Following through with my accountability to you all, here is my review of the last 12 weeks and how it went. As a reminder, my goal (pictured below), was to gain 5# of lean mass while gaining minimal fat mass.
Some constants that were keys to success were:
-I tested my body composition every other Friday and took progress pictures.
-Did the same exact workouts you do and was consistent, 6/week
– Maintained a caloric surplus of 300cals/day (4000cals/day) of mostly nutrient dense foods and one cheat meal/week. Calculated by Maria Bock
-Daily weigh-ins every morning, same time, to check a weekly average.
Results: Gained 5# of lean mass in 12 weeks with minimal fat gain, 3#. Fat gain was to be expected, especially doing this naturally. An indirect outcome was 3 nice lifetime PRs to go with more muscle mass.
Review: This was a mental test. It was a mind fuck going from lean and feeling like a machine to gaining weight, losing definition and feeling slower. However, at the same time never feeling stronger. It was a constant battle in my head to stay the course and keep my eyes on the end goal and put on some weight.
Like I said 12 weeks ago, every goal comes with sacrifice, but if you really want something, you’ll do what it takes. What helped me the most was the constants and all the data I kept. Being able to see the numbers in front of you helps to keep you honest.
By being specific in what you are shooting for, you exponentially increase your odds for success.
On to the next one
