chrisw77's Journal, 11 Jul 20

I've dropped some belly fat - enough that I'm ready to begin the next phase in my journey. The deficit party is coming to an end... time to eat!

Just enough bonus fuel to drive my workouts harder 💪🏻

On Tuesday, I'm upping my strength game: I've been stuck at "medium" weightlifting and no matter what I've tried, I just can't seem to get over this hump that prevents me from lifting the kinda weight levels I've been striving for forever.

I'm just gonna take my weekly average caloric burn and add just 350 calories. That's only 50 extra calories a day, but that's enough of a surplus to start adding muscle without excessive fat.

The trick is gonna be calorie cycling (bigger eating on workout days and a little less on rest days) to balance. Starting at ~2650 calories and we'll see what happens.

I've got a great workout program that's short and intense, I'm finally getting great sleep regularly, I'm adding in more whole foods like rice and more oatmeal as well as more meat to reduce my protein shake intake. These three together might actually lead to some decent progress this round? I'm giving it until at least the end of the year 🤞

69.2 kg Lost so far: 2.5 kg.    Still to go: 0 kg.    Diet followed: Reasonably Well.

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2168 kcal

Fat: 66.90g | Prot: 151.16g | Carbs: 263.55g.   Breakfast: Egg Beaters Egg Beaters - Southwestern Style, Better'n Eggs Better'n Eggs, McCormick Sausage Flavor Country Gravy Mix, Quaker Instant Oatmeal - Strawberries & Cream, Silk Pure Almond Milk - Unsweetened Vanilla, Publix Quick Cooking Oats. Second Breakfast: Coffee (Brewed From Grounds), Quiznos Nanaimo Bar. Elevenses: M&M's Coffee Nut M&M's, Quiznos Nanaimo Bar, Dannon Light & Fit Greek Blends - Strawberry Cheesecake, Post Grape-Nuts Cereal, Fiber One Soft Baked Bars Lemon Bar. Lunch: Nature's Best Perfect Low Carb Isopure Whey Protein Isolate - Dutch Chocolate,  Coffee (Brewed From Grounds), Nature's Best Perfect Zero Carb Isopure Whey Protein Isolate - Creamy Vanilla. Afternoon Tea: Ocean Spray Diet Cranberry Spray Juice, Nature's Best Perfect Zero Carb Isopure Whey Protein Isolate - Mango Peach, Fiber One Soft Baked Bars Lemon Bar, Fiber One Oats & Chocolate Chewy Bars. Dinner: Mt. Olive Kosher Dill Spears, Stubb's Bar-B-Q Sauce Original, Skinless Chicken Breast. Supper: Vitafusion MultiVites Gummy Vitamins, Vitafusion Extra Strength Melatonin Gummies, Dr. Tobias Triple Strength Omega 3 Fish Oil. more...

2550 kcal

Exercise: Resting - 2 hours and 15 minutes, Sleeping - 7 hours and 30 minutes, Driving - 2 hours, Sitting - 3 hours, Bus Driving - 8 hours, Intense Weightlifting - 30 minutes, Showering - 30 minutes, Cooking - 15 minutes. more...