RichDestiNY22's First Official Leangains Cut

[RichDestiNY22]

Sunday, 4/8/12
LEG DAY

SQUATS
135 x 6
185 x 6
205 x 5
205 x 5

LEG PRESS
450x5
360x6
360x10

MACHINE CALF RAISE
260x12
260x12
240x12

SEATED CALF RAISE
120x10
110x11
90x14

Squat racks were packed so I had to do them later in the workout since I had a time crunch for Easter. This is why leg press numbers are high, and I like to believe why I couldn't hit 3 sets of 5 at 205 on squats. That remains the goal for next week. Considering low calories and protein from yesterday, not a complete disaster, but definitely a bit underwhelming.

[Drastiic]

I'll be following your journal as well. IF has me somewhat intrigued. I'm similar age/height and have a weakness for alcohol.

[TinyMuscolo]

Still wondering how you managed macros for Easter's gluttony How bad was it?

[RichDestiNY22]

So Easter was the disaster I expected it to be. Will post my full estimates shortly, but on the bright side at least it was squat day. Not too much soreness today - is this normal for eating above maintenance recovery, or perhaps I'm just adapting to the workload?

Anyway, I'll fast until dinner unless I'm absolutely dying at work. Goal is still to drop a pound this week and hit an even 180.

[RichDestiNY22]

Sunday, 4/8/12:
BINGE DAY

As painful as it is for me to throw this up here, I'm staying committed to full disclosure and accountability. So below are my estimates for Easter's trainwreck. I'm actually thinking these estimates are probably on the low end, as I'm sure I left out a thing here or there. But the numbers are probably not completely off. Decent hole to dig out of this week, but not insurmountable by any means.

Lunch Calories Carbs Fat Protein
Beef - Loin, bottom sirloin butt, tri-tip steak, lean only, cooked, broiled, 4.5 oz (1 serving) 319 0 17 39 Ico_delete
Loop Pizza Grill - Pizza Rustica, 2 slice 548 37 29 35 Ico_delete
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867 37 46 74
Dinner
Pork - Fresh, loin, whole, cooked, roasted, 9 oz 632 0 37 69 Ico_delete
Homemade - Oven Roasted Potatoes With Southern Fried Seasoning, 14 oz. 240 46 1 8 Ico_delete
Grilled Asparagus - Grilled Asparagus, 1/2 cup 14 5 0 3 Ico_delete
Generic - Restaurant Hollandaise Sauce, 1/4 cup 274 1 29 3 Ico_delete
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1,160 52 67 83
Snacks
Nabisco - Ritz Crackers--Original, 5 crackers (16g) 80 10 5 1 Ico_delete
Homemade - Spinach Dip, 6 Tbsp 360 6 36 4 Ico_delete
Generic - Mini Cannoli, 1 piece 142 14 7 0 Ico_delete
Oreo Dirt Cake - Oreos and Pudding, 2 cup 600 0 28 0 Ico_delete
Milk - Nonfat (fat free or skim), 3 cup 257 36 1 25 Ico_delete
Dove - Silky Smooth Dark Chocolate Eggs, 6 eggs 220 26 14 2 Ico_delete
Blue Moon - Belgian White - Beer 355ml, 36 oz 513 41 0 8 Ico_delete
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2,172 133 91 40

Totals 4,199 222 204 197

[Thewix]

So Easter was the disaster I expected it to be. Will post my full estimates shortly, but on the bright side at least it was squat day. Not too much soreness today - is this normal for eating above maintenance recovery, or perhaps I'm just adapting to the workload?

Anyway, I'll fast until dinner unless I'm absolutely dying at work. Goal is still to drop a pound this week and hit an even 180.

Excess calories doesn't help me with DOMS, I still ache like FU*k after squats if I haven't done them for a while, I think you're just getting used to the exercises, well done.

[RichDestiNY22]

Excess calories doesn't help me with DOMS, I still ache like FU*k after squats if I haven't done them for a while, I think you're just getting used to the exercises, well done.

Thanks man. Good motivation to push it harder next week. Looking forward to hitting up deadlifts tomorrow with minimal leg soreness.

[RichDestiNY22]

Horrible day at work, so I've got some makeup posts to do...

Yesterday's calories - very low as a makeup for the binge Sunday.

Lunch Calories Carbs Fat Protein
Breugger's Bagels - Pumpernickle Bagel, 0.25 bagel 75 16 1 3 Ico_delete
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75 16 1 3
Dinner
Beef - Ground, 95% lean meat / 5% fat, patty, cooked, broiled (hamburger), 4 serving ( 3 oz ) 605 0 25 89 Ico_delete
Cabot - Extra Sharp Vermont Cheddar Cheese, 1 oz (28g) 110 0 9 7 Ico_delete
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715 0 34 96
Snacks
Optimum Nutrition - Cassein Powder, 64 grams 240 6 2 48 Ico_delete
Milk - Nonfat (fat free or skim), 0.5 cup 43 6 0 4 Ico_delete
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283 12 2 52

Totals 1,073 28 37 151

[RichDestiNY22]

4/10/12
PULLING DAY:

DEADLIFTS
105 x 6
135 x 5
185 x 4
265x5
225x8
205x9

WEIGHTED CHINS
BW + 50 x 5
BW + 25 x 7
BW x 10

PENDLAY ROWS
185x5
155 x 8
135 x 10

MACHINE SHRUGS
360x7
320x9
270x12

DB CURLS
40x7
35x8
30x9

[scoveg13]

Horrible day at work, so I've got some makeup posts to do...

Yesterday's calories - very low as a makeup for the binge Sunday.

Lunch Calories Carbs Fat Protein
Breugger's Bagels - Pumpernickle Bagel, 0.25 bagel 75 16 1 3 Ico_delete
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75 16 1 3
Dinner
Beef - Ground, 95% lean meat / 5% fat, patty, cooked, broiled (hamburger), 4 serving ( 3 oz ) 605 0 25 89 Ico_delete
Cabot - Extra Sharp Vermont Cheddar Cheese, 1 oz (28g) 110 0 9 7 Ico_delete
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715 0 34 96
Snacks
Optimum Nutrition - Cassein Powder, 64 grams 240 6 2 48 Ico_delete
Milk - Nonfat (fat free or skim), 0.5 cup 43 6 0 4 Ico_delete
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283 12 2 52

Totals 1,073 28 37 151

Only ~1000 calories? That's crazy! You must have been starving no?

[LiftToWin]

I can do 1000 calorie days and do on occasion, but I can be satisfied around the 1500 range.

Good luck with your fitness goals!

[RichDestiNY22]

Only ~1000 calories? That's crazy! You must have been starving no?

It wasn't a great feeling and not something I'd recommend regularly. However, like I said I was swamped at work, so didn't really have much hunger concern during the day, and pretty much ate all of these calories in one sitting, which I think helps satiety. I was pleasantly surprised that strength didn't drop off the next morning :-)

[RichDestiNY22]

Yesterdays Diet Info:

Lunch Calories Carbs Fat Protein
Generic - Prego Heart Smart Traditional , 1/2 cup 70 13 2 2 Ico_delete
Spaghetti - Barilla Plus Thin Spaghetti, 6 oz. 630 114 6 30 Ico_delete
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700 127 8 32
Dinner
Fresh Express - Baby Spinach , 1 cups 85g 13 1 0 2 Ico_delete
Boar's Head - Ever Roast Deli Chicken, 8 oz 200 4 2 52 Ico_delete
Lender's - New York Style Plain Bagel, 2 bagel 480 92 4 18 Ico_delete
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693 97 6 72
Snacks
Milk - Nonfat (fat free or skim), 1 cup 86 12 0 8 Ico_delete
Optimum Nutrition - Cassein Powder, 64 grams 240 6 2 48 Ico_delete
Cuties - Clementines Oranges, 1 Clementine (168g) 40 9 0 1 Ico_delete
Fruit - Kiwi, 1 kiwi (2" dia) 69g 42 10 0 1 Ico_delete
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408 37 2 58

Totals 1,801 261 16 162

Again, lower than normal for a lifting day but didn't feel too hungry overall.

[scoveg13]

Good stuff man, 1800cals is much more reasonable than 1000cals. How many lb's have you dropped since you've started?

[RichDestiNY22]

Good stuff man, 1800cals is much more reasonable than 1000cals. How many lb's have you dropped since you've started?

I weigh in on Saturdays to avoid obsessing too much. Was down 2.4 lbs after week 1 - probably much water weight like yourself. Hoping to hit at least 1 pound this week in spite of the binge day, hence the eating under my set out goals.

[RichDestiNY22]

Today's Diet Info:

Dinner
Heinz - Ketchup, 2 tbsp (17 g) 30 8 0 0 Ico_delete
Oscar Mayer - Bacon Low Sodium, 3 slices 105 0 9 6 Ico_delete
Homemade Eggs - Large Scrambled Egg , 4 Egg 280 4 18 24 Ico_delete
Cabot - Extra Sharp Vermont Cheddar Cheese, 1 oz (28g) 110 0 9 7 Ico_delete
Stop & Shop - Creamed Spinach - Frozen, 1/2 cup 100 10 5 4 Ico_delete
Beef - Loin, bottom sirloin butt, tri-tip steak, lean only, cooked, broiled, 6 oz (1 serving) 425 0 22 52 Ico_delete
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1,050 22 63 93
Snacks
Optimum Nutrition - Cassein Powder, 64 grams 240 6 2 48 Ico_delete
Milk - Nonfat (fat free or skim), 1 cup 86 12 0 8 Ico_delete
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326 18 2 56

Totals 1,376 40 65 149

Another brutal day at work meant no time for lunch and a 25 hour fast before consuming everything here at dinner. Not exactly planned, but came in pretty close to goals on the day.

[RichDestiNY22]

Thursday, 4/12/12
PUSHING DAY

BENCH PRESS
115 x 6
135 x 5
185 x 4
235 x 5
205x8
185x9

BB PRESS
135 x 4
115x5
95x8

INCLINE BENCH
175 x 4
155x7
135x9

DIPS
BW+50x7
BW+25x12
BWx16

DB Side Laterals
35 x 6
30x9
25x12

Very happy with today's stats. That Barbell overhead press is a real ego destroyer though!

[RichDestiNY22]

Will throw my full menu for yesterday up if I get a chance today. Calories were 2024; protein was a bit low cause I had planned a fluff when I got home, but didn't get home until my eating window was closed. I had to crack a few beers in honor of the Rangers' game 1 win :-)

[proteinsingh]

Nice work bro. Looks like you're making good progress

[RichDestiNY22]

Yesterday's Calories:

Lunch Calories Carbs Fat Protein
Generic - Miso Glazed Salmon, 8 oz 504 0 20 60 Ico_delete
Pei Wei - Edamame - Steamed With Salt, 1/2 plate 160 9 7 15 Ico_delete
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664 9 27 75
Dinner
Beef - Loin, bottom sirloin butt, tri-tip steak, lean only, cooked, broiled, 9 oz (1 serving) 638 0 34 78 Ico_delete
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638 0 34 78
Snacks
Bombay Sapphire - Gin, 3 oz 237 0 0 0 Ico_delete
Johnnie Walker - Johnnie Walker Black, Blended Scotch Whisky, 1 oz 69 0 0 0 Ico_delete
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306 0 0 0

Totals 1,608 9 61 153

Ate well and saved some cals for booze since I went to Daniel Tosh at Radio City last night. Funny stuff, guys.

[RichDestiNY22]

4/14/12
WEIGH IN DAY:

4/14/12: 179.6 (-1.6)

Waist (at navel): 34.0 (same)
2" above navel: 33.0 (same)
2" below navel: 33.0 (-.25)
Chest: 42.25 (+.25)
Arms: 15.25 (same)
Thigh: 22.9 (+.03)
Calf: 15.5 (same)

In spite of the Binge day last Sunday, I still managed to lose some substantial weight. My protein was a bit low some days, so I'm slightly concerned with muscle loss, but measurements and strength levels don't indicate any.

Probably give myself a slight refeed (maybe at maintenance) after squats today, but will then stay on target for the rest of the week.

[RichDestiNY22]

SATURDAY, 4/14/12
LEG DAY

SQUATS
95 x 6
135 x 5
185 x 6
225x5
205x8
185x10

LEG PRESS
500x5
450x7
360x11

CALF MACHINE RAISES
280x10
260x12
220x15

SEATED CALF RAISE
130x10
110x12
90x15

Finally progressed to RPT for squats today. Form wasn't perfect but felt pretty good. Strength levels continue to rise on all leg exercises. Feeling good about my progress for the first two weeks.

[scoveg13]

Nice weight loss man, 1.6lbs is significant especially after binging on Easter. LeanGains is legit

[aussieboi901]

hey man great work, i have been doin leangains for a while now, fell off the wagon with it over xmas and easter but am starting back on it tomoz, how u findin ur composition in the first cupl weeks? i was astounded at the drops i made in BF and the muscle gain in my first 6 weeks, as my bf% got lower i noticed it got harder though, i think i had to much of a defecit, and not cycling properly, will def keep checkin in, i went from really high BF to moderate now through leangains and its awesum, eatin huge and not gainin fat :P keep up the good work

[RichDestiNY22]

hey man great work, i have been doin leangains for a while now, fell off the wagon with it over xmas and easter but am starting back on it tomoz, how u findin ur composition in the first cupl weeks? i was astounded at the drops i made in BF and the muscle gain in my first 6 weeks, as my bf% got lower i noticed it got harder though, i think i had to much of a defecit, and not cycling properly, will def keep checkin in, i went from really high BF to moderate now through leangains and its awesum, eatin huge and not gainin fat :P keep up the good work

Thanks for the support. Two weeks into the official cut, but I was also using IF with less strict adherence before. So probably not the huge drops that I would have starting up initially, but still pretty significant. Will post monthly pics in 2 weeks, so I'll be able to better determine composition changes. Biggest advantage I can see so far is my bodyweight is going down but all my lifts are increasing - which logic dictates will lead to fat loss with muscle gain.

[RichDestiNY22]

Yesterday's Diet:

Lunch Calories Carbs Fat Protein
Cheesecake Factory - Weight Management Grilled Chicken, 1 Entree 590 28 13 86 Ico_delete
Cheesecake Factory - Avocado Egg Rolls, 0.33 egg rolls 317 34 21 6 Ico_delete
Cheesecake Factory - Brown Bread, 6 slices (1 serving) 264 57 3 6 Ico_delete
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1,171 119 37 98
Dinner
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Snacks
Sour Patch Soft & Chewy Candy - Peach, 1 Bag (56g) 200 51 0 0 Ico_delete
Milk - Nonfat (fat free or skim), 1 cup 86 12 0 8 Ico_delete
Optimum Nutrition - Cassein Powder, 64 grams 240 6 2 48 Ico_delete
Popchips - Original Potato - All Natural - Popped Chip Snack, 23 chips 100 15 3 1 Ico_delete
Dove - Silky Smooth Dark Chocolate Eggs, 3 eggs 110 13 7 1 Ico_delete
Miller - Miller Lite Bottle , 120 oz 960 30 0 9 Ico_delete
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1,696 127 12 67

Totals 2,867 246 49 165

Calories went higher than planned, as the Rangers game drove me to drink (and scream profanities which brought about many tilty head looks from my dog). But protein & carbs were fine, and I had planned about 2500 anyway. Will shave 100 calories off of the next few days and should be right on track for 178 next week.

[RichDestiNY22]

Sunday, 4/15/12
REST DAY:

Lunch Calories Carbs Fat Protein
Homemade Eggs - Large Scrambled Egg , 4 Egg 280 4 18 24 Ico_delete
Heinz - Ketchup, 2 tbsp (17 g) 30 8 0 0 Ico_delete
Generic - Kraft Cheese - American Slices, 1 slice 70 2 5 4 Ico_delete
Sundried Tomato Wrap - Wrap, 1 Tortilla 170 13 3 7 Ico_delete
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550 27 26 35
Dinner
Costco - Rotisserie Chicken Breast Meat, 9 oz 360 0 8 66 Ico_delete
Generic - Sirloin Steak 170 g (6 oz), 340 g 400 0 24 46 Ico_delete
Grilled Asparagus - Grilled Asparagus, 1/2 cup 14 5 0 3 Ico_delete
Benihana - Salad W/ Ginger Dressing, 1 salad 90 12 0 2 Ico_delete
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864 17 32 117
Snacks
Pepperidge Farm - Milano Melts, 1 cookies 70 9 4 1 Ico_delete
Johnnie Walker - Johnnie Walker Black, Blended Scotch Whisky, 1 oz 69 0 0 0 Ico_delete
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139 9 4 1

Totals 1,553 53 62 153

[RichDestiNY22]

Monday, 4/16/12
REST DAY

Lunch Calories Carbs Fat Protein
Costco - Rotisserie Chicken Breast Meat, 9 oz 360 0 8 66 Ico_delete
Fresh Express - Baby Spinach , 1 cups 85g 13 1 0 2 Ico_delete
Wishbone - Ranch Dressing, 2 tbsp 130 2 13 0 Ico_delete
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503 3 21 68
Dinner
Homemade Eggs - Large Scrambled Egg , 4 Egg 280 4 18 24 Ico_delete
Heinz - Ketchup, 2 tbsp (17 g) 30 8 0 0 Ico_delete
Oscar Mayer - Bacon Low Sodium, 3 slices 105 0 9 6 Ico_delete
Beef - Ground, 95% lean meat / 5% fat, patty, cooked, broiled (hamburger), 2 serving ( 3 oz ) 303 0 12 45 Ico_delete
Sargento - Natural Sharp Cheddar Deli Style Sliced, 2 slice 160 0 14 10 Ico_delete
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878 12 53 85
Snacks
Optimum Nutrition - Cassein Powder, 32 grams 120 3 1 24 Ico_delete
Milk - Nonfat (fat free or skim), 0.5 cup 43 6 0 4 Ico_delete
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163 9 1 28

Totals 1,544 24 75 181

Pretty dead on today. Was a bit hungry at work, but nothing terrible. Really loving this Egg & Burger combo on my rest days - a solid protein/fat bomb to look forward to at the end of the day. ON Cassein is pretty solid, but I'll definitely be going back to Trutein when this tub runs out - I get much better fluff effect and I'm very intrigued to sample the Cinnabun flavor!

This log is keeping me on track and also pointing out holes in my approach that I previously might have overlooked. By including alcohol in my calories for the day, I'm learning to keep the boozing down so I can eat more, or strategize ahead of time and keep calories down so I can enjoy some late night drinks. Watched the whole Rangers game tonight stone sober. Lucky for me, King Henrik complied and gave my boys a big W! Cheers, Hank!

[RichDestiNY22]

DEADLIFT DAY

Deadlifts
105x6
135x5
185x4
275x4 -- PR
225x7
205x11

Weighted Chins
BW+55x5 -- PR
BW+25x7
BWx9

Pendlay Rows
185x6
155x9
135x12

Machine Shrugs
380x4
320x8
270x11

DB Curls
45x5
35x8
25x11

PRs in the two biggies! I technically hit PRs in Pendlay Rows & Machine Shrugs as well, but I've only been doing those a few weeks, so I'm expecting to top my previous number almost every time. Feeling great and ready to carb it up today!

[RichDestiNY22]

Lunch Calories Carbs Fat Protein
Generic - Prego Heart Smart Traditional , 1/2 cup 70 13 2 2 Ico_delete
Barilla Plus - Whole Wheat Penne, 6 oz. 630 114 6 30 Ico_delete
Costco - Rotisserie Chicken Breast Meat, 3 oz 120 0 3 22 Ico_delete
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820 127 11 54
Dinner
Fresh Express - Baby Spinach , 1 cups 85g 13 1 0 2 Ico_delete
Boar's Head - Ever Roast Deli Chicken, 8 oz 200 4 2 52 Ico_delete
Lender's - New York Style Plain Bagel, 2 bagel 480 92 4 18 Ico_delete
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693 97 6 72
Snacks
Optimum Nutrition - Cassein Powder, 64 grams 240 6 2 48 Ico_delete
Milk - Nonfat (fat free or skim), 1 cup 86 12 0 8 Ico_delete
Fiber One Bar - Oats & Chocolate, 1 bar (40 g) 140 29 4 2 Ico_delete
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466 47 6 58

Totals 1,979 271 23 184

Calories a bit low but I hit my protein & carb goals and wasn't that hungry later in the night. On a good pace for a decent weekly calorie deficit.