Fall Bulk Day 36
Today’s routine was similar to yesterday’s except my schedule was flipped. This is how I ate and trained with an AM workout and PM work day.
Day 36 was a Tuesday with a morning workout and an evening work shift. Before my chest and triceps workout, I ate proats, a hashbrown patty, and 1.5 strips of bacon.
The post-workout meal consisted of a protein shake with 1.5 scoops of whey, 0.5 cups of egg whites with 10 grams of creatine, and a bagel. I also had one of the leftover cupcakes from our reception.
In the early afternoon, I had two chicken, rice, and green bean meals spaced out by about 2 hours. Each meal had 5 ounces of chicken, 0.5 cups of rice (measured dry), and a half cup of beans.
I had 5 ounces of ribeye steak with grilled onions for dinner, a spring mix salad with shredded cheese, and a homemade vinaigrette dressing. Before bed, I had protein mixed in Greek Yogurt.
Try this marshmallow cereal milk protein yogurt recipe.
Here are my macros for day 36.
| Nutrient | Amount |
|---|---|
| Protein | 282 g (34%) |
| Carbs | 357 g (43%) |
| Fat | 83 g (23%) |
| Calories In | +3,303 |
| Calories Out | -2,706 |
| Calorie Surplus | +597 (22%) |
This morning, my weight went back up 0.4 pounds to 176.1, exactly where it was on Thursday and Friday of last week before the weekend’s party. So I’m happy that my weight has stabilized.
Still, I will continue with a slight bump in calories this week and shoot for a 15-20% surplus most days. I hope to drive my average weight to around 177 pounds to keep pace with my goal, but that will be a tall order.
Despite having some processed carbs in there, my body responded well again to yesterday’s meal plan. My general rule is to keep 90% of the calories clean, which I was close to.
So, I’ll attempt to follow a similar diet tomorrow and see if we can keep filling out with lean gains.
