For the last 2-3 weeks, I had to slowly get my body adjusted to the increased caloric intake so I don't gain too much fat. After all, I am 15 lbs. heavier than I was at the NPC Excalibur just a little over a month ago. I am now closely monitoring my food, weighing my servings on a food scale so I can document what I am eating, the amount I am eating, and its effects on my body. Without being consistent and extremely detailed (not just eyeballing and estimating the size of food I am ingesting), there is no way to determine where I faltered and did not achieve the results I wanted. Only by measuring my food and being consistent, I know when and where to add and subtract.
Here are my protein sources:
-93% lean ground beef
-chicken breast
-egg whites / egg beaters
-canned tuna (in spring water)
-whey protein isolate
Carbohydrate sources:
-oatmeal
-yams / sweet potatoes
-potatoes
-whole wheat rice cakes (made from brown rice)
Fat sources:
-organic peanut butter
-organic almond butter
-extra virgin olive oil
-coconut oil
-macadamia nut oil
2 weeks ago, I was at 2000 calories with 240g proteins, 120g carbohydrates, and 50g fats.
Last week, I was at 2250 calories with 240g proteins, 180g carbohydrates, and 50g fats.
Today, I added an additional 60g of carbs to my meals which bring me up to 2500 calories with 240g proteins, 240g carbohydrates, and 50g fats. I have been hovering at around 163 lbs. the past 2-3 weeks. My goal is to gain 1-2 lbs. max each week.
Greetings.
Weight training is at 6 days a week, with a 6-day split leg hypertrophy routine H.I.T. style. Here is my split:
Day 1 - Legs (quad focus / wide stance) & Calves
Day 2 - Chest & Biceps
Day 3 - Shoulders & Triceps
Day 4 - Legs (hamstring focus / close stance) & Calves
Day 5 - Back
Day 6 - Cardio & Abs
Day 7 - Rest or Start Over at Day 1
Let's see what happens...
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