Following the LeanGains Protocol - Scoveg13's 12 Week Cutting Log

[scoveg13]

Introduction:After a long 7 months of bulking, I am finally ready to shed some much needed fat. I will be following the LeanGains protocol and look to drop around 10-15lbs within the next 12 weeks in time for my vacation. I'm currently entered in the Dymatize Elite 12 Week Challenge as well as the BodyForLife 12 Week Challenge. If I win, great! If not, I'll still be shredded, it's a win-win situation.

Rewind a Year Earlier: I started getting into lifting and bodybuilding May 6th, 2011. I had just got home from college and was disgustingly skinny-fat. I was 5'7 160lbs of pure fat essentially and I was embarrassed for my vacation in July. Being the noob that I was I followed MaxOT for about 4 or 5 weeks and didn't lose any weight and was discouraged despite decent strength gains. I decided to follow Kris Gethin's 12 Week Hardcore Trainer that had just been released. Here is my before and after pictures after only 7 weeks of following Gethin's daily routine:

Before at 160lbs (gross!):




After at 144lbs approx: (If you check my BodySpace I have pictures from the week after but they are not as clear and there is no visible difference since I took those while on vacation)




So after 7 weeks of Gethin's and after my vacation, I was scheduled for surgery since I had a deviated sceptum as well as a broken nose from years earlier. Long story short, after 4 botched surgeries from my doctors I was out of the gym for 5 weeks . Goodnight sweet gains. Not really. So I decided to bulk all the way until spring. After surgery I weighed about 137lbs and now currently sit at 166lbs! Some fat was gained but my strength skyrocketed - 360x4 deadlift, 405 deadlift max, 320 max squat etc. If I can cut down to 152-155 lbs I should be around 9-11% bodyfat which is ideal for me.

Here are my most recent pics at around 165.5lbs: (Eating a meal plan at college is very difficult to clean bulk



Ill add pictures from today here:

So essentially I gained around 30 lbs or so, and I'd venture to guess 10-15lbs is muscle and the rest is water and glycogen.

Macros:
On training days I'll do my best to consume - 193g of P/220g of C/40g of F
On non-training days - 193g of P/ 50-60g of C/~40g of F

I'll probably follow these number for the first couple of weeks, and slowly cut carbs from training days as I continue to lose fat.

Routine:
Standard 5 day split with 5/3/1 Deadlift, Squat, and Military Press.

Supplements
I have an obnoxious amount of supplements that I have acquired over the past year
Whey Protein
DS Craze
Shock Therapy and Fast Fuel Free Samples
Modern BCAA
Fish Oil
Multivitamin
Green Tea Pill
Fat Burners (RoxyLean 10 pack sample, Hydroxycut Hardcore by Muscletech 50 servings - Free giveaway, didn't pay for it, and free 70 servings SuperHD - giveaway, I'd never buy a fat-burner)
Creatine Ethyl Ester - debating on using.

My parents own a pharmacy so getting fishoil, multi's ,Green Tea, and WHEY PROTEIN are free!!!

Thanks for reading everyone! I'm going to redefine aesthetics - SICKENING.

[RichDestiNY22]

Subbed! Looking forward to your progress. You're strong as hell for your frame, so getting shredded up should be pretty damn impressive. I'm on week 2 of my leangains cut as well. Hope we can push each other.

[scoveg13]

Subbed! Looking forward to your progress. You're strong as hell for your frame, so getting shredded up should be pretty damn impressive. I'm on week 2 of my leangains cut as well. Hope we can push each other.

Thanks man! We have semi-similar stats too somewhat so the outcome of this cut should be interesting. My buddy across the hall in my dorm is currently cutting on LeanGains too (SovietAced on here) so the more competition and support the better!

[Drastiic]

Good luck bro! I'll be checking your progress as well, because I'm thinking about doing LeanGains in a month or so. We have similar stats, but I've got no where near the muscle mass as you.

[hcoyle545]

In on this, looks like you've a good frame to cut down to. I look forward to seeing your progress.

Check my log out if you like, i've just started a cut a few weeks ago as well.

[scoveg13]

Leg Day:
Notable Lifts
Squat 205x5, 250x3, 295x2
Leg Press 540x13, 630x12, 680x9, 730x8
Leg Extensions
Leg Curl

[scoveg13]

Just a couple of updates:

> Chest day today
>I dropped 3lbs since yesterday so I'm currently weighing 162.5??!! This must be water weight? Right?! Weird.

Ignore the dumb faces in this pics taken last night

[scoveg13]

Here's my diet as of today, pretty happy with my macros actually. Did a lot of walking today unintentionally as well as lifting so I'm actually in a very significant deficit. Dropped 3lbs of water since yesterday, curious to see if i drop more water tomorrow.

[scoveg13]

Well i started eating at 12:15ish today and managed to get all my macros down by 4:26 pm, so i guess im going to fast until noon tomorrow.So it's basically going to be an epic 20 hour fast or so.
Tomorrow is also an off day, so I may do some HIIT but that remains to be seen. On off days I'm going to eat as little carbs as possible, so we will so how that goes.

So far, I haven't had any cravings and my hunger hasn't been too bad at all. SuperHD is working nicely and ive been taking green pills during the day to supress hunger as well.

[scoveg13]

20 hour fast underway, cant wait to eat at noon!!

[TinyMuscolo]

SUB'D! There's plenty of muscle over there, can't wait to see how it goes

[scoveg13]

I take thursday off from training so i went as low carb as possible, and I'm pretty happy with my deficit. Looking ever so slightly leaner in my midsection, nothing major but it's something. Ill probably add monthly or maybe bi monthly progress pics to show off the soon to be aesthetics.

[hcoyle545]

Monthly pics man, do it! The change's will be so much more noticeable. I'm gonna take my 1st monthly pic this Monday.

Btw how does a 5day split work with 5/3/1?

[iAmVas]

arms.lats.

solid.thick.

Legs need a bit more work but good job man, great size for the time you've been training!

[scoveg13]

Monthly pics man, do it! The change's will be so much more noticeable. I'm gonna take my 1st monthly pic this Monday.

Btw how does a 5day split work with 5/3/1?

Works well, I only use it for Military Press, DL, and Squat and Ive been increasing my presses by 5lbs and dl and squats by 10lbs weekly. My routine cycles through rep ranges so first week is 12-15, 2nd is 9-11, 3rd is 6-8, and 4th is 3-5 reps and ive been doing this for about 4 months now and it's been working great as far as I can tell.

arms.lats.

solid.thick.

Legs need a bit more work but good job man, great size for the time you've been training!

Thing is my legs are strong as hell too and are really tight in my jeans but you're right. Thanks for the positivity guys! Really appreciate it.

Edit: It's weird because I love training legs and hate training arms.

[scoveg13]

Lol so I caved in and took a pic. Is it just me or does my midsection look a wee bit leaner? Stupid red line is from sitting :/:/

[scoveg13]

Did shoulders today, was an excellent work out. Delts and traps are destroyed.
Fat was higher than I would have liked but thats okay. I dont think its accurate because I didn't eat the fat on my steak at all so it's probably lower than what FitDay provides but still. Still in a deficit so I'm happy

[proteinsingh]

Been doing a leangains cut for a week myself. All the best mate

[hcoyle545]

Aye actually I notice you're a bit leaner, keep it up

[scoveg13]

Weighed in today for the hell of it and weighed 162-161.5 so that's pretty significant so far! Strength has decreased at all

Yesterdays shoulder routine:
DB Press - 60x8x2, 60x6 with a drop set of 40x6
One Arm Rear Delt Rows - 35x8, 40x10x2
Rear Delt Pec Deck - 80x12, 100x12, 140x6, 100x5
Front Raise - 25x15, 25x15, 30x8
Side Raise - 25x15x2, 30x10
DB Shrugs - 85x12, 95x9, (105x8, 75x10, 50x8 - Triple Dropset)
Barbell Shrugs - 225x8, 275x6, 295x5, 225x8

Absolutely murdered arms this morning:
Standing Barbell Curls- 95x8x2, 80x8x2 (Slow ass negatives)
Close Grip EZ Bar Curls - 80x8, 85x9, 85x8 (Slow ass negatives)
Preacher Curls (arms were shot at this point already lol) - 65x6, 60x7, 60x5.5
Reverse Grip EZ Bar Curls (very light due to sketchy wrists) - 45x10, 55x8x2
Incline Curls 22.5 x6, 20x7
Skullcrushers to the forehead - 80x8, 75x8
Skullcrushers to the chin - 80x8, 75x7
Close Grip Bench - 80x10, 75x6

Note that I do both sets of skullcrushers and close grip bench as a giant set with only a ten second break between each exercise - triceps are on fire afterwards.

Close Grip Tricep Pulldowns - setting 10x10x2 (doesnt have the lbs labeled on the machine, highest setting is 14)
Wide Grip Tricep Pulldowns - setting 10x10x2
Reverse Grip Tricep Pulldowns - setting 8x10x2

Same concept as the skullcrusher/ close grip bench combo.

[mickdoo]

You are getting leaner, keep going till desired leanness is obtained, good job

[v4micajr]

subbed- just started leangains myself- lookin to see how ppl approach it. gl

[scoveg13]

subbed- just started leangains myself- lookin to see how ppl approach it. gl

Thanks man! I appreciate the sub!

Here's my diet for today, going to fasting for 18 hours - 6pm - 12noon tomorrow.

[RichDestiNY22]

Thanks man! I appreciate the sub!

Here's my diet for today, going to fasting for 18 hours - 6pm - 12noon tomorrow.

Extending the fast should be pretty smooth. What's the reason behind the 18 hour fasting?

[scoveg13]

Extending the fast should be pretty smooth. What's the reason behind the 18 hour fasting?

I simply managed to eat all my calories by 6pm instead of 8pm.

Just got back from a ~20minute run too. Huge deficit for today. It's great, strength hasn't decreased and I'm not having any cravings or hunger pains

[RichDestiNY22]

I simply managed to eat all my calories by 6pm instead of 8pm.

Just got back from a ~20minute run too. Huge deficit for today. It's great, strength hasn't decreased and I'm not having any cravings or hunger pains

Nice dude! Yeah I was amazed when I unintentionally hit a few days of 20+ hours fasting - really not as bad as you'd think. Gets more to the original concept of "Eat, Stop, Eat" though I'd imagine strength has to suffer after prolonged periods of full day fasting. You sticking to 18 or just tomorrow?

[scoveg13]

Probably only for tomorrow really. However, If I happen to hit all my macros in one sitting, even though that would be a lot of food, I'd just start fasting after that meal. It's very difficult going to college full time, and eating during an 8hr window and trying to find clean foods as well as work out in the 8hr window, but ive been doing it so far and it's been great so far.

[RichDestiNY22]

Probably only for tomorrow really. However, If I happen to hit all my macros in one sitting, even though that would be a lot of food, I'd just start fasting after that meal. It's very difficult going to college full time, and eating during an 8hr window and trying to find clean foods as well as work out in the 8hr window, but ive been doing it so far and it's been great so far.

Gotcha. By all means I understand the college life conflict. My workouts were solid in school but my diet was garbage and my partying was out of control. Total respect for having the discipline you do at your age, man. Kudos!

[scoveg13]

Day off today, here's the macros. Going for a short run later on. Weighed in at 162-161 give or take

[mnchld06]

subscribed...good luck op!