Critique my Goal > (Maitenace) > Bulk plan please
geebusuk
Posts: 3,348 Member
Today, after a few months of yo-yo for the last bit, I hit my goal.
Scales say 11.6% body fat, not the 10% I was hoping for, but scales also not known for their accuracy in measuring it, especially as mine were very cheap. Happy, regardless
So now I need a plan to get myself to a 'bulk phase', looking to work it out so that I'm only eating 250 calories over, not getting too far in to putting fat back on.
First off, I will be ultra-consistent with logging food. I use a motoactv for logging calories burnt and keep it on me daily, so it's about as accurate as I'm going to get - wear a HRM which it connects to for exercise.
Today I upped my calories so that I'm now at a 750 calorie deficit rather than 930 or I was at (was -1000, but lost a bit of weight since last updated)
My thought is to stick at this for a few days, then up by 100 calories presuming my weight is still falling, few days again, up by 100 calories - keep an eye on weight until it seems to stabilise over time and have that as my TDEE base.
May have to do more than a few days as weight starts to stablise between 100 calorie increments.
When I've got a good figure as my 'maintenance base', will bump up calories by 250 for a 'bulk' phase.
I plan to be doing a 5x5 routine throughout this time, as well as 3 sessions of indoor rock climbing a week.
Always making sure I'm getting 1g of protein per lb of body weight.
Thoughts?
Scales say 11.6% body fat, not the 10% I was hoping for, but scales also not known for their accuracy in measuring it, especially as mine were very cheap. Happy, regardless
So now I need a plan to get myself to a 'bulk phase', looking to work it out so that I'm only eating 250 calories over, not getting too far in to putting fat back on.
First off, I will be ultra-consistent with logging food. I use a motoactv for logging calories burnt and keep it on me daily, so it's about as accurate as I'm going to get - wear a HRM which it connects to for exercise.
Today I upped my calories so that I'm now at a 750 calorie deficit rather than 930 or I was at (was -1000, but lost a bit of weight since last updated)
My thought is to stick at this for a few days, then up by 100 calories presuming my weight is still falling, few days again, up by 100 calories - keep an eye on weight until it seems to stabilise over time and have that as my TDEE base.
May have to do more than a few days as weight starts to stablise between 100 calorie increments.
When I've got a good figure as my 'maintenance base', will bump up calories by 250 for a 'bulk' phase.
I plan to be doing a 5x5 routine throughout this time, as well as 3 sessions of indoor rock climbing a week.
Always making sure I'm getting 1g of protein per lb of body weight.
Thoughts?
0
Replies
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Remember to eat atleast 0.3g of fat per lbs of lean body weight, as fats are important for cellular functions, other than that gl!0
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That's one thing I don't have a problem with!
I do choose low fat meats etc, but I eat enough stuff with enough fat in that it's not a problem - and the more flexibility with calories I have, the more I'm likely to naturally eat.
If you were looking at my diary (is all open, by the way), then the ratios were set to give a fairly high protein ratio - but as it's a percentage and I want an absolute number, doesn't really mean much.0
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