Baron's Journey to Single-Digit Bodyfat

I just bought that book a couple of minutes ago based upon your post. Looks like an interesting read.
 
Baron, you look great, healthier than most of us, trying to eat well and succeeding obviously with your choices. Yes, there are some problems with the seafood especially farm raised but we must make a choice to eat something. Beef has the problem of saturated fats. The vegetables can have problems too with contaminants, as we all know. Those pics of plates of food..at first I thought you were joking these were your meals, but this is what you are really eating. I certainly should eat that healthy all the time. Actually your pics and meal planning has inspired me to lose bodyfat too, clean up my diet and start hitting the weights with more intensity. For any age you look great, putting in the consistent work is the key to longevity & heath. I tend to be on for a while then off get lazy. This is your thread, your journey..while i won't post on it again I do look forward to learning from you and others here applying wisdom. Your level of muscularity is astounding, takes lot of hard work and discipline to get there and maintain it. Best wishes.
 
I thought I had found the perfect food/protein source in white albacore tuna a few yrs ago. Packed in water, for only 50 cals hit got 11 grams of good quality protein. Lots omega 3's, almost no saturated fat. As an aside, I loved those big chunks of white lean goodness ...it satisfied me cravings :D .

I ate 2 to 4 cans per day almost every day, for 6-7 months. Add some greens, steamed veggies. happy, happy. At that time I kind of heard about mercury/heavy metals in tuna, but didn't look any further (how much can there be?? :) )

I ate 400-500 cans over 7 months! Can't recall what prompted me to research it any further, probabl another news report. I was shocked :wtf::wtf::wtf: at levels of methylmercury/heavy metal I was consuming. The perfect protein/food source made almost worthless by ocean polluters.

Compounded when I also learned that methylmercury is deposited in body tissue/organs for yrs, if not decades and may never come out. That day I threw out rest of my pantry of tuna cans, and never took in another forkfull. Stopped eating all tuna, all farm-raised fish, don't care for much fresh-water fish but will eat an occasional wild cod.

Now my protein sources are canned chunk chicken breast, occasional canned wild alaskan salmon (who can prove it's really alaska though :) ), and a pizza once or twice / month. Nuts. Low fat cheese.

Albacore tuna is perfect protein source/ perfect food (better than eggs) but for the heavy metal contamination.

Just wanted to share this true story, and this is how I came to looking into fish/seafood a bit further.
 
ESfocus said:
I thought I had found the perfect food/protein source in white albacore tuna a few yrs ago. Packed in water, for only 50 cals hit got 11 grams of good quality protein. Lots omega 3's, almost no saturated fat. As an aside, I loved those big chunks of white lean goodness ...it satisfied me cravings :D .

I ate 2 to 4 cans per day almost every day, for 6-7 months. Add some greens, steamed veggies. happy, happy. At that time I kind of heard about mercury/heavy metals in tuna, but didn't look any further (how much can there be?? :) )

I ate 400-500 cans over 7 months! Can't recall what prompted me to research it any further, probabl another news report. I was shocked :wtf::wtf::wtf: at levels of methylmercury/heavy metal I was consuming. The perfect protein/food source made almost worthless by ocean polluters.

Compounded when I also learned that methylmercury is deposited in body tissue/organs for yrs, if not decades and may never come out. That day I threw out rest of my pantry of tuna cans, and never took in another forkfull. Stopped eating all tuna, all farm-raised fish, don't care for much fresh-water fish but will eat an occasional wild cod.

Now my protein sources are canned chunk chicken breast, occasional canned wild alaskan salmon (who can prove it's really alaska though :) ), and a pizza once or twice / month. Nuts. Low fat cheese.

Albacore tuna is perfect protein source/ perfect food (better than eggs) but for the heavy metal contamination.

Just wanted to share this true story, and this is how I came to looking into fish/seafood a bit further.
More...
I used to eat a mess of tuna as well. Not so much anymore, but I will still eat Light tuna packed in water on occasion. This may help

1. Pick your tuna.

*An average 5-ounce serving (1 can) of light tuna contains 18.11 micrograms of mercury.

*An average 5-ounce serving (1 can) of albacore tuna contains 49.53 micrograms of mercury.

*An average 5-ounce serving of tuna steak or tuna sushi could contain up to 97.49 micrograms.

2. Convert your weight to kilograms by dividing your weight in pounds by 2.2.

3. Divide the amount of mercury from Step 1 by your weight in kilograms from Step 2. The result is your mercury dose (in micrograms) per kilogram for a 5-ounce serving.

4. Pick a mercury dose limit from the two main federal recommendations. One is very conservative, the other is less so.

*You could go with the Environmental Protection Agency dose, which is safe enough for the most vulnerable people—including pregnant women. That dose is .1 microgram per kilogram per day.

*Or go with the Centers for Disease Control and Prevention, which says consuming .3 micrograms per kilogram per day of mercury poses minimal risk.

5. Multiply your chosen daily limit by 7 to find your weekly limit. (For the EPA it's .7; for the CDC it's 2.1.)

6. Divide your weekly limit from Step 5 by your dose from Step 3 to find how many 5-ounce servings you can have per week. If you’re a 180-pound guy eating light tuna, you could safely eat 9.5 five-ounce cans according to the CDC, or 3.2 five-ounce cans according to the EPA.
 
CaptainObvious said:
I used to eat a mess of tuna as well. Not so much anymore, but I will still eat Light tuna packed in water on occasion. This may help

1. Pick your tuna.

*An average 5-ounce serving (1 can) of light tuna contains 18.11 micrograms of mercury.

*An average 5-ounce serving (1 can) of albacore tuna contains 49.53 micrograms of mercury.

*An average 5-ounce serving of tuna steak or tuna sushi could contain up to 97.49 micrograms.

2. Convert your weight to kilograms by dividing your weight in pounds by 2.2.

3. Divide the amount of mercury from Step 1 by your weight in kilograms from Step 2. The result is your mercury dose (in micrograms) per kilogram for a 5-ounce serving.

4. Pick a mercury dose limit from the two main federal recommendations. One is very conservative, the other is less so.

*You could go with the Environmental Protection Agency dose, which is safe enough for the most vulnerable people—including pregnant women. That dose is .1 microgram per kilogram per day.

*Or go with the Centers for Disease Control and Prevention, which says consuming .3 micrograms per kilogram per day of mercury poses minimal risk.

5. Multiply your chosen daily limit by 7 to find your weekly limit. (For the EPA it's .7; for the CDC it's 2.1.)

6. Divide your weekly limit from Step 5 by your dose from Step 3 to find how many 5-ounce servings you can have per week. If you’re a 180-pound guy eating light tuna, you could safely eat 9.5 five-ounce cans according to the CDC, or 3.2 five-ounce cans according to the EPA.
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Or, I could not eat any tuna? That's what I am doing now, and taking in no methylmercury, "allowed" or otherwise. Eat canned chicken breast?

that formula is just an algo, a compromise b/w fishing industry and the CDC :)
 
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This is one of my all-time favorite things to make and eat. It's homemade miso soup with the following vegetables:
  • daikon radish
  • carrots (orange, white, and purple)
  • scallions
  • kale
  • bok choi
  • mushrooms
  • bean sprouts
miso_vegetable_soup.png


For whatever reason, whenever I eat this stuff, it just makes me feel good. It's hard to explain.

The other reason I like it is that you can make a large pot of it in 20 minutes from start to finish and you'll have enough for the whole week. And you can always add grilled chicken, steak, fish, etc. to it for even more flavor. But I prefer to make the whole pot without meat in it, and then just add chopped meat to each bowl I consume. That way, you can put chicken in a bowl of it today, then add steak or fish to it tomorrow to switch things up and give it a different savory flavor. Doing it that way gives you a sense of variety and makes a diet seem not so mundane and boring.
 
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