Random Reflections

I just wanted to comment on something I observe quite frequently. Well after we were finished bench press and working on dumbbell work we see a guy come up, staring all around and then loading around 250lbs on the bench press. Not a big deal, I just did five sets near this weight and can squeeze out around 7 reps.

It took me two weeks of meticulous calorie counting and weighing EVERYTHING I ate in a diet very similar to this one to determine that my maintenance level is between 3500-4000Cal/day from two weeks of very close calorie control and no gain/loss of body fat % or weight (except for a weird spike in body fat the first few days which I attribute to macro repartitioning). I have learned that you can run a deficit of up to 31Cal/lb of BODY FAT without sacrificing lean mass. 30% of 222lbs is 67LBS of fat.

Alpert Seymour S   A  limit  on the  energy   transfer   rate  from the  human   fat   store  in  hypophagia.    Journal of theoretical biology  (2005),  233(1),  1-13.  Journal code: 0376342.  ISSN:0022-5193.  PubMed ID 15615615 AN 2004640489    MEDLINE
 

Therefore I can run a deficit of 2077 and expect to maintain muscle mass. I will compromise at 1800 taken from the upper limit of 4000 = 2200Cal/day (+ 142 on workout days from BCAA’s Glutamine).
 

With a deficit of 1800Cal/day I can expect to lose ~3.6lbs/week. By June 08, 2007 I hope to weigh 208lbs. and have a body fat % of around 25%.
True Protein Isolate is 93% 28g/30g
True Protein Hydrolyzed Casein is 83% 25g/30g
True Protein Hydrolyzed Whey 77% 23g/30g
True Protein Micellar Casein 83% 25g/30g
True Protein Waxy Maize 99% 39.5g/40g
 

Meal 1 (7:00am): Blend: whole raw eggs 55g (5.4g fat, 6.5g protein, 0g carbs), 82g noname frozen mixed berries (10.9g carbs, .6g protein, .6g fat), 13.7g Waxy Maize, 8.3g whey isolate (choc ion ex. 7.8g protein), 6.4g micellar casein (5.4g prot.), 5.1g whey hydrosylate (3.3g protein).

Meal 2 (9:00am): 81g cooked organic long grain brown rice (23g carbs, 1.7g protein, 0.18g fat), ___g Sole fillet (22g protein, 0.5g fat, 0g carbs), 7g pecans (4.9g fat, 1.1 grams carbs, 0.64g protein).   

Meal 3: (11:00am): 12.5g choc. Ion exchange whey isolate (11.7g protein, 0g carbs, 0g fat), 1g salmon oil, 128g Cantaloupe (11.5g carbs, .96g protein, 0g fat), 26g banana (5.8g carbs, 0.24g protein, 0.12g fat), 26g avocado (3.9g fat, 0.49g protein, 2.4g carbs), 31g apple (4.8g carbs, 0.06g prot, 0.1g fat).

Pre-Workout drink mix: [17g BCAA Boost, 15g hydrolyzed whey (11.8g prot.)],
 

Excess 68 grams carbs from BCAA on workout days.
 

Meal 4: (1:00pm): Post-Workout: 8g hydrolyzed casein (6.4g prot.), 8.3g hydrolyzed whey (6.4g prot.), 7g ion exchange whey isolate (6.4g prot.), 6.2g micellar casein (5.1g prot.), 10g glutamine, 10g BCAA Boost (8.5g protein), 23g waxy maize, 8.3grams walnuts (total 5.4g fat, 1.0g carbs, 1.3g protein).

(74Cal Excess on workout days from BCAA/Glutamine)
 

Meal 5: (3:00pm): 64g wild atlantic salmon (10.7g fat if farmed) (16.3g protein, 0grams carbs, 5.4g fat), 121g Cedar Dark Red Kidney Beans (Canned) (24g carbs, 10.2g protein, 0.7g fat).

Meal 6: (5:00pm): 21g whey isolate (choc. Ion ex. 19.1g prot.), 28g Dry 100% whole grain Quaker Oats (18.8g carbs, 3.8g protein, 1.9g fat), 9grams Raw Hazelnuts (total 3.6g fat, 3.6g carbs, 1.1g protein). 2g sugar from honey.

Meal 7: (7:00pm): 48g Extra Lean Ground Beef (4.8g fat, 10g protein, 0g carbs), 33 grams dry Catelli Healthy Harvest Whole Wheat Pasta (24g carbs, .59g fat, 4.8g protein), 10.3g whey isolate (choc. Ion. Ex. 9.6g prot.).

Meal 8: (9:00pm): no name cottage cheese 1% M.F. 128g (16.4g protein, 7.1g carbohydrates, 1.5g fat), salted baby cashews, 7.7g (3.3g fat, 2.1g carbs, 1.3g protein), 205g 0% fat vanilla yogurt (15.3g carbs, 7.1g protein).

Meal 9: (11:00pm): 13g micellar casein (10.9g prot.), 44g baby carrots (4.5g carbohydrates, .5g protein, 0g fat), 55g field greens (1.8g carbs, .9g protein, 0g fat), 55g cucumber (2g carbs, 0.35g protein, 0.06g fat), 55g tomato (2.2g carbs, 0.39g protein, 0g fat), 293g skim milk (14g carbs, 10.6g protein, 0g fat), 8g brazil nuts (5.5g fat, 0.5g carbs, 1.1g protein).