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This has been the case for me for as long as I can remember...
1800 - 2200 calories = fast weight loss
2600 - 2800 calories = no loss/gain
3100+ calories = gain
My weight is highly predictable as long as I control my intake. There are daily fluctuations of course - it's never linear.
There are also those massive upswings of 3lbs that surprise me from time to time, but they dissipate within a day or two.
My only goals are adding weight to the barbell at the gym and feeling great.
Right now, my weight seems stable, but the subcutaneous fat is reducing and the lifting is still improving, so muscle is still maintaining/developing.
There are two phases I cycle through:
(1) Add calories - which adds some fat - but gives dramatic increases in energy.
(2) Reduce caloric intake to the minimum until I start feeling weird (sleep, mood, energy) or my gym performance suffers.
It's all about balance, patience, commitment, and control.
Again, nothing magical about it. Sometimes, we can't control our energy expenditure, but we can always control how much we take in.
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166.0 lb
Lost so far: 0 lb.
Still to go: 1.0 lb.
Diet followed reasonably well.
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Diet Calendar Entries for 22 December 2020:
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2706 kcal
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Fat: 46.36g | Prot: 211.42g | Carb: 368.34g.
Breakfast: Bang Cookies & Cream Craze High Protein Coffee, Egg Beaters Egg Beaters - Southwestern Style, Silk Pure Almond Milk - Unsweetened Vanilla, Publix Quick Cooking Oats, Quaker Instant Oatmeal - Strawberries & Cream (30g). Second Breakfast: BSN Amino X, Optimum Nutrition Micronized Creatine Powder, Kaged Muscle Citrulline, Gatorade Zero Lemon-Lime. Elevenses: General Mills Lucky Charms Cereal Bar (24g), John Soules Foods Chicken Fajita Breast Strips, Nature's Best Perfect Zero Carb Isopure Whey Protein Isolate - Mango Peach, Protein2o Protein Infused Water Mixed Berry. Lunch: Nature's Best Perfect Zero Carb Isopure Whey Protein Isolate - Creamy Vanilla, Silk Pure Almond Milk - Unsweetened Vanilla, Quaker Cap'n Crunch's Oops! All Berries, Dannon Light & Fit Greek Yogurt - Strawberry Cheesecake. Dinner: Breyers Oreo Cookies & Cream Ice Cream, Dannon Light & Fit Greek Blends - Strawberry Cheesecake. Supper: Vitafusion MultiVites Gummy Vitamins. more...
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3637 kcal
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Activities & Exercise:
Yard Work (gardening) - 2 hours, Housework - 1 hour, Showering - 30 minutes, Resting - 2 hours and 30 minutes, Sitting - 8 hours, Weight Training (Bodybuilding) - 1 hour and 15 minutes, Driving - 1 hour and 30 minutes, Sleeping - 6 hours, Cooking - 45 minutes, Grocery Shopping - 30 minutes. more...
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steady weight
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