I've always struggled to keep my vehicles clean because 1) they were always old, 2) I've lived in condos, 3) car washes did a terrible job / detailers charged too much, and 4) I didn't realize you could do all of this yourself pretty effectively.


When I bought a new truck at the beginnging of the year, I randomly stumbled upon an Ammo NYC video and the nerd / clean-freak was intrigued. A couple dozen videos later, and I was hooked. Shout out to Larry for your passion - thank you for the insane amount of information on your channel. (Wish I could afford all of your products, or that you had some of them on Amazon!).

Living in a condo, I have to swing by my local coin wash and take up a bay with a few buckets during off-peak hours, but I've gotten it down to 1.5 hours and looking like this every time.

I've only been doing this for a few months, but thought I'd share the products I've researched and selected based on reviews and costs. Hope this helps save someone time!

TOOLS

• McGuire-Nicholas 22015 15-Inch Collapsible Tote - https://amzn.to/2HXGsvd - I love this thing. Handle is sturdy and holds every chemical I need.
  
• Relentless Drive Ultimate Car Wash Mitt - https://amzn.to/2KJC7td - Great mitt and would strongly recommend it. I've only used the mitt for a few washes so I can't comment on durability, but if I had to guess I think it's going to hold up. My only complaint is that it's so voluminous that it's difficult to rinse / wring out the dirt when using the two-bucket method. Not a big enough problem to look for another mitt, though.
  
  BUCKETS
  
  
• Chemical Guys ACC_101 Detailing Bucket Kit - https://amzn.to/2KJb552 - a good starter bucket, but it's worth calling out how much of this stuff is BS marketing: the bucket is only 4 gallons, the gamma lid can be bought for cheaper on amazon, the citrus gloss is OK, and the wash mitt is worthless / isn't going to hold up. I barely used the mitt once and fuzz falls off constantly when handling.
  
• Adam's Grit Guard Wash Bucket with Lid - https://amzn.to/2IoSflo - Better value than chemical guys, but the bucket is just a regular bucket ($4 at Home Depot) and the gamma lid can be purchased for $10-15 on Amazon. I'm not convinced grit guards are worth it, but more on that later.
  
• Grit Guard Washboard Bucket Insert - https://amzn.to/2HW4juZ - the product is well made and does what it's intended to do, but I'm skeptical of its value. Yes, rubbing your mitt on a washboard would intuitively get dirt to fall off, but is it actually more effective than using your hands (which you do anyway to wring out the mitt)? And I'm not buying that the fins "trap dirt." Anybody who looks at their rinse bucket while washing wheels for example can plainly see the water's black. Dirt's floating everywhere.
  
  
  CHEMICALS
  
  
• Mothers 08216 California Gold Instant Detailer - https://amzn.to/2KJ2f7t - this stuff has done a pretty good job for quick wipe-downs, spot cleans, etc.
  
• Griot's Garage 11108 Window Cleaner - https://amzn.to/2Iq5CSF - The spray bottle itself is awesome and works really well. The solution also seems to work well, though I've only ever used it after washing the truck and so I'm not sure how much it helps.
  
• Meguiar's G3626 Ultimate Waterless Wash & Wax - https://amzn.to/2jFg3DJ - I used this a few times with the microfiber directional pass method after some serious pollen clouds invaded Austin, and it worked surprisingly well. Ran through 3-4 towels to do my entire truck, then spot-cleaned with an instant detailer. Even though wheel wells and a few pieces were still dirty, it was a huge improvement without the hassle of a full wash. Will definitely be using this as my in-between wash method.
  
• Chemical Guys V7 High Gloss Spray Sealant and Quick Detailer - https://amzn.to/2HXiQ9R - I'm new to detailing, but this stuff is probably the most impressive chemical of everything I've used. The combination of a damp microfiber + V7 produces the result everyone thinks about when they think about car washes: a clean car with no streaks or water spots. Wringing out my microfiber towel can get old, but the end result is just awesome.
  
• Chemical Guys Citrus Wash and Gloss - https://amzn.to/2I1knvx - I don't have the luxury of a frother right now, but from simply adding some in a bucket and using a power washer to generate suds, I get decent foam and the soap seems to work well. That said, it's not earth-shattering and I will probably try other washes when I run out.
  
  
  INTERIOR
  
  
• Mothers 06512 All-In-One Leather Care - https://amzn.to/2IlawAg - This stuff works great and smells even better.
  
  
  WHEELS
  
  
• Adam's Deep Wheel Cleaner - https://amzn.to/2K09l6f - The spray bottle is terribly difficult to press and I always end up using way more than I want. I'm not confident I need to use this instead of just using soap. Maybe it's for exceptionally dirty cars or those with tons of brake dust, but I'm rarely in either camp so I may not buy some more after I run out.
  
• Adam's Hex-Grip Pro Tire Dressing Applicator - https://amzn.to/2HYtb5y - Works well and easy to handle.
  
• Mothers Wheel Brush - https://amzn.to/2K0Ky1Y - really like how easy this is to handle and how soft the bristles are. Highly recommended.
  
• Optimum Opti-Bond Tire Gel - https://amzn.to/2KJsxGP - This is a good low-gloss gel, though I need to try additional coats to see if I can get those tire shinier.
  
• ABN Car Wheel Rim Cleaning 3-Piece Kit - https://amzn.to/2KFgSIR - Yes the big woolie has good reach and allows you to clean the inside of your rims effectively, but the handle is annoyingly difficult to hold after it becomes saturated / heavy to hold.
  
  
  TOWELS
  
  
• Chemical Guys Professional Grade Premium Microfiber Towels, Gold - https://amzn.to/2HY8Q0a - these things are outsidanding and are a great value. Definitely watch Larry's video on microfiber care, which fixed all of my annoyances with microfibers accruing fuzz in the dryer.
  
• THE RAG COMPANY EAGLE EDGELESS 500 Korean 70/30 Super Plush 500gsm Microfiber Detailing Towels - https://amzn.to/2HYVmky - very high plush and high quality, though I end up using the Chemical Guys towels more often and save these for random spot details. Probably not ideal.
  
• THE RAG COMPANY Premium Window, Glass, Mirror & Chrome Korean 70/30 Microfiber - https://amzn.to/2rrveVg - work great for cleaning windows and mirrors.
  
• Nylon Laundry Bag - https://amzn.to/2rtYOcP - I have one bag for clean and one for dirty. Has done a great job of keeping dust off the rags during storage.

Of course! Here ya go

Agmatine Sulfate - https://www.amazon.com/Nutricost-Agmatine-100-Grams-Servings/dp/B00MY9BZHC/ref=sr_1_2_sspa?ie=UTF8&qid=1510290942&sr=8-2-spons&keywords=agmatine%2BSulfate&th=1
-1-1.5 grams once in the morning and once at night.

Kratom (Try and get a Red Bali strain) - https://buynaturalmeds.com/

• Take 7-30 grams as needed. I would just use the 'toss and wash' method, where I'd just take a giant spoonful or two of the powder, pour it in the back of my mouth, then rinse it down as quickly as possible with something to drink. It doesn't really taste bad, it was just difficult because my stomach was in knots from withdrawing.
  
  Phenibut - https://nootropicsource.com/shop/powders/nootropic-powders/phenibut/
  
• The dosage of this is difficult. I took about 4 grams at a time. It's quite similar to xanax, so be careful. It also takes awhile to kick in, so take it before your withdrawals start if possible. Also, don't make the mistake I did and think that it's not working after a couple hours, it honestly takes like 5-7 hours to really start working, but it will absolutely fuck you sideways if you take too much, no joke. I straight blacked out like I had just eaten 20mg of Xanax.
  
  Most Importantly(Besides Gabapentin or Lyrica)
  Loperamide (Immodium) - Science lesson everyone! Loperamide, or more commonly known as Immodium which is an diarreah drug, is an Opiate you can buy over the counter! Now, the reason it's OTC is because you have an enzyme in your liver that metabolises and sweeps up Loperamide from your blood stream before it ever has an opportunity to cross the BBB (Blood Brain Barrier). If it can't pass the BBB, then it can't stimulate and bind to your Opiod receptors. However, there's a way around this!! I don't know if you've ever noticed or heard before on some drug commercials they'll say "do not take with grapefruit juice". That's because grapefruit juice inhibits a metabolizing enzyme cytochrome P450 3A4 (CYP3A4). CYP3A4 is a metabolizing enzyme for almost 50% of drugs, and is found in the liver and small intestinal epithelial cells. You can take 400mg of Loperamide and it won't do shit to help you, but you take 60mg. with some grapefruit juice and you can legitimately get high. Seriously, google it if you like. There are plenty of people on forums all over talking about having done this. Now, none of you will get high from taking this Loperamide, but that's only because your tolerance to Opioids is through the roof right now because of Tia usage. However, it will IMMENSLY help your withdrawals. If done correctly, this alone can take away between 65-90% of your withdrawals. Once I learned this trick, I had 'detoxed' / withdrawn several times using just this method. Of course, I'd always fall back into using it, because I'd be waiting for an order I had already ordered and when it finally arrives on around day 2 or 3 of withdrawing, I'm still way too weak to just throw that shit away lol, so I'd dive right back in. Anyway, seriously, the Loperamide method is absolutely legitimate, WHEN DONE CORRECTLY. There are instructions on how / when to take certain things to optimize it's ability to pass the BBB. If any of you have Gabapentin as well, you can seriously use just the Loperamide method with the Gaba and you will be 99-100% free of withdrawals (apart from a little possible depression / dysphoria depending on how long you've used Tia). If you do have both Gaba and plan to use the Loperamide method, I still highly recommend getting the other things, it'll just insure that you're free of withdrawals on the off chance that you don't react the same way to one of the other things the way most people do. Anyway, there are 3 things you'll need to buy for the Loperamide method and all 3 of them can be bought at Walmart for $20, give or take $5. Here are the 3 things you'll want to buy, then I'll give you the instructions.
  
  *Loperamide - https://www.walmart.com/ip/Equate-Anti-Diarrheal-Loperamide-Hydrochloride-Softgels-2-mg-120-Ct/186519334
  
  • Make sure you get the gel tabs and you get the one with 120 of them!!
    *Grapefruit Juice - https://www.walmart.com/ip/Simply-Grapefruit-Original-Pulp-Free-Grapefruit-Juice-59-oz/22210467
    
  • This is the only grapefruit juice that Walmart sells that's NOT from concentrate, and that's important!! So make sure you get this exact brand. Maybe get 2 of them.
    *Tagamet / Acid Reducer - https://www.walmart.com/ip/Equate-Acid-Reducer-Heartburn-Relief-Cimetidine-Tablets-200-mg-60-Ct/10324616 or https://www.walmart.com/ip/Tagamet-Acid-Reducer-200-mg-Tablets-30-CT/23554563
    
  • This is really only to help your stomach not hurt when you take large doses of Loperamide. I've done it several times without this, and only once or twice had some discomfort, nothing too bad, but I'd get it just to be sure anyway. Just make sure the active ingredient is Cimetidine
    
    Instructions
    Okay, first off one of the most important things to know about this is that for whatever reason this method doesn't work nearly as well if your withdrawals have already set in. So you must start this an hour or so after your last dose of Tia. I have no idea why this is, but I've encountered the issue a handful of times!! Okay that being said, say you have all 3 of the items. First, take 600mg (should be 3 pills) of the tagamet (the anti acid) with the grapefruit juice. For the next 45 minutes, continue sipping the grapefruit juice ever 3-5 minutes. At the 45 minute mark, take anywhere from 40-100mg of Loperamide with grapefruit juice. Continue to sip the grapefruit juice for the next 15-30 minutes after that as well. It's gonna seem sketchy taking that much Loperamide, trust me. I was really nervous to shove that many pills in my mouth, even though I've tried nearly every mainstream drug out there as well as several RC's lol. It's sketchy because the Loperamide gel tabs are only 2mg a piece, so if you're going to take 40-100mg, that's 20-50 pills lol. If you feel uneasy about it I encourage you to google it, you'll see dozens of reports of others doing this just to get high lol. This should hold you off for 6-10 hours, and you really only need to do this for the first 2-3 days. It's also great, because it'll help with the diarreah you get when you withdraw lol.
    
    I'll also just make mention of Vitamin C. It never really worked for me, but there's a ton of evidence that "mega doses" of Vitamin C helps inhibit Opioid receptors. Something like 5 grams 3 or 4 times a day. I've tried it, didn't really help, but I thought I'd throw it out there.
    
    If any of you can get your hands on any Blood pressure medication or beta blockers such as clonidine, this will help immensly too! Just be careful to not take too much, you don't want your BP to drop too low.
    
    If any of you need instructions on the Gabapentin, just let me know, but really you just start taking 2.5-5g of it as soon as you have withdrawals, and continue to take that much whenever they start to creep up again.
    
    LASTLY, there are 2 things that are still going to possibly plague you. Depression and a lack of energy / exhaustion. There is a very easy way to get / have speed at the same level of Adderall. If your lethargy or anything is that bad, message me again and I'll tell you how to get this. It's no shit, really really easy, but I don't like to encourage using it because it's very easy to switch addictions. And this stuff is quite addicting! I've always had trouble with speed myself (duh, see username), so I know it's potential for abuse.
    
    Anyway, I really really really wish you all the very best at overcomming this monster!! It's no fucking joke and I feel for you guys, but you're all closer than you realize right now at just finally being done. The misery is seriously very temporary. And if you're one of the fortunate ones who don't end up suffering from debilitating depression, then you'll honest to God have no problem. The above things should 100% rid you of the physical withdrawals, and those only last 3-7 days based on length of use and amount of daily use, and so once that's over, it's all over. If one of you are like me, just be prepared to have some depression / dysphoria. It really caught me off guard one of the first times I really got clean. This too is very temporary. I honestly don't think it lasted even a month, so just do your best to tough it out, you will NOT regret the decision to do so!
    Again, I wish you guys the best!! Take care and let me know how you all do!!! Also, if you have anymore questions, feel free to PM me anytime!!

Typically for me white Borneo is one of the stronger whites. It's a level or two above WMD. If you enjoyed WMD you should love White Borneo. I would cut your dose down the first time you try it to find your sweet spot. Because Kratom works differently for each person, I feel it is a good practice to start low with a new strain that you haven't tried before. You can easily add 1-2g more after an hour or so.

About the Agmatine since you seemed interested, I wrote you a book lol.

I got the least expensive agmatine on Amazon. Per recommendation from someone who posted about it a while back. 100g size I believe is $15. Linked below for you.

https://www.amazon.com/Nutricost-Agmatine-100-Grams-Servings/dp/B00MY9BZHC/ref=sr_1_4_a_it?ie=UTF8&qid=1520056830&sr=8-4&keywords=agmatine&th=1

The powder is great because it has a little scoop cup inside. Half of that is 500mg where I think the capsules start at 1000mg making it harder to take 500mg in the morning and 500mg around 5pm if you wanted to try it that way. You can certainly take 1000mg in the morning per the once a day directions. I rotate every other day doing 1000mg once a day in the morning and splitting twice a day. I have read some people who take 500mg three times per day. Split it up how ever you want. Also I'm sure it can be located cheaper somewhere else.

My own research seemed to indicate three main reactions. Feel free to research it yourself.

1. After 3-5 days of taking it daily, user would notice a better euphoric feeling, Kratom dose would last longer, became stronger forcing them to reduce the dose by a few grams. Reduced cravings to dose multiple times per day which apparently resulted in them dosing less times per day. This seemed to be the ideal result thus making it easier for people taking high amounts to taper down. Likewise, helps you keep your dose steady by helping reduce tolerance build up. Or at least mitigate it somewhat.
   
   
2. After taking for 3-5 days they noticed most of what I mentioned above however, the Agmatine removed partly or all euphoria from Kratom. For users mainly seeking that euphoria feeling this isn't ideal. But most wrote that they got more energy which that part at least helped them taper down easier because taking their normal dose was too much. Wobbles etc. So this group seems to use it mainly to aid in resetting their dosing levels back down to original levels then they stop taking Agmatine until they need to reduce their dose again. Even if you get this result, good to have this stuff around if your dose ever gets too high, you'll want to taper to prevent any withdraw symptoms.
   
   
3. Didn't do anything for them or it upset their stomach/headache.
   
   I have only been using it for about 2 weeks now and I really like it. The Agmatine on it's own (I mix it in a glass of water and chug it down) gives me a nice focused feeling in the morning within about 10-15mins. I've taken a lot of supplements and rarely does one produce such a quick result for me. It sort of feels similar to Wild White but weaker. That is why I like taking 2-3g of that strain after or with my agmatine.
   
   On with some other rant...
   
   I also have problems focusing. My brain likes thinking of several other things at once while I'm trying to focus on what I'm doing. Scattered brained as I call it.
   
   I always remembered being told that our brain is a muscle. I figured one way to train focus would be to eliminate as much multi-tasking that I could,(No such thing as MT anyways) checking my phone a lot, ditching social media for the most part and started reading books. Reading was hard a first but each day/week I found I was able to read more pages while staying focused. Now I can read faster and much longer and finally get to enjoy books!
   
   Sorry for casting Wall of Text VII, almost out of mana brah! Unless Kratom completely resolves your ADHD, attack it on all fronts. Diet, rest, and try removing as many "quick action distractions" as you can from your daily routine not just when you are at work. If you think about it, we may have helped train our brains to operate very quickly in short bursts of attention so that we could attempt achieving more faster. Don't think it works for long if at all and for me, the price was as if my focus kept getting worse.
   
   I'm best focused when I'm mentally and physically calm. So for me, I have added more relaxing activities to my daily routine like reading. Taking a brief walk. Anything that forces you to stop thinking and instead absorb the moment you are in vs racing from one objective to the next.
   
   I hope this helps. You know your own best focused state of mind. Find new ways to slow down if like me, you focus better when calm. It's addictive thinking fast but you miss a lot more than you may realize.
   
   Dr. Phil is out! LOL
   

I've been mixing my own pre/post workout supplements for about three years now. I'm really into researching what I do when it comes to fitness and had found a good article by Jim Stoppani (which I can't find any longer). It detailed a formula for the ratios of supplements to help build/retain muscle growth and recovery. I basically buy the raw ingredients from Amazon and use powdered Gatorade for flavoring. It tastes terrible but for me it seems to be working.

I'm currently 49yo (turning 50 soon). I lift weights on a very regular basis. For 14 months I went 3x/week doing the Strong Lifts 5x5. I'm now doing Wendler's 5/3/1 with the Boring but Big accessory. I am not trying to be a power lifter, just strengthening my body. Also, studies have shown that regular exercise helps us older men keep up our natural levels of growth hormones & testosterone. This helps in recovery from injuries of which I've had a few from training over the years.

What I've found is that the BCAA seems to really help me recover. I have lots of energy as well. I do not suffer from soreness. I can tell I worked out afterwards, and am very "aware" of my muscles that I exercised but I've not been hurting. I keep track of what I eat and count my calories, pay attention to my nutrient intake as a "lean bulk" process. Do the BCAAs help me retain my muscle mass? I'm not sure but I have been slowly gaining size as far as muscle growth without having to overeat to get a calorie surplus. How do I know?

I am 6'-2" (1.88meters). When I began my fitness journey a few years ago I was around 260lbs (118kg) and very out of shape with lots of belly fat. My first year of hard exercise (mainly walking/running/yoga/ lite weight lifting & training in an MMA school) and using supplements I dropped to 192lbs (87kg). I then began to really work out in the weight room and am running around 220 - 225lbs (100 - 102kg) while keeping about the same body fat % (a variance of 4% or so). I believe BCAA have helped me retain my muscle while eating a lower amount of calories, in other words, a "lean bulk.".

I'm also very energetic these days. I can do a number of activities with out wearing out. My overall fitness level contributes to this sure, but I believe the BCAAs, along with some of the other supplements I take, really help out. For example, the other day I went to the gym and did 70 reps of Deadlifts. Nothing too crazy weight wise as I am just beginning this new program, and I am really not trying to just get BIG.. After that I went on a 2 mile speed walk with an old trainer friend of mine. I then spent time climbing around on the scaffolding around my house scrapping old paint. I also went biking carrying a backpack full of camera gear for a commercial shoot (I'm a photographer). Sure I went to bed tired but I didn't feel wiped out. I think the BCCAs helped.

So, anyway, do some research, figure out what works best for you. Everyone has specific needs/goals. Try to define those as best you can. Good luck!

This overlaps with a previous comment a bit, and may be way too detailed, but just in case...

When I had this same issue for a long time after a surgery I tried a bunch of things that didn't work, so I decided to focus on getting more out of the liquids I was able to drink. I had good results from products designed for rehydration after sports, illness, or hangovers. But only the healthy ones with no sugar or artificial colors/flavors/sweeteners. Things like Gatorade make it worse with all their sugar (which the body must use more fluid to process fully) and artificial ingredients. Tried Pedialyte too, but same sugar issues, tastes icky, and is too pricey.

The very best were Nuun tablets, which you drop into water. They have lots of different flavors, and have a hint of effervescence at first, so without trying I found I easily drank more overall. Some of the flavors, like grape, fruit punch, or watermelon, I adore because they remind me of yummy childhood drinks that were terribly unhealthy. But the Nuun tablets have natural fruit flavors, and are sweetened with monk fruit, so just healthy stuff. They have lots of electrolytes, and some vitamins/minerals that help your body retain more fluid. I buy them by the box on Amazon, and they have sampler boxes that let you try several flavors first. Many healthier markets carry them too, at a higher cost, so you can try them first Wish they were cheaper in general, but nope. :-(

This is the nuun site for more info: https://nuunlife.com/. And here is an example of a combo pack on Amazon (but if you search for Nuun, you will see all sorts of packs and prices): https://smile.amazon.com/dp/B019GU4J56/ref=cm_sw_r_cp_apa_i_FoIDCbQ5RF68G. Just avoid the nuun tablets with black packaging, as they have caffeine in them.

If you go on Amazon and search for "hydration," the first batch of things that comes up will give you some really good options.

I also tried this concentrated rapid rehydrating liquid called LyteShow Electrolyte Concentrate that you can add to cold drinks, which worked well, but the Nuun tablets were much more practical (lightweight instead of heavy bottles of liquid, and more tasty, and cheaper). https://smile.amazon.com/dp/B00EISFBYA/ref=cm_sw_r_cp_apa_i_qMIDCbC6MJP1S

I also switched to pink salt then, as it has tons of trace minerals (needed by the body to fully utilize your fluids), and that helped, surprisingly. Also just tastes much better! On bad days where I was almost fainting, I would take a mouthful of water and toss back a big pinch of that salt. It reduced the dizziness. But after that I began using the nuun tablets, which helped all around.

I ate as many juicy foods as I could then, like citrus, cucumbers, melon, lettuce, apples and pears. But I could barely eat at the time, so it wasn't enough by itself.

Switch to a really high quality multivitamin too, especially if your hair is falling out (mine did too). Avoid gummy vitamins, cheap stuff from the drug store, and brands known to source unregulated ingredients from China (like the NOW brand).

I hated the smell of my tap water which didn't help with drinking (and my city had good water), so I learned to fill a couple pitchers and leave them sitting out, uncovered, for 24 hours, which allowed all of the chlorine to evaporate.uch better then.

Oh, kind of random, but I also started keeping the mini cans of V8 tomato juice on hand (regular kind, not the low sodium). Normally I don't like it much. But when I was so dehydrated, it tasted sooooo good for some reason. Probably I just needed the salt to help me better retain fluids, but the extra dose of veggies probably helped too.

I think that's all my hard-won hydration tactics, but it all worked. Hopefully something in there helps you, so you can start feeling better. If I think of anything else, I will wander back. Good luck, my dehydrated friend. 🙂

(Am on my phone, so please excuse bad typing.)

Do you mean your TSH was 80.56? Or T4 was 80.56?

TSH is Thyroid Stimulating Hormone. It is released by the pituitary gland to tell the thyroid to release more thyroid hormones. If TSH is high, that is like your pituitary glad screaming at your unresponsive thyroid, so no surprise that your thyroid hormone levels were also low. That usually indicates that you need to increase your dose.

I have Hashi's and I take 146 ish mg of NatureThroid along with Hyperbiotics PRO-15 Advanced probiotics, B-complex with coenzymes, Iron, Magnesium, Omega 3-6-9, Selenium and D3-5000IU. I have tried to reduce the number of supplements I take but they all help. I sometimes take Zinc as well. I quit coffee and take caffeine pills instead and I am (not super strictly, but working on it) gluten and soy free.

The first time I took Nature Throid after switching from generic levothyroxine all of my symptoms were about 80% GONE. We increased my dose from 1/4 grain to the current 2+1/4 grain over the course of maybe 6 months.

What really fixed things for me was going gluten and soy free and adding magnesium and selenium. The selenium reduced my antibodies from nearly 500 to 100 in six months. That alone made a huge difference. And going gluten/soy free allowed me to lose 20 lbs in a month and then maintain it pretty easily just logging my calories.

Occasionally, due to poor planning, I eat regular bread or some pizza and I am sapped of energy and achy for a week afterwards. I'm working on getting into the habit of always having gluten free options on hand. But generally speaking, I feel better than I've felt my entire life.

I've never heard of having an immune response to desiccated thyroid. I've done very well on Nature Throid. You may want to get labs done every 6 weeks to check your levels and adjust your dose as needed.

Well first awesome work getting down from ~220 to ~200. If you stick there much longer than a few weeks, it might be time to change it up and find something that will kickstart your efforts. A new training routine, a new macro ratio, a new approach in some way. You have to find out for yourself what that is.

Our gym has a nutritionist on staff, and the owner also has a ton of fitness connections in the area which is how I found out about the dexa/RMR place. It's all about finding a place that has tons of success stories, and just meeting and talking with people there.

I met with the nutritionist after I had plateaued around 173. I lost about 5 pounds after that, but am told that my weight is going to begin increasing as I begin building more muscle and trading fat for it.

I am getting my dexa and RMR tested again in June to see what changes have occurred. That also coincides nicely with the end of our summer challenge, so I have high expectations.

I prefer to get protein from whole foods like fish, chicken, pork, and
eggs. I treat my macros like a giant puzzle I am putting together each day. So if I would be getting too much fat by eating a whole egg, I will just eat the whites. Or if I need a lot of protein and can't get it all with a 4oz serving of meat, I will have a protein shake.

Now, there are a lot of people out there with very animated opinions about which protein shakes are good, which are toxic to your system, whether isolate is better than concentrate. I don't really care about all that. All I care about is the grams, and of course fitting it into my macros. I buy the best, highest quality stuff I could find on amazon and so far haven't been disappointed. https://www.amazon.com/Performance-Whey-Protein-Powder-Concentrate/dp/B00GXLFUUA/ref=sr_1_6_a_it?ie=UTF8&qid=1491493971&sr=8-6&keywords=grass+fed+whey

I also buy the premier protein shakes from Sam's and Costco. They are very low net carb and low fat, so better for people who need to cut calories and they have 30g per serving. They also come in three very yummy flavors, and occasionally a banana or caramel version which is kinda rare. https://www.costco.com/Premier-Protein-Hormone-Free-Shakes-11-oz.%2C-18-pack.product.100308724.html

Amazon also sells Muscle Milk for $11.75 a case once a month or so. Then they sell out within a few hours, and resellers jack up the price. If you download an google chrome extension called "keepa," you can set an alert for this item (and any others on amazon) which will email you when the price goes below, say, $12. Buy as many as you can then, and you will have a ton of protein. A lot of people say Muscle Milk is bad for you, full of chemicals, etc. It worked for me, and that's all I care about. Everyone has their own experiences.

https://www.amazon.com/Muscle-Milk-Calorie-Protein-Chocolate/dp/B01GVPUCBO?th=1

Hope those sources help you, but remember real food is always preferable and will keep you feeling full longer!

vegetarian just means it's harder to get good protein. one of the things a plant based diet can be low on is Branched Chain Amino Acids (bcaa). These are a few amino acids the body triggers muscle protein synthesis from. to make sure you get enough, have a bcaa drink once or twice a day

https://www.amazon.com/Scivation-Powder-Branched-Raspberry-Servings/dp/B00LALNIOI/ref=sr_1_3_a_it?ie=UTF8&qid=1523670122&sr=8-3&keywords=bcaa

i have a large tub of the watermelon flavored. to save money, you can mix half a serving of that, with plain BCAA

https://www.amazon.com/Branched-Chain-Essential-Powder-BulkSupplements/dp/B00E7GV6G0/ref=sr_1_7_s_it?s=hpc&ie=UTF8&qid=1523669902&sr=1-7&keywords=bcaa

the plain stuff is really gross tasting and doesn't mix well with water. but the drink mix flavor covers it up, and the ctiric acid + lecithin emulsifiers help it dissolve really quickly.

ya, nuts to the mass gainers, they're just going to be carb powder. you're better off eating more low glycemic veges or beans. beans are a great source of low glycemic carbs, and you can cook up a lot from dried, all day in a crock pot.

glute/quad/ab heavy physique is a good choice for women. due to the lower starting muscle mass, thanks to less testosterone, lower body workouts can show more desireable thanks to walking around and casual use promoting more slow twitch muscle development.

i've seen girls with more average looking bodies at the gym who told me they competed. i think the hardest part is those weeks of not many calories trying to get the body fat as low as possible. after that, bam, get almost naked and show yourself off to the world. i don't think any of us are going to win any body building awards. think of it more as "fuck ya, i did it".

for now, to help with more muscle growth, try to aim for 25-40 grams of protein every 4 hours. protein shake as soon as you wake up. normal lunch, protein shake for dinner, protein from food source before bed.

the protein shake right away in the morning is because you just got done with "a fast" by not eating while you sleep. the protein from real food close to bed time so it takes longer to digest and helps promote muscle growth during your sleeping fast. and bcaa drinks don't count as protein shakes :).

only around 10% of excess dietary carbs are used by the body to make additional bodyfat. so if you're going with a surplus of calories, add more low glycemic carbs.

for now, to pack on weight, try for 150g of carbs, 150g of protein and try to keep fats to no more than 50g. if you can't hit your carbs and protein goal, try to at least hit the protein goal.

you will add some body fat during a bulk, it's impossible not to. that's why you'd bulk for 3-4 months or so, then cut and try to lose weight for 1-2 months, and repeat. when you do a cut (trying to lose weight by eating less calories than your body needs) you will lose muscle and body fat. after a few weeks, 2-3, your body will be much more efficient about NOT losing muscle. so a minimum of a 4 week cut is recommended.

i like https://www.youtube.com/channel/UC4gDYbCEIb69uvFmCX5Lyuw as a female body builder. she's smart and i think has a good physique you could aim for.

good luck, enjoy the only sport where you try to look good naked, and the sport where no one would give you funny looks if you stripped down to your underwear to talk about your physique (it's so funny what i've seen happen in the gym and no one thought anything odd about it).

I've been using a meal replacement called Raw Meal. It isn't made to replace eggs but it is super high in protein (34 grams per serving) and a whole slew of other nutrients. I've only had the chocolate kind thus far and I'm going to get the Vanilla Chai once I'm out of this stuff because the chocolate has a really earthy taste. It's probably the ingredients seeing as it is mostly sprouts, but it is worth a shot. I also tried it with soy milk once, horrible mistake. It took on the consistency of boogers and was really hard to drink. It is much better with just water and I throw in a teaspoon or two of raw sugar just to add to the drinkability. It is starting to grow on me though, I have only been using it it for about 2 weeks and I feel strong and just all around great. I think it has been giving me a lot of the vitamins and nutrients I need as a vegan and it is quickly becoming a staple in my diet. I have it every morning for breakfast/lunch and ever since I started on it I feel so energetic and my body has been operating quite smoothly. =] Hope that helps! Good luck to you! Oh and since you aren't in the states you would have to order it off of amazon or something like it. Here's the link to the amazon page for it. http://www.amazon.com/Garden-Life-Raw-Meal-lbs/dp/B0031JK95S

I was searching for info like you a few days ago because I wanted to treat my new '17 Audi A4 properly, and I'm sure you feel the same about your MB C300. Its a really nice car.

I ended up getting CQuartz UK w/ Reload and applying that after the claying/polishing/IPA.

CQuartz UK is a coating (different from wax and different from a sealant). It lasts longer than a sealant and I believe is a bit more durable than a sealant too. The two sealants mentioned by the other poster are totally fine and will look good and will do the job.

I chose the coating because I felt it would be more protective for the city, dust, etc and last longer. I was noticing a trend in a lot of nicer cars getting a coating instead, and then the CarPro reload is a sealant that bonds nicely work the CQuartz. Some coatings don't play nicely with other sealants.

My only tip is to work in small sections. Don't do the entire back side or hood all at once. CQuartz dried on me and didn't buff out nicely so I had to polish and start over on certain sections. You should wipe it off within 1-2 mins.

Wheels
------------

What I found out in regards to wheels was that people would take something like Collinite 845 wax or even a sealant like hydro2, any wax or sealant will do, and apply it to their wheels. I believe all it does is act as a small layer for the brake dust to land on and then it makes it a lot easier to take off/prevents it from getting caked on.

I clean my cars too often for the wheels to get all that dirty so I don't really do this as the brake dust comes off pretty easy unless you didn't wash your car for a year I guess.

I imagine you are going to be pretty obsessed over cleaning your MB for a while (I always am when I get a new car) so if you want to hold off on wasting product on your wheels you can. Its no use if you're gonna clean your car top to bottom every week/two weeks.

For dressing the tires, I use Opti-Bond tire gel.

Rubber/Plastic
--------

I settled on using CarPro PERL for dressing/protecting any plastic or rubber. It has UV protection in it and doesn't shine too much where it looks overly done.

Everything else
--

So I'm just gonna list off everything else I got and give a quick description on why

• Tire dressing application pad - it was cheap, I can use it over and over, and they were a different color from my other applicator pads so I don't mix it with other chemicals
  
• Optimum No Rinse Wash & Shine - I live somewhere where I don't have access to running water outside and its very dusty here so this is a must after 2-3 weeks of my car gathering dust
  
• Sonax Wheel Cleaner Plus - self explanatory, its a really popular/powerful/effective wheel cleaner. turns the brake dust red after like 3-5 mins and you wash it off or start agitating (get wheel woolies and a wheel well brush) to further get anything it missed off
  
• Platinum Pluffle Towel - I was trying to find a good drying towel and these work quite well
  
• Yellow foam applicator pads - these are for plastics, rubber, or interior protection. can also be used for applying wax/sealant to the rims. don't use these on paint
  
• CarPro Iron X - this is a really nice thing to use after claying your paint or after a wash. it shows iron deposits and basically decontaminates the car for when you apply a sealant/wax/coating (i spray it on car, wait a few minutes, then do another wash, then dry and do IPA)
  

True nutrition and their vegan formula is the cheapest before shipping. You'll need to buy about 10lbs upfront to really get some savings after shipping though. Otherwise, there's plenty of protein products that are in about the same price range but aren't the cheapest thing ever, check out your local health foods store (Nature's Pavillion, Sprout's, Whole Foods, etc) for a selection or search Amazon.

I've tried Garden of Life, Plant Fusion, Vega, and True Nutrition and they were all good, with True Nutrition being the least tastey. Plant Fusion is my personal fave but we all have different preferences. One fun thing I like to do with Plant Fusion it is mix it by hand in milk and it ends up clumping in such a way that the clumps get soaked through and are like marshmallows in chocolate milk :3. Plant Fusion does not clump at all in water. I've also tried rice and hemp protein from Trader Joe's and other brands, and omg they were awful.

For bars, everyone I've ever met loves builder bars. They really are just super tastey chocolate bars. I stick with the mint or peanut butter flavor, although sometimes I'll get smores. Watch out because they sadly just released a line of super-high protein bars with whey. Probar just came out with their protein bar and it's more airy and crunchy and I wasn't a fan of the cookie dough one I tried. Builder Bars are also cheaper and can regularly be gotten for $1.50 in my area and they've available like everywhere including gas stations.

On vitamin C: Tons of different veggies and fruits have it, some more than others of course but I would like to share that Zucchini has around 60% DV of Vit C, is ridiculously easy to grow, produces a shit ton and cans very well. It's very easy to sneak it into mashed potatoes and its a great addition to bean soups as its kinda like tofu. Easy to digest but make sure OP that you are leaving the skin on!

On protein powder: We keep a 5lb tub of THE BEST VANILLA ICE CREAM protein powder money can buy IMO from Optimum Nutrition Gold Standard

r/fitness swore buy this particular brand for the extreme quality and I'll be damned, the stuff tastes like melted vanilla ice cream.

I'm just starting my own fitness journey (trying to build muscle and lose fat), so I am no expert (yet!). My target is 50% carbs, 30% protein, 20% fat, so I have been watching all of those closely.

I have found this Black Bean pasta to be awesome. 2 grams of fat, 25 grams of protein per serving. I added some cubed seitan and diced tomatoes, some cayenne, salt and pepper.

The whole meal breaks down as:

• 330 calories
  
• 40g of carbs
  
• 4g of fat
  
• 47g protein
  
  If you have a carb craving and can get this black bean pasta locally, definitely do so. I like it better than the brown rice pastas I've tried. You could easily sub pasta sauce for the diced tomatoes.
  
  When looking at the nutrition for some things, I've just found the protein content to not be worth the fat/calories. Clif Builder Bars are something I'll only eat in a pinch. So far, seitan seems great because you can heat it up quickly and add some healthy sauce/condiment and have a huge amount of protein for very little fat/calories.
  
  I like the Sun Warrior Protein Powder. They've made it taste better recently, and I don't notice the stevia aftertaste, anymore. I'll drink it with soy milk in a smoothie or sometimes just with water and a couple tablespoons of coconut milk creamer.
  
  Good luck and stick with it! It's not that hard to find the right things, you just have to keep at it.

I’m so sorry about the rosacea you beautiful ladies. I have some tips that may help:
I tried fractional laser for my broken capillaries, and it didn’t do anything except give me a scar from a blister I got.

1. l- lysine helps strengthen blood vessel walls.
   https://www.amazon.com/NOW-L-Lysine-Double-Strength-Tablets/dp/B000Z9361G
   
   
2. fungal acne safe routine:
   Check your skin care products on www.skincarisma.com and make sure they are fungal acne safe.
   
   
3. the Ordinary’s Alpha Arbutin:
   https://www.beautylish.com/s/the-ordinary-alpha-arbutin-2-ha
   It has a cooling effect on the skin (skin carisma says this is not fungal acne safe, but it doesn’t give me any issues.)
   
   
4. scrape your face: yeah I don’t know why this helps so much but it does. Gently scrape the gunk off your face with this thingy:
   https://www.amazon.com/exfolimate-Face-Body-Exfoliation-Exfolimate/dp/B00SVDLGHY
   Also good for KP.
   
   
5. Squaline oil: I use the one from the ordinary, but if you search reddit for squaline oil you will find other recommendations.
   https://www.skinstore.com/the-ordinary-100-plant-derived-squalane-30ml/11416764.html
   
   
6. eucerin healing cream on your worst patches.
   https://www.amazon.com/Eucerin-Original-Healing-Rich-Creme/dp/B001FB5IIC
   
   
7. sun screen: I like this one: https://www.ulta.com/clear-face-liquid-lotion-sunblock-spf-55?productId=xlsImpprod11281057
   
   Or this one: https://www.amazon.com/Biore-SARASARA-Perfect-SPF50-original/dp/B0727STS9G
   
   Subscribe to r/skincareaddiction and r/rosacea. There is a lot of help there too. Good luck!!

http://www.amazon.com/gp/product/B002TG3QPO/ref=oh_details_o00_s00_i00?ie=UTF8&psc=1

This right here is the bomb. Good price, good amount, and it's the best protein I've ever had.

Unflavored, so you can add it to chilli or sprinkle some on your cereal. AND - most importantly - it's SUPER dissolvable so you can actually just shake it in with milk or water and it mixes well. And since it's unflavored, you can add whatever level of flavoring you'd like. Personally, I like to add a tablespoon of hershey's chocolate (only 50 cals) to a cup of milk and this and shake it up for a very light chocolate froth milk.

Get him small things that can mildly improve life in the field. Body Glide - helps with chaffing, good for the feet in boots). NUUN He can put this in his water bottle (?) and rehydrate better. Tactical Carabiner. Really good socks - not sure if coyote green or brown is right, someone here will know. He won't have the time or space for many fun activities so comfort in the field will be a priority. A gift box of comfort would be nice IMO.

It totally depends on the product. The flavored options are the priciest but are usually your best bet for flavor and texture. Something like Plant Fusion goes on sale often and has a pretty decent flavor/texture profile. If you just get a plain pea/rice blend then the flavor and texture are....quite challenging. Out of laziness and frugalness I usually buy a Plantfusion tub on sale and then mix it with an unflavored rice protein to help reduce the sweetness and cost. It's not a perfect solution but it works well enough I think.

So funny, this exact same thing happened to my mom. Sudden, complete aversion to red meat...

Tempeh is pretty great -- 30g in a cup! Here is a delicious recipe for balsamic maple glazed tempeh... I'm pretty sure I've made it 10 times. A tip: reduce the balsamic vinegar to 1/4 cup and increase the other liquids a little bit to compensate. I found the vinegar taste to be too pronounced in the original recipe.

Seitan is really high in protein, too, and as far as grains, quinoa's where it's at. Also add in some Clif Builder's protein bars (the chocolate mint is so, so extremely tasty) for an extra 20g protein here and there. Good luck!

I think that a simple search of "BCAA" will give you an idea, though for every article that says they are great, there's one that says that they aren't necessary. Here is one that's pretty balanced. Like you, I sweat like a pig and typically take a 32oz water bottle (along with a pretty big towel). Each serving of this is good for 16oz so it's two scoops in the water bottle using the included scoop. If you look at the nutrition label, you'll notice that its sodium content is off the charts--ie just like having a sports drink. That said, I keep very well hydrated throughout the day and will generally eat a protein bar like RX or one of these from Costco (and get them at Costco if you're a member--much cheaper than Amazon) an hour before I my OTF class starts.

In addition, I almost always start on the floor if a 2G and rower if it's a 3G so that I empty the tank on the treads and not on the floor.

This is what worked for me:

Go on amazon and buy some of these. I had cramps at every race but when I started drinking water with a tablet the day before and morning of race day I have not had a cramp since. My last cramp was late May 2018. Since then I have been through and Agoge, HH, 2 Sprints, 1 Super, 2 Beasts, 1 Ultra and SGX.

They work.

Nuun Hydration: Electrolyte Drink Tablets, Juicebox Mixed Flavor Pack, Box of 4 Tubes (40 servings), to Recover Essential Electrolytes Lost Through Sweat https://www.amazon.com/dp/B019GU4J56/ref=cm_sw_r_cp_apa_Y2BLBbMV7J0N1

-Pack your bucket with a duplicate of EVERYTHING on you for your first lap. Even down to the same brands, this will ensure you know your gear and can swap out quickly.

-Don't spend longer than 10mins at transition. It is easy to convince yourself to quit.

-Bring medic scissors to cut off socks if you plan to remove them for foot repair.

-Use Darn Tough socks. Since I switched in may I have not had a single blister even in wet conditions. They are cheapest in the festival area depending on how many you buy.

-Walk uphill, run on the straights and downhills.

-Train long distances and do a mock transition mid way. You will figure out with time what to carry on you. The first time you will carry more than you need, and after a few runs like this you will know the minimum you need to bring to make it though and save energy by not carrying extra stuff.

-Pack gear in a race vest I got the Solomon adv skin 5 and 12. I took both but the 5 is perfect for Ultras. There is a huge difference in carrying your water in a camelpak and wearing your water in a vest.

-Remove your pack to shed weight before obstacle attempts.

Our current stack looks like this and is still a work in progress. Please comment as to what might be better options, thanks!.

Updated 8/30:

Protein Smoothie - Garden of Life, 1x/day in am
https://www.amazon.com/Garden-Life-Organic-Vitamins-Probiotics/dp/B007SYT7LO/ref=sr_1_4_s_it?s=hpc&ie=UTF8&qid=1503340441&sr=1-4&keywords=garden%2Bof%2Blife%2Bprotein%2Bpowder&th=1#customerReviews

Green Drink - Garden of Life, 1x/day in am w/ prot smoothie
https://www.amazon.com/Garden-Life-Vegan-Superfood-Powder/dp/B00FB1S988/ref=sr_1_2?s=hpc&ie=UTF8&qid=1503340620&sr=1-2-spons&keywords=garden+of+life+green+superfood+powder&psc=1

Multi - Centrum Silver then changing to Pure Encapsulations, 1xday in am w/ breakfast
https://www.amazon.com/Pure-Encapsulations-Multivitamin-Essentials-Hypoallergenic/dp/B00CBYG1L0/ref=sr_1_4_a_it?ie=UTF8&qid=1503339918&sr=8-4&keywords=pure+encapsulations+multivitamin

Lecithin (phos choline) - Moms Organic Market sunflower<br /> no link<br /> <br /> Fish Oil - Nordic Naturals, 2x/day in am/pm<br /> https://www.amazon.com/Nordic-Naturals-ProOmega-2000-Lemon/dp/B017UTEA4K/ref=sr_1_30_s_it?s=hpc&amp;amp;ie=UTF8&amp;amp;qid=1503340380&amp;amp;sr=1-30&amp;amp;keywords=nordic+naturals+fish+oil<br /> <br /> B12 - Jarrow Forumla Methyl, 1x/day in am<br /> https://www.amazon.com/gp/product/B00VE9B9II/ref=ox_sc_act_title_1?smid=ATVPDKIKX0DER&amp;amp;th=1<br /> <br /> Ginko - Moms Organic Market, 2x/day in am/pm
no link

L-theanine/Gaba - Allergy Research Group, 2x/day in am/pm
https://www.amazon.com/Allergy-Research-Group-Vegetarian-Capsules/dp/B000GU4TXI/ref=sr_1_5_s_it?s=hpc&ie=UTF8&qid=1503340983&sr=1-5&keywords=allergy+research+group

Melatonin - Moms Organic Market, 1x/day in pm<br /> no link<br /> <br /> Digestive Support - Trifal Ayush Herbs, 1x/day in pm<br /> https://www.amazon.com/Ayush-Herbs-Herbal-Supplement-Trifal/dp/B0012ZY6VG/ref=sr_1_11_s_it?s=hpc&amp;amp;ie=UTF8&amp;amp;qid=1503341173&amp;amp;sr=1-11&amp;amp;keywords=ayush+herbs<br /> <br /> Magnesium - Mega Mag Moms Market, 1x/day in pm
no link

Aloe Vera - Solaray, 1x/day in pm - plan to discontinue when done
https://www.amazon.com/Solaray-Aloe-Vera-Gel-capsules/dp/B00014FGHW/ref=sr_1_1?s=hpc&ie=UTF8&qid=1503341317&sr=1-1-spons&keywords=solaray+aloe+vera&psc=1

Vitamin C - Viva Naturals, 2x day in am/pm
https://www.amazon.com/gp/product/B00C6C3GCY/ref=od_aui_detailpages00?ie=UTF8&psc=1

DHEA - Zhou, 1x day in am
https://www.amazon.com/gp/product/B00UXLUFJ2/ref=od_aui_detailpages00?ie=UTF8&psc=1

Phos Serine - Doctors Best, 2x day in am/pm<br /> https://www.amazon.com/gp/product/B0036FWOJQ/ref=od_aui_detailpages00?ie=UTF8&amp;amp;th=1<br /> <br /> Alcarn - Natures Trove, 2x day in am/pm
https://www.amazon.com/gp/product/B01NCOTSWG/ref=od_aui_detailpages00?ie=UTF8&psc=1

CoQ10- Garden of Life Raw, 1x day in am
https://www.amazon.com/gp/product/B005JAT54S/ref=od_aui_detailpages00?ie=UTF8&psc=1

B Complex - Garden of Life Raw, 2xday in am/pm
https://www.amazon.com/gp/product/B0098U0SQO/ref=od_aui_detailpages00?ie=UTF8&psc=1

Current on order:

Turmeric/Curcumin - Key Nutrition
https://www.amazon.com/gp/product/B01LWA6WO8/ref=ox_sc_act_title_1?smid=A1ILK2NFE4Q1Q1&th=1

PQQ - Health Through Nutrition
https://www.amazon.com/gp/product/B00SA2JLBY/ref=ox_sc_act_title_2?smid=AP6P3N856MFIS&th=1

Resveratrol - BRI Nutrition
https://www.amazon.com/gp/product/B00LPW9X32/ref=ox_sc_act_title_3?smid=A196A8GC0YNHR&psc=1

Alpha GPC - VitaMonk
https://www.amazon.com/gp/product/B01K13ACDA/ref=ox_sc_act_title_4?smid=A3PSSFJH9JG29L&psc=1

Alpha-Lipoic Acid - Doctor`s Best
https://www.amazon.com/gp/product/B004O672ES/ref=ox_sc_act_title_5?smid=ATVPDKIKX0DER&th=1

Bacopa Monnieri - Pure Mountain Botanicals
https://www.amazon.com/gp/product/B00S02A1UO/ref=od_aui_detailpages00?ie=UTF8&psc=1

Ashwagandha - Nutra Herbs
https://www.amazon.com/gp/product/B01GZALWGO/ref=od_aui_detailpages00?ie=UTF8&th=1

Bacopa will be replacing Ginko and Alpha GPC will replace the lecithin. Any other suggestions are welcome, the stack in its current form is a bit unmanageable however it helps to empty the capsules into the protein smoothie in the morning and into a blueberry keifr milk smoothie in the afternoon or early evening.

make your food, add some water, put in a blender and make keto smoothies! OR. order A zero carb protein powder such as: Eat the bear or Nature's best (this one has a TON of zero carb flavors! and add heavy cream and fats. :)


I Made Butternut squash bisque that i could eat for days.



To be honest. I work with people who can't eat food that has any chunks and it needs to be pureed. It looks gross but it might help you. All we do is blend it up really good and add some liquid (maybe even broth would be good for you)

also you can make keto ice cream :) lots of fat!

My parents' neighbor has been watching as I borrow Mom and Dad's hose and he recently asked if I could take on his car and I was happy to oblige! Overall, the exterior was in okay shape - couple bugs, a few spots of tree sap and bird poo, as well as just a good amount of dirt and mud tucked in some spaces. I gave the car a two bucket wash, clay, Iron X treatment, Iron X, clay and topped it off with a sealant. Thanks for pointing out that I listed my procedure out of order, /u/Deadfable! Here's the deets:

Products Used:

• Meguiar's Gold Class Shampoo
  
• Optimum No Rinse (Quick Detailer dilution for claying)
  
• CarPro's Iron X for decontamination
  
• Nanoskin AutoScrub Fine Grade Sponge
  
• Meguiar's D101 (4:1 on tires, wheel wells - 10:1 on the interior)
  
• Aerospace 303 Protectant for interior dressing
  
• Meguiar's Ultimate Liquid Wax
  
• Harbor Freight DA Polisher w/ Buff & Shine 5.5" red pad
  
• Wheel Woolies
  
• Solo Horton Brushes
  
• Other assorted brushes
  
• Microfiber towels from The Rag Company
  

• 0000 Steel Wool from Home Depot (used with QD for the exhaust tips)
  

• Optimum Opti-Bond Tire Gel applied via foam block
  
• Stoner's Invisible Glass
  
  Overall a fun job! Got rewarded with a hearty lunch of sausage and peppers on Italian bread. Happy detailer!!

I always keep a bag of honeycrisp apples and an apple slicer at my desk. Bananas are great too but don't keep fresh as long. I also have a small stash of WW branded chip bags/protein bars, and Pure Protein Bars (they feel like eating a candy bar and most of them are only 5 points and extremely filling)... I personally like to keep an abundance of zero point stuffs and just a small pile the snacks with points because I instinctively will go for whatever snack I have the most of. Good luck ditching the vending machine!

I LOVE SunWarrior protein (I've only tried vanilla and stuck with that). It is a bit pricey, but amazing! I get it from Amazon or Vitacost (http://www.amazon.com/Sunwarrior-Warrior-Blend-Protein-Vanilla/dp/B005WLY4L8/ref=sr_1_1?ie=UTF8&qid=1421711066&sr=8-1&keywords=sunwarrior)

I normally do 2 scoops of protein, 1 TBSP of peanut or almond butter, 2 cups of soy or almond milk and 1 banana. This is a loaded drink - about 500 calories. However, I usually split this between after breakfast and after lunch, but it would be enough to replace breakfast. This sounds like a lot of calories, but this has not made me bulk up at all... the only way to really bulk up as females, would be if we have excess body fat (this looks bulky over muscles), wayyyy excessive calories, or extremes like steroids or possibly hormone imbalances. Otherwise, you don't have to worry!

No link on these since I came up with them myself. I can probably make an album this weekend though if there is interest. I'll link the products I use below. As far as how I make them, I just use a blender. I put the liquids (milk and oil) in first, then the frozen berries followed by all the powders, and finally the spinach. I blend it until everything is homogeneous then I add in the oats and pulse a few times just to combine them without pulverizing them. This is not a smooth shake like you might get from a smoothy place. There are bits of of spinach (although quite tiny) and the seeds from the berries. The oats are mostly whole still. I prefer it like that and feel that it helps prevent any possible stomach issues since there is some whole food for your stomach to work on instead of pure liquid. You could always blend it longer to get a smoother texture, but it will start to warm up since there is no ice.

• Protien Powder (I get the vanilla)
  
  
• Spinach
  
  
• Frozen Berries
  
  
• Flax Seed Oil
  
  
• Super Greens phyto nutrient blend
  
  
• Oats
  
  
• 2% Milk
  
  I also add the following for my exercise supplements
  
  
• Creatine
  
  
• BCAA blend
  
  
• Arginine
  
  
  I will also sometimes put in a scoop of fiber if I think about it (I LOVE MYOFiber, but any fiber is good). You can also sub out peanut butter for the flax oil. It's still healthy fats, but you miss out on a lot of the benefits of high lignan flax, particularly the Omegas. You can also tailor it a bit to your needs. If you want a carb heavy version, swap the milk for OJ. Want less calories? Swap the milk for water and cut the oil in half. Prefer chocolate? Change the whey flavor and use a banana instead of the berries. etc. etc.

Yup, healthy snacks for sure! I love dried apricots or raisins. Small, natural, and packable. I use Nuun tablets for hydration. They're like drinking a gatorade without the sugar, just straight electrolytes. You might really like those! - https://www.amazon.com/New-Nuun-Active-Hydrating-Electrolyte/dp/B019GU4J56/ref=sr_1_1_s_it?s=hpc&ie=UTF8&qid=1469543401&sr=1-1&keywords=nuun

Protein shakes, avocados (with Tajin seasoning), roma tomatoes (with lemon juice), bananas, sliced green peppers with peanut butter (great nighttime snack), cucumbers, cheese (Havarti is delicious), Chobani greek yogurt, glazed walnuts, Lara bars, Clif builder bars, FruitChia bars, steak (with corn and squash), chicken breasts and wings, ranch style beans, raspberries, eggs, and bacon.

I love the bars man because they're about the same price as a candy bar, and they taste like a candy bar, but they give me amazing clean energy.

I don't remember where I found it, but there was something I read awhile back that Armor All actually causes your tires to end up in a worse condition putting this stuff on than if you would have done nothing at all. Basically the stuff they put in it is just like the stuff that they use for their interior spray which creates a greenhouse type effect (Lets heat/energy in but not out) and will brittle/dry out anything you use it on very quickly.

It was actually so bad that it started melting my ex's dash. I can't imagine (If this is still the case and I imagine it still is) that it's very good for your tires as that would make them more slick and cause them to deteriorate quicker than normal.

If i could recommend an alternative, Opti-bond Tire Gel and PoorBoys Tire Dressing Gel are great products that will do nothing of the aforementioned. But this is all just opinion/recommendation based on what i've read and witnessed

• Creatine. By it here. It's SO cheap. DO NOT BUY IT ANYWHERE ELSE. They're out of stock right now, but I paid a total of $10 for the 1000 kilograms and the shipping cost.
  
• Whey Protein. This is a good brand, and this is the best price I can find. Also, you'll get free shipping because it's over $35 (assuming you're in 'Murica).
  
• If you think you're diet is inefficient, not getting all your necessary nutrients, you can take a multivitamin. I don't have a link because I don't take them. I should, but I don't.

Happy Birthday!

I literally just opened my amazon order before reading this. I got these yoga blocks and strap. Price is awesome for 2 blocks and strap. Can't ask for more. And this 12lb double handle medicine ball. I haven't used it yet but I love how it feels. Also price is great compared to other sellers. Gonna get a yoga wheel next.

Protein powder-wise, I've only ever tried this one in chocolate and hated it. I tried it plain with just water and then tried to make a shake with banana, peanut butter, etc and I couldn't finish it for anything. Just disgusting and I'm not a picky eater. hate the texture. This is the only protein powder I've ever tried though so grain of salt and all. Hope you get some good stuff!

Cold sore is an open wound and all it needs is contact with skin to transmit. If you're getting a BJ from someone that has an open cold sore there will be herpes laced saliva all over the damn place. A condom only covers your penis, not the area around it. Some of the virus will make contact with your skin around the base of your penis. Good news is that your skin is pretty resilient to bacteria and virus infections but there's still a good chance it will transmit.

Also, to the OP. Tell your g/f to take a Lysine supplement. Something like this and it should shorten the longevity or get rid of the outbreaks all together. This works very well for canker sores and genital herpes as well.

Firstly, one day is better than nothing but also bodyweight is great any time you can't make it to the gym.

If you're sore, do a warmup and then see how you feel. Usually I start to feel better. Also the purpose of the A and B days is that they work different muscle groups, so you can continue even if sore.

BCAAs or extra protein can help you with soreness if it's a big issue.
This brand is good bang for buck (more links available upon request to back that up) https://www.amazon.com/Branched-Essential-Powder-BulkSupplements-kilogram/dp/B00E7GV6GA

Oh that is good for you :) It's like the bitterest lime juice you can think of, for me anyway. And I could taste that sharpness in everything I mixed it with.

I haven't tried either of the things you mentioned, but hopefully my description gives you an idea.

This is the one I get - https://smile.amazon.com/Nutricost-Agmatine-100-GMS-Servings/dp/B00MY9BZHC/ref=sr_1_3_a_it?ie=UTF8&qid=1486524527&sr=8-3&keywords=agmatine - I know you can get it cheaper, but I'm lazy :) I've bought nutricost supplements in the past and were pleased with the quality as well.

Am I on the right track? I am currently looking for all the products I need to completely detail my car. I know there is no way I could purchase all of these at once, so I am planning on purchasing the major ones first and adding the others over time. I have spent almost two weeks researching on everything I need to do. There is so much information and so many opinions that it is hard to find a definitive answer on what I need.

> Wheel

Wheel soap:

• Meguiar's Non-Acid Wheel & Tire Cleaner D143
  
  Wheel cleaner:
  
  
• Sonax Wheel Cleaner Plus
  
  Tire dressing:
  
  
• Optimum Opti-Bond Tire Gel
  
  Wheel wax:
  
  
• Collinite Liquid Insulator Wax #845
  
  > Paint
  
  Paint soap:
  
  
• Meguiar's Gold Class Car Wash Shampoo & Conditioner
  
  Paint soap addition:
  
  
• Optimum No Rinse Wash & Shine
  
  Leaf blower:
  
  
• Worx Turbine WG520
  
  Clay bar:
  
  
• YGDZ Auto Detailing Magic Claybar
  
  Dual action polisher:
  
  
• Heavy Duty Dual Action Variable Speed Polisher from Harbor Freight
  
  Backing plate:
  
  
• Astro 5" PU Velcro Backing Pad
  
  Pad:
  
  
• Lake Country 5.5" CCS Orange Polishing Pad
  
  
• Lake Country 5.5" CCS White Smart Pad
  
  
• Lake Country 5.5" CCS Black Finessing Pad
  
  Compound:
  
  
• Meguiar's M105 Mirror Glaze Ultra-Cut Compound
  
  Polish:
  
  
• Meguiar's M205 Mirror Glaze Ultra Finishing Polish
  
  Sealant/wax:
  
  
• Collinite Liquid Insulator Wax #845
  
  > Interior
  
  Carpet cleaner:
  
  
• Adam's Carpet & Upholstery Cleaner
  
  Dashboard cleaner:
  
  
• Nextzett Cockpit Premium or Meguiar's Ultimate Interior Detailer
  
  Leather cleaner:
  
  
• Nextzett Cockpit Premium or Meguiar's Ultimate Interior Detailer
  
  Leather conditioner:
  
  
• Lexol Leather Deep Conditioner
  
  Glass cleaner:
  
  
• Rain-X Glass Cleaner
  
  There are a bunch of other tools not listed here, but the ones listed above are the areas I am most concerned about.
  
  > Other Concerns
  
  I am still anxious about spraying water in my engine bay, so I decided to use a spray bottle with soap and water and a microfiber towel to wipe down the engine bay while it is still decently clean. Can I use diluted Meguiar's D143 or will I have to purchase Meguiar's D101 instead? Can the Optimum Tire Gel be used on the black plastics of the engine bay, as well as the other black trims of my car?
  
  I want to protect my interior, in addition to cleaning it. I am very confused on what product I need to use to protect my dashboard from the sun. The same goes for the leather seats, where the creases are forming. I have been using a conditioner (although I am unsure of the exact name) to slow down the crease formation. Should I use the same product for both the dashboard and leather seats (with Lexol Conditioner on top of that)? I have heard of Leatherique Leather Rejuvenator/Prestine Clean, but I am unsure of when I should use that.

I use Pro Mix personally but there are other options. It's definitely not the cheapest but the best thing about undenatured whey is it naturally contains the building blocks to make glutathione in the body, which is the master antioxidant. It's one of the best food sources for glutathione. When heat is applied during the processing, it destroys those components and alters the whey. That being said it could be the OP truly has a whey allergy/reaction, which I believe is a thing, and in that case it wouldn't help the issue.

Honestly I'd just make your own. It's what I do. It's cheaper, contains less junk, and more effective (more of the good stuff rather than just mostly caffeine).

Here's what you need...

1. Caffeine: one 200 mg pill
   
   
2. Beta Alanine: 2 g (1/2 tsp)
   
   
3. Citrulline Malate: 7 g (1 tbsp)
   
   
4. BCAAs: 5 g (1 tbsp), this is optional but most effective if your diet is low-Calorie, low-protein, or you are working out in a fasted state such as immediately in the morning
   
   
5. Gatorade Powder: to taste
   
   Sometime later in the day, with a meal or in an after-workout/evening shake, just make sure you have another 2 g of beta alanine. If not, then increase the beta alanine to 4 g (1 tsp) for your preworkout, but be warned you will get a strong (but harmless) skin prickling sensation at that dosage.
   
   And then of course 5 g creatine at some point during the day, but it doesn't have to be in preworkout.

Hey girl, I'm there with you! Sucralose gives me migraines so I can't have it either. I like the BCAA capsules (even though they're large, they're something my body can handle without headaches) and I also use Quest protein powders (contain less than 2% Sucralose and I find this doesn't really affect me) and protein bars. You could also try using collagen powders that are unflavored like Vital Proteins unflavored, or even do the Isopure zero carb protein powder, which is unflavored/unsweetened.

​

I don't take preworkout, so unfortunately I don't have a lot of advice to offer there, especially if you're looking for caffeine free. Have you tried capsules instead of powders for these? Here's one I just found online: https://www.bodybuilding.com/store/evlution-nutrition/pumpmode.html

There is a BCAA powder from XTend that is free from artificial sweeteners. The GNC person helped me find it. Link: https://www.bodybuilding.com/store/scivation/xtend-free.html?skuId=SV4090069&PLASKU=SV4090069&mcid=CG_PLA_US_OD_Segment_US_New_Desktop_High_Margin&gclid=CjwKCAjwxILdBRBqEiwAHL2R8-YGa6FIsJkQwe6gFUNCBflu35-6bhp5-_BZvT2qnbfJ5gzLSWO5khoCUOUQAvD_BwE

Well, I would ditch the lean meat, for one, and probably the protein supplement, unless /r/ketogains indicates otherwise. If you're taking the supplement for amino acids, there are healthier sources for that (sans sucralose, acesulfame potassium, and fillers like "polydextrose thickener" and "anti-caking agents.") Trust me, they don't care if it cakes or not.

You're also taking in a lot of polyunsaturated and monounsaturated fats. You want primarily saturated fats and omega-3. Omega-6 is to be avoided. Fish oil and flaxseed oil are high in Omega 3. Coconut oil is almost entirely saturated fat. You can get a jar of virgin organic unrefined coconut oil at Trader Joe's for six bucks. Bacon and bacon fat are also your friends. Fatty cuts of meat are where you want to be, not chicken breasts.

You also need to roughly triple your sodium intake, because your kidneys are flushing electrolytes in the absence of carbs. You'll need bouillon cubes or a tolerance for salty water. I'd also double your magnesium, for the same reason. Not all magnesium supplements are made equal. Magnesium taurate and stearate are best for absorption. I take this stuff.

Beans and fortified cereals are your best sources of zinc, with some nuts being a close second. Beans and nuts are also a good protein source, so two birds.

If you are highly active, or your body just tends to do better with higher protein, you may want to consider using vegan protein powder as well. Some of them even have added vitamins and minerals. I use this meal replacement shake powder:

https://www.amazon.com/Garden-Life-Meal-Replacement-Gluten-Free/dp/B0031JK95S?th=1

Make a shake with a cup of cashew milk, raw meal replacer, 1/2 ounce of some peanut flour, and a banana and you get something like 40% of your daily recommended zinc intake and 33g of protein at around 450 calories.

Nuun Sport: Electrolyte-Rich Sports Drink Tablets, Juice Box Mixed Flavor Pack, Box of 4 Tubes (40 servings), Sports Drink for Replenishment of Essential Electrolytes Lost Through Sweat https://www.amazon.com/dp/B019GU4J56/ref=cm_sw_r_cp_api_i_-jumDb6Z2R8RZ
For those who care or are curious. These are pretty good. I don’t care for the flavor, so I just crush the tablet and chase it with water. If you have a sensitive tummy then I would just make the drink.

The routine I'm doing (Austin Dunham beginner routine) involves doing 3 sets of

pushups

diamond pushups

*wide pushups

All 3 sets of one exercise are finished before moving onto the next one. My question is: how can I progress all three of these pushup types? I usually see diamond pushups recommended as a step up from regular pushups. How can I make each excercise harder while still having it work the part of my body that it already does?

More generally, what is a good resource for finding progressions for any kind of bodyweight excercise? Progressing excercise one aspect of bwf that I think I haven't paid enough attention to, and I want to make sure that from now on, I don't spend too long working on an excercise after I've mastered it.

Random last question: what do you guys think about Clif Builder's Bar from a nutrition standpoint?

I'll have to check that out. I found this Nature's Best Zero Carb Isopure on Amazon and it looks pretty good. Plus 50g of Protein per serving! I'm going to order it soon and try it out.

Protein isolate and [cereal](https://www.amazon.com/dp/B000CS9ZUQ/ref=cm_sw_r_tw_dp_x_ueKQybD58BNE8 like Frosted Flakes). It's probably good to throw in some antioxidants like eating a handful of berries, spinach, or a cap of ALA.

If that's still too complicated, then just down a mix of maltodextrin and wazy maize. Also good to include some BCAAs, creatine, and antioxidants (e.g. ALA) into the mix as well.

Chia seeds, nutritional yeast, quinoa, chickpeas, greek yogurt, eggs, cottage cheese, and protein bars are my favorite non-meat proteins! I'm not currently vegetarian but I was for over a decade previously and still maintain a fairly light meat diet by American standards.

I'm really picky about my beans but I have found I enjoy them a lot more if they're not overcooked to hell and incorporated into salads/tacos/etc. Maybe try easing into them that way!

I found something really close to the label you showed; the BodyTech Whey Tech Pro 24 French Vanilla web site nutrition figures show the following differences.

• 120 Calories instead of 110 Calories in your picture
  
• 25 mg cholesterol versus the pictured 40 mg
  
• 150 mg sodium versus the pictured 160 mg
  
  The carb numbers between what I found online and your picture stays the same though, so it should be really close to the same as what you photographed.
  
  I weighed out a level 1/4 cup of ProMix whey powder as 20 g on my scale; let me know if your powder weighs out differently.
  
  Took out the blueberries, subbed in the whey powder I described above, and it drops off 0.5 g net carbs per 16-slice serving; that is, 3 g per slice. Detailed nutrition figures:
  
  
• Calories 154
  
• Total Fat 14 g
  
• Saturated Fat 7 g
  
• Monounsaturated Fat 2 g
  
• Cholesterol 56 mg
  
• Sodium 91 mg
  
• Potassium 41 mg
  
• Total Carbohydrate 4 g
  
• Dietary Fiber 1 g
  
• Sugars 2 g
  
• Protein 5 g
  
  Top three ingredients that contribute the most net carbs are:
  
  
• Cream cheese at 16 g
  
• Almond meal at 3 g
  
• Flax meal at 3 g
  
  One possibility to reduce the net carb count even further is to use 1/3 fat whipped cream cheese and try to reduce the overall mass of cream cheese, but I'll have to fiddle with some experiments using your recipe to see if that works at all. For all but the most hardcore keto folks who are on a 20 g daily net carb limit though, I think 3 g net carb per slice is acceptable; I just happen to be in that hardcore group so that's why I'm carefully calculating the numbers. :-) Thanks again.

You do it the same way you would for a reduced calorie diet of other food. Eat nutritionally dense food and in extreme cases take a multivitamin. Soylent limits things by setting a single nutritional density so for a pure Soylent diet this leaves only supplementation so we can enumerate the options.

First, in the case of moderate calorie reductions there is no need to adjust anything. I'd like to put some numbers here but because dieting and nutrition is so poorly understood I couldn't find any good numbers. I'd say that for 1500 Calories and up it shouldn't be a concern.

For uncommonly low calorie diets micronutrient supplementation is a potentially beneficial option. Normal multivitamin pills are meant to be taken alongside food so you could find one and take that. Everything they have in excess should be fine. Multivitamin powders also exist and could make supplementation exceptionally convenient and customizable. The only one I can recommend off the top of my head is Garden of Life Raw Meal. It seems popular with some people around here and should suit as a supplement to a heavily calorie reduced Soylent diet.

BulkSupplements Creatine Monohydrate 1kg - $0.09 per 5g serving

BulkSupplements Beta Alanine 500g - $0.15 per 4g serving

BulkSupplements Citrulline Malate 1kg - $0.27 per 8g serving.

Total in bulk - $0.51 per serving
Total with pre-made - $0.83 per serving

I'd say overall it's not bad, but it'll certainly be cheaper per serving to buy in bulk. And while it's refreshing to see more supplement companies not using proprietary blends and using effective doses I find it odd they decided to include creatine and beta alanine in a product marketed as a pre-workout, given these supplements are not timing dependent.

Also, unless you're doing a large volume of high rep work (15+ rep sets) you might not be getting much benefit from beta-alanine.

http://www.amazon.com/Garden-Life-Raw-Meal-lbs/dp/B0031JK95S/ref=sr_1_1?s=hpc&ie=UTF8&qid=1372785648&sr=1-1&keywords=Raw+Meal

This is fantastic to have for breakfast. It makes sure you get every vitamin and mineral that you need. Get the unflavored kind so you can mix in whatever fruits and veggies you want! I have found my favorite mix is strawberries, bananas, kale, spinach and coconut milk! I usually make a full 16 ounces of this shake and it gets me through till lunch without snacking :)

Whey is not vegan (it's a byproduct of dairy cheese production), but there are protein powders that are vegan. Vega one has a great all purpose shake (20 g protein serving) that is like a multivitamin breakfast shake.

http://www.amazon.com/Vega-Nutritional-Shake-French-Vanilla/dp/B00R0Y0V94/ref=sr_1_1?ie=UTF8&qid=1453441416&sr=8-1&keywords=vega+one

They also have post-workout shakes that have 30 g of protein per serving:

http://www.amazon.com/Vega-Performance-Protein-Powder-Vanilla/dp/B016D9IGRA/ref=sr_1_10?ie=UTF8&qid=1453441416&sr=8-10&keywords=vega+one

Peanut butter powder can add protein to anything, as well as peanut butter flavoring!

And Cliff Builder bars have 20 g of protein but a ton of sugar:

http://www.amazon.com/CLIF-BUILDERS-Protein-Chocolate-Count/dp/B000GPRZSO/ref=sr_1_1?ie=UTF8&qid=1453441513&sr=8-1&keywords=cliff+builder+bars

Oh that's a landslide for chicken. It's one of the reasons for why it's one of the go-to means for bodybuilders. 113g tofu has about 11g protein. 113g chicken has 26g protein. Calorie wise that same amount of tofu/chicken is 103/124 respectively. But if you want to maximise your protein intake and minimise your calorie intake, then why not consume pure, microfiltered whey protein powder? The unsweetened stuff like this has 105 calories for 25g of protein.

But look at the price. It's infinitely more expensive. Portion, wise, though, you get 14 servings. So roughly $1 a portion. Whilst the tofu would be ¢45 at the lowest, ¢70 at the highest. A chicken breast you can get maybe two portions out of it. I don't know what it goes for off the top of my head though.

The protien powder I purchased came in a 3lb container which is plenty big enough to mix up a batch for a week at a time: http://www.amazon.com/Isopure-Protein-Isolate-Unflavored-Pounds/dp/B002TG3QPO

One week of chow filled that up about halfway.

I also used the 2lb container for this protein powder and had plenty of room for a week as well: http://www.allstarhealth.com/de_p/14876/BODYSTRONG_100PERCENT_Whey_Protein.htm

Then, you just weigh out your ingredients and add them to the bottle and give it a good roll around on the floor. Shaking just makes it all dusty when you open it, so rolling it is better.

I store the scoop outside and give it a roll or two before measuring out the weight of powder needed for the shakes.

I just use an oster blender. Add the cream and oil I need for the servings I'm making, add the powder and add water to the top and blend.

Someone suggested the oster milkshake blade: http://www.oster.com/parts-and-accessories/blenders/oster-blender-milkshake-blade/006670-000-NP0.html and it makes a very nice frothy shake!

I make 3 shakes at a time in a 6 cup blender jar, divide it into 3 parts and add water in each bottle until they are full.

Then I let it sit for at least 30 minutes (normally overnight) before I consume it.

Is something just like this all you recommend for L-Lysine? Also would you recommend zinc every other day? Or is it ok to take every day?

Here's what I take daily. All are available at Amazon and through Subscribe & Save (extra discount).

Nutrigold Vitamin D3 5000 IU (http://www.amazon.com/Nutrigold-Vitamin-Softgels-GMO-free-Preservative-free/dp/B004N8TTBQ)

Nutrigold Triple Strength Omega-3 Gold (http://www.amazon.com/Nutrigold-Strength-Omega-3-Omega-3s-softgels/dp/B004O2I9JO/ref=sr_1_1?s=hpc&ie=UTF8&qid=1408020219&sr=1-1&keywords=nutrigold+omega+3)

Now Foods ZMA Sports Recovery Capsules (http://www.amazon.com/NOW-Foods-Zma-90-Capsules/dp/B0013OZGQ0/ref=sr_1_1?s=hpc&ie=UTF8&qid=1408020252&sr=1-1&keywords=now+foods+zma)

Cant help on the cream, I just use heavy cream from the nearest supermarket (just remember to check for the sugars, some brands add it for sweetness or something).

For protein, I like this stuff: https://www.amazon.co.uk/gp/product/B000GISU1M/ref=oh_aui_detailpage_o03_s00?ie=UTF8&psc=1

I like the flavour as it is, add to almond milk or water for a kinda disgusting but more keto friendly shake, or treat yourself to some real milk! 24g of protein per 30g serving, only 1.2g of net carbs, 1.1g of fat and 113 calories.

Keep going on keto, lost like 44lbs (20kg) on it so far

I drink this quite often and it is relatively affordable, has decent vitamins/minerals and a good amount of protein. One scoop is roughly 110 cals or something so you could easily double it up for a solid meal replacement that’s still low calorie. I like the vanilla flavour and just add cacao powder if I want a chocolate variation or some PB powder. I mix it with almond milk. It’s a vegan protein so it helps for those who are sensitive to dairy as well (my partner likes it a lot as well).

I’ve heard through the keto grapevine that vegan proteins aren’t good enough sources but I haven’t really seen any solid proof for that yet, but it’s something to keep in mind.

Maybe try replacing the multivitamin with something like Garden Of Life Raw Meal. It is a natural source of all the same vitamins which means better absorption and nutritional value. http://www.amazon.com/Garden-Life-Raw-Meal-lbs/dp/B0031JK95S

Have you tried caffeine pills? They're a lot faster, easier, and cheaper than coffee, and they don't taste like anything. I take a 200mg caffeine pill (about 2 cups of coffee) every day as well as two 200mg L-Theanine pills to prevent jitteriness (this is allegedly the chemical that makes tea calming), and it works perfectly.

Plant Fusion has worked well for me. It has a similar amino profile to Whey, only it's completely dairy free. I recommend getting it on Amazon as it's half price of what it is in the store:

https://www.amazon.com/PlantFusion-Complete-Protein-Vanilla-Servings/dp/B0021FAITU/ref=sr_1_23_a_it?ie=UTF8&qid=1484085300&sr=8-23&keywords=vegetable%2Bprotein&th=1

Isopure Zero Carb Protein Powder - expensive up front but the price per gram of protein is cheap in the long run.

Look for bogo deals on cheddar cheese at the food store, Cabot is yummy.

Celery, radishes, red cabbage, and broccoli are healthy food staples.

https://www.amazon.com/Nuun-Hydration-Electrolyte-Tablets-Citrus/dp/B019GU4J56/ref=sr_1_cc_1_a_it?s=aps&ie=UTF8&qid=1494951874&sr=1-1-catcorr&keywords=camelbak%2Belixir&th=1

They're all pretty good, but I preferred the rest over the tropical. There are other options that include caffine if you want that for energy.

Damn, that's a long day in the saddle. Hope no rain that day! I had a couple friends do the 100K at Carrabassett last month, and they had to deal with a hour long downpour about an hour after starting that turned lots of the grass into goopy mud.

I dunno if you can get them in the UK, but the ones I get are Pure Protein shipped from Amazon - by the case they're only about $16 which comes out to less than a dollar per bar. That's the best brand I've found so far as protein content/taste/cost/calories goes.

EDIT: Here's the link, in case you can find it and it's similarly priced.

Just going to copy and paste a comment I saved a while ago from /u/Waja_Wabit. Many people recommend making your own pre-workout because almost all pre-workout blends have a lot of added shit that does nothing for you, and it costs more.

1. Caffeine: one 200 mg pill
   
   
2. Beta Alanine: 2 g (1/2 tsp)
   
   
3. Citrulline Malate: 7 g (1 tbsp)
   
   
4. BCAAs: 5 g (1 tbsp), this is optional but most effective if your diet is low-Calorie, low-protein, or you are working out in a fasted state such as immediately in the morning
   
   
5. Gatorade Powder: to taste
   
   Sometime later in the day, with a meal or in an after-workout/evening shake, just make sure you have another 2 g of beta alanine. If not, then increase the beta alanine to 4 g (1 tsp) for your preworkout, but be warned you will get a strong (but harmless) skin prickling sensation.

Well you can buy generic ones pretty cheap

https://www.amazon.com/Nutricost-Caffeine-Capsules-200mg-Capsule/dp/B01DFQSVK6/ref=sr_1_5_s_it?s=hpc&ie=UTF8&qid=1538100841&sr=1-5&keywords=caffeine&th=1

That's like 40$ worth in pill form.

http://www.amazon.com/Optimum-Nutrition-Serious-Chocolate-Pound/dp/B000GIPJ0M/

is pretty good. Weight gainer supplements are usually just protein with a bunch of carbohydrates(sugar) added in, so you may be able to save some money buying something like this and adding it to your current protein shake

I use this stuff and I love it. I mix 1-2 scoops of it with very similar ingredients to the shake you described (I use PB, oats, milk, frozen strawberries, banana and flax) and it tastes great.

FWIW, Labdoor ranked Garden of Life Vegan Protein Powder pretty high quality and good value.

Rice protein will not help with insulin resistance. What will help is daily exercise, weight loss and eating less carbs. I know it sounds like the same old same old doctors teach, but that's pretty much it(easier said then done). As for a quality protein powder, I prefer Isopure Whey powder. Pricey but worth it.

I highly recommend the Isopure.
http://smile.amazon.com/gp/product/B002TG3QPO/ref=oh_aui_detailpage_o05_s01?ie=UTF8&psc=1

-

26g of protein for 1 heaping scoopful (29g), 0g net carb.

-

This recipe could work in one of those bottles. I just love my NutriBullet and I have the "on the go" function if I want to run out the door after blending it up really quick. Which by really quick is a five second pop on the base.

I don't take any supplements during the day. I take a multivitamin, fish oil pill, and potassium supplement after my first meal. The protein I use is Isopure. Super cheap in bulk and every flavor is good so far.

https://www.amazon.com/Isopure-Protein-Isolate-Unflavored-Packaging/dp/B002TG3QPO

Not cheap, but nutritionally covers like, everything. Vanilla is ok if you like vanilla, chocolate is bad if you like chocolate.
http://www.amazon.com/Warrior-Plant-Based-Complete-Protein-Vanilla/dp/B005WLY4L8/ref=pd_bxgy_hpc_img_c/191-3340771-9803568

Not homemade, but for less than a $1/bar, this is the best I've been able to find online.

I get "nuun" for my hangovers. Its a little disk that you put in a bottle of water and basically becomes sugarfree gatorade. Its easy enough to keep in the house, we use it after hiking / sports as well as hangovers. Easier than keeping full bottles of gatorade. I think there's 8? servings in a tube.

Here's the one Dom d'agostino recommends. It's very sweet but def quality.
https://www.amazon.com/Scivation-Xtend-BCAAs-Raspberry-Servings/dp/B00LALNIOI/ref=zg_bs_6939949011_3?_encoding=UTF8&psc=1&refRID=Y7PYS7RAJAVT6XXNZNXC


Heres the collagen powder

https://www.amazon.com/gp/aw/d/B00XB2YFBE/ref=mp_s_a_1_1?ie=UTF8&qid=1496427906&sr=8-1-spons&pi=AC_SX236_SY340_FMwebp_QL65&keywords=Collagen&psc=1

I use them both. Good stuff.

To Clear up your complexion

1. Purchase Formula 10-0-6. You must buy it online. Amazon and Ulta.com have it for around $5.99. Click here for Amazon NOTE - Formula 10-0-6 is also known as SO Totally Clean Facial Astringent.
   
   a. Right before bed, get a good amount of the 10-0-6 on a jumbo cotton ball. Clean your face with it. (See NOTE below about what to do to the bottle of 10-0-6 when you open it for the first time.)
   
   b. Continue to use new cotton balls with 10-0-6 until the cotton ball comes back clean after using them on your face.
   
   c. Do not clean your face in the morning.
   
   
2. If you have pimples in your hairline or forehead……Shampoo with a product that doesn't have pimple causing ingredients. Here is one suggested from the article – Acure Organics shampoo
   
   
   
3. Take 1000mg daily of the supplement L-Lysine. Amazon has them for around $7.59.
   
   
4. Stay away from sugar. Eat healthy
   
   
5. Strive to drink at least 8 cups of water per day.
   
   
6. On the occasion you have a zit,
   
   a. Clean your face early in the evening with 10-0-6
   
   b. Then put a pea size amount of AcneFree Terminator 10 Acne Spot Treatment on the pimple.
   
   c. You will keep it on for at least eight hours (sleep in it). But be careful until it dries so as not to get it on any fabric. It will bleach fabric white.
   
   d. Continue to use the Acne Free Terminator nightly until you can push on the zit and it doesn't hurt. It usually takes 1-2 days to kill the zit, but get it as soon as you feel the pain of a pimple. The longer the zit lives, the harder it is to kill. Plus it will get an ugly whitehead if you let it live too long before putting the AcneFree Terminator on it.
   
   That is all you have to spend for a clearer complexion. $5.69 for the Formula 10-0-6; $7.53 for L-lysine; around $6.49 for the AcneFree Terminator; plus some jumbo cotton balls. And you only need to spend $9.40 for the Acure Mega Moisture Shampoo if you have pimples in the hairline or forehead.
   
   NOTE - Once you take the screw lid off the 10-0-6 for the first time, you will see this clear plastic top with a large pin size hole in it where the liquid is supposed to come out. I always pop that clear plastic top off by sticking one side of a pair of small scissors in the large pin hole and pulling it up. Here is an example. This trick makes it so the 10-0-6 goes on a cotton ball easier. Just put a jumbo cotton ball on the top of the bottle, tip it over to wet the cotton ball with the 10-0-6 and you are ready to use it on your face.
   
   .
   

I've used NOW Sports Carbo Gain and noticed in the Amazon reviews people saying they used it post-chemo to get their weight up.

NOW Foods Carbo Gain, 8 Pounds https://www.amazon.com/dp/B0013OUNRM/ref=cm_sw_r_cp_apa_ODTHxbHH9FNJ7

Cancer sucks. Wishing you the best.

If you're looking for a vegan protein powder I really like the Garden of Life ones.

This is the one I get:https://www.amazon.com/Garden-Life-Organic-Vitamins-Probiotics/dp/B007SYT7LO/ref=sr_1_3_a_it?ie=UTF8&qid=1525201950&sr=8-3&keywords=garden%2Bof%2Blife%2Bvanilla%2Bprotein&th=1

I usually do a scoop of powder, a cup of almond milk, and 140g of frozen strawberries. It's pretty tasty and ~200 cals.

Caffeine Pills would be far cheaper than going to a coffee shop every day. One 200mg pill is more than enough. You could even mix it into water to take it more slowly.

I enjoy and drink coffee every day, but I enjoy it more than just for its caffeine content.

I've never been tested but a BCAA powder supplement (this one: https://www.amazon.com/dp/B00LALNIOI/ref=sr_ph_1_a_it?ie=UTF8&qid=1481044513&sr=sr-1&keywords=bcaas&th=1) helped me temporarily. I actually had energy and endurance and felt pretty good for about a month. I'm not sure why it stopped working or what it meant but I've tried it again with no effects. It was really nice while it lasted. :( Maybe you could give it a try.

Piggybacking on eating more, constantly grazing between meals will help. You may also want to looking into a carbo supplement like this one if you end up finding it hard to gain weight. (Tbh, it tastes pretty bad, so you'd probably want to mix with Gatorade powder or something to mask it.)

I pop a couple of these during the day: https://www.amazon.com/Elite-Tablets-Pills-Runners-Cyclists/dp/B00OU7YXU2

ZMA at night really helps me especially with sleep: https://www.amazon.com/NOW-Sports-ZMA-90-Capsules/dp/B0013OZGQ0/ref=pd_lpo_vtph_121_lp_t_2?_encoding=UTF8&refRID=1VFV3QG6FRC0NC7CE7WX&th=1

Short term fasts should be fine without vitamins, but electrolytes really help me.

> syntha 6 mass gainer

http://www.gobsn.com/product/truemass.html

The carbs from that and many other performance drinks are primarily from maltodextrin, which one can buy separately and mix with other flavorings, juice, fruit, etc. Good luck!

https://www.amazon.com/dp/B0013OUNRM/

Why don't you just buy pure whey isolate?

It's brutal to drink but its free from any additive

Something like this

http://www.amazon.com/ProMix-Grass-Fed-Whey-Protein/dp/B00GXLFUUA/ref=sr_1_4?s=hpc&ie=UTF8&qid=1421445140&sr=1-4

• 16oz whole milk
  
• 2 scoops whey protein
  
• 1/2 cup carbo gain
  
  ~ (750 cals, 64g protein, 150g carbs, 18g fat)
  
  Very quick and easy (shaker bottle), tastes as good as the whey you use.

My favorite smoothie recipe: 1 banana, 1 scoop whey protein powder, 5ish frozen strawberries, and some milk. Play around with frozen blueberries, mango chunks and cherries, too.

My favorites:

https://www.amazon.com/dp/B002U7YZXY/ref=cm_sw_r_cp_api_i_rNRQCbA0ZRD02

https://www.amazon.com/dp/B009OJ8USC/ref=cm_sw_r_cp_api_i_fORQCbATAA5FW

Also really good blended together with some almond milk and ice.

It was this product:

https://www.amazon.com/Isopure-Protein-Isolate-Unflavored-Packaging/dp/B002TG3QPO

It is supposed to be ultra-filtered, and I used it for years with zero problems, but a while back they clearly decided to lower their quality standards and it became unusable for me (I'm 100% lactose intolerant).

Pretty shitty because it was a great product for a long time.

I love Plant Fusion . It's cheaper on Amazon. There are sample packs available through their main website, though.

A couple years ago I got "duped" into signing up as a coach, not to sell beachbody products, but to get discounts on them. I did the Shakeology thing for a few months, but decided to cancel. It tastes great and is dense nutritionally. It was way too expensive though. If you don't eat enough fruits/veggies and are looking for a recovery/meal replacement it's a decent, albeit expensive option. Now I eat like 70% paleo, stay away from dairy and wheat, and use Sun Warrior's protein powder with added chia and flax seeds. I've seen equal if not better benefits by doing this than when I was drinking Shakeology.

Glad to help!

I just want to be clear though - seitan is low in lysine and both hemp and brown rice proteins that I mentioned are also low in lysine. So those probably won't help you pick up the slack with your lysine intake.

I noticed that you said you can eat tofu. That's good because soy is a complete protein and should have adequate amounts of lysine. It's actually strange since you said you couldn't tolerate soy-based meat substitutes. I can't really think of a reason directly related to soy that tofu would be okay (basically just coagulated soy milk) but soy based milk substitutes wouldn't. The only thing that comes to mind is some of them like Butler soy curls use the whole soybean and would have stuff like fiber from the soy in them. Most of them use a more processed type of soy like soy protein isolate which should be less likely to cause problems even compared to tofu.

In the worst case it's possible to find a pure lysine supplement like this one from Solgar or Now.

https://www.amazon.com/Protein-Isolate-BulkSupplements-kilograms-Unflavored/dp/B00E7IODXQ/ref=sr_1_1_a_it?ie=UTF8&qid=1485387196&sr=8-1&keywords=bulk%2Bsupplements%2Bprotein&th=1

I just ordered the stuff last night so I can't speak from experience about it. Looks like it got good reviews from people though. There are some other brands that have a similar thing for unflavored ones.

https://www.amazon.com/Unflavored-Undenatured-California-Preservative-Instantly/dp/B00GXLFUUA/ref=sr_1_3_s_it?s=hpc&ie=UTF8&qid=1485387428&sr=1-3&keywords=promix%2Bprotein&th=1

https://www.amazon.com/Nutricost-Agmatine-100-Grams-Servings/dp/B00MY9BZHC/ref=sr_1_3_a_it?ie=UTF8&qid=1502286397&sr=8-3&keywords=agmatine&th=1

Cheap and it works. The 250 gram is especially cost effective. I usually take 500mg in the morning and another 500mg at some point in the day. Usually before a workout with my creatine. Sometimes I'll take 500mg before sex. If i'm potentiating a certain substance i'll take 500mg 20-30 minutes before taking the substance. For withdrawals i'll take it as needed.

PlantFusion Complete Plant Based Protein Powder, Chocolate, 2 Lb Tub, 30 Servings, 1 Count, Gluten Free, Vegan, Non-GMO, Packaging May Vary https://www.amazon.com/dp/B0021FAITU/ref=cm_sw_r_cp_apa_dbsUBbF4N2DWP


Clean Machine Cell Block 80 Supplement, Natural Testosterone Booster, Estrogen Blocker, DHT Blocker, Cortisol Blocker, Non-GMNO - 56 Vegan Capsules https://www.amazon.com/dp/B00EHVZHAG/ref=cm_sw_r_cp_apa_gcsUBbW7CQPSW


EFX Sports Kre-Alkalyn EFX, 240 Capsules https://www.amazon.com/dp/B00117ZRXQ/ref=cm_sw_r_cp_apa_ZcsUBb5A4BPZV

Scivation Xtend BCAA Powder, Branched Chain Amino Acids, BCAAs, Blue Raspberry, 30 Servings https://www.amazon.com/dp/B00LALNIOI/ref=cm_sw_r_cp_apa_rdsUBbEZ2QN2T

I like the gold 100 when vanilla ice cream. Pair that with unsweetened almost milk and it tastes like a vanilla milkshake!! I typically do two scoops with a little over a cup of almond milk.

Optimum Nutrition Gold Standard 100% Whey Protein Powder, Vanilla Ice Cream, 5 Pound https://www.amazon.com/dp/B000GISU1M/ref=cm_sw_r_cp_apa_.xpdAb81QS5JD

500, 200 mg capsules for $17.95. They work great.

https://www.amazon.com/gp/product/B01DFQSVK6/ref=ppx_yo_dt_b_asin_title_o03_s00?ie=UTF8&psc=1

I personally like this protein powder http://www.amazon.com/Sunwarrior-Warrior-Protein-Powder-Vanilla/dp/B005WLY4L8

No milk or soy products and no Vitamin A. Tastes great when mixed with almond milk

5g beta alanine

5g citrulline malate

200mg caffeine (I'm sure a powder would be cheaper, but these capsules break apart easily and are 200mg)

some kind of sweetener like Crystal Light powder

Did you know Amazon will donate a portion of every purchase if you shop by going to smile.amazon.com instead? Over $50,000,000 has been raised for charity - all you need to do is change the URL!

Here are your smile-ified links:

https://smile.amazon.com/Isopure-Protein-Isolate-Unflavored-Packaging/dp/B002TG3QPO

---

^^i'm ^^a ^^friendly bot

BCAA Branched Chain Essential Amino Acids Powder by BulkSupplements (1 kilogram) | 100% Pure 2:1:1 Instantized Formula | Pre/Post Workout Bodybuilding Supplement | Boost Muscle Growth https://www.amazon.com/dp/B00E7GV6GA/ref=cm_sw_r_cp_api_Bj4RzbJ4XJ6HJ

As someone who gets cold sores, let me tell you that you need to stock up on L-Lysine tablets. In the future, when you feel that tell-tale tingle, bust out the Lysine and take 3 pills or so every couple of hours. You can't really overdose (use your head and don't eat them like candy though) and you'll just pee out what you don't need, but these will keep the cold sores at bay. If you take the pills and one starts to appear, it will actually enter the healing stage almost immediately and will never go through that nasty infectious/pus-filled stage. You'll be in the clear in a few days instead of your typical 2 weeks.

As far as the date goes, maybe just be candid with her. Just tell her, "Hey, I get cold sores on occasions and it just so happens that I have one now" . Maybe crack a joke about drinking from her straw or making out on the first date. Play it cool. A lot of people get cold sores and even though they are painful and gross and make you feel like a monster, you don't have to be ashamed to admit to her that you have them. If this were to turn into a long term deal she'd eventually see you with one anyways, so might as well just be like "Well, here it is - TA DAAAA" and act like its no big deal.

Have her take L-Lysine daily. It helps with lip and mouth health and I also hear it helps with acne. Anyhow, my old roommate used to take it and he swore it he never got cold sores while on it regularly.

ZMA helps a little bit also. But the best I found is light cardio, although it will be uncomfortable.

This is the kind I hear the best things about: Isopure

Best place would be one of these 3.

https://www.amazon.com/BulkSupplements-Agmatine-Sulfate-Powder-grams/dp/B00PZ5WXWI/

https://www.amazon.com/Nutricost-Agmatine-100-Grams-Servings/dp/B00MY9BZHC/

https://www.amazon.com/Micro-Ingredients-Agmatine-Sulfate-Powder/dp/B01MSJZ823/

Re: dose:

https://www.reddit.com/r/kratom/comments/6gevvs/agmatine_same_time_as_kratom_dose_or_night_before/

OK, with the proviso that you shouldn't drink your calories, use sweeteners, YMMV, &tc.

I used this in combination with coffee and was totally satiated. Fifty grams of protein, 210 calories, and enough sweetness that I didn't miss not having lattes (I'm allergic to chocolate and lactose intolerant.)

To make it creamier you can add ice and nut milk, though it's not totally necessary. I would suggest using water chilled in the fridge instead of cold tap water, even if it's filtered.

I do the same thing with isopure zero carb protein powder, and it is also delicious!

https://www.amazon.com/Isopure-Protein-Powder-Vanilla-Packaging/dp/B002U7YZXY?th=1&psc=1

Rag Company Starter Kit - $30 - Includes wash mitt and other assorted towels needed to get started.

2 buckets from Home Depot - $6

2 Grit Guards - $18

Megs Gold Class Soap - $9

Megs Gold Class Carnauba - $11

einszett Cockpit Premium - $10

Stoner Invisible Glass Cleaner - $4

Chemical Guy's APC - $10

Optibond Tire Gel - $11


Grand Total of $109

There are obviously some nicer products you could get, but this is a great start for a beginner I think.

This is what I use.

I take a single scoop with water which is supposedly a gram. I've been taking agmatine as a potentiator and withdrawal aid for a long time now. It is the most effective such thing I've come across. Take it with an opioid or immediately before, it is rapidly absorbed. If you're withdrawing from an opiate, take it anytime. Note that it has a 2hr half life, so you'll want to redose every 4 hours or so. As far as I know you do not build a tolerance to it.

Amazon is just spooky. I go from the comment in alien blue to my Amazon app to get links for them and they were all already on the front page.

fish oil Some brands can taste... well, fishy. But these don't.

vitamin d

zma

Multivitamin is just a gnc mega man that I buy at Sam's Club or Costco.

Xtend is my favorite for IF because it doesn't have any carbs and is really tasty. I think the best BCAA powders should be listed 0 cals, but keep in mind it doesn't really matter because the protein breaks your fast anyways.

While I do prefer KetoChow


Garden Life has a vegan one that is extremely low in carbs, and tastes great. Just add avocado oil and blend!

https://www.amazon.com/Garden-Life-Organic-Protein-Servings/dp/B007SYT7LO/ref=sr_1_11?crid=3QRDV79CH6E5Y&keywords=vegan%2Bprotein%2Bpowder&qid=1555713195&s=grocery&sprefix=vegan%2Bpr%2Cgrocery%2C145&sr=1-11&th=1

This is my brand of choice.
http://www.amazon.com/Vega-Nutritional-Shake-Chocolate-Ounce/dp/B00R0Y0W8O


Also a good brand
http://www.amazon.com/Sunwarrior-Warrior-Protein-Powder-Vanilla/dp/B005WLY4L8/ref=sr_1_1?s=hpc&ie=UTF8&qid=1452714911&sr=1-1&keywords=Sunwarrior

And finally this one.
http://www.amazon.com/Garden-Life-Protein-Nutritional-Supplement/dp/B00CLD74U8/ref=sr_1_7?s=hpc&ie=UTF8&qid=1452714944&sr=1-7&keywords=Garden+of+Life+protein

isn't this bigger and better? https://www.amazon.com/Branched-Essential-Powder-BulkSupplements-kilogram/dp/B00E7GV6GA?th=1

Cliff Builders! Vanilla almond flavor tastes like candy!
http://www.amazon.com/CLIF-BUILDERS-Protein-Chocolate-Count/dp/B000GPRZSO

ZMA is zinc, magnesium, and b6. I searched amazon for ZMA and here are the top 3 results ON, NOW, met-rx. None of them have melatonin.

I use Nature's Best Isopure Unflavored. It has no flavor at all, so I add vanilla extract or cocoa powder to mine. It is very plain, if that is what you are looking for.

No problem! The stuff above is all vegan-friendly; you can also go some non-vegan routes for even more options:

• Egg white protein powder
  
• Beef protein isolate (non-dairy - it's actually from meat!)
  
• Collagen peptides (available in beef or fish)
  
• Whey isolate (it's made from milk, but it's lactose-free!)
  
  Have you tried the lactase enzyme tablets before? They help (some) people break down lactase, so you don't have to give up dairy:
  
  
• https://www.amazon.com/Acting-Lactase-Caplets-Generic-Lactaid/dp/B074CPZSXQ

As far as I know it is not used in mass gainers to spike insulin so your body can build muscle better -- it's there simply to be a carb/calorie source. See for example this which is almost 100% maltodextrin and 250 calories per 67g serving.

http://www.amazon.com/Natures-Best-Isopure-Unflavored-3-Pound/dp/B002TG3QPO

I buy mine at GNC.
I usually throw in a banana and a spoon full of almond butter. Mixed with water. Frozen banana makes it taste even better.

Beta Alanine Powder by BulkSupplements | Athletic Endurance & Recovery (500 grams) https://www.amazon.com/dp/B00EIO4I7A/ref=cm_sw_r_cp_api_i_EW63BbM8PJANR

They have a good reputation for quality

https://www.amazon.com/Pure-Protein-High-Variety-1-76-Ounce/dp/B01126O3OY?th=1

They run about a dollar a bar. Easy 20 grams.

Or just eat more meat

I used to work at a natural/organic grocery store so I've tried a ton of different ones. They all taste pretty disgusting imo and you're not getting much protein for the money but if the ingredients are most important to you then maybe look into these ones:

Nutivia hemp

Warrior food

Garden of Life

In the UK, On Whey is currently [47GBP/2.3kg](http://www.amazon.co.uk/Optimum-Nutrition-Standard-Vanilla-Protein/dp/B000GISU1M/
) which is the 5lb size with 77 servings.

Milk costs roughly 1GBP/Liter in London.

It's 110cal, 1g F, 1g C, 24g P. Mix 1 scoop with this with 2 cups of whole milk (roughly .5L) and you have a gainer shake.

For roughly 1.1GBP you get 413cal - 17g F, 25g C, 40g P

I don't see how you are going to do much better than that.

rice, bread, pasta

also if you just need some quick carbs and literally nothing else I really love this stuff. It is super cheap, mixes extremely well, and has virtually no flavor. I put it in a cup with water and some crystal light and it tastes just like juice but w/o all the excess sugar.

I get this: https://www.amazon.com/gp/product/B000GISU1M

Reasonably priced, has almost no fat or sugar, and is delicious mixed with skim milk.

I also highly recommend these hydration tablets to drink in the AM/throughout the day: https://www.amazon.com/Nuun-Hydration-Electrolyte-Tablets-Juicebox/dp/B019GU4J56/ref=sr_1_1_a_it?ie=UTF8&qid=1505762346&sr=8-1&keywords=nuun

I eat these before bed

https://www.amazon.com/NOW-Foods-Zma-90-Capsules/dp/B0013OZGQ0

If it gives you "weird" dreams, you were mag deficient.

I had trouble hitting my protein goal too. But what I do is mix 1 cup of Fage Total Zero, 1 scoop of protein powder (this is what I use) and 1 cup of any type of berries in the blender. Its really good and loaded with about 50g of protein. I usually have it with a tuna sandwich and BAM! protein goal hit!

Caffeine pills. On Amazon, they're 18 bucks for 500 pills, each a cup of coffee worth of caffeine.

https://www.amazon.com/gp/aw/d/B01DFQSVK6/ref=mp_s_a_1_3_a_it?ie=UTF8&qid=1537380953&sr=8-3&keywords=caffeine%2Bpills%2Bnutricost&dpPl=1&dpID=415Ub%2BnFiuL&ref=plSrch&th=1&psc=1

Will do!

For those that are curious, I bought these:

(http://www.amazon.com/NOW-Foods-Zma-90-Capsules/dp/B0013OZGQ0/ref=cm_cr_pr_product_top)

I like Pure Protein bars. You can get them almost anywhere, and I like the variety of flavors. They're not chalky either-- which I know is a common complaint of protein bars.

I like Promix's Unflavored version. It's grassfed and all that, but I appreciate it's soy-free ness (uses sunflower lecithin instead). It's 25g protein to three carbs. I also have a distrust for powders that claim to be 0g carbs, as that's just not possible. They make an isolate that is 30g protein and two carbs.

They also make a Beef collagen product I was intrigued by as a protein supplement. I haven't tried it but i imagine it might be similar in nutrition to tallow and will certainly be investigating.

I can recommend this product: https://www.amazon.com/Scivation-Powder-Branched-Raspberry-Servings/dp/B00LALNIOI/ref=mp_s_a_1_4?keywords=xtend+bcaa&qid=1570817183&sprefix=xten&sr=8-4

It probably reduces my muscle soreness and recovery time by about 50%.

I'm a fan of the Isopure no-carb vanilla powder.

• Caffeine pill
  
• Citrulline malate
  
• Beta alanine
  
• Creatine monohydrate
  
• Theanine if you want to "smooth out" the caffeine
  
• For flavoring, citric acid and stevia
  
• Choline bitartrate

I have tried multiple preworkouts and recently have been making my own. I bought the following from amazon: caffeine, beta alanine, and the scale. 200 mg caffeine and 4 g beta alanine per serving. I bought 500g of each and that comes out to about 21 cents per serving which is much cheaper than any actual preworkout.

http://www.amazon.com/American-Weigh-0-01g-Digital-Scale/dp/B0012LOQUQ/ref=lp_289787_1_3?s=kitchen&ie=UTF8&qid=1404268194&sr=1-3

http://www.amazon.com/BulkSupplements-Pure-Alanine-Powder-grams/dp/B00EIO4I7A/ref=sr_1_cc_1?s=aps&ie=UTF8&qid=1404268242&sr=1-1-catcorr&keywords=beta+alanine+bulk+supplements

http://www.amazon.com/BulkSupplements-Caffeine-Anhydrous-Powder-Pharma/dp/B00B2D0XLU/ref=sr_1_2?s=hpc&ie=UTF8&qid=1404268257&sr=1-2&keywords=caffeine

I thought it was just a glitch i will look at my recipes again. Also i started using this protein! what do you think? it has 3gcarbs(1g Sugar) per 1 scoop(31g) idk if should keep using or if the 1g sugar is okay

So I get an isolate which is isolated protein. It's just straight protein!

Isopure Zero Carb Protein Powder, 100% Whey Protein Isolate, Flavor: Creamy Vanilla, 1 Pound (Packaging May Vary) https://www.amazon.com/dp/B002U7YZXY/ref=cm_sw_r_cp_apa_GXcNAbS08YNTJ

Tastes fine too, good actually!

Make your own. Almond milk, peanut butter, 1 whole banana, and a heaping scoop of this amazing stuff https://www.amazon.com/Garden-Life-Packaging-Certified-Probiotics/dp/B007SYT7LO/ref=sr_1_1_sspa?gclid=EAIaIQobChMIgPWFrIW95AIVjYbACh2dkQduEAAYAiAAEgIKrvD_BwE&hvadid=153698523774&hvdev=c&hvlocphy=1013950&hvnetw=g&hvpos=1t2&hvqmt=e&hvrand=10699942822284991254&hvtargid=kwd-7116220395&hydadcr=21219_9335139&keywords=garden%2Bof%2Blife%2Bprotein&qid=1567801941&s=gateway&sr=8-1-spons&spLa=ZW5jcnlwdGVkUXVhbGlmaWVyPUEyOUdHVjdPVDk4S1NBJmVuY3J5cHRlZElkPUEwNDQyNTgxM1Y1UE9LUlA3QTZCMyZlbmNyeXB0ZWRBZElkPUEwODgwMDUzMkpPTFM2RUJFTk5CTSZ3aWRnZXROYW1lPXNwX2F0ZiZhY3Rpb249Y2xpY2tSZWRpcmVjdCZkb05vdExvZ0NsaWNrPXRydWU&th=1

I use this unflavored protein powder - dissolves well, no grit, no odd flavor. The flavored versions are apparently pretty gross, if you read the reviews, but who the heck wants 'cookies and cream' for breakfast anyway? The Vitamin Shoppe and GNC carry this. https://www.amazon.com/Isopure-Protein-Friendly-Unflavored-Packaging/dp/B002TG3QPO?th=1

Taking too much can keep you from going to sleep, plus long term use will eventually stop your body from naturally producing it. 0.3-0.5mg is the ideal dose - source. definitely don't take more than 1mg, and take it ~30 minutes before you go to bed.

Outside of diet and exercise, 0.5mg Melatonin, 1.6g ZMA, and 400mg L-Theanine will work wonders for going to sleep and staying asleep. I had terrible insomnia for years and ZMA was a game changer for staying asleep.

You can always look at supplementing your protein intake with protein powders. It's an effective way to up protein without changing your fat or carb intake very much.

https://www.amazon.com/Isopure-Protein-Powder-Creamy-Vanilla/dp/B002U7YZXY

If you really want to restrict carbs you can even check out r/veganketo

Amazon usually has this in stock.

You can literally buy tubs of caffeine on amazon.

Here's 100 grams of caffeine for $20

isopure zero is the protein powder I use.

Maybe use the unflavored version to avoid sucralose? Looks like it when I look at the ingredients.

https://www.amazon.com/Isopure-Protein-Isolate-Unflavored-Packaging/dp/B002TG3QPO?th=1

I eat alot of the Kodiak cake waffles from my Belgian waffle maker. Lately I've been adding a scoop of protein.

Brings the macros to:

• 500 calories
  
• 63 carbs
  
• 5 fat
  
• 52 protein
  
  Just have to add a bit more water until the consistency is right.

A lot of the ones I've tried don't mix well and are really...chalky. The most recent one I've tried and would recommend is Garden of Life Raw Protein, which is pea and rice protein.

Smoothest and best-tasting one I've tried so far, but I haven't tried it with water.

the ingredients and dosages are all almost identical on amazon

Currently using this thanks to a coupon i had
https://www.amazon.com/gp/product/B0013OZGQ0/ref=ppx_yo_dt_b_asin_title_o01_s00?ie=UTF8&th=1

but usually use this
https://www.amazon.com/gp/product/B000GIQS02/ref=ppx_yo_dt_b_search_asin_title?ie=UTF8&th=1

Pure Protein Bar Variety Pack (6 Chocolate Peanut Butter, 6 Chewy Chocolate Chip, 6 Chocolate Deluxe), (18 Count of 1.76 Oz bars) from Pure Protein https://www.amazon.com/dp/B01126O3OY/ref=cm_sw_r_cp_api_5crazb12JWRSP

More expensive on Amazon, but these are usually on sale at my grocery store for $1/pc

Same place Where you can get almost everything, Amazon. I even linked you some.

https://www.amazon.com/dp/B01DFQSVK6/ref=sspa_dk_detail_2?psc=1&pd_rd_i=B01DFQSVK6&pd_rd_wg=4WHiz&pd_rd_r=PACEHHPHEHY1WXVRRSGQ&pd_rd_w=ZYZVl

Unfortunately it's true: http://www.amazon.de/Optimum-Nutrition-Standard-Vanilla-2270g/dp/B000GISU1M/ref=sr_1_1?ie=UTF8&s=grocery&qid=1301425821&sr=8-1

I'd recommend taking ZMA.

http://www.amazon.com/NOW-Foods-Zma-90-Capsules/dp/B0013OZGQ0/ref=sr_1_2?s=hpc&ie=UTF8&qid=1415219325&sr=1-2&keywords=zma

3 capsules every night before bed, preferably on an empty stomach. It has had a subtle, but noticeable difference in how I feel the next morning after training. Your mileage may vary, but it has worked for me so far.

Not a dumb question. Yes, there are. They're usually called "unflavored" like this protein isolate.

How much does that cost? Standard (not low-carb) whey protein is only $0.71 per serving. And that's 24g protein : 2g carbs.


You'd have to consume ~2.5 servings of that milk to match the protein content of whey and will come with 10g of carbs to match. Unless it costs $2.25 or less, it's cheaper to get whey and a lot less carbs.

http://www.amazon.com/Optimum-Nutrition-Standard-Vanilla-Cream/dp/B000GISU1M/ref=sr_1_2?ie=UTF8&qid=1376368996&sr=8-2&keywords=gold+standard+whey

Get that stuff. It's been shown to have the most (usable) protein of any whey supplement.

http://www.amazon.com/NOW-Foods-Carbo-Gain-Pounds/dp/B0013OUNRM/ref=sr_1_2?ie=UTF8&qid=1452689663&sr=8-2&keywords=carbohydrate+powder

Thoughts on my current layout?

E/C: 25mg/100mg 3x a day

Fish Oil : 1800 mg 3x a day

Vitamin D: 1000 UI/day (In the morning)

Vitamin K: 100 mcg

ZMA: 3 caps (before bed)

Creatine: 5g a day

Beta-Alanine: 5 g PWO

Whey protein: ~100g a day

This was my concern and my experience up till now, someone above mentioned https://smile.amazon.com/PlantFusion-Complete-Protein-Chocolate-Servings/dp/B0021FAITU/ref=sr_1_2_a_it?ie=UTF8&qid=1510284945&sr=8-2&keywords=plant%2Bfusion&th=1 Plant Fusion, which as far as I can tell doesn't have the NON-GMO label.

They also sell an unflavoured Isopure powder, though I've never tried it myself.

IsoPure Protein powder (unflavored)
https://www.amazon.com/Isopure-Protein-Powder-Isolate-Flavor/dp/B002TG3QPO/ref=sr_1_1_sspa?s=hpc&ie=UTF8&qid=1524206138&sr=1-1-spons&keywords=isopure%2Bzero%2Bcarb&th=1

I use this for unflavored powder: Isopure

https://www.amazon.com/dp/B002TG3QPO/ref=emc_b_5_mob_t

Basically using a zerocarb protein powder instead of flour

If buying online Isopure is king.
https://www.amazon.com/Isopure-Protein-Friendly-Unflavored-Packaging/dp/B002TG3QPO

I get mine from a grocery store. Freshthyme and others keep it in the bulk bin section.

I use this in my smoothies.

This is the protein powder I use as an additive: Ispoure Whey Protein. They have a 20% off coupon right now actually!

Carbquick.
You can also use Whey Protein and Psyllium Husk Powder in bread recipes.

I use Isopure. The vanilla is 0 carbs and I usually mix it with water a few tablespoons of heavy cream.

do they let you bring protein powders? This is what I mix into my fruit/vegetable smoothies for b12 and other vitamins
http://amzn.com/B0031JK95S