In short –
- I want to build muscle all over and I want to build more width to my back and thickness to my traps. (I am in the process of this and have the facilities at the new gym to make it safer) I will go more into detail in another post for this…
- Inspire others and help them reach their goals.
In Long –
My goal has always been to build muscle and drop the body fat. I love the gym, I love the satisfying pain, the way the gym opens my mind, the focus I only get in the gym, the loud music and the anger that is released upon those weights.
The problem that I have always had is my excess fat. I was on a losing battle of trying to bulk when I was already carrying a very excessive amount of body fat for how I want to look. (I couldn’t see this at the time) I already have my plans for the next year and I will share them here. I find opening up like this on my blog is a great way to monitor my progress and to show others how I am adapting mentally and physically to reach my goals.
Without doing any calculations or anything scientific, I predict from my own experience that adding 100g of brown rice boiled or 100g of sweet potato steamed to each meal I have, I will get around 130g of carbs extra per day. I will also add an extra 20-50g of oats in the morning and this will put my total up to 150g of carbs extra per day without doing anything crazy. After measuring my food for a couple of months, I can now look at food and give a rough estimate of how big the portion is and what nutrients come from it.
When I first started to weigh my meal portions a short while ago, I discovered how much extra food I was eating and simply didn’t realise. When I cut my oats down to 100g, I realised that I was dropping my oats by more than half. I used to think I was having adequate portions, but I was actually underestimating just how much I was really eating. (Maybe you should try it as you may be able to cut your calories down by half or even raise your calories from just weighing your foods, depending on your goals)
Basically my diet is going to be on a maintenance level now until the 1st of June and then I am going to slowly increase my food intake and monitor myself every fortnight to check and see how my body is changing. I really want to take this seriously, but I also want to educate myself along the way so I can pass the information on to others and help others. I need to understand what I am doing as well as actually doing it.
It is very easy to look at words and listen to information, but understanding it and using it is different. For 2 years I though I was doing everything right, until I stood outside my body and actually watched myself. I did this by simply recording myself and playing it back. I have learnt so much from doing this and I will continue to do it randomly forever. Nutrition is the most important factor for this sport and general health (In my opinion) It has took me years to adapt to what I have now, little things over time have finally allowed me to have a diet that I didn’t even knew existed a few years ago. Knowledge is the key!
Dropping my carbs quite low through this cut has been extremely difficult energy wise. My theory is that if I can up my carbs by 100g-200g per day to start and monitor myself, I really do think that I can raise my metabolism, raise my motivation and therefore burn off more calories, leading to more fat loss, bringing me equal to where my diet has been during this cut.
I started this cut to see if I could give it 100% focus and nothing less. I would not use the above theory as I wanted to put my body through the hardest times I possibly could, just so I know what would happen during these times. Would I snack? Would I lose focus? How was I mentally? and so on. I passed every single test that I wanted to put myself through. I know it sounds silly, but I want to know what I could sacrifice if I really needed to… And we did sacrifice a hell of a lot of things…
Here’s my own calculations that I will be using for the near future and a basic diet plan of how I will be doing it… (Everything here is a very simple baseline for my bodyweight and goals. I will alter it accordingly)
Weight 158.2lb x 15 = 2370 BMR
158 x 1.2 = 190g protein
190g x 4 = 758 calories
Fat = 2370 / 20% = 474calories
474 / 9 = 52g fat
Carbs = 758 + 474 = 1232
1232 / 4 = 308 carbs per day
Across 7 meals
- 23g protein per meal
- 7g fat per meal
- 44g carbs per meal
My basic meal plan for today… (Don’t read into this as it’s just a foundation)
This is extremely relaxed for what I have been doing. I can easily stick to something like this 365 days of the year. 4 months ago this would have been classed as a very strict diet, as I sit here today, this feels like party food and I don’t think I can eat all this today.
My daily macros are just about right in this meal plan for what I have set out to do. I will keep it relaxed like this for 2 weeks and then I will assess my findings and alter accordingly.
I WILL NOT SIT THERE EATING JUNK FOOD THINKING I’M ALLOWED TO… I HAVE GOALS AND DREAMS TO ACCOMPLISH. I DO NOT DESERVE A TREAT… I AM THE ONE THAT WANTS ‘IT’!