Leangains Twelve Week Transformation

[tkonpk]

Introduction: First and foremost, please critique this, I need feedback, whether it's calling me dumb for missing something so obvious or being misinformed. I want to make this work period, and I will follow it to the T. I'm going to use this as a log of what I'm doing and what I do each day. I've posted in another thread and have had some amazing feedback. My first weeks lifting numbers hopefully aren't any where near my max, this is just what I felt comfortable lifting for the first time in 3-4 years. I'm 5'4" 136 lbs around 12% BF and I want to build muscle and lose BF. My macros are R-Day 185P/66F/37C and T-Day 185P/33F/297C. Also my training is done fasted with 13G of BCAA ingested 10-15 minutes before working out. Doing a -30/5 20/80 80/20 and a three day a week routine.

Lifts: I warm up quite a bit, doing bw or bar then doing x2 the weight and adding 10-20% till I get to my working weight. These lifts were trying to figure my 5RM out and or to create a base to start on. I will be doing RPT with 80%x5 70%x7 and 60%x9 as my goal.

Pics:

3 Years Ago
before.png

Two Weeks Ago (Base)
Front
IMG_2386.jpg

Back
IMG_2878.jpg

Monday, 4-2-12: Workout Day

• DeadLift - 195x5 ; 175x5 ; 125x9
• Chin-ups - BW+25x5 ; BW+30x5 ; BW+35x5
• Overhead Press - 95x5 ; 85x8 ; 75x12

I'm going to clean this one up a lot more this Monday

Wednesday, 4-4-12: Workout Day

• Bench Press - 145x5 ; 145 x7 ; 135 x10
• Dips - BW+25x8 ; BW+25x8 ; BW+35x5
• Chin-ups - BW+45x5 ; BW+35x7 ; BW+30x9

Again, this needs to be cleaned up a lot, I don't have a base so just trying things out. This week is going to be way way cleaner.

Friday, 4-6-12: Workout Day

• Squat - 95x3 ; 145x5 ; 165x5 ; 175x5 ( I feel I should have pushed farther and gotten deeper, will do better next week)
• Chin-ups - BW+65x5 ; BW+55x5 ; BW+45x7 ; BW+35x9
• Shoulder Shrug/Calf Raises just did 20 reps of these w/ 125

So far after a week I've been hitting my macros pretty spot on, Sunday was a little odd because of Easter Dinner. Had more carbs and less fat then normal, but overall I think I hit my Macros. I can already feel a difference, waiting on the visual, but it's only week one. Let me know what you guys think .


Monday, 4-9-12: Workout Day

• DeadLift - 215x6 ; 195x8 ; 175x10
• Chin-ups - BW+75x4 ; BW+65x5 ; BW+55x5
• Overhead Press - 105x5 ; 95x8 ; 85x9

I am super happy w/ this progress, like super happy. Can't wait for the rest of of my lifts this week. I literally almost threw up on my PWO because it was sooooo much food. I love being fat lol.


Wednesday, 4-11-12: Workout Day

• Bench Press - 165x4 ; 150x5 ; 135x7
• Dips - 80x2 ; 55x5 ; 30x8
• Chin-ups - 80x3 ; 55x6 ; 30x8

Friday, 4-13-12: Workout Day

• Squat - 195x4 ; 175x6 ; 155x9
• Pendlay Row -145x4 ; 130x6 ; 115x8
• Shoulder Shrug - 165x10
• Calf Raises - 165x15

All in all a kick ass week I think. This meal style is becoming very easy. At the moment I'm taking 10G BCAA because I train fasted and if I have to work out early in the day and eat later (Date days w/ my Fiancee) I take 10G more every 2 hours. I'm very happy w/ my progress and I feel my recovery is pretty amazing w/ the carb cycling

Really big improvements, I'm going to drop Chin ups to twice a week and do Pendley rows on Wednesdays I think. What do you guys think?

Ate a ton of good food this weekend(Naughty) hopefully didn't set me back any, as I hit my macros pretty spot on still. Excited about a lot of my lifts and hitting either a higher rep range or a higher weight. I'm pretty sure I have a ton of progress still ahead since I'm so early in my lifting, fun fun .

Monday, 4-16-12

• DeadLift - 230x6 ; 205x7 ; 180x9
• Chin-ups - 80x3 ; 55x4 ; 30x5
• Overhead Press - 115x5 ; 105x6 ; 95x7 130x0(I acidently loaded the bar with 15 more lbs, I'm dumb lol)

Last night flex'd. I am feeling so much stronger then when I was doing 1400-1500 cals a day and just calisthenics >< Can't wait for the 3 month mark.

IMG_7034.jpg

[tkonpk]

Updated

[MarcusAgrippa]

In for leangaining!

[tkonpk]

Monday, 9-16-12: Workout Day

-=WORKOUT=-

• DeadLift: 230x6(PR) ; 205x7 ; 180x9
• Chin-ups: 80x3(PR) ; 55x4 ; 30x5
• Overhead Press: 115x5(PR) ; 105x6 ; 95x7 ; 130x0(I acidently loaded the bar with 15 more lbs, I'm dumb lol)

Meal One (6:30)

1 lb Chicken Breast
1 1/2 Cups of Brown Rice
5 Potatos (26 oz) (1/4 cup of 2%milk, mash)
2 cups of Frosted Shredded Wheats
1 Cup of Milk 2%

Meal Two (9:30)

1/2 Cup of Cottage Cheese 2%
Can of Tuna
1/4 Cup of Cheddar Cheese

Macros
Cals 2246
Fat 31 g
Carbs 304 g
Protein 204 g


Last night flex'd. I am feeling so much stronger then when I was doing 1400-1500 cals a day and just calisthenics >< Can't wait for the 3 month mark.

Attachment 4359901

What bf% do you guys think?

[tkonpk]

Tuesday, 4-17-12: Rest Day

Meal One (5:45)

8 oz Chicken Breast
2 Cups of Cottage Cheese 2%
1/2 Cup of Cheddar Cheese
One Can of Kirlands Tuna

Meal Two: (8:40)

1/2 Cup of Cheddar Cheese
3 Eggs

Macros
Cals 1560
Fat 74 g
Carbs 25 g
Protein 188 g

Working out today, Excited!

[Goatny]

whoooa! so many weighted chins. I'm working towards the one arm chin so these are a staple of my back routine right now. good work man!

[tkonpk]

Yeah, that's changing. I'm moving to Pendlay rows and might be changing dips to twice a week instead of chins, dips are my current weakest lift relatively I believe.

[tkonpk]

Trying out a new format similar to some epic threads.
a

• 1 test1
• 2 test2
• 3 test3
• 4 test4
• 5 test5

[tkonpk]

Wednesday, 4-18-12: Workout Day

-=Workout=-

• Bench Press: 165x3; 150x5; 135x6 (Didn't feel strong at all on this, not sure why)
• Dips: 75x5(PR); 55x7; 35x9 (Very good progress here, thinking about doing twice a week)
• Pendlay Row: 145x5(PR); 130x7; 115x9

Meal One (6:30)
Two Chicken Breast 18.4 Oz
1 1/3 Cups of Brown Rice
Mashed Potato 26 Oz
1/4 Cup of 2% Milk with Mash
Two Cups of Great Value Wal-Mart Frosted Shredded Wheat Cereal
1 Cup of Milk with Cereal




Meal Two (9:30)
1/2 Cup of Darigold Cottage Cheese 2%
1 Can of Kirkland Signature solid White Albacore Tuna
1/4 Cup of Kraft Natrual Shredded Sharp Cheddar Cheese

Forgot to take a picture ><

Macros:
Cals 2311
Fat 29 g
Carbs 304 g
Protein 221 g

All in all a very good day Felt like my bench was super weak, maybe positioning wrong or something, but I will nail it next time.

[tkonpk]

I've been asking for my BF% and I always have flex'd pictures, going to post flex'd and unflex'd. it's crazy the difference on my back shot. I gotta get my BF down and muscles up! I'm assuming like 12% BF?

Front Unflex'd


Front Flex'd(Lol face)


Back Unflex'd


Back Flex'd

[MarcusAgrippa]

Holy chins batman! I can't comment on your bodyfat, but I will say squat you butt off to bring those legs up!

[tkonpk]

Holy chins batman! I can't comment on your bodyfat, but I will say squat you butt off to bring those legs up!

I know I know >< I'm going to squat my heart out tomorrow. I'm pretty close to what I should be for my 5RM for Advance, it's 2x your body weight so if I can do 215x5 I'm gooooood. I'm just a big pussy when it comes to squat, I'll fix this though, promise!

[DanSB]

In on this journal. Good luck with your goals. Kill squats today!

[tkonpk]

In on this journal. Good luck with your goals. Kill squats today!

195x5-6 so I can increase weight next week is my goal for squats. I think for 5RM advance strength for my weight would be 215x5.

[tkonpk]

Thursday, 4-19-12: Rest Day

Meal One (5:30)
Chicken Breast 9.2 Oz
1 Cup of Red Onion/Bell Pepper
Sriracha
1 Cup Derigold Cottage Cheese 2%
2 Cans of Kirkland Signature Tuna
1/2 Cup of Kraft Sharp Cheddar Cheese
1/2 Cup of Milk 2% (Frappe Machine )



Meal Two (9:30)
3 Eggs
1/2 Cup of Kraft Sharp Cheddar Cheese



Macros
Cals 1494
Fat 65 g
Carbs 21 g
Protein 197 g

I'm going to be suuuper hungry after working out today, but I'm going to eat an ass load of potatos/rice/cereal and lots of chicken, so very much looking forward to it

PS: Fiancee and I bought a cast iron at wal-mart for like $10 around 6 months ago. Best Decision I've made ever. Steak, chicken, hashbrowns, eggs, pancakes, rice, every thing taste better in this mother ****er >< You gotta put some elbow grease in cleaning it and keeping it nice and seasoned, but cooking a steak inside(No grill) in 6 minutes perfect Medium/Med Rare with crazy nice sear just can't be beat ><

[MarcusAgrippa]

195x5-6 so I can increase weight next week is my goal for squats. I think for 5RM advance strength for my weight would be 215x5.

At your body weight I wouldn't put too much stock in body weight multipliers in terms of lifting goals. If you want something a little more realistic to base your goals on I'd suggest this chart: http://www.crossfit.com/cf-journal/WLSTANDARDS.pdf

P.S. caste iron rocks!!! I used to have a fancy le creuset one but had to give it away when I moved, got a cheap one from a camping store and it does just as good a job!

My favorite is getting a nice thick piece of fillet steak, searing all the sides then sticking it in the oven (pan and all) for about 15 mins per 500gm. Just beautiful.

[tkonpk]

Friday, 4-20-12: Workout Day

-=WORKOUT=-

• Squat: 195x5(PR); 175x7; 155x9
• Dips: 75x5(PR); 55x7; 35x9
• Calf Raises: 175x20
• Shoulder Shrugs: 175x10

Meal One (5:30)
Lemon Protein Pancakes
4 Cups Great Value Frosted Shredded Wheats
2 Cups of 2% Milk
2 Tbps Jemima Syrup

Pancakes!



Meal Two (9:30)
1 Cup of Cottage Cheese 2%
2 Cans of Kirklands Signature Tuna

Taste better then it looks, promise!



Macros:
Cals 2190
Fat 28g
Carbs 290g
Protein 192g

I rocked the squats and I actually did 6 of the 195, but I felt kind of sloppy on my 2nd one, so only counted 5. Dips are improving, I'm going to make that a strong point. Also try these Lemon Protein Pancakes, I'll post the recipe if you guys are interseted, their macros are Protein 57g/Fat 5g/Carbs 67g/Calories 540. Amazing!

[tkonpk]

I need to find a low activity to do on rest days to burn more fat!

[MarcusAgrippa]

Walk! I look forward to listening to my podcasts while walking.

[tkonpk]

Walk! I look forward to listening to my podcasts while walking.

That's not a bad idea What do you listen to normally? I"m a bit of a gamer so I'm sure I can find something.

[tkonpk]

Saturday, 4-21-12: Rest Day

Meal One (5:30)
17 Oz Bottom Round Roast
1 Frap

Frap!


Roast!


Meal Two (6:30)

Egg Frittata


Macros:
Cals 1479
Fat 61 g
Carbs 36 g
Protein 193 g

I ate so early because I'm having breakfast w/ the family tomorrow around 11:00. It's really hard to get them to want to wait till 1:00+ on Sundays. Trying to figure out the best way for this to work around my diet ><.

[MarcusAgrippa]

That's not a bad idea What do you listen to normally? I"m a bit of a gamer so I'm sure I can find something.

Been listening to the history of Rome for the last few months. Really interesting.

I'm sure there are bucket loads of gaming related podcasts out there.

Just don't kid yourself with how many cals youre burning. I see some people claim outrageous claims for how many cals they've burned exercising. Here's a good article on point: http://m.runnersworld.com/article/0,...8402-0,00.html

[tkonpk]

Umm, cals burned is like 150 max. And I mean on lifting etc. I use to do 250ish on my callisthenics and jumping rope (HIIT) but that was for the original weight loss.

[tkonpk]

Sunday, 4-22-12: Rest Day

Meal One(11:15) "Family Time, so TT =/"
Jim 'N' Nicks Grilled Hickory Chicken Sandwich x2 & a Greek Salad




Meal Two(6:45)

Two Cans of Kirland Signature Tuna
1 Cup of Cottage Cheese 2%
Sriracha, Lemon Pepper
1/2 Cup of Milk 2%




Macros:
Cals 1575
Fat 32 g
Carbs 102 g
Protein 194 g



I need to figure out a way to fit these random weekend breakfast's into my diet. I usually fast around 20 hours, but it's hard to fast even 16 when we eat breakfast on Sundays so early, I'm trying to push for Saturday/Sunday nights instead, but I know that's more expensive on every body.

[RichDestiNY22]

Thanks for the support dude. Subbed to yours as well. Good Luck!

[aussieboi901]

subbed man will follow good luck

[tkonpk]

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.

[RichDestiNY22]

Wow! Food Porn looks Goooooooood! Do you make the Protein Pancakes yourself? If so, recipe, please?

[tkonpk]

Wow! Food Porn looks Goooooooood! Do you make the Protein Pancakes yourself? If so, recipe, please?

"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.

[tkonpk]

I've been missing out on sleep lately because my fiancee wakes up a few times in the night to pee and my cats like to scratch the **** out of my door at like 5 a.m. Would taking something to help me sleep be advisable to keep gains coming?