My Leangains Cut

[Shazriki]

My man Dave dropping the knowledge

[66jzmstr]

My man Dave dropping the knowledge

My man Shazriki living and writing the 'how-to' on contest prep.

Keep it up, mayne - and thanks! It was often you answering these questions for me! Trying to get lean enough again to employ some of Lyle's SFPs early this summer. Stoked to see how it goes.

(BTW, if you haven't seen Shazriki's log, feel free to visit to learn how to get diced while hitting big PRs deep into a cut, all with food pr0n that takes the cake and f***in' eats it, too.)

[adunbar35]

About halfway through reading this log... first off, amazing results man, really inspiring. Just started IF/leangains about a week ago and absolutely love it! I'm 9 weeks into a 12 week cut and have gotten so many ideas from your meals... gotta love the food porn!

[66jzmstr]

About halfway through reading this log... first off, amazing results man, really inspiring. Just started IF/leangains about a week ago and absolutely love it! I'm 9 weeks into a 12 week cut and have gotten so many ideas from your meals... gotta love the food porn!

Glad to hear it - thanks, and keep it up - just three more weeks.

[adunbar35]

Quick question, did you basically keep your calories the same the whole transformation? (aside from that early mix up with the scales towards the beginning) as in about 1600 calories off days, 2100 training days I believe it was?

[66jzmstr]

Quick question, did you basically keep your calories the same the whole transformation? (aside from that early mix up with the scales towards the beginning) as in about 1600 calories off days, 2100 training days I believe it was?

Barring that mix up, yeah. Then again, I thought I remember a short stretch of a week or so toward the beginning when I might have been at 1800 and 2300 calories (rest days and workout days, respectively.) Pretty much 1600 & 2100 for the majority of it, though.

[Dave1990]

No worries, mang!

Yeah, I don't follow those percentage-specific recs because I'm all over the board. The good thing is that those are general guidelines, and not hard and fast rules. The only specifics I follow - and they're not all that specific, come to think of it - is that my post workout meal is at least half my calories for the day, and that my first meal of the day for rest days is 50% or more of my daily calories. It all depends on your meal frequency, though. Nowadays, I eat a small meal two hours or so before my workouts (usually around 40% of my daily calories), and then I eat the rest of my calories in one big post-workout meal. For rest days, I don't believe I've eaten lunch in weeks. I usually just toss all 1700 calories in a single, mega-meal of a dinner. Again, that's what works best with my work schedule, and what my body is accustomed to, perhaps even prefers this. (Again, it's different for everyone.)

Regarding working in fat, it's pretty easy. Don't try to look at it like, "This is my protein food. That is my carb food. This is my fat food." I suppose you could, but that would get pretty damn boring pretty quick. What is your favorite food? Chances are, it has some solid overlap with another macro: Burgers, fat cuts of steak, bacon, peanut butter? All of this overlap with protein. Donuts, pizza, ice cream, chocolate? All of those overlap with carbs. Any of those will, to some extent, be like two birds with one stone. (IIFYM FTW!) If worse comes to worse - and if you make good protein fluff/pudding, use vitamin D milk (hell, even try lhassi) to make your protein pudding. It'll use up a lot of calories, but it'll certainly work toward your fat macros. Eat more eggs, too. There's plenty of healthy fat in there, AND you can cook them in loads of butter or bacon fat - for both more flavor and more fat macros. Still not enough fat? Shred some aged sharp cheddar over the top for more fat and protein. (Don't forget to drop those fat macros on workout days as well, or else your fat levels probably aren't cycling much at all for your reduced-calorie rest days.)

I hope that helps some.

Thanks man it helps alot! Looking through some forums now writing down some stuff of high fat/low carb foods so I can get some. My fat is 83g per day and I still haven't managed to hit it properly and feel like I'm wasting time trying to figure it out. And then on rest days I'm trying to get 100g carbs max instead of 180 and I can't hit either. Very annoying!

[Shazriki]

My man Shazriki living and writing the 'how-to' on contest prep.

Keep it up, mayne - and thanks! It was often you answering these questions for me! Trying to get lean enough again to employ some of Lyle's SFPs early this summer. Stoked to see how it goes.

(BTW, if you haven't seen Shazriki's log, feel free to visit to learn how to get diced while hitting big PRs deep into a cut, all with food pr0n that takes the cake and f***in' eats it, too.)

Too kind Dave Yea I've been doing fasted cardio for coming up on two weeks now and I THINK I'm noticing some mobilization on my lower ab area, but I'm really looking to start moving the fat off my thighs and glutes so hopefully I'll start seeing some mobilization there.

[66jzmstr]

Thanks man it helps alot! Looking through some forums now writing down some stuff of high fat/low carb foods so I can get some. My fat is 83g per day and I still haven't managed to hit it properly and feel like I'm wasting time trying to figure it out. And then on rest days I'm trying to get 100g carbs max instead of 180 and I can't hit either. Very annoying!

The good news is that when you get the higher fat right, it will displace those carbs, and you'll get the carbs right at the same time. I'm on MyFitnessPal with the same username, and my profile is public, so feel free to check out my daily logs there for what I eat. Life has been so hectic that I'm only doing workout days twice a week until this academic year finishes, so most days I'm lower carb and higher fat. I haven't been as religious with my daily logs as I was with this thread, but my entries should give you an idea on how to do Leangains rest days with lower carbs and higher fat. (My forewarning: Some days I'm considerably low in carbs, as I love my fats. )

Too kind Dave Yea I've been doing fasted cardio for coming up on two weeks now and I THINK I'm noticing some mobilization on my lower ab area, but I'm really looking to start moving the fat off my thighs and glutes so hopefully I'll start seeing some mobilization there.

Nice. I'm currently floating around 180lbs post-bulk/fulk, and I plan to get a little leaner before implementing the fasted cardio and other protocol. Glad to hear progress is starting to show. Given your diligence and dedication, that lower-body fat is destined to come off soon. Keep it up!

[Pensfan1570]

thanks for letting me know about the costco tsaziki. now my lifeline for leangains

[66jzmstr]

thanks for letting me know about the costco tsaziki. now my lifeline for leangains

And thank you for reminding me! I haven't had any in quite some time, so I'll need to pick some up soon.

[Sovietaced]

I can't wait to rival you in posting food porn once I get out of this dorm and into my off campus house.

[66jzmstr]

I can't wait to rival you in posting food porn once I get out of this dorm and into my off campus house.

AW JEAH - brang it, mang! I would love to see that, and I'm still subbed in your log. Can't wait, and keep killin' it! (BTW, you seen Shazriki's food pr0ns? Absolutely bananas - PRs in the gym and the kitchen.)

[Sovietaced]

AW JEAH - brang it, mang! I would love to see that, and I'm still subbed in your log. Can't wait, and keep killin' it! (BTW, you seen Shazriki's food pr0ns? Absolutely bananas - PRs in the gym and the kitchen.)

linky

[66jzmstr]

linky

Oh yeah - that. :P

Here it be: http://forum.bodybuilding.com/showth...hp?t=141272991

It's his first ever contest prep. He's deep into it and still PRing despite the deficit. More well-versed in LG than me, and helped me out a lot. Check it out.

[Zackeryorr]

Just read most of this thread! Great job on your cut! Can't wait to see your next log!

[66jzmstr]

Just read most of this thread! Great job on your cut! Can't wait to see your next log!

Thanks! I might do a fall bulk log. Next academic year should be far less busy than this year, but I'm not sure how stoked folks would be when I cut down to lifting two times a week (on a bulk - lulz) when snowboard season starts up. At least I still have time to decide.

[adunbar35]

Since it seems all the geniuses are in here and have had unreal success... can you guys give me some advice on chaging over from a LG cut to a bulk? Also, any thoughts on the recomp as I wouldn't mind switching to that prior to finishing up my cut as I want to lose a little bit more body fat but don't mind the switch to lose the last little bit?

[66jzmstr]

Since it seems all the geniuses are in here and have had unreal success... can you guys give me some advice on chaging over from a LG cut to a bulk? Also, any thoughts on the recomp as I wouldn't mind switching to that prior to finishing up my cut as I want to lose a little bit more body fat but don't mind the switch to lose the last little bit?

I won't answer to genius until I start to look like Martin, but I'll throw in my two cents.

Have you read up on Lyle's "Diet Break"? It might be wise to throw one of those between your cut and your bulk, but a recomp would probably suffice in its place. (For recomp specifics, Google "Leangains PDF," as Martin actually got half-way detailed regarding percentages there - for recomping, at least.) For the bulk, I would aim for calories at or just under maintenance on rest days, and then eat at enough of a surplus on workout days to both offset any rest day deficit and to create a weekly surplus of around 1800 calories - more or less a half-pound of body weight. I would also ease into this surplus, not throwing in the entire surplus in Week 1 of the bulk. Track your weight gain, and adjust surplus calories accordingly if weekly weight gain is far over a half-pound a week. That's just me though, and I would love to read what others suggest.

Best of luck!

[adunbar35]

I won't answer to genius until I start to look like Martin, but I'll throw in my two cents.

Have you read up on Lyle's "Diet Break"? It might be wise to throw one of those between your cut and your bulk, but a recomp would probably suffice in its place. (For recomp specifics, Google "Leangains PDF," as Martin actually got half-way detailed regarding percentages there - for recomping, at least.) For the bulk, I would aim for calories at or just under maintenance on rest days, and then eat at enough of a surplus on workout days to both offset any rest day deficit and to create a weekly surplus of around 1800 calories - more or less a half-pound of body weight. I would also ease into this surplus, not throwing in the entire surplus in Week 1 of the bulk. Track your weight gain, and adjust surplus calories accordingly if weekly weight gain is far over a half-pound a week. That's just me though, and I would love to read what others suggest.

Best of luck!

That was exactly what I was looking for, thanks! I actually have read Lyle's diet break, but only because I saw it in this log :P Haha so thanks for that! I plan on doing that for 10 days, coupled with a deload. I was just curious on how I would switch into it as I know you aren't supposed to jump right into bulking calories, but slowly ease in. Prior to starting LG I was planning on doing reverse dieting (if you know what that is) where you would basically just add 5-10g carbs a day until you got up to your bulking calories, guess I could stilll pretty much do that though. Thanks again!

[SmWarstu]

That's great

[sarasayshi]

Hey Dave,

2 weeks ago I had a no weight loss so I dropped cals by -100 on both training and rest days and I increased my LISS from 3x a week to 4x a week. Last week I lost 2 1/2 lbs and so far I am losing about -.04 lbs the past 2 days. It's all fine and dandy and I am not starving (probably because of my break-up that I am suffering from a loss of appetite) but I am losing strength on my deads and squats big time. 2 weeks ago I was able to deadlift 170 and last week I barely was able to do a few reps at 160. The same has happened to my squats. 2 weeks ago I was squatting 5 reps of 165 and today I struggled with just getting in 4 reps at 150.

I am currently eating 1,880 cals on training days and 1,440 on rest days. And my macros are about 40-45% protein on training days with carbs about the same and on rest days my protein is about 55% with carbs just below 15-20%.

Is it because I am not eating enough or is it because of losing 9 lbs in 30 days?

[66jzmstr]

Hey Dave,

2 weeks ago I had a no weight loss so I dropped cals by -100 on both training and rest days and I increased my LISS from 3x a week to 4x a week. Last week I lost 2 1/2 lbs and so far I am losing about -.04 lbs the past 2 days. It's all fine and dandy and I am not starving (probably because of my break-up that I am suffering from a loss of appetite) but I am losing strength on my deads and squats big time. 2 weeks ago I was able to deadlift 170 and last week I barely was able to do a few reps at 160. The same has happened to my squats. 2 weeks ago I was squatting 5 reps of 165 and today I struggled with just getting in 4 reps at 150.

I am currently eating 1,880 cals on training days and 1,440 on rest days. And my macros are about 40-45% protein on training days with carbs about the same and on rest days my protein is about 55% with carbs just below 15-20%.

Is it because I am not eating enough or is it because of losing 9 lbs in 30 days?

First off, congrats on those 9 pounds, Sara!

Assuming those are the levels that helped you accomplish that significant weight loss, the two are probably linked, right? In short though, 9lbs in 30 days is certainly significant, and such quick weight loss with low calorie levels would probably yield some strength loss. Other factors that often come in to play include adequate quality and quantity of sleep, as well as frequency of deload weeks and/or proximity of last deload week. (I assume you're familiar with the concept of deloads, but if not, it's all about periodization, and reading up on Wendler's 5/3/1 has taught me so much regarding periodization that I wish I had known sooner. Definitely worth a look.)

One thing I have been playing around on my recent cut (2.5 weeks to go!), is eating at maintenance (or 100cal over maintenance) on lift days while keeping rest days low-calorie (around 1700cal for me). My weekly deficit is still around 1.5lbs a week because my schedule has been so hectic that I only have lift/refeed days twice a week instead of my usual three times per week. 100cal over maintenance for me is about 2800cal, and it feels awesome to put down about 120 grams each of protein and carbs for lunch (around 1000cal), then hit the gym three hours or so later, glycogen stores feeling more or less topped off. (And yes, this does imply an 1800-calorie post-workout meal. ) Strength has held or shown slight improvements in all lifts (via quasi-5/3/1 approach), and the rest days usually result in two or three straight days of low-carb at lower calories, which seems to help me lean out. Not to project my recent tinkering or regimen on you, but it might be worth it at some point to up your calories (and hence, carbs) on lift days, especially if you're only lifting two or three times a week, as it seems to have helped me preserve strength, and hence, lean body mass as well. (Lifting twice a week - although I'll return to three days a week for my summer recomp/maintenance - has made life easier, and choosing my gym nights are delightfully flexible now, too.)

Tweak or no, congrats again on slaying it in that 30-day stint, Sara! I'm not sure how long you've been at a consistent daily deficit, but if fat loss slows down, your body will probably welcome a "diet break" a la Lyle. It will definitely be well-deserved.

[sarasayshi]

First off, congrats on those 9 pounds, Sara!

Assuming those are the levels that helped you accomplish that significant weight loss, the two are probably linked, right? In short though, 9lbs in 30 days is certainly significant, and such quick weight loss with low calorie levels would probably yield some strength loss. Other factors that often come in to play include adequate quality and quantity of sleep, as well as frequency of deload weeks and/or proximity of last deload week. (I assume you're familiar with the concept of deloads, but if not, it's all about periodization, and reading up on Wendler's 5/3/1 has taught me so much regarding periodization that I wish I had known sooner. Definitely worth a look.)

One thing I have been playing around on my recent cut (2.5 weeks to go!), is eating at maintenance (or 100cal over maintenance) on lift days while keeping rest days low-calorie (around 1700cal for me). My weekly deficit is still around 1.5lbs a week because my schedule has been so hectic that I only have lift/refeed days twice a week instead of my usual three times per week. 100cal over maintenance for me is about 2800cal, and it feels awesome to put down about 120 grams each of protein and carbs for lunch (around 1000cal), then hit the gym three hours or so later, glycogen stores feeling more or less topped off. (And yes, this does imply an 1800-calorie post-workout meal. ) Strength has held or shown slight improvements in all lifts (via quasi-5/3/1 approach), and the rest days usually result in two or three straight days of low-carb at lower calories, which seems to help me lean out. Not to project my recent tinkering or regimen on you, but it might be worth it at some point to up your calories (and hence, carbs) on lift days, especially if you're only lifting two or three times a week, as it seems to have helped me preserve strength, and hence, lean body mass as well. (Lifting twice a week - although I'll return to three days a week for my summer recomp/maintenance - has made life easier, and choosing my gym nights are delightfully flexible now, too.)

Tweak or no, congrats again on slaying it in that 30-day stint, Sara! I'm not sure how long you've been at a consistent daily deficit, but if fat loss slows down, your body will probably welcome a "diet break" a la Lyle. It will definitely be well-deserved.

I'm not familiar with deloading. But I did Lyle's full diet break just ending the day before I started my 30 day challenge so I've only been at a deficit for 30 days.

[mclendonc]

Hey man great progress your meal ideas are inspiring to say the least. Question though, I work a manual labor job, throwing boxes for 4 hours a day, should I be in a fast during this? and how much will it effect my maintenance? thanks.

[66jzmstr]

Hey man great progress your meal ideas are inspiring to say the least. Question though, I work a manual labor job, throwing boxes for 4 hours a day, should I be in a fast during this? and how much will it effect my maintenance? thanks.

Thanks!

If you could maintain your fast through your job, I think it would only help, especially if you're trying to lean out. As for it affecting your maintenance, just use the Katch-McArdle formula and choose the most suitable activity multiplier at the end: http://www.elitefitness.com/forum/wo...la-665955.html

[tkonpk]

Hey, just wanted to say how much of a help you were when I started my LeanGains 11 weeks ago. I've had amazing results and your log is one of the ones I studied thoroughly (and looked at every piece of food porn) to get a better understanding. Just wanted to say thanks because I feel like life is just so much easier now and I look and feel amazing.

[66jzmstr]

Hey, just wanted to say how much of a help you were when I started my LeanGains 11 weeks ago. I've had amazing results and your log is one of the ones I studied thoroughly (and looked at every piece of food porn) to get a better understanding. Just wanted to say thanks because I feel like life is just so much easier now and I look and feel amazing.

And your post just made my day - thank you! (Measly reps, too!) I just checked your log. You've come one hell of a long way in the last three years, mang - absolutely bad-ass.

Keep it up, tkonpk!

[distracted10]

Hey guys i just started leangains 3 days ago, im constantly having doubts about my calories and macros. could anyone get this and give me the nutritional info/macros?

200g long grain brown rice
100g raw shrimp
125g chicken breast
4 egg whites
97% fat free 100g cottage cheese

using myfitnesspal it calculated to 79P 7F 54C

i think it sounds right.. but im just worried haha.

[66jzmstr]

Hey guys i just started leangains 3 days ago, im constantly having doubts about my calories and macros. could anyone get this and give me the nutritional info/macros?

200g long grain brown rice
100g raw shrimp
125g chicken breast
4 egg whites
97% fat free 100g cottage cheese

using myfitnesspal it calculated to 79P 7F 54C

i think it sounds right.. but im just worried haha.

That's probably about right. When using MFP, just choose the most middle-of-the-road estimates you come across. If in doubt, cross-reference online. (The only thing that could change there is if that weight of rice is cooked or not.)