Leangains Twelve Week Transformation

[aussieboi901]

Monday, 4-23-12: Workout Day

• Deadlift: 240x5(PR); 215x7; 190x9
• Overhead Press: 115x5; 105x7; 95x9
• Dips: BW+75x6(PR); BW+50x8; BW+5x12

Meal One(6:30)
Lemon Protein Pancakes w/ Syrup and Blueberry Greek Yogurt
26 Oz Mash Potatos with Plain Greek Yogurt & 1/2 Cup of Cheddar Cheese
Protein Pancakes, seriously amazing, try these!

Mash~


Meal Two(8:30)
8 Oz Sriracha Chicken Tenders
Frap

These were made with Oatmeal flour, I did really poorly on them, not nearly as good as my other foods(taste wise still really good )


Macros:
Cals 2201
Fat 31 g
Carbs 305 g
Protein 196 g

Really nice lifts, I'm finding that my grip is giving out on my deadlift so I need to start doing grip exercises on rest days to get my **** up to par.

Hey man good work on the lifts, i havent done deadlifts in a long time, today will be my first day back on them, but wen i was doin em i was hittin up 308 x6 and grip was fine, and the only thing i could attribute the good drip to was farmers walks, i used to do these once a week and they are awesum and really get u sweatin if u do em heavy enuf
keep up the good work mate

[MarcusAgrippa]

"1/2 Cup All Purpose Flour

1 Cup Liquid Egg Substitute (Eggbeaters)

1 Cup 2% Low Fat Cottage Cheese

Juice of 1 Lemon (remove seeds)

3 Tablespoons Splenda

1 teaspoon baking powder

1/4 teaspoon baking soda

1. In a blender or food processor, blend all the ingredients until the batter is smooth.

2. Heat a griddle or nonstick skillet over medium heat. Spray with nonstick cooking spray

3. Drop about 1/3 Cup of batter onto the hot griddle/skillet and cook pancake for about 2 minutes (or until it’s gold on the underside and it’s beginning to set). Flip pancake and cook for another 2 minutes. Repeat until all the batter is done."

They are amazing, Fiancee made this last batch, I've had them twice so far. This will probably be a staple for a long time for me.

Mmmmm. Might make these this weekend.

[tkonpk]

Mmmmm. Might make these this weekend.

Don't think, just do. You'll thank me Monday

[tkonpk]

Hey man good work on the lifts, i havent done deadlifts in a long time, today will be my first day back on them, but wen i was doin em i was hittin up 308 x6 and grip was fine, and the only thing i could attribute the good drip to was farmers walks, i used to do these once a week and they are awesum and really get u sweatin if u do em heavy enuf
keep up the good work mate

You're a bit larger then me I'm only 60 lbs under on dead lifts, but weigh 60 lbs less. I'm going to try farmer walks on Fridays I believe and use some of those crush resistance things while I'm at work. Thanks for the advice

[tkonpk]

Tuesday, 4-24-12: Rest Day

Meal One(5:45)
1 Cup cottage Cheese
Order of Chicken Wings (Papajohns)
Two Cheese Sticks (Papajohns)
Frap

Meal Two(8:30)
10 OZ Chicken Breast
1 Cup of Bell Pepper/Red Onion

Macros:
Cals 1607
Fat 62 g
Carbs 41 g
Protein 207 g

I haven't had a "cheat" so far w/ this diet, and I thoroughly didn't enjoy it. It wasn't filling and didn't satiate me. I am officially turned off by foods that aren't pretty damn "whole". There was nothing good about my meal last night and it left me kind of depressed lol. I'll be cooking my meals or at least eating something with a little more substance if I'm going to cheat. Fiancee always makes me feel bad when she won't eat what she wants because I do not want it, so I caved and learned my lesson I guess ><

[RichDestiNY22]

Tuesday, 4-24-12: Rest Day

Meal One(5:45)
1 Cup cottage Cheese
Order of Chicken Wings (Papajohns)
Two Cheese Sticks (Papajohns)
Frap

Meal Two(8:30)
10 OZ Chicken Breast
1 Cup of Bell Pepper/Red Onion

Macros:
Cals 1607
Fat 62 g
Carbs 41 g
Protein 207 g

I haven't had a "cheat" so far w/ this diet, and I thoroughly didn't enjoy it. It wasn't filling and didn't satiate me. I am officially turned off by foods that aren't pretty damn "whole". There was nothing good about my meal last night and it left me kind of depressed lol. I'll be cooking my meals or at least eating something with a little more substance if I'm going to cheat. Fiancee always makes me feel bad when she won't eat what she wants because I do not want it, so I caved and learned my lesson I guess ><

I feel you, man. I ate a ton of "empty" calories on Saturday, and although it tasted good, I didn't feel any satisfaction from it at the end of the day. At least you know the good habits are being ingrained into your mind and it will get "easier" (not the right word) to stay on target for your goals.

My wife has similar issues, particularly on weekends. I'll usually say something like "you can get whatever you want, but I don't want that." This seems to work for me, possibly because she realizes that eating **** is no good for anybody in the first place. Make sure she understands how important this is for you, and that might smooth things out a bit. But I definitely agree that even cheat meals should help fit a macro goal at least.

[tkonpk]

I feel you, man. I ate a ton of "empty" calories on Saturday, and although it tasted good, I didn't feel any satisfaction from it at the end of the day. At least you know the good habits are being ingrained into your mind and it will get "easier" (not the right word) to stay on target for your goals.

My wife has similar issues, particularly on weekends. I'll usually say something like "you can get whatever you want, but I don't want that." This seems to work for me, possibly because she realizes that eating **** is no good for anybody in the first place. Make sure she understands how important this is for you, and that might smooth things out a bit. But I definitely agree that even cheat meals should help fit a macro goal at least.

EVERYTIME I say, I don't want it, but you can have it I promise! She goes into recluse mode and doesn't want to eat if I'm not going to eat it >< I'll get better about just saying no lol. I really enjoy wings/pizza etc, but i can make that at home and have it fit my macros perfectly and feel amazing afterwords, AKA having another foot stack of Protein Pancakes tonight >< I'm only on my 4th week of lifting, but I'm loving it. I have a feeling when my 12 weeks are over it's going to be amazing ><

[RichDestiNY22]

Haha, gotta love that passive aggressive mode ;-)

[tkonpk]

Wednesday, 4-25-12: Workout Day

• Bench Press: 165x4; 150x5; 135x7
• Chin-Up: BW+80x5(PR); BW+55x5; BW+5x12
• Pendlay Row: 115x4; 105x5; 95x6

Felt strong on these, almost got 5 on my bench, I'll get there. Chin-Ups were beast again, hopefully dips on Friday are as solid.

Meal One(7:30)
26 Oz Potatos Mashed with 1 Cup of Cottage Cheese and 1 Greek Yogurt Plain with 1/2 cup of Cheddar Cheese
Lemon Protein Pancakes with 4 Tbsp of Syrup and Strawberry Greek Yogurt

Pancakes


Potatos


Meal two(9:30)
9 Oz Chicken Breast with 1 Cup of Red Onion/Green Peppers

Macros:
Cals 2178
Fat 35 g
Carbs 281 g
Protein 203 g


Very fun day

[RichDestiNY22]

"1/2 Cup All Purpose Flour

1 Cup Liquid Egg Substitute (Eggbeaters)

1 Cup 2% Low Fat Cottage Cheese

Juice of 1 Lemon (remove seeds)

3 Tablespoons Splenda

1 teaspoon baking powder

1/4 teaspoon baking soda

1. In a blender or food processor, blend all the ingredients until the batter is smooth.

2. Heat a griddle or nonstick skillet over medium heat. Spray with nonstick cooking spray

3. Drop about 1/3 Cup of batter onto the hot griddle/skillet and cook pancake for about 2 minutes (or until it’s gold on the underside and it’s beginning to set). Flip pancake and cook for another 2 minutes. Repeat until all the batter is done."

They are amazing, Fiancee made this last batch, I've had them twice so far. This will probably be a staple for a long time for me.

These sound delicious, but what makes them "Protein" pancakes? Just the egg beaters?

[tkonpk]

And cottage cheese

1 cup (2 servgings) of 2% Cottage Cheese 28 g Protein
8 egg Whites ( 1 cup ) is 32 g Protein

60 g of Protein, in pancakes!

[RichDestiNY22]

And cottage cheese

1 cup (2 servgings) of 2% Cottage Cheese 28 g Protein
8 egg Whites ( 1 cup ) is 32 g Protein

60 g of Protein, in pancakes!

Wow! I stand corrected. Gotta pick up some supplies in the near future ;-)

[MarcusAgrippa]

What are the carb and ft macros!

[tkonpk]

Easy is what they are, foookin easy

Protein 57g/Fat 5g/Carbs 67g/Calories 540

[tkonpk]

Easy is what they are, foookin easy

Protein 57g/Fat 5g/Carbs 67g/Calories 540

Thursday, 4-26-12: Rest Day

Meal One(5:30)
Two Chicken Breast 18 Oz
1/2 Cup of 2% Cottage Cheese
1/4 Cup of Cheddar Shredded Cheese
1 Cup of 2% Milk (Fraps)

Meal Two(8:45)
1/2 Cup of Cheddar Shredded Cheese
1/2 cup of 2% Cottage Cheese

Macors:
Cals 1263
Fat 43 g
Carbs 27 g
Protein 177 g

[tkonpk]

Friday, 4-27-12: Workout Day


-=Workout=-

• Barbell Squat: 195x5; 175x7; 155x9
• Dips: 75x6; 55x8; 5x16
• Shoulder Shrugg: 195x15
• Calf Raises: 195x20

Meal One(6:30)
12 Oz Chicken Breast
Four Pieces of 1/2" Sourdough
4 Potatos
Some butter

Meal Two(9:30)
Lemon Protein Pancakes(Winning)
Syrup
Greek Strawberry Yogurt

Macros:
Cals 2450
Fat 48 g
Carbs 319 g
Protein 190 g

[tkonpk]

Saturday, 4-28-12: Rest Day

Meal One(5:30)
10 1/2 Oz Top Sirloin
1 Cup of Milk 2%

Meal Two(8:30)
1 Cup of Cottage Cheese
1 Can of Kirland Tuna
1/4 Cup of Sharp Cheddar Cheese

Macros:

Cals 1454
Fat 60 g
Carbs 24 g
Protein 198 g

[tkonpk]

Sunday, 4-29-12: Rest Day

Meal One (1:10)
9 Oz Hamburger Meat 85%
Kaiser Bun
1 Half & Half (Coffee)
1 1/2 Oz Swiss Cheese
6 Oz Chicken Breast
1/4 Potato

Meal Two(6:30)
8.2 Oz Chicken Breast

Macors:
Cals 1489
Fat 60 g
Carbs 37 g
Protein 181 g

[tkonpk]

Monday, 4-30-12: Workout Day

-=Workout=-

• Barbell Deadlift: 240x6; 215x7; 190x8
• Military Press: 115x6; 105x7; 95x7
• Dips: 80x6; 65x7; 5x12

[b]Meal One(6:30)
Lemon Portein Pancakes
31 Oz Mash Potatos
1/2 Cup of Cottage Cheese
225G of Plain Greek Yogurt
1/2 Cup of Cheddar Shredded Cheese
4 Tbps of Log Cabin Syrup
5.3 Oz of BlackCherry Greek Yogurt

Omnomnom



Meal Two(9:30)
8.2 Oz Chicken Breast

Macros:
Cals 2203
Fat 28 g
Carbs 306 g
Protein 207 g

Four Week Progress Pics

BF% 12?

Front Lax


Front Flex


Back Lax


Back Flex

[tkonpk]

Tuesday, 5-1-12: Rest Day

Meal One(5:30)
8 Oz Top Sirloin
1/2 Cup 2% Cottage Cheese+Greek Yogurt Honey
1 Cup of 2% Cottage Cheese+1 Can Kirland Tuna+1/2 Cup of Shredded Cheddar Cheese

Meal Two(9:15)
8.2 Oz Chicken Breast

Macors:
Cals 1523
Fat 50 g
Carbs 35 g
Protein221 g

[tkonpk]

On my weighted dips my chest feels like it's trying to crack right in the center. I think I'm leaning way too far forward or something. Going to try and keep my back really straight next time.

[tkonpk]

Felt awesome yesterday, got 85x3 on weighted chins

[RichDestiNY22]

Felt awesome yesterday, got 85x3 on weighted chins

That's badass, dude. Keep it up!

[tkonpk]

Wednesday, 5-2-12: Workout Day

-=WORKOUT=-

• Bench Press: 165x4; 150x5; 135x6
• Chin-Up: 85x3(What up!); 60x5; 5x8
• Pendlay Row: 115x5; 105x6; 95x7

Meal One (6:30)
Super Chocolate Protein Pancakes
4 Tbsp Cups of Syrup
Vanilla Greek Yogurt
1 Cup of Milk
2 Cups of Frosted Shredded Wheats
20.8 Oz of Russet Potatos
1 Serving of Greek Yogurt
1/2 Cup of Cottage Cheese

Meal Two (9:45)
4 Oz Top Sirloin Steak

Macros:

Cals 2214
Fat 22 g
Carbs 338 g
Fiber 24 g
Protein 185 g

Rawr!

[tkonpk]

Thursday, 5-3-12: Rest Day

Meal One(5:50)
1.18 Lbs 93/7 Ground Beef
Two Cups of Onions/Green Peppers
Sriracha/Ketchup

Meal Two(8:20)
1 Cup of Cottage Cheese
2 Cans of Kirland Tuna

Macros:
Cals 1422
Fat 57 g
Carbs 10 g
Protein 209 g

I am really enjoying eating hamburger again.

[tkonpk]

Will finish post this weekend, but got 205x4 on squat, I think I need to work on my form, but gd does it feel good.

[RichDestiNY22]

Hey man. Just wanted to let you know I rocked some protein pancakes today!

Cheated a bit since I had a ready mix already, but added the cottage cheese & egg whites as you suggested - good schtuff, meng!

[RichDestiNY22]

Monday, 4-30-12: Workout Day

-=Workout=-

• Barbell Deadlift: 240x6; 215x7; 190x8
• Military Press: 115x6; 105x7; 95x7
• Dips: 80x6; 65x7; 5x12

[b]Meal One(6:30)
Lemon Portein Pancakes
31 Oz Mash Potatos
1/2 Cup of Cottage Cheese
225G of Plain Greek Yogurt
1/2 Cup of Cheddar Shredded Cheese
4 Tbps of Log Cabin Syrup
5.3 Oz of BlackCherry Greek Yogurt

Omnomnom



Meal Two(9:30)
8.2 Oz Chicken Breast

Macros:
Cals 2203
Fat 28 g
Carbs 306 g
Protein 207 g

Four Week Progress Pics

BF% 12?

Front Lax


Front Flex


Back Lax


Back Flex

I'm far from an expert on bodyfat estimations, but since nobody else has chimed in, I think 12% seems about right, maybe even a bit lower. There are really no remaining "fat" areas, so it's just chiseling out those cuts at this point. Looking good dude!

[tkonpk]

Going to update the rest of the log today. I started doing 55 minute walks with a bit of yohimbine and tripple dosing(I'll explain later) and gd that **** works. After a few weeks of this **** I'm going to have just skin there on my lower belly. Btw I've been on Sedentary on my calculator I use, I think it's time to up it to light activity because I'm getting really hungry lately.

[MarcusAgrippa]

Going to update the rest of the log today. I started doing 55 minute walks with a bit of yohimbine and tripple dosing(I'll explain later) and gd that **** works. After a few weeks of this **** I'm going to have just skin there on my lower belly. Btw I've been on Sedentary on my calculator I use, I think it's time to up it to light activity because I'm getting really hungry lately.

When do you do your walk? I guess they would be most effective shortly before breaking the fast but I wouldn't be able to accommodate that, might start doing them first thing in the morning. Wish we could get yohimbine here