Biotest

The HSM Thread


#1

I’m starting this thread so <a href="http://www.t-nation.com/programs/vdiet30/vDietProgram000.jsp"target=“new”>V-Dieters will have a place to discuss or ask questions about their HSMs or Healthy Solid Meals.

Questions? Hit “reply” and post them here!


Here We Go! PecDec's Log
#2

Here’s a summary and review, plus some new info:

Guidelines for the Solid Meal Day

Once per week – four times during the 28-day diet – you’re allowed a healthy solid meal (HSM).

This is not a “cheat” meal. It should consist of a lean protein source, vegetables, and a healthy carb. For the rest of the solid meal day, you’ll consume your shakes and supplements as usual. The HSM will replace one of your shakes. In other words, on HSM day, you’ll have four regular shakes and your healthy solid meal.

Your healthy solid meal doesn’t have to be complex. There’s no need to count calories; just choose “clean” foods. Here’s a simple guideline:

Protein: lean steak, a couple of grilled chicken breasts, turkey breast, baked or grilled fish, etc.

Veggies: large pile of mostly green veggies, steamed broccoli, spinach, zucchini, squash, etc.

Starch: small amount of dry sweet potato, whole-wheat pasta, or brown rice

Salad: large salad with olive oil and vinegar dressing – no cream dressings!

Dessert: small amount of fruit

Don’t sweat the amounts too much. You’ll be surprised at how fast you fill up on these solid foods, so there’s little chance you’ll overeat. Just replace one shake with the HSM once per week.

The best way to time the HSM every week is like this:

Meal 1: Shake and supplements

Meal 2: Shake and supplements

Meal 3: Shake and supplements

Meal 4: Healthy Solid Meal

Meal 5: Shake and supplements

Note: You may be tempted to skip this meal to “make the diet work faster.” Don’t. The solid meal is crucial to long-term success, especially when it comes to the taste and craving changes. Do not skip it.

Mindful Eating

To best experience the food preference changes, practice what’s called “mindful eating.” In other words, don’t gobble down your HSM, thinking only of the next bite as you’re chewing the previous forkful.

Instead, eat mindfully: put your utensil down between bites and savor the food. Smell it, pay attention to the textures and subtle flavors. Spend some time eating this meal, at least 30 minutes from first bite to last. Relax and enjoy it.

All this will help solidify the food preference changes, helping you kick negative eating habits and develop new, healthy food-related behaviors that last a lifetime.


#3

[quote]Chris Shugart wrote:

The best way to time the HSM every week is like this:

Meal 1: Shake and supplements

Meal 2: Shake and supplements

Meal 3: Shake and supplements

Meal 4: Healthy Solid Meal

Meal 5: Shake and supplements

[/quote]

Chris,

What would be the best strategy for the HSM if one works out on the day of the HSM. My wife works out on Tuesday, Thursday, and Saturday. Saturday has been the day we set up for her HSM. With the way our schedules are…thats the way it fell into place. The Surge is what has me wondering. Is this appropriate? Maybe workout early in the day and have the meal later on in the evening…to space out the carbs?

If this helps…she plans to have a salad, grilled chicken breasts, and vegetables. She will try a sampling of my sweet potatoes.

Stretch


#4

[quote]stretch67 wrote:

Chris,

What would be the best strategy for the HSM if one works out on the day of the HSM. My wife works out on Tuesday, Thursday, and Saturday. Saturday has been the day we set up for her HSM. With the way our schedules are…thats the way it fell into place. The Surge is what has me wondering. Is this appropriate? Maybe workout early in the day and have the meal later on in the evening…to space out the carbs?

If this helps…she plans to have a salad, grilled chicken breasts, and vegetables. She will try a sampling of my sweet potatoes.

Stretch
[/quote]

Part of the philosophy of HSM timing is super simple: I don’t like seeing the HSM as the final meal of the day because nighttime is when we tend to overeat or mindlessly eat. Then we go to bed on a stomach full of carbs that won’t be “used” so to speak. Plus some folks may have trouble knowing when the HSM is over if they’re eating it as the final meal of the day and they’re at home. (It’s actually easier to have the HSM in a restaurant for that reason. The portions are limited and the meal has an ending time.)

But really, as long as the HSM is healthy and clean, then there’s no big worry.

One idea is to time the HSM an hour or two after the post-training Surge. Surge isn’t filling, plus the extra clean carbs in the HSM can be “put to work” helping her recover from her weight training.

But if you two would rather use the HSM as a “date” meal that evening, that’s fine too.


#5

[quote]Chris Shugart wrote:

One idea is to time the HSM an hour or two after the post-training Surge. Surge isn’t filling, plus the extra clean carbs in the HSM can be “put to work” helping her recover from her weight training.

[/quote]

This was my first thought as to how we needed to proceed, but unsure if that related to the V-Diet strategy. If I know ahead of time that we are going out…I like to time my workouts around that meal.

We will do this with her on her HSM day. Plus, this meal will be an early evening meal…say around 4’ish, so the last meal of the day will be a shake.

Thanks Chris…


#6

What, if any changes come along with the HSM during the transition weeks?


#7

[quote]darkadonis42 wrote:
What, if any changes come along with the HSM during the transition weeks?

[/quote]

No changes. Aim to choose the same clean foods. They’ll all taste like cheat foods by the time you get to the Transition, so it’s all good!

Calorie control is pretty easy too since 1) you’ll notice that you get satiated faster and 2) clean foods can be “volumetric” i.e. very filling while at the same time containing few calories. Think steamed veggies, lean grilled chicken breasts, big spinach salads etc.


#8

So, would it be safe to say satiety is the goal for the HSM provided clean foods are used (comprised mostly of vegetables of some sort and a minor amount of meat and starch)? I don’t want to belabor the point, but nobody is a robot, and what can I say, I get hungry sometimes…A lot of my reasoning for my v-diet was diet discipline anyway.

Just wondering for people who are in the strict steps 2 and 3; I would like to carry v-diet habits into regular dieting, if these guidelines are okay, it would seem to work great for future eating habits!


#9

[quote]darkadonis42 wrote:
So, would it be safe to say satiety is the goal for the HSM provided clean foods are used (comprised mostly of vegetables of some sort and a minor amount of meat and starch)? I don’t want to belabor the point, but nobody is a robot, and what can I say, I get hungry sometimes…A lot of my reasoning for my v-diet was diet discipline anyway.

Just wondering for people who are in the strict steps 2 and 3; I would like to carry v-diet habits into regular dieting, if these guidelines are okay, it would seem to work great for future eating habits![/quote]

Satiety is always a good goal for those who struggle to keep the body fat off. A volumized diet is usually a healthy, veggie filled, low-crap-foods diet, so that’s good.

Here’s an article I wrote on volumizing, BTW:

Satiety isn’t the only goal of course; you still want healthy stuff, lots of protein, etc.


#10

Chris,

Sorry for bugging you in more than one thread but I want to make sure the info is in the right place for others to read and gain from haha.

Here’s my game plan:

I am on day 24 going strong as hell, loving every second of it, and down 21 pounds. I want to take a 3 week transition working from 1 HSM, to 2, pyramiding at 3, back to 2, then 1, and go straight into the V-Diet again.

As far as my HSM’s go during my transition, what are you thoughts on getting my protein from a shake or maybe half a shake? My reasoning behind it would be that it would help keep my body used to liquids and keep my stomach small so I don’t go through hell when I start the V-Diet again with feeling hungry.

I was planning on using a casein protein however to complement the green leafy veggies I’ll be munching on. I figure the casein will digest slower which would be as close to emulating a meat as a protein source. So shakes and veggies through the transition or no?

Also, I was thinking about starting a creatine cycle during my transition and carrying it throughout my second V-Diet. Three weeks should be more than plenty of time for my water retention to level off so I get accurate scale results right?

P.S - do you (or anyone on the T-Nation staff) have an opinion on chitosan, or other so-called “carb blockers”?


#11

Hay Chris,

How HUGE has your V-Diet gone!!! I don’t know where to start posting all my questions, so here will do… In regards to the healthy solid meal do you have to calorie count this into your daily allowance ie 1300cals for the day?? Or just cook and eat??


#12

[quote]Curran wrote:
Chris,

Sorry for bugging you in more than one thread but I want to make sure the info is in the right place for others to read and gain from haha.

Here’s my game plan:

I am on day 24 going strong as hell, loving every second of it, and down 21 pounds. I want to take a 3 week transition working from 1 HSM, to 2, pyramiding at 3, back to 2, then 1, and go straight into the V-Diet again.

As far as my HSM’s go during my transition, what are you thoughts on getting my protein from a shake or maybe half a shake? My reasoning behind it would be that it would help keep my body used to liquids and keep my stomach small so I don’t go through hell when I start the V-Diet again with feeling hungry.

I was planning on using a casein protein however to complement the green leafy veggies I’ll be munching on. I figure the casein will digest slower which would be as close to emulating a meat as a protein source. So shakes and veggies through the transition or no?

Also, I was thinking about starting a creatine cycle during my transition and carrying it throughout my second V-Diet. Three weeks should be more than plenty of time for my water retention to level off so I get accurate scale results right?

P.S - do you (or anyone on the T-Nation staff) have an opinion on chitosan, or other so-called “carb blockers”?[/quote]

  1. 4-6 weeks between V-Diets is better, though your pyramiding plan sounds doable.

  2. No reason really to use protein powder for HSMs. Enjoy some chicken, fish, small steaks, turkey, bison, etc.

Don’t worry about stomach size. The taste/craving changes will kick in and the high level of food and body awareness (such as the mindful eating benefits) are much more powerful than the “smaller stomach” effect. That’s really not the goal here. In fact, later you may want to do a clean mass program where you eat a lot of food – just healthy food.

So, in short, I’d rather you eat more solid protein sources, though a shake a day plus your post-lifting drink is still fine.

  1. Your creatine plan sounds fine.

  2. Carb-blockers basically don’t work and are a waste of money. Our search engine should bring up more detailed info.


#13

[quote]inny wrote:
Hay Chris,

How HUGE has your V-Diet gone!!! I don’t know where to start posting all my questions, so here will do… In regards to the healthy solid meal do you have to calorie count this into your daily allowance ie 1300cals for the day?? Or just cook and eat??[/quote]

Good question.

You really don’t have to count calories for the HSM, provided the HSM goes by the rules and is made up of all clean foods. Most people get full very quickly on their HSMs so overeating isn’t an issue.

Then you just drink one or two fewer shakes on HSM day.


#14

Chris,

Today marks the end of my wife’s 1st 28 days on the v-diet and next, the transition.

She wanted me to ask you about her having some Pork Bar-b-q? If its all white meat, what is your take on it? She has been craving it for about 2 weeks now. I told her it probably wasn’t the best…but definitely not the worst?? With some healthy sides like sweet potatoes, green salad, and possibility some type of bean, that it could probably be an o.k. meal.

Also…any opinion on Whole Wheat bread?

I’ll update you on her final numbers, but probably somewhere in the neighborhood of 15-17 pounds and 6-8" total lost. Finally Tape and measure in the morning.

Thanks,
Stretch


#15

[quote]stretch67 wrote:
Chris,

Today marks the end of my wife’s 1st 28 days on the v-diet and next, the transition.

She wanted me to ask you about her having some Pork Bar-b-q? If its all white meat, what is your take on it? She has been craving it for about 2 weeks now. I told her it probably wasn’t the best…but definitely not the worst?? With some healthy sides like sweet potatoes, green salad, and possibility some type of bean, that it could probably be an o.k. meal.

Also…any opinion on Whole Wheat bread?

I’ll update you on her final numbers, but probably somewhere in the neighborhood of 15-17 pounds and 6-8" total lost. Finally Tape and measure in the morning.

Thanks,
Stretch

[/quote]

The problem with BBQ is the sauce, not the meat. It’s notoriously full of sugar. There are some low-sugar, low-carb bottled BBQ sauces out there though, but kinda hard to find.

Gotta watch beans served with BBQ too. Plain beans are great, but if it comes in a gooey sauce (think Boston baked beans) then that’s from tons of sugar being added.

Wheat bread: Usually it’s crap. In fact it’s white bread with caramel coloring added. If it says “whole wheat” then that’s better, adds some fiber, but really it’s still bread and needs avoided most of the time.

There are a few low-carb, whole wheat, flax added, tortilla makers our there. One brand is Mission. This is about the only bread I recommend for those that have to keep an eye on their fat gain. Anything else, even whole grain, is a cheat. Better than regular, but still a cheat.


#16

[quote]Chris Shugart wrote:

The problem with BBQ is the sauce, not the meat. It’s notoriously full of sugar. There are some low-sugar, low-carb bottled BBQ sauces out there though, but kinda hard to find.

Gotta watch beans served with BBQ too. Plain beans are great, but if it comes in a gooey sauce (think Boston baked beans) then that’s from tons of sugar being added.

Wheat bread: Usually it’s crap. In fact it’s white bread with caramel coloring added. If it says “whole wheat” then that’s better, adds some fiber, but really it’s still bread and needs avoided most of the time.

There are a few low-carb, whole wheat, flax added, tortilla makers our there. One brand is Mission. This is about the only bread I recommend for those that have to keep an eye on their fat gain. Anything else, even whole grain, is a cheat. Better than regular, but still a cheat.

[/quote]

Thanks Chris. Yeah…the bar-b-q won’t have any sauce with it…it will be the pit smoked pulled pork variety, maybe a little hot sauce added. No baked beans on this meal…probably some pinto beans or white beans along with the salad and sweet potato mentioned above.

Thanks for the quick reply…
Stretch


#17

I just had to post a pic of my 1st HSM (food porn anyone? lol) - I swear this was the best meal I have ever eaten in my entire life!

Steamed Broccoli - Fresh Broccoli steamed and then sautéed with onion, garlic, and salt in a splash of CapTri oil

Baked Sweet Potato - half of a sweet potato baked and sprinkled w/ a dusting of freshly ground cinnamon

Grilled Wild Mahi Mahi - 8 oz wild Mahi Mahi marinated for 30 minutes in a home-made marinade of soy sauce, rice vinegar, cayenne pepper, minced garlic, onion, and Splenda. Grilled until edges were blackened - this was so tender and juicy it was melting in my mouth! PERFECTION!..


#18

Hmmm. . . Pic didn’t take. Trying again :slight_smile:

[quote]christietracy wrote:
I just had to post a pic of my 1st HSM (food porn anyone? lol) - I swear this was the best meal I have ever eaten in my entire life!

Steamed Broccoli - Fresh Broccoli steamed and then sautéed with onion, garlic, and salt in a splash of CapTri oil

Baked Sweet Potato - half of a sweet potato baked and sprinkled w/ a dusting of freshly ground cinnamon

Grilled Wild Mahi Mahi - 8 oz wild Mahi Mahi marinated for 30 minutes in a home-made marinade of soy sauce, rice vinegar, cayenne pepper, minced garlic, onion, and Splenda. Grilled until edges were blackened - this was so tender and juicy it was melting in my mouth! PERFECTION!..
[/quote]


#19

Chris,

During the two week transition what is the rule of thumb with HSM composition? Do all of my meals need to be carb/protein like all the examples or can I toss in some fat/protein meals such as a ground turkey omelette, etc etc. Basically more ketogenic meals but they would be solid.


#20

[quote]Curran wrote:
Chris,

During the two week transition what is the rule of thumb with HSM composition? Do all of my meals need to be carb/protein like all the examples or can I toss in some fat/protein meals such as a ground turkey omelette, etc etc. Basically more ketogenic meals but they would be solid. [/quote]

Well, the examples do contain fat: steak, olive oil, etc. But anyway, there’s no need to go ketogenic. In fact, the light “carb-up” serves several purposes.

And whatever you do, don’t avoid vegetables and even some fruit if you want in the HSM. Those are not only healthful but crucial in helping achieve the taste/craving changes.