I love restaurants. I love going to them alone with a book, I love going with friends or with family. I love to enjoy the food, the seating, the ambiance, the decor, the whole thing. And I love the classic kind of diner, a place that I see very, very rarely these days. And while I don't have the skills or food knowledge or drive to take the risk of opening my own restaurant, if I were rich and therefore could surround myself with people who knew what they were doing and not have to worry about losing money I'd put a lot of effort into making just such an establishment.
I'd design the place so all the seats were comfortable. You could sit at the booths/tables/counter for a long time and your butt wouldn't get sore. Tables and booths would be spaced out so you were somewhat spread out from neighboring tables. Each one would have those glass ketchup bottles. Not a single TV in the establishment, or at the very least if it was it would be purely for background noise and NEVER play the news. No alcohol would be served, not even beer bottles, to avoid rowdy and cussing clientele.
Menu would be simple, but made with good ingredients. For example, for cheese we'd go Havarti, not craft packaged slices.
Items:
Pancakes
Waffles
Eggs Benedict
Bacon
Burgers (veggie option)
Chicken fingers
Chicken Wings
Chili (veggie option)
Steak
Shepherd's Pie
Ribs
Fish n'Chips
Fries
Onion rings
Mashed/baked potatos
Simple but decent salads
Steamed veggies
Rice
In house made pie
Ice cream
In house made brownies
Milkshakes
And since I was rich I wouldn't care about making a profit. Prices would be laid out to pay staff a decent wage and restaurant upkeep, that's it. The desire being to make a place where families who usually can't afford to go out to eat can do this a little more often, taking the pressure off of the parents to always have to cook.
This will never happen but I wanted to share my day dream while I'm on my work break.
Edit: I would also have a 'bar,' meaning a counter with bar seats, but it would only be for serving ice cream and things like root beer, soda floats, etc.

Here is the recap of the 15 monetized posts from Kylea G Weight loss Journey on 05/12/24.
Disclaimer: I am not a physician, influencer, or paid content creator. I am not affiliated with WW. I am semi-retired from healthcare with multiple college degrees. These opinions are my own based on social media content. I wish no harm to Kylea or Joseph "Joe" Gomez.
☎️ If you or someone you know is struggling or in crisis, please call or text 988 for assistance.
The tagline of Kylea G Weight loss Journey is, "I changed my life with prayer and a playlist of songs. No surgery, no meds. Just Jesus."
DAILY STATS 05/12/24:
0/15 posts discussed prayer
1/15 posts discussed music (summer concerts)
0/15 posts discussed exercise
2/15 posts shared a recipe
3/15 posts were about something she ate or drank
1/15 posts was about food being fuel
1/15 posts was a tribute to Gibson Moon
1/15 posts was about Kylea packing a backpack
1/15 posts was about her pet cat
2/15 posts were about Joe liking bacon and Whataburger
3/15 posts were a tribute to her sweet momma
📢 For our friends at Meta, that means >53% of her monetized content had nothing to do with weight loss, which is the tagline and purpose of her page.
⚠️ Disordered Eating- Daily Food Consumption (Data compiled from monetized content):
0 WW Points: Hot Coffee. No protein shake or almond milk is described
0 WW Points: SalTea Sloth Loaded Strawberry, Watermelon, and Coconut Tea with 1/4 scoop "energy" (caffeine and other additive/chemicals);
4 WW Points: G Hughes Sweet & Spicy Shredded Crockpot Chicken, Cooked Red Potatos & Roasted Corn with spray vegetable oil.
25 WW Points: Great American Iced Cookie Cake Slice
📢 For our friends at Meta, that means Kylea consumed 4 WW points of her (up to) 30 WW point daily allowance and used 25 of her 28 weekly points on a sweet treat= Disordered Eating. This will be explained in more detail below. Please follow your policies on eating disorders and take action against Kylea Gomez.
Recipes Shared for Joe:

1. Cherry Cheesecake Overnight Oats
2. Pretzel Salad

📢 Joe is not on WW and prefers calorie-dense foods (per her content). Why post recipes of items she will not eat and Joe does not prefer?
🚨 Please speak with a medical professional about any questions or concerns you have about your health.
Comments: Although Kylea tried to focus her content on Mother's Day, the focus shifted to triggering food content and deadly messaging on the topic.
⚠️ Binge Eating, Compulsive Buying Disorder (CBD), aka shopping addiction, Death, Disordered Eating, Food Addiction, Gaslighting, Grief, Pregnancy Loss, and Religion will be discussed.
☮️ Today's discussion will be heavy. Please bow out at any time. Your mental health is more important than my comments.
Gibson Moon: Kylea kicked off the day early with this triggering post (she did not use a disclaimer), "Happy Mother's day to the momma's whose babies live in heaven with my sweet boy." An angel wing ornament with Gibson Moon and 9-5-22 is shown. She did not disclose this was an early pregnancy loss, leading followers to believe she lost a living child.
Using the Cat for Content: Kylea is feeling "a lot better" and will only have 1 cup of coffee today and "continue focusing on water." 🤔
Countdown to Concerts: Kylea is excited to "wear my pink boots again" at future summer concerts and "Just 18 days until I take Joseph to see Hardy." Kylea is a master at emasculating Joe with subtle digs. "...until I take Joseph to see Hardy." Please disregard the fact she travels to California tomorrow and getting a puppy in 1 week. I'm convinced she is not capable of living in the present moment.
SalTea Sloth to the Rescue: Why drink water when you can drink thrice-flavored tea with a caffeinated "energy" boost to cure your illness? 😉 This was Joseph's gift to her for Mother's Day.
Tribute to her Sweet Momma: Kylea praises her momma in a series of posts today. A quantity of fresh flowers to equal the 3 decades of her being a mother, a giant iced cookie cake, and gift bag (unknown contents) with a backyard BBQ and a new inflatable hot tub + previous all-expense paid cruise, wardrobe, and accessories were necessary to prove her love and adoration. 💰💖
Joe Loves Bacon & Whataburger: Joe's weight rapidly fluctuated in pictures today. 👀 He was the grill master with a pile of bacon, burgers (not shown), and then goofily posed in front of the unopened Whataburger. (He will be eating there tomorrow.) Remember Joe has not gained ANY weight and eats what he wants. Kylea triggers her followers on purpose for monetary gain. The fact that Meta is paying for this content on a weight loss page is a head scratcher.
The big finale: This is the time to bow out if triggered on the topic of disordered eating. My words will be harsh.
Kylea wants you to believe she has been extremely ill with nausea, vomiting, and diarrhea. She consumed a Loaded Tea and brought her own low WW point chicken to a family barbecue. She shows a picture of a large Iced Cookie Cake she purchased. She shows a large piece she eats for 25 WW points. Here we go...
Follower: "That looks good was it worth the points?"
Kylea: "I just see food as food. So it was fine. 💖"
⏸️ This is gaslighting. Kylea has a serious eating disorder. She chooses not to use her WW daily points and obsesses about planning for and obtaining her weekly calorie-dense TREAT.
Food is Fuel Speech: "Hey friends I haven't really had the energy lately to explain, but I view all food as food and not a treat. Green beans, brownies, chicken- it's all food to me. That's the way I feel has helped me the most to completely reform my relationship with food. Fuel. No matter what. 💖 It's all about balance."
Follower: "Yummmm! They got us cupcakes at work, I had to indulge."
Kylea: "I don't look at dessert in that way, to me it's just food. 💖💖"
⏸️ Kylea loves to rate her meals, desserts and treats 10/10 and wants you to mimic her choices.
Follower: "Everyone needs a sweet treat! Your awesome! Enjoy and celebrate your Mom! ❤️ ❤️ ❤️"
Kylea: "I don't use the word treat, just food! 💖💖"
⏸️ This is a lie. Throughout a large portion of her monetized weight loss journey, Kylea used the word "treat" in her content. Somewhere along the way, that word became a trigger for her.
Follower: "Good philosophy. I need to lose obsession with food as comfort and companion."
Kylea: "I did on July 5 of 2021.💖"
⏸️ This is potentially deadly messaging. Kylea wants you to believe she received divine intervention when she wept at the feet of Jesus in July 2021 inside a bath tub (she also claims she could not fit in). She wants you to believe that in that moment, the chains of her 20-year binge eating/food addiction (two separate issues she uses interchangeably) were broken, and she has had a perfect journey since. She is desperate for you to believe she has had no cravings, no setbacks, or plateaus, and has not gained ANY weight since reaching her goal in July 2023. This is a lie proven through her own content.
Many artificial sugars are sweeter than natural sugar. She is addicted to "sweet" and fulfills her cravings daily. She "plans" for calorie-dense sugar bombs weekly and tries to claim treats are medically necessary to jump-start weight loss, keep her out of ketosis, prepare her body for pregnancy...
If food is just food and it is all fuel, why do diseases and conditions like diabetes, hypertension, strokes, and heart attacks occur? Why is there an epidemic of morbid obesity? Foods are not and will never be on a level playing field. Kylea has provided no proof of formal education in medicine, nutrition, health, or wellness. Stop looking to UNeducated influencers for your health and wellness advice. Her motive is to make money. Otherwise, the stats and comments I provide in these daily and weekly recaps would tell a different story.
Kylea has gained weight, and it is obvious, even through highly modified photos. She stopped showing her scale pictures, started wearing larger clothing, spandex tank tops and shorts, became defensive about body shaming, and either hides or shows clothing tags (depending on her mood). She lives in fear of the scale and the truth.
Follower 1: "How? I'm struggling so bad."
Follower 2: "I'm struggling as well! All I think about is food."
Kylea: "finding healthy coping skills"
⏸️ In what world are extramarital affairs, mocking, blocking, and doxxing followers, an out of control shopping addiction, disordered eating, boasting and complaining about your 18+ hour work days 24/7/365, constantly running away from your problems (frequent travel), and inappropriate parasocial relationships with musicians and the Basham & Lee's healthy coping skills? Someone, please explain it to me.
Kylea, you need holistic care from a team of medical professionals. They are not the enemy. People of faith should not feel shame for seeking medical care. It is time to put your devices down and prioritize your health. ☮️
Takeout Purchase: SalTea Sloth Tea with Energy= $8 est + tip;
Shopping: Blue Hydrangea= $24.82 est; *Fresh Cut 2 Dozen Roses= $39.94 est; Iced Cookie Cake= $44.99 est; Items in gift bag= Unknown;
*I do not feel there were 36 roses in the vase.
All info from Reddit. ✌️

was thinking either the poke bowl maybe sub with greens or another salad?

It seems like a third of the restaurants in the city are very unhealthy, and only serve deep fried wings, mac and cheese, liquor, and other really unhealthy things.
By comparison sweetgreen has well balanced food that would be healthy for a variety of lifestyles, even Cava is great.
But like 25% of the restaurants are really unhealthy and serve deep fried stuff and veggies that are full of sugar, or pork backs, or deep fried okra. I've never really enjoyed myself in places with all the heavy food, even if I went with friends.
Is there any way we can get more healthy and mediterranean food and less unhealthy food? Is the legal environment not supportive enough for healthy food restaurant? Even a side salad and a steak is more healthy than these places that only do BBQ/deep fried macaroni/food swimming in alfredo.
It's just gross to have such fatty and greasy foods.
A lot of champagne happy hours are like this too, it's gross.

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Old-Scool Diet 2.O
"A comprehensive article on bodybuilding diet minutiae - and SO MUCH MORE
What follows is my version of an old school (mid-80s to early 90s) bodybuilding fat-loss diet/regimen, with an updated (2020's) dietary supplementation plan. This type of diet was very popular when I was a child and produced results for many who used it. I was reminded of such diets by bodybuilding writers such as John Romano, who wrote about the basic bodybuilding diet in an issue of Muscular Development sometime around 2008.
Although renowned for its simplicity, it can become somewhat monotonous. The key tenets of this type of fat loss diet are 1) being in a slightly negative caloric balance, 2) using a simplified shopping list of 15 or fewer items, and 3) taking in large amounts of protein, a moderately large amount of carbohydrates, and a small/modest amount of dietary fat.
You will consume 3-4 "whole-food" meals per day along with 1-3 protein shakes (more on workout days and less on off days). You should drink at least 1 gallon worth of calorie-free liquids per day.... the closer you get to 1.5 gal and even 2 gal (if you're really big) the better.
The Shopping List
So, you're at the grocery store and you're in and out within 10 minutes. You don't care about the weekly sales (unless they involve one of your "weekly 15" items). Thus, grocery shopping becomes a snap.
As for the items themselves, a basic "old school" bodybuilding diet would likely contain:

1. Eggs
2. Milk (skim or 2% or UF/CFM)
3. Chicken Breast (boneless and skinless)
4. Tuna chunk light, canned
5. Cottage Cheese (2-4%) & red-fat cheese
6. Lean Gr Beef or Sirloin, NY strip, etc Steak
7. Rice
8. Oatmeal
9. Whole wheat (or white) Bread
10. Apples
11. Oranges
12. Pasta
13. Frozen Berries
14. Bananas
15. Broccoli

Of course, you can rotate in other vegetables such as corn on the cob, salad greens, and lettuces (with light balsamic or low-carb vinaigrette dressing if a salad) etc etc.
Eating a variety of wholesome foods that are (by and large) as unprocessed (aside from rice and oatmeal which must be processed as well as some dairy items) as possible typically means you'll be getting a wide spectrum of nutrients, including both macro and micronutrients. A daily multivitamin/mineral tablet can ensure you're filling any gaps in micronutrient needs (vitamins and minerals). As for macronutrients, this diet provides the bulk of its calories as protein and carbohydrate with only about 10% of the daily calorie allotment being reserved for fats.
What is the logic behind the macronutrient breakdown?
You'll be eating about 45-50 percent of your calories as carbohydrates and 40-45 percent as protein with only 10-15% as fat.
Why 45-50% as carbohydrate? Carbohydrate is stored in the liver and muscles as a substance called glycogen. For every gram of glycogen stored within the body, there are 2.7 grams of water attached. This gives the muscles a pumped appearance and feeling. This also means the muscles are well stocked with stored energy. The majority of your weight training sessions will involve anaerobic exercise. This type of exercise utilizes the glycolytic energy pathway to generate ATP or Adenosine Tri Phosphate.
(Note: The amino-acid-based dietary supplement Creatine also supports ATP synthesis by donating Phosphate to ADP).
Having adequate amounts of both calories and carbohydrates helps prevent dietary-induced drops in TSH.... or Thyroid Stimulating Hormone. This, in theory (and empirical practice) keeps one's metabolism humming and prevents one from "drying out." Simply put, you'll get great pumps in the gym thanks to all that stored water (remember 2.7 grams of water is stored per gram of glycogen).
Energy-rich carbohydrates (grains and fruits) differ from fiber-rich vegetables. Not only do energy-rich carbohydrates provide far more calories but the calories they supply raise blood glucose levels markedly and rapidly. These types of carbohydrates are more easily broken down into simple sugars (glucose etc). Simple sugars and carbohydrates such as rice and white bread are termed high-glycemic (they spike serum blood sugar and insulin levels) while whole wheat or rye bread and things like oatmeal and non-starchy vegetables are deemed low-glycemic.
To be completely forthright and technical all carbohydrates and macronutrients provide energy. The phytonutrients, micronutrients, and fiber aside, carbohydrates simply provide a "higher octane" energy (than protein or fat). ATP is regenerated via the glycolytic energy pathway; carbohydrates stoke the glycolytic energy pathway most efficiently. Despite this, carbohydrates are technically unessential.
Fat and in particular protein can both be used to create carbohydrates. And both fat and protein can supply energy. But fat and protein contain essential nutrients the body cannot manufacture. These essential nutrients are essential fatty acids (EFAs) and essential amino acids (EAAs).
What about Protein?
Because you're getting roughly half of your calories from carbohydrates the protein you take in will likely be spared from providing energy - at least that's what we're hoping for. You're going to shoot for 1 gram of protein per pound of body weight. The actual range of values would be between 0.8g/lb to 1.4g/lb (grams of protein per pound).
You're going to want to consume high-quality, complete protein from sources such as meat, poultry, fish, and dairy. If you have 4 meals and a shake and are taking in let's say 225 grams of protein per day that works out to 45 grams per "feeding." To be more realistic we'll simply say take in between 40-50 grams of protein per feeding.
Protein supplies nitrogen and the "building blocks" of skeletal muscle tissue (amino acids). Protein is essential because 8-10 amino acids are considered essential (other amino acids can become essential in certain situations or circumstances, they are called conditionally essential amino acids).
If you're 200 lbs taking in 1.25 grams protein per pound of bodyweight you're consuming 250 grams of protein per day. Protein contains 4 calories per gram. Thus you'd be consuming 1,000 calories of protein. At 45-50% of total daily calories, carbohydrates would comprise app 1.25x worth of calories as compared to protein. Thus, carbohydrates would come to 1,250 calories. Total daily calories would thus far be 2,250.
2,250 divided by 0.9 yields 250 calories, and at 9 calories per gram that would afford us a mere (roughly) 25 grams of fat. I would at least double this figure (not counting supplemental fats). 50 grams of fat adds 450 calories. 450 plus 2,250 yields 2,700 calories total. Thus, your diet breakdown will be closer to 16-20% fat (20% when including supplemental EFAs), 40% protein, and 40-45% carbohydrate).
Note: If need be, you can cut down carbohydrates by a few hundred calories and increase your protein consumption. This would change the dietary breakdown to roughly 40/40/20 (popularized by Barry Sears as the Zone diet).
You'll want to stay on this diet for a week and record how you felt, what you ate, and how well you slept. Every other day weigh yourself after your morning shit, shower and shave. If you maintain your weight the 2,700 calorie mark is your body's "set-point target." To reduce excess weight (fat) reduce your total daily calories by roughly 10-15 percent and exercise 3-5 days per week. Include cardiovascular training in addition to your weight lifting to further speed up your fat loss efforts. You can do LISS (low-intensity steady state) cardio (walking) or you can do HIIT (High-intensity interval training) cardio 2-5 times per week. Personally, I would choose 5 45-minute leisurely walks over other forms of cardio.
What about "fat burners?"
When people say "fat burners" they're referring to thermogenic agents which speed up the body's metabolism by some 5% or so (5-8% for an hour or two). In the 90s both Phentermine and the ECA stack were popular. These catecholamine-based compounds were potent appetite suppressants, particularly phentermine. The ECA stack was/is also a beta-adrenergic agonist. Since then a host of other supposedly "thermogenic" compounds and preparations have come into the limelight. Yerba Mate comes to mind, as do the popular OTC products Xenadrine and Hydroxycut. Even plain old caffeine is sometimes considered a first-rate "fat burner."
The truth is these products barely increase metabolic rate enough to make much of a difference. Most of their worth comes from their appetite-suppressant effects. Now, I'm not saying if you're suddenly prescribed Adderall or start smoking ice you won't lose weight - you will. It's simply that most weight loss, even from strong stimulants, comes from their appetite-suppressant effects.
The only "fat burners" that truly increase fat burning without the need for appetite suppression are L Carnitine and Cardarine. Cardarine is a peroxisome proliferator-activated receptor-delta agonist. Cardarine enhances lipolysis during exercise. Training increases energy availability by promoting catabolism of proteins, and gluconeogenesis, whereas GW501516 enhances specific consumption of fatty acids and reduces glucose utilization. L Carnitine can be beneficial to exercise performance and fat loss; paradoxically it also suppresses T3, or active thyroid hormone.
T3 or Cytomel can be used to markedly increase resting metabolic rate, but "T3 burns through muscle and fat indiscriminately." You can reduce the amount of muscle tissue being burned and attenuate the reductions in "muscle pump" experienced when supplementing with extra T3.
To do so you'll need to drink water like a camel and supplement your diet with beetroot crystals and citrulline malate. You'll also want to utilize Tadalafil or Cialis. Surprisingly, aside from increasing the pump one experiences from lifting weights Cialis also increases fat burning and creates more BAT (Brown adipose Tissue as compared to WAT... white adipose tissue), relatively speaking. BAT is metabolically active and behaves more like muscle in this respect.
To reduce muscle loss while on higher doses of T3 nothing short of AAS (@ least 200-300 mg/wk, if not 400mg + per week) will truly help. SARMS such as RAD-140 may be of some (yet limited) value. To be honest I would avoid T3 supplementation unless also using Testosterone (Enanthate 400mg/wk) or other AAS.
As for fats, their consumption is largely incidental on this diet and comes from the dairy, red meat, poultry, occasional salad, or handful of mixed nuts one might expect to consume if adhering to the aforementioned dietary principles .
This means the amount of saturated fat as compared to MUFAs or PUFAs will be somewhat high. To remedy this one can consume tuna packed in soybean oil as well as by supplementing 3x per day with triple concentrated, enteric-coated, fish oil capsules. These fish oil capsules break down in the small intestine and there are no fishy burps with them thanks to that enteric coating. They are extremely rich in the special fatty acids EPA and DHA, Eicosapentaenoic acid and Docosohexanoic acid.
One might also supplement with an Udo's Omega 3:6:9 blend of daily supplemental oil.
As for specialty fats, one must purchase the next two in supplement form. CLA is conjugated linoleic acid and it helps improve body composition over time by increasing muscle mass and decreasing fat mass. Sesamin has a host of potential health benefits. Together these two designer fats can markedly improve physical aesthetics, health, and overall well-being.
Finally, there is GLA or gamma linoleic acid. Unless you eat a lot of cashews you'll want to get this fatty acid in supplement form as well.
Note: You needn't supplement every specialty fatty acid mentioned to reap benefits from each fatty acid you choose to use.
The GOLDEN RULE of DIETING: CICO
Calories in vs. calories out. It's so simple yet so misunderstood. When you reduce dieting down to its least common denominator it's CICO you're left with. If you aren't gaining or losing weight you're at an established set-point. You're at current equilibrium. It also means you're essentially burning just about every calorie you take in (burning every single calorie to be more precise, it's just the body's ebbs and flows and an equilibrium setpoint is usually somewhat elastic ).
If you begin to regularly consume more calories than your BMTMR allot (and than you burn via daily movement and exercise), you will put on additional body mass (including both fat and skeletal muscle). If you begin to consume less than your BMTMR allot, and/or begin exercising yourself into a negative caloric balance, you will lose weight, typically a combination of fat and muscle (but usually far more fat than muscle, particularly if one lifts weights throughout).
Note: BMTMR = Basal & Total Metabolic Rate
So are all macronutrients equal then? I mean, do all macronutrients convert into ATP at the same efficiency rate?
Technically no they do not. Protein is far less efficient in its conversion to ATP as compared to fat or carbohydrate. Thus, it takes MORE protein to create "x" amount of ATP. Remember, ATP stands for adenosine triphosphate. It is the body's preferred cellular fuel for high-intensity, high-octane activities. In this sense, protein's inefficiency in converting to ATP means a calorie really isn't a calorie after all. (Because) It takes more protein calories to create "x" amount of ATP than if one were creating that same "x" amount of ATP from carbohydrate or fat calories.
Now that that anomaly is out of the way it's best to simply memorize CICO, calories in vs. calories out, irrespective of macronutrient source. This is the most practical, tried and true way to diet scientifically.
So you've established your caloric allotment for metabolic equilibrium and lowered that figure by 10-15%. You've added in 3-4 30-minute LISS cardio sessions per week in addition to 4 weight-lifting workouts. You're beginning to lose weight week in and week out and then your progress slows and eventually stalls. Your body has become accustomed to the lower calories and the extra workload. Unfortunately, aside from supplementing your diet with substances such as Cardarine or Clenbuterol, there is little more you can do outside of dropping calories once more.... (or adding even more cardio).
Over time these successive reductions in calorie allotment lead to a reduction in TSH, or thyroid stimulating hormone. It's the body's way of slowing things down in an effort to maintain homeostasis. To continue improving body composition one mustn't merely lose as much fat as possible, but also must maintain the muscle mass one has - or even build a bit. Now I'll come right out and say it, if you're 6-10 weeks into a strict fat loss diet you're not going to be concerned with building additional muscle unless you're using Testosterone and/or other AAS and PEDs. Even then, if juicing quite a bit, at some point building muscle transitions into preserving muscle. No matter how much you're pinning if you aren't eating enough calories you simply cannot (physiologically) add appreciable lean fat-free body mass.
To boost the body's T3 levels one can supplement directly with T3 (Cytomel) or with pro-active-thyroid T4 (converts to T3 in body; Synthroid). There is supplemental T2 but I advise readers to steer clear of this thyroid analogue. Another way of boosting T3 levels, and a legal, natural way to boot, is by having periodic carbohydrate-rich refeeds and higher calorie days. Have a carbohydrate-rich meal every 3 days if on a lower carbohydrate diet as well as a higher calorie day once every seven to ten days whether on a mixed macronutrient or a lower carbohydrate type diet.
How many meals do you need to eat per day?
While there is potentially some slight advantage to eating several smaller to moderately sized meals spaced evenly throughout the day the science says "when you eat the bulk of your calories makes little to no difference." So if you'd rather have two larger-sized 1,350 calorie meals and then intermittently fast for the rest of your wake-sleep cycle (or "day" whether a 1st, 2nd, or 3rd shifter etc) go ahead. That said, I would personally recommend at least 2-3 whole food-based meals and 1-3 protein shakes per day for best results in the gym. As for weight loss, remember it boils down to CICO: whether you have 10 270-calorie mini-meals or one 2,700-calorie smorgasbord makes practically no difference.
What about enhancing insulin sensitivity and improving glucose metabolism while imparting a nutrient-partitioning effect?
I first learned of the term Glucose Disposal Agent while reading Dan Duchaine's Underground BodyOpus. Dan was recommending an isocaloric diet at one point but I believe he'd moved onto cyclical ketogenic-type dieting by the early to mid-90s - and obviously by the time he wrote Underground BodyOpus. Because catecholamines work better in low (serum) insulin environments and because high levels of insulin in the blood render fat-burning enzymes such as HSL largely inert, it is a good idea to release as little insulin as is necessary/possible. Postprandial serum insulin concentrations share a direct correlation with postprandial (after a meal) blood glucose levels. To help optimize glucose metabolism and loweoptimize postprandial glucose numbers far more efficiently - while also driving nutrient partitioning by enhancing the selective expression of GLUT 4 (on muscle cells and not fat cells), one should consider the use of glucose disposal agents such as Na R ALA and Berberine HCL.
Over time the use of GDAs improves insulin sensitivity markedly, assisting in the significant attenuation of metabolic syndrome. Berberine alone has been shown in some clinical trials to perform as good or better than the popular diabetic medication Metformin. Na R ALA is the most bioavailable form of alpha lipoic acid and you need only 250mg 2-3x/day to reap major benefits. If you use the cheaper form of alpha lipoic acid use 400-700 mg 2-3x/day.
To these two GDAs I would recommend a form of Vanadium, Vanadyl Sulfate. I would also add a form of chromium, either chromium picolinate or chromium polynicotinate. There are scores of various GDA or GDA-like compounds to choose from. For the most bang for your buck start and stick with this 4 part GDA stack before adding additional GDA compounds into the mix.
Note: If you combine the regular use of GDAs with a modified lower or low-carb diet one can literally reverse Type 2 Diabetes, particularly if the disease is in its early onset stage(s).
Maintaining Energy (to train intensely) while on a reduced-calorie diet
When you lift weights getting that all too familiar "pump" feels amazing. Arnold Schwarzenegger once compared it to sexual release - even going so far as to claim the "pump was better than cumming." I would have to disagree with Mr. Schwarzenegger on that, but I will concede that getting a vein-bursting, skin-splitting pump (obviously I'm embellishing: no pump bursts veins or splits the skin) gives one a major short-term motivational boost as well as an endorphin rush. It also feels great and makes one look more muscular and vascular. But getting a great pump while in a major caloric deficit, particularly if one is restricting carbohydrates, becomes difficult to say the least. So how does one boost the body's high-octane "energy" source, ATP, without taking in extra calories?
If you were unaware that ATP can be supplemented directly (orally), now you know. PEAK ATP is a well-known ATP supplement. In addition to supplementing directly with ATP one can also utilize Creatine Monohydrate (or other forms of creatine) to behave as a Phosphate donor. Creatine is stored within the body as creatine phosphate. Creatine phosphate donates its phosphate ring to ADP, or Adenosine Di-Phosphate, creating ATP, or Adenosine Tri-Phosphate. As you know ATP is the body's preferred "high-octane" cellular-energy-medium. Creatine and ATP are both important to high-intensity anaerobic exercise. But what about boosting the glycolytic energy pathway?
The body utilizes glucose and stored glycogen to replenish ATP. When glucose/glycogen is in low supply the body will utilize glycogenic amino acids (in a process called gluconeogenesis) to boost serum glucose concentrations, especially while involved in intense exercise such as weight lifting (bodybuilding). Supplementing (pre-workout) with whey protein isolate and/or EAA/BCAA+Glutamine can help prevent the body from utilizing its muscle tissue as a donor source for gluconeogenically-derived "energy."
Note: Glutamine can increase both hepatic and skeletal muscle glycogen stores (without carbohydrates).
Another thing you can do to enhance fat burning is to increase the proportion of fuel burned as fat during exercise. To achieve this supplement with the PPAR delta agonist Cardarine. Cardarine markedly increases cardiovasculaendurance capacity as well as muscular endurance. You'll be getting a few more reps per set on your higher rep sets and increasing the amount of fat (instead of blood sugar) your body is using while doing so.
Note: Stacking Cardarine with the infamous lipotropic L Carnitine may further enhance each supplement's effects.
Note: I have a separate article written on L Carnitine. See this article to learn everything you would ever want to know about L Carnitine in less than 5 minutes.
What about maintaining the muscle mass you built while in a caloric surplus after you diet your way into a significant negative caloric balance?
The supplement HMB, Beta Hydroxy Methyl Butyrate was over-hyped in the 90s. Everybody was looking for the "next creatine." And HMB showed promise. Then the research trickled in. Initially, HMB appeared to be of little value. Then more and more research poured in. Today we know HMB is most effective as an anticatabolic supplement.
HMB helps ensure the body remains in a positive nitrogen balance, but not by increasing protein synthesis. Rather, HMB reduces the breakdown of muscle mass (protein), and is particularly useful in lower-calorie settings, and/or high-stress situations (including recovery post-surgery and healing from serious burns).
You'll want to use a minimum of 3 grams of HMB per day. Amounts as high as 10 grams or more daily can be costly but are safe (and more effective than lower dosages, which does not necessarily hold true for other dietary supplements).
A second anticatabolic supplement you might consider is Phosphatidylserine or PS. The use of PS is reportedly effective in reducing excessive serum cortisol concentrations. Cortisol, a glucocorticoid, increases protein catabolism. This supplement can be costly to use, however.
Some trainees, gurus and gym pundits firmly believe the conditionally essential amino acid Glutamine is a potent anti-catabolic substance. The research on Glutamine's efficacy for athletes isn't clear; some studies show benefit(s) while others clearly do not.
If you're using appreciable amounts of protein powder (Whey Protein Isolate, Pea Protein Isolate, Caseinate, Milk Protein Isolate) you'll be getting about 4-5 grams of Glutamine (and precursors) per scoop (app 25 grams of protein. Most protein rich whole foods are also rich in Glutamine.
If you're in a caloric surplus (off season mode) then additional Glutamine is essentially a waste of money. Glutamine is best utilized while in the throes of strict dieting, when muscle mass losses are most likely. Glutamine can contribute to the Amino Acid Pool and act as a gluconeogenic donor if need be. Glutamine can also help restock both hepatic and skeletal muscle glycogen stores INDEPENDENTLY of carbohydrates (Glucose). To enhance glycogen replenishment, particularly in the peri-workout period, Glutamine must be taken in very large doses (up to 15-20 grams pre/intra workout & post workout).
Another thing you can do to reduce the loss of muscle mass while dieting is to raise your protein consumption to as high as 1.5 grams per pound of body weight. Of course, you'll have to have a commensurate reduction in calories from carbohydrates and/or fat.
And remember, while dieting to maximize fat-loss your goal isn't to build muscle, but instead to maintain that muscle which you've already built. This means you must take care to avoid overtraining. Not only is overtraining unnecessary at this stage, but it can be extremely damaging to one's physique. You run the risk of injury anytime you step foot in a gym but the probability of injury is geometrically increased if one is overtraining, particularly while on a low-calorie diet. Limit your weekly lifting sessions to no more than 5. Don't go crazy on the volume (# of sets) and stay in the 8-12 rep range most of the time (you can do more or fewer reps but 8-12 is a great rep range for most). You aren't going to be setting any PRs here.
Can you tell us what a sample day of eating might look like?
Let's say you decide on 3 whole-food meals, 2 shakes, and a snack every day. Let's assume your shakes are composed of ultrafiltered skim milk (12 g protein and 8 grams carbohydrate w/ 0g fat per 8oz), 2 scoops whey isolate (40 g protein), a small banana, and 1/2-1 cup frozen strawberries. By themselves, the two protein shakes will supply 130 grams of protein. And remember, at the beginning of this article we said our hypothetical dieter was 200 pounds. Thus your total daily protein goal in grams was 250 grams per day. Hence, you need only consume 120 more grams of protein, divided between 3 whole food meals and your optional snack.
Your total daily calorie and macronutrient allotment breakdown:
Calories: 2,700 Protein: 250 grams, 1,000 Cal Carbohydrate: 310 grams, 1250 Cal Fat: 50 grams, 450 Cal
Note: the caloric/macro breakdown above yields appx 37% protein, 46% carbohydrate, and 17% fat. This differs slightly from the 40/50/10 breakdown we began with but the actual percentages are simply a guide post. If you're more endomorphic you should probably drop the carbohydrates to 37% and raise the fat to make up the difference (or add protein for the same reason). If you're an ectomorph or mesomorph you can handle the 46% carbohydrate level without missing a beat.
Note: Supplemental fats do add additional fat grams (and calories to your daily totals). Thus, your total fat intake will likely be closer to 80 grams per day. You may also take a shot glass or two of extra virgin, cold-pressed organic olive oil 3-5 times per week to increase MUFAs in your diet.
Removing the protein shakes' nutritional values (130 grams protein, 0 grams fat, and roughly 60-120 grams of carbohydrates: one protein shake may be simply protein powder with milk or water and ice) leaves 120 grams of protein, 50 grams of meal-derived fats (excluding supplemental fats) and approximately 190-250 grams of carbohydrates for the remainder of the day. These figures will be spread (evenly or unevenly) over 3 whole-food meals and one snack. This works out to 40 grams of protein, 80 grams of carbohydrates, and about 15-20 grams of fat per meal. Under this scenario, your snack would have to be something like sugar-free jello which has practically no calories whatsoever.
As for how you put together your meals....
Because your list of foods was basic and limited to 15 items you'll have an easy time putting potential menus together. Choose foods from your list and match up their nutritional values to fit the macronutrient and caloric allotment for each of your 3 whole-food meals.
Note: If you need more variety go ahead. The number of different foods you eat has no intrinsic bearing on the results you'll achieve from dieting. I give the 15-item limit to reflect the authenticity of old-school bodybuilding dieting as told by John Romano, the famous bodybuilding author, and for simplicity's sake.
Look up the nutritional value of the various 15 (or more) foods you chose for your diet and write them down on the front page of your diet journal. You're going to want to make use of nutrition labels anytime you deviate from your list of foods. And if you're not accurately eyeing up proper portion sizes you'll want to invest in a food scale. Studies have shown that people who didn't record what they ate often overate far more than what they self-reported they'd eaten. The same goes for people commonly overestimating portion sizes. That's why you're going to record everything you eat and weigh out or measure proper portion sizes.
So how do you know how many calories you should begin the diet with?
There are many useful diet and macro calculators available online. One figure I've come across quite a bit is 15-17 calories per pound of body weight as a good, "average" starting point. For a 200 lb person, this works out to between 3,000 and 3,400 calories per day, which might be a bit high. If consuming even 1.25 grams of protein per pound of body weight that 15-17 cal/lb figure leaves 2,400 "energy" calories to come from carbohydrates and/or fats. Our hypothetical diet above was 2,700 calories with 250 grams of protein for a 200-lb individual.
So the two figures (2,700 cal and 3,000- 3,400 cal are close enough to be compatible and would likely fit any 200 lb hard training individual quite well - but we can't be certain. The only way to do that is to keep a diet journal for a minimum of 7 days where you record every morsel of every foodstuff you consume, each and every day and night. You also tally up your macronutrient totals for each of the seven days. At the end of those seven days, if your weight has remained the same, you have found your homeostatic caloric setpoint.
Add up the total amount of calories consumed over the seven days and then divide the resultant figure by seven. You now have your starting caloric allowance. If you want to gain quality mass you would increase your calories by 10-15%. But, we want to lose fat, so we will cut out starting caloric allowance (homeostatic-setpoint) by 10-15%.
If you simply don't have the discipline to keep a food journal you'll also have trouble keeping track of calories later on in the diet and end up overeating, even if unintentionally. That said, 15-17 cal/lb of body weight is a good average starting range for most lifters.
If you'd like, I'm open for consultations.
Contact me for nutritional, dietary supplementation, and exercise regimen consulting.
Mike Renteria BigMikeRenteria@gmail.com BPVA Summer 2024
Photo: Gunter Schlierkamp, IFBB LEGEND, 2002 GNC SOS CHAMPION (Defeated Reigning Mr Olympia Ronnie Coleman)

Let's get it all out of the way up front. I know, no one asked. No one cares. What kind of A hole can afford to eat at all these places. Yada yada.
The fact is the culinary scene is changing by the month here in St Pete. I view this as a good thing. After reading the 100th question asking where to eat and drink around town I thought I would document some places I've been to around St Pete for those who are interested. I enjoy spending my finite disposable income and leisure time exploring local eats & drinks with good company.
I am in no way qualified to be providing these unsolicited opinions. My opinions are probably all over the place and inconsistent - some will speak to value and others quality. These are in no particular order. There are hardly any chains on this list - I would much rather support local spots. Ready? Let's go.
Three Birds Tavern: Love the vibe of the outside patio. They even have a British telephone booth out there. Solid tavern / bar food. The lamb burger is fantastic. Shepherd's pie is not bad. Servers are so nice and bubbly. Worth it for lunch or brunch. Martini deals on Thursdays (I think they're $5).
Pin on Cafe: My go to lunch spot. Unfortunately they are moving down central a mile but they have fantastic pad Thai and a great value lunch menu, where you can build your own meal. Probably eaten here 30 times. Very friendly staff.
Bodega: If you're into Cuban sammies (don't hurt me but they're not my favorite) then this is the place. I'm told they're fairly authentic. Good speakeasy in the back. More on that below.
Bohemios: New Spanish tapas restaurant off central. Don't let the lingering BurgerFi sign fool you - the food here is exceptional. A tad expensive but good quality. They have been slow since opening but the chef & servers are super nice and love chatting to patrons. The chef is an especially awesome dude and a fantastic cook. Got the lobster cargo, empanadas, flank steak, meatballs, and lamb lollipops. All bangin'.
Frog Pond: Great family spot for breakfast or lunch. No frills / nothing fancy, just a good familial vibe and frogs painted on the walls. Got the BLT and pancakes. Both yummy.
Lure: Pretty cool place, but I still can't figure out what their "thing" is. Is it a sports bar? Billiard Hall? Sushi bar? Apparently it's all three. Surprisingly solid food (including the sushi), good music, fun place to hang out with a big group of friends before a show at the Floridian. Great happy hour and food specials.
Lemongrass: Solid Thai food. Went here for a date, and while that didn't go super well the food was again solid. Not mind blowing. But solid. Did I mention it was solid?
Zaytoon Grill: I love Mediterranean food. I had a kefta kabob, hummus, rice, salad. I admittedly need to try it again. It was decent, I've had much better kabob. But again, want to give it another try. I ordered takeout so can't comment on the place itself but I hear the staff are great.
EngineNo9: I was told this was the "best burger in town". This is false. Well, maybe for the money it is. After having just about every burger on the menu, I can say without a doubt the best burger in town is in fact Left Bank Bistro's Burger. My gawd. I think they sprinkle crack in the brie they put on top. Anyway, this is engine9. If my expectations were lower initially I think I would recommend it as a value play. Good place to watch sports. Jambalaya is meh. Sriracha wings are delicious though. So are the tots.
Tony's Pizza: A very solid pizza place always slinging deals on door dash. They have nice wide, thin slices, similar to NY style.
Gateway Subs: really good subs and creative too. For instance, you can get crushed Doritos on your sammy.
Brooklyn South: Middle of the road sandwiches for the price.
Mangosteen: I've only gotten takeout and thought their sushi was decent. This place and Lure seemed similar in their food offerings. When I walk by the vibe looks pretty cool. They do BOGO deals on door dash too.
Maple Street Biscuit Co: The hangover cure you've been looking for. Great biscuits & gravy. They have this fried chicken biscuit with a pepper jelly type thing and it's... Hang on I need a minute... Utterly delicious. Instead of giving them your name when you order, they ask you a thought provoking question, which is kind of fun (e.g. who in all of history would you want to meet?).
11 Chicks: Great Venezuelan food. Get an arepa and some of those to die for deep fried cheese things. Don't sleep on the 11 Chicks bowl. A little pricey for chicken and rice but the quality is chef's kiss.
Fresh Kitchen: Decently healthy, solid food. Like a healthy chipotle. You're in and out of there fast. If you need a somewhat healthy $12 bowl go here. Also everyone who eats there is somehow a fitness model and/or gorgeous.
Pacific Counter: Also a decently healthy, solid fast casual place serving poke bowls. Staff is super nice. Bring your dog - they will spoil with salmon skin treats.
Hotdog Stand (8th & Central): I haven't caught her name, but she slings awesome street hotdogs and puts a lot of love into the fixings on top. Bring up the TB Lightning or bring your dog and you will be her favorite.
Pia's: I know, it's in Gulfport. Fantastic Italian food. Sit out on the patio if you can - there is a good red/white checkered tablecloth vibe out there. Saw someone get engaged there. It's that kind of place, immersive, familial, and delicious. The shank and lasagna were heavenly.
Paul's Landing: Worth it to check out the view of the pier and pool while at the Vinoy. Grab a drink and some very good American food here with a date, or for brunch.
Sauvignon Wine Locker: Pasta - yes. Wine - fuck yes. Half off bottle deals on Sunday I believe. Definitely a nicer place and a draw for the rich old snowbirds. I hear some local billionaires frequent the place. Kind of a cool entrance, walking down a (safe) alley before climbing the stairs to get to it.
Fortu: Clubby, upscale asian fusion spot. Expensive but also very good. The wagyu potstickers are great. Go here for date night and pay way too much for cool drinks and very good Asian food. But your body will be swaying from the music and sexy vibe.
Social Roost: Fun spot, feels kind of like you're walking into a Great Gatsby party. Creative and delicious dishes and the price is about right. It's loud and social and a high energy place so go with friends or a date on a Friday or Saturday.
Datz: Very solid bar / American / brunch food. I got a fried chicken salad and it was really good. I know there's more to try and I will do so.
Ford's Garage: Great burgers. If you're a car person, it's definitely worth checking out. Even the bathroom has a tire for a sink.
La V: Highly recommend this place. Vietnamese, French fusion. Good Pho, banh mi, and rolls. Get the beef bourgingon- like dish and soak up the broth with a toasty french baguette. Baby, you've got a stew goin'.
Calida: super small but absolutely delicious spot. A husband and wife cook and run the place, and they only have one other server who is equally awesome. They make you feel like family and live to serve people good food. Menu changes often based on ingredients that are in season. Had the short rib, Icelandic fish dish (forget the name), and duck panang. My gawd was it yummy. Great wine list too. Oh, they're only open three nights a week so make a rezzy in advance.
Bavaros: Pretty good pasta, a little pricey for the portion. Was a fan of Bolognese and penne vodka. Fun outdoor vibe with the sidewalk seating. Sometimes I'll bring carry out to cellarmasters.
Pizza Box: super tiny pizza spot but REALLY good meatballs and quality pizza made in a legit pizza oven. Get it with hot honey and a glass of wine.
Left Bank: Lit'rlly the best burger in town. The prices are exhorbinant for what you get, but the quality is hard to beat. $40 for beef bourgingon pissed me off, but again the food is really good. Go here for brunch and sip French rosé, get a croque madam, or take a date here for steak frites.
Il Ritorno: Upscale Italian. For the price, it was decent. Compared to olive garden it's excellent. Liked Bonu better. Pretty upscale spot for a date night. For the money, I think there are better spots. Please don't hurt me.
Bonu: Very refreshing vibe, open and airy and filled with cool lights and plants. Really good menu - lobster ravioli and penne vodka were great. Try some of their more creative dishes as well, you won't be disappointed.
Wild Child: I only went once for a date and I think we walked in after a fryer fire or something. Seriously, when we walked in we were assaulted with an intense funnel cake-like fryer smell and thin layer of smoke. Food was okay, I can't even remember what we got. I will agree to go back and try it again since I keep hearing good things and I'm pretty sure this was a one off experience. The date went well though. Not that you care.
Cassis: Solid French bistro with a restaurant and a quick eats side to it serving ice cream, chocolate, and pizza. Pretty banging.
Bella Brava: Great pizza! Was surprised how good since its in a touristy spot on Beach drive. Good pasta too. I think they have a good deal on Tuesdays or something.
Allelo: Upscale and very high quality Mediterranean food and wine list. Loved this place. Get the octopus, lamb Bolognese, and/or rabbit & glass of red and you won't be sorry.
Shrimp Store: Very good local, fresh seafood + rice, beans type place. Stop by for lunch and try the grouper. Fish & chips and hush puppies are great. Good prices too. Definitely good value.
Teak (Pier restaurant): I know the pier is touristy. But it's also gorgeous. The view of the water from the restaurant is unmatched. You can see Tampa Bay and st Pete skylines really well, watch the sailboats, and small planes fly by. The food is surprisingly good here. It's worth checking out even if you're a local.
Doc Ford's: I'd call this place upscale beach shack food. It's good quality, prices are slightly high as it is a more touristy spot on the pier. Good live music and good vibes.
Trophy Fish: I really enjoyed how fun and unique this place is. It's all outside but kind of covered, and really fun looking at night with all the lights and plants. Big bar you can sit around and you order seafood out of the truck/shack behind it. Have to say it was pretty expensive for what it was but definitely high quality.
The Studio Public House: Come here to see some great British rock and euro futbol memorabilia. Fish and chips are great, as is the shepherds pie.
Hook's on 9th: Sushi & Thai food with a great sushi menu. Great quality for not much money. $10 sushi and/or dishes for lunch. Get some takeout, try the beef bulgogi and a couple rolls. You won't be sorry.
Rumfish Grill (St Pete Beach): they have an awesome floor to ceiling aquarium right in the dining room. It's mesmerizing and a little bizarre watching the (huge) fish swim around while eating their cousin. Good seafood. Worth a visit.
Urban Stillhouse: Very upscale dining and I have to say the quality and experience were well worth the money. The building itself is unimpressive from the outside, yet when you walk in you are transported to the fanciest mountain / lodge / chalet type vibe you can think of. Multi level restaurant serving up great lamb, steak, and sides. Bonus points if you stop by Lolita's before.
Mazarros: A St Pete staple, and very crowded. But really good sandwiches made there and high quality Italian grocery options. Awesome wine room too - sometimes they do tastings. They do cooking classes here but haven't tried them yet. Worth checking out once, there's no place quite like it.
Lolita's: such a cool building they've moved in to, right next to the bike trail. Very artsy vibe since they share the space with Morean. Very creative dishes and cocktails, gorgeous patio on which to enjoy them.
Paradise Grill (pass-a-grille): the beach shack place right on the beach. I don't know how you can beat their grouper sammy, ice cold iced tea, and that beach view steps away from the water.
Ted Peter's: smoked fish isn't my favorite I admit, but even I liked it. I had some of their non-smoked fish and it was banging. Ask to go see where the smoking is done next door, it's a unique way they cook fish there. Been around for 80+ years.
Poppos : I live nearby and have been here a few times. Was described to me as a "local chipotle". I really wanted to like it. It's average. The portions are small for what you pay for. Their bowls, like literally the paper bowl itself, has a huge indent and is raised from the bottom so it fits a lot less food than you'd think. Staff was super kind though.
Drinks/Bar Only:
Intermezzo: This is the date night spot. Lots of love put into each drink. Nice jazz music. Visiting during Christmas is a must as they deck the place out. They're moving right nearby in the coming months.
Cellarmasters: My favorite watering hole in town. By now you know I enjoy wine. This place isn't your typical wine bar - it's divey, hipster, and awesome. Bring a sub or takeout here and listen to the incredibly cool wine staff pick and pour you the perfect glass. They have a great selection of old world for $20-40 a bottle.
No Vacancy: Outdoor Clubby place, usually a good spot for a DJ and to rip shots / crash bachelor or bachelorette parties.
Steve's: cash only no frills/old school bar. Go grab a bud light in a bottle and roll with the sticky floors. A staple on central ave that's been there forever.
Tryst: Decent bar. Had a boat load of tequila there.
The Landing: Pre or post Jannus show it's a must to continue your high octane weekend night with music and dancing. Bathroom lines get real long so wear a diaper or get in line early. Or try to bribe others in line with a fiver.
Bar Chica: If you like craft cocktails, it's a must visit. Classy bar slinging really cool drinks. You walk thru Bodega to get to it.
Lost and Found: Great spot for a drink and live music. Food truck and big backyard to enjoy a drink under the stars. They were playing Terminator 2 on the TV there which shows you how cool the place is.
Enigma: I typically see this suggested (as a joke) to out of towners asking for a low-key place to have a drink. Well, joke's on them. Enigma is so fun. It is a gay bar, but assuming you're progressive enough to deal with that the drinks, music, dancing, and people are fantastic.
It's all culminated in this. My favorite restaurant in town. Bin6South! ... You will spend $100+ and still walk out hungry. It is not a value play. It is a quality play. There are only 6 barstools and one table fitting 6 people. Reservations are not easy to come by. This place is the product of a retired couple who wanted to make awesome food, pour good wine, and have a communal feel for locals. It's not for everyone. But if you like a chef's table vibe, try it. You can shoot the shit with the chef, owner, and sommelier while they serve you amazing food you've never tried and pour you delicious wine. Their venison and pork shoulder are banging. They also have lots of fun culinary and wine events so check that out.
If you like coffee, the following places are a must try for either the quality of their espresso, local art, and/or vibe:
The Shop & Coffee House
Black crow
Intermezzo
Book & Bottle
Kawha
Bad mother
Fray's donut house for donuts and breakfast sammies too
Bonus Tampa restaurants:
Oxford Exchange: A Harry Potter feeling to it with good brunch food. It has a library quality to it, you feel like British royalty eating here. Great place for a cheeky day glass of rosé or bubbly. Take a walk along the river walk before or after.
Berns: A must try. It's been there for 80+ years. The building itself has such cool decorations and pictures on the walls, and each room has a different theme. While their steak is just okay, for the price comes with French onion soup and onion straws. The best part of Bern's is their wine list. My gawd. They have over 500,000 bottles on site and more in their other building / cellar. I think it's the largest restaurant owned wine collection in the world. Because there are so many bottles, they often can't keep up with pricing for all of them. We got three different bottles from 1975 - 1987 for under $50 each. Their dessert room, cellar tour, and kitchen tours are a must. Check out my post history as I have something in there from the wine subreddit.
Oh and not in Tampa but best Chinese food around is Zom Hee in Seminole. Get their NY strip dish. It's banging. Cool old school spot.
Places I want to try: Rococo, Beau & Mo's, El Cap, Cappy's, Harvey's, Sammy's, Hookin' Ain't Easy, The Chattaway, Brick & Mortar, naked farmer, violet stone, Jack's London Grille, Bascoms, food trucks (Go Stuff Yourself), Nueva Cantina's fundido burger, eat art love, German Knodle, Ceviche, The Burg, Sara's Kebab House, Baba / Barbouni
Agree? Disagree? Any other places you'd add to the list? I will likely keep editing this post as other places pop in my mind that I've forgotten, and/or I eat somewhere new. Cheers.

Eating out definitely makes it harder to stay within your macros without messing up your diet. Obviously cheat meals are allowed but when you're eating out multiple times a week, you need to rly choose your food wisely. It takes me forever to order at restaurants bc I contemplate and then always end up regretting what I order. Sometimes it's good to plan ahead so you've got some healthy meal options up your sleeves!
What are some of your favorite meals/substitutes at restaurants that's filling but also low calorie, high protein and tasty? Anything asides from a salad with grilled chicken.
Here are some of mine:
Vietnamese restaurant
Fresh spring rolls (goi cuon) - without the vermicelli - add extra shrimp and pork for more protein - add extra greens - replace hoisin sauce with nuoc mam (mixed fish sauce) for less sodium
Pho - less pho noodles - add steamed brocolli - add extra meat - add lots of steamed beansprouts
Bun - less vermicelli - extra meat - extra veggies
Korean restaurant
Korean bbq - eat less/no rice, protein should be filling enough
Tofu soup (with beef) - eat less/no rice, tofu/beef should be filling enough
Sushi - sashimi - rolls (limit the sushi rice)
American - chicken/steak/salmon with grilled or roasted vegetables - burgers (eat one bun) and extra lettuce/tomato, less sauce
Breakfast - poached eggs w/ avocado (or salmon) smoked salmon - eggs w/bacon, sausage (not the healthiest but it's keto) - omelete
I'm looking for more healthy food options from other cuisines, does anyone have any ideas?

Last night, I was invited out to an impromptu dinner by my roommate and a friend who happened to be visiting. Instead of rejecting the invite, I opted to go along, because I hadn't seen the friend in months, and I had the calories to spare.
Once we were at the chosen restaurant, all looking at our menus, I got stuck deliberating between an order of chicken wings and a chicken salad. Not knowing how many chicken wings were in the former (seriously, who forgets to list how many wings are included in a wing basket?) or how many calories would be in the sauce, I opted to go for the salad, as I figured that would be a lot easier to guestimate.
The salad in question was offered in either a "half" for 10.99 or a "full" for 12.99. I went against my money-saving instincts and chose the half, because I knew I'd probably overeat if I chose the larger option.
Well, I'm glad I did. Because, after I'd added up all the ingredients in this "half" a salad - which was more like 1/3 the size of my roommate's "full" salad - it came out to just shy of my daily caloric budget! (I had around 20 calories to spare for all of yesterday, but I just wrote those off as possible errors in calculation, anyway.)
Side note, here. It's absolutely crazy to me how predatory this type of pricing structure can be. For $2 more, I would have been given nearly 3x the food. Instead of a 630 calorie salad, I'd probably been given close to 1500 or 1800 calories. For just just $2 more. That's absolutely absurd. But anyways...
I don't go out much. I could have easily stayed at home and cooked the pork chops that I will cook tonight. But I'm now proud of myself for realizing it's not a choice between my diet and my friends. Last night's venture made me realize that there will always be healthier options that fit my diet (keto) and caloric budget, even if I hadn't specifically planned for it!
I'm kinda curious if others have noticed this kind of thing when out in the wild. Have you gone against your instincts and chosen the less economical option because it fit your caloric budget? What restaurants do you steer clear of due to outrageous pricing structures like the above?

I was thinking about this this morning, and then more so after seeing some other posts today.
This morning I finally saw some weight loss after about 3 weeks of the same up and down +/- 2 lbs. Then I realized I’ve lost 20 pounds since the start of March! I’ve turned back the clock on my weight by over two years. That’s a HUGE accomplishment for two months! If I average 10 pounds a month, that’s 100 pounds lost by Christmas. Now, I’m absolutely not expecting to see that kind of loss. But I think understanding stops and starts are part of the journey and not letting weight loss consume my life will be a win.
I am counting calories but only at about halfway to the average daily intake I will need to manage for my goal weight right now. Trying to gradually lower my intake. I’m also not obsessively counting like I have in the past. For me, that feels like disordered eating and is unsustainable. So I don’t use a measuring spoon to sugar my tea. (Fake sweetener makes me sick) And I don’t calculate every drop of olive oil that goes into my stir fry. But I do weigh snack portions, and im being honest about myself with what’s really 1 serving of pasta. I’m trying to prioritize healthier choices, like always having a side salad and less potato’s than vegetables on my plate. And 95% of the time my cravings and crazy desire for fried or sweet food is gone. There have absolutely been days where emotions took over and if I didn’t get X food someone was gonna die…but for the most part emotional stress fueled meal choices have dropped. I’ve noticed for the first time in my life getting a size small doesn’t stress me out with the desire for a large. And my portion sizes have definitely shrunk. I can’t eat two slices of pizza anymore and if I get a burger, I almost definitely will only eat half. I’ve also had a few special occasions that I didn’t alter or make any changes too. Life is too short and the world is too sad for you to have an asparagus birthday cake (yes, I’ve seen it). But I don’t have to have a cupcake when the office offers them just because they’re there. And for the love of God, I will never eat another rice cake for the rest of my life and neither should you unless you like it.
Next goal is more movement. I haven’t been prioritizing that at all and I know it’s necessary to do more than a little walking on the days I commute or hike on weekends. We are consumed in a very stressful home renovation/moving dad in with us project, so I haven’t had the emotional or physical energy to add in workouts. But I think making changes slowly will help new habits stick anyway.
But when I go on vacation, or to an amusement park, or a holiday rolls around, im going to live my normal life that includes ice cream and steaks and funnel cakes and fries… I will not limit myself on Thanksgiving or Christmas. I think the key to my success will be not treating every day in December like it’s Christmas.
I also very much believe this medicine works best, or at least most dramatically, when you have lots to lose. So don’t get frustrated when you don’t see such fast lost. Think in terms of percentage. I’m not yet to a 10% weight loss.
And for anyone curious about details:
I’m on 1am 1pm. I feel like my anxiety and depression are under control and though I haven’t had a total food noise loss, I think it’s better, but I can’t say I was paying attention to food noise before. Emotional eating is definitely lessened. I will increase the dose if/when I feel like effectiveness is waning. I am on the brand-name that I got through the online program but now I have a new Doctor who said she will gladly take over my prescription if necessary.
My goal weight is 199lbs. I know there are some of you who are near that number as a starting weight. But I haven’t been at the “ideal weight” for my height since I was 13. That weight is neither sustainable for me or I think medically necessary. I was a champion Irish dancer and professional theatre performer at 200. Even at my current weight I can do technical hikes, I swim over 30 miles a summer in open waters, yoga regularly, and my health stats are all fine. I just noticed in the last two years I don’t physically feel great moving anymore. And for the first time in my long plus size life I don’t like my face. That’s my motivation for change.
Side effects: the first two weeks was a lot of upset stomach and a fishbowl brain sensation. Those have gone away and I take my pill on an empty stomach. Now I can’t read my phone in a moving car as easily as before , it makes me queasy. Almost daily I get a minute or two of ear ringing. And in the last two weeks I have been experiencing dizziness and near fainted twice. This is obviously most concerning, it could be a combo of not drinking enough that day or allergies. Sometimes the head pressure is intense and one day it was a horrible ear ache. We are obviously keeping an eye on this. if it gets worse or doesn’t go away, I might have to discontinue use, but I sure hope it isn’t caused by Contrave. As long as the dizziness isn’t related to the medicine, I have to say, I found the side effects bearable after the first week to almost not noticeable.
I only weigh myself once a week. I try to be on the same day, but if I feel that I am retaining water or had a meal the night before that, I know was dense or salty i weigh in the next day. And if I had a week with one or more high calorie “junk” food days I will skip a week on the scale just so I don’t see a small increase and then feel guilty or sad.
I hope my (very long) two month reflection might be helpful to some one. Please don’t feel discouraged if this medicine isn’t right for you, but also, please love your body no matter your weight and don’t think your weight is a reflection of your worth or morality. There’s no such thing as good food or bad food it’s just food and you don’t have to earn or deserve food either. And no matter how much we tell ourselves, losing weight may improve your physical health, but probably won’t change your life, so don’t wait until you are maybe an arbitrary number on a scale to start living it.
So focus on how you feel, and focus on your health, and what your body is telling you. And if you have a doctor, whose only medical advice is to lose weight no matter what your complaint is, or isn’t, please get a new doctor.

9th instead of 9nd lol Sorry ! It's your friendly neighborhood deal hunter back at it again with your weekly grocery deals.
This week's got some seriously good finds to keep your wallet happy and your fridge stocked. Here's what caught my eye:

Farm Boy

• Atlantic Snow Crab: $7.99/lb - Looking for a fun seafood option? Snow crab is a delicious treat that would be perfect for a special dinner!
• Boneless Skinless Chicken Thighs: $5.99/lb (Save $2.60): This is a great deal on chicken thighs! Save money on this versatile protein.
• Vidalia onions: $1.88/lb - Ugh, this Vidalia onion price is a bummer. While they're my favorite onion too, almost $2/lb is pretty steep, especially when regular onions are much cheaper.
• Cucumber: $0.99 each - This is a great price on cucumbers! Just be sure to keep an eye out for even better deals.
• Deli - Chicken breast roast (Maple Lodge): $2.49/100g - This is a good deal on pre-cooked chicken breast from the deli. Perfect for easy meals!**
• Liberté Greek Yogurt All varieties: $5.88/each Save $2.11- Liberté Greek yogurt is on sale, but the price isn't dramatically lower.
• T-Bone Grilling Steak: $17.99/lb, save $4 - There's a discount on T-bone steaks this week, but they're still a splurge.

Food Basics

• Chicken breast (boneless skinless, Maple Lodge): $4.98/ lb - This is a good price for chicken breast! Stock up while it's on sale.
• Atlantic salmon: $10.88/lb - This is a fair price for salmon, not a steal, but not outrageous either.
• Carrots & Onions: $1.25 2lb/bag - This is an awesome deal on both carrots and onions! Great for stocking up on these kitchen staples.
• Broccoli: $1.25/crown: This is a great price for broccoli! Perfect for adding some greens to your meals.
• Mini cucumbers: $1.99 6-pack - This is a good price for mini cucumbers!
• Apples (various): $2.98 3lb bag - This is a fair price for apples, but be sure to choose a variety that stores well.
• Lemons: $2.98 2lb bag - This is a fair price for lemons.
• Oranges: $1.88 3lb bag - This is a fantastic price for oranges! Only 60 cents a pound!
• Blueberries: $1.88 half pint - This is a good price for blueberries!
• Mango: $0.67/each - Wow! This is an amazing price on mangoes! I haven't seen them this cheap in months. Stock up if you love them!
• Cantaloupe: $2.98/each - This is the typical $3 melon price.
• Mini watermelon: $3.98 each - This is a great price for a small watermelon! Perfect for a refreshing summer treat.
• Corned beef (Hereford): $2.98 340g/can - This isn't the most exciting ingredient, but it's a good idea to have a can or two on hand for a quick meal.
• Tofu (Fountaine santé): $5.00 for 2x 400g packs - This is a good price for tofu! At $2.50 per pack, it falls right in the "nice average" range.
• Silk plant bev: $2.88 1.74-1.89L - This is an excellent deal on Silk plant-based beverages! Usually these cost around $4-5, so under $3 is a steal.

Freshco (price matcher)

• Chicken breast (boneless skinless): $10.00 4-pack - Be careful with this chicken breast deal! The price per pound might be higher than advertised. Make sure to weigh the package before you buy it.
• Sweet peppers: $3.99 4-pack - This is an average price for sweet peppers. It's not a steal, but it's not a bad deal either.
• Hothouse tomatoes: $0.99/lb - This is a fantastic price on hothouse tomatoes! Stock up while they're on sale.
• Corn: $2.00 for 5 ears - This is an excellent deal on corn! At only 40 cents an ear, it's much cheaper than usual.
• Celery: $2.99 per head - This is an okay price for celery. Some places charge more for larger heads.
• Bok choy, Napa, Flat Cabbage: $0.99/lb - This is an amazing price for bok choy and napa cabbage, and a fair price for flat cabbage. I recently made a delicious bok choy salad, you should try it!
• Green onions: $0.99 per bunch - This has become the standard price for green onions.
• Ginger: $1.99/lb - This is a good price for ginger, which often costs around $3 a pound.
• Garlic: $1.29 5-pack - This is a nice deal on garlic!
• Asian pears: $1.88/lb: This is a good price for Asian pears, especially for a more unique fruit. You can find them even cheaper in season.
• Apples (Gala): $1.49/lb - This isn't a bad price for Gala apples, but it could be a little better. Ideally, you'd find them around $1.25 a pound.
• Brick cheese (Armstrong): $4.44 400g bar - This is a nice deal on brick cheese! You can get it for under $5.
• Silk Beverage, select varieties: $3.49 1.74-1.89L - This is a nice discount on Silk plant-based beverages! They're down from around $5 this week.

No Frills (price matcher)

• Chicken drumsticks: $1.87/lb - This is an okay price for chicken drumsticks. While I'd prefer whole legs at this price, it's still a fair deal.
• Atlantic Salmon: $9.77 per lb - This hits that sweet spot of around $10 per pound for salmon.
• Corn: $0.33 per ear - This is a fantastic price for corn! Stock up and enjoy some fresh summer corn.
• Potatoes (Red, Yellow, Russet): $4.99 10lb bag - This is a fair sale price for potatoes, especially considering they can easily cost over $7 these days.
• Blueberries: $1.99 full pint - Another great deal on blueberries!
• Pears (Bartlett): $0.88/lb - This is an awesome price for Bartlett pears!
• Milk (Neilson): $4.88 4L bagged - This is a great sale price on milk, considering the usual price is around $6-7.
• Canned tuna (Ocean's): $0.99 170g - Heads up! There seems to be some confusion in the flyer this week with multiple canned tuna options. This Ocean's brand is only 99 cents, but there's also a Clover Leaf and another Ocean's brand at different prices.

Real Canadian Superstore (price matcher)

• Beef sirloin tip roast or steaks: $4.99/lb - This is a great price on sirloin tip! It's not clear what grade the meat is, but the reviewer thinks a roast would be a better choice for a more tender result than steaks.
• Chicken breast (bone-in, skinless): $3.99/lb - This is a good price for bone-in, skinless chicken breasts. The reviewer actually prefers bone-in chicken because it adds flavor and moisture during cooking.
• Asparagus: $2.99/lb - This is a good price for asparagus, although it can sometimes go even lower.
• Mini cucumbers: $4.00 11-pack - This isn't the best deal on mini cucumbers. You're basically paying for an extra cucumber compared to the smaller packs that are on sale elsewhere.
• Sweet peppers: $3.50 4-pack - This is a great deal on sweet peppers!
• Vidalia onions: $5.99 3lb/bag - Cheaper At Farm Boy but I’m not impressed with the price.
• Potatoes (Imperfect): $6.00 15lb/bag - This is an excellent deal on imperfect potatoes!
• Grape tomatoes: $6.00 907g shell - This is a great price on grape tomatoes. The reviewer recommends freezing any extras you don't use right away and using them for stocks or soups.
• Strawberries: $3.98 2lb shell - This is a great deal on strawberries!
• Pineapple: $3.00/each - This is a good price for pineapple, although $2 is a better target price.
• Cantaloupe: $3.00/each - This is a decent price for cantaloupe, and it's not worth going out of your way to find a slightly cheaper one.
• Honeydew and Mini Watermelon: $4.99/each - These melons aren't a terrible price, but there are better deals out there.
• Brick cheese (No Name): $4.99 400g bar - This No Name brand brick cheese is a bit pricey at $5.
• Deli - Ziggy's Beef deli: $2.50 per 100g - This is a consistent price for decent quality deli meat from Ziggy's.
• Canned tomatoes (PC Blue Menu): $1.59 796ml can - This is a good price for canned tomatoes, although you can sometimes find them for a little cheaper.
• Flour (Robinhood, Five Roses): $11.99 10kg bag - The reviewer recommends keeping a 10kg bag of flour and some quick rise yeast on hand for making your own bread. It's a great skill to learn and can save you money in the long run.

Sobeys

• Chicken breast or thighs (boneless skinless, Compliments): $5.88/lb - This is a fairly typical price for boneless, skinless chicken breasts or thighs. It's not the cheapest we've seen, but it's still a decent price.
• Chicken breast or thighs (boneless skinless, no antibiotics, Compliments): $6.99 per lb - It's interesting that the antibiotic-free chicken is $1 more per pound. It would be good to see if this price difference is consistent across other stores and brands. An extra dollar for antibiotic-free doesn't seem like a bad deal.
• Beef brisket: $5.99/lb - This is a good price for AA grade beef brisket.
• Beef eye of round: $6.99/lb - This is a large cut of beef that can be versatile if you know how to cut it against the grain. You could easily get cubes, strips, and even marinating steaks out of this.
• Scallops: $21.99/lb - Scallops are usually a pricier item, and while I wouldn't normally recommend them at this price, Farm Boy's price is actually pretty good compared to others which can be as high as $32/lb. Here, you're basically paying $3 for 2 scallops.
• Cucumbers: $0.99/each - This is a good price for cucumbers, although it's not quite the best deal we've seen (some sales have them as low as 50 cents).
• Red vine tomatoes: $0.99/lb - This is a fantastic price for red vine tomatoes!
• Brick cheese (Compliments): $4.99 400g - The classic $5 brick cheese! This is a good price for Compliments brand brick cheese.

Walmart

• Whole chicken: $1.94/lb - This is a great price on whole chicken! It brings the price closer to what you'd pay for those pre-cooked chickens at other stores.
• Vine tomatoes: $1.94/lb - This isn't the best deal on vine tomatoes, we've seen them for under $1 a pound recently.
• Green peppers: $1.94/lb - This is a fair price for green peppers.
• Zucchini: $1.94/lb - The price for zucchini is a little high, but it's the same as most other stores this week.
• Eggplant: $1.94/lb - Similar to zucchini, the price is a little high, but in line with other stores.
• Green onion: $0.94 for 2 - This is a fantastic deal on green onions! They're usually around $1, so this is half price!
• Cilantro bunch: $0.94 for 2 - Wow, this is a great price for fresh cilantro! Bunches can vary in price, but this is a steal.
• Mango (Red or Ataulfo): $0.94 for 2 - This is an awesome price on mangoes! Stock up and make some delicious mango salsa!
• Brick cheese (Armstrong): $4.94 400g bar - This is the classic $5 brick cheese!
• Frozen veg (Great Value): $2.47 500-750g - Here's a reminder to keep an eye out for frozen vegetables at this price point. Frozen veggies like corn, peas, and string beans are a great value and often just as nutritious, if not more so, than fresh produce because they're frozen at their peak freshness.
• Olive oil (Sapurito): $11.94 1L bottle - This isn't a huge discount, but it's still 20% off the regular price, which is like getting one liter free when you buy four!
• Butter (Gay Lea): $4.94 454g bar - Butter is still expensive, but at least it's not $7-8 anymore.

Costco

• Previously Frozen Sockeye Salmon Fillet ( Wild):. $5.00 OFF
• Australian Rack Of Lamb: $5.00 OFF
• Mini Babybel Original: $13.49 - Save $3.50
• The Laughing Cow Cheese 535 g: $7.59 - Save $2.00
• Blackberries - Sweet Karoline 340g: $5.99 - Save $2.00
• Gain Cold Water Liquid Laundry Detergent with Oxi: $17.49 - Save $3.80
• Finish Quantum Ultimate Plus Dishwasher Detergent Pack of 96 tablets: $17.99 - Save $6.00
• Ecos Earth Friendly Liquid Laundry 225 Washloads : 16.99 - Save $5
• Purex Cold Water Ultra Concentrated Laundry Detergent 250 wash loads : 17.49 - Save $4.50
• Cashmere Premium 2-ply Bathroom Tissue 40-pack: 19.99 - Save $5
• Cascade Power Clean Dishwasher Detergent 115 ActionPacs : 18.49 - Save $4.50
• Finish Quantum Jet-Dry Ultra Rinse Agent 315 washes : $9.99 - Save $4.50
• OxiClean Max Efficiency Stain Remover 275 loads : $16.99 - Save $5.50
• Dawn Ultra Platinum Advanced Power Dishwashing Liquid 2.66 L : $10.99 - Save $3.00

P.S. Let me know if you find any other amazing deals at Costco – always happy to share the savings!
Same list on Google Drive https://docs.google.com/document/d/1NyO9pEeccnbhYv6_XL9gcvf7odkkGhRzClWs9g1hKhg/edit?usp=sharing

(As always, flyers are out Wednesdays, most store sales for the new flyer start on Thursdays)
Adonis

• Chicken breast (boneless skinless) - $5.99 per lb -- Fair price for chicken breast and a common price at Adonis. Lower is definitely possible, where $4.50/lb is a "best target".
• Chicken legs - $2.49 per lb -- Fair price for chicken legs and a common price at Adonis. The stock-up price target is about $1.50/lb.
• Fresh Sea Bass (free cleaning) - $6.88 per lb -- Nice! Fresh fish!
• Red Sea Bream (free cleaning) - $9.99 per lb -- Ohh, more bream this week! Nice to see!
• Shrimp skewers - $0.99 each -- Ad is a little unclear, but if these are 99c a skewer, that ain't bad!
• Red vine tomatoes - $0.99 per lb -- Excellent price for tomatoes!
• Flat cabbage - $0.99 per lb -- Good price for cabbage.
• Cucumber - $0.99 each -- Great price for a cucumber, but watch out for other deals.
• Blueberries - $2.99 full pint -- Good price for a full pint.
• Boursin cheese - $4.99 150g pack -- Nice!
• Jarlsberg - $9.99 300g -- Decent. We've seen Jarlsberg go as low as $2/100g.
• Camembert (Le Rustique) - $9.99 250g -- Fair price if it's really good camembert. You can score deals on soft cheeses like this that can swing that price down to about $2.50/lb, but it's rarer and rarer these days.
• Brie, triple cream (l'Extra) - $9.99 300g -- Fair price for really good brie.
• Deli - Havarti (Casetelo) - $1.99 per 100g -- Great price for havarti. Tasty stuff in a nice sandwich!
• Deli - Beef bologna (Solmaz) - $1.49 per 100g -- Cheap deli!
• Deli - Chicken breast (Alzahraa) - $1.29 per 100g -- Cheap deli!
• Deli - Turkey breast (Schneiders) - $1.99 per 100g -- Great price for medium-brand deli.
• Deli - Prosciutto (San Daniele) - $2.79 per 100g -- Great price!
• Produce Price Rating: Medium, but always has well-priced chicken, the deli meat sale rotations are always fantastic, and just the overall variety of goods is refreshing. Personal favourite store.

Farm Boy

• Atlantic Snow Crab - $7.99 per lb -- Fun seafood option. Definitely a treat, but might make for a nice dinner!
• Bacon (Leadbetter) - $3.99 375g pack -- Not the cheapest option in bacon, but it's a step up from value-brand bacon.
• Vidalia onions - $1.88 per lb -- Ouufff, that hurts my feelings. Vidalias are my favourite onion, but at nearly $2/lb when regular ones shouldn't go over 80c/lb, it's a tough one to swallow...
• Cucumber - $0.99 each -- Great price for a cucumber, but watch out for other deals.
• Deli - Black Forest Ham (Brandt) - $1.99 per 100g -- Good deal on good ham!
• Deli - Chicken breast roast (Maple Lodge) - $2.49 per 100g -- Good deal on nice deli.
• Produce Price Rating: High

Farmers Pick (can be a little late on their flyer) (https://www.farmerspick.ca/flyer-specials)
Food Basics

• Chicken breast (boneless skinless, Maple Lodge) - $4.98 per lb -- Good price for chicken breast!
• Bacon (Leadbetter) - $3.88 375g pack -- Like the Leadbetter's at Farmboy, it's step-up bacon, and it's a good sale price.
• Atlantic salmon - $10.88 per lb -- Fair price for salmon.
• Carrots - $1.25 2lb bag -- Awesome!
• Onions - $1.25 2lb bag -- Awesome!
• Broccoli - $1.25 per crown -- Great price!
• Mini cucumbers - $1.99 6-pack -- Nice! Good price!
• Apples (various) - $2.98 3lb bag -- Fair price for apples, but mind the type you buy. Some varieties bruise up easily and you could easily lose a few soldiers if not careful.
• Lemons - $2.98 2lb bag -- Fair price for lemons.
• Oranges - $1.88 3lb bag -- Great price for oranges!! That's 60c/lb!!
• Blueberries - $1.88 half pint -- Good price for blueberries. About 1.50-175 for a half-pint is good.
• Mango - $0.67 each -- Wow! Haven't seen a 67c mango in months!
• Cantaloupe - $2.98 each -- Good ol' $3 melon.
• Mini watermelon - $3.98 each -- Great price for a small watermelon!
• Corned beef (Hereford) - $2.98 340g can -- Not the most exciting ingredient, but it's good to have one or two cans in the pantry.
• SPAM - $2.98 340g can -- Same as the corned beef.
• Smoked ham (Selection) - $8.00 675g toupie -- That works out to just about 1.18/100g, which is a good rate on ham for sandwiches, or frying up for a meal.
• Tofu (Fountaine santé) - $5.00 For 2x 400g packs -- Good price for tofu. $2.50 for 400g is "nice average". If you're paying $2, it's a good deal. $3+ and you're either outside of town, or you're paying for a special brand or dessert tofu.
• Silk plant bev - $2.88 1.74-1.89L -- Excellent deal on the Silk stuff. This is commonly $4-5 per jug, Under $3 is a good deal.
• Produce Price Rating: Low to medium low

FoodLand

• Pork chops (loin cut) - $2.99 per lb -- Fair price for decent cuts of pork. Given these are boneless, you're a meat gavel away from schnitzel.
• Chicken breast (boneless skinless) - $5.88 per lb -- Fair price for chicken breast. Lower is definitely possible, where $4.50/lb is the a "best target".
• Beef cross-rib roast (AAA) - $7.99 per lb -- Fair price for beef, but not my price-point. I prefer to see at least $6/lb before I start entertain these cuts and products. Though, I'm maybe a poor judge as I'm not really a fancy steak kinda guy. But, that's also how I save tons of cash. As the saying goes, the customer is always right in matters of taste!
• Atlantic salmon - $10.99 per lb -- Fair price for salmon.
• Brick cheese (Compliments) - $5.49 400g bar -- Not the best price for cheap brick cheese, but it's ok. It's at least 50c my standard go-to rate. But Foodland isn't an "in-town" brand, so the price scales higher as you move out of dense city areas.
• Luncheon meat (Holiday) - $1.99 340g can -- I think this is similar to SPAM, but I've never had it personally.
• Produce Price Rating: Medium-high to high.

Freshco (price matcher)

• Chicken breast (boneless skinless) - $10.00 4-pack -- Marge Simpson grunts, these products are deceiving. Throw these on the scale and make sure they're at least 2lb.
• Smoked sausages (Compliments) - $7.99 900g pack -- These come in a couple of different flavours, including "bacon cheddar". Works out to $4/lb, which ain't bad. I think these are pre-cooked as well. You can score good raw sausage for about the same price or just a bit more, but it'll be much tougher to find.
• Sweet peppers - $3.99 4-pack -- Fair price. Not the best, but not the worst either.
• Hothouse tomatoes - $0.99 per lb -- Excellent price for tomatoes!
• Corn - $2.00 for 5 ears -- Excellent! 40c an ear!!!
• Celery - $2.99 per head -- Ok price for celery. Lots of places charge $4 for nice big heads of celery...
• Bok choy, Napa, Flat Cabbage - $0.99 per lb -- Amazing price for choy and napa, fair for cabbage. The other day, I made a choy salad with a little light dressing. Super tasty.
• Green onions - $0.99 per bunch -- $1/bunch is basically the new normal when it comes to green onions.
• Ginger - $1.99 per lb -- Good price. You'll often find it more in the $3/lb range.
• Garlic - $1.29 5-pack -- Nice!
• Asian pears - $1.88 per lb -- Nice! Not bad for a fancier fruit. In season, you can score these easily under 1.50/lb
• Apples (Gala) - $1.49 per lb -- Not bad for a good apple, though it's still a bit high. 1.25/lb would be the better rate. But, short of sending your kids off to school with a head of bok choy in their lunch, I don't know what we're supposed to do here...
• Brick cheese (Armstrong) - $4.44 400g bar -- Nice! Sub-$5 brick cheese!
• Silk plant bev - $3.49 1.74-1.89L -- Nice little sale price. Down from about $5 this week.
• Carole's Japanese Cheesecake - $8.88 500g cake -- All I can think of is Charlie from It's Always Sunny, in the mail room freaking out about Pepe Silvia, and how there's no Carole in HR.
• Dr Oetkey pizzas (Ristorante) - $4.49 whatever -- Dude, what happened to these?! They used to be, like, $2-2.50 in 2020.
• Produce Price Rating: medium low (more on the medium side)

Giant Tiger (*note the VIP prices; sales begin today) (price matcher)

• Chicken breast (boneless skinless) - $6.97 500-818g -- Aaahhhh boyyyy! Freakin' lotteries again. Limit of 5. Assuming there's 650g in a pack, that'S 1.5lb for $7, which is about 4.66/lb, which is good. Find a scale and check the weights!
• Bacon (Olymel) - $3.88 375g pack -- Like the Leadbetter's at Farmboy, it's step-up bacon, and it's a good sale price.
• Breakfast sausage (Olymel) - $3.88 375g pack -- Not feeling bacon, you can swap out to sausages.
• Celery - $1.88 per head -- Great price, but careful, these are often smaller heads. Two of these is about the same as one big $4 head at Basics, for example.
• Iceberg lettuce - $1.88 per head -- Good price for lettuce!
• Green onions - $1.88 per bunch -- This may sound pricey, but I found the bunches have suffered some shrinkage. Last I went to GT, these were bigger bunches. Mind your step when it comes to green onions, I guess.
• Salad kit (Dole) - $1.97 340g bag -- Great price for a salad kit. These can range easily into the $4 range. In fact, Basics has them for $4 this week. So, consider these half-price salad kits.
• Mini cucumbers - $1.97 6-pack -- Nice, $2 is a good rate. We were seeing $4 6-packs some weeks (though, I doubt we've seen the end of those days...)
• Apples (Royal Gala) - $2.88 3lb bag -- Good rate on galas. On that $1/lb target.
• Lemons - $2.88 2lb bag -- Fair price for lemons.
• Clementines - $2.88 2lb bag -- GREAT price for clementines!
• Cream cheese (Lactantia) - $2.47 250g bar -- Great price! Can often range into $4 for the same bar.
• Dr Oetkey pizzas (Ristorante) - $4.97 whatever -- What the... How did it get worse from Freshco to GT....
• Produce Price Rating: Generally on the low side.

Green Fresh Supermarket (Vanier) (check https://greenfreshottawa20.wixsite.com/greenfreshottawa) * Produce Price Rating: Usually very competitive, catering to Asian cuisine. Warning: their newest sales start on Fridays - so this is a late advertising of their sales.
IGA (price matcher)

• Lobster - $8.77 per lb -- Scene Member Price.
• Bacon (Mere Michel) - $3.99 375g pack -- More $4 mid-range-ish bacon going around.
• Greenouse tomatoes - $0.99 per lb -- Nice! Another great $1/lb tomato deal!
• Blackberries - $1.44 half pint -- Scene Member Price.
• Brick cheese (Armstrong) - $3.99 400g bar -- Awesome!
• Dr Oetkey pizzas (Ristorante) - $3.47 whatever -- Bon, criss! And even then it's still too pricey for show shitty these pizzas are. What's a walk-in special at a pizza place these days?
• Produce Price Rating: Medium

Independent

• Beef brisket - $4.99 per lb -- Awesome price for beef brisket.
• Chicken breast or thighs (boneless skinless) - $4.99 per lb -- Good price. Go for the chicken and get out.
• Pork tenderloin - $3.49 per lb -- Fair price for tenderloin.
• Avocado - $2.49 each -- You know, you wanna give them the benefit of the doubt, but at 2.50 for an avocado, it better be big enough to kill a man, whether eaten or via bludgeoning.
• Blueberries - $2.77 full pint -- Awesome price!
• Brick cheese (Black Diamond) - $4.88 400g bar -- Sub-$5 cheese is always welcome.
• Produce Price Rating: fairly high with few exceptions

Loblaws

• Pork tenderloin - $3.49 per lb -- Fair price for tenderloin.
• Asparagus - $2.99 per lb -- Not bad for asparagus. We've seen better, but it's also not $4/lb we can commonly see.
• Salad Kits (PC) - $11.00 for 2 300g-ish -- We had mentioned earlier that GT has Dole-branded kits, same size, for $2. At $2, Dole could spit in my salad, and I still wouldn't look at these PC kits.
• Bok choy - $2.99 per lb -- Freshco has theirs for 99c/lb.
• Strawberries - $1.99 454g shell -- Awesome price for strawberries! Let's hope the quality is there. Sometimes cheap is cheap for a reason.
• Brick cheese (Black Diamond) - $4.88 400g bar -- Sub-$5 cheese is always welcome.
• Produce Price Rating: fairly high with few exceptions

Provigo

• Atlantic Lobster (live) - $7.99 per lb -- Good price on lobster.
• Beef striploin steak - $7.88 per lb -- Good price on steak, but no indication of the grade.
• Chicken legs - $2.49 per lb -- Faiaverage price for chicken legs. Same as Adonis.
• Strawberries - $2.44 454g shell -- Not as good as the 1.99 deal, but still quite good.
• Brick cheese (Ptit Quebec) - $4.88 400g bar -- Sub-$5 cheese is always welcome. Took some digging, but I found out that it's the same owners as those of Cracker Barrel, hence the easy-same-price swap between Provigo and Loblaws.
• Produce Price Rating: fairly high with few exceptions

Maxi (price matcher)

• Whole chicken - $1.99 per lb -- Awesome price for chicken! Learn to carve up a chicken. There's real savings there!
• Pork chops - $2.88 per lb -- Fair price for pork chops.
• Atlantic Salmon - $8.99 per lb -- Good price for salmon, under that $10/lb target.
• Small potatoes (Yellow, Russet) - $0.94 3lb bag -- Wow! 31c/lb! That's really good!
• Celery - $2.49 per head -- Good price for celery. Let's hope the heads are big and nice, and not "size-scaled according to price".
• Beefsteak tomatoes - $1.49 per lb -- Good price for tomatoes, but we're seeing some $1/lb sales. But if the quality is there, don't hesitate.
• Sweet peppers (green and red) - $3.99 4-pack -- Fair going price for peppers.
• Blueberries - $1.87 full pint -- WOW! Insanely good price for blueberries.
• Apples (Imperfect) - $6.00 6lb bag -- But is it 6lb?! Weigh the bag on a scale and check. Too much funny business in the fixed-weight products lately.
• Brick cheese (Ptit Quebec) - $4.87 400g bar -- Sub-$5 cheese is always welcome. Took some digging, but I found out that it's the same owners as those of Cracker Barrel, hence the easy-same-price swap between Provigo and Loblaws.
• Flour (Five Roses, Robinhood) - $13.99 10kg bag -- Hmm, these bags have seen a small increase from $11-12...
• Dry pasta (Primo) - $1.33 750g packs -- Great price! Stock-up a little!
• Produce Price Rating: Generally medium low pricing! This store can post some impressive deals at times.

Metro

• Beef prime rib roast and steaks (AA) - $8.99 per lb -- I want to like this sale. It's prime rib, which is a nice cut, but I wish it was AAA grade. Best go in with options in mind, and make your decision when you see the meat. Give it a poke, check the fat lines, make sure it's going to be nice and tender.
• Pork loin chops or roast - $2.99 per lb -- If the beef doesn't look good, you've got a pork parachute.
• Chicken breast and thighs (boneless skinless, Prime) - $5.99 per lb -- Not the best price, but definitely a little lower than regular.
• Strawberries - $1.99 454g shell -- Awesome price for strawberries! Again, always mind the quality at these prices.
• Burrata - $20.00 2x 250g balls -- This cheese is stupendous. It's a treat and priced accordingly, but worth trying. Think of super-fresh mozz balls or fior de latte, but with a mozz-cottage-cheese thing going on inside.
• Dr Oetkey pizzas (Ristorante) - $3.49 whatever -- How is it that we go from $5 for these, to $3.50... That's such a huge swing...
• Produce Price Rating: High. Kinda like Sobeys. You can see a 50% average mark-up compared to a lot of other stores. It's nice produce, but it costs you.

No Frills (price matcher)

• Chicken drumsticks - $1.87 per lb -- Good enough price for chicken drumsticks. I'd rather see legs at this price, but this is fair.
• Smoked sausages (No Name) - $6.99 900g pack -- Goodness these look a LOT like the Compliments bag at Freshco lol...
• Peameal bacon - $2.88 per lb -- Interesting. Sometimes it's hard to find peameal for less than $4. Meanwhile, I've never bought the stuff, and I don't think I've seen many put it in their cart. I don't get it lol.
• Atlantic Salmon - $9.77 per lb -- On that $10/lb target.
• Corn - $0.33 per ear -- Great price for ears of corn!!
• Potatoes (Red, Yellow, Russet) - $4.99 10lb bag -- Fair sale price for potatoes. Regular prices can float easily over $7 now...
• Blueberries - $1.99 full pint -- Another fantastic blueberry sale!
• Pears (Bartlett) - $0.88 per lb -- Awesome price for pears!!!
• Milk (Neilson) - $4.88 4L bagged -- Great sale price on milk considering it's about $6-7 at the very least.
• Canned tuna (Ocean's) - $0.99 170g -- There's some funny business in the flyer this week. There's, like, 3 different cans of tuna. This one for 99c, a Clover Leaf for 2.99, and another Ocean's for 2.99.
• Produce Price Rating: Generally quite low, selectively amazing for some items.

Produce Depot (usually a little late on the flyer) https://producedepot.ca/

• Ground beef (medium) - $4.99 per lb -- Not bad. Not a stock-up price, but this would be good burger material.
• Beef top sirloin steak - $7.99 per lb -- No grade mentioned, so mind your step. But if the quality looks good, it'd make a great treat!
• Cod fillet (fresh) - $11.99 per lb -- Fair price for fresh cod.
• Cucumber - $0.49 each -- WOW WOW! That's a DEAL! Meanwhile, Loblaws and affiliates can't sell us a cucumber for less than $1 on average, or 2.49 for a fancy organic one...
• Flat cabbage - $0.99 per lb -- Nice! Great to see cheap cabbage. I think we're going to see a resurgence of hardier, self-stable veg like this becoming popular.
• Sweet peppers - $1.99 per lb -- Great price for peppers. It's hard to find off-season peppers for less than $3/lb.
• Oranges - $1.29 per lb -- Not amazing, but still pretty good. $1/lb is really the better target. But, a couple of oranges won't risk the coop.
• Strawberries - $1.69 454g shell -- WOW! Produce Depot coming around to prove a point! These won't last, so plan your trip if you want these!
• Cheese counter - Fontina (Castello) - $2.79 per 100g -- Nice cheese for a good price. It's not cheap per se, but it's on point with prices for artisanal cheese.
• Deli - Pastrami - $2.39 per 100g -- Great price for nice deli meat!!!
• Produce Price Rating: Medium-low with very competitive specials on a shortened flyer. The small flyer is nice because it doesn't uselessly feature $6 heads of cauliflower and extremely high-price items that are either a confusion on the consumer, or an insult on the injury of not being able to afford supreme quality items.

Real Canadian Superstore (price matcher)

• Beef sirloin tip roast or steaks - $4.99 per lb -- Great price! I wonder about the grade, and I think I'd sooner do the roast because I know could get a tender bite out of the cooking method, versus fighting a tough steak that'll never rest into anything tender.
• Chicken breast (bone-in, skinless) - $3.99 per lb -- Good price for chicken breast, and bone-in is not bad. Boneless chicken loses out on a lot of flavour and moisture from the bone. And, there's so little bone along the breast that you don't really face the issue of undercooking it like you would with a leg (which requires higher temps or longer cooks, which can dry out if left too long in the oven or on the grill).
• Smoked sausages (No Name) - $9.99 900g pack -- From No Frills to RCSS, it'll cost you $3 to be in the store to get the same sausages...
• Asparagus - $2.99 per lb -- Good price for asparagus. When the crop-outs come through, we can see this dip to $2/lb, but out of that you can see as high as $4/lb.
• Mini cucumbers - $4.00 11-pack -- Well, considering we're seeing so many 6-packs go for $2, you've lose a cucumber with this 11-pack.
• Sweet peppers - $3.50 4-pack -- Great deal on a 4-pack.
• Vidalia onions - $5.99 3lb bag -- Sigh... $2/lb onions... Good onions, but damn...
• Potatoes (Imperfect) - $6.00 15lb bag -- Excellent! Great potato deal here, don't skip these! Pro tip: prep/cook whole potatoes in advance. Steam or pressure cook them, and keep them in the fridge. They slice real easy, and they fry/sauté really easily. Great for breakfasts, and a great alternative to bread.
• Grape tomatoes - $6.00 907g shell -- Great price for grape tomatoes. Freeze the ones that you don't use, and use them for stocks or to throw into soup to stew a bit before serving.
• Strawberries - $3.98 2lb shell -- Great deal. $2/lb, basically. That aligns with other great sales we see on strawberries.
• Pineapple - $3.00 each -- Good price for pineapple. $2 is the better target.
• Cantaloupe - $3.00 each -- Easy to find cantaloupe for $3, $2 occurs here and there. For the amount of melon you get, I don't think it's worth chasing that $1.
• Honeydew and Mini Watermelon - $4.99 each -- Meh prices for these melons. Not terrible, but not the greatest.
• Brick cheese (No Name) - $4.99 400g bar -- $5 brick cheese!
• Deli - Ziggy's Beef deli - $2.50 per 100g -- A consistent returning item and price for decent deli meat.
• Canned tomatoes (PC Blue Menu) - $1.59 796ml can -- Good price for canned tomatoes. Sometimes you can score canned tomatoes for as low as 1.25, 1.50 is still a very good price. $2 is not that great. 1.25 is the real stock-up price.
• Flour (Robinhood, Five Roses) - $11.99 10kg bag -- More and more I stand by having a 10kg bag in the pantry along with a jar of quick rise yeast. Making your own bread is not difficult. It's a fantastic skill to have. And after a dozen loaves, you'll get the hang of it.
• Produce Price Rating: Generally medium-low pricing, selectively amazing for some items.

Sobeys

• Chicken breast or thighs (boneless skinless, Compliments) - $5.88 per lb -- Upper-end fair going-rate for chicken breast. It's regular Adonis pricing, and more expensive than some of the better sales we see floating around.
• Chicken breast or thighs (boneless skinless, no antibiotics, Compliments) - $6.99 per lb -- Interesting to see the no-antibiotics version be $1/lb more. I wonder how that scales across all stores and brands... Seems to me $1/lb extra isn't bad.
• Pork tenderloin - $2.99 per lb -- Scene Member Price.
• Pork back rib - $2.99 per lb -- Scene Member Price.
• Beef brisket - $5.99 per lb -- $6/lb for AA grade ain't bad. Independent has the better deal on brisket, but choices must be made.
• Beef eye of round - $6.99 per lb -- It's a big cut of beef, but if you know how to spot and cut around the grain, you could get beef cubes, strips and marinating steaks out of this very easily.
• Scallops - $21.99 per lb -- Now, I usually don't recommend scallops, but I saw some scallop prices range of $28-32/lb. Farm Boy is just charging $3 for 2 scallops. LOL. And then you can score 300g frozen for $10 at Super C. Or get Metro bay scallops for $10/lb. No wonder I always go cross-eyed with scallop pricing.
• Cucumbers - $0.99 each -- Great price. Not the 50c sales we're seeing come up, but certainly better than some historical pricing we've seen.
• Red vine tomatoes - $0.99 per lb -- Awesome price for tomatoes!
• Brick cheese (Compliments) - $4.99 400g -- Good ol' $5 brick cheese!
• Cooked and frozen pork ribs (Compliments) - $13.99 680g pack -- I bring this up not because it's a valid suggestion. I bring this up because the same 1.5lbs of pork rib can cost you as low as $4.50 at the same store with the Scene pricing. You could get 4.5lb of rib. That's at least 2 big racks, which easily feeds 6 people with sides. Take that in. It is non-trivial! Manufactured/prepared products like this suck us dry.
• Dr Oetkey pizzas (Giuseppe) - $4.94 whatever -- Here we go again...
• Produce Price Rating: Generally a high price store, especially for produce. Some items are 50% more than more value-oriented stores. Kinda like Metro, some of the deals can be quite good.

Super C

• Chicken legs - $1.29 per lb -- WOW! Stock up! Fire up the BBQ! Marinate those legs over morning in some lemon juice, a little wine, rosemary, garlic, salt, pepper. Makes a great dinner main!
• Ground pork (extra lean) - $2.49 per lb -- WOW! Excellent price for ground pork!
• Tomahawk beef steak - $13.75 per lb -- Now, I'm not one to often suggest steaks like, this, but this is actually a tremendous cut. It might make a nice main for a special dinner!
• Bacon (Mere Michel) - $3.77 375g pack -- Good price for decent bacon. Lots of these sales going around.
• Asparagus - $2.77 per lb -- Great price for asparagus!
• Red vine tomatoes - $0.84 per lb -- WOW! Cheapest in town!
• Cucumbers - $0.99 each -- Nice! Let's hope these cucumber sales keep lowering!!
• Sweet potatoes - $0.99 per lb -- Great price! We're often seeing loose sweet potatoes range into the $1.30+/lb range.
• Blueberries - $0.99 half-pint -- Great price for blueberries!
• Lemons and limes - $0.99 for 3 -- Wow! Awesome price for citrus!
• Cantaloupe - $1.84 each -- Awesome! There's that $2 cantaloupe I was hoping to see!
• Oka cheese (and others!) - $4.75 170g pack -- Fantastic sale!!! Includes Monsier Gustav St-Paulin, Agropur Grand Cheddar, Notre-Dame brie, l'Extra Camembert. That's a lot of nice cheese at a nice price!
• Cheese Sale - $18 for 3 - varies -- Super cheese deal! Lots of varieties avialable, and you can score a lot of different products for basically $6 each.
• Earth's Own plant bev - $7.00 for 2x 1.75-1.89 --
• Dr Oetkey pizzas (Ristorante) - $3.47 whatever -- I think we can agree that these should be about 3.50 these days. Not $5...
• Produce Price Rating: Generally low, but can creep into medium for some items. But, there's always something decent available!

T&T Supermarket https://www.tntsupermarket.com * Produce Price Rating: Usually very competitive, catering to Asian cuisine. Warning: their newest sales start on Fridays - so this is a late advertising of their sales.
Walmart

• Whole chicken - $1.94 per lb -- Nice! I love $2/lb chicken! It puts us more on par with those loss-leader cooked chickens.
• Bacon (Great Value) - $2.94 375g pack -- Another bacon sale!
• Dinner sausage (Your Fresh Market) - $4.97 500g 4-pack -- Good price for raw sausage, but it's also close to the fresh-made price you can find at some stores ($6/lb). Note: precooked sausages and wieners are not something we should eat too often. They're packed with extra salts and fats, especially nitrites, which are used as a preservative, and it keeps meat pink. It's found in basically any processed meat you find on the shelf. In small quantities, it's fine, but North America is big on consuming these sorts of products, and some reports suggest 1/2 a hotdog a day, along with the bun and condiments, is linked to a 20% hike in rates of intestinal cancers. Raw fresh-made sausage often do not have nitrites. Just some food for thought and a reminder to check the ingredients listed on the package.
• Vine tomatoes - $1.94 per lb -- Not that great considering the sub-$1/lb sales we've seen.
• Green peppers - $1.94 per lb -- Fair and good rate on green peppers.
• Zucchini - $1.94 per lb -- A little high, but on par with other stores this week.
• Eggplant - $1.94 per lb -- A little high, but on par with other stores this week.
• Green onion - $0.94 for 2 -- Ouuu that's good for green onion. I was just saying $1 was the going-rate. This is half that! Excellent deal!
• Cilantro bunch - $0.94 for 2 -- Oh wow, that's really good for fresh cilantro. Bunches can be 99c, 1.50, or even $2.
• Mango (Red or Ataulfo) - $0.94 for 2 -- Awesome price for mango! There's an opportunity here for a mango salsa!!!
• Brick cheese (Armstrong) - $4.94 400g bar -- Good ol' $5 brick!
• Frozen veg (Great Value) - $2.47 500-750g -- More of a reminder to look out for this sort of pricing on frozen veg. Bags of corn, peas, string beans, these can all be had for about this price. And, they're perfect nutritious, if not more than "fresh" on a shelf as it's frozen after being picked when ready, instead of picked early and thrown onto a truck for a thousand kms.
• Olive oil (Sapurito) - $11.94 1L bottle -- Wow! $3 off the average doesn't sound like a lot, but 20% is 20%. It's kind of like "buy 4 and get 1 free".
• Butter (Gay Lea) - $4.94 454g bar -- $5 butter. Still expensive as all heck, but it's not $7-8.
• Produce Price Rating: A little all over the place. Some really good prices between a lot of average pricing.

Costco (Note that these are the online/shipped prices - reduce each item by $3 for in-store pricing)

• NOTE: NEED TO REVISE - --
• Paper Towel (Kirkland) - $27.99 12-roll pack -- 2-ply; 160 sheets
• Paper Towel (Bounty) - $27.49 12-roll pack -- 2-ply; 86 sheets
• Toilet Paper (Kirkland) - $25.99 30-roll pack -- 2-ply; 380 sheets
• Toilet Paper (Cashmere) - $24.99 40-roll pack -- 2-ply; 250 sheets (on sale)
• Dish soap (Dawn Platinum) - $18.99 2.66L -- Food Basics often has this jug for $10!
• Laundry detergent (Purex) - $24.99 9.24L -- 250 loads
• Garbage bags (30 gallon; large) - $15.99 100-pack -- Amazon has Glad standard 74L bags, 100-packs for $23, sometimes less if on sale
• Countertop green bin liners - $21.99 125-pack -- Amazon has Glad Compostable green bin liners 100-packs for $18, sometimes less if on sale
• Produce Price Rating: I need to do a proper check to be sure, but I find it's pretty average. There's an illusion of getting a good deal because of the bulk. Just be careful.

Jean Coutu (new sales start Fridays)

• Produce Price Rating: I have to start checking these just in case...

Shoppers Drug Mart (new sales start Fridays)

• Produce Price Rating: Sometimes they have cheap butter, eggs, and milk on weekends.

Some additional references!

• Grocery Review Google Drive Location https://drive.google.com/drive/folders/1xhLvBP1smXb1eSnxAW5yyBjO2aYFLJHC?usp=sharing
• Cooking Tips and Recipes https://drive.google.com/drive/folders/1TCcHm9y0kWIa3x18hznKN2ix0BPcUv-m?usp=drive_link
• Google Maps list of the Grocery stores in Ottawa https://maps.app.goo.gl/YT7cZmv8vMQWU4J59

Edit: For those commenting and asking about the excessive exercising, my mom recently passed away at the young age of 62 from cancer, weeks shy of her birthday and mother's day, so working out has been my way of coping with losing her. And yes, I understand I'm probably undereating and will be talking to my therapist for some CBT techniques to see if it helps at least with the bingeing because I also have OCD and ADHD, which I know makes the self-control problem worse. Thank you everyone, I do appreciate all the feedback!
Any advice for binging at the end of the day? For my height my BMI is literally one pound away from being considered overweight, and I cannot figure out what I am doing wrong that I’m not losing anything.
I exercise for 1-2 hours everyday Breakfast is always a protein bar or protein shake with unsweetened almond milk
Lunch is always salad, usually a caesar salad and a sugar free Chobani or Icelandic Provisions extra creamy skyr yogurt
Dinner is salmon with a cup of blueberries and a bag of Wegmans cauliflower rice or steak with cauli rice
Then I get this unbearable craving for something sweet and I eat like 4-5 servings of Nuts n More dark chocolate almond spread. I get hunger pains as if I didn’t just eat dinner unless if gorge myself on this stuff. I drink plenty of fluid throughout the day and track my calories and macros with MyFitnessPal. I feel like I eat a pretty balanced and healthy diet, I don’t drink alcohol or smoke either. I’ve had bloodwork and tests done and nothing is wrong medically. Does anyone possibly have an idea or suggestion of what I could be doing different? I feel like my weight loss stall is because I keep overeating this stupid nut butter but I have zero self control once I open it and can’t get myself to stop eating!

INTRODUCTION
Welcome to Gourmet Grillhouse, where you can hook up with stylish flavours. Here, the tasty and scrumptious grilled food takes you to a flavour stuffed paradise. We are devoted to provide you tasty and healthy grilled meals in addition to other vegetarian and non-vegetarian meals. We additionally serve salads, soups, fresh juices and greater. You can discover us within the center of Trivandrum city.
THE ORIGIN OF GOURMET GRILLHOUSE
A love of delicious food and a dedication to leading a healthy lifestyle gave rise to Gourmet Grillhouse. Our founder, Ms. Shilpa, came up with the concept for the restaurant, which honors the craft of grilling in all its splendor, because she loves to cook and explore new culinary frontiers.
Ms. Shilpa, an avid traveller, had a dream of an area where people may enjoy healthy, delectable meals without sacrificing quality or taste. With an emphasis on grilled delicacies, she created a menu that showcases the vast diversity of flavors and ingredients found in international cuisine, drawing inspiration from her travels across the globe.
With its delicious food and welcoming atmosphere, Gourmet Grillhouse has grown to be a well-liked mainstay in the Trivandrum dining scene, drawing both residents and tourists. We keep moving forward because of our dedication to innovation and quality, and we want to provide our customers with fascinating new culinary experiences.
THE GRILLED EXPERIENCE
We at Gourmet Grillhouse believe that grilling has significant power. Grilling is not only a wholesome cooking method, but it additionally offers food a unique taste and enables preserve onto nutrients. From juicy kebabs to tender steaks and delectable seafood, our menu gives a huge form of grilled pleasures.
OUR SPECIALITIES

• Grilled Kebabs: Savor our succulent, expertly seasoned kebabs, cooked to perfection over an open flame using only the best ingredients. For a taste explosion, try our Mixed Grill Platter, Paneer tikka wrap, or Tandoori Chicken Tikka.
  
• Quality Steaks: Seared to perfection and accompanied by delectable sides, our premium quality steaks will leave you with a satisfied smile. We offer something to suit the demands of every steak enthusiast, whether they choose a soft chicken steak with BBQ sauce or a classic beef steak with brown sauce.
  
• Seafood Extravaganza: Our seafood menu is a sensory extravaganza, featuring dishes like grilled fish fillets and prawn skewers. With our Garlic Butter Prawns, Fisherman's Platter, or Grilled Salmon, savor the freshness of the sea.
  
• Vegetarian Delights: Gourmet Grillhouse offers a delightful grilling experience even for vegetarians. For those looking for a meatless option, our grilled tofu, filled bell peppers, and vegetable kebabs are full of flavor and nutrients.
  

BEYOND GRILLED CUISINE
Even though we specialize in grilling, we know that variety adds flavor to life. We provide a wide range of items on our menu to satisfy the tastes of all our guests.

• Biriyanis: With our fragrant biryanis and savory curries, you can enjoy the full-bodied flavors of Indian cooking. Every meal is made with love and authenticity, from chicken tikka masala to veggie biryani.
  
• Wraps and Burgers: Are you craving something handy? Taste our premium wraps and burgers, brimming with flavorful ingredients and fresh ingredients. We provide the ideal burger or wrap for you, regardless of your preference for plant-based foods or meat.
  
• Salads and Soups: Try one of our soups or salads to start your dinner on a cool note. Our appetizers are the ideal way to pique your hunger, and they range from a traditional Caesar salad to a filling lentil soup.
  
• Stir-fries and noodles: Indulge in a stir-fry or bowl of noodles loaded with soft meats, crunchy veggies, and flavorful sauces. Our blend of flavors in Asian-inspired cuisine will have you wanting for more.
  
• Drinks and Appetizers: Our variety of freshly squeezed juices and mojitos, created with the first-rate fruits and herbs, will assist you beat the heat. We have the proper beverage to go along with your dinner, whether or not you're a fan of a crisp mint mojito or a conventional orange juice.
  

THE GOURMET GRILLHOUSE EXPERIENCE
Gourmet Grillhouse is more than simply a restaurant; it's a destination for foodies looking for an unforgettable dining experience. Our refined yet homey atmosphere creates the ideal setting for a fun and laid-back lunch, whether you're dining with loved ones, friends, or that special someone.
AMBIENCE
Upon entering Gourmet Grillhouse, you will experience friendly service and a welcoming atmosphere. Our restaurant offers a warm ambiance where you can relax and enjoy every second, thanks to its modern décor with a hint of rustic charm.
SERVICE
Our devoted staff and culinary team are focused on making sure that every element of your dining experience is outstanding. You will receive kind greetings and careful attention from the moment you walk in, making you feel welcome.
LOCATION
Gourmet Grillhouse is well situated in Trivandrum and is easily accessible from all areas of the city. We're located in a busy neighborhood and are eager to greet you with open arms, whether you're a local or a guest from out of town.
WHY CHOOSE GOURMET GRILLHOUSE?
For our recipes, we only use the best and freshest elements to make certain that each chew is brimming with taste.

• Customization: We have a large choice of options on our menu to house diverse nutritional desires and tastes. There are many alternatives to suit your taste, no matter whether you're a meat lover, vegetarian, or vegan.
  
• Concern to Health: In addition to our good sized menu of grilled dishes, we additionally offer quite a number nutritious alternatives, consisting of clean juices, salads, and soups. We prioritize our clients' health first and work hard to deliver wholesome food with out sacrificing taste.
  
• Warm Ambience: You might also unwind and experience your dinner with pals and own family in our eating place's warm, inviting ambiance. At Gourmet Grillhouse, you will usually experience welcome whether you're eating in or taking away.
  
• The awareness on Grilled Food: Although many eating places serve grilled meals, we're specialists in it. Our chefs are masters of the grill, using methods that continually produce food that is tasty and grilled to perfection.
  
• Creative Flavors: To preserve our cuisine fascinating and particular, we're usually experimenting with exclusive flavors and components. Gourmet Grillhouse continually has some thing unusual to strive, whether it's a unique marinade for our grilled bird or a creative take on a conventional salad.
  
• Dedication to Health: We think that eating well should never come at the expense of flavor. We're dedicated to providing wholesome, delectable meals that enhance well-being without compromising flavor because of this.
  
• Local and Sustainable: We source a large number of our components from the Trivandrum region and are glad to support regional farmers and suppliers. Additionally, we place a high priority on sustainability, reducing our environmental impact whenever possible by adopting eco-friendly techniques.
  

WHY WE FOCUS ON GRILLED CUISINE?

• Lower fat content: Grilled cuisine offers numerous advantages over fried dishes. Grilling, in contrast to frying which needs huge amount of oil, signifies cooking food over open frame or hot surface, enabling excess fat to drain away. Grilled dishes produces lower fat content which makes them a better option for people monitoring their nutritional intake. By choosing grilled option from healthy restaurants, you can eat your favourite food guilt-free while knowing that you are making a healthier choice for your body.
  
• Most nutritional value: Grilling, contrary to public opinion, does not remove nutrients from food. In fact, it is precisely the opposite. Grilling food preserves most of its natural vitamins and minerals than other cooking methods which involves extensive exposure to heat or water. Grilling hold on to the intrinsic quality of ingredients, inorder to make sure that you get the most nutritional value from every bite. Gourmet Grillhouse obtains the finest products and quality kinds of meats to create dishes that are not only delicious but also nutritious.
  
• Maintaining calorie count: Grilled foods are ideal for people looking to reduce their calorie intake. Grilling helps to keep calorie count under control while maintaining flavour. While supporting your health and fitness goals, our menu features a variety of delightful grilled food that will satisfy your appetites . Whether you’re craving for luscious grilled chicken, juicy steaks, chinese food or vivid grilled vegetables, you can enjoy satisfying meals without worrying about overeating.
  

CONCLUSION
Delicious food and fun moments are what we're enthusiastic about at Gourmet Grillhouse. Come along for a unique culinary experience where each dish is prepared with love and presented with a grin. Whether you're in the mood for our extensive menu selections or the smokey richness of grilled food, we guarantee an experience that will make your heart full and your taste buds thrill. Come dine with us and see why Gourmet Grillhouse is Trivandrum's top dining destination for foodies.

Stats: F33 / H:5'6 / HW: 247 / SW: 236.3 / CW: 228.1 / GW: 165 / PCOS / MJ Start: April 30 2024
Hi all,
This afternoon will officially mark 7 days on the 2.5mg dose of MJ! I have to say, I'm one of the lucky ones I think. I've had no real side effects, bar the odd headache here and there (which I think is probably related to a tense neck more than anything), and maybe some fatigue (but again could just be my hectic life).
All in all, over the course of a week, minus a few hours, I'm weighing in at 228.1 lbs, which means I lost a total of 8.2 lbs in week 1. This is likely ALL water weight to be honest. I had been eating carbs prior to starting MJ, so that means I was holding more water than I would when on a Keto lifestyle. That said, the water weight being gone, I feel less bloated, and water weight or not, it's nice to see a lower number on the scales. It's too early to determine if I'll stay on 2.5mg, or move up to 5mg, but my prescription reorder date opens this weekend, and I'd prefer to order sooner rather than later to avoid ay delays - so I'll be paying extra attention this week to how the 2.5mg is making me feel overall. Stay tuned and here's a bit of a breakdown of my first week on MJ.
Day 1: After my first injection (4:30pm on Tuesday April 30th) I felt nothing, except relief that it was now done and I had managed to administer it properly! I didn't eat the rest of the day but did have a few glasses of water. Slept well. I was working in London the next day (about 200 miles from where I live), and had an early train (5am train).
Day 2: I woke up absolutely fine to catch my train, no fatigue, I had no cravings at all for a croissant, or a snack and when I got into London, I just grabbed a coffee and headed into the office - again, nothing was pulling me to eat. That's a surprise for me, as the days I'm in London (2-3 times a week), I can't even intermittent fast because my day's start so early and finish so late, that I pretty much start eating asap! For lunch, I had a salad with chicken at lunch, and half way through I was quite full. I had to slow down, which is a shock as I hadn't eaten anything yet that day. I did manage to finish the meal, and then, where I would usually want something sweet to perk me up after lunch, I didn't crave it at all. That was really a big eye opener for me. I then had some chicken in the evening around 7pm, and some salad, and a few tablespoons of pesto orzo.
Day 3: Still in London - had a portion of egg bites and a coffee from Starbucks around 10am, and a work lunch at 12:30, barely finished my chicken Caesar salad, and that was all I had for the whole day because I was so full! Still at this point, no side effects.
Day 4: I was knackered this day - Woke up, did the school run, and then came home and I fell asleep around 10am (for 90 mins or so), while working from home without even realising it. I feel that this could be my body's reaction to a lower calorie intake and a fairly high calorie expenditure over the previous 3 days. Food wise, I only felt the want/need to eat later in the day, and aside from a coffee in the morning, I only had a salad with some chicken in the evening.
Day 5: Started my day with a coffee, Saturday's are busy for me as the kids have all of the activities. So had a coffee, did a quick top up Sainsbury's shop, and saw they had Liquid IV that people have been talking about and it's on Nectar price as well, so I grabbed some to try.
Got home around 10:30am, got the kids ready for the activities, refilled my coffee, decaf this time, and then headed out. by the time we got home it was about 5pm, the kids get to order in on Saturdays after their activities and they chose Papa John's (I'm a sucker for pizza). I had ZERO cravings to eat their food, even their crust. Just no cravings to eat it at all. Around the same time I had a salad, with some beef brisket on the side. Later on (around 8pm), I was cleaning out the fridge to prepare for Sunday's weekly food shop, and there was some home made Bolognese pasta sauce left over - maybe about 5 tablespoons worth - I do hate to waste food, and I wasn't bloated or overly full, and so I warmed that up and ate it.
Day 6: I decided that taking the injection is better for me on the weekends. As 72 hours had passed since I had taken my first injection, I took my Second Dose on Sunday morning and will be doing Sunday's from now on. It's my quietest day of the week, and as I do it really early in the morning, it allows me to recover if needed (anticipating potential side effects on other weeks or when I move up to 5mg). I went to do the weekly shop, put it all away, did a tidy, took my daughter to a birthday party, brought her home and then decided to take the kids to go see my cousins and my aunty. They live about 100 miles away, so about 1.5 hours drive. Prior to leaving I had my first food of the day. 2 egg whites some mozzarella, and half a sirloin steak. Made a coffee, drove to my cousins house. I ate very little at their house, a small bowl of palak paneer (approx 5 spoonfuls) - not because I didn't want more, but I physically didn't have space!
Day 7: This day was bank holiday Monday. I ate the same as I did on most of the other days, salad, with protein. 2-3 coffees in the day. I did a whole spring clean of the kitchen - bot sure where the energy came from, but that took a lot of time, and then entertained the kids a bit.
So, my first week has been absolutely fine, luckily. Takeaways:

• No side effects
• bowel movements every day with ease
• drinking more water which can't be a bad thing
• no aversion to any foods (yet) - I drink all my coffees with double cream, fyi.
• calorie intake on a daily basis has been hovering around 1200
• I don't eat carbs (i notice immediate fatigue when I ingest carbs, and I've always tried to stick to a ketogenic diet due to how my body reacts/metabolizes carbs)
• have been wondering if this is ALL MJ, or whether there's a placebo effect whereby because I know I'm taking MJ, I'm making a conscious/subconscious decision to push back any thoughts I might have, of wanting to eat something I shouldn't, or snack, etc. Who knows.
• Have taken measurements of my hips, waist, chest/bust, to keep track - the scales aren't always the way to measure progress!
• Need to get back in to the gym - haven't managed to get in since I took MJ, and for the month prior to starting MJ i was in the gym 2-3 times a week.

Roll on week 2!