Waldo Posted September 8, 2022 Report Share Posted September 8, 2022 Last challenge I reached the fat loss goals I had set for myself, ending a long, long physical cycle where fat loss was the goal; which I started circa spring 2019, finally got serious about in spring 2021. I can see my abs, somewhat. With the summer drawing to a close, there isn't much point in getting leaner. Last challenge my challenge was in many ways to figure out what to do, where to go from there. I want to get back to chasing muscle gains, something I haven't done in many years. I have some unfinished business, I never did reach the ultimate physical goal I had set for myself (abs at 205 lb), even though I convinced myself that I did back in 2016, and since then I've shrunk a bit (a lot, but I've reagained much of my muscle mass this year). Plus I'm getting to the age where its now or never (tho trt for old guys seems to be all the rage nowadays). Here is my upcoming diet plan: 9/5 - 11/6: calorie surplus (9 weeks) 11/7 - 11/20: cut (2 weeks) 11/21 - 11/27: diet break (1 week) 11/28 - 12/11: cut (2 weeks) 12/12 - 12/23: maintain and recover (1.5 weeks) 12/24: beach My plan for the surplus is to start at 2800 net calories, somewhere between 100 and 300 calories of surplus, and see what happens over time. I will not be eating all the things. I have a lot of old history gaining at 3000 calories, not so much at 2800. I picked back up really detailed muscle measurements a few months ago, that's key to keep track of how the surplus is going. I also am counting cals like a hawk, and with full calorie accounting I'm running a live resting TDEE calc, its still a little early to get great data, but it seems to be around 2500-2700 where I expect it. I started taking creatine a few weeks ago, I should be getting pretty close to full effect For workouts my plan is 5/3/1 + 5x10. I post pretty detailed workout logs. A goal last challenge was to modify my workout plan to one more appropriate for a calorie surplus. Last challenge really set me up for success, this challenge its time to cash in all my hard work and double down on it. Muscle gains are really, really hard. You cant have too much fat or its inefficient. Without workout volume you plateau. Surplus needs consistency. Most important though, its easy to get complacent or question yourself. 2 of the last 3 times I tried to gain muscle mass, I stopped caring about my diet and fell off the wagon mid bulk. Goals: Goal #1 - Stick to the Plan I'm counting calories with the accuracy to calculate resting TDEE. I am running the 531 plan as written, with only minor tweaks to accessories to work around sore spots. I weigh every day. I measure muscles once a week. That's it. The goal includes everything, everything I've built up to, all the planning I've done. This should be the fun part. Gym progress should notably pick up, I've been stalled out a while on many exercises. Watching measurements start to regularly gain will be nice, instead of hoping they didn't shrink too bad. But I need to stick to the plan and land the plane eventualy too. Once the Halloween candy is gone, its time to start cutting for the beach so I have time to get a bit leaner than I am now. 2 Quote currently cutting battle log challenges: 21,20, 19,18,17,16,15,14,13,12,11,10,9,8,7,6,5,4,3,2,1 don't panic! Link to comment
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