Fall Bulk Day 10
My weight is trending up, as you can see by the newly added trendline…
Meal plan execution on day 10 of the bulk was on point concerning calories and macros. I nailed a 6% calorie surplus, which is half the battle, and my weight climbed to a new high of 174.6 lbs.
Also, my macronutrient ratio was 33% protein, 45% carbs, and 22% fat. These macro amounts favor protein and carbs over fat, which helps fuel my heavy resistance training workouts and provides the building blocks for new muscle.
The only area I would improve would be the food choices. My breakfast/pre-workout meal included two French toast sticks and a hashbrown patty cooked in the air fryer. But the rest of my foods were clean and minimally processed.
When it comes to clean eating, my general rule is to consume 90% healthy, whole foods. This could be per meal, per day, or week. Yesterday’s foods were 88% from clean sources, so I suppose I didn’t do that badly.
Here is a snapshot of yesterday’s numbers.
| Nutrient | Amount |
|---|---|
| Protein | 229 g (33%) |
| Carbs | 320 g (45%) |
| Fat | 69 g (22%) |
| Calories In | +2,817 |
| Calories Out | -2,657 |
| Calorie Surplus | +160 (6%) |
My wife works a rotating schedule with morning and evening shifts. So, I adapt my schedule to match hers, which changes our daily workout and eating routine.
For example, we typically work out in the afternoon when she works in the mornings. The morning meals are lighter, and the evening meals are heavier.
Yesterday was an evening shift, so we worked out in the morning. As a result, I ate most of my calories and carbs earlier in the day around the workout and tapered off at night.
For day 11, I’m aiming for similar numbers, but let’s see if I can get back to 90% or higher with clean food choices!
