Open Side Menu Go to the Top
Register
cashy's journey of food cashy's journey of food

11-06-2014 , 02:10 PM
Ooooh salmon

So much pasta itt.

Subscribing
cashy's journey of food Quote
11-06-2014 , 06:17 PM
Quote:
Originally Posted by crashjr
So much pasta itt.
my food currently in the oven so I have a little time to talk about how my diet looks like exactly and how I got to it after many years of having cooking/nutrition as a big passion.

after learning about nutrition in general, the importance of a balanced diet rich in nutrients/micro-nutrients/mineral-nutrients, importance of a good(and varied) unsaturated/saturated fat ratio and omega 3/omega 6 ratio etc etc etc I started to adjust more to my personal characteristics, something that only works with trial and error really.
I have a fairly bad insulin sensitivity and mid-high amounts of simple carbs make me extremely tired/sluggish and bloated, a reason why I feel/work well on low-carbs. With my high amount of cardio that turned out to be fairly sub-optimal as well though.

now it looks like this:
on cardio and work-out days mid-high amount of (mostly) complex carbs, post cardio/Wo only time I consume simple carbs(as i'm tired anyway and especially after cardio glycogen storage is depleted)

on rest days(which are rare) ill switch to lower carbs

______________________
indoor football-training(which is very high intensity) with my still fairly extreme leg DOMS was brutal, burned a ****load of kcals though so ill get a huge deficit even while consuming 2500ish
______________________________________

doesn't look particularly appealing but as it is one of my big staples and a dish I consume before every competitive game ill post it anyway:

sweet espresso oatmeal with banana, nuts and amaranth/oat crunch
around 800kcals, satisfies my sweet tooth(i use quite a bit of artificial sweetener)

key is to soak the oats in espresso-milk(protein-powder optional) with a small shot of amaretto overnight.

today i'll use up a lot of my left-overs, creating a coherent dish out of left-overs is something I really enjoy.
a pumpkin pesto i made a few weeks ago is approaching its expiry, self-made mayonnaise and buffalo mozzarella have to be used up as well.

so we get
chicken breast filled with pumpkin pesto/buffalo mozzarella/couscous served with potatoes, curried cauliflower and self-made mayonnaise


good combination, also have to note how awesome curried cauliflower is, key for me is the right spice combination(i make curry myself, heavier on cinnamon and star-anise than conventional curry mixtures which goes great with the cauliflower)

chicken 800ish kcals
potatoes 200ish
cauliflower 100ish
mayonnaise 150-200ish
= 1,200ish
cashy's journey of food Quote
11-06-2014 , 07:17 PM
Sick BB row-to-bench ratio!
cashy's journey of food Quote
11-07-2014 , 03:37 AM
cereal and the dish below look great. how much to airmail some to india?
cashy's journey of food Quote
11-07-2014 , 06:58 AM
around 3 weeks into the cut starting to lean out fairly well but also starting to feel like starving as I always do when approaching/having low BF%, fufufufuufufufu body fat set-point.
will do some low-intensity cardio today coupled with reasonable-significant kcal deficit and probably do a refeed tomorrow(lower on sat, upper on sun)

have around 5-6 lbs to drop so planning to cut for another 5-6 weeks.

Quote:
Originally Posted by PNHH
Sick BB row-to-bench ratio!
haha ye that really highlights where my strengths/weaknesses lie
cashy's journey of food Quote
11-07-2014 , 07:10 AM
Quote:
Originally Posted by cashy
doesn't look particularly appealing but as it is one of my big staples and a dish I consume before every competitive game ill post it anyway:

sweet espresso oatmeal with banana, nuts and amaranth/oat crunch
around 800kcals, satisfies my sweet tooth(i use quite a bit of artificial sweetener)

key is to soak the oats in espresso-milk(protein-powder optional) with a small shot of amaretto overnight.
Finally something I can pull off! Both looks and sounds delicious imo. What exactly is espresso milk?
cashy's journey of food Quote
11-07-2014 , 07:28 AM
I save up the coffee/espresso that comes out of my "bialetti espresso maker" a little late(the late stream always tastes a tad bitter) and mix it with milk and a small shot of amaretto
cashy's journey of food Quote
11-07-2014 , 07:39 AM
Subscribing, looks excellent. I want to lose weight and I want to cook delicious food, maybe I'll pick something up from this thread!
cashy's journey of food Quote
11-07-2014 , 01:50 PM
COME AT ME HUNGER

fit in my one hour of low-intensity cardio when hunger was close to getting unbearable(activity is the best hunger blunter), still having fairly extreme DOMS in my legs so it wasn't too pleasant.
last 15 mins unfortunately were really intensive as I live on a mountain and the finish is EXTREMELY steep. Probably drive down the mountain with my car next time, go running, and drive back up otherwise it's just too much.
__________________________________________________ __________
COME AT ME HUNGER

again had a lot food I had to use up(eggs/sour-cream-yogurt/potatoes/) so I decided to make a voluminous low-kcal casserole

whole thing only at around 1500 kcals

casserole(potato/spinach/broccoli/cauliflower) with hot-smoked salmon and salad w/ goat cheese and rosemary


salmon 300kcal
casserole 750kcal
salad 350kcal
= 1400ishkcals

overall ending day w/ 2000ish with expenditure of about 3000
will re-feed tomorrow, slightly above maintenance probably.
cashy's journey of food Quote
11-07-2014 , 11:27 PM
Awesome blog Cashy. Will def. be trying some of your recipes.
cashy's journey of food Quote
11-08-2014 , 12:49 AM
yum
cashy's journey of food Quote
11-08-2014 , 11:50 AM
so refeed/carb-load today, yay!

the refeed is an underutilized tool during a cut imo and over the years I have learned to listen to my body and do it whenever I feel it's necessary.
the lower the bf%, the more often you do (catabolic) cardio and the longer your cut is already going on the more often you should look to refeed.

key for a refeed? during my UD2.0 cuts I have learned quite a lot about that(it has a weekly carb-load day with 7000+kcal)
-limit sucrose/fructose to 100g max(150g if glycogen is completely depleted) as it replenishes liver glycogen which is "maxed out" after 150g
-limit fat to a max of about 70g

will hit the gym later today, lower-back still feels a little sore/stiff so I will try to take it a little easy with the reintroduction of leg-work in the gym
__________________________________________________ _____
starting the day with one of my all-time favorites, the combination is just godlike

soft-pretzel sticks with butter and chive with soft-boiled eggs


degree of doneness of the egg is key.
egg-white needs to be firm, yolk soft yet not too liquid

__________________________________________________ _______________
Quote:
Originally Posted by quarantined
Awesome blog Cashy. Will def. be trying some of your recipes.
Quote:
Originally Posted by Fabian
Subscribing, looks excellent. I want to lose weight and I want to cook delicious food, maybe I'll pick something up from this thread!

if you guys have questions(a/o want recipes) for certain dishes just ask and i'll gladly help out
cashy's journey of food Quote
11-08-2014 , 12:59 PM
^beautiful pic
cashy's journey of food Quote
11-08-2014 , 01:49 PM
that looks delicious
cashy's journey of food Quote
11-08-2014 , 04:48 PM
barely worked on legs at all in like 2 years, feels great to squat again but at the same time depressing to lift so little weight.

(i do 1-4 warm-up sets depending on the exercise, 2ish mins between sets)
Squat
220x6(100kg)
220x4(100kg)
210x6(95kg)
felt like I maybe could do more on all but lower-back still sore so not risking it.

sitting Leg-Curl machine
143x10(65kg)
143x9(65kg)

leg-press
484x8(220kg)
484x6(220kg)
those were to the absolute limit

sitting Leg-Curl
143x9(65kg
143x8(65kg)

sitting calf-raise machine
352x10(160kg
352x8(160kg)

lying leg raises on bench w/ 20 degree angle
20
1min break
14
1min break

crunches on bench w/ 10 degree angle
16
1min break
12
__________________________________________________ __________________________________________________ ________________
tagliatelle w/ chicken in ginger-curry sauce and snow peas

around 1000kcal

am at around 2300kcal right now, will probably finish the day at 2800ish for maintenance or slightly above(really sedentary day so will somewhere around 2600-2800)
__________________________________________________ __________________________________________________ ________________________
ah ye weigh in
174cm 77kg
5'8 170lbs

bodyfat around 12-14%

__________________________________________________ __________________________________________________ _________________________________

Quote:
Originally Posted by nuggetz87
^beautiful pic
unfortunately suck at photographing so only able to do such pictures with day-light
Quote:
Originally Posted by SenseiSingh
that looks delicious
it's one of my favorite taste combinations, orgasm in my mouth(no h-omo)

Last edited by cashy; 11-08-2014 at 05:16 PM.
cashy's journey of food Quote
11-09-2014 , 08:30 AM
You seem pretty strong for a footballer! Would you say 12% bf is standard for you at the end of a season?
cashy's journey of food Quote
11-09-2014 , 10:27 AM
Quote:
Originally Posted by PoseidonCubed
You seem pretty strong for a footballer!
meh, lower lifts are about 20% down but I guess that's the best I could have hoped for after such a long break.
lower back extremely sore.

Quote:
Originally Posted by PoseidonCubed
Would you say 12% bf is standard for you at the end of a season?
ye as someone who struggles somewhat with staying lean 12% is about the standard for me.
have a much easier time to not overeat since adjusting my diet and cutting out simple carbs almost entirely(I limit it to about 2-3x/week always post football).

I usually indulge after match-day though, with 120 mins at full intensity(90mins + 30 mins warm-up) maintenance goes up to like 4000kcal and I oftentimes down like 1500kcal worth of candy that day.
cashy's journey of food Quote
11-09-2014 , 07:07 PM
carb-load was a big success, not bloated at all.

worked upper today, was a bit of a struggle at first because my lower-back is sore like a mofo but made it work in the end(lifts always stay the same during a cut for me so no need to always re-post http://forumserver.twoplustwo.com/sh...8&postcount=95)
even followed it with by 30mins of light cardio on the treadmill(ugh)

expenditure about 3000kcal
intake about 2200kcal

hunger no problem today
__________________________________________________ ________________________
whole-wheat spaghetti with self-made pesto rosso, chicken and mixed vegetables

around 1000kcals
pesto rosso is just orgasmic, one of my favorites which I could eat everyday

salad with honey-rosemary dressing with teriyaki wild-salmon, goat cheese and potato-vegetable casserole


around 800kcal
doesn't look like much but was an absolutely outstanding combination of tastes.
rosemary and honey completes the strong goat cheese really well, the casserole is a perfect fit in that combination.
I was a little worried that the low-fated(and therefore "weak") salmon may disappear under the strong goat cheese/rosemary and therefore went for a teryiaki marinade, worked as hoped/planned!
cashy's journey of food Quote
11-10-2014 , 03:32 AM
Do you have a wife or anything or are you cooking for just yourself? Every dish looks amazing. How much time per day do you spend cooking?
cashy's journey of food Quote
11-10-2014 , 10:19 AM
thanks, just cooking for myself.
i'm really quick nowadays so 30-45mins max/day, I prepare the "Mise en Place" before sport/working-out so ala minute cooking is usually 10-20 mins so I can quickly eat after getting home.

also planned out a 5-course meal for friends, which looks as follows right now(may change a few things)
- mango-salad with avocado and goat cheese served with self-baked whole wheat bread
- fillet of trout with mediterranean bulgur and lime-yogurt
- whole-wheat spaghetti with sesame-ginger pesto and teriyaki prawns
- pumpkin oat risotto with curry chicken
- greek yogurt served two way, w/ caramelized grand-marnier carrots and w/ caramelized turmeric-persimmon
cashy's journey of food Quote
11-10-2014 , 08:25 PM
took my rare test day today and decided to clean house to burn off some calories.
feeling good(<3 nutrition) and leaning out well.

expenditure 2600-2800 today
intake 2100-2200

__________________________________________________ ________________________
found out about kamut on the weekend(an ancient wheat with extremely high protein and lot of micro-nutrients and minerals, in short very healty/nutritious) so went to the health-store and got
everything from pasta to flour to bulgur to flakes, delighted!

as I'm IFing, as I always do on a cut, I came back from grocery shopping really hungry(fasting window was approaching 17 hours) and needed something immediately.
solution:
protein-bread sandwiches with chicken breast(with mayo and mustard) and light pork sausage, antipasti on the side.

around 600kcal, around 50g protein and almost all the fat = unsaturated.

later I started to try out the kamut with bulgur first(100g = 18g protein, 12g fiber)

mediterranean kamut bulgur with chicken and greek yogurt dip(in the vein of tzaziki)

around 700kcal(voluminous bulgur ftw, only used 60g)
tasted great, no difference to the nutritiously vastly inferior durum.

as a huge pasta fan i'm obviously most excited about trying that out, as I used up all my pesto I had to make a new batch first though.

(yellow)bell pepper pesto, pesto is so easy/quick to make and keeps a very long time(due to the high oil content) so it is something you just have to make yourself as taste is vastly superior to bought ones as well of course.

ok now we come to the pasta(100g = 15g protein, 12g fiber)

kamut whole-wheat spaghetti with bell-pepper pesto and cauliflower

around 500kcal
thoughts? OH MY GOD I'M IN LOVE, these taste nothing like whole-wheat pasta, almost exactly like white flour pasta!
cashy's journey of food Quote
11-11-2014 , 05:47 AM
nice, gotta try that kamut stuff out
cashy's journey of food Quote
11-11-2014 , 08:47 AM
Wow, this thread is amazing. Awesome and unusual food!

Can you breakdown the kcals of the sandwiches? I don't understand how those 2 sandwiches + the antipasti is only 600 cals. Even when I make a tiny wrap w/ cucumber, chicken breast, and hummus it's still ~350 cals and those sandwiches look like a good size.
cashy's journey of food Quote
11-11-2014 , 09:44 AM
Quote:
Originally Posted by toedder
nice, gotta try that kamut stuff out
definitely worth it
will continue to experiment with it ITT, bake a bread with it today, maybe a pizza tomorrow.

Quote:
Originally Posted by mullen
Wow, this thread is amazing. Awesome and unusual food!


Quote:
Originally Posted by mullen
Can you breakdown the kcals of the sandwiches? I don't understand how those 2 sandwiches + the antipasti is only 600 cals. Even when I make a tiny wrap w/ cucumber, chicken breast, and hummus it's still ~350 cals and those sandwiches look like a good size.
120g bread = around 300kcal
50g of chicken breast = 50kcal
35-40g of (light-)pork sausage = 75kcal
(low-fat) mayo + mustard = 75kcal
antipasti = 100kcal
cashy's journey of food Quote
11-11-2014 , 05:17 PM
lower-back still a bit "shaky" so decided to move my first dead-lifting session in like forever to tomorrow, not sure what I can expect number wise, my peak was around 320x6 so assuming 20% drop-off something like 255 is realistic for the time being i guess.

did an hour of mid-intensity cardio instead today -> expenditure of about 3000
intake 2200ish
__________________________________________________ ________________________
tried kamut flakes today(100g = 20g protein) and to my surprise and contrary to oat flakes they are very crunchy, awesome!
kamut/oat combination is fantastic.

also baked a kamut whole-grain bread(60% whole-grain kamut flour, rest whole-grain spelt/rye/wheat, oat-bran, flax-seeds and a good amount of sunflower seeds+a tablespoon of pumpkin seed oil)

dough felt really smooth after kneading and much better than whole wheat, no problems in the backing process and the bread was a huge success.

best whole-grain bread I have ever eaten, not kidding.
a lot softer/fluffy than the conventional whole-grain bread.


yummy

whole-grain kamut seems perfect for pancakes, think 2/3 kamut flour, 1/3 buckwheat flour = extremely soft and fluffy pancakes
will try soon!

Last edited by cashy; 11-11-2014 at 05:23 PM.
cashy's journey of food Quote

      
m