Leangains Twelve Week Transformation

[tkonpk]

When do you do your walk? I guess they would be most effective shortly before breaking the fast but I wouldn't be able to accommodate that, might start doing them first thing in the morning. Wish we could get yohimbine here

So far it has been on Saturday/Sunday at 1:45. The best time of day is in the 12-16 hour of fasting. Personally I fast for around 20 hours, just personal preference with my schedule. During the week I'll just come and do a quick walk.

[tkonpk]

For the first time in a month in a half I'm hungry in the middle of the day. Doing those two fasted walks was apparently 450 calories a pop at the rate I did them. Looks like I need to increase my calories by a bit.

[tkonpk]

Friday, 5-4-12: Workout Day

-=Workout=-

• Barbell Squat 205x4; 185x5; 165x6
• Barbell Shoulder Shrug 195x15; 145x20; 95x25
• Barbell Calf Raises 195x20; 145x30; 95x40

Meal One
Chicken Breast
26 Oz of Mashed Potatos
150g of Greek Yogurt
1/2 Cup of Cottage Cheese 2%

Meal Two
9.2 Oz of Froyo
Protein Pancakes
Syrup and Greek Yogurt

Macros:

Cals 2161
Fat 19 g
Carbs 311 g
Protein 207 g

[tkonpk]

Saturday, 5-5-12: Rest Day

-=Workout=-
55 Minute Walk 65-80% MHR (On Yohimbine)

Meal One
1.08 lbs Publix Lean Ground Beef 93/7
3 Slices of Cheddar Cheese
1 Egg

Meal Two
9 Oz Chicken Breast
1/2 Cup of Ben and Jerry's Froyo Half Baked

Macros:

Cals 1533
Fat 62 g
Carbs 35 g
Protein 189 g

[tkonpk]

Sunday, 5-6-12:Rest Day

-=Workout=-
55 Minute Walk 65-80% MHR (On Yohimbine)

Meal One
12 Oz Top Sirloin
1/2 Cup of Ben and Jerry's Half Baked Froyo

Meal Two
9 Oz Chicken Breast

Macros:

Cals 1457
Fat 48 g
Carbs 35 g
Protein 208 g

[tkonpk]

Monday, 5-7-12: Workout Day

-=Workout=-

• Barbell Deadlift 245x5; 220x6; 195x7
• Barbell Military Press 115x6; 105x6; 95x6

Was on a large deficit because I didn't increase my calories from walking 8 miles the previous two days.
Felt incredibly ****ty. Hurt my lower back, I'd assume I lost form. Really wish I had some one to show
me how to do my routines properly ><

Meal One
2 Servings of Chocolate Protein Pancakes(GD these were good)
1 Cup of Ben and Jerry's half baked Froyo
2 Strawberry Greek Yogurts
8 Tbps of Syrup

Meal Two
Two Scoops of Optimum Whey

Macros:

Cals 2460
Fat 28 g
Carbs 340 g
Protein 210 g

[tkonpk]

Tuesday, 5-8-12: Rest Day

-=Workout=-

• Walking 4 Miles in 50 Minutes 65-80% MHR (On Yohimbine)

Meal One
1.1 Oz of Sirloin Tip Roast

Meal Two
1.1 Lbs of Publix Lean Ground Beef 93/7 (Made into romaine lettuce Hamburgers)

Macros:

Cals 1565
Fat 78 g
Carbs 0 g
Protein 200 g

[tkonpk]

I am getting married Saturday and will be on my honey moon the next week. Should I continue working out?

[MarcusAgrippa]

I am getting married Saturday and will be on my honey moon the next week. Should I continue working out?

Congrats (in advance) man! I think a honeymoon is a legit excuse to not workout.

[tkonpk]

Hah, I keep trying to tell myself that, but the itch man, the itch!

[tkonpk]

So I deadlifted ****ing awful on Monday and my lower back was in really really bad pain till I benched Wednesday... Weird.

[RichDestiNY22]

I am getting married Saturday and will be on my honey moon the next week. Should I continue working out?

Congrats on the wedding, pal! Welcome to the club...

I put on 13 pounds over 2 weeks honeymooning, so don't follow my lead. But definitely relax and enjoy yourself. There are other ways to burn calories on a honeymoon... ;-)

[tkonpk]

Thanks to both of you Very excited!

[tkonpk]

I am married now~ I ate super fat stylie, TT. Now on to the honeymoon!

[MarcusAgrippa]

I am married now~ I ate super fat stylie, TT. Now on to the honeymoon!

Congrats! Enjoy the honeymoon.

[aussieboi901]

congrats man best of wishes for u and ur wife in ur new life together
Enjoy ur honeymoon

[tkonpk]

I'll put some pics once their done. Couldn't have had a better time w/ my best friend

[tkonpk]

Back from Honeymoon and 11 lbs heavier! Starting back up today w/ fasted walking and back to 16-20 hour fasting

[tkonpk]

Crazy busy w/ house and wife etc.

Starting of week 8


FFB Status


Will post w/o and stats soon.

BF% ?

[RichDestiNY22]

Damn, kid! Looking lean! I'm still too new to this BF estimation thing, but great definition/separation coming through.

Good job on the Honeymoon weight gain too ;-) Feels good, doesn't it?

[tkonpk]

Monday, 6-11-12: Workout Day

-=Workout=-

• Deadlift - 250x5 ; 225x6 ; 200x7
• Overhead Press - 125x4 ; 110x5 ; 95x7

Meal One
Ten Kinds of Nasty Protein Waffles
1 1/2 Cups of Slow Churned IceCream
2 Cups of Greek Vanilla Yogurt

Meal Two
3 Servings of White Rice with Veggies

Macros:
Cals 2594
Fat 39g
Carbs 386 g
Protein 191 g

[tkonpk]

Tuesday, 6-12-12: Rest Day

-=Workout=-

• Walking 50 Minutes 65-75% MHR

Meal One
9 Oz Top Sirloin
Cottage Cheese with Tuna
Banana Peanut Butter Sammich
Blue Berries and Vanilla Yogurt

Meal Two
6 Eggs with Veggies

Macros:
Cals 1705
Fat 75 g
Carbs 81 g
Protein 189 g

[tkonpk]

Wednesday, 6-13-12: Workout Day

-=Workout=-

• Bench Press - 175x5 ; 160x6 ; 145x7
• Pendlay Row - 140x4 ; 120x6 ; 100x7
• Dips - BW+105x3 ; 80x5 ; 55x6

Meal One
Ten Kinds of Nasty Protein Waffles
2 Cups of Greek Vanilla Yogurt
1 1/2 Cups of English Toffee Froyo

Meal Two
3 Servings of White Rice

Macros:
Cals 2570
Fat 42 g
Carbs 393 g
Protein 188 g

[tkonpk]

Two Years Progress


Front

Back

Side

[MarcusAgrippa]

Awesome progress.

[RichDestiNY22]

Wow! Looks like a totally different person - Great job Dude!

[tkonpk]

Thursday, 6-14-12: Rest Day

-=Workout=-

• 45 Minute walk 65-75% MHR on Yohimbine

Meal One
21 Oz Chicken
4 Oz Top Sirloin
6 Eggs
4 Oz of Mozzarella cheese


Macros:
Cals 1739
Fat 75 g
Carbs 6 g
Protein 240 g

[tkonpk]

Friday, 6-15-12: Workout Day

-=Workout=-

• Squat - 200x4 ; 180x5 ; 160x6
• Chin-Up - 80x4 ; 55x5 ; 30x6

Meal One
Pint of Slow Churned Samoa Girl Scout Icecream
Ten Kinds of Nasty Protien Waffles
Half a cup of No Sugar Log Cabin Cals
450G of Vanilla Greek Yogurt

Meal Two
20.8 Oz of Mashed Potato with Salsa~

Macros:
Calories 2645
Fat 49 g
Carbs 407 g
Protein 195 g

[Hittegolf]

Looking very good!!

Did u lose ur stretch marks on your tummy?
They look like they have dissapeard on your current pics ?

[tkonpk]

They are not gone, I don't know if they ever go away. They just look like tiger claw scars now ><