Fall Bulk Day 15
My weight has returned to the trendline. See what made it go up and how I plan to keep it there.
As predicted, my weight rebounded with the return to my typical meal plan following the low-carb rest day. You will likely notice this effect if you monitor how your weight reacts to changes in carb and calorie intake.
On day 15 of the fall bulk, I started with a 15-minute walk with my wife and our dogs. Then, we had a morning workout in our home gym, where I trained back and biceps.
The rest of the day was spent eating and working. Here are my nutrition numbers for November 15th, 2023.
| Nutrient | Amount |
|---|---|
| Protein | 231 g (30%) |
| Carbs | 403 g (51%) |
| Fat | 67 g (19%) |
| Calories In | +3,139 |
| Calories Out | -2,699 |
| Calorie Surplus | +440 (16%) |
You’ll notice my calorie intake was slightly higher than usual at a 16% surplus, which is what I intended. I treat the day after my low-carb day like a small refeed because glycogen stores are low and primed to soak up more carbs.
As a result, the nearly one-pound weight increase from the previous day was mainly due to this added glycogen and a little water. However, my water intake was low at just 2.5 liters because my stomach was full of food.
Now, I am back on the trendline, but it has shifted down to the point where my final projected weight is below the goal of 180 lbs. So, I will need to be diligent in the coming days to ensure I continue gaining lean muscle consistently.
My goal for day 16 is a 10% calorie surplus with a bit more evenly distributed macros. This should result in maintaining or increasing my weight again.
Check back to see what happens!
