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I have been focusing on building some muscle mass the last few months and ended up adding a bit too much of fluffy stuff over the holiday :-) . Was planning to cut for a couple weeks to drop 3 lbs or so to get back to where I was but ended up dropping it all in 1 week. So, that means it's back to a conservative bulking plan for me. I definitely prefer eating a small calorie surplus over a deficit and it really helps with the strength in the gym. Onward and upward!
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3346 kkal
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Lemak: 131,47g | Prot: 218,62g | Karb: 320,18g.
Makan Pagi: 2% Fat Milk, Kashi GOLEAN Clusters Vanilla Pepita, Mission Carb Balance Small Fajita Tortillas, Egg, Extra Virgin Olive Oil, Forza Pro Protein Powder. Makan Siang: Kroger Mozzarella Cheese Slices, Snack Cracker, Kroger 100% Whole Wheat Tortillas. Makan Malam: Kroger Mozzarella Cheese Slices, Vlasic Stackers Bread & Butter Pickles, Wholly Guacamole Wholly Guacamole Minis, Baked Sweetpotato (Peel Not Eaten), Great Value Enriched Hamburger Buns, Ground Beef (90% Lean / 10% Fat). Camilan/Lainnya: Kroger Mozzarella Cheese Slices, Snack Cracker, Gatorade Whey Protein Bar, Forza Pro Protein Powder, Member's Mark Omega 3 Fish Oil (1000 mg). lagi...
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 Komentar
Be sure to add protein right after your workouts if you planning on adding muscle mass! Incorporate both plant-based and animal-based proteins throughout the day so you're not losing muscle during periods of fat loss. I'd use a Macros calculator to determine how much protein you should be consuming a day :)
06 Jan 17 oleh anggota: Verse
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Good tips, thanks. I get 30g of protein pre-workout, and then 30g immediately post-workout. I have a macro calculator ... actually I developed it :-) ... and I use that to get my targets. I shoot for about 1g protein per pound of body weight, 0.4g fat per pound, and the rest carbs. So my numbers right now are 190g protein, 75g fat, and 495g carbs. I sometimes go over on protein, and sometimes I go over on fat in which case my carbs will be a little lower. So, total calories is about 3,400 right now. That keeps me slowly gaining muscle while keeping some ab definition and staying around 12% body fat :-)
07 Jan 17 oleh anggota: JavaJ1013
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