The bulk went well.
In about a month I gained 10 pounds, mostly muscle. My waist stayed exactly the same size and while yes, there obviously was water weight, it was no where near what I expected. I looked fuller, was stronger and bigger in all the right places.
"Operation: Stop Being Lazy and Actually Eat Clean For This Bulk" (Op:SBLAAECFTB) was a success. It's time to move on to cutting.
During the bulk, I got into a lot of good habits. Mainly, drinking massive amounts of water, learning portion control (a plate full of rice or pasta IS NOT control) and recognizing that I can't starve myself. Well, that last one I learned on my last failed cut attempt in which I lost so much mass that I looked like I was wasting away.
After doing some research on these here forums I've decided to go on a 40/50/10 (EDIT: Doing 35/40/25 now) macro split. The carbs and fats may fluctuate from day to day, but as long as I keep my protein high and the other two within 10% of the goal, it should be fine. 2000 calories per day. Let's do this.
Universal Animal Pack
Universal Animal Cuts
USP Labs Jack3D (Only taken when working out in evenings. If I work out in the morning, the Animal Cuts will supply my energy)
ON Whey Protein
USP Labs Modern BCAA
Time Frame: 8 Weeks
Starting Body Fat: ~16%
Target Body Fat: ~10%
Reasonable Body Fat Goal: ~13%
Starting Weight: 178.0
I'm kind of new to this micro stuff, but once I get into the habit of it, I'm sure I'll catch on quick.
Portion control for me is the toughest thing to do, but I realized fairly quickly that by the time I get hungry again, I should've eaten already an hour ago.
I had 6 small meals throughout the day comprising of this:
1 Cup Greek Yogurt
Grilled Chicken Salad on mixed greens with carrots, cucumber and a tbls. of Olive Oil
1 cup of raw Clams
4 oz of Whole Wheat Pasta with 1.5 cups of Grilled Chicken and a total of 2 tbls. of Olive Oil (Split between 2 meals)
2 Protein Shakes (2 scoops each)
Total Macros for the Day (Numbers obviously aren't perfect, but very close):
164g Carbs (38.8%)
215g Protein (50.9%)
43g Fat (10.2%)
Then came my work out:
Barbell Decline Bench
Dumbell Incline Bench
Overhead Tricep Press
And then of course, I did 6 sets 2,000 crunches, superset with 2 minutes of staring in the mirror with my shirt raised. Just kidding. A kid did do that today though while I was doing the Rope Pulldowns.
No cardio today. It'll be done 3 times a week. HIIT for 10 minutes, pushed to 15 after 2 weeks (so I can get my wind back).
What I Learned Today:
1. A fist sized portion of whole wheat pasta contains 41g of carbs, but damn, it's deceptively filling
2. Planning my meals in advance will make this whole process easier
3. I know how to cook!
Preview For Tomorrow's Episode:
- I try to cook oatmeal
- I try to not vomit during cardio
- I learn the shocking truth about the carbs in a banana