Quail

So, this thread has convinced me to go the Leangains/IF method for my summer cut.

I've think I've got it fairly covered, although I do have one question.

If I struggle to meet my calorie targets on lifting days, will it be counter productive for weight loss? I assume it won't be, but I won't get the muscle retention/gain I would if I did hit the surplus calorie target?

I'm following the plan, with a 16hour fast, followed by an 8 hour window of P=High, C=High, F=Low (Lifting Days), or P=High, C=Low, F=High (Rest Days). I lift in the evenings, between my 2nd and 3rd meals.

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Homer_Simpson

Do it! I love Leangain. IMHO it is the best method for me to maintain my progress and even recomping a little. I get to eat, drink beers and not be miserable all the time.

I'll let the more experienced Leangainers chime in on the rest of your post since I don't want to give you false advice.

JaredP

im starting intermittent fasting on the 13th when i get back from vegas. i've been doin super low carb for the last bit and cut up quite a bit like wish one mentioned. cant wait to bulk again though, right now sitting at 157lbs @ 5'8. too small imo but the muscle is there

Bubbles

I thought you were taller than that.

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JaredP

me? nah just 5'8. also, i should explain that the IF i'll be doing will be a paleo version of it. my highest carb meal will be post workout and after that taper off but still as few grains and stuff as possible. im excited to try it

Om1kron

I do, my legs are stronger than my upper body, I'm most likely going to adapt the 5-3-1 program and start doing some globo training to up my strength. My legs are pretty damn strong, my upper body just sucks.

Bob Takano told me that too many people focus on the pull more than the important part of getting it up, handling the weight, and being able to front squat and jerk it. If you can get it up then you can get it up, obviously nailing technique is going to help in small increments but whats it matter if you do a perfect clean but can't jerk it, can't rack it, etc.

Either way we're just doing shit to do it. Rob has real bad flexibility in his ankles and is one of those reverse curlers on his cleans so he's finally gotten his rack down and opening his hands and wanted to work on his squat clean since he never does them. If he didn't have so many injuries and lost 40-50lbs he'd be retarded strong. He DL'd 485 last friday drunk, no warm up, in jeans and going out clothes lol

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Wayne

JaredP

156.4lbs as of this morning after breakfast


shitty cell pic. 5'8, no idea on bf%

JaredP

alright, lets give this a shot. when i get back from vegas, im going to start IF and a clean bulk. i still want to aim to keep my carbs low-ish, as i'm actually kind of liking it (minus the cheats...oh there will be cheats, but nothing crazy). basically, meal one is my pwo because i work out in the morning. with IF this calls for me to ingest 30g of bcaa throughout the morning with my workout to keep the body from being completely fasted, but the results should be the same. i dont generally count dressings/mayo/seasoning in my cals as i find it so miniscule since im not really cutting after this

meal plan below, macros in a p/f/c format, with cals:

meal 1 - highest carb (w/o day)
-300g chicken breast 45/3/0 240cal
-2 can tuna 60/2/0 240cal
-1c milk 9/5/12 120cal
-romaine lettuce for salad
-two large sweet potato (400g) 8/0/80 360cal
-60g cashews 10/24/18 310 cal
-total: 132/34/110 1270

meal 1 - non w/o day
-300g chicken breast 45/3/0 240cal
-2 can tuna 60/2/0 240cal
-1c milk 9/5/12 120cal
-romaine lettuce for salad
-1 apple 0/0/25 90cal
-90g cashews 15/36/27 465 cal
-total: 129/46/64 1155cal

meal 2
-375g 80% ground beef 75/75/0 952cal
-1c broccoli 3/0/6 31cal
-seasoning
-Total: 78/75/6 983cal

meal 3
-green pepper for omelette
-3 eggs 21/18/3 240cal
-3/4c whites 21/0/0 90cal
-4 pieces bacon 10/38/2 400cal
-1/2 avocado 0/11/7.5 125cal
total: 52/67/12 855

daily total (w/o day): 262/176/128 3108cal
non w/o day: 259/188/84 2993cal

meal 2 is very simple, because im at work for that one and dont get a second "break" to eat so it needs to be quick and easy. hits the cals necessary so it should be fine.

current "cutting" cals/nutrients are at: 266/148/46 2444cal so i'll be getting the extra 700 cals to bulk with, and mostly fats and some carbs again. i've lost 20lbs with this nutrient profile along with HIIT. i'll be cutting out the cardio with the bulk which should give me a few extra cals for the off days

and discuss

Om1kron

fuck me in the ass I couldn't even imagine being another 30lbs lighter at 5'8"

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Wayne

JaredP

lol good or bad wayne? im surprised at how i look/feel at 155. NEVER been this light

jamg

yo crew whats up?

so i found my REALISTIC goal physique that i can actually achieve in a couple of years.

excuse the faggy song/video.

Tribute to Zyzz.....Forever Mirin - YouTube

JaredP

^^very aesthetic, well rounded physique.

Quail

As of today. End of the day so looking quite soft.

Still got a long way to go with the midriff; trying to get rid of as much fat as I can before the end of July. Will post a progress pic in a few weeks.

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Om1kron

I mean dedication man, you got rib ab's my dude. I couldn't imagine eating clean enough to drop another 30lbs. That's a fight at that point.

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Wayne

JaredP

ya man, my serratus muscles came in real well. good pullovers/straight arm pulldowns will do that. i'll upload my "im done cutting its off to vegas" photo in the next couple days. vascularity through the roof and overall dropped about 23lbs in the last 5 weeks. sucked but i feel so much better. i think next year i might try and enter a fitness comp. just to see whats up. im going to bulk the rest of summer/winter/spring, and hopefully without putting on a lot of fat, and cut back down next year

JaredP

id say successful cut was successful:



down to 155 from 175 at the end of april. personally i think i'd put myself at 9-10% bf? i just dont have enough muscle to really define is my opinion. thoughts on that? wont have a chance to get calipered to find out.

Bubbles

I'd say nine to ten is fairly accurate.


I've been putting in work in the gym. Definitely paying off. Size jumped up. Need to diet to get these abs in check and I'd be good but fuck I hate dieting.

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WISH ONE

8% is my guess... i came in at 8.6% and imo I still have a lot of stubborn BF.

word sux

ugh I really want to start lifting again. injured my back about 3 months ago and have not been able to lift since. I have done allot of rehab and be doing allot of yoga recently and was hoping to start lifting again soon since I have been feeling good. Then today at work my back started to cramp an spasm for no reason. This sucks, guess I will be spending more time with my bestest friend (the ice pack).

wangan_cruiser

go stretch before you start your work. ive muscle spasm back then but now i am a lot better. just be careful when you move your back when you are recovering

word sux

I always stretch before and after my workouts

WISH ONE

Distal Bicep tear.. surgery tomorrow and then Im off that arm for 3-4 months.
Ive been doing modified Crossfit wods but there are only so many things I can scale or modify.
I think its back to the globo gym... Im not happy about it but Ill take leg machines over sitting on my couch... Leg press my ass off for 2-3 months, why not?

JaredP

how'd you do it? i just started IF and my bulk today. we'll see what i can do by summers end

shefalikapoor

Mumbai Escorts: My name is Shefali Kapoor i am Independent Mumbai Escorts

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GabeS14

Sucks about your injury Mike...
Fucking bummer when your in top shape.. Maybe you could use the downtime to cardio it up and drop the bf even more and yea keep up with the legs and abs.

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JaredP

well..no more squats/deads for me for a while. i blew out my lower back years ago and thought i'd be good to go if i watched my form super close and started light. well on a super light squat set (185) today, something tweaked, not sure what. looks like its back to leg extensions and rows.

oh well, can still grow off those, just sucks cuz those are 2 of my fav exercises

YA DIG

Save the bulk for winter jared, show off those aesthetics in the summer

Om1kron

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Wayne

JaredP

low carb bulk = still aesthetic now. staying lean and bulking/putting on weight like a mofo for the rest of the summer. i really need to put on some size

word sux

Started a keto diet this week, so far so good. Seems like an easy diet to maintain.


I will share results I weighted in at 239lbs sunday so I will check in with a weight every week