Insilicio road to aesthetics: Fierce 5 Workout Journal + Leangains Nutrition

**Insilicio** · 09-03-2016, 04:20 AM

The title says it all. My goal is to get a good physique, get strong and enjoy the journey.

The first step I decided to take is to cut down very slowly to 10%. From there on, bulk to 15%, cut to 10%, repeat. Reason being I am taking it slow is that with cuts in the past I was too aggro and would end up overeating. So far I didn't overeat once so it is going well. I started this journey 8 weeks ago (after not doing anything for a year) on a program (RPT training which I did like) but I simply did not enjoy the program anymore. The program did not have Squats and Deadlifts and also I missed the days I could eat a lot so I switched to more of a Leangains approach nutrition wise and I am enjoying this a lot. Also I did buy a program from rippedbody (great value) and I trust this guy since he seems very down to earth and explains stuff clear. Also he is honest about a lot of stuff not being proven like IF and so on instead of pretending it is magic. Reason I enjoyed his program so much is that he covers how he adjusts the nutrition of clients and this did put my mind at ease realising there is no rush during a cut (unless you want to).

I will post every workout and a progress picture every week. I started around 91.5kg (this was after a week because of water weight etc), right now around 89kg so pretty much 2.5 kg lost (5.5 lbs or so). Previous weeks:

Currently my kcal avg is around 2000, 1700 kcal on rest days, 2550 kcal on workout days. Also I eat low protein by bodybuilding standards (based on: http://bayesianbodybuilding.com/eric-helms-protein) so we will see how that goes.

Wish me luck

**Insilicio** · 09-03-2016, 04:26 AM

Week 8 Workout C that I did yesterday. Still had to practise the Pendlay and the Face Pull so did not put real sets in yet.

**Insilicio** · 09-06-2016, 04:45 AM

Week 9 Workout A done yesterday.

Weekly progress pic, light was heavily in my favor (no way I have abs like this) but oh well, atleast a nice ego boost.

**sa7soon** · 09-06-2016, 10:35 PM

Looking lean, brah. Keep it up!

**Insilicio** · 09-06-2016, 11:45 PM

Originally Posted by sa7soon

Looking lean, brah. Keep it up!

Appreciated, but not lean enough

**Insilicio** · 09-07-2016, 09:14 AM

Week 9 Workout B done. Having trouble with this face pull since the weight sort of makes me falling forwards. Tried different heights and it seems that matters a lot.

Sort of realized I am not really losing weight at 2000 kcal avg a day (or well, like 0.6lbs a week like said before). Will keep going like this though since I feel I am recomping nicely.

**Insilicio** · 09-09-2016, 07:02 AM

Week 9 Workout C done

Note to self:

What do I do if I fail on my sets? If you fail a lift two days in a row then drop the weight 15% for the lift you are failing (reset.) This is a good time to work on form since the weight is a bit lighter again. Form can make or break your lift. You will still be growing with lighter weight. If you don't reduce weight you will likely get slower results.

**Insilicio** · 09-10-2016, 06:13 AM

I decided to start a diet break today for 2 weeks. No progress pictures, no weight measurements, no food measurements, looking forward to it. The only thing I will do is update this log with my workouts. I have been strictly dieting for a bit over 8 weeks now without cheating once. So far everything goes very well while sticking to the ''moderate'' approach with a lower deficit, and it includes diet breaks also. I guess I am around 14% right now, so every 8 weeks seems perfectly reasonable according to rippedbody/lyle etc.

http://rippedbody.com/diet-break/

Take care

**Squid24** · 09-10-2016, 07:19 AM

Originally Posted by Insilicio

Week 9 Workout B done. Having trouble with this face pull since the weight sort of makes me falling forwards. Tried different heights and it seems that matters a lot.

Sort of realized I am not really losing weight at 2000 kcal avg a day (or well, like 0.6lbs a week like said before). Will keep going like this though since I feel I am recomping nicely.

It's good to see you posting, but it's hard to help you if you're not posting the exercises, sets, reps, and weights.

Your facepulls may be to heavy from start. Just a guess..

**Insilicio** · 09-10-2016, 10:41 AM

What do you mean not posting? I post literally every single rep and the weight I used. You can see that in the attached pictures. Don't you see them?

For example, you don't see squat 5x55 5x55 5x55?

**Squid24** · 09-10-2016, 10:47 AM

Originally Posted by Insilicio

What do you mean not posting? I post literally every single rep and the weight I used. You can see that in the attached pictures. Don't you see them?

For example, you don't see squat 5x55 5x55 5x55?

lol..ok, that makes sense. No, I am at work and some pics will not show up...

So I thought they were pics of you..lmao

**gomil** · 09-10-2016, 11:20 AM

Originally Posted by Insilicio

Also I eat low protein by bodybuilding standards (based on: http://bayesianbodybuilding.com/eric-helms-protein) so we will see how that goes.

In for progress and results

. Unless you're getting something like 30 g a day, protein probably isn't going to hinder your progress much.

**Insilicio** · 09-11-2016, 04:09 AM

Originally Posted by Squid24

lol..ok, that makes sense. No, I am at work and some pics will not show up...

So I thought they were pics of you..lmao

Cool. All weights are in kg's in case that wasn't clear.

**Insilicio** · 09-11-2016, 04:10 AM

Originally Posted by gomil

In for progress and results

. Unless you're getting something like 30 g a day, protein probably isn't going to hinder your progress much.

Appreciated. Don't worry, daily atleast 130g or so.

**Squid24** · 09-11-2016, 06:54 AM

Originally Posted by Insilicio

Cool. All weights are in kg's in case that wasn't clear.

Yeah, I got that...lol

You will have to jump into my thread sometime.

**Insilicio** · 09-12-2016, 02:10 AM

Originally Posted by Squid24

Yeah, I got that...lol

You will have to jump into my thread sometime.

Would have been cool if your thread was Fierce too. Your sig says so but I see a lot of other stuff.

**Insilicio** · 09-12-2016, 02:11 AM

Week 10 Workout A done.

No progress pics, weight etc this week since I am on my diet break.

**Squid24** · 09-12-2016, 02:20 AM

Originally Posted by Insilicio

Would have been cool if your thread was Fierce too. Your sig says so but I see a lot of other stuff.

It's Fierce 5 Upper/Lower

With Wed and Sat fun stuff

**Insilicio** · 09-14-2016, 03:28 AM

Originally Posted by Squid24

It's Fierce 5 Upper/Lower

With Wed and Sat fun stuff

Allright, best of luck.

**Insilicio** · 09-14-2016, 03:29 AM

Week 10 Workout B done

Notice pretty clearly that I have more strength now that I am on my diet break. Deadlift with big plates for the first time, still can't get to the floor, but who knows in the future. Hamstrings should get stretched slowly.

**IronDanUK** · 11-22-2016, 03:40 AM

Will follow this, on same routine and roughly around the same strength level. Keep it up.

**Squid24** · 11-22-2016, 03:59 AM

Originally Posted by IronDanUK

Will follow this, on same routine and roughly around the same strength level. Keep it up.

Has not been in here for over 2 months...hummmmmm

**IronDanUK** · 11-22-2016, 06:31 AM

Originally Posted by Squid24

Has not been in here for over 2 months...hummmmmm

Was gonna delete my post after seeing last post date but forum started playing up on my phone. Oh well lol

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