I have many more details and pics available but here are the cliff notes:
-1st attempt at this in my life!
-30 weeks of cutting, April '12 - Nov '12
-Roughly followed the Leangains IF program
-Averaged ~572cal daily deficit for about ~1lb lost per week
-Ate fairly clean - mostly all whole foods - lean meats, veggies, nuts, fruits, etc.
-Tracked EVERY calorie with myfitnesspal
-Split day trained 4 days/week
-1hr workouts (50-55 min weight training, 5-10 min HIIT at end)
-BF% tracked using Omron 306C, so take that for what you will!
-5'10" 33yrs old, started at 193lbs in the before pic, ended at 162lbs in the after
-Besides whey protein, multivitamin, and fish oil caps = no supplements taken
Before&After2.jpg
Before&After1.jpg
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12-03-2012, 11:36 AM #1
7 month Leangains IF cut: 23% BF --> 11% BF, 31lbs lost
Last edited by jmlenz; 12-04-2012 at 09:03 AM. Reason: added another pic
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12-03-2012, 11:40 AM #2
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12-03-2012, 03:12 PM #15
You had an excellent base underneath that fat and you didnt go wrong dieting at 1 pound a week and kept 100% all of your mass and even put some mass on by the looks of it. I dont like to diet faster than 1 pound a week either. It seems to be optimal for me.
Why do I do this weightlifting thing for the last 34 years with all its ups and downs life has handed me? Because each time I came back stronger. NEVER GIVE UP. Gym life is about more than muscles getting bigger and weights going up. Its wisdom discipline dedication humility you name it.
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12-03-2012, 03:17 PM #16
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12-03-2012, 03:27 PM #17
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12-03-2012, 04:16 PM #18
- Join Date: Nov 2010
- Location: Houston, Texas, United States
- Posts: 5,495
- Rep Power: 18223
Excellent progress!
I'm wanting to try IF on my next cut, sort of doing it right now.... but I did well on my last cut so may or may not change.
Any plans for a bulk?Coming out of "retirement"...Meg is training for a Figure competition...again!!!
http://forum.bodybuilding.com/showthread.php?t=171008551&pagenumber=
My first ever training journal: Oh snap....Meg-O's training for a Figure comp...
http://forum.bodybuilding.com/showthread.php?t=139228463
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12-03-2012, 05:34 PM #19
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12-03-2012, 06:09 PM #20
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12-03-2012, 11:11 PM #24
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12-03-2012, 11:52 PM #25
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12-04-2012, 04:55 AM #26
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12-04-2012, 04:58 AM #27
- Join Date: Jun 2011
- Location: Suzhou, Jiangsu, China
- Age: 34
- Posts: 3,327
- Rep Power: 1261
What was your before and after weight? And what's your height?
Oh and, that's an amazing job! I'm definitely going to try IF for my next cut as many people seemed to have gained great results from it. I think it'll work well for me to promote diet adherence mainly.TM Log: http://forum.bodybuilding.com/showthread.php?t=145984543&highlight=pyaarawala
Texas Method -- Shredding down this body fat while maintaining strength --> Lean & mean
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12-04-2012, 07:16 AM #28
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12-05-2012, 01:24 PM #29
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12-05-2012, 05:10 PM #30
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