After dropping the 5lbs of fat I put on from eating 4000 calories back in October, I've settled into my maintenance calories to "play it safe".
I've been so scared of gaining fat again that I've locked myself into a rut... I've been sitting at ~150 lbs for months now while in a ~100 calorie deficit.
Although I enjoy that a lot of the fat is gone from places I didn't even know I had it (arms, chest, back), I'm not really SEEING results.
I'm pushing more weight around at the gym which is great, but that's just the vehicle to get to my goal of gaining muscle mass.
I've put on a bit of measurable size (1/2 - 1"), but nothing noticeable. It feels odd to me because I'm not impatient. I'm not frustrated. I'm worried. I'm just wondering if no change in weight/minimal size gains is right after 3 months of hard work is acceptable.
Sooooooo... all that to say, I'm done with the fear of getting fat. Done with the deficit. We're going for size now! I know what got me fat last time. I know what keeps me skinny. Knowing my high and low caloric boundaries, I've decided on a 10% caloric surplus which will put me at 2650 cals (weekly average) from my current 2400.
On top of that, my comfy weights are no more gonna have a stranglehold on me at the gym. I'm comfortable lifting certain weights on certain movements and just adding sets and reps. I'm breaking those walls and increasing, failing, pressing on, and trying again until my body adapts to handle the extra challenging weights! 💪
This is the plan. Enjoying my rest day today and tomorrow starts my new adventure 😉.
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68,3 kg
Perdu jusqu'à présent: 3,4 kg.
Reste à parcourir: 0 kg.
Régime suivi: Raisonnablement Bien.
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2110 kcal
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Gras: 25,74g | Prot: 181,84g | Glu: 290,65g.
Petit Déjeuner: Winco Foods 1% Lowfat Chocolate Milk, Publix Quick Cooking Oats. Encas: Winco Foods 1% Low-Fat Chocolate Milk, Coffee (Brewed From Grounds), Isopure Zero Carb Protein Isolate (Creamy Vanilla). Déjeuner: Fiber One Protein Bars - Caramel Nut. Dîner: Hidden Valley Fat Free Ranch Dressing, Ocean Spray Diet Cranberry Juice, Nature's Best Perfect Zero Carb Isopure Whey Protein Isolate - Mango Peach, Pacific Natural Foods Cashew Carrot Ginger Soup, Kitchen Basics Chicken Bone Broth, S&W Organic Pinto Beans, Basmati Rice. Souper: Vitafusion Extra Strength Melatonin Gummies, Dr. Tobias Triple Strength Omega 3 Fish Oil, Vitafusion MultiVites Gummy Vitamins. plus...
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2105 kcal
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Exercice:
Regarder TV - 4 heures et 30 minutes, Dormir - 7 heures et 30 minutes, Bus Driving - 9 heures, Conduire - 1 heure, Douche - 15 minutes, Repos - 1 heure et 45 minutes. plus...
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Prenant 1,6 kg par Semaine
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1 à 20 sur 26
Commentaires
I recommend adding the calories slowly and gradually. 10-30 Cal added every day. you may be surprised how many calories you can get up to without tipping the scale.
27 janv. 19 par le membre: Zopity
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Enjoy your extra calories! 🤗
27 janv. 19 par le membre: Keilin_4
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Sounds like a good plan! :-)
27 janv. 19 par le membre: Egull1
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Nice. A slow bulk will get you going nicely!
27 janv. 19 par le membre: -Diablo
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Muscle mass weighs more about them fat but takes up less space...
27 janv. 19 par le membre: Donneri
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In this game you just gotta play with numbers 🤷🏻♀️
27 janv. 19 par le membre: rosio19
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Since I truly love eating food 😋 I’m always gonna aim for maximum amount of calorie intake 😏
27 janv. 19 par le membre: rosio19
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Yes slow increments is the way to go Chris 😉
27 janv. 19 par le membre: rosio19
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You got it down to the numbers that (should) work for you, you'll do well! I believe in you Bub! ❤
27 janv. 19 par le membre: Becc@
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You got this figured out!! What we all strive for!! Best wishes.
27 janv. 19 par le membre: wifey9707
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IV always found that building muscle is easier then losing fat. you got this mate, look at the diet and eat cleaner high nutritional food. lift heavier, incorporate more cardio,sounds odd but the leaner you are the bigger you look mate
27 janv. 19 par le membre: keith george cooke
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Chris, as Keith references, throw in cardio, but suggest with weights, such as KB Swings, Man Made, Renegade & of course BURPEES!!
27 janv. 19 par le membre: srossca
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He'd have to eat more if cardio was incorporated. Staying leanish would simply require a small surplus.
27 janv. 19 par le membre: -Diablo
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Yeah burpees! Box jump burpees are killer. KB swings are great. Bosu pushups, all great gear. Cardio has evolved alot mate. Cardio builds awesome amounts of lean muscle if done right and you can do it in a cal deficit.
27 janv. 19 par le membre: keith george cooke
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Compound lifts are optimal. Cardio builds endurance. It's healthy but not something a hard gainer needs when trying to build muscle.
27 janv. 19 par le membre: -Diablo
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love your decision and plan. Good for you Chris77. Best wishes
27 janv. 19 par le membre: hi-low
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27 janv. 19 par le membre: peeperjj
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Good luck - hopefully you are genetically capable of adding more muscle - some people aren't.
27 janv. 19 par le membre: abbadabba
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Lol we gotta work on not being too active 🤣😂🤣😂🤣
27 janv. 19 par le membre: rosio19
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The question is, when are you getting rid of JD?
27 janv. 19 par le membre: Cb1006
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