Leangains and IF done right - 7 month cut/bulk

[DrHekyll]

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

[Jelet]

I do an upper body/lower body split. I hit my full upper body about 3 times a week or so, and i hit my lower body (legs) once a week. For my upper body I focus on the main compound lifts with some isolation exercises as well. Example:

Chest:
Incline DB Press
Decline Press
Incline flies

Back:
Various grip pull-ups/Chins
deadlifts
Bent over rows

Shoulders:
Shoulder press/Military press
side delt raises with cable
shrugs

Triceps:
Dips
Skullcrushers supersetted with close grip bench
Tricep pushdowns

Biceps:
Various grip curls
Hammer curls
Chin ups

I do all these in one day, but in keep in mind I only do about 2-3 sets per exercise. The whole workout takes me a little over an hour. And I switch up some exercises here n there as well as the order.

For legs I just do the normal ****:

ATG squats
Leg press
Leg extensions
Seated calf raises
standing calf raises

how many minutes rest between exercises and whats your rep range normally?

and do you avoid failure? how do you incorporate failure training into your workouts. last set of each exercise?

[playa1125]

Great progress I'd Like to have the before pic

[Sqen]

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

[itasquo]

This thread, OP and the various testimonials have convinced me to try leangains. Googling and youtubing like crazy right now. Want to start this Monday. Hope I respond well to it.

Good Luck! I use it on myself, clients, athletes, models...

[Jay94Irish]

Impressive

[Murdomac101]

Good job dude...inspirational

[aek427]

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

[flex713]

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

awesome progress you look like I trained you lol j/k

[WeatherElement]

impressive and nice proportioned body no homo

[YasR]

Wow man major props your body looks amazing! can tell a big difference... IF works wonders man can't wait to cut.. need to put on muscle first though or else i'll look like a stick

[Casali]

Started Leangains. Just commenting to subscribe to this thread.

[Hawkers]

Started Leangains. Just commenting to subscribe to this thread.

me too!!

[JaredPunch]

I do an upper body/lower body split. I hit my full upper body about 3 times a week or so, and i hit my lower body (legs) once a week. For my upper body I focus on the main compound lifts with some isolation exercises as well.

Wouldn't that result in skinny legs and bigger upper body?
So what's your routine, something like upper, lower, rest, upper, upper, rest, rest?

[Ampedlift]

you play esea on source and csgo. u ****er. i remember you

WOT? Fellow ESEA Brahs checkin in?

I played CSS ESEA a while back, ampEd

[UltimateGohan]

Damn, you have a vein out of nowhere on your left bicep, gj

[Findmucking]

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!

[ProstheticLimb]

Hello!

I've found this about fasting. I hope you'll find it interesting.

mystylenatural.com/2013/09/intermittent-fasting-holy-grail-of.html

[anonymous]

How do you bulk on leangains whilst staying lean? I read it was +40% over maintenance on training days but wouldn't that get you fat?

[leangains4life]

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

[leangains4life]

I plan to post my before and after results once my bulk has finished, I really hope it looks like OP, I am sure I can do it, I am going to go down to 8% body fat, then do a 3-6 month leangain bulk, cant wait, just worried about how to eat 4000 calories in 8 hours,

[lion1994]

strong gear
keep lying for the kids

gh15 is watching this

[Health_Dude]

Thanks for sharing your advice. Please share more on your training.
Been checking out Martin's Lean Gains ~

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.


Lol, that would be a negative

[HealthRocks]

Hey defixon,

Wondering what your workouts are like. Btw, great progress with Lean Gains & IF.

[HealthRocks]

Hey Defixon,

Tell us more about your training and nutrition - Great progress dude !

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.


Lol, that would be a negative

[beiko]

Strong bump!

[wutisluv]

Is this really natty???

[azurejer]

Is this really natty???

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.

[wutisluv]

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.

I'm kinda confused about the time frame with this. So this transformation was natty but he went to the dark side later, or was he already chilling with Darth Vader when this happened?

[Foliage]

I'm kinda confused about the time frame with this. So this transformation was natty but he went to the dark side later, or was he already chilling with Darth Vader when this happened?

The transformation he made is possible natty, but most people having **** consistency so could not achieve it, he may or may not be natty, but it is definitely possible to do natty, just hard work and would take most people 2+ years.