My Maintenance-Line (or MT-Line as I call it), is
"different than the traditional definition" one would normally apply--post a Glucose Depletion period.
In simplistic terms, what we have is this:
1. My normal base need (BMR) plus calories for extracurricular activities (work, training, etc), which is the normal applicable MT-Line.
2. An established deficiency in glucose storage (throughout) the body. Which requires correct type of calories to refill (Carbohydrates). Which "enables" more calories to be consume "above" normal. Therefore I have two "needs" that require calories.
3. Both 1 and 2 will allow me to eat in excess of my "normal" MT-Line, because (with number 2) a
large majority of carbohydrate calories will be used to refill glucose storage (places).
The refill will be one of the first priorities of my body, along with other beneficial biological properties changing (some hormones turning on, some turning off, and other biological changes).
I normally just call this: Super-Compensation at home as I refill my glucose bucket. I have been doing this for quite some time.
Basically with 1 and 2, I have two perimeters to think about, instead of the normal criteria of one.
I want to make something clear. This is purely an
honest judgment call based on
experience/experimentation, and many in-depth conversations with ones view point (on depletion protocols) I trust without any doubt what-so-ever.
Therefore, I cannot say for "exact" certainty if (its 100%); but what I can say,
I KNOW its close based on history preceding the protocol, during the protocol, and when finished. All three are closely watched/observed.
Besides paying attention to the "total amount" of calories, I have to pay attention to the macro nutrients. Most "notably the Carbohydrate calories" post glucose depletion.
Calorie consumption "about" 5,100 (between 6PM-Sunday night, and 6PM-Monday night. I barely made the 5,100 Mark LOL. I ate my last meal, at 3P, and the cycle ended at 6P. Which again allows me to eat again. The joy of cycles, I love them.
Fats: Stay sub 50 grams (mainly NPB/Fish/Flax/Olive/veggie oil). You will notice, as we move along in the journal, I tend to get liquid oils, and get very little saturated fats (the body needs some, so I give it a little, through almonds, and what not). Additionally, cholesterol (also needed by the body in "healthy" amounts, I tend to get from eggs which adds some fat content). But, most "generally" fats do not go above 50 grams. If I do deviate (a little) its post depletion calorie period, if at all. This is around 450 calories give or take.
Protein: This is set to .08 per pound of body weight. Using the weight (pre-glucose depletion) as the weight during the depletion period, I do not consider my actual weight. So I target the higher weight and target calories circumference around this variable. This brings it to about 140(ish) grams of Protein (or about 550 calories).
A variety of Fish (Talipia, Crappie, Trout, Salmon, Perch, Halibut), Chicken tenderloins and breasts, Bison/Buffalo (steak/Hamburger), Beef (Hamburger, steak, and other lean cuts, Turkey (breast, LEAN Hamburger), Eggs (Omelet), Skim milk, and etc, etc. (Just to give idea).
Carbohydrates: I target around 5-6 (ish) grams per pound of body weight. This brings the grams to about 850-900 grams or about 3,400-3,700 approximate calories. If I error here on the amount of grams (to refill), I want to error on the less side, and is one reason (with personal history behind me), I tend to do this 2 days. 850 Grams, is a tad lower than what has been "generally" recommended to me in the past, but I give feedback a trump factor here.
Types consumed (to give a "general" idea): Fruit (Pineapple, Apples, Grapefruit, Blueberries, Strawberries). I also eat LGB-Rice, Oatmeal (with natural honey), mixed fibrous veggies, a variety of beans, Sweet Potatoes, Whole Wheat Pita Bread, Oatmeal based bread (home made) Fiber One, Home Made Granola bars, (Cereal), "Light" (hand picked) yogurt, and allow (some natural fruit juices at this time, which I rarely allow any other time).
For the post depletion period, I make my own home-made pizza. I know exactly what the ingredients are. I keep a large container of home made tomato sauce frozen in the freezer for this. Additionally, I use Whole Wheat flour as the base deep-pan crust. On this pizza (in a mixed variety, and sometimes exchanged one for the other), are: Bison Burger, Chicken Breast Chunks, Lean Pork Steak Chunks, Ricotta Cheese, Parmesan, and Cheddar/Mozzarella Cheese, and yes,
)), some beans, and whole wheat "thick" pasta. I put this in the Carbohydrate section cause, its basically a jack-of-all-trades (portion) of my meal pattern, and carries a Carbohydrate wallop (crust/beans/pasta).
I got home around 7PM after taking Grandma shopping and whatnot. Trained at 8P, and finished at about 9:10. I am gaining my water-weight back, and feel strong as a bull, and just flat ready to tear stuff this week, and keep progressing and moving forward.
I will update the Status page with my Upper/Lower Workouts, and change this when it leads into a Full-body routine.
Best regards,
Chillen
