February 15th, 2013

A week has past since my last post and I mentioned that I would keep the caloric level steady at about ~3000 calories while adjusting my macros.  Last week, I noticed I was taking the scale weight to heart more than any other key indicators of progress with lean muscle gains.  The highest caloric intake I have experienced in this experiment so far was at about ~3200 calories at which I noticed quite a bit of fat gain and increase of water storage in the subcutaneous.  I know it's my impatience that got the better of me, as Rome was not built overnight, bodily change as a result to diet doesn't either.

I took a different approach in maintaining calories this past week.  Instead of keeping calories the same at ~3000 each day, I did about ~2800-2900 calories on the weekdays and ~3100-3200 calories on the weekends.  I dropped my protein intake because I wanted to make more room for carbohydrates.  I am still taking in over 1g of protein per lb. of LBM, and that's plenty for a natural.  The past week, I have been following these macros:

Weekdays ~2800 kCal.
Protein:  210g
Fat: 60g
Carbohydrates: 360g


Weekends ~3200 kCal.
Protein:  210g
Fat: 50g
Carbohydrates: 450g

I've stuck with this and will continue to be patient until I am a bit leaner (10-12% BF).  Gaining mass is an art.  It's easy to become real impatient and chase those gains quickly by taking in calories at a rate that your body is unable to process.  Thus, more fat is stored.  It's not a race, which is why I had to pump the brakes.  More than a week ago, I hit an all-time high of 170 lbs. on the scale, and now I'm about 167 lbs.  2 weeks ago, I was at 167 lbs but I was not as strong as I am now.  I am getting leaner and I am steadily getting stronger.  Strength will always be my #1 indicator of lean muscle gains despite what the scale says.  I will continue to focus on building up my legs and chest.  Once the elbow pains subside, I will focus more on arms as well.

Today, I've managed to hit a PR of 1RM on the decline barbell bench of 365 lbs.  I'm not into 1RMs because it's more of a measure of power than a benefit in building muscle.  I believe 5-8 reps is an optimal hypertrophy range.  I just wanted to mention this milestone because I was never able to bench more than 3 plates (315 lbs) on the bench.  I pulled both rotator cuffs in my collegiate years from a little rowing sport called dragonboat.  Since then, it's been a slow recovery, starting from the ground up with 95 lbs., focusing on form and then gradually move up in weight.  My coach was able to record this lift and I'll try to post it later today.

I'll remain with this nutrition plan until strength gains have halted and I appear a little leaner in the mirror.  Then, I will continue adding more calories in and keep progressing.  I estimate that if I lean out to contest conditions, I should be about 5 lbs. heavier than I was on Dec. 1.  This experiment may last longer than anticipated, but I am not mad that I get to keep eating!