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Today's weigh-in was a decent jump from last week, I'm guessing part of it is retained water, I did eat some salty food over the weekend.
based on the past 8 weeks I decided to crunch some numbers;
Here are the weigh-ins during my bulk phase so far:
12/29/2013 170
1/14/2014 172.2
1/21/2014 173.5
1/27/2014 174
2/04/2014 175
2/10/2014 175
2/16/2014 176
2/24/2014 176.4
3/03/2014 178
Based on these numbers I obviously gained 8 lbs during my bulk thus far, and based on a combination of mirror results, waist size, and body fat percentages read from my scale, I believe that about 60-70% of the weight gained was from muscle and the rest from fat.
So that leaves me with 3.2 lbs of fat gained (on the higher fat end of things) so 3.2x3500=11200 surplus calories over the past 8 weeks.
This may not seem like much, but I weight train 4-6 days per week and do moderate cardio on my off days. Divide 11200 cals by 60 days and that gives me a 186.7 calorie surplus per day.
While sticking to my current exercise regimen that would mean that I need to take in 2813 calories per day (+/-5%) to maintain my current weight.
Starting in 2 weeks I will be going back into a 500 calorie deficit by dropping carbs a lot, and raisng fat a little to make a 20%/30%/50% split of carbs/fats/proteins. So based on my current 6 week trial I will need to drop down to somewhere around 2313(+/-5%) to lose weight at a rate of 1 lb. per week without comprimising my previous lean mass gains.
This should be an interesting experiment!
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3014 kcal
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Líp: 70,96g | Prot: 262,16g | Carbs : 339,95g.
Pequeno Almoço: Egg (Whole), Pepperidge Farm 100% Natural Whole Wheat Bread. Almoço: hannaford broccoli uncooked, Shadybrook Farms Boneless Turkey Breast Chops, Fiber One 90 Calorie Chewy Bars - Chocolate Peanut Butter, Taste of Inspirations Nonfat Greek Yogurt - Blueberry, Fiber One fruit snacks (mixed berry). Jantar: Dymatize Nutrition Elite Fusion 7, Egg, Bob's Red Mill Quick Cooking Rolled Oats, Pepperidge Farm 100% Natural Whole Wheat Bread. Snacks/Outros: Dymatize Nutrition ISO 100 Hydrolyzed 100% Whey Protein Isolate - Gourmet Chocolate, MET-Rx BCAA 5000, Now Foods Dextrose Powder, Bananas, Milk (2% Lowfat with Added Vitamin A). mais...
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3093 kcal
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Exercício:
Musculação (Moderado) - 1 hora e 30 minutos, Caminhar (Rápido) - 5,5/kph - 10 minutos, Descansar - 7 horas e 30 minutos, Dormir - 6 horas e 20 minutos, Trabalho de Escritório - 8 horas, Caminhar (Moderado) - 5/kph - 30 minutos. mais...
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