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I can say for myself, based on no scientific evidence, other than having lived in my body for 32 years, that I can't eat protein before a workout. It screws me up big time (nausea, cramps, etc). I can do a little fat (never tried anything other than peanut butter, so anything truly heavy would probably be out) and I'm totally fine on simple carbs (fruit) or starches like bread/pretzels/etc.

I can, on occasion, hit some light cardio in a fasted state after waking up. It isn't preferred and I have a lot less steam than I do if I eat something roughly an hour before I work out. I can't eat less than an hour before I lift or it makes me sick to my stomach.

No, like I said in the beginning, it's about 4-5 meals a week, sometimes less.. The occasional pizza, or ice cream, cookie..

If you are doing 4 to 5 cheat meals a week this will absolutely affect your progress...

Try and save your cheat meals for once a week . This would be a good day to have your pancake day with the kids and whatever else you've been craving .

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Yup, this is the goal..

Back on the wagon as of tomorrow.. LOL

Had a really good workout today..

Drank a more or less balanced protein shake (minus the fat) an hour before the workout..

Did a 10 min warm up walk on the treadmill, and a 50min bi/tri and abs workout after that..

Went for lower reps (5) of much heavier weights than I was doing 10 reps of before.

And more sets.. Did one or two warm up sets, then 3 more sets of 5 of the heaviest I could do..

Doubt I could have done it after 3 miles of running..

Had a PWO shake right after (1.5 bananas, milk, 35g protein powder) then a cheat(?) meal an hour after that (2 whole-wheat tortillas with lean ground beef, salsa, and full-fat cheddar).

Then rolled oats and cottage cheese before bed.

Gonna see if I can get to this trainer for a consult on the 6th..

Yeah, 4-5 cheat meals a week would add up to some pretty big caloric variations. I know that when I cheat (IE eat most of a pepperoni pizza) that would mean I was taking in close to 1000 cals more than I normally would for the day.

sounds like you're on the right track Dougz.
you going to the trainer for a workout plan, diet, or to make sure you're executing proper form on your exercises?

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"The iron never lies to you. You can walk outside and listen to all kinds of talk, get told that you're a god or a total bastard. The iron will always kick you the real deal. The iron is the great reference point, the all-knowing perspective giver. Always there like a beacon in the pitch black. I have found the iron to be my greatest friend. It never freaks out on me, never runs. Friends come and go, but 200 pounds is always 200 pounds."

-Henry Rollins
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Going to the trainer mostly for a definitive discussion on how many calories I need to eat per day to achieve my goal (get my body fat down to at least 17% while maintaining, if not adding muscle).

The other main thrust will be to consult on the proper form for squats, dead lifts, rows, and bench press.

I also want to discuss cardio (HI vs. LI), get my fat measured again, get full body measurements, etc.

The weight lifting program will be Rippetoe's Starting Strength. Book is on route..

Weighed myself this morning after breakfast and a B.M.

205lbs.

What a surprise.. LOL

Tried to eat white tuna the other day, with a little mayo..

I choked it down, but never again..

Smelled like catfood going in, AND going out.. Tasted like cat food..

The tin, even rinsed, stunk up the whole kitchen..

I'll get my protein elsewhere, thanks.. :(

You should just pay Eric , he can help you with most of that stuff.

Shoot..

What was the name of that stuff that was an effective substitute to dextrose and maltodexterine?