Fall Bulk Day 8
I trusted the process and my weight corrected back to the upward trendline! Let’s see if I can continue this progress and hit my goal.
After an unexpected drop in weight, we’re back on track at 174.4 lbs. Again, I didn’t panic and react to the single data point. I just kept doing what I knew was working, and my weight returned to the trendline.
My activity level was higher yesterday with a morning jog followed by an afternoon weight session and walk. So, I made sure to bump my calorie intake up as well to stay in a surplus.
Macros weren’t spot on, and fat was a little higher than I’d like it to be, but I did hit my minimum protein goal. Here are yesterday’s numbers.
| Nutrient | Amount |
|---|---|
| Protein | 243 g (31%) |
| Carbs | 292 g (38%) |
| Fat | 107 g (31%) |
| Calories In | +3,103 |
| Calories Out | -2,850 |
| Calorie Surplus | +253 (9%) |
On a busy day, it can be helpful to keep an eye on your energy expenditure to ensure you don’t undershoot your calorie target. I wear an Oura ring, which tracks my activity while I wear it and also syncs up with my Apple watch to record workout calories.
Then, I usually check my calories burned sometime in the afternoon to determine if I need to add or remove calories from my evening meals. This is not something everyone needs to do, but I enjoy tracking the data and making precise decisions.
As long as you’re hitting that cumulative calorie surplus for the week, you will still gain weight even if you’re not perfect every day. So don’t get too hung up on meticulous tracking unless you’re nerding out on fitness like I am!
I should also point out that I drank a full gallon (~4 liters) of water yesterday, which is slightly higher than my usual 3.5 liters. And that could account for some of the weight increase.
Today my goal is to drop the fat intake a little while bumping up protein and carbs. Let’s do it!
