January 17th, 2013

Due to weight increase stalls, I need to make modifications to my caloric intake once again.  My weight increase goals are 1-2 lbs./week.  Since last week from today, I have only experienced an increase of +0.6 lbs.  I've identified the best day of the week to measure my weight at my leanest—Thursdays. 

On Thursday mornings, I am as glycogen-depleted as can be because Wednesdays are heavy leg days and 20 min. of cardio on the step mill.  I estimate I burn the most calories on Wednesdays.  The less glycogen I have stored in my body means less water retention.  Thursdays are also 4 days after my last cheat meal from the weekend, allowing more than enough time for extra water retention from increased sodium intake (from cheat meals) to subside. 

According to my estimated total daily energy expenditure (TDEE), my maintenance calories is roughly 2800 calories.  I believe I've finally brought my metabolism back to normal levels since I destroyed it from coming off of the contest prep diet weeks ago.  My body is starting to react positively to high calories, and surprisingly well with high carb, high protein, and low fat intake. 

This is the first time in years since I've included carbs in my diet, which was the reason why I started this blog.  I've always been fearful of it.  Why?  Well, you know why.  “Carbs make you fat.”  Yes, there is a time and place to utilize carbs, but it definitely does not make you fat, if used correctly.  As with any other macronutrient, too much protein and/or too much fat can make you fat.  At the end of the day, it’s all about calories. 

Caloric increases from maintenance level to bulk should be in small increments to assure that fat gains are minimized while gaining lean muscle mass.  Caloric decreases from maintenance level to cut should be in small increments to assure that muscle loss is minimized.  The body is smart and will adapt with patience and under detailed observation.  Gradual changes can force the body to adapt.  Abrupt changes in large caloric increases can lead to increased fat gains and large caloric decreases can throw your body into survival mode and literally destroy your metabolic rate. 

Carbs are protein-sparing, so on a lean bulk, especially, you don’t need incredibly large amounts of protein to increase LBM.  I take in 1.0-1.5g of protein per lb./bodyweight, add 50-60g of fat for essential health benefits and bodily functions, and fill the rest of my calories in with carbs.  If that’s the case, and I weigh ~160 lbs., my protein intake would be 240g P (960 calories) and my fat intake would be 50g F (450 calories); a total of 1410 calories from protein and fat only.   

My current caloric intake is 2610 calories.  When I add calories, I like to add small increments to minimize fat gain.  Most online resources state 500 calorie increments.  I like 250 calorie increments.  This would put me up to about 2900 calories.  I subtract my calories from protein and fat of 1410 from 3000 calories, leaves me about 1600 calories to fill in with carbs.  1g of carbohydrate = 4 calories, so 1600 calories / 4 calories = ~370g of carbs. 

I use the diabetic exchange nutrient counting system based on serving sizes of protein foods, carbohydrate foods, and fat foods (more on this later).  I like to add carbs in with increments of 60g because its about 250 calories (actually 240 calories), and based on the diabetic exchange nutrient counting system, each serving of a carbohydrate food source is 15g of C, which is 4 servings.  I will utilize honey because I simply cannot stuff more dense carb-food into my stomach than what I am already doing.  I will add 4 servings of honey with each serving measured at ¾ tbsp.    

Alas, my new meal plan starting tomorrow of ~2900 calories (actual: 2850 calories), with 360g C, 240g P, 50g F.  I should experience a rise in weight gain by next Thursday of over 1 lb.  I am skipping cardio on Sunday and actually rest on my rest day.  I goaled myself to meet 180 lbs. by March but it seems all too rushed.  Primary goal is to gain lean body mass, not fat, so I must be patient with this slow process.  If I can meet 170-175 and maintain my current body fat % of about 10-12%, then I would be pleased.  In the past few years, I have always hovered around 160. 

Meal 1 (Post Workout)

-4 whole wheat rice cakes (60 g C)

-4 servings of ¾ tbsp honey (60 g C)

-1.5 scoops of whey protein (40g P)

Meal 2

-4 slices Ezekiel bread (60g C)

-6 oz. chicken breast (40g P)

-1 tbsp PB (10g F)

Meal 3

-1 cup oats (60g C)

-1.5 scoop whey protein (40g P)

-1 tbsp PB (10g F)

Meal 4

-8 oz. sweet potato fries (60g C)

-6 oz. chicken breast (40g P)

-1 tbsp PB (10g F)

Meal 5

-4 slices Ezekiel bread (60g C)

-6 oz. chicken breast (40g P)

-1 tbsp PB (10g F)

Meal 6

-230g Trader Joe’s branded non-fat cottage cheese b/c it tastes the best (25g P)

-0.5 scoop whey protein (15g P)

-1 tbsp PB (10g F)

*I eat a lot of broccoli / spinach / green beans / asparagus / salad greens, in which I do not count the calories from.  Based on the diabetic exchange nutrient counting system, these vegetables are basically a “free” food.  Any food or drink that requires more energy to digest than what it is calorically worth is a “free” food.  With all the food I am already eating, I can barely eat a serving of vegetables with every meal.  I aim for at least 3 servings of veggies a day, for obvious health benefits.

Let’s see what happens…