Intro

Here is my 3rd cycle of using the LeanGains (LG) style of eating for the purpose of fat loss. My first two cycles are documented here:
LeanGains Results: Round I
LeanGains Results: Round II

If you are unfamiliar with LeanGains and/or Intermittent Fasting, I recommend that you take a look at those posts and the links contained within. Unless noted otherwise, I followed the same principles/procedures/methods contained within those documents.

Background

After 2 successful cycles of cutting on LG, I decided to follow that up with:
4 weeks Lean Bulking
4 weeks (slow) Cutting

My Plan & Goals

My plan for this cycle is documented here: LeanGains Plan: Round III.

Goal-wise I wanted to lower my body fat percentage to 7-8%. I estimated (through the use of online calculators) that my final measurements would be approximately 168 lbs a 30″ waist. To measure body fat percentage, I would use three methods: IFCalculator, Skinfold (suprailliac site only) and Naval Research Method. I would take the average of these three methods and use that number as my body fat percentage.

Working Towards a Goal

During this time period, I kept a journal to keep track of my progress and to make writing this entry easier. Instead of simply re-posting all of that information, here is a link to the entry: LeanGains Journal: Round III

Some things worth noting:

• Weeks 2 & 3
  • we had visitors, so I was lenient with my diet
• Week 3
  • Shoulder pain – took easy on OHP weeks 4-8
• Week 5
  • Was planning on starting slow cut, but manual labor made it tough
• Week 6
  • week off of diet due to visitors/manual labor. Pushed fast to normal time, but ate with family when I did eat. Did not track anything
• Week 7
  • experimented with extending my fast to 18 hrs per day to help reduce calories/hunger
• Week 8
  • decided to extend this cycle to 10-12 weeks
  • continued to extend fasting period
  • altered macros – reduced protein intake on training days -replaced with carbs
• Week 9
  • mid-week cheat day, so restricted intake on most days to minimize the effects
  • Set PRs for hiking distance, weighted chins, squats, deadlifts, OHP, & neutral grip dumbell bench press
• Week 10
  • Sick
    • wasn’t able to workout or follow diet closely
    • decided to end the cycle at 10 weeks

Results

My goal for the this period was:

Increase strength levels while maintaining or improving current body fat percentage over 8 weeks (03/24/13 – 05/19/13)
Target (guesstimate) – 168.0 lbs w/ 30” waist ~ 7-8% bodyfat

In the end I extended the cycle by two weeks (10 total) due to some unexpected breaks from the diet. During this extended period,  I was able to decrease by body fat % to around 8% (per my methods of measurements) and I was able to increase my strength level for my lifts. My estimate ending weight was accurate, but my waist measurement was higher than expected. I wanted to push the cut two more weeks (in the hopes of getting below 8%), but being sick made this tough.

Body Measurements

*Average body fat % is the average of the following methods: IFCalculator, Skinfold (suprailliac site only) and Naval Research Method. The individual measurements for each of these methods can been seen in Appendix I. This number is the average of the measurement taken over 3 days.
**This number seems low to me, but I attained it using the same methods that I started the cycle with. For the sake of consistency, I am using this number.
***This number seems really high to me, however I did lose .5″ off my waist and my weight stayed nearly the same.  An increase in LBM could explain this. 

Strength Measurements

*1 Rep Max is calculated using the 1RM Calculator,  Bench Press Calculator or Strength Standards.

Conclusions/Thoughts:

During this cycle I learned some new things, as well as reinforced some of the things I observed previously.

Key Points:

• I have read in a few places that is it recommend to do LG in 10 week cycles, especially on a cut. You cut for 8 weeks, follow by 2 weeks of eating at TDEE. Personally, I feel that this would be more effective:
  • 4 weeks LG, 1 week of TDEE, 4 weeks LG, 1 week of TDEE (deload for lifting also)
• I really need to track supplement and water intake. I’ve been putting this off for months and have started having shoulder pain again.
• Getting sicks really interferes with this diet:
  • Break fast early to take medication
  • I add weight quickly because I find myself eating ‘comfort’ foods
  • I wanted to push the cut for 1-2 more weeks, but ended the cycle due to being sick.
    • without this setback, I believe I would’ve dipped below 8% (per my methods of measurement)
  • I believe my methods of measuring body fat percentage are giving me numbers that are artificially low, but my methods have been consistent. I’m not sure how to fix this problem.

 What’s Next?

I am taking a short break (6/5/13-6/8/13) from tracking kCals and macros, while I recover from a cold. During this time period, I will decide what my next 10-12 weeks will consist of.

Appendix 1

Body Measurements (Starting)
Weight: ~167 lbs (3/24-3/26)
Bodyfat per http://www.1percentedge.com/ifcalc/: 10.0% (31.04” waist at navel, 3/24-3/26)
Bodyfat per skin-fold test: 9.4% (6 mm at suprailliac site, 3/24-3/26)
Bodyfat per Navel research method: 8.37% (3/24-3/26)
Average Body fat: 9.26%

Body Measurements (Ending)
Weight: ~168 lbs (average measurement  6/2-6/4)
Bodyfat per http://www.1percentedge.com/ifcalc/: 8.7% (30.56” average measurement 6/2-6/4)
Bodyfat per skin-fold test: 8.39% (5.17 mm at suprailliac site average measurement 6/2-6/4)
Bodyfat per Naval research method: 7.14% (average measurement  6/2-6/4)
Average Body fat: 8.08%

Body Fat Percentage (click for large image)

Strength Measurements

Intro

Here is my second cycle of using the LeanGains style of eating for the purpose of fat loss. My first 6 week cycle is documented in the blog post entitled ‘LeanGains Results: Round I.’ If you are unfamiliar with LeanGains and/or Intermittent Fasting, I recommend that you take a look at that post and the links contained within. Unless noted otherwise, I followed the same principles/procedures/methods contained within that document. This post will make much more sense if you read that post.

Background

After my first 6 weeks of LeanGains went well, I took two weeks off from the diet and ate whatever I wanted (within reason) over the holidays. I still fasted 12-16 hours per day and tried to make sure my protein intake was high (160-200 grams per day). Initially, I was planning to do the 6 week cut (11/10/12 – 12/24/12),  then start a Body Recomposition cycle (-20/+20) after the holidays.  Since the cut was relatively easy for me, I instead decided to cut again and increase the time period to 8 weeks.

My Plan & Goals

My plan for this cycle is documented here: LeanGains Plan: Round II. In general I planned to follow what I did during my first cycle with some small modifications.

Goal-wise I wanted to lose 2 inches from my waistline (measured at navel), which I believed would reduce my body fat percentage to less than 10 over an 8 week period (1/6/13 – 3/3/13). During this cut, I hoped to maintain or increase my strength. I estimated that my final measurements would be approximately 165.0 lbs with a 30.75” waistline. According to some online calculators, that would decrease my body fat percentage to around 9.5%. To measure body fat percentage, I would use three methods: IFCalculator, Skinfold (suprailliac site only) and Naval Research Method. I would take the average of these three methods and use that number as my body fat percentage.

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