-Diablo's Journal, 12 Jul 21

A couple of great workouts, today's was a good bit better and really shows why a surplus of calories is great for gaining muscle. Not only does it allow for enough nutrition to build muscle but it allows you to push yourself much more which will force your body to change. It also shows why a small deficit is important in your effort to retain as much lean muscle as possible. If you're eating so little that you're only able to workout half as hard, expect to lose more mass and strength. You're probably also pretty low in protein which means even more lean mass loss.

Tips to be as efficient as possible if your goal is to maximize your muscular potential:

1. Small calorie deficit
2. Resistance training to failure or close enough to where you're really pushing yourself.
3. High protein intake
4. Low intensity cardio if at all
5. Meal timing. For example some carbs and protein before and after training. 4+ evenly spread out meals throughout the day with a good amount of protein per meal.

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2417 kcal

Fat: 71.41g | Prot: 245.01g | Carbs: 250.69g.   Breakfast: Banana, Quest Chocolate Chip Cookie Dough Protein Bar, Apples, Dannon Light & Fit Greek - Vanilla, Fairlife Chocolate Nutrition Shake, Fairlife Nutrition Plan Vanilla. Lunch: Skinny Pop Popcorn, Blueberries, Great Value Light Greek Nonfat Yogurt Vanilla (Cup). Dinner: American Dream Nut Butter Breanne's Blend Cookie Batter, Sara Lee Honey Wheat Bread. more...