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TRUTH #1
Regardless how you think you look when you see yourself naked, the way others see you and the way your body looks in most clothes is usually different; you're usually your own worst critic.
TRUTH #2
At most body fat% levels, there's a window wherein you can gain or lose a few pounds of fat and no one would be able to tell just by looking at you. Try to use a comfy goal RANGE instead of a targeted weight number for a more relaxing journey.
TRUTH #3
If you're consistently working out (resistance training with a goal of looking slimmer and more defined/toned), you shouldn't be afraid of the occasional daily creep-ups on the scale.
The goal is to eat enough to improve your workouts a little more each session.
Don't let the fear of a little bit of fat ruin your progress! The numbers changing daily on the scale are truly irrelevant if you're remaining active.
Weigh daily, but measure your progress via weekly averages which will eliminate those minor fluctuations.
TRUTH #4:
Under IDEAL circumstances (calories/macros just right, full amounts of sleep and recovery, optimal weight training, etc.), a male can expect to gain a MAXIMUM of ~1/4 - 1/2 of a pound of lean muscle mass per week (13-26lbs per year).
Females = half that.
If you're goal is reducing your body fat % AND adding muscle simultaneously, you won't need a caloric surplus when you first start because you already have one built in 😉.
However, for some of us, along with muscle is the inevitable storage of some fat due to the fact that a caloric surplus will be present in order to increase muscle mass.
I'm well beyond the "newbie gains" phase which means, personally, I'm probably a bit under the 1/4lb per week for my own muscular goal.
Since my surplus is minimal, though, I'll use a realistic - if not low - number of 1/4lb cumulative fat gain per week.
The daily weight may be all over the place on the scale for awhile, but the magic number I'll be watching for is the weekly average of about 1/2lb gain on the scale.
I'll adjust the following week's calories based on each Sunday's resulting tally.
Again, the workout program is the best/most effective I've ever used, the nutrition (calories and quality of food) has been leveled up, sleep has been great... all that's left is time, patience, and flexibility to change course as necessary.
Getting it done! 🏋️♂️
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69.2 kg
Lost so far: 2.5 kg.
Still to go: 0 kg.
Diet followed: Reasonably Well.
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3302 kcal
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Fat: 92.41g | Prot: 144.98g | Carbs: 466.29g.
Breakfast: Silk Pure Almond Milk - Unsweetened Vanilla, Publix Quick Cooking Oats, Quaker Instant Oatmeal - Strawberries & Cream, McCormick Sausage Flavor Country Gravy Mix, Better'n Eggs Better'n Eggs, Egg Beaters Egg Beaters - Southwestern Style. Second Breakfast: Forto Energy Coffee Chocolate Latte, Maple Grove Farms Sugar Free Low Calorie Maple Flavor Syrup, Kodiak Cakes Flapjack Unleashed Buttermilk & Maple. Elevenses: Silk Pure Almond Milk - Unsweetened Vanilla, Now Sports Carbo Gain, Isopure Low Carb Protein Powder - Dutch Chocolate, Starbucks Nitro Cold Brew Vanilla Sweet Cream, Subway Provolone Cheese, Subway 6" Meatball Marinara. Dinner: Silk Pure Almond Milk - Unsweetened Vanilla, Little Debbie Mini Strawberry Donuts, Puerto Rican Style Custard (Flan), Taco Del Mar Carne Asada Steak Mondo Burrito, Dole Pineapple Chunks in 100% Pineapple Juice. Supper: Vitafusion MultiVites Gummy Vitamins, Dr. Tobias Triple Strength Omega 3 Fish Oil, Vitafusion Extra Strength Melatonin Gummies. more...
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3153 kcal
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Exercise:
Driving - 1 hour and 30 minutes, Sleeping - 6 hours, Housework - 30 minutes, Intense Weightlifting - 1 hour and 15 minutes, Sitting - 5 hours, Resting - 5 hours and 15 minutes, Grocery Shopping - 30 minutes, Showering - 30 minutes, Cooking - 1 hour and 30 minutes, Yard Work (gardening) - 2 hours. more...
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Gaining 3.2 kg a Week
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