Last Sunday's workout closed out Fat Loss II. I'll start III this coming Saturday. I'm not going to miss those BSS+OHP, but it looks like the Giant Sets in FL III will more than make up for any lack of brutality.
Starting this past Monday, I've been trying to eat a little closer to maintenance, which I believe is somewhere around 2800kcal for an average which would be fairly inactive at work but still include our 3 mile walk with the dogs. I can't believe I'm having trouble eating enough, I never would have imagined this in a million years. I've just felt a little overfull and bloated. I'm guessing my body will adjust to the extra 500-700kcal I'm throwing at it each day, so I'll stick to it and see what happens.
Weighed in at 165 this morning, which was my long term goal. W00t! I'm going to stick with the 500kcal daily deficit for another week before shifting up to full on maintenance.
I've been having some fun with putting together my maintenance meal plans. I'm surprised how hard it is to get up to 2800kcal!
Here's what it looks like so far:
Breakfast
850cal, 53g protein, 86g carb, 37g fat
Omelet (3 eggs, 1 white, slice of non fat cheese, 2 slices of turkey, 85g spinach)
Oatmeal (1 packet of plain oatmeal, 4 tbsp flax meal, 28g raisins, 85g blueberries)
Toast (1 slice whole wheat, 20g almond butter)
AM Snack
352cal, 11g protein, 38g carb, 20g fat
112g baby carrots
28g Walnuts
1 cup organic lowfat yogurt
Lunch
567cal, 46g protein, 50g carb, 24g fat
Tuna Sandwich (2 slices whole wheat, 4oz. albacore tuna, 1tbsp lite mayo, diced tomato)
112g brussel sprouts
150g new potatoes
28g almonds
PM Snack
390cal, 19g protein, 50g carb, 18g fat
Peanut butter and Jelly Sandwich (3 slices whole wheat, 28g natural PB, 28g polaner all fruit)
After Workout
305cal, 34g protein, 36g carb, 4g fat
160g Skim Milk
1 cup lowfat organic yogurt
1 scoops Whey
Supper
310cal, 48g protein, 22g carb, 4g fat
160g-224g Lean Meat (Tuna, Salmon, Mahi Mahi, Cod, Flounder, or chicken breast)
224g some green veggie (broccoli, brussels, spinach, asparagus)
Total
2770cal, 211g protein (29%), 281g carb(38%), 105g fat(33%)
This is pretty similar to what I've been eating for the last 6 months, just a little more of everything. I tried to front load the calories to breakfast as much as possible. Non-workout days will probably be around 300kcal lower because I'll skip the AWO shake.
I still plan on eating as close to maintenance as possible for 4 weeks. That will cover all of Fat Loss III, plus a week off. I will start up Hypertrophy I and depending on how the maintenance worked out, bump up to a slight surplus.