LeanGains Plan: Round III

Goal

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

Current Measurements

Body
Weight: ~168 lbs
Waist: 31.0625″
Body fat per http://www.1percentedge.com/ifcalc/: 10.1%
Body fat per skin-fold test: 9.4% (6 mm at suprailliac site on 3/25/13)
Body fat per Navel research method: 8.43%
Average Body fat: 9.31%

Strength
Neutral Grip Dumbbell Bench Press: 100 x 6 reps ~ 116 lb 1RM (measured 03/20/12)
Dead Lifts: 275 x 12 reps ~ 380 lb 1RM (measured 03/14/13)
Squats: 205 lbs x 8 reps ~ 255 lb 1RM (measured  03/18/13)
Weighted Chins: BW(167 lbs) + 70 lbs x 3 reps ~ 250 lb 1RM (measured  03/04/13)
Weighted Dips: BW(167 lbs) + 50 lbs x 8 reps ~ 269 lb 1RM (measured  03/08/13)
Standing Overhead Press: 115 lbs x 5 reps (03/20/13)

Plan

Intermittent Fasting and Reverse Pyramid Training per LeanGains approach.

Diet 
Caloric and macronutrient intake calculated by http://www.1percentedge.com/ifcalc/ with custom adjustments (minimum 180 g protein per day). This round will include two different cycles – a 4 week lean massing cycle and a 4 week cut.

Cycle 1: Lean Massing (03/24 – 04/20)

Rest Days

  • Eat at -10% TDEE (2000 kCals)
  • 25/75 carb to fat or .30P/.57C/.13F
  • Daily Intake 2000 kcal / 195 g protein / 80 g carbs / 100 g fat
  • First meal  – 1000 kcal / 100 g protein / 40 g carbs / 50 g fat
  • Carb Intake
    • will try to limit it to less than 80 grams and make up difference by eating more protein
    • avoiding starchy carbs and grains
    • most carbs will come in the form of leafy green veggies and fruit (oranges mostly)

Training Days

  • Eat at +15% (2500 kCals)
  • 85/15 carb to fat or .39P/.16C/.45F
  • Daily intake – 2500 kcal / 195 g protein / 365 g carbs / 35 g fat
  • First meal  – 1200+ kcal / 100 g protein / 180 g carbs / 17 g fat
  • Will try to minimize fat intake. If needed, will eat extra protein to meet caloric needs due to loss of fat calories.
    • Will try to keep overall daily average of fat (rest day fat + training day fat) near 65 grams per day.

Cycle 2: Cut (04/21 – 05/19)

Rest Days

  • Eat -25% TDEE (1775 kCals)
  • 25/75 carb to fat or .43p/.15C/.42F
  • Daily Intake 1775 kcal / 195 g protein / 65 g carbs / 80 g fat
  • First meal  – 1000 kcal / 100 g protein / 30 g carbs / 40 g fat
  • Carb Intake:
    • will try to limit carbs as much as possible and make up difference by eating more protein
    • No starchy carbs and grains
    • most carbs will come in the form of leafy green veggies and fruit (oranges mostly)

Training Days

  • Eat @ TDEE (2225 kCals)
  • 75/25 carb to fat or .35P/.49C/.16F
  • Daily intake – 2225 kcal / 195 g protein / 270 g carbs / 40 g fat
  • First meal  – 1200+ kcal / 100 g protein / 150 g carbs / 20 g fat
  • Allow more freedom re: caloric intake on training days, will eat somewhere between -10% TDEE and TDEE.
  • Will try to minimize fat intake. If needed, will eat extra protein to meet caloric needs due to loss of fat calories.
    • Will try to keep overall daily average of fat (rest day fat + training day fat) near 58 grams per day.

 

Workouts:
Workout 1 (Monday)

  1. 10-min walk to gym (warm-up).
  2. Squats: 2-3 sets of 6-8 reps reverse pyramid style
    Rest 3 mins between sets*
  3. Chins: 2-3 sets of 3-5 reps reverse pyramid style
    Rest 3 mins between sets*
  4. Fat Bar Curls: 1-2 sets of 8-10 reps (optional)
    Rest 2 mins between sets
    *Alternating sets of squats and chins. For example:
    Squats, 90 sec rest, Chins, 90 sec rest, Squats

Workout 2 (Wednesday)

  1. 10-min walk to gym (warm-up).
  2. Rotator Cuff Exercises
  3. Neutral Grip Dumbbell Bench Press: 2-3 sets of 5-7 reps reverse pyramid style.
    Rest 3 mins between sets
  4. Standing Overhead Press: 2-3 sets of 5-7 reps reverse pyramid style.
    Rest 3 mins between sets

Workout 3 (Friday)

  1. 10-min walk to gym (warm-up)
  2. Deadlift: 2-3 sets of 4-6 reps reverse pyramid style.
    Rest 3 mins between sets
  3. Pull-ups: 1-2 sets with body weight.
    Rest 3 mins between sets
  4. Dips: 2-3 sets of 6-8 reps reverse pyramid style.
    Rest 3 mins between sets