Random Reflections

Well I haven’t actually lost any strength yet, but I’ve definitely reached a plateau on my strength gains. So even though I still have much fat to lose I’m switching to a bulk for the next 30 days.

This will also have a strategic place in my fat loss goals. I will be 1500Cal/day above my maintenance level. So I could gain up to 3lbs per week, 12lbs total. Up to 8lbs of this could easily be muscle.

8lbs of extra muscle will increase my maintenance level substantially and give me accelerated fat loss when I go back on the cut in 30 days.

Of course bulking must be done properly with planning and control. My Macros will be typical for a bulking phase (50:30:20).

BULKING Workout Day (Photos, measurements updated pre-bulk (June. 16^th)
 

Non-Workout day replace pre/post workout shakes with Ion-Exch whey isolate/maize shakes of equal calories/macros.
 

Bulking 5500Cal/Day (50:30:20) (688g Carbs, 413g protein, 122g fat)
 

Each Meal (76g Carbs, 46g protein, 14g fat)

+ 284Cal 123g extra protein from 40gBCAA/day, 30g glut, 26g No Holds NO, 20g hydro whey during workout, 7g arg. From na NOx9, 24 grams extra maize post workout.

-76g carbs meal 9.

Actual 5784Cal/Day (636Carbs, 536prot., 122fat) (44:37:19) on workout days
 

Meal 1: 52g Hydro Whey (40g prot.),

             7g micellar casein (6g prot.),

             76g maize,

             13 grams no holds NO,

             1g vit C,

              10g BCAA,

              10g Glut

Meal 2 (covers meal 1 fat deficit): 114g whole oats (76 carbs, 7.6g fat, 15.2g prot.), 1 Can Sockeye Salmon (36g prot. 22g fat).

(excess 5g protein, 1.6g fat)

Meal 3: (Pre-Workout): Granny Smith Apples 350g (50g carbs), 117g Bannana (26g carbs, 0.5g fat, 1g prot.), 51g Ion-Exchange Isolate (45g prot.), 2.6g HMB, 3g Creatine

During workout: 26g Hydro Whey (20g prot.), 20g BCAA, 10g Glut.

Meal 4: (Post-Workout): 100g Maize,

                      
                   14g hydro cas.,

                      
                   15g hydro whey,

                      
                  14g mic cas.,

                      
                  12g Ion-Exch whey (46g prot. Total),

                      
                 10g BCAA,

                      
                 10g glut.

                      
                 2.6g HMB,

                                      
 3g creatine,

                      
                 2.7g vit. C

Meal 5: 268g Cooked Long grain brown rice (76g carbs, 5.6g prot., 0.6g fat), 10g olive oil, 200g Lean Pepper Steak (46g protein, 4g carbs, 6 grams fat), 45g Almonds (spread out over next 3 meals to cover fat deficit (24g fat, 9g prot., 9g carbs).

Total 14g prot. extra 9gcarbs extra. Including Meal 2

Meal 5:  327g Sweet Potato (67g carbs, 6.5g prot., 0g fat), 83g chicken breast (26g prot., 3g fat, 0g carbs), 17g walnuts (11g fat, 2g carbs, 2.5g prot.)

Meal 6:  80% of can of Cedar 6 Bean Blend (76g carbs, 26g prot., 3.4g fat), 4g flax oil, 7g olive oil. 85g tuna (20g prot.,).

Meal 7: 40g ion-exchange isolate (37g prot.), 98g time-wize parboiled whole grain brown rice (76g carbs, 9g prot., 2.2g fat), 11g olive oil.

Meal 8: 350g yogurt ( 18g carbs, 18g prot. 7g fat), 219g 1% cottage cheese (12g carbs, 28g prot., 2.6g fat), 69g dry whole oats mixed in (46g carbs, 9g prot, 4g fat).  

Meal 9: 47g micellar casein (39g prot.) with water before bed along with 28g peanuts (14g fat, 7g prot, 6g carbs).

This entry was posted on Saturday, June 16th, 2007 at 7:02 pm and is filed under Training. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.