Leangains and IF done right - 7 month cut/bulk

[defixon]

I used Martin Berkhan's Leangains (www.leangains.com) method in order to slowly bulk up while virtually adding no fat to my body.

These two pictures are from July 2010 - Jan 2011. I was only in a caloric surplus from Sept-end of December. The rest of the time I was still in a deficit with intent to lose more bodyfat.

Same mirror, same lighting (pretty much).

July '10



Jan '11

[Brent.D]

Wow man that's amazing progress.
Im gonna check this leangains out.

[defixon]

Wow man that's amazing progress.
Im gonna check this leangains out.

Thanks bro. Definitely do, it makes dieting so simple. Especially if you like to sit down and eat big meals.

[mszczep1]

Dude you look amazing. Hit your traps harder and you'd look practically perfect.

[chrisITALIA]

fuuuuuuuuuuuuuu.... amazing progress man. Although you need to work on your traps.
Very impressed though, will check out this leangains program.

[R1Speed]

Dude you look amazing! Sick physique brah

[ShogunG]

Awesome gain! Once I get down around 12% I'm going to try a lean bulk. Your shoulders and chest blew up!

[jossshhuaa]

Amazing progress man! Keep it up!

[defixon]

Dude you look amazing. Hit your traps harder and you'd look practically perfect.

Thanks man. Yea, I've been trying to get them bigger but they fail to grow lol. I superset, dropset, etc and I just don't know why they don't grow much.

fuuuuuuuuuuuuuu.... amazing progress man. Although you need to work on your traps.
Very impressed though, will check out this leangains program.

Thanks brah. For sure.

Dude you look amazing! Sick physique brah

thanks!

Awesome gain! Once I get down around 12% I'm going to try a lean bulk. Your shoulders and chest blew up!

It's the way to go!

Amazing progress man! Keep it up!

Will do!

[zodzod]

Inspiring

Good work!

[besharah]

Can you post your diet + routine please. At what time you would break the fast? Would you train fasted or supplement with BCAA? What did you eat post workout and on rest days?

Thanks

[Twenty47]

is this the tren/test lean gains lol

[defixon]

Inspiring

Good work!

Thanks!

Can you post your diet + routine please. At what time you would break the fast? Would you train fasted or supplement with BCAA? What did you eat post workout and on rest days?

Thanks

I train fasted with a BCAA. I break my fast usually around 6pm or whenever I am done with my workout, but that's because I eat late at night and sleep in due to my schedule.

Post workout meals are pretty standard. Chicken/Fish/Steak, Brown rice/Couscous/Quinoa, and a random veggie. I eat BIG meals though since meal frequency is not an important factor.

My Routine is a upper body/lower body split. If you care to know more, I can elaborate in a PM.

is this the tren/test lean gains lol

Lol, that would be a negative

[.aeterna]

what was ur calorie maintenance level and how much under/over were u throughout?

[toshiba88]

oviedo huh? i live right before chuluota lol. looks like in your pic that you work out at LA?

[defixon]

oviedo huh? i live right before chuluota lol. looks like in your pic that you work out at LA?

Yep I work out at the LA Fitness right there on Mitchell Hammock. How bout you?

[N4J4R]

Great job mate

[pinoykcin]

holy ****kkk i bet you were strict to the frikin max huh....

[t1ger]

God dammit, that is amazing.

[AHB900]

Looking solid man I will be checking out that leangains site

[benwin21]

holy sh*t man. leaner and much more bigger. you definitely know what your doing. good job man.

[atasel]

I train fasted with a BCAA. I break my fast usually around 6pm or whenever I am done with my workout, but that's because I eat late at night and sleep in due to my schedule.

Post workout meals are pretty standard. Chicken/Fish/Steak, Brown rice/Couscous/Quinoa, and a random veggie. I eat BIG meals though since meal frequency is not an important factor.

First of all, you look very healthy, strong, and great. inspirational.

Just wanted to ask if you could quickly post what times of the day everything occurs. That is, waking up, workout, the big meals and sleeping. Just so I can get a clearer image how this works. Like exactly which hours are fasting and which not?

You always have to train during the eating period I suppose as you cant fast after a workout?

Thanks.

[snp1686]

did you lose some size between 2007 and your first 2010 pic? It may be me, but you look bigger. Could it be that some of this was just muscle memory? Either way, huge improvement, aesthetic as ****

[snypa247]

First of all, you look very healthy, strong, and great. inspirational.

Just wanted to ask if you could quickly post what times of the day everything occurs. That is, waking up, workout, the big meals and sleeping. Just so I can get a clearer image how this works. Like exactly which hours are fasting and which not?

You always have to train during the eating period I suppose as you cant fast after a workout?

Thanks.

In for this info

[PNel]

also in 4 info. I've read up on the method but would like to see a real example

[hankst]

Infos on leangains: www.leangains.com
Guide: http://www.leangains.com/2010/04/leangains-guide.html

And no, you don't fast after your workout. You work out fasted and have a hyuuuge PWO meal, and resume eating for 8 hours. Then you go to bed with a full stomach, and fast for 16 hours (8 during you're asleep, and 8 more until your workout / pre workout meal).

OP: Awesome progress! Bench / squat / deadlift?

[paisley3101]

Mate looking much bigger, the gunshow's blown up with the chest aswll

[knowyourenemy]

Repped, I've been doing IF for the past month and a half, definitely getting leaner and seeing some awesome gains, hope to look like that by June.

What kind of caloric surplus did you aim for when clean (lean) bulking?

Thanks

[Neiderhiser]

Simply awesome progress bro! While IF isn't necessarily suited for everyone, like you said if you like to eat BIG meals IF is definitely a suitable alternative to the normal lines of dieting.

[ChrisMTL]

amazing!