My Leangains Cut

[66jzmstr]

What is your daily plan?

lunch 1 hour before workout?
workout
dinner 30 minutes after workout?

Or what are your daily routine?

Whoa - blast from the past!

I'm currently on a slow bulk focusing on strength gains, and I'm not too worried about how blurry my abs have become, as I have already proven to myself that I can get lean (see page 29 in this log).

My general approach now isn't too different than before even though I'm bulking now, with the four differences: 1) I'm no longer counting calories or macros, 2) I'm following Wendler's 5/3/1 instead of doing RPT, 3) I'm eating a lot more, and 4) I enjoy craft beer again. Everything else is the same. I lift around 5pm on Sundays, Tuesdays and Thursdays. I eat about a third of my calories around 1pm, and I eat the remainder of my calories for dinner around 8pm. Meal timing is not too important. Personally, I don't like to eat within the couple hours before my workout, as my stomach feels a bit off if I workout soon after. I'll sometimes wait over two hours to eat post-workout, but I usually try to eat sooner, as I get hungry after lifting. Some will probably laugh that I'm bulking on IF and two meals a day, but that's exactly what has kept my weight from soaring too high too soon, like it did last year. I've seemingly plateaued around 203lbs now, so I might work in a third meal on lifting days.

For my routine and numbers, find me on Fitocracy with the same username as I have here. (FWIW - and as mentioned above, I weigh about 203lbs now, beginning from 175lbs mid-September. It has been much more successful than my bulk-turned-fulk in fall of 2011 when I went from 164 in mid-September to 202 by New Years with enough fat gain to piss me off to start cutting right then and there. :P )

I haven't logged on in months, but shoot any other questions to me here, and I'll try to get back to you. If you're on Fitocracy, replies there will be quicker. Best of luck!

[janninho93]

What you did under the 12 weeks cut?

[66jzmstr]

What you did under the 12 weeks cut?

Ah, okay.

Just scroll back through the pages. This isn't the best log, but it is probably one of the most detailed (food timing, calories and macros for each meal, etc.). For example, check out the entry at the top of page 11, which was an entry for a workout day. (Workouts were usually around 4:30pm and lasted less than an hour. Dinner usually occurred within an hour or an hour and half of the workouts.) I began with far too few calories at first (although I was underestimating them, thanks to an inaccurate kitchen scale for the first few weeks). If I could do it again, I would eat at maintenance on my three lifting days but eat under (of course) on my rest days.

I believe most of what you're looking for is in the daily entries of the log, but if you have questions on anything you haven't found here, just let me know.

[DrWilliam]

Just wanted to say great job on your previous cut. I'm looking through this log constantly to give me tips for my own fat loss journey I just started.

[janninho93]

How long time after the Lunch and Pre-workout do you workout?

3 hours after lunch and 30 minutes after pre-workout or? :-)

[66jzmstr]

How long time after the Lunch and Pre-workout do you workout?

3 hours after lunch and 30 minutes after pre-workout or? :-)

Workouts were usually between two and four hours after lunch. (Pre-workout creatine/caffeine stuff was usually 15 minutes before, as directed.) I think early on in my cut I downed a protein shake right before my workouts, but I didn't do that for long because 1) I learned my stomach isn't very welcoming of food right before a workout, 2) The calories in my lunch easily got me through my workout, and 3) I would rather put those calories into one of my meals, which was far more satisfying.

[janninho93]

Ah, so you were doing Leangains with a "pre-workout" meal 2-3 hours before workout? And then only 1 meal after workout and not 2?

[66jzmstr]

Ah, so you were doing Leangains with a "pre-workout" meal 2-3 hours before workout? And then only 1 meal after workout and not 2?

Correct.

[janninho93]

Sounds good! I'am from Denmark but i go to Washington and Virginia Beach in November. Any must visit shops around? :-D

[66jzmstr]

Sounds good! I'am from Denmark but i go to Washington and Virginia Beach in November. Any must visit shops around? :-D

I've never been to either place, but it sounds like fun! (It says "Washington" below my avy, but I live just outside Seattle in Washington State.)

[janninho93]

I've never been to either place, but it sounds like fun! (It says "Washington" below my avy, but I live just outside Seattle in Washington State.)

Ah ok!

[janninho93]

You say something about don't be too low in calories. Can you explain?

[Zafir]

You say something about don't be too low in calories. Can you explain?

I guess it's about metabolic damage (we have a thread about it on the forum).

[benjiaka]

Hey brother, checking in again, I got my lean gains started, see my thread, and you'll see I had a shoulder injury which only got worse and went backwards quite a bit. Subbed in again!

[newbie2bb]

i know its quite a bit of time and bringing up a dead but awesome log and i did add u to fit and another place i forgot . i am on insta ... mlmoore75 .. or book of faces as " michael moore hero" if wanna add ...but following ur log and will do same . as for fats can i just do shots of olive oil? also better to hit calories vs protein goals or opposite if i work 11 hour shifts sometimes hard to make due since 11 to 11pm

[comtox]

i know its quite a bit of time and bringing up a dead but awesome log

IF FTW Great and interesting IF lifestyle Log !!! Thanks for sharing mate !!!