether “good” or “bad” should be allowed to naturally mature as is by the mercy of time. And thus let our sense of (smell) dictate whether it is still viable for consumption, should its expiry dates become close to concern.
…That is only if of course – if you actually leave your soy sauce that long in the fridge.
Used on cheese and wine produce – some health concerns seem to emanate from E202’s genotoxicity in-vitro (isolated cell experiment). Such concerns start to emanate on intakes higher than what is thought as maximal (25mg per kilogram of human body weight). For a 65kg adult, that would translate to 1625mg. I am yet to experience any adverse effects from consuming it; either gently cooked or fresh straight on as is. I do not think; we should all be concerned ever to reach that chronic amount of 1625mg.
Although to address all readers anxiety (as a pragmatic N=1 thought only) – what would I do pragmatically then to counter the above fear/s, should I were to consume these additives regularly? Considering its effects presumably on the gut ecosystem (as would anything to do with yeast implications suggest)- I would never neglect daily probiotic rich foods from full fat yoghurt, sauerkraut, and (this is something I must admit I lack) – Gelatin / collagen proteins. Additionally, heated beef / chicken stocks and broths mixed with warm Apple Cider Vinegar between meal/s (but WITHIN feeding window) would likely something to remain as long term practise within all Keto/LC+IF day/s.
Cost. Regularly witnessed pricing of $2.50 per 500ML would last you ages.
Accessibility. Widely available. From your nearest Asian shop groceries, IGAs to Woolies and Coles.
“But,but,but…what about salt intakes??”
Marvel at this historical tradition:
” In the past, what was not consumed immediately was salted, wrapped in straw and stored in ceramic jars and crocks, or hung from kitchen rafters. The fatty parts of the flesh were turned into lard and stored in oil vessels known as anda-chibu, while the crispier residues were roasted, combined with vegetables and used for miso soup or in a pork miso dish known as anda-insu. Mixed with starch and salt, the blood made a tasty seasoning.”
With little or no salt, humans would not have had the means to cure or preserve meats for survival. Before we even have bacterial / nutritional yeast (as isolated ingredients) what else could we have used to preserve foods?
With little or no salt, fermentation of almost anything carbohydrate would be next to impossible. That includes kimchis, cabbages, etc.
One thing for sure. What is food without salt?… Is food without taste. And no I wouldn’t skip the greens.
Be pragmatic. Salt to sufficient taste. End of story.
There you have it. Nice and simple post for a change. Obviously there are many, MANY other bottle brands that offers such claims as “NON-GMO” or “Organic Certified” labels, but the truth will always prevail on the ingredient list. Exercise your inquisitive sensibility. If the ingredients list more than one (1) synthetic number which you cannot ever pronounce in your head. Look elsewhere.
In my previous write up I was increasingly left without a choice – resorting back to use TVP once again into my diet. Despite its’ nearing two years of dry storage expiration date I’ve decided to write up a series of methods on how to prepare & marinate them towards basic feature meals.
My intent to intermittently revert back to my Keto Quasi-Vegan day/s is not out of mere “ethical” or “emotional” or “moral” choice. But rather – a reason being so structurally constricted – as that of Involuntary Martyrdom. Involuntary; as in beyond my will nor consent. Martyrdom; as in willingness to die for or from – something of our own convictions or inactions.
Regardless – I remain compelled to share anything I consider as pragmatic contingencies, should or IF – my fate coincides others towards worsening access to more optimal resources.
TVP seems so far the only pragmatic contingency plan as food substitute. Although my opinion still stands unchanged in recent years – I do not recommend TVP for prolonged consumption to REPLACE meat proteins. I do not care for whatever external convictions (or should I say coercions) from vegan journals, bloggers, food-activist SJWs, and/or even meta analysis, peer-reviewed journals, etc indoctrinating me that this is “complete moral source of animal substitute proteins”.
My nutritive needs and physiology – unfortunately does NOT agree to this consistently on all contexts. I am sorry.
To be fair and just towards all food “-isms” – this article shares various methodologies to help reduce the excess “processed” aroma and palate whom many are familiar with such meat replacement products.
I could try “donating” it as perishable foods, but I’d be sued to the court for food poisoning. Nobody from Salvo’s or Good Sammys be willingly dignified to hand out 2-years expired food products. Yet alone them knowing how to prep it.
A decision thus hangs in the balance between keeping a roof over my head or paying another entity called “Lawyers” for likely leaving me nothing but a cardboard box. Between this, lies an alternative food source; half of its supply already dismissed (discarded due to its expiry), and another half awaiting its fate despite its obsolescence.
Hence, my pride swallowed, head down – I gave it another go and resort my life to it once again.
Double reconstitution + strain.
Before we get to see all the marinating options, all reconstitution steps must be followed as below.
1/2 Weigh, and pour in boiling water Firstly, weigh together 60 grams (g) of dried TVP granules / originally dried chunks. Bring the kettle to a boil. And pour over on it all just until covers enough to submerge the TVP. More water may constitute greater volume, but this only brings water content not nutritional content. Then leave it to stand, allowing the granules to soak up hence “reconstituted” to approximately 40-50% increased in overall yield size.
That first step is, accordingly to the USA food emergency supply – is all that it takes to prep TVP – theoretically ready to eat within five to eight minutes. The overall 60 grams should more or less result in about 230 grams of initial reconstituted size. However this gives off a notoriously-processed palate & after-taste which I simply do not recommend. We’ll take it few steps further by straining it further with boiling water again.
2/2 Strain with boiling water Using spoon and mesh strain – push down squeezing out as much water as possible. You do not need to be doing any more than few push downs. From about two to three minutes of draining – the final weight from 220 grams of reconstituted size should be reduced to anywhere between 180 to 200 grams.
Now then, the fun begins. Choose your options from hereonward before fridging them for the marinating process (at least few hours or overnight).
Method #1 Milk & Yoghurt
Pour in just enough milk (full cream please) about 60-80ML amount. Add in a teaspoon full of yoghurt. Mix in your spice seasoning (my one year old – bulk bought Kakulas’ lemon peppers seasoning works wonders). Why milk and yoghurt? I am somewhat inspired by various post/s drenching chicken livers in milk. I have no idea whether this alter the nutritional macros. But at least it helps quell that lingering, “processed” taste.
I would not recommend however in combining Apple Cider Vinegar with the yoghurt as the acids may be detriment to the good bacterial composition during marinating.
Method #2 Minced Garlic + Soy sauce
When you’ve run out of milk after your refeed days or that you’ve used it all up during post workout shakes during HC or LC+IF – soy sauce remains a viable option. The challenge here is cost and choice of brand – Kikkoman convinced me as the first “benchmark” for all soy sauce, although Yamasa’s Japanese style comes close as second, then “Pearl River” dark soy sauce as third (however it does contains bit of carbs per 20ML). Alas, Pearl River is the most affordable of all three. For as long as the label bears no added MSG (disguised as flavour enhancers #600 series), nor added synthetic colouring (TVP is already artifically-coloured) – then you’re good to go.
Add a tablespoon of soy sauce alongside with ginger or minced garlic (watch out for carbs though) to the reconstituted TVP. After marinating you can certainly then heat this towards any meals. Beware however, that the longer you marinate using soy sauce – the sharper its saltiness will result. Hence, my experience suggests when things are marinated-too-long this way – it may be too strong tasting to the point of tasting nothing but very salty chunks of faux meat. Not so palatable.
I recommend marinating this no longer than few hours before serving or otherwise it just plainly stank of sour pungentness, to avoid excess pungentness & that vinegarish palate -I’d wager you could try turmeric (more affordable), or rosemary, basil and/or oregano to help quell it to some degree.
Method #4 Coconut Cream
This works well if combined with minced garlic and soy sauce. Coconut cream is both a versatile and affordable source of saturated fats in place of sadly inflated price of common butter. I’d personally avoid budget Coles® branded 90 cent coconut creams as that is laden with all sorts of thickeners disguised in synthetic laboratory code/s. Instead go for Woolworths® same priced as it contains nothing but 80% coconut extract + water.
I would not waste my time with coconut milk. It is simply not enough fat to justify its use towards any cooking. A sad industrial failure of modern food production.
Simply pour through up to two tablespoon of coconut cream after the above reconstitution alongside with soy sauce or just additional spices, and let marinate in fridge for up to few hours. Beware however, that most coconut creams by themselves will go off in the fridge within six days cold storage (though it can be prolonged via freezing). Hence be sure if you are marinating with coconut cream it is well within this six day ideal period window of consumption.
Method #5 : make it a part of baked meat loaf recipe
Similarly as per the Pea Protein meat loaf – you could try baking it with pea proteins (if they’re in short supply too). Of all the methods – this one I believe is the best so far due to the Pea Protein’s neutralising flavour, even if mixed in ratio towards TVP dominant. The downside is obviously its resource-intensive demands (pea protein isolates, various condiments, spray oils, and most importantly – precious eggs).
Instead of using 60g of pea protein isolates all at once; try splitting into two halves. 30g pea protein isolates and 30g dry TVP. Reconstitute the TVP as per to the earlier described instructions. Then add the remaining ingredients (2 eggs, tablespoon of apple cider vinegar, minced garlic, turmeric, 2x finger pinch each amounts of baking soda and cream of tartar) to the food processor. Blend until thick sludge-like consistency.
So now that your needs for prepping and marinating is done. Let’s remind ourselves on discussing what TVP actually is.
Firstly, what is “TVP”?
For me to remain humbling for not copying off what the Internet already knows – I’d invite you to read Evolving Wellness’ post (by Evitta Ochel). From top to bottom. Do not skim. Decide and determine whether eating TVP feels “right” for you. Whatever image compels in your head from discerning “Textured” + “Vegetable / Soy Proteins” – safe for me to say, you are more or less correct.
Now the next part of this question comes to”where or how should I get them”. The answer is thankfully, a lot more feasible especially if you live in Perth, Western Australia. If not, I’d encourage you to scout major wholefoods establishment stores (here we have Kakulas sisters / bros) anywhere surrounding your suburbs. Sports and natural health food stores may also help you to find local sources or grocers distributors.
One thing to note however – that they are at times labelled differently. Sometimes “Total” as opposed to “Textured”. They may also be labelled as T-S-P (textured SOY protein). In Perth Western Australia – Kakulas Sisters® grocers label them as “Total” but everywhere else, including an online grocer store 2 Brother’s Foods / aka “The Postal Almond” = it remains officially labelled as “Textured”. But within the actual brand’s product sheet I courteously requested back in 2016 – it is described as Textured SOY Protein.
TVP is mostly macro-divided into 50/35/15 ratios – protein first, then fibre and then the effective net carbohydrates. It is virtually free of fats although counted as 1 gram per out of 100 grams of uncooked, dry weight.
Below are tables for 100 grams dry, uncooked, unreconstituted weight. What I have used (2 Brothers’ Foods) alongside with the product specification sheet (kindly provided upon request) seems very identical to Bob Mill’s in terms of protein content and dietary fibre, except the 2 brother foods carry slightly more carbs (33 grams per 100g) yet interestingly less sugar (7.8 grams per 100g) and slightly less overall calories (-16 cals).
Bob Mill’s TVP Granules (Via MyFitnessPal, confirmed by 20 users)
2 Brother Foods’ TVP (branded as “Ben Furney Flour Mills” – Caramel Medium TVP)
Each 60g batch as perusing the above reconstitution methods equates to two servings. Each serving (about 90-100g final constituted weight) equates to 90 to 100 calories, 15 grams of protein, 8 grams of carbohydrates but 5 of which is fibre.
Yup, I know what you are all thinking. “2,475MG of potassium! This could be the new spinach!”,.. Not so fast.
Here in Perth, Western Australia – TVP is priced between $5.50 to $7 per kilogram. One kilogram of TVP equates to anywhere between 25 to 30 serves yield. Each 30g (dry unreconstituted weight) serve would thus cost on average 20 cents each.
I hereby readily admit that I am “insane”; at times over-acknowledging – that I feel thus exemplarily towards such an admission. From $25 budget/s, reconstituting my two-years expired TVP, two hours of volume training, and up to 20 hour fasting window/s.
Rinse & repeat five days per week. Welcome to Resilience 2.0.
How much can you buy out of $25-$35?
In short – not a lot of food.
In fact, I seriously doubt that persisting on $25 per weeks- for multiple / 4+ weeks at a time is ever conducive towards maintaining overall objective fitness meritocracies. Unless replenished with a higher budget via no more than $35 once every three or four weeks; then THAT in my opinion – potentiates a more viable, pragmatic possibility.
The last five months have forced me to tinker inbetween LONGER periods within Keto+IF than HC+IF to see if the above budgets are possible WITH some opportunistic hypercaloric refeed periods . I still adamantly believes that despite witnessing my own training and fitness decrements – Keto/LC + IF still what makes reduced calorie consumptions possible.
Irrespective either HC or Keto IF = I hereby declare this new nutritional intervention – “Cyclical Intermittent Fasting” to be marginally possible for maintaining fitness resilience. Giventhe slightly higher weekly budget of $25 for several weeks strict, followed by $35 replenishment once every three or four weeks.
I call it a “Cyclical” form of Intermittent Fasting; as a deficit principle suggesting five days of 16-18 hour fasted, 6-7 hours of feeding window within CONSISTENT caloric deficits of no more than 25% off maintenance. But still allowing surplus 48 hour refeeds allocated in the weekend to mimic the hormonal re-adaptations similar to CKD principles.
So how much can we buy out of this? An initial first week of expenditure for seven days of consumption = $30.50* are as follows; across up two hours of shopping, up to four different outlets.
500g economy beef mince = $3 (be sure to strain and drain away the excess polyunsats after cooking with boiling water).
2x sardines in springwater = $1.20
English spinach 1 bundle if I’m lucky = $0.70
1/2 cauliflower shortdated if I’m lucky = $0.50
1kg of carrots = 50c. NOTE to all o f you Keto-Talibans out there trotting your pitchforks out – read my thoughts below.
Just one carton of 600g egg = $2 (700g if I’m lucky)
Up to 500ML Dark or light soy sauce (watch the carb content) = $2
FOR REFEED – 900g oats = $1.30
FOR REFEED – 400g rice puff cereals = $2
FOR REFEED – 1kg white rice = $1.40
FOR REFEED – 4kg of potatoes = $1.50 if I’m lucky
FOR REFEED – 500g pasta = $0.65c
Condiments = tomato paste = $1.25
*(this can be lowered down to $25 – $26 upon next week’s actual spending amount; as refeed carbohydrates and condiments can be saved for next week’s consumption there after)
As you can see that is not a lot of food. This equates up to only roughly 1400-1500 (food only) calories per day for five days. Of course that depends on which nutritional macros (keto or standard high carb). And that for refeed periods – you will most certainly be reliant on supplementary proteins (not included in the budget) to make up for any lack of carbohydrate supplies.
Go read my previous recipe/s here,here and here (all three utilising supplementary protein powders as contributing main food resources) so that you can work out in your head as to how much more is required. Sooner or later you’d realise – alongside with my very own apology – that things are a lot tougher than what is suggestive here. In my case whenever those run out, I am left with my two years (yes two) expired TVP / Textured Vegetable Proteins. Yes, what was once my previously long forgotten and sub-optimal food “substitute”; now returns to the spotlight once again.
Sample outlook – Weekdays.
AM (both KETO & HC+IF)
We’ll begin with breakfast….nothing!
Well almost. I’ve decided that intakes of Vitamin D must still be taken seriously. In one way or another. So when or how would this best be approached?
“What? This is utter fasting heresy! Die, traitor!” , Says the Fasting-Taliban/s. [pitchforks out].
As much as I feel somewhat ambivalent on MEGA intakes of Vitamin D, as well as against beliefs on abstaining from it altogether; due to spread fear mongering about calcium leeching, or kidney failures from overdosing, etc, whatever the case may be – some intakes ARE STILL needed. The question is, when or how? I can’t take it in the evening. On the basis of personal experiences for many years – that Vitamin D at night seriously impairs my sleep.
Pitch forks down. For pragmatism sake. It’s 40 calories from here onwards until evening.
All afternoons (both KETO & HC IF)
Warm apple cider vinegars, pinch of bicarb soda and knife edge amount of cream of tartar to help bring up potassium levels.
Besides from that, coffees and/or teas. As simply dark as pitch black. I recently have been realising that not all instant coffees are the same. I found myself mixing inbetween one with the other just to get that chocolatey aroma. And as usual –ALCAR still remains, under my opinion only – still an essential supplement to add to the coffees (up to 1.5g used) to help maintain cognitive alertness away from depression + anxiety. And in some cases – some warmth especially now during winters.
About up to three cups of coffee in total (or four if my day starts early). The fourth / last cup counts towards my preworkout training aid as explained below.
Breakfast! Preworkout @ 5:30/ 5:45PM (both KETO & HC IF)
Either my usual BCAAs (if unflavoured – mix with sugar free lemonade) or tinkering to my long-lost forgotten paradigm – Targeted Ketogenic preworkout liquid meal of no more than 25g of carbos.
This TKD approach however, requires more resources. I mix 150ml of reduced fat milk, some more water, 16g of dextrose powder, 2 grams of creatine monohydrate and 10 grams of unflavoured whey protein or pea protein powder supply.
On Wednesdays, I prolong my fast up to eighteen nineteen (19) hours. My hunger seems more pronounced when I am not training hence I try to eat more close to maintenance as attempts (2000-2100 calories) if resources allow for it.
I’ve written this before and I’ll say it again, it makes NO conducive, evolutionary purpose to eat on caloric surplus if you are not physiologically hungry. I am far more PRIMALLY compelled to SAVE RESOURCES if I am not hungry; especially after training. Disagree? Good. You have something for your-selves to stand for. Keep believing what works for you.
So at no later than fifteen minutes past eight PM – I drink a 35g powder worth of protein supply (mixed unflavoured + flavoured whey / peas) with 150ML worth of full cream milk with more water. To fill time from now on till dinner I simply made another round of warm apple cider vinegars drink with sparkling water, with liquid stevia on top and vanilla essence.
Postworkout – 8PM (both KETO & HC IF)
Up to 45g of mixed unflavoured + flavoured whey / pea protein supply with copious amount of liquid stevia or monk fruit powder. On 200ML reduced fat milk or 100ML full cream milk. Equates anywhere between 30-40g of protein content.
On Many days without milk – I resort to use yoghurt + water. Taste okay actually.
One thing I’d note however – IT MUST BE FULL FAT yoghurt. Though if I have no choice, fat-free phobiasque brethen would do albeit without much taste or rewarding substance.
Dinner – 9:15 / 9:40PM
KETO / LC + IF
First proper meal, horray. Two boiled eggs, 100g to 300g worth of vegetable fresh weighted content, 100 to 120g of weighted meat protein content (not a lot unfortunately), 15ML of olive oils or 30g worth of butter or 60ML of coconut cream, either way with dijon mayonnaise or low-carb soy sauce. For bigger meal attempts – I usually split the 300g worth of chosen vegetables into two portion – one as entree (the rutabaga), with half of the protein + quarter of the fat serve and the remaining as mains.
English spinach + liberal use of carrots + rutabagas have been my staple combination lately. However I still do use 100g of cauliflower + 100g of daikon radishes on the stove with soy sauce + olive oil if I feel like making a low carbo noodle soup.
Regardless, I believe that stomach acidity MUST be maintained or be prepared to be eventually prepped towards my first dining event of each day. Hence, I usually take up to two DIY betaine capsules (measuring anywhere between 100 to 125MG amount each) to assist digestion of each Keto meal/s.
HC + IF
I may not be able to have daily purchasing power of consuming ten eggs per day. I consider them still an essential staple; regardless if it’s eaten with carbs or without carbs.
So in HC+IF days I’d have one boiled egg with up to 250g of boiled rice alongside with 150g of boiled potatoes. 100g dry weight of Cauliflowers, spinach, carrots and/or frozen green beans – still makes up the bulk of my greens. Protein intakes is more or less the same to that of Keto + IF but at times – lower to ensure that glycogen up take is more or less already taken care of from the carbohydrates.
Next meal – 11PM
If I’m rich – I’d be having my whey / pea protein cheesecake. Or otherwise or up to 50g cheddar cheese. On HC+IF days – I’d have a bowl of 50g oats, boiled water, 15g of WPC serve, 80ML full cream milk, and sweetener. Alternatively (still if within HC+IF format) – I’d get those flat lebanese bread with copious amount of greek yoghurt, lemon/lime or pinches of stevia.
Last meal/s – 11:30PM to past midnight
Protein fluff featuring no more than 10g worth of powder used.
Alternatively if I have no carbonated water for making any fluffs – I would prep (hours before hand) – a protein pudding instead by hand stirring 10g of whey / pea, with up to 3g of guar gum with pinches of xanthan, 15g worth of frozen raspberries, 40ML full cream milk, 25g of yoghurt and some water (no more than half a glass worth). Stir and whip with a fork about six minutes, you will be surprised how thick and pudding like it will get in due time alongside with freezer time.
Irrespective of either HC+IF or KETO+IF – I will always unwind with a 45g worth of whey / pea protein powder shake with 150ML full cream milk.
Sample outlook – Overall calories & Refeed day/s.
My “average” intakes within WEEKLY period/s of KETO/LC+IF intervention ranges inbetween sub 1500s to 2000s (though higher ranges are a RARE luxury). For HC + IF – ranges inbetween 1900s to 2200s. I’ve come to conclude that HC+IF is far easier to gorge for higher calories – but still – at a cost…of more resource consumptions, obviously.
Keto/LC+IF as it currently stands – believe it or not – remains my MOST often used periods of intermittent fasting regiment.
My sentiments on HC+IF is positive only when resources availability allow for it. Carbohydrate consumptions is much easier. Hands down, but also at an additional cost – of greater hunger pangs I find throughout each fasting window/s. This can be either a blessing or a curse – as I find my hunger patterns to potentiate more insulin responsiveness and glycogen uptakes upon exogenous calories.
My structure for refeed day/s more or less proceeds similarly from what I wrote previously in my CKD Anniversary; which I’d advise everyone to read should time permits them. Nonetheless, people who are devoted “Fast”-eners – are not going be happy with what I’m about to say. Refeeds are still necessary. Disagree? Good – I don’t care. Do what works for you.
Refeeds are the only “filling-the-gaps” metabolic opportunities to help one recuperate through the insane stresses of deficit weekdays; but still may not be enough at addressing existing physiological ailments eg. disc injuries. Even though my injury is one and quarter years old; it still haunts me whenever I descend during corrective ass-to-grass squats. Or even my beloved alternative wide stanced Jefferson Rows.
Qualitatively also, refeeds still must be strategised upon the most sensible selection of foods and if budget allows – diverse palatability to keep you within sanity.
My thoughts & lessons.
Here comes my five month progression of thoughts on Intermittent Fasting thus far.
Fasting to save resources is never a relaxed “choice”; but a Primal response against Structural Dictatorship beyond consent.
If anyone think that all this is driven by choice. They are wrong. “Choices” represents a desire to select or to experience – one out of many possibilities.
What if – the range of possibilities in front of you are structured and/or dictated beyond your will or consent?You will be left on your own biological accord at experiencing towards FEWER AND FEWER POSSIBILITIES. My possibility to “life” at this present moment – is to simply “survive”. With less – and lesser access of resources.
Yes, yes, I know. Anyone can freely argue that “lesser” possibilities also assumes a lessening of undesired possibilities. But ironically, desired possibilities themselves are also objectively dependant on economics. So what can we do when possibilities are limited? Simple. Because resources themselves are scarce to accomodate possibilities in the first place. Limited in = Limited out. Garbage in = Side effects out.
Oh wait, Pedestrian Normalcy shouts back at me.
“Blame your lack of creativity!” Blame your willpower!”. “Get a job!” “Grow a pair of **cks. Be a man! Your willpower sucks“. Bravo. “Creativity” is an objective re-manifestation of multiple EXPENDABLE & ALTERNATIVE resources to synergise together towards something new. What if ALL resources themselves are limited? If it takes anywhere between 20 to 40 DAYS to grow an edible plant – what are you going to live on ALTERNATIVELY? Suppose you are month/s away from mortgage default, are you thus willing to go on Fast/s that long?
Otherwise all that’s left is for me reaching out for ear plugs. Muting myself away from all moral comparison roller coaster/s for validating who “sucks” the worst. Goodbye, pragmatic realisations & productivity. Hello, Survivorship politics ad nausaeum.
One lack of something or there-of – will pose a series of implications. Side effects. The following implications will inevitably occur; as a result from holding-on or simply “exercising” to this speculative “Willpower”:
Witnessing continuous need for preservation / continuous calculative apprehension of resource wastage.
lethargy from complete 24 hours fast/s (I am yet to experience a complete 24 hour fast/s but one day a possibility)
Increasing risk of injuries, loss of connective tissue strength from up to 25% daily caloric deficits during resistance training; despite preparatory guidelines AND regular intensity reductions. (eg. even with prewarmup sets, foam rollings, static + dynamic stretches, etc).
Increased risk of metabolic damage from prolonged calorie deficits, leading to prolonged Physiological Insulin Resistance. This remains debateable (adverse VS beneficial); towards achieving the much-publicised aspect of “longevity” or “anti-aging” – but nonetheless worthy enough to mention it as a possible worsening marker towards Metabolic INFlexibility.
Increasing forced acceptances of consuming questionably expired foods and goods – eg. two years of expired TVP. Or one and quarter month old mayonnaise. Possible outcome? Destroyed beneficial gut bacterium = worsening immune function.
I remain confident, that as from what I wrote in my book, evidently spoken out of witness and inquisition – still adamantly believe that “violence” is more or less structurally coerced or perpetuated from outside -> in.
I am thus willingly label myself as “insane” not because I feel desired to this by “choice” but rather I am perpetuated to it by structural coercions and impositions beyond my consent.
And for anyone think or suspect I’m “lazy”? Again, a delusional luxury.
Nothing is infinite. Train nimble. Be prepared for training deload/s. TKD+IF isn’t (consistently) magic.
From 67.5kg post 48 hour refeed to as low as 63.9kg in just four days. Fantastic. Up to THIRTEEN EXERCISES across two and quart hours of pure grit, 6×5 limited rests (less than 30s), four days per week. Wonderful.
…But at what cost? Please don’t argue with me that Ketosis gives off an unlimited source of energy. If that’s true – explain to me why we already are oxidising ATP just from breathing air itself.
I actually was convinced; for believing that KETO/TKD+IF preworkout intervention regiment would temporarily aid at prolonging training endurance. But not for long. My own training journal convictions so far indicated no consistent improvements from one day to thenext. It at least does not bring about magical healing to my already sore connective joints from prior heavy Jeffersons or ATG Bell squats. In addition, the gastric effects prior to training were at times embarrasingly intrusive.
Perhaps indeed – no intervention/s no matter how far it is modified – remains convincingly “magic” for all times and circumstances. I shall borrow a quote from Elliot Hulse – “Everything works. Until it doesn’t.”
What “works now” remains only at best – a speculation for tomorrow. Sure, it hurtsseeing each and every exercise records slowly plummet from one day, one week to the next. The human physiology has all sorts of pragmatic contingencies in place, should tomorrow’s ordeal called “training day” begins, all over again. One such sign/s of contingency? Pain.
“Pain” – as I slowly learn to accept – is a GOOD thing to both reconcile and reflect. I don’t need to envy anyone whose objectivist pursuits and records overwhelms my already degenerating L4/5/S1. At least I have a marker and reminder to my own Humility. That’s what injuries are for.
Do not demonise / completely exclude higher carb vegetables.
Complete elimination = self-masochism.
Yes, you need to remain aware that you will have limitations within $25 purchasing power per week. Yes, you have to remain sensible that this is called low carbohydrate for a reason – hence lower than 100 net grams. But also – you need to be aware that you are Human; with limitations with how far you can live in subsisting on just spinach, cauliflower or kale for the rest of your life.
Have some garlic, carrots, pumpkins, rutabagas / swedes. During times whereby chicken livers aren’t available – these are great sources of Vitamin A and Potassium per 100g.
Oh, that includes onions too, unless of course if you DO severely and genuinely do have a FODMAP response from onions – then I’d see no reason why on excluding it altogether. In my case, I am using it succintly for flavouring purposes. Nothing more.
A note for the paranoid – remember that tomorrow – immediately will become yesterday. Rejoin the human race for a while (8/7 hours feeding window or less). Soon you can then reclaim and practise your self-authenticity during the next 16 (or 17) hours of fasting window before you know it. Rinse and repeat.
Embrace higher protein intakes. Experiment low and high intakes.
I am not even sure if such debates are actually ever conducive nor productive. Every little variable of living, training volume, intensity / formatting, and sociological status / accessibility to resources, overall food quality, sleep quality, etc – all adds up to convincingly variable judgments. Speaking only from my own convictions it is clear – that an individualised experiment between high versus low intakes – is inevitably necessary.
Think about it. Protein is an essential macronutrient. It is inseparably as however it is defined – “of first and prime importance”, in Latin.
If we were to deprive ourselves of this macronutrient – then surely – something else must come from somewhere as alternative substitutes. Is it thus carbs or fats? What if those things are restricted as well – what are we looking at then, as further confounders at universally judging whether high or low protein intakes are “better”? Low carbohydrate status? High carb status? Or overall total caloric intakes?
There is however something I suspect along the lines of Auto Regulation; if such a thing is medically “correct”. Speaking from my own physiology – increasing protein intakes from any one meal or from that post workout shake – my body just knows and expects intuitively – that I look forward for my next meal bearing less protein content.Could this therefore be my inquisitive marker to better determine if higher or lower intakes is “better” for me? Perhaps. There is still much to learn within these nuanced and complex physiological response to protein intakes.
Nevertheless of all importances – this rings true as the bottom line – I let my own bodily & hunger response as hints, metabolic cues – dictating to me what it needs. Not by what meta analysis “paper” out of averaged statistical biases telling me what to do.
There is after all something everybody needs to understand what YMMV stands for. It is truly an underestimated confounder to everything else beneath all the worshipping behind what “Science” is. If everyone believes that Science is all things finalised objectivities – then they are missing the point. They perhaps unknowingly left their own individualised “selfs” – far and away after having been convinced at taking away home every averaged statistical conclusions and averaged assesments. Now then, the individualeffort for determining if he/she is indeed ‘average’- is another story altogether.
This evening as I’m typing this line; marks close to my new Fasting record of nineteen (19) hours and 45 minutes, since 12:45 AM the preceding morning.
Or perhaps more interestingly that I almost forgot – that today is my 33rd birthday.
I am neither exhilarated or sad; in finding out just how time flies – when my mind and body – are channelled towards one thing – survival at less and lesser – resources.
One thing is certain – from all the money I saved from cutting my own hair to this day reconciling what I learned from Fasting – I am still not immune for tomorrow’s possibility – for not able to keep up with increasing costs of living.
So what do I want for my birthday “present”? I feel increasingly convinced more than ever – that I do not long much for material presences.
…I simply need just food. Meaningful food to the human physiology.
…for allowing me to continue where I always have been. To have every implicit reason to question every explicit coercions.
And that wraps up my feature writeup on Intermittent Fasting! Please leave me your thoughts and feedbacks below!
For fun (or in all seriousness) – the last twelve months have seen me saving $25 every month. Even if $25 is somewhat still below my current HC+IF/KETO+IF regiment weekly budget; that still can buy someone else almost a weekly worth of food; especially if they’re on Intermittent Fasting.
Am I good? No. Did I do this all myself? Absolutely.
It’s surprising that people (aka. the Pedestrian Normalcy) wouldn’t bat an eye at you. Or give a damn. Unless until you tell them straight over what really constitutes a personal effort. And then sheepishly; they start looking. That reminds me – how sad is it that only artists get famously recognised; long until after they’ve long passed.
Perhaps I should consider all this a side effect devoting on Ketogenic intervention/s or Intermittent Fasting. Still learning and experimenting inbetween protocols (HC+IF / KETO+IF) since the dawn of Christmas 2017. One thing persists for sure – I’ve been constantly reevaluating what time really means to me. Whenever resources and leverages (that includes my glycogens and ketones) are few, spent and far – minute re-evaluations on what is meaningful and what is frivolous – immediately becomes layer upon layer/s – of background processes running in my head.
One after another. Almost non-stop. Thankfully to this day – I have experienced no kernel panics. Not just yet.
So, for anyone to think that I’m doing myself a “crap” job, things “misaligned”, “crooked” or just simply “out of style” – Fantastic!
I don’t need to envy anyone else’s superiorities over my own. Who am I? Brad Pitt? “Envy” is nothing but jealousy and weakness for the insecure.
So here are the three things I learned; in addition for having saved that $150 per year.
#1 I’ve “learnt” (almost) nothing; out of mere observational methodology.
In other words – I’ve learnt next to nothing. Especially if I am simply looking at them – their’s or others methodology – in motion. Observing is recreationally an act of – acquisition. But not an act – of coordinative – self-initiation.
The first (and biggest) here is me dispelling the pedestrian notion of what learning actually means. Learning is a process from an inside initiation. Then out.
I don’t care in what realms beyond self-DIY hair cuts, DIY cooking shows, and/or all the way to watching “self-help” videos on trying to bench, deadlift or squat ass-to-grass the very first time. Learning is almost always – an organically involved-event of the “self”. NEVER a recreationally observational event upon anything of the external. It all depends on you and your circumstances to recoordinate everything there is of you to make learning happen. From all your senses’ perspectives.
You don’t learn simply from looking at someone else’s perspective. You learn it from feeling from within all of YOUR’s inner senses; across all physiological, metabolic, and neurological – contexts. In this case – sight, distancing proximity, touch and most importantly – all of these from your own sight and felt – perspective.
Why? Because it feels IMMENSELY different doing it under your biological perspective than merely observing some one else’s perspective.
I have never ever learned properly how to tie up a proper Windsor Knot by simply “looking” at someone doing it. Whether be it a tieing up a dirt throwaway out of a clothing bin or a several-hundred dollars imported fabric (anywhere exotic) Europe, the grasslands, the exotics, the tropics wherever – around their necks.
Me? I’m still to this day just staring at them blankly. I’m learning nothing but mere observation. My other senses; touch, stand, intuition, distancing-proximity / acuity / judgments weren’t practised at all.
Trying to follow them; step by step – is even worse. My nerve impulses; mind-muscle coordination in how to tieing up that supposedly perfect windsor knot; were convoluted. Until I myself see, realise and reflect that I am aware; intuitively realising under my own sightly perspective underneath my nose, my own neck – to know precisely when, where and how to fold, slip, and weave. Inside, over, then out.
DIY Haircuts are no different. You have to be aware only by your own interpretive senses. Surprise! “Touch” being the biggest next to secondarily as sight. (we’ll get back to this later).
#2 There is nothing “good” or “bad”. Style? What “style”?
“Good” or “Bad” are societal norms of categorisation. Like a pendulum; I’d rather perceive them as actions and repercussions. Cause and effect. Each influences the other. Each cannot exist without the other.
Anything predicating “efficacy”, “righteousness” or political “correctness” depends entirely on how or what you consider is fair or rational.
If nothing seems fairly lined up, or rationally straight then you’d rely on intuition and drive to try correcting them. Obviously, you can be safe and reasonable by first cutting them little by little – either by scissors or if it is your first time – trim/razor using larger cut sizes before moving to smaller and finer range.
But how do you know what is reasonable or correct? This is where Style comes in. But that – is as good only as that. An influence. Proximally shared judgments of what reasonable means. “Style” is a form of loose categorisation towards a hopeful order; away from chaos and disorders.
Understandably, I am no hairdresser. Mine is simply written in instructional paragraph; rather than a label.
Number 1 across all sides and back. Leaving the top, front and sides growth-what-have-you – just as I feel comfortably “enough” as it is.
#3 Do not Monitor and Cut at the same time. Pause. Assess. Use your own tactile sense as a guide.
Rarely do I actually subscribe to anyone else’s philosophies; except Nietzche and Heiddeger’s. But Helen Keller was right. The most significant of all senses may not be seen, heard – it shall only be reflected by feeling. Mirrors should be there as means to halt, reflect and to memorise. BEFORE proceeding/moving forward onwards.
Again following similarly to number 1, use as much of your hands as possible rather than holding an additional mirror as you go razoring your head all over. Trim for a minute. Stop and assess. Never ever – multi-task both things in a vacuum.
Additional handheld mirror/s MAY confuse more than they assist. They reverse, distort and flip your senses of perspective; making things even more extremely difficult to manoeuvre and position exactly where and how your clippers should be.
Honestly, I have no idea how many Youtuber’s® self-help DIY managed to do this. But after over a year from me constantly trying to get used to multi-task (monitoring AND trimming at the same time) – it simply is not a logical process in my perspective. Imagine your sense of directions inverted. Whilst trimming your way on the go. Left suddenly becomes right. Up suddenly becomes bottom.
The above comp shows you just how 30 minutes of self-resilient learning can bring about a change to your lazy sunday carb-refeed session. The above cut session was on 18th of March. Yes, 30 minutes. The above three pictures are taken from a one-off constant video shoot showcasing the entire 30 minutes of me from start to finish.
At the end of the day; what matters is your own initiative.
Pedestrian Normalcy: “But, it’s too hard”.
Me: Then give it a try. To this day, I feel no need to even know beyond turning the razor on and off.
Pedestrian Normalcy: “But I don’t know what happens if things go wrong.”
Me: Then give it a try anyway. You will learn to reason yourself along each mistake along the way.
Recall what education really is. It is a “re”-experience of things you have forgotten or are yet to be forgotten. At times when I wish to reenact or repeat exactly what or how I orchestrated every movement, every procedure I thought I flawlessly knew before – is somehow or somewhat now incompatible to the present circumstances. In both minute and significant ways.
These – as I witness through time and time again – is learning. A constant lending of time to earn or replace something anew.
Sure, repercussions can truly suck if you do a “bad” job. But that’s just politics. A pedestrian interpretation.
To be quite honest, I learn much less from politics than what I learn from feeling and experiencing from within. If all you knew is how to get yourself a mohawk (by accident) or just going bald / number 1,2, or 3 all over – then so be it. You will at another time able to earn something new in place over what you have at present.
Making others happy just because if you could only get yourself a bald-all-over – is meaningless. Unless of course – if you are HAPPY – as such that this outcome is meaningfully “sufficient” to YOU. Happiness is contentment. Happiness is fulfilment over what “enough” means to you. Not interpretively owned or dictated by someone else.
At the end of the day – what matters is your own initiative at curiously reinterpreting your ownmeans of “time”. And out of this understanding – you’ll also sooner or later realise what “enough” truly means. And thus reconcile – your own authentic interpretation of Humility.
So how do you do all that? It stems from how you interpret consumption and how Nutrition – govern all states of living.
Read my book, and (groans) – be prepared for another big wakeup lesson in all of life.
At least this is not what they teach you in school. Reminding its readers, and its inventor – yes that’s me – all one thing : Humility is an individualised Economics of all things resilient within a biologically resourceful – capacity.
<insert long winded childhood foodie love / fantasy / crush / salivating food-porn story here>.
Ingredients & Pricing
Five whole eggs.(one 12x 600g carton of egg = $2.00 – $2.50). 94 cents used up. At 1 egg per serve amount.
135g of flax/linseed meal. At 27g per serve amount. Instead of buying from Ebay® try looking at your nearest wholefoods store. Here in Perth, Western Australia we have Kakulas Sisters (at only $4.95 per KILOGRAM). 68 cents used up.
Pinch of both baking soda and cream of tartare / potassium bicarbonate. ($4 for up to one months constant approx usages).
Up to 5g of Psyllium husk ($6 for 250g). 12 cents used up.
Generous (approx 3.5g) spray of non-stick, non-gmo cooking canola spray. ($3 for a 400g can). About 3 cents used up. and;
250ML of water.
(OPTIONAL) for a (VERY) firmer result use 150g of liquid egg whites (equating to 30g amount per serve).
Each batch serves up to 5 serves of keto-friendly loaf for each meal. Tallying up the price – it takes $21.25 AUD as RECIPE INITIAL INVESTMENT. But it takes $1.77 to make each batch. You could theoretically make up to 12 (Twelve) Batches out from this single initial investment ($21.25) alone.
Mix all ingredients; both dry and wet – in a mixing bowl with a blender. I’d recommend firstly breaking everything first and mix slowly before turning on the blender. Otherwise things may blow all over the place. The consistency should resemble thick-like sludge but not too thick to the point whereby it’s grinding / separating away from each other. NOTE: you may wish to experiment with water usage. The less in the mix – the firmer / harder the result.
Lay a cookie sheet, and coat with a non-stick cooking spray. Lately I’ve been using Target®’s (same as IKEA I believe) – glass containers just fine and at the right size.
Then, it’s time to bake. Bake for 20 minutes at the preheated 200 degrees celsius.
One way to determine its doneness is via the Knife-poke test. Poke a knife through it and let it go. If it stands still, with all the baked resistance – then it is all good.
As previously advised – I’d leave everything on a kitchen bench for about 30 minutes to help firm things up and dry further. Don’t forget however to line your knife along the edges to help separate everything away from the pan surface, tip over and remove the cookie sheet.
If you are using egg whites (optional) – chances are things would probably be solid enough to chew through immediately.
Go cut 5 serve portions. Toss ham, cheese (parmesan!) and spinach.
The entire loaf / one batch equates to 1025 calories, 21g of carbs (36g of fibres), 21g of fats, 58g of protein (without egg whites). If split into five (5) serves each – 205 calories, 4 grams of carbs, 12g of protein, and 14g of fats.
The pictures you see at the (cover) article are ones made with egg whites. HOWEVER, the final and-as-published recipe for all to see here is WITHOUT egg whites. They both look almost identical anyway. To me, including egg-whites (150g for batch of 5 serves) – just turned out to be more firmer and less time required for it to dry up. So if you like your bread with more protein content, use egg whites.
But otherwise? Not necessary. Save your money and go buy your meats, eggs and greens.
Feeling constipated the next day?
Then (gasp!) try lessen the amount of pysllium husk next time (but still not completely eliminating it). Then slowly reintroduce back in some reasonable amounts (no more than 10 grams). Did I just demonise fibre completely? Of course not. Eat your greens. Periodize between high and low fibre intakes. As always – write down and track how you feel from day to day in your nutritional journal.
There you have it folks, enjoy and discuss your thoughts in the comments below!