Reply
Page 1 of 4 1 2 3 ... LastLast
Results 1 to 30 of 114
  1. #1
    Registered User Dannybee123's Avatar
    Join Date: Nov 2012
    Posts: 175
    Rep Power: 222
    Dannybee123 will become famous soon enough. (+50) Dannybee123 will become famous soon enough. (+50) Dannybee123 will become famous soon enough. (+50) Dannybee123 will become famous soon enough. (+50) Dannybee123 will become famous soon enough. (+50) Dannybee123 will become famous soon enough. (+50) Dannybee123 will become famous soon enough. (+50) Dannybee123 will become famous soon enough. (+50) Dannybee123 will become famous soon enough. (+50) Dannybee123 will become famous soon enough. (+50) Dannybee123 will become famous soon enough. (+50)
    Dannybee123 is offline

    Dannybee123's Leangains Slow Bulk Log

    Background:
    Ok, so in order to try and do this right, I'm going to log my progress. I've been following Leangains for a couple of months now and I really enjoy the slightly wider freedom it allows for eating without the hassle of thinking about 6 meals-a-day – I guess that's why it's called a lifestyle diet. I've seen decent results in terms of lowering BF, lowest I got down to (according to those **** scales) was 8%. Realistically I'd say I currently hover between 10 - 15%, but it's hard to tell. Anyway I want to add some lean size.

    Starting stats:
    Age: 26
    Height: 6'1'' / 185cm
    Weight: 13st 4 / 186lbs / 84.5kg

    Diet:
    I'm going to being with a -10/+20 protocol and see how my weight goes, I will then modify if necessary to -10/+30 or 0/+20

    Katch McArdle puts my BMR at 1995 based on the 11% BF reading I last had off the scales (It's all I have to go off!)
    Lightly active (desk job but train 3 times a week) puts TEE 2744 cals.

    R Day – 2470 cals

    P 253g 41%
    F 129g 47%
    C 72g 12%

    T Day – 3292 cals

    P 253g 31%
    F 50g 14%
    C 455g 55%

    Of course I'm not going to be quite so exact but this gives me a rough goal. I track my diet using MyfitnessPal, great app!

    I aim for 3kg Protein per kg of bodyweight both days. High carbs, low fat on workout days. High fat, low carb on rest days using the Leangains protocol.

    Workout:
    I weight train twice a week, with Muay Thai once a week. I have 3 weight training routines, so over 3 weeks each routine is done twice.

    So at the moment my plan is this:

    Workout A:

    Deadlift - 3 warm ups, 2 work sets, RPT style 4-6 reps.
    Middle Back Shrug - 2 sets of 10
    Weighted Chins - 3 sets 6-8 reps, RPT style
    Barbell Curl - 2 sets, 6-8 reps
    Oblique Side bends - 2 x 12 reps superset with 60 sec plank
    Back extensions - 1 set x max

    Workout B:

    Incline Bench - 2/3 warm ups, 2 work sets, RPT style, 4-6 reps
    Flat Bench, 1 set x 6-8 reps
    Bar Shoulder Press - 2 x 4-6 reps, RPT style
    Weighted Chins/pulls (depending on second workout of week) - 3 sets 4-6 or 6-8 reps, RPT style
    L-fly (rotator cuff) - 1 x 12
    Lateral raise - 2 x 6-8 reps
    Weighted Dips - 2 x 8-10 reps

    Workout C:

    Squat - 3/4 warm ups, 1 set x 20 reps breathing squats
    Weighted Pull ups - 3 sets, RPT style, 4-6 reps
    Calf raise - 2 x 15 superset with hamstring curl 2 x 10
    Close grip bench - 3 x 6-8 reps RPT style
    Decline weighted crunch - 3 x 10-12 reps

    Progress:
    I will track my progress by weighing myself consistently (i.e. Saturday morning gym session, fasted) every week and also good ol camera phone and mirror - will post some 'before' pics on Saturday (If my noob status allows me!) along with some more up to date stats. My first gym session is tomorrow night, so will post lifts.

    Of course, feedback welcome.

    Thanks, Dan
    Reply With Quote

  2. #2
    Registered User coconuttree2009's Avatar
    Join Date: Aug 2009
    Location: United Kingdom (Great Britain)
    Age: 42
    Posts: 1,721
    Rep Power: 2662
    coconuttree2009 is just really nice. (+1000) coconuttree2009 is just really nice. (+1000) coconuttree2009 is just really nice. (+1000) coconuttree2009 is just really nice. (+1000) coconuttree2009 is just really nice. (+1000) coconuttree2009 is just really nice. (+1000) coconuttree2009 is just really nice. (+1000) coconuttree2009 is just really nice. (+1000) coconuttree2009 is just really nice. (+1000) coconuttree2009 is just really nice. (+1000) coconuttree2009 is just really nice. (+1000)
    coconuttree2009 is offline
    Good luck with your bulk.

    Why carbs so low on Rest day? You don't need that much protein and could have more carbs???

    Also why weight train only twice a week? Not sure it's optimal for bulking (or even cutting). Would say at 3 times a week full body routine would give you better results. Just my 0.02 cents.
    Reply With Quote

  3. #3
    Registered User Dannybee123's Avatar
    Join Date: Nov 2012
    Posts: 175
    Rep Power: 222
    Dannybee123 will become famous soon enough. (+50) Dannybee123 will become famous soon enough. (+50) Dannybee123 will become famous soon enough. (+50) Dannybee123 will become famous soon enough. (+50) Dannybee123 will become famous soon enough. (+50) Dannybee123 will become famous soon enough. (+50) Dannybee123 will become famous soon enough. (+50) Dannybee123 will become famous soon enough. (+50) Dannybee123 will become famous soon enough. (+50) Dannybee123 will become famous soon enough. (+50) Dannybee123 will become famous soon enough. (+50)
    Dannybee123 is offline
    Originally Posted by coconuttree2009 View Post
    Good luck with your bulk.

    Why carbs so low on Rest day? You don't need that much protein and could have more carbs???

    Also why weight train only twice a week? Not sure it's optimal for bulking (or even cutting). Would say at 3 times a week full body routine would give you better results. Just my 0.02 cents.
    Thank you!

    Just following leangains, trying to minimalise fat gain on a bulk by a strong cycle... perhaps I could allow for more carbs, at the moment I think it's like 75/25 between fat and carbs (vice versa for T days) I'll see how it goes for a couple of weeks, and adjust accordingly.

    I train twice a week because I also like to fit in Muay Thai training, which is usually a Tuesday night. So that allows me gym on Thurs and at the weekend, with rest days in between. Ideally, I'd train 3 times a week in the gym but I enjoy mixing it up with the Thai Boxing.
    Reply With Quote

  4. #4
    Registered User Dannybee123's Avatar
    Join Date: Nov 2012
    Posts: 175
    Rep Power: 222
    Dannybee123 will become famous soon enough. (+50) Dannybee123 will become famous soon enough. (+50) Dannybee123 will become famous soon enough. (+50) Dannybee123 will become famous soon enough. (+50) Dannybee123 will become famous soon enough. (+50) Dannybee123 will become famous soon enough. (+50) Dannybee123 will become famous soon enough. (+50) Dannybee123 will become famous soon enough. (+50) Dannybee123 will become famous soon enough. (+50) Dannybee123 will become famous soon enough. (+50) Dannybee123 will become famous soon enough. (+50)
    Dannybee123 is offline
    Ok, so yesterday I wasn't very happy with my eating. I didn't plan what I was going to eat for the day, so ended up with this:

    Fat: 174g
    Carbs: 58g
    Protein: 228g

    Total cals: 2750

    I over did it on fats, didn't eat enough carbs and protein was slightly under my goal but I'm not too worried about that since I haven't been to the gym in about 5 days. First night back at the gym tonight, can't wait! Today I'm planning my meals so I get a better balance of macro's, high carb day today

    I did a bit of reading last night and seems a few people are recommending a -10/+30 for a leangains bulk so I've tweaked my macro's (already - I know!) to allow for this. I keep weighing myself every weekend to monitor progress.
    Reply With Quote

  5. #5
    nondiabetik lifter neddo's Avatar
    Join Date: Oct 2010
    Posts: 6,848
    Rep Power: 41538
    neddo has much to be proud of. One of the best! (+20000) neddo has much to be proud of. One of the best! (+20000) neddo has much to be proud of. One of the best! (+20000) neddo has much to be proud of. One of the best! (+20000) neddo has much to be proud of. One of the best! (+20000) neddo has much to be proud of. One of the best! (+20000) neddo has much to be proud of. One of the best! (+20000) neddo has much to be proud of. One of the best! (+20000) neddo has much to be proud of. One of the best! (+20000) neddo has much to be proud of. One of the best! (+20000) neddo has much to be proud of. One of the best! (+20000)
    neddo is offline
    Don't have time to go through all of this, and may be largely absent through the next week and a half, but will do my best to help out & encourage ya brodawg.
    Reply With Quote

  6. #6
    Registered User Dannybee123's Avatar
    Join Date: Nov 2012
    Posts: 175
    Rep Power: 222
    Dannybee123 will become famous soon enough. (+50) Dannybee123 will become famous soon enough. (+50) Dannybee123 will become famous soon enough. (+50) Dannybee123 will become famous soon enough. (+50) Dannybee123 will become famous soon enough. (+50) Dannybee123 will become famous soon enough. (+50) Dannybee123 will become famous soon enough. (+50) Dannybee123 will become famous soon enough. (+50) Dannybee123 will become famous soon enough. (+50) Dannybee123 will become famous soon enough. (+50) Dannybee123 will become famous soon enough. (+50)
    Dannybee123 is offline
    Today was a better day - I strongly believe in planning what I eat in the mornings while drinking my coffee before work. Anyway...

    Todays macros:

    F 78g (19%)
    C 443g (49%)
    P 292g (32%)

    Total cals: 3585

    I might rethink how I get these calories through the day. Today I broke my fast about 12, then had another light snack at 4 pre workout then consumed about 2500 cals post workout... this was HARD WORK. I think the snack at 4 leaves me too full for all the evening cals so I may have a bigger meal to break my fast then nothing until post workout, so I don't have to eat quite so much in the evening. Also, protein was excessively high today, will try in future to get more of those cals from carbs but hey ho!

    First day back in the gym since falling foul of flu (or food poisoning - either way I was phucked) and I felt noticeably weaker.

    Incline Bench Press: 4 x 75kg, 6 x 67.5 ( 85kg 1RM)
    Flat Bench: 10 x 62.5 (83kg 1RM)
    Press: 5 x 52.5, 6 x 47.5 (61kg 1RM)
    Pull Ups (Weighted on Olympic Rings): 3 x 20kg, 4 x 12.5kg and 6 at BW (22kg 1RM)
    L Fly: 9 x 8kg
    Dips (Olympic Rings): BW x 5 and BW x 4

    (I've sacked off lateral raise as I think I'm doing enough shoulder work here)

    Overall disappointing with the figures but I'm hoping in conjunction with fueling my body with these extra calories my lifts will start to improve.
    Reply With Quote

  7. #7
    Registered User Dannybee123's Avatar
    Join Date: Nov 2012
    Posts: 175
    Rep Power: 222
    Dannybee123 will become famous soon enough. (+50) Dannybee123 will become famous soon enough. (+50) Dannybee123 will become famous soon enough. (+50) Dannybee123 will become famous soon enough. (+50) Dannybee123 will become famous soon enough. (+50) Dannybee123 will become famous soon enough. (+50) Dannybee123 will become famous soon enough. (+50) Dannybee123 will become famous soon enough. (+50) Dannybee123 will become famous soon enough. (+50) Dannybee123 will become famous soon enough. (+50) Dannybee123 will become famous soon enough. (+50)
    Dannybee123 is offline
    Originally Posted by neddo View Post
    Don't have time to go through all of this, and may be largely absent through the next week and a half, but will do my best to help out & encourage ya brodawg.
    Really appreciate it Neddo, thanks!
    Reply With Quote

  8. #8
    Registered User texicus's Avatar
    Join Date: May 2011
    Location: Texas, United States
    Posts: 2,275
    Rep Power: 2751
    texicus is a glorious beacon of knowledge. (+2500) texicus is a glorious beacon of knowledge. (+2500) texicus is a glorious beacon of knowledge. (+2500) texicus is a glorious beacon of knowledge. (+2500) texicus is a glorious beacon of knowledge. (+2500) texicus is a glorious beacon of knowledge. (+2500) texicus is a glorious beacon of knowledge. (+2500) texicus is a glorious beacon of knowledge. (+2500) texicus is a glorious beacon of knowledge. (+2500) texicus is a glorious beacon of knowledge. (+2500) texicus is a glorious beacon of knowledge. (+2500)
    texicus is offline
    Originally Posted by coconuttree2009 View Post
    Good luck with your bulk.

    Why carbs so low on Rest day? You don't need that much protein and could have more carbs???

    Also why weight train only twice a week? Not sure it's optimal for bulking (or even cutting). Would say at 3 times a week full body routine would give you better results. Just my 0.02 cents.
    martin, leangains creator, advocates low carbs on rest days w higher fats for hormonal benefits and since he's in a deficit on rest days anyways it doesn't really matter

    @OP, subbed, leangains logs are always fun to follow
    Johns Hopkins '16
    Reply With Quote

  9. #9
    Registered User Dannybee123's Avatar
    Join Date: Nov 2012
    Posts: 175
    Rep Power: 222
    Dannybee123 will become famous soon enough. (+50) Dannybee123 will become famous soon enough. (+50) Dannybee123 will become famous soon enough. (+50) Dannybee123 will become famous soon enough. (+50) Dannybee123 will become famous soon enough. (+50) Dannybee123 will become famous soon enough. (+50) Dannybee123 will become famous soon enough. (+50) Dannybee123 will become famous soon enough. (+50) Dannybee123 will become famous soon enough. (+50) Dannybee123 will become famous soon enough. (+50) Dannybee123 will become famous soon enough. (+50)
    Dannybee123 is offline
    Friday, tricky day, it's the missus' birthday this weekend, so last night we went for a meal with her parents then went to cinema (Skyfall - mega film). The restaurant we went to wasn't recognised by MyFitnessPal so did my best to track my eats, also went for a bit of a carby meal BUT did manage to avoid any cinema sweets etc so swings and roundabouts and all that…

    F 151g 48%
    C 161g 22%
    P 214g 30%

    Total cals: 3000

    Bit disappointed in myself as I could have been a little stricter with the days diet, perhaps rethinking my earlier meal to eliminate some of that excess carb and fat content.

    But today is another day, and today is fasted workout day – I love fasted workouts! Gonna hit the gym about 10am after a coffee for some deadliftng. Going to weigh myself too so I have an accurate starting point.

    Plenty of Xtend BCAA in system for pre, during and post workout and lets go!

    Peace for now.
    Reply With Quote

  10. #10
    Registered User Dannybee123's Avatar
    Join Date: Nov 2012
    Posts: 175
    Rep Power: 222
    Dannybee123 will become famous soon enough. (+50) Dannybee123 will become famous soon enough. (+50) Dannybee123 will become famous soon enough. (+50) Dannybee123 will become famous soon enough. (+50) Dannybee123 will become famous soon enough. (+50) Dannybee123 will become famous soon enough. (+50) Dannybee123 will become famous soon enough. (+50) Dannybee123 will become famous soon enough. (+50) Dannybee123 will become famous soon enough. (+50) Dannybee123 will become famous soon enough. (+50) Dannybee123 will become famous soon enough. (+50)
    Dannybee123 is offline
    Today's weight in (starting point): 181lbs / 82kg.

    Todays workout:

    Deadlift: 3 sets of warm ups, then 130kg x 5, 120kg x 5
    Middle Back Shrug: 34kg x 10, 8
    Chin up (weighted, olympic rings): 15kg x 5, 10kg x 5 then BW x 7
    Hammer Curl: 40kg x 6, 35kg x 8
    (Brief Ab Work)
    Back Hyperextensions: BW x 32

    Felt good today, although not as heavy as I was lifting a couple of weeks ago, being ill has cost me about 5lbs ( ) and inevitably some strength. Form was good on all deadlifts today though so will be increasing weight next time round.

    Off to Cambridge with the Missus this weekend so will be tricky to update this, bear with me for a couple of days.
    Reply With Quote

  11. #11
    Registered User Dannybee123's Avatar
    Join Date: Nov 2012
    Posts: 175
    Rep Power: 222
    Dannybee123 will become famous soon enough. (+50) Dannybee123 will become famous soon enough. (+50) Dannybee123 will become famous soon enough. (+50) Dannybee123 will become famous soon enough. (+50) Dannybee123 will become famous soon enough. (+50) Dannybee123 will become famous soon enough. (+50) Dannybee123 will become famous soon enough. (+50) Dannybee123 will become famous soon enough. (+50) Dannybee123 will become famous soon enough. (+50) Dannybee123 will become famous soon enough. (+50) Dannybee123 will become famous soon enough. (+50)
    Dannybee123 is offline
    I'm back - trip to Cambridge was 2 days off the diet tracking, but meals mainly consisted of chicken or steak.

    Yesterday was back in the gym, so it was a big eat day for me. Even bigger because I decided to gym in the morning then Muay Thai train in the evening so tried to eat enough to counteract the training.

    F 67g 15%
    C 561g 56%
    P 294g 29%

    Total cals 4110

    Really chuffed with this day, good balance of macros for a workout day, high carb and low fat with over 1.5g/LBW of protein.

    The training:

    Incline Bench: 75kgx3, 70x5 (my first set has gone down a rep GRRR, but second set managed to increase weight)
    Flat Bench: 65x10 (Weight increase woo)
    Bar Shoulder Press: 52.5x6, 50x5, 45x8 (Added another set in here as i ditched the lateral raises, first set topped rep range)
    Chin (Weighted, olympic rings): 15kgx6, 10x5, BWx8 (First set topped rep range, extra rep in BW )
    L Fly: 8kgx10
    Dips (OR): BWx6, BWx4
    (Ab work)

    A few progress steps being made, not sure what happened on the incline bench, was expecting improvements not decreases!!

    Hoping next weekends weigh-in provides some encouraging results!

    I have some 'before' pics ready to post but just waiting to reach 50 posts before I'm allowed to post them!!
    Reply With Quote

  12. #12
    Registered User Dannybee123's Avatar
    Join Date: Nov 2012
    Posts: 175
    Rep Power: 222
    Dannybee123 will become famous soon enough. (+50) Dannybee123 will become famous soon enough. (+50) Dannybee123 will become famous soon enough. (+50) Dannybee123 will become famous soon enough. (+50) Dannybee123 will become famous soon enough. (+50) Dannybee123 will become famous soon enough. (+50) Dannybee123 will become famous soon enough. (+50) Dannybee123 will become famous soon enough. (+50) Dannybee123 will become famous soon enough. (+50) Dannybee123 will become famous soon enough. (+50) Dannybee123 will become famous soon enough. (+50)
    Dannybee123 is offline
    Yesterday was fairly good day, would have liked more protein but life's full of disappointments right?

    F 144g 51%
    C 115g 18%
    P 201g 31%

    Total cals: 2587.

    Meals for day were like so:

    Lunch - 3 x scrambled eggs on 2 slices of wholemeal bread with 120g of smoked salmon, handful of walnuts, apple, orange and 2 scoops of IGF-1 Protein.

    Snack - Handful of peanuts

    Dinner - Salmon fillet with cream cheese + parmesan + breadcrumb crust, broccoli and green beans, drizzled in olive oil 2 scoops of IGF-1 protein.

    My mate then came over armed with Pringles so had a few of those, 10 or so crisps. But I managed to leave the beer in the fridge.

    Looking forward to Saturday's weigh-in.
    Reply With Quote

  13. #13
    Registered User Dannybee123's Avatar
    Join Date: Nov 2012
    Posts: 175
    Rep Power: 222
    Dannybee123 will become famous soon enough. (+50) Dannybee123 will become famous soon enough. (+50) Dannybee123 will become famous soon enough. (+50) Dannybee123 will become famous soon enough. (+50) Dannybee123 will become famous soon enough. (+50) Dannybee123 will become famous soon enough. (+50) Dannybee123 will become famous soon enough. (+50) Dannybee123 will become famous soon enough. (+50) Dannybee123 will become famous soon enough. (+50) Dannybee123 will become famous soon enough. (+50) Dannybee123 will become famous soon enough. (+50)
    Dannybee123 is offline
    Yesterday was squat day...

    Squats: Couple of warm-up sets leading up to 72.5kg x 20 reps (ERGH - but back to previous PB, now to break it next week!)
    Pullups (RPT, Weighted, OR): 15kg x5, 10x5 and BW x 7
    Calf Raise: 77.5kg x 15 x 2 Superset with Hamstring Curl: 72.5x8, 70x10
    Close-Grip Bench RPT: 62.5x6, 55x8, 50x8
    Declined Crunch: 20kg x 12

    Back to level ground on this day after a few recent setbacks, time to start moving up the weights.

    Diet for the day went like this:

    F 89g 21%
    C 500g 51%
    P 272g 28%

    Total cals: 3850

    Lunch: Half a roast chicken (no skin), 200g roughly of sweet potato mash with brocolli and green beans, USN Muscle Fuel STS and an apple

    Dinner (post workout): Chicken & Chorizo Jambalaya (2 bowls!), 150g Oats, slice of girlfriends birthday cake with Graze Box Bounty Hunter (Dried cranberries, coconut shavings and choc buttons) with Muscle Fuel STS made with 500ml of Semi Skimmed milk.

    I was pretty full after dinner!
    Reply With Quote

  14. #14
    Registered User Dannybee123's Avatar
    Join Date: Nov 2012
    Posts: 175
    Rep Power: 222
    Dannybee123 will become famous soon enough. (+50) Dannybee123 will become famous soon enough. (+50) Dannybee123 will become famous soon enough. (+50) Dannybee123 will become famous soon enough. (+50) Dannybee123 will become famous soon enough. (+50) Dannybee123 will become famous soon enough. (+50) Dannybee123 will become famous soon enough. (+50) Dannybee123 will become famous soon enough. (+50) Dannybee123 will become famous soon enough. (+50) Dannybee123 will become famous soon enough. (+50) Dannybee123 will become famous soon enough. (+50)
    Dannybee123 is offline
    So yesterday (and today) my legs ache like phuck from the squats! My eats yesterday went like this:

    F 128g 45%
    C 114g 18%
    P 241g 37%

    Total cals: 2600

    Today was going to be weigh in day, but it's going to have to wait until tomorrow, I'm Muay Thai training 10 - 12 today so I will be heading to the gym tomorrow instead. I'm feeling good about the possibility of having added some weight but we shall see...
    Reply With Quote

  15. #15
    Registered User Dannybee123's Avatar
    Join Date: Nov 2012
    Posts: 175
    Rep Power: 222
    Dannybee123 will become famous soon enough. (+50) Dannybee123 will become famous soon enough. (+50) Dannybee123 will become famous soon enough. (+50) Dannybee123 will become famous soon enough. (+50) Dannybee123 will become famous soon enough. (+50) Dannybee123 will become famous soon enough. (+50) Dannybee123 will become famous soon enough. (+50) Dannybee123 will become famous soon enough. (+50) Dannybee123 will become famous soon enough. (+50) Dannybee123 will become famous soon enough. (+50) Dannybee123 will become famous soon enough. (+50)
    Dannybee123 is offline
    Today was the weigh-in, same conditions as last week, fasted weigh-in pre training. Good news... my weight has gone up to 185lbs, 84kg, so thats a 4lb gain this week, which is awesome. I'm now back to where I was before the flu, so I expect the weight to go up more slowly from here on out. I'll post about today's diet tomorrow morning but for now, this is how yesterday went:

    (Muay Thai training was KILLER - 2.5 hours of sparring, clinch work, pad work and drills) So I ate BIG.

    F 88g 19%
    C 554g 53%
    P 285g 28%

    Total cals: 4200
    Reply With Quote

  16. #16
    Registered User Dannybee123's Avatar
    Join Date: Nov 2012
    Posts: 175
    Rep Power: 222
    Dannybee123 will become famous soon enough. (+50) Dannybee123 will become famous soon enough. (+50) Dannybee123 will become famous soon enough. (+50) Dannybee123 will become famous soon enough. (+50) Dannybee123 will become famous soon enough. (+50) Dannybee123 will become famous soon enough. (+50) Dannybee123 will become famous soon enough. (+50) Dannybee123 will become famous soon enough. (+50) Dannybee123 will become famous soon enough. (+50) Dannybee123 will become famous soon enough. (+50) Dannybee123 will become famous soon enough. (+50)
    Dannybee123 is offline
    Yesterdays training was good - feeling gains in strength, however minimal, progress is progress!

    Deadlifts (RPT): 132.5x4, 122.5x5 (Up 2.5kg on both sets)
    Middle Back Shrug: 34kgx10, 34x9 (1 extra rep out of second set)
    Chins (Weighted, OR): +15kgx5.5, +10x5, BWx8 (Got an extra half a rep out of that first set and a full rep at BW)
    Hammer Curls: 42.5x6, 35x10 (Up 2.5 on first set and 2 extra reps out of second set)
    (Ab Work)
    Back Extensions: BW x 33 (Extra Rep on last time)

    So good progress being on nearly all exercises, plus the 4lbs weight gain I'm happy!

    I didn't bother tracking my eats yesterday, Sunday - day off.

    However, my summary for the week Monday - Saturday looks like this:

    F 516g 27%
    C 1844g 43%
    P 1293g 30%
    Reply With Quote

  17. #17
    Registered User Dannybee123's Avatar
    Join Date: Nov 2012
    Posts: 175
    Rep Power: 222
    Dannybee123 will become famous soon enough. (+50) Dannybee123 will become famous soon enough. (+50) Dannybee123 will become famous soon enough. (+50) Dannybee123 will become famous soon enough. (+50) Dannybee123 will become famous soon enough. (+50) Dannybee123 will become famous soon enough. (+50) Dannybee123 will become famous soon enough. (+50) Dannybee123 will become famous soon enough. (+50) Dannybee123 will become famous soon enough. (+50) Dannybee123 will become famous soon enough. (+50) Dannybee123 will become famous soon enough. (+50)
    Dannybee123 is offline
    Monday log:

    F 146g 48%
    C 135g 19%
    P 224g 32%

    Total cals: 2850

    As you can possibly tell from short log, annoyed slightly with yesterday's food intake, it started well but visited the parents in the evening and was served up mashed potato then apple pie for dessert...

    We'll put this one down to experience and concentrate on killing it the rest of this week.
    IF Crew — Lean Bulk Crew — 5/3/1 Crew — UK Crew

    My Log: http://forum.bodybuilding.com/showthread.php?t=149636683&p=984624873#post984624873
    Reply With Quote

  18. #18
    Registered User Dannybee123's Avatar
    Join Date: Nov 2012
    Posts: 175
    Rep Power: 222
    Dannybee123 will become famous soon enough. (+50) Dannybee123 will become famous soon enough. (+50) Dannybee123 will become famous soon enough. (+50) Dannybee123 will become famous soon enough. (+50) Dannybee123 will become famous soon enough. (+50) Dannybee123 will become famous soon enough. (+50) Dannybee123 will become famous soon enough. (+50) Dannybee123 will become famous soon enough. (+50) Dannybee123 will become famous soon enough. (+50) Dannybee123 will become famous soon enough. (+50) Dannybee123 will become famous soon enough. (+50)
    Dannybee123 is offline
    Tuesday

    Today I worked hard on eating minimal carbs up until about 6pm, so I broke my fast with a chicken salad and a protein shake. I guess I felt bad from Monday's performance, and in my head this put things right. So about 6pm I had some rice and a tin of tuna as a pre-Muay Thai meal.

    Perhaps it was the lack of carbs earlier in the day or just general fatigue but I lacked energy for Muay Thai last night. After the training I came home to carb-up with pasta, oats etc alongside chicken and veg.

    Macro's for the day looked like this:

    F 67g 20%
    C 351g 46%
    P 256g 34%

    Total cals: 3000

    Thats about +10% surplus on maintenance to cover the training, but a good split of macro's I think.

    Muay Thai is not ideal while I'm bulking I understand, it means I can only train weights twice a week (As i believe Muay Thai and weights on the same day would be detremental?) but I enjoy the mix up from weight training and I think it's important to get some form of cardio in to my routine to keep my ticker healthy.

    Any of you guys mix in boxing/kickboxing with weight training successfully?
    IF Crew — Lean Bulk Crew — 5/3/1 Crew — UK Crew

    My Log: http://forum.bodybuilding.com/showthread.php?t=149636683&p=984624873#post984624873
    Reply With Quote

  19. #19
    nondiabetik lifter neddo's Avatar
    Join Date: Oct 2010
    Posts: 6,848
    Rep Power: 41538
    neddo has much to be proud of. One of the best! (+20000) neddo has much to be proud of. One of the best! (+20000) neddo has much to be proud of. One of the best! (+20000) neddo has much to be proud of. One of the best! (+20000) neddo has much to be proud of. One of the best! (+20000) neddo has much to be proud of. One of the best! (+20000) neddo has much to be proud of. One of the best! (+20000) neddo has much to be proud of. One of the best! (+20000) neddo has much to be proud of. One of the best! (+20000) neddo has much to be proud of. One of the best! (+20000) neddo has much to be proud of. One of the best! (+20000)
    neddo is offline
    I'm lurking when I can brother. In general, I'm liking the breakdowns.

    You were likely fatigued from the high fat, low carb day prior and possibly poor sleeping. Also, stimulants would alleviate said fatigue & allow you to ignore your hunger a bit more -- with the only additionally lipolytic stack being EC (Ephedrine/Caffeine).
    Reply With Quote

  20. #20
    Wackadoo Grifts's Avatar
    Join Date: May 2011
    Location: United States
    Posts: 1,748
    Rep Power: 866
    Grifts is a jewel in the rough. (+500) Grifts is a jewel in the rough. (+500) Grifts is a jewel in the rough. (+500) Grifts is a jewel in the rough. (+500) Grifts is a jewel in the rough. (+500) Grifts is a jewel in the rough. (+500) Grifts is a jewel in the rough. (+500) Grifts is a jewel in the rough. (+500) Grifts is a jewel in the rough. (+500) Grifts is a jewel in the rough. (+500) Grifts is a jewel in the rough. (+500)
    Grifts is offline
    Subbed. Mostly lurking.
    www.squidoo.com/keto-diet

    Was 300+ lbs.
    Logs
    90 day XAT-7 and Cardio Igniter forum.bodybuilding.com/showthread.php?t=146779723
    TEST-PEAK http://forum.bodybuilding.com/showthread.php?t=149177173
    2013 BB.com challenge log: http://forum.bodybuilding.com/showthread.php?t=150876933

    Sugar Alcohols...Explained http://forum.bodybuilding.com/showthread.php?t=151110953

    Metabolic advantage of keto diet: http://forum.bodybuilding.com/showthread.php?t=153834101
    Reply With Quote

  21. #21
    Registered User Dannybee123's Avatar
    Join Date: Nov 2012
    Posts: 175
    Rep Power: 222
    Dannybee123 will become famous soon enough. (+50) Dannybee123 will become famous soon enough. (+50) Dannybee123 will become famous soon enough. (+50) Dannybee123 will become famous soon enough. (+50) Dannybee123 will become famous soon enough. (+50) Dannybee123 will become famous soon enough. (+50) Dannybee123 will become famous soon enough. (+50) Dannybee123 will become famous soon enough. (+50) Dannybee123 will become famous soon enough. (+50) Dannybee123 will become famous soon enough. (+50) Dannybee123 will become famous soon enough. (+50)
    Dannybee123 is offline
    Originally Posted by neddo View Post
    I'm lurking when I can brother. In general, I'm liking the breakdowns.

    You were likely fatigued from the high fat, low carb day prior and possibly poor sleeping. Also, stimulants would alleviate said fatigue & allow you to ignore your hunger a bit more -- with the only additionally lipolytic stack being EC (Ephedrine/Caffeine).
    Spot on bro – been struggling with tiredness, sleeping poorly since the weekend for unknown reason. Slowly getting back to normality in time for a training day tomorrow (Thurs).

    Originally Posted by Grifts View Post
    Subbed. Mostly lurking.
    Thanks for looking though gents, even if it is just lurking
    IF Crew — Lean Bulk Crew — 5/3/1 Crew — UK Crew

    My Log: http://forum.bodybuilding.com/showthread.php?t=149636683&p=984624873#post984624873
    Reply With Quote

  22. #22
    Registered User Dannybee123's Avatar
    Join Date: Nov 2012
    Posts: 175
    Rep Power: 222
    Dannybee123 will become famous soon enough. (+50) Dannybee123 will become famous soon enough. (+50) Dannybee123 will become famous soon enough. (+50) Dannybee123 will become famous soon enough. (+50) Dannybee123 will become famous soon enough. (+50) Dannybee123 will become famous soon enough. (+50) Dannybee123 will become famous soon enough. (+50) Dannybee123 will become famous soon enough. (+50) Dannybee123 will become famous soon enough. (+50) Dannybee123 will become famous soon enough. (+50) Dannybee123 will become famous soon enough. (+50)
    Dannybee123 is offline
    Wednesday: Rest Day.

    Was determined to set Monday straight so kept strict again today. Lunch was 3 x eggs scrambled, with 100g smoked salmon, fistful of walnuts, 50g cheese and 2 scoops of IGF-1 = 1364 cals.

    Dinner went out for a curry with a mate, had plain boiled rice and chicken Jalfrezi - THAT'S IT. Willpowerskillz. = 680 cals.

    Topped off protein intake with 4 scoops of IGF-1 to give:

    F 130g 48%
    C 82g 13%
    P 236g 39%

    Total cals: 2500

    I feel thats a good day. However, I've been reading a couple of posts regarding other peoples approaches to Leangains bulking and they seem to keep fat more consistent than me across both days, just reducing carb intake.

    Am I going crazy with fat intake on rest days?

    Input brahs...
    IF Crew — Lean Bulk Crew — 5/3/1 Crew — UK Crew

    My Log: http://forum.bodybuilding.com/showthread.php?t=149636683&p=984624873#post984624873
    Reply With Quote

  23. #23
    Wackadoo Grifts's Avatar
    Join Date: May 2011
    Location: United States
    Posts: 1,748
    Rep Power: 866
    Grifts is a jewel in the rough. (+500) Grifts is a jewel in the rough. (+500) Grifts is a jewel in the rough. (+500) Grifts is a jewel in the rough. (+500) Grifts is a jewel in the rough. (+500) Grifts is a jewel in the rough. (+500) Grifts is a jewel in the rough. (+500) Grifts is a jewel in the rough. (+500) Grifts is a jewel in the rough. (+500) Grifts is a jewel in the rough. (+500) Grifts is a jewel in the rough. (+500)
    Grifts is offline
    Originally Posted by Dannybee123 View Post
    Am I going crazy with fat intake on rest days?

    Input brahs...
    It would be more difficult to hit caloric needs without it. Plus it tastes good. Wouldn't worry about it. Fat is needed for cellular maintenance as well as Testosterone production. You are about at maintenance on rest days, so you are burning most/all of it anyway.

    I am curious about your IGF-1 product. The only IGF1 I am aware of is Insulin like growth factor 1. It also appears to also be referenced for Deer antler Extract. You reference it like a protein shake it looks like(4 scoops). Yet most of the IGF-1 products look like droppers or sprays.

    Just not familiar, and didn't find results googling it.

    EDIT: USN IGF-1 possibly?
    Last edited by Grifts; 11-29-2012 at 05:51 AM.
    www.squidoo.com/keto-diet

    Was 300+ lbs.
    Logs
    90 day XAT-7 and Cardio Igniter forum.bodybuilding.com/showthread.php?t=146779723
    TEST-PEAK http://forum.bodybuilding.com/showthread.php?t=149177173
    2013 BB.com challenge log: http://forum.bodybuilding.com/showthread.php?t=150876933

    Sugar Alcohols...Explained http://forum.bodybuilding.com/showthread.php?t=151110953

    Metabolic advantage of keto diet: http://forum.bodybuilding.com/showthread.php?t=153834101
    Reply With Quote

  24. #24
    Registered User Dannybee123's Avatar
    Join Date: Nov 2012
    Posts: 175
    Rep Power: 222
    Dannybee123 will become famous soon enough. (+50) Dannybee123 will become famous soon enough. (+50) Dannybee123 will become famous soon enough. (+50) Dannybee123 will become famous soon enough. (+50) Dannybee123 will become famous soon enough. (+50) Dannybee123 will become famous soon enough. (+50) Dannybee123 will become famous soon enough. (+50) Dannybee123 will become famous soon enough. (+50) Dannybee123 will become famous soon enough. (+50) Dannybee123 will become famous soon enough. (+50) Dannybee123 will become famous soon enough. (+50)
    Dannybee123 is offline
    Originally Posted by Grifts View Post
    EDIT: USN IGF-1 possibly?
    That's the one - 40g of protein per 2 scoops. Sometimes I double up to hit my macros.

    USN gets little coverage on here but I've heard fairly good things about their products and I think they're good balance between quality / price (when GNC.co.uk has buy one get one free offers on!)
    IF Crew — Lean Bulk Crew — 5/3/1 Crew — UK Crew

    My Log: http://forum.bodybuilding.com/showthread.php?t=149636683&p=984624873#post984624873
    Reply With Quote

  25. #25
    Registered User Dannybee123's Avatar
    Join Date: Nov 2012
    Posts: 175
    Rep Power: 222
    Dannybee123 will become famous soon enough. (+50) Dannybee123 will become famous soon enough. (+50) Dannybee123 will become famous soon enough. (+50) Dannybee123 will become famous soon enough. (+50) Dannybee123 will become famous soon enough. (+50) Dannybee123 will become famous soon enough. (+50) Dannybee123 will become famous soon enough. (+50) Dannybee123 will become famous soon enough. (+50) Dannybee123 will become famous soon enough. (+50) Dannybee123 will become famous soon enough. (+50) Dannybee123 will become famous soon enough. (+50)
    Dannybee123 is offline
    Right I've FINALLY got 50 posts... which means, I can post pics and links. So this is where I STARTED, post-flu, 181lbs, 6'1"... These pics were taken November, will be posting monthly to keep track.

    Lighting isn't exactly flattering, I look pastey as but phuket!







    LET'S PHUCKING BULK. LEAN BULK.
    IF Crew — Lean Bulk Crew — 5/3/1 Crew — UK Crew

    My Log: http://forum.bodybuilding.com/showthread.php?t=149636683&p=984624873#post984624873
    Reply With Quote

  26. #26
    nondiabetik lifter neddo's Avatar
    Join Date: Oct 2010
    Posts: 6,848
    Rep Power: 41538
    neddo has much to be proud of. One of the best! (+20000) neddo has much to be proud of. One of the best! (+20000) neddo has much to be proud of. One of the best! (+20000) neddo has much to be proud of. One of the best! (+20000) neddo has much to be proud of. One of the best! (+20000) neddo has much to be proud of. One of the best! (+20000) neddo has much to be proud of. One of the best! (+20000) neddo has much to be proud of. One of the best! (+20000) neddo has much to be proud of. One of the best! (+20000) neddo has much to be proud of. One of the best! (+20000) neddo has much to be proud of. One of the best! (+20000)
    neddo is offline
    Protein is protein, regardless of the source -- keep that in mind. Isolates are more expensive, but are practically carb free; whereas the opposite holds true from concentrates/blends.

    Your fat intake is right on par with your needs, almost exactly. However, if you're bulking I don't see the necessity for 1.5g/lbw but rather 1.2-1.6g/kg as you are not in a state of increased nitrogen loss (as per a caloric deficit). The literature for weight training athletes doesn't support anything above 1.4g/kg as being any more beneficial for lean mass gain than 1.4g/kg. Just fyi. When cutting, many will advocate 1g/lbs to 1.5g/lbs as we will be in a continual state of mild deprivation.

    Also, since it was mentioned, do not buy into the deer antler velvet crap for IGF1 -- nor the shark cartilage crud.
    Reply With Quote

  27. #27
    Wackadoo Grifts's Avatar
    Join Date: May 2011
    Location: United States
    Posts: 1,748
    Rep Power: 866
    Grifts is a jewel in the rough. (+500) Grifts is a jewel in the rough. (+500) Grifts is a jewel in the rough. (+500) Grifts is a jewel in the rough. (+500) Grifts is a jewel in the rough. (+500) Grifts is a jewel in the rough. (+500) Grifts is a jewel in the rough. (+500) Grifts is a jewel in the rough. (+500) Grifts is a jewel in the rough. (+500) Grifts is a jewel in the rough. (+500) Grifts is a jewel in the rough. (+500)
    Grifts is offline
    Originally Posted by neddo View Post
    Also, since it was mentioned, do not buy into the deer antler velvet crap for IGF1 -- nor the shark cartilage crud.
    Yeah, it isn't that. Thought that was pretty odd myself. Just a coincidence.

    EDIT: Not sure if link is allowed. Its a protein supplement though.
    www.squidoo.com/keto-diet

    Was 300+ lbs.
    Logs
    90 day XAT-7 and Cardio Igniter forum.bodybuilding.com/showthread.php?t=146779723
    TEST-PEAK http://forum.bodybuilding.com/showthread.php?t=149177173
    2013 BB.com challenge log: http://forum.bodybuilding.com/showthread.php?t=150876933

    Sugar Alcohols...Explained http://forum.bodybuilding.com/showthread.php?t=151110953

    Metabolic advantage of keto diet: http://forum.bodybuilding.com/showthread.php?t=153834101
    Reply With Quote

  28. #28
    Registered User Dannybee123's Avatar
    Join Date: Nov 2012
    Posts: 175
    Rep Power: 222
    Dannybee123 will become famous soon enough. (+50) Dannybee123 will become famous soon enough. (+50) Dannybee123 will become famous soon enough. (+50) Dannybee123 will become famous soon enough. (+50) Dannybee123 will become famous soon enough. (+50) Dannybee123 will become famous soon enough. (+50) Dannybee123 will become famous soon enough. (+50) Dannybee123 will become famous soon enough. (+50) Dannybee123 will become famous soon enough. (+50) Dannybee123 will become famous soon enough. (+50) Dannybee123 will become famous soon enough. (+50)
    Dannybee123 is offline
    Ok so having reflected on the photo's above, it's time to make myself feel better. Had a great lifting session tonight, improved on last stats on nearly every exercise:

    Incline Bench: 75kgx4 (Extra rep on last time), 70x6 (Extra rep on last time) – still bottom of these rep ranges but improvement on last weeks failures!
    Flat Bench: 67.5x9 (2.5kg more than last time and only one rep off rep range max)
    Overhead Press: 55x6, 50x7, 45x7 (phucking chuffed with the 1st set, new weight and maxed the rep range, squeezed extra rep out of 2nd set too)
    Chins (weighted, OR): +15kgx6, +10x6, BW x 9 (Each set up on last time, reached rep range in 1st and 2nd set now, got extra rep out of BW too)
    L-Fly: 8x10
    Dips (OR): BWx6, BWx5 (PHUCK these are hard towards the end of the workout using rings, still one rep up on last time)
    (Ab Work)

    Overall, progress! Really happy with strength gains so far, hopefully these will continue along with more steady weight gain.

    Macro's for today:

    F 73g 18%
    C 473g 53%
    P 262g 29%

    Total cals: 3600

    Actually looking forward to Sunday's weigh-in...
    IF Crew — Lean Bulk Crew — 5/3/1 Crew — UK Crew

    My Log: http://forum.bodybuilding.com/showthread.php?t=149636683&p=984624873#post984624873
    Reply With Quote

  29. #29
    Registered User Dannybee123's Avatar
    Join Date: Nov 2012
    Posts: 175
    Rep Power: 222
    Dannybee123 will become famous soon enough. (+50) Dannybee123 will become famous soon enough. (+50) Dannybee123 will become famous soon enough. (+50) Dannybee123 will become famous soon enough. (+50) Dannybee123 will become famous soon enough. (+50) Dannybee123 will become famous soon enough. (+50) Dannybee123 will become famous soon enough. (+50) Dannybee123 will become famous soon enough. (+50) Dannybee123 will become famous soon enough. (+50) Dannybee123 will become famous soon enough. (+50) Dannybee123 will become famous soon enough. (+50)
    Dannybee123 is offline
    Originally Posted by neddo View Post
    Protein is protein, regardless of the source -- keep that in mind. Isolates are more expensive, but are practically carb free; whereas the opposite holds true from concentrates/blends.

    Your fat intake is right on par with your needs, almost exactly. However, if you're bulking I don't see the necessity for 1.5g/lbw but rather 1.2-1.6g/kg as you are not in a state of increased nitrogen loss (as per a caloric deficit). The literature for weight training athletes doesn't support anything above 1.4g/kg as being any more beneficial for lean mass gain than 1.4g/kg. Just fyi. When cutting, many will advocate 1g/lbs to 1.5g/lbs as we will be in a continual state of mild deprivation.
    Interesting point about Protein intake - so realistically I should be looking at about 140g Protein a day? Even on rest days when I'm on a 10% deficit?
    IF Crew — Lean Bulk Crew — 5/3/1 Crew — UK Crew

    My Log: http://forum.bodybuilding.com/showthread.php?t=149636683&p=984624873#post984624873
    Reply With Quote

  30. #30
    nondiabetik lifter neddo's Avatar
    Join Date: Oct 2010
    Posts: 6,848
    Rep Power: 41538
    neddo has much to be proud of. One of the best! (+20000) neddo has much to be proud of. One of the best! (+20000) neddo has much to be proud of. One of the best! (+20000) neddo has much to be proud of. One of the best! (+20000) neddo has much to be proud of. One of the best! (+20000) neddo has much to be proud of. One of the best! (+20000) neddo has much to be proud of. One of the best! (+20000) neddo has much to be proud of. One of the best! (+20000) neddo has much to be proud of. One of the best! (+20000) neddo has much to be proud of. One of the best! (+20000) neddo has much to be proud of. One of the best! (+20000)
    neddo is offline
    Protein requirements shouldn't change drastically; however, you can slightly up the protein 20g or so on your off day if you feel the need and replace the other 100g with carbs.

    and yes, 140g or so is right.
    Reply With Quote

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts