I wish I’d posed this question a year ago
Some Initial thoughts:
I’m surprised that 3000 calories a day is considered to be too much; according to Fitday, that’s almost exactly what I burn on a normal day (before any exercise at the gym). According to the advice given here; I would actually need to increase to 3600 a day to achieve slow bulk
I ‘m really not sure what to do about what I am eating; I had intended to go through March with carbs below 50 grams a day (thinking Ketosis would burn off some of the fat) and was intending to increase overall calorie intake.
The make-up of my diet doesn’t vary much at all (ever);
Breakfast; tuna/salmon/smoked salmon/mackerel /chicken/sardines/eggs (up to 6 a day) with salad.. Lunch mostly the same. Dinner; steak/chicken/ground beef/pork chops/lamb chops/white fish/salmon/ with steamed vegetables; usually broccoli and cauliflower/cabbage
I’ve recently got hooked on protein shakes; which I’ve started making with coconut milk. Other than stopping the coconut milk, I’m not sure how I reduce fat and increase protein further.
I am going to read up on leangain; and intend to give it a shot.
I thought I was pushing myself fairly hard at the gym. I steadily increase the weight (sometimes too ambitious and need to drop back). If I am not satisfied with the number of reps I can achieve; I make myself do my sets until I am satisfied. I find I need at least two or three rest days otherwise my performance deteriorates . I had assumed that if I could do two hard 90 minute sessions a week it would be enough – plus an occasional cardio session. I’m going to have a weights session tomorrow : I’ll record what I do here. I have been doing spin from time to time but will switch to “boot camp”.
I’m 52; I guess I need to modify aspirations and expectations a little. I think my current weight is around 198 lbs (6 “ 1’) is that typical for skinny fat? My waist has gone from 38 to 34 in 12 months.
I’ll get my arm checked out
I’ll really make an effort to get my head around the leangain principle – and the advice given here.
I’ll really commit for the next two months and see what I can achieve; I’ll post progress pictures. Until I know what I’m doing, or am advised to do otherwise, I will;
- Keep my calorie level about where it is now. Keep my carbs at 50 to 70 grams a day for March
- Increase the amounts that I am lifting (and frequency) introduce one boot camp or boxercise session a week
- Start sprinting (when the snow goes).
I’m excited by this!
Oh, and I was convinced that it had actually got bigger since my 265 lb days; I now find out it’s probably just an optical illusion .
<a href=http://whole9life.com/category/whole-30/><img src=http://whole9life.com/img/doing-the-whole30.jpg border =0 alt=The Whole30 Program, created by Whole9></a>