January 10th, 2013

Quick update.  Perhaps my impatience is getting the better of me.  I last reported that I was going to begin a 2500 calorie diet consisting of 240g carbs / 240g protein / 50g fat.  I expect minute increases on the scale daily or every other day.  It has been 2 days and the weight has not budged.  0% gains.  Flat.

In the mirror, I am noticing my body composition changing.  It appears I am looking leaner, so that could be the gain.  Net gains of muscle is balancing out with net loss of fat.  It's just an observation and I'm not completely certain.

One thing is for sure, though; my strength is increasing!  I achieved a new personal record on the incline dumbell bench press this morning!  120 lbs. x 7 reps!  I was doing 15 minutes of low intensity cardio post workout on the step mill 4-5 times a week.  Perhaps this is too much cardio.  I will drop cardio to 3 times a week starting today.

Here's my schedule today, which look like most days.  I substitute foods when necessary, for example, I substitute other forms of lean protein sources for ground beef or whey protein; or oatmeal for potatoes.  

Today's Menu & Schedule - 2500 kCal Plan

5:00a     Wake

5:10a     1 scoop whey protein shake (~25g protein)

5:30a     Pre-workout shake (sipped en route to gym)

6:15a     Sip on Intra-workout shake (BCAAs) while working out 

8:30a     Meal 1
              -4 whole wheat rice cakes (60g carbs)
              -1 tbsp organic peanut butter (~10g fat)

              -1.5 scoops whey protein shake (~40g protein)

10:30a   Meal 2

              -8 oz. potatoes baked like wedges (60g carbs)

              -6 oz. lean ground beef (42g protein) w/ broccoli as stir-fry

1:00p    Meal 3

              -8 oz. potatoes baked like wedges (60g carbs)

              -6 oz. lean ground beef (42g protein) w/ broccoli as stir-fry

3:30p    Meal 4

              -8 oz. potatoes baked like wedges (60g carbs)

              -6 oz. lean ground beef (42g protein) w/ broccoli as stir-fry

6:00p    Meal 5

              -6 oz. lean ground beef (42g protein) w/ broccoli as stir-fry

8:30p    Meal 6 - My "Looks-Like-Shit-But-Tastes-Amazing" Cottage Cheese Concoction 

             -230g non-fat cottage cheese (25g protein) 

             -1/2 scoop whey protein (~15g protein)

             -2 tbsp organic peanut butter (~20g fat)

9:30p    Sleep