GrandpaJohn2's Journal, 13 February 2021

Goal Change.

I started at 240 pounds and a 44 inch waist.
Now I'm at 178 with a 33 inch waist and 13.4% bodyfat.

Time to build some muscle and pack it on. I'm going to add 100 calories a day each week until j get to my maintenance level. I have never really bulked before. What's some good tips as far as calories, macros, etc?

Diet Calendar Entries for 13 February 2021:
2465 kcal Fat: 92.27g | Prot: 185.81g | Carb: 231.10g.   Breakfast: Optimum Nutrition Gold Standard 100% Whey - Double Rich Chocolate, Bananas. Lunch: Olive Garden Shrimp Scampi, Olive Garden Garden-fresh Salad with Dressing. Dinner: Curried Shrimp, Indian Flatbread Naan. Snacks/Other: Optimum Nutrition Gold Standard 100% Whey - Double Rich Chocolate, Kirkland Signature Unsalted Mixed Nuts. more...
2238 kcal Activities & Exercise: Google Fit - 24 hours. more...

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Comments 
Protein powder/shakes is go to for most of the folks I know trying to pack on the calories. 
13 Feb 21 by member: Jershie
2400-2500 Calories, usually 40% carbs/protein & 20% fat. Make sure you limit the protein to 30g per meal/snack.  
13 Feb 21 by member: srossca
K, yeah get below 10% BF 
14 Feb 21 by member: srossca
I work with a lady former body builder and sells beverley products. she said their website has a lot of info on diet plans. I know I saw huge changes when she recommended with my age 43 almost 44) 40% protein is minimum. as we age we need more. been working for me. currently I'm leaning so I do 2400 cals a day 40% protein some days is up to 50% depends on how I look and feel and how hungry I am. split 30% carbs and fat but really they just kind of end up wherever. rest days I go higher fat and maybe 100 grams carbs lift days I go 200 carbs. the proteins are my focus. I'm not an expert or anywhere near knowledgeable. I've just been playing with macros. but at 43 I cut a 6 pack and never had one before. granted it's hidden more now than a year ago but I'm close. hope I helped some.  
14 Feb 21 by member: hebrews1036
40% protein... some days I hit low 30%ish...that's a lot of protein. 
14 Feb 21 by member: GrandpaJohn2
Seems like that at first. And maybe it doesn't effect others like me but ease up to it. A sudden increase and I fumigate the whole apartment. 🦨🦨 But after awhile I crave it. Especially on days with good workouts. My body wants it.  
14 Feb 21 by member: hebrews1036
👏👏👏👏👍 
14 Feb 21 by member: Shrewdness
H1036, same happens here with the Proteins. My wife constantly reminds me of the “air” odor 😂 
14 Feb 21 by member: srossca
I'm thankful my wife is a frequent offender of the sinuses. Some nights the covers never touched us.  
14 Feb 21 by member: hebrews1036
I heard that you can only absorb so much protein in a meal. Also, I'm not sure it's great to overload the kidneys when you're older unless you're an athlete. I don't want to counter or offend anyone but,, I'd ask your doctor and do a bit more research just to be certain. 
15 Feb 21 by member: bearnoggin
I did find this the other day. For me looks like no more that 100g protein. https://www.webefit.com/Calculators/Calc_protein.html 
15 Feb 21 by member: bearnoggin
Sorry John. I did just jump in. Bears right. I just offered what I'm doing but with work I'm super active. Didn't mean to be a know it all. Be safe.  
15 Feb 21 by member: hebrews1036
It's all good. I value everyone's input. I know I need to find what works for me. The more information I can get from others, the better direction I can put myself.  
15 Feb 21 by member: GrandpaJohn2
Excellent work. #inspiring  
15 Feb 21 by member: jimmiepop
Awesome 
15 Feb 21 by member: ruthe1213
Wow that’s awesome!! 
15 Feb 21 by member: kudsk26
Fantastic 
15 Feb 21 by member: freetime
You are doing Great! Hope you find whatever works for you. I'm all over the place because I have a highly adaptable body. Not a good thing when you are trying to lose weight. Good luck! 
21 Feb 21 by member: kattay
that's incredible!!! 
21 Feb 21 by member: bex2053
Excellent work 
21 Feb 21 by member: HCB

     
 

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