Hey guys hows it going I'm new here but not necessarily new to training. I've gone through a few different transformations over the past few years all using different methods of eating and training. Most of the time though my results hit a glass ceiling and I never really left what seems to be a comfort zone in terms of perspective. For the most part as my profile says I'm 195 and about 13-14% BF. Ive fluctuated from that to 185 and maybe a little lower than 13% but that part I can't confirm. I've used all types of bro science methodology and about last summer I began to become more fascinated with the idea of IF. I was doing a very very loose version of LeanGains because my ignorance caused me to believe IF was just another name for LeanGains.. stupid mistake I know. Anyways I've done alot more research and now I'm ready to hit the ground running on this because up until now my loose practice has actually yielded me some good-decent results. some days I look leaner than others.. other days I'm on bloat mode all day lol..
When I follow some sort of practice I tend to have very very specific question because I think of alot of variables and free radicals in a theory. I would ask Martin himself if it were possible but cmon we all know thats not going to happen. Anyways I'll lay out a few questions and hopefully some people can answer them to the best of their abilities if not I appreciate any piece of lasting wisdom.
I'm 22 years old ,195(loosely) and 13%
on a 5x5 routine here are some of my stats
incline bench: 235lb
flat bench: 225lb(probably higher but I think I burnout from doing Incline as my first workout on chest days)
weighted chinups: 45-55lb(on top of bodyweight obviously)
deadlift:just started literally 2 days ago again after a hiatus so I'm 255 there
These numbers could def improve within the next few months/years. To some these numbers may be irrelevant but I posted them so some other people may have a good gauge of who they're dealing with strength wise so they can help me better.
I'm looking to perform a successful cut.. maybe get down to 10-11% BF or even 12 % if thats what it would take to make me look lean enough. The mirror concerns me more than a hard number in terms of the look.. strength I don't dare try to sacrafice (within reason of course) for a look though. so in other words
1.what BF/weight should I be shooting for on this cut to achieve being lean while not losing (and even enhancing) the strength I got going on up there.
2.I read the rippedbody.jp guide that helps people figure out their macros for leangains. Although he's not martin he is actually providing a bit more math that helps ease my mind from being told "go this far but don't go to far".. I need numbers.. even if I'm just going to round off. So I need to know if when calculating my BMR do I use my current weight? or do I use the desired weight in my formula?
3.Can you guys give me a ballpark of your Macro ratio? obviously not everyone's is the same.. I have my own and I want to compare in terms of frequency of how many people have this and that in a ballpark fashion.
3.I have no trouble hitting my macros but sometimes it seems I'm lacking in calories.. I know its simple math but for whatver Reason A guy like me should be eating around 3100 calories on a training day and 2000 on a rest day.. The rest day Macros are obviously easy. The Training day macros are a bit harder even with straight up scarfing down carbs. Part of this issue might be because Martin instructs us to eat our calories and not drink them. I usually drink 2 diff protein shakes on training day. cytogainer and 2 scoops of pure protein. Now that I'm trying to follow lean gains more carefully it seems the benefits of these shakes have changed for me. Now theyre good for keeping fat low on training days and getting a good amount of carbs also but is the pure protein atleast stopping me from having a more calorie rich/carb rich protein source?(besides it taste like **** compared to alot of other protein shakes I've had).
4.I'm going to post a typical view of my eating window during the week .anyone want to suggest anything in he meantime or post their own eating window mockups to give me some ideas?
That's about it for now I'm sure I'll come up with a thousand more questions.. Hopefully you guys can help out. here are some of my pics taken today so people can get a reference of the weight/BF stated above.
PLEEEASEE let me know if you guys need any more info that will help you answer.