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  1. #1
    LeanGains defixon's Avatar
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    Leangains and IF done right - 7 month cut/bulk

    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

    6'1" 220lbs ~8-9% bf

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  2. #2
    Registered User Brent.D's Avatar
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    Wow man that's amazing progress.
    Im gonna check this leangains out.
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  3. #3
    LeanGains defixon's Avatar
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    Originally Posted by Brent.D View Post
    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.
    6'1" 220lbs ~8-9% bf

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  4. #4
    Registered User mszczep1's Avatar
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    Dude you look amazing. Hit your traps harder and you'd look practically perfect.
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  5. #5
    ████████████████████ ███ chrisITALIA's Avatar
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    fuuuuuuuuuuuuuu.... amazing progress man. Although you need to work on your traps.
    Very impressed though, will check out this leangains program.
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  6. #6
    Summer Cutting R1Speed's Avatar
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    Dude you look amazing! Sick physique brah
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  7. #7
    Registered User ShogunG's Avatar
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    Awesome gain! Once I get down around 12% I'm going to try a lean bulk. Your shoulders and chest blew up!
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  8. #8
    Registered User jossshhuaa's Avatar
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    Amazing progress man! Keep it up!
    Constant and never ending improvement!
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  9. #9
    LeanGains defixon's Avatar
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    Originally Posted by mszczep1 View Post
    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.

    Originally Posted by chrisITALIA View Post
    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.

    Originally Posted by R1Speed View Post
    Dude you look amazing! Sick physique brah
    thanks!

    Originally Posted by ShogunG View Post
    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!

    Originally Posted by jossshhuaa View Post
    Amazing progress man! Keep it up!
    Will do!
    6'1" 220lbs ~8-9% bf

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  10. #10
    Registered User zodzod's Avatar
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    Inspiring

    Good work!
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  11. #11
    Registered User besharah's Avatar
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    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
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  12. #12
    Viking Brah Twenty47's Avatar
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    is this the tren/test lean gains lol
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  13. #13
    LeanGains defixon's Avatar
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    Originally Posted by zodzod View Post
    Inspiring

    Good work!
    Thanks!

    Originally Posted by besharah View Post
    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.

    Originally Posted by Twenty47 View Post
    is this the tren/test lean gains lol
    Lol, that would be a negative
    6'1" 220lbs ~8-9% bf

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  14. #14
    Banned .aeterna's Avatar
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    what was ur calorie maintenance level and how much under/over were u throughout?
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  15. #15
    Registered User toshiba88's Avatar
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    oviedo huh? i live right before chuluota lol. looks like in your pic that you work out at LA?
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  16. #16
    LeanGains defixon's Avatar
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    Originally Posted by toshiba88 View Post
    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?
    6'1" 220lbs ~8-9% bf

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  17. #17
    GOON SQUAD CREW N4J4R's Avatar
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    Great job mate
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  18. #18
    [300 Spartan Crew] pinoykcin's Avatar
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    holy ****kkk i bet you were strict to the frikin max huh....
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  19. #19
    dem bad jeans t1ger's Avatar
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    God dammit, that is amazing.
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  20. #20
    Registered User AHB900's Avatar
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    Looking solid man I will be checking out that leangains site
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  21. #21
    Ovar dere! benwin21's Avatar
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    holy sh*t man. leaner and much more bigger. you definitely know what your doing. good job man.
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  22. #22
    Registered User atasel's Avatar
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    Originally Posted by defixon View Post
    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.
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  23. #23
    Registered User snp1686's Avatar
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    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 ****



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  24. #24
    Registered User snypa247's Avatar
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    Originally Posted by atasel View Post
    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
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  25. #25
    I'm a Gladiator PNel's Avatar
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    also in 4 info. I've read up on the method but would like to see a real example
    16 week cut: Start 165lbs 20%. Target 145lbs 10%

    1/17/2011 = 165 ~20%
    1/24/2011 = 163.5
    1/31/2011 = 162.9

    2/7/2011 = 162.8
    2/14/2011 = 159.7
    2/21/2011 = 160.7
    2/28/2011 = 160.1

    3/7/2011 = 159.1
    3/14/2011 = 158.1
    3/21/2011 = 157.3
    3/28/2011 = 155.5

    4/4/2011 = 153.9
    4/11/2011= 154.5
    4/18/2011
    4/25/2011

    5/2/2011
    5/9/2011
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  26. #26
    Bananed hankst's Avatar
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    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?
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  27. #27
    Registered User paisley3101's Avatar
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    Mate looking much bigger, the gunshow's blown up with the chest aswll
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  28. #28
    Registered User knowyourenemy's Avatar
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    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
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  29. #29
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    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.
    "Our deepest fear is not that we are inadequate. Our deepest fear is that we are powerful beyond measure." - Marianne Williamson

    The Daily Grind - My IF Log - Currently Cutting
    http://forum.bodybuilding.com/showthread.php?t=130923233

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  30. #30
    Registered User ChrisMTL's Avatar
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    amazing!
    Epigenetic!
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