-Diablo's Journal, 13 October 2019

"Calories Burned One pound of muscle burns about 6.5 calories per hour. Muscles burn 5.5 times more calories than fat tissues, which burn about 1.2 calories per pound per hour. Strength Training You can increase your muscle mass by strength training, which stimulates your body to develop thicker muscle fibers. You can use various methods to increase muscle size, such as weight training, calisthenics, sprinting and jumping. Basal Metabolic Rate Your basal metabolic rate is the amount of energy you expend, or calories you burn, when you are at rest. The more muscles you have, the more calories you burn when you exercise and rest."-- https://www.livestrong.com/article/310070-how-many-calories-does-a-pound-of-muscle-burn-per-day/ 

Get back on the shake train.. Easy way to meet that high protein goal with minimal fat 🤙🏼 

Another good read. https://www.shapefit.com/questions/exercise-questions-pound-muscle-burn-calories.html 

Yeah, I definitely need to, it would also be a lot cheaper than my Quest bars. I go through them too fast lol 

"In terms of fat loss, strength training is the best way to increase your lean muscle mass and burn calories. Muscle works harder than fat, and calories are used to activate, contract and repair your muscles after use. Most forms of resistance exercise will increase your calorie expenditure, even in the hours post exercise. In one study, researchers found that regular weight training boosts basal metabolic rate by about 15%. This is because muscle is “metabolically active” and burns more calories than other body tissue even when you’re not moving. Adding muscle is just as important as working the muscles you already have on the body. Loss of lean mass can reduce the amount of calories you burn when dieting and working out." 

^ A good quote from the article. 

Oh yeah, I didn't even mention the lower net calories when your protein intake is high. 25 pounds of muscle plus eating 220 grams of protein instead of 100 is almost an extra 300 calorie burn per day. Now add in the extra calories burned from lifting heavier and being able to do supersets because you have a healthier heart so you can catch your breath faster and you could be closer to 500 calories or more. That's a pound of extra fat per week given the same caloric intake. 

I always wondered why people thought FS numbers were way off when they were spot on for me. A lower body fat percentage at the same weight will do that. 

Nice. Bodybuilding really does increase the burn. I was using that for a while but the 5k days seemed a little high so I am back to using moderate lifting since I'm cutting and I'd rather be underestimating burn at the moment. I'll use it again when I am maintaining or slow bulking. 

Meanwhile, I am struggling to stay below 4k, haha! I'm still recovering from my 7k day last Sunday. This sunday wasn't much better since we went out of town. Good thing the extra protein has made all my gains look and feel like pure muscle!  

Btw, I just had Oikos triple zero vanilla Greek yogurt. I don't recommend it. The macros are awesome(higher protein and actually has a lot of fiber) but I think they went too far and made it taste like diet yogurt. I'm eating an apple to wash away the after taste. 

Christopher- Do I have to be the first to see the bumper sticker? "Macros Matter" OMG- I am so funny to myself.  

Diablo- your body- 😍😍😍👀🔥🔥💕OMG- It's like you walked straight off a magazine cover (and into my heart.) LOL. So if you say it- I'm a believer.  

<3 Yes, I wish it wasn't so because fat+carbs together taste so much better but we can still indulge in moderation.  

Great post diablo. Honestly balanced macros work great for me and I’m not gonna experiment with anything else 

Oh and I agree fs numbers work great for me. If anything they are to low, I can eat more than suggested 😋😎 

I'm making my own energy ride bars. The ones I was using were $2.79 ea. Dried fruit, not freeze dried (Dates, Apricots, Figs, Cranberries, Blueberries), Cashew butter, honey, Garden of Life Raw Organic Protein Powder, LivFit Antioxidant Fruit & Fiber Powder, Fibers (Flax, Chia, Acacia), Pink salt, coca, minerals & electrolytes from Shilajit powder, even adding digestive enzymes. First try, so mixture is kinda like dough now. Waiting on Amazon to deliver Agar, which is supposed to harden into bars. We'll see. The dough tastes great, just need to not be all gooey in my back pack. Thought about trying to freeze the dough, cut into bars, then dip in a good no sugar added chocolate that will harden. Thought about just drying out in oven, but that will kill the enzymes. 

Yep, changed mine up this morning. Thanks! 

I probably need to lower fats (43%) & increase protein (18%) in my macros, but that means giving up my half and half for coffee in the morning, cutting out the avocados (regular meal item), cook the chicken instead of making chicken salad with mayo. My carbs are good, increased to 38% for long rides, refueling glycogen.  

Hmm- not nearly as funny at 9:47 a.m. as it was at 5. Oh well. Now work is looking me in the face and I am S-A-D. TTYL.