Fall Bulk Day 47
I made some minor adjustments to my bulking routine, so I will discuss how it affected my body composition and weight today.
On Monday, my weight started low at 176.1 pounds following a low-carb rest day. But as the week progressed and my glycogen replenished, my weight continued climbing.
Now, it’s Sunday morning, and my weight has climbed to 179.2 pounds, a new high for the bulk. Despite this apparent progress, I wasn’t always happy with my physique many times this week due to bloating and body fat increases.
Yesterday’s workouts and meal plan were focused on tightening things up while maintaining an energy surplus. Here are my nutrition numbers from day 47.
| Nutrient | Amount |
|---|---|
| Protein | 281 g (33%) |
| Carbs | 423 g (50%) |
| Fat | 62 g (17%) |
| Calories In | +3,374 |
| Calories Out | -2,990 |
| Calorie Surplus | +384 (17%) |
I started the day with a longer 30-minute walk at a faster pace to burn a few extra calories from fat. My shoulder workout was short, but I used supersets which burned a good amount of calories.
Also, I aimed to eat 15% more calories than I burned instead of the 20% surplus I had been hitting earlier in the week. At 17%, I overshot slightly but didn’t feel as stuffed as I had been.
As a result, I felt my body tightening up over the day and woke up feeling leaner despite my weight having gone up again. This is the perfect position to be in going into my low-carb rest day.
Today, I plan to keep my carbs to an absolute minimum to allow my blood sugar and insulin to drop as low as possible. I will also aim for a 10% deficit to give my digestive system a break.
Like last week, I fully expect my weight to be down on Monday morning. But this “defeed” approach should help me drop this excess weight while setting me up for another big week of gains.
Next week is the final week of this bulking phase, so check back to see the final transformation and where I go from here!
