lol C'mon guys. OP made this thread 2 years ago. You can't expect him to update it constantly with the same information. Check out the fastingtwins on youtube. They've been practicing IF for about 10 months now. The results speak for themselves.
www dot youtube dot com/user/ fastingtwins
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01-10-2013, 12:24 PM #1021
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01-14-2013, 03:59 PM #1022
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01-14-2013, 06:20 PM #1023
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01-15-2013, 11:09 PM #1024
Guys, do you think that if I am on IF LG, and when I work out at 3PM, would it be ok if I ate one tin of tuna as my pre-work at 1 PM ?? (1 tin of tuna - 150kcal, 30g proteins) or should I add some eggs to it ?? for example 2 or 3 eggs with tuna ?? or is it enough for me ?? I weigh about 150lb... thanks
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02-20-2013, 01:24 PM #1025
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02-20-2013, 01:26 PM #1026
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02-20-2013, 02:14 PM #1027
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02-26-2013, 02:01 PM #1028
What do you think of this slightly modified routine for a novice in IF and bodybuilding generally?
MONDAY/TUESDAY
Back/Biceps
Deadlift 1x5
Barbell Row 5x5
Chins 3x5-8
Bicep Curl 3x8
Hyperextension 2x10
Kneeling Cable Crunch 3x15
THURSDAY
Chest/Triceps
Bench Press 5x5
Skullcrushers 3x8
Decline Dumbbell Press 3x5
Triceps Pulldown 3x8
Chest Dips 3x8
SATURDAY
Legs/Shoulders/Abs
Squat 5x5
Military Press 3x6
Glute Ham Raise 3x8
Lateral Raise 3x12
Calf Press 3x10
Hanging Leg Lifts 3x6
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02-26-2013, 03:07 PM #1029
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02-26-2013, 08:56 PM #1030
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02-26-2013, 09:49 PM #1031
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03-09-2013, 04:50 PM #1032
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04-19-2013, 06:05 PM #1033
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04-23-2013, 09:49 PM #1034
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04-23-2013, 11:50 PM #1035
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04-24-2013, 05:08 AM #1036
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04-24-2013, 09:59 PM #1037
Long story short, am I overtraining while following the leangaining routine(IF)
Army during the weekdays - no gym available in my camp
Friday: HIIT (Morning) + Chest & Tricep (Using the Reverse Triangle Pyramid) / Saturday: Back/Bicep
Friday Morning (9am): 20 second sprints - 40 seconds rest 5 sets
30 second sprints - 30 seconds rest 5 sets
All out sprints 2 sets.
Cool down
Friday: (12pm) Bench Press/ Sat: Dead Lift
Top set: 6 - 8 reps (3 mins rest)
2nd set: 8 - 10 reps (2 mins rest) - 15% weight from above set
3rd Set: 10 - 12 reps (3 mins rest) - 15% weight from above set
Fri: Incline Dumbbell Press/ Sat: Barbell Bent-over rows
Top set: 6 - 8 reps (3 mins rest)
2nd set: 8 - 10 reps (2 mins rest) - 15% weight from above set
3rd Set: 10 - 12 reps (3 mins rest) - 15% weight from above set
Cable Xovers (For Chest)
Set 1: 15 - 20 reps (90 seconds rest)
Set 2: 15 - 20 reps (90 seconds rest)
Close grip Bench Press:
Top set: 6 - 8 reps (3 mins rest)
2nd set: 8 - 10 reps (2 mins rest) - 15% weight from above set
3rd Set: 10 - 12 reps (3 mins rest) - 15% weight from above set
Dips:
Set 1: AMAP before failure (90 seconds rest)
Set 2: AMAP before failure (90 seconds rest)
Back & Bicep day:
In continuation from Barbell rows
Chin ups:
Top set: 6 - 8 reps (3 mins rest)
2nd set: 8 - 10 reps (2 mins rest) - 15% weight from above set
3rd Set: 10 - 12 reps (3 mins rest) - 15% weight from above set
Hammer curls:
Set 1: 15 - 20 reps (90 seconds rest)
Set 2: 15 - 20 reps (90 seconds rest)
Monday and Wednesday, Light cardio and abs day
Tuesday & Thursday:
TRX bodyweight day + Burpee Cardio:
TRX Single Leg Squat:
Set 1: 10 - 15 reps (1 min rest)
Set 2: 10 - 15 reps (1 min rest)
Set 3: 10 - 15 reps (1 min rest)
Single Leg Extension + super set (delt raises)
Set 1: 15 - 20 reps + 8 - 10 reps (1 min rest)
Set 2: 15 - 20 reps + 8 - 10 reps (1 min rest)
Set 3: 15 - 20 reps + 8 - 10 reps (1 min rest)
Single arm and single leg inverted rows superset Pushup pike
Set 1: 10 - 15 reps + 8 - 10 reps (1 min rest)
Set 2: 10 - 15 reps + 8 - 10 reps (1 min rest)
Set 3: 10 - 15 reps + 8 - 10 reps (1 min rest)
Single Leg Burpees
30 seconds AMAP 30 seconds rest 3 - 8 sets.
So can someone tell me if I'm overtraining? If so can you guys alter it for me. Thanks!
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09-15-2013, 03:24 AM #1038
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09-18-2013, 03:28 PM #1039anonymousGuest
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09-25-2013, 07:32 AM #1040
Even at 40% above TDEE you will only gain minimal fat compared to a standard bulk. I think Martin Berkan said he started his bulk when he got down to 6% bodyfat and after a few months he finished at 8/9%, well that aint much fat if you asked me. I love leangains, I have been on a leangains cut for about 2 months and the fat is melting away, I am still eating yummy foods every day. I try and eat reasonably clean, but the lean gains results are phenomenal, I am surprised martin berkhan has not made a lot of money from this genius program.
Also this leangains really improves your quality of life, not just eating but just general control ,of your life, you learn to work out less, eat more of the foods you love and get great results, it is a win win. I would never normally do this, but if there was a nice leangains t shirt I would happily wear it to promote the concept
Martin is a crazy dude, but this leangains really does work!!!
Dan
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09-25-2013, 07:35 AM #1041
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11-14-2013, 05:32 PM #1042
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03-08-2014, 08:14 PM #1043
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03-09-2014, 09:30 PM #1044
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03-25-2014, 08:32 PM #1045
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03-25-2014, 08:57 PM #1046
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07-17-2014, 01:17 PM #1047
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07-17-2014, 01:23 PM #1048
In this thread he cites 'First pic is me natty': http://forum.bodybuilding.com/showth...light=defixion
I presume he means creatinez of course.
Still GOAT aesthetics.------------------------------------------
#Fat to Fit Crew
#Horsehead Crew
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07-17-2014, 03:01 PM #1049
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07-31-2014, 08:42 PM #1050
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