I am starting a new menu plan that calls for 2BEV Flax caps. Are there whole foods that I can supplement this for until I order them?
Also I wanted to make sure I am exchanging my foods correctly..

2 egg whites= 1 oz meat
does anyone use egg beaters? what exchange rate to you use for egg whites to egg beaters

what is 1 scoop of MP? I have seen people post 2.5oz meat = 2 scoops of MP is that what most people use also

I know the chocolate flavored MP and the MP are different in calories...is it ok to use them interchangeably? Is there any other differences here.

On my carb up day I am supposed to use butter...is there anything you guys use instead?
thanks!

The man with so many questions....

I'll try to help with a few. As far as Flax goes you really can't substitue anything for the caps, but you could use liquid flax as an alternaitve. Personally I think that liquid flax tastes awful and I did not look forward to taking a whole bunch of flax caps so the alternative I used was Newmans Own Olive Oil And Vinegar Dressing. The type of "good" fats in the Newmans are similar to what you would get from the flax and the Newmans tastes a lot better plus you can just pour it on your salads to add some flavor/taste there. Adjust your portion size accordingly.

Check out the fitday website for thier calorie and food composition tool. Once you use it a few times it becomes easy to navigate around. You still need to know your portion sizes in order to input the right information but it does give you both calorie and C/P/F breakdowns for most food choices. On other things like Beverly products you can create your own items and input the data and portion size - for example create the item Muscle Provider and then make the portion size one scoop and input the correct nutrient info from the side of the MP container. Then you can play around with the portion size using the tool and can easily see how to properly substitute for other foods, etc.

The calorie differences between the regular and chocolate versions of either MP or US are pretty insignificant. I would not worry about that too much.

The idea behind using a small portion of butter on your carb up meal is to help with the carb up - your body will also welcome a few extra fat calories. Sure you can substitute other things, but remember the purpose is to replenish muscle glycogen stores not just eat more total calories. The extra carbs (and fat) from the carb up meal gives your system a little kick start and actually helps you continue to lose bf and lean out as you go back to your normal pre-contest meals. Besides, a little butter and some cinnamon sugar sprinkled on your sweet potato sure makes that a good tasting carb up meal! Indulge just a tiny bit for this one meal - it's ok and part of the overall plan.

VA MadDog

As far as flax caps, I just buy the one's at walmart. I think the brand is Spring Valley. You can get 200 caps for around $8. I haven't seen any difference using these vs. Beverly's.