My Leangains Log - Watch Me Drop 25kg in 12 Weeks

**PimpedHerOut** · 10-06-2011, 07:52 AM

I've already dropped 40kg since May this year. So Ive decided to do a fat loss log for the last 12 weeks of 2011. I currently weigh in at 125kg and by the start of 2012 I will weigh 100kg.

I will be doing IF and will be following the leangains approach except that my eating window will sometimes be 6 hours instead of 8 hours depending on my routine.
Ill be training with weights 3 days a week doing a push/pull split. Will try to do 40-60 minutes LISS cardio on non lifting days. My calorie intake will be roughly 2000 a day but on training days I might go a bit higher and on non training days I might decide to go lower. At some stage (probably in November) I may try PSMF for 2 weeks in conjunction with an ECA stack. I would prefer not to do that but I am prepared to go to that level if I have to. For the next 12 weeks nothing else matters!

Unfortunately there won't be much food porn in this LOG as I don't currently have a decent camera. Ill be updating mainly with my workouts, weigh-ins and also my diet. I'll be aiming to get 150-200g of protein each day but sometimes will have to settle for 125g which is my baseline of 1g per kg of weight.

My plan is to do a 1 month recomp in January 2012 @ 100kg as by that stage I will have lost 65kg already. Then after that I will weigh my options probably will still have to go quiter a bit lower on the scale but we'll wait and see.

**PimpedHerOut** · 10-06-2011, 08:12 AM

Photo of me taken this morning @ 125kg

**PimpedHerOut** · 10-07-2011, 04:40 AM

I should have mentioned in the 1st post that I always train in a fasted state, usually 12-15 hours after my last meal of the previous day. My feeding window begins as soon as my workout is done. It seems to be working really well for me so I ain't changing it. It also allows me to pig out on 1 big meal instead of having 6 snack sized meals throughout the day.

Today was a cardio day but I like to do some peripheral weight training b4 hitting the treadmill. I did 4 sets of calf raises, 4 sets of hanging leg raises, and 4 sets of reverse barbell curls.
Did 60 minutes on the treadmill walking at 6.5kmh at an incline of 6.0 by the end my shirt was absolutely drenched in sweat. Then I hit the spa and sauna.

Meal 1: 500 gram Rump steak with mushroom sauce, lots of fries and a garden salad. Protein: 100g

Meal 2: Protein shake with 1% milk. Protein: 60g

Meal 3: 200g of natural greek yogurt with protein powder mixed in and mixed berries (rasberries, blackberries, blueberries) Protein: 40g

Total Protein: 200g

Rough Daily Calories: 2200

**Asusena** · 10-07-2011, 05:48 AM

You are 125kg and you dont look fat. I can not imagine now how you will look afrer loosing 25kg... but in 3 months I will see. Good luck

.

**PimpedHerOut** · 10-07-2011, 09:22 AM

Originally Posted by Asusena

You are 125kg and you dont look fat. I can not imagine now how you will look afrer loosing 25kg... but in 3 months I will see. Good luck

.

Hey thanks for the kind words! But yeah I've got plenty of fat to lose. See exhibit B (taken the same day as exhibit A)

But it's all good cos it's all coming off!

**PimpedHerOut** · 10-07-2011, 09:25 AM

1 day in and weighed in at 124.5kg for a 0.5kg loss already.
I'll be weighing in every day btw as with such ambitious goals I need to have my finger on the pulse as it were. if something is not working I can't take weeks to ascertain it and rectify it. I'm doin this **** on the fly.

**PimpedHerOut** · 10-08-2011, 12:39 AM

The weather was really nice today so I did my cardio outdoors. Put my headphones on and walked for 75 minutes up and down some nice hilly terrain.

Weighed myself b4 I left and I was 124kg but when I came back I weighed in at 123kg. I'm using the 124 figure as my official current weight as when I weighed in at 125 it was not done post-exercise.

Meal 1: 400g of scotch fillet with mushrooms and broccoli and some macaroni and cheese. Protein: 100g

Meal 2: 300g natural greek yogurt mixed with vanilla whey protein and mixed berries (raspberries, blackberries, blueberries) Protein: 50g

Total Protein: 150g

Daily Calories: 1700-2000

**PimpedHerOut** · 10-09-2011, 04:37 AM

Today was push day

Barbel Bench Press: 95kg (6, 6, 6)
Incline Bench Press: 65kg (10, 8, 8)
Incline Dumbell Flies: 20kg (8, 8, 7)
Machine Shoulder Press: 75kg (6, 5, 5)
Dumbell Lateral Raises: 12.5kg (12, 12, 10, 10)
Overhead Dumbell Tricep Extension: 30kg (8, 8, 8)
Tricep Cable Pushdowns: 40kg (8, 7, 6, 5)

As you can see I'm just doing straight sets with a varying number of reps for different excercises. Generally try to keep it between 6-12 reps but I will occasionally throw in a heavy 3 rep set or something.

Weighed in today b4 my workout at 124kg so still on target. My objective is to lose roughly 2kg per week.

Diet tonight was a little off. Went to a BBQ after my workout and may have overdone it with the sausages and potato + there was dessert. The only other thing I had today was a protein shake so it shouldn't be too much of a problem.

Very rough protein estimation: 150g - 200g
Very rough calorie estimation: 2300-2800

I allow myself 1 cheat day a week and today was it. I still stay in a deficit but just not as much of a deficit

And oh yeah, happy to answer any questions any1 might have about how it's going

Also feel free to leave suggestions/tips for me!

**PimpedHerOut** · 10-10-2011, 04:19 AM

Just a quick update for today. The good news is that I clocked in at 123.5kg which means I've lost 1.5kg over the last 4 days.
Did a 90 minute walk outside and drank gallons of water to repent for yesterdays sodium and carb sins!
Tomorrow is gonna be a big day in the gym

**Asusena** · 10-11-2011, 02:53 AM

You are one step closer

. Cheers. I will start my own topic too, it will be a training log mostly, just for my motivation.
I have red in one book recently that the technology of the success are intention, action and result

. Keep your action and you will have a good result

.

**PimpedHerOut** · 10-11-2011, 05:38 AM

Originally Posted by Asusena

You are one step closer

. Cheers. I will start my own topic too, it will be a training log mostly, just for my motivation.
I have red in one book recently that the technology of the success are intention, action and result

. Keep your action and you will have a good result

.

Hey thanks. I'm now at the point where nothing can stop this from happening. It feels good!

New low today of 123kg taken 1st thing in the morning. I'm slightly ahead of target but I'm gonna keep the pedal to the medal as I know there will be weeks ahead where things won't come so easy so it's nice to have a little buffer zone for when that happens

Did a Legs/Back Workout today.

Squats: 65kg (6, 6, 6) First time back to doing squats after years so I will be going pretty light.
Dumbel Rows: 30kg (8, 8, 8) I do these with both arms at the same time like a barbell row but with dumbells.
Lat Pulldown V-bar: 90kg (10, 8, 8)
Lex extensions: 100kg (12, 10, 8, 8)
Hamstring Curls: 80kg (10, 9, 8, 7)
Hammer Strength Row: 120kg (9, 8, 7)

Diet:

Meal 1: 400 gram Rump steak with mushroom sauce, lots of fries and a garden salad. Protein: 100g

Meal 2: Protein shake with 1% milk. Protein: 60g

Meal 3: 200g of natural greek yogurt with protein powder mixed in and mixed berries (rasberries, blackberries, blueberries) Protein: 40g

Total Protein: 200g

Rough Daily Calories: 1900-2100

**PimpedHerOut** · 10-12-2011, 02:40 AM

Today was a cardio day with some peripheral weight training just for sh!ts and giggles.

Did 4 sets of hanging leg raises, 4 sets of standing calf raises, 4 sets of rear dumbell flys, and 3 sets of reverse cable flys.
Then 60 minutes on the treadmill at 6.5km/h at an incline of 5
Shirt was soaked after that!

Diet:

Meal 1: 250 gram eye fillet steak and a chicken sausage, with mushrooms, onions, potatoes, red capsicum and coleslaw. Protein: 60g

Meal 2: Protein shake with 1% milk. Protein: 60g

Meal 3: 300g of natural greek yogurt with protein powder mixed in and 3 passionfruits. Protein: 40g

Total Protein: 160g

Rough Daily Calories: 1800-2000

**Asusena** · 10-12-2011, 02:47 AM

Originally Posted by PimpedHerOut

Then 60 minutes on the treadmill at 6.5km/h at an incline of 5. Shirt was soaked after that!

Uauu, it's a lot time. Good work

.

**PimpedHerOut** · 10-12-2011, 02:51 AM

Originally Posted by Asusena

Uauu, it's a lot time. Good work

.

Thanks. And yes the whole time I listen to good music and think about being fit in summer time here in Sydney. It makes the 60 minutes go pretty quickly

**Asusena** · 10-12-2011, 02:54 AM

I will go to the gym on Saturday and make the same

.

**PimpedHerOut** · 10-12-2011, 07:54 PM

Down to 122kg this morning. That is a 3kg loss in 6 days. Is that bordering on too much?
Anyway I'm planning on bumping up my calories today because I am going to eat a 1kg steak after my workout

**PimpedHerOut** · 10-13-2011, 06:38 AM

Had a sick workout today... was really in the zone.

Bench Press: 105kg 4 reps, 95kg (8, 7, 6)
Incline Bench: 75kg (8, 6, 4)
Incline Dumbell Flys: 17.5kg (10, 10, 10)
Machine Shoulder Press: 75kg (9, 8, 7, 5)
Dumbell Lateral Raises: 15kg (10, 9, 8, 8)
Dumbell Front Raises: 12.5kg (10, 8, 8)
Lying Skullcrushers Superset With CGBP: 3 Sets @ 40kg
Tricep Cable Pushdowns: 45kg (8, 7, 6, 6)

Today in the gym a few of the bros were asking if I was on Clen or an EC stack. Lol I took it as a compliment but told them that they'll know about it when I'm on that **** but that for now I'm just doing it the old fashion way.

**PimpedHerOut** · 10-14-2011, 07:58 AM

Well today b4 my cardio I tried to do some dumbell curls and my worst fears were confirmed... I've been avoiding biceps training for a couple weeks because they started feeling really sore even with ultra light weight. So now after 2 weeks I try with just 10kg dumbells and I felt the pain again really sharp in my forearm as well. i think I injured it when doing dumbell shoulder presses in jerking them up off from my knee. That was 2 weeks ago and ever since Ive been working around it. Not sure if I should go to the doctor about this or not. I feel discomfort in my arms when doing back work but not to the point of pain - same goes for all the lifts really.

The last 2 days I've increased carbs a lot and my weight has gone back to 123kg. I think that 1kg gain must be mostly water because I've still been in deficit every day. Tomorrow will be back to low/moderate carbs and calories will be back to the 2000 ballpark as well.

the only excercise I got today was 60 minutes on the treadmill @ 6.5km/h. Tomorrow is legs and back day

**66jzmstr** · 10-14-2011, 08:14 AM

It's sounds like you've already made some killer progress even before starting this cut. Nice work!

Best of luck, mang!

**ESCunningham** · 10-14-2011, 08:20 AM

Gotta love leangains, let's you eat a little sloppier and I've found it still works if you get your protein in.

Good luck man, I'm on something similiar. Taking any other supps besides protein? I like a little no xplode with the fasted training, I feel super dialed in with it.

**PimpedHerOut** · 10-15-2011, 03:56 AM

Originally Posted by 66jzmstr

It's sounds like you've already made some killer progress even before starting this cut. Nice work!

Best of luck, mang!

Yeah I've got some momentum now so I'll take some stopping

Thanks 4 the encouragement man.

Originally Posted by ESCunningham

Gotta love leangains, let's you eat a little sloppier and I've found it still works if you get your protein in.

Good luck man, I'm on something similiar. Taking any other supps besides protein? I like a little no xplode with the fasted training, I feel super dialed in with it.

Hey man, yeah I'm loving leangains - it suits my personality and lifestyle perfect so I don't see myself stopping it any time soon. As far as supplements, was taking (and loving) 1MR pre-workout and still have a tub left but I'm taking a bit of time off stims at the moment. Will get back on it in November, my lifts are down since stopping it tho. The only other thing I take is Xtend BCAA which I just sip on during my workout as my workouts are at the end of my fast, sometimes 16+ hours since my last meal

**PimpedHerOut** · 10-15-2011, 05:43 AM

Weighed in this morning at 122.5kg

Today was legs/back

Hanging Leg Raises: (8, 8, 7, 7)
Squats: 65kg (6, 6, 6) Sigh... Not any stronger than last time. I think my form might be sh!t. I see guys bending their torso forward and sticking their ass out a lot more than me.
Barbell Row: 65kg (6, 6, 6, 6)
Wide Grip Pulldowns: 107kg (6, 5, 5)
Hamstring Curls: 83kg (8, 8, 7, 7)
Leg Extensions: 110kg (8, 8 , 7, 7)
V-Bar Pulldowns: 93kg (8, 8, 8)

Diet:

Meal 1: Protein shake with 1% milk and some honey. Protein: 60g
Meal 1: 600g T-bone Steak with plenty of mushrooms and broccoli. Protein: 100g
Meal 3: 200g of natural greek yogurt with whey mixed in and 2 passion fruits. Protein: 40g

Total Daily Protein: 200g
Daily Calorie Estimate: 2000-2200

**PimpedHerOut** · 10-17-2011, 01:33 AM

Yesterday was my first really tough day. Did no exercise and ate at around maintenance.
Back on the horse today. Just got back from the gym.

Bench Press: 105kg for 5 reps then 95kg (6, 6, 6)
Cable Flys: 15kg (10, 10, 10, 10)
Machine Shoulder Press: 82kg for 5 reps then 75kg (7, 6, 6)
Dumbell Lateral Raises: 15kg (10, 9, 8, 8)
Dumbell Front Raises: 12.5kg (10, 9, 8)
Close Grip Bench Press: 75kg (10, 10, 10)
Standing Dumbell Tricep Extension: 30kg (9, 8, 8)

Diet:

Meal 1: Protein Shake with 1% milk. Protein: 60g
Meal 2: Beef Curry with vegetables and rice. Protein: 60g
Meal 3: 350g of natural greek yogurt with protein powder and mixed berries Protein: 50g

Total Daily Protein: 170g
Daily Calorie Estimate: 1900-2000

**TheNormalMan** · 10-17-2011, 07:49 AM

Looks like you're making some solid progress on leangains. I'm doing an IF RFL/PSMF right now and it's working great.

And you say 2000 calories is eating around maintenance for you?

I guarantee that your maintenance is well over 3000. You're a big guy and we all know, the bigger you are, the faster your metabolism is.

Keep up the good work.

**PimpedHerOut** · 10-17-2011, 08:03 AM

Originally Posted by TheNormalMan

Looks like you're making some solid progress on leangains. I'm doing an IF RFL/PSMF right now and it's working great.

And you say 2000 calories is eating around maintenance for you?

I guarantee that your maintenance is well over 3000. You're a big guy and we all know, the bigger you are, the faster your metabolism is.

Keep up the good work.

Hey thanks man. Yesterday I ate probably 3000-3500 but I didn't really count calories... so that was my day I ate at maintenance.
I'm most likely gonna have to bring out the big guns in November and do a PSMF for 2 weeks and then maybe another 2 weeks of it in December.
Def gonna read up on your log and other's to see what I can expect

**PimpedHerOut** · 10-19-2011, 12:42 AM

The bad news is that my weight has stalled at 122kg for the last 4 days. I was hoping that things wouldn't stall this early in the game but I have to look at it in the context of my total weight loss which has been going for over 4 months. It means I must not be in the deficit I thought I was - maybe due to my metabolism slowing or maybe due to me not counting my calories correctly. in any case I'm going to make a few changes to my diet starting tomorrow. Have changed from low fat greek yogurt to non-fat. Because I eat so much of it that will reduce my calories by 150 a day. Also will be cutting out the fries and any potato. Will try and start to eat chicken in stead of steak 3-4 nights a week. Hopefully that will be able to kickstart things again.

**PimpedHerOut** · 10-19-2011, 01:29 AM

Today was leg and back day.

Squats: 65kg (6, 6, 6) Felt a bit easier today. Will try 70kg next time.
Barbell Rows: 70kg (5, 5, 5)
Wide Grip Pulldown: 100kg (7, 7, 7)
Machine Rows: 135kg (8, 8, 8)
Hamstring Curls: 85kg (8, 7, 6, 6)
Dumbell Rows: 30kg (6, 6, 6)
Leg Extensions: 113kg (8, 7, 6, 6)

Diet:

Meal 1: 400g of scotch fillet with mash potato, broccoli and cauliflower. Protein: 80g
Meal 2: Small tin of tuna and a protein shake with water. Protein: 45g
Meal 3: 350g of greek yogurt with protein powder and 3 mandarins mixed in. Protein: 50g

Daily Protein: 175g
Calories: 1900-2100

**PimpedHerOut** · 10-21-2011, 08:22 AM

1 week stall at 122kg had got me pretty down so I followed Martin's advice and did a mini carb up last night and today hit the scales at 121kg. I did a bigger carb up tonight so who knows what the scales will say tomorrow. Could be anything between 120 and 125

Today was a training day. It went down like this:

Bench Press: 95kg (7, 7, 7) Improvement from last few weeks but still way below my peak of 2 months ago.
Incline Press: 65kg (10, 10, 8)
Incline Fly: 15kg (10, 10, 10)
Standing Overhead Press: 55kg (5, 5, 5)
Machine Shoulder Press: 65kg (7, 6, 6)
Side Lateral Raise: 15kg (8, 8, 8, 8)
Tricep Cable Pressdowns: 45kg (8, 8, 7, 7) On last set did a dropset.

Diet:

Meal 1: Spaghetti Bolonaise with 500g of lean ground beef and tonnes of tomato and pasta. Protein: 120g
Meal 2: Greek yogurt with whey powder and mango, mandarins and strawberries. Protein: 50g

Daily Protein: 170g
Calories: 2000-2500

**PimpedHerOut** · 10-22-2011, 09:13 AM

Weight was 121kg again today - weight loss has definitely come to a crawl. I may have to release a secret weapon once I get to 120kg AKA EC stack.
Today was a massive refeed day with plenty of carbs - probably ate over maintenance. Did 90 minutes on the treadmill only at 5kmh tho.

Big news of the day is that I had my measurements taken and in the last month I have lost 2.5" from my stomach and 2" from my thighs.
Also lost about an inch from my chest and arms - I don't have as much to lose there I guess.

Diet:

Meal 1: Garlic king prawns with vegetables and boiled white rice. Protein: 40g
Meal 2: Deep fried lemon chicken with boiled white rice. Protein: 40g
Meal 3: Spaghetti Bolonaise with 400g lean ground beef. Protein: 100g

Daily Protein: 180g
Calories: 3000-4000

**Hardworker123** · 10-22-2011, 09:26 AM

Do some sprints to boost fat loss again.

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