Some good leangains links

http://urbanprimalist.com/how_i_got_ripped_and_you_can_too.html

http://www.marksdailyapple.com/wheres-timothy-now/#axzz2FKoGJWqE

http://examine.com/leangains-faq/

http://rippedbody.jp/

http://rippedbody.jp/english/introduction-english/

Lean Gains 2

After some feedback from this forum

http://www.marksdailyapple.com/forum/thread23972-8.html

I went back and made a more accurate lean gains plan. Still to early to tell if its working, but I feel that it is after 3 days.

Based on everyones input I took another look at the macros, and Yes I did calculate my protien intake incorrectly. I used my whole body weight instead of Lean Body Mass.
Any here is my next plan. And yep fat is lower on training day, but carbs on training day look scary.

-------------------
Step 1. Calculate your BMR.

Women: BMR = 655+ ( 9.6 x weight in kilos )+( 1.8 x height in cm ) – ( 4.7 x age in years )
Men: BMR = 66+ ( 13.7 x weight in kilos ) + ( 5 x height in cm ) – ( 6.8 x age in years )

66 + (13.7 x 79) + (5 x 174) - (6.8 x 30.5) = 66 + 1082.3 + 870 - 207.4 = 1811 cals

Step 2. Adjust for Activity

Guides to BMR usually recommend that you use an ‘activity multiplier’ (x1.2~x1.9) depending on your lifestyle/training.

If you’re planning on sticking to just 3 workouts a week, and have a desk job, and you are going to use my simplified counting rules then experience tells me you might want to be careful when doing this and make appropriate adjustments accordingly.

x1.2 = 2173 cals

Step 3. Choose to ‘Cut’, ‘Slow-Bulk’ or gradual ‘Body-Recomposition’

Choosing Cut

‘Cutting’: You need to be lower than this so as to create a weekly energy deficit. Even so, you must eat a surplus of calories on a training day in most situations*.

(+10%/-30~35%kCal)

Step 4. Calculate a Training-Day and Rest-Day Calorie Figure

T day = 2173 cals + 10% = 2390.3 cals
R day = 2173 cals - 30% = 1521.1 cals

Step 5. Calculate your Macro Targets for Training-Days and Rest-Days

Protein
Your protein needs to be kept high on both days, for satiety and muscle preservation. Research suggests that with maintenance calories there is there is little benefit to >2g/kg lean body-mass (LBM). On a cut, to preserve muscle mass this may need to be higher, i.e. 2.5g/kg LBM. There is no need to go higher than this. However, for personal preferences you can choose to go higher, & protein will give you the feeling of being fuller for longer so I sometimes go with 3g per kg of LBM*.

If you are 100kg with a lean-mass of 70kg, and love eating meat, then you might put this number around 210g on both days.

Otherwise you would choose 2-2.5g/kg LBM on workout-days and 2.5-3g/kg LBM on rest-days. It is fine to keep protein consumption the same on both days for simplicity for now. I do.

LBM = 82kg -20% (fat) = 65.6kg

Choosing 2.5g/kg LBM both days for simplicity

Protien per day in grams = 2.5x65.6 = 164 grams

Fat
under 50 grams T day
under 100 grams R day

Calories from Carbs = [T-Day Target calories] – [Protein calories] – [Fat calories]
= 2390 - (164x4) - (50x9)
= 2390 - 656 - 450
= 1284 cals
= 321g


Calories from Carbs = [R-Day Target calories] – [Protein calories] – [Fat calories]
= 1521 - 656 - 900
= -35 cals (yikes)
try calculate fat based on 50g carbs on rest day

Calories from Fat = [R-Day Target calories] – [Protein calories] – [Carb calories]
= 1521 - 656 - 200
= 665 cals
= 74g

So in grams

T day = P:164g, C:321g, F:50g
R day = P:164g, C:50g, F:74g

Step 6. Make your Menu from these Macros.

5AM: 10g BCAA, then workout
6AM: 10g BCAA
8AM: 10g BCAA
11AM: Big breakfast or lunch
5PM: Dinner with family
(stop eating by 7pm)

So Meal Plan stratergy

On T day (P:C:F)

11 am:
2 scoop protien powder (wpc) = 48:4:4
200g beef mince (1 patties) = 40:1:31
Parboiled Brocolli head (140g) = 3.3:10.1:0.6
1 medium raw red onion (approx 110g) = 1:9:0
1 cup (155g) frozen blueberries = 0.7:18.9:1
4 asparagus spears (60g) = 1.4:2.5:0.1
16 date (each 8.3g) = 3.2:99.2:0
2 piece of fruit = 0:48:0
-------
97.6:192.7:36.7
-------

6 pm
1 full Grilled Chicken breast no skin (85g) = 54.6:0:5
2 microwavedpotato 6.6:72.6:0.4
Parboiled Brocolli head (140g) = 3.3:10.1:0.6
2 x handfulls of baby spinach = 1.1:0.7,0
2 tablesppon red vinegar = 0:2:0
1 raw white onion (83g) = 1:8:0
1 cup (155g) frozen blueberries = 0.7:18.9:1

--------
67.3:112.3:7
--------

Total training day
Protien = 164.9g
Carbs = 305
Fat = 43.7

total 2272.9 cal

On Rest day (P:C:F)

11 am:
200g beef mince (1 patties) = 40:1:31
2 scoop protien powder (wpc) = 48:4:4
Parboiled Brocolli head (140g) = 3.3:10.1:0.6
4 asparagus spears (60g) = 1.4:2.5:0.1
-------
92.7:17.6:35.7
-------

6 pm
1/2 fillet (154g) Salmon baked = 39.2:0:12.5
Parboiled Brocolli head (140g) = 3.3:10.1:0.6
2 x handfulls of baby spinach = 1.1:0.7:0
2 tablesppon red vinegar = 0:2:0
1 x table spoon extra virgin olive oil 0:0:14
1 scoop protien powder (wpc) = 24:2:2
1 cup (155g) frozen blueberries = 0.7:18.9:1
1 fried egg = 6:0:8

--------
74.3:33.7:38.1
--------
R day = P:164g, C:50g, F:74g

Total rest day
Protien = 167g
Carbs = 51.3g
Fat = 73.8

total = 1537.4 cal

Primal Lean Gains

I tried making Lean Gains plan up, but it really was not working. I have since made a newer more accurate Lean Gains plan after more reading. This one that I am showing now, I got the macros out of whack and was consuming too much protien.

Step 1. Calculate your BMR.
66 + (13.7 x 79) + (5 x 174) - (6.8 x 30.5) = 66 + 1082.3 + 870 - 207.4 = 1811 cals
Step 2. Adjust for Activity
x1.2 = 2173 cals

Step 3. Choose to ‘Cut’, ‘Slow-Bulk’ or gradual ‘Body-Recomposition’
im going for Cut or Body-Recomposition

Step 4. Calculate a Training-Day and Rest-Day Calorie Figure
T day = 2608 cals
R day = 1738.4

Step 5. Calculate your Macro Targets for Training-Days and Rest-Days
Step 6. Make your Menu from these Macros.

P grams = 3x79 = 237g per day = 948 cals
C grams = 100g on T day = 400 cals, C = 50g on R day = 200 cals

F cals on training day = 1260 cals = 140g
F cals on rest day = 590 cals = 66g

So Meal Plan stratergy

On T day (P:C:F)

11 am:
3 scoop protien powder (wpc) = 72:6:6 grams
400g beef mince (2 patties) = 80:2:62
1 fried egg = 6:0:8
2 piece fruit = 0:48:0

6 pm
eg 1/2 chicken = 82:2:41
and veggies or salad = neg
or other meat

greek yoghurt cup


Total = 250:100:125

On R day

11 am:
4 scoop protien powder (wpc) = 96:8:8 grams
200g beef mince (1 patties) = 40:1:31
3 fried egg = 18:0:24

1 fruit

6 pm
eg 1/2 chicken = 82:2:41
and veggies or salad = neg
or other meat

Total = 236:34:104

Strong Lifts Update

I have been doing Strong Lifts since November 2012, some notes about my experiences:

1. I miss-read how the de-loading process works and de-loaded on Squats before I was meant to. Basically Instead of missing the reps on 3 consecutive sessions, I de-loaded after 1 session of missing lifts.
2. I have been working on my form for squats regularly be reading and watching various websites and youtube videos.
3. It turns out based on Strong Lifts the form for Rows is actually how I used to do them, so I have gone back to do it in the more bent-over style.
4. I have decided to in away start again on Squats, starting at 50kgs because I though my form was failing me too much at the 97.5kg mark.

Current lifts on Strong Lifts

Squat:52.5 g, was up to 100kg but I thought my form was too poor, and I could tell I was going to injure myself if I kept pushing it.

Bench Press: 85 kg
Row: 72.5kg
Shoulder Press: 65kg, I can do the first 3 sets to 5, but then I have been running out of energy and only managing 2 reps on the last 2. If I miss the reps this Friday then I will go through the first de-load for the Press.
Dead Lift: 145kg

Starting Strong Lifts

I have done 1 week of Strong Lifts so far. The weights have started of very light (eg 30 kgs for squats) but they will progressively get heavier quick enough, and so I am focusing on form and looking and have made some changes such as ensuring squats are deep, bent over rows are done text book style (as opposed to how I used to do them, bent over a lot more) and I am trying out raising the shoulder girdle on the Press (but I am being careful and will review this as things get heavier as it might be dangerous).

I am also adding random chin-ups and kettle bell exercises on the in-between days. And I have added abs to every workout and an additional weak point exercise using 3x8-12 or similar rep schemes such as bent over later raises, leg curls, bicep curls and triceps over-head extensions.

Also walking every morning.

And I am going to have to add a photo update.

Canceling Arnold Plan

Going to resume what I was doing in September, but going to add some gym, maybe will try Strong Lifts 5x5 at the gym and cross-fit other days.

Reasons for stopping Arnold basic training plan:

* very time consuming
* don't get to walk my dog often as not enough time
* recovery takes too long, end up skipping sessions, especially if sleep gets interrupted
* food consumption goes up, but I have a feeling its adding fat as well as muscle, and I want to lower body fat %

Current Stats - progressing well

Hips: 90.5cm (-6.5cm from start of Primal)
Weight: 79.5 kg (-7.5kg from start of Primal)