|
Today went excellent in the gym and I am VERY pleased with my diet stint. Overall, I lost about 9 lbs and maintained all my strength. I am now taking a week or so off to relax and recover, and will be progressively increasing my kcal by 100 daily until maintenance level which I figure is about 2800 kcal on non-training days.
Next step is bulking up the remainder of the year to 180 lbs and that means I will be eating a ton of food. Yay for my stomach, nay for my wallet. The routine is self-made this time with some critique advice from Sean, and I will probably do my own macros as well, although if Sean is game to do those then all the better in my opinion. However, I think he has earned a break from helping my cheap-ass, non-paying biz-nitch ;-)
It will be interesting to see how my body responds to no structured exercise. I'm sure I will get antsy, but it must be done. I also have a DXA scan on Thursday so that will be nice to compare to last year.
In terms of macronutrients, I believe this bulking cycle I am going to push protein a little more heavily. Some recent SuppVersity articles peaked my interest and showed benefits for lean-mass gain with over 3g/kg of protein when in a caloric surplus, so I will progressively work my way towards that amount but try to keep protein from exceeding 30% of total energy intake. I may also keep fat somewhat lower around 20%. I will see what Sean's thoughts are.
Diet Calendar Entries for 20 July 2014:
|
2461 kcal
|
Fat: 57.75g | Prot: 192.82g | Carb: 299.51g.
Breakfast: Bananas, Red Potatoes (Flesh and Skin), True Nutrition Complete Milk Dairy Isolate - Flavored. Lunch: Wallaby Organic Greek Nonfat Plain Yogurt, Sunrise Growers Organic Antioxidant Blend, Bob's Red Mill Organic High Fiber Oat Bran Hot Cereal, Bob's Red Mill Xanthan Gum, Myotropics Physique Nutrition ThermiCarb, Apples, Carrots. Dinner: Macadamia Nuts, Lifetime Fat Free Cheddar Cheese, Australian Lamb Leg (Sirloin Chops, Boneless, Lean Only, Trimmed to 1/8" Fat), Coconut, Life Extension Super Omega-3, Goats Cheese (Hard). more...
|
|
3185 kcal
|
Activities & Exercise:
Weight Training (moderate) - 50 minutes, Sleeping - 8 hours, Standing - 12 hours and 10 minutes, Resting - 1 hour and 40 minutes, Walking (moderate) - 3/mph - 1 hour and 20 minutes. more...
|
|