Andrew Brock

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since Mar 18, 2015
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Recent posts by Andrew Brock

The diet protocol is irrelevant to weight loss or gain. It comes down to caloric surplus or deficit. If you don't gain muscle it is because you are in a caloric deficit. And Visa versa if you are over weight. The most useful tool is understanding your caloric demands and tracking your meals. I recommend the diet protocol is really just a tool or a means to an end. Paleo will be helpful for you by breaking bad habits. If muscle gain is your goal try eating 200-300 extra calories every day for 3 weeks and see what happens and adjust as necessary. Load bearing exercise will help with muscle gain as well
1 month ago
Just to add my data point, ive been vegan almost 3 years now. I haven't found it to be dramatically different then my omnivorous lifestyle. I definitely have lost fat and built lean muscle. It is easier to maintain a shredded physic for me and my weight stays pretty stable. I'm about 180ish now. I've found the people that do best eat mostly whole foods with a lot of raw dark greens. This how most vegan athletes eat. It important get an understanding of what foods to eat on a regular basis in order to get minerals, vitamins and fatty acids. The top foods to incorporate are beans, dark leafy greens, chia, hemp, sweet potatoes, and oats, and sea vegetables. I've had my blood tested every year and all my levels are good. I've pr'ed in every physical endeavor since becoming vegan
9 months ago
Eating only fruits and vegetables will yield approx 10% calories from fat. Add in avocado, nuts, seeds, coconut, or a little meat and it's easy to get into the 20-50% fat. Websites like will tell you exactly what you are asking about
1 year ago
I don't eat animal products. I use b12 spray and eat fermented foods. My last test was in the 700s ( range is 200-900 ish).
2 years ago
If using cedar it would absolutely work. I've used it on Doug fir that is outside and it seems to help. What are your specific concerns?
Those will certainly work but for what stages depends on the power per led. Very little power would be needed to start seeds. A good led growlight drives each led at about 1.5watts so for starting 2 flats less than 30 led would be needed, probably much less (assuming 1.5w/led). Leaving them not serially connected is good because you can dial in the amount. Led do generate heat but again it's dependent on power rating. All led growlight a I've seen have a heat sink that is as large as he housing permits.
2 years ago
I'm in Oregon and we use seed heating mats. We found it too slow without. Secondary fermentation with fresh juices will yield a nicely carbonated batch
2 years ago
I would concentrate mostly on calorically dense foods like potatos, Jerusalem artichoke, and a few cruciferious vegetables, berries for vitamins and anti oxidants, and nuts for fat. Nearly every plant has all 9 essential amino acids, even potatoes, white rice, apples, spinach just to name a few . . If you are eating a whole foods diet there isn't much reason for concern about protein unless you are lifting weights for 2 hours a day 6 days a week, or some other heavy training regime. Its easy to achieve 1g protein/kg body weight eating plant based.

Fats can be obtained in the necessary amounts via small amounts of chia seed, hemp, flax, purslane, nuts, insects, etc. But even fruit has approx. 6-10% fat. For example, 4 tablespoons of chia seed has 7.1g of ALA omega 3 which is over 400% RDA.
B12 can be obtained by fermenting such as sauerkraut, kimchee, kombucha.

With this approach I think 80% of your nutritional needs can be met by your property. Its the approach I use.
We brew approx 1 Gallon of buch with 1cup of sugar, which makes 6 bottles, + starter.  the taste and viscosity is not similar to soda which would be over 100cal if there was near 1/6 cups of sugar per bottle. According to synergy kombucha their bottle have approx 60 cal and 4g of sugar. I estimate that is what most are because the fermentation is dependent on pH and too much sugar can effect the pH. If you are concerned about sugar it might be better to stick to fermented foods that have fiber remaining since it dampens blood sugar
2 years ago

Kyrt Ryder wrote:Pretty sure it's the fiber that proves the point explained in Dan's post.

Just bear in mind that doesn't apply when the fruit is juiced [including fermented.]

Juice and alcohol products should be consumed in moderation [with perhaps occasional indulgences if carefully moderated.]

I can add to this my personal account. I eat approx. 200g a sugar a day from approx. 500g of carbs, and 100g of fiber. Most of this is from whole plant foods and very little grains or processed carbs.  My last blood test my blood glucose was 91 mg/dL. The recommended range is 60-99
2 years ago