Fall Bulk Day 11
Weight is increasing by an average of 0.12 lbs per day. I explain how I determined this from the trend line equation.
Day 11 started off with another 1.7-mile slow jog for fasted cardio. When I say slow, I mean 11-12 minute miles! The goal is to stay at about 70% of my max heart rate.
I also did an afternoon shoulder workout, so in total, I burned about 2,800 calories and consumed just under 3,000 for a 5% calorie surplus on the day.
Here are my numbers for the day.
| Nutrient | Amount |
|---|---|
| Protein | 264 g (35%) |
| Carbs | 302 g (41%) |
| Fat | 79 g (24%) |
| Calories In | +2,975 |
| Calories Out | -2,823 |
| Calorie Surplus | +152 (5%) |
My meals consisted of a coffee protein shake for breakfast and grilled chicken breast, white rice, and stir fry vegetables for lunch and dinner.
I had protein oatmeal (proats) as a pre-workout meal and some nerds and laffy taffy for intra-workout carbs. Then post-workout, I had a whey protein shake with egg whites and a large bowl of Rice Crispies.
Finally, I had a bedtime snack of cottage cheese with a side of peanut butter. I’ll share more details of my full day of eating in another blog post.
This morning, my weight was up to 175.0 lbs, which is a new high for the bulk. Here’s how my weight has been tracking so far.
Today I added the trendline equation and R-squared value to the weight chart. The “x” value in the equation represents the average amount of weight gained each day, while the R-squared value represents how well the points fit the trendline.
In other words, I’ve been averaging about 0.12 lbs gained each day, which has me right on track to hit my 180 lb goal. And the 0.71 R2 value mean the trend line is a pretty good fit.
