Lean Gains by Martin Berkhan

[z1ggy]

Watch out for the weekend. It's very easy to get in extra calories and ruin the 3500cal deficit you need to be consistently week in week out to drop weight.

Ice hockey 2-3x a week is fair amount of cardio. You may just want to throw in a 15min walk post training on one of your weight days.

Your average weight must start to move within the next 2 weeks. If not that is 5 weeks of barely any weight loss.

Koing

Yeah I plan on tossing in some HIT on my non hockey days to help burn a few extra cals.

Agreed, if nothing changes this week, I'll definitely be making a permanent reduction in calories.

 

[alkemyst]

You can still drop weight with any calorie deficit. Rule of thumb is it's generally 3500-3600 kcals to drop a pound.

 

[papapapapapapapababy]

edit. no evangelisation from me sorry...

 

[z1ggy]

Almost end of week 8. Average weight for this week was 184.4. Started 8 weeks ago at 191, with a weekly average of 188.7. I'm pretty happy with the .5lb/week average to be honest. I'd rather have slow but consistent results, then a large initial loss with a plateau after.

As far as my lifts go, I'm actually stronger than I started 8 weeks ago, which is a nice little benefit. I actually dropped off in strength quite a bit the first 3 weeks, but then slowly gained it back, plus a little. The only lift that I straight up stalled on, was shoulder press, which has always been a weak point for me. Squat, DL, Bench and pull ups have all gone up about 2-5%.

Next week, I am taking a brief break from the diet for Thanksgiving. I'll probably experience a few pound gain the week after, but I hope it'll boost my weight loss once I get back to the routine all the way to Xmas.

I'm looking to end 2014 weighing 180.

 

[z1ggy]

Took Tday week off from the diet, ended up gaining about .8lb in that time, I'm guessing mainly due to water, and probably some of it real weight gain. No matter, I'm back on the grind. Probably not going to hit 180 by Dec 31 due to Xmas holiday and a few parties I'm attending, but I'm lifting hard so any extra calories I take in, seem to be helping in strength gains.

Otherwise, nothing really new to report. I'll post more pictures and update once I hit 180, thanks for staying tuned.

 

[z1ggy]

Starting the thread back up soon. Since my last post, I've been spending my time bulking up a bit. I'm currently sitting around 193-196lb. I'll be finishing up my "mini bulk" at the end of this month, and transitioning back to a longer term cut back down to 10-11% body fat. Hopefully, I've put on about half of this weight as much, although it could be closer to 35-40% since a few pounds of my current weight gain is most definitely water.

I'm probably not going to follow RPT (Reverse Pyramid Training) this time around. For anybody who forgot or doesn't remember, it's essentially picking a weight about 80% of your 1RM, and going for 4-6 reps, then dropping down 10-15%, going for 6-8 reps, then dropping again 10-15%, and going for 8-10 reps. While I did find this method of training to be useful, I eventually got burnt out by it do to the higher number of reps in a set, and my low carb intake.

This time around, I'm probably going to do a 5x5 routine. For one, I think less volume and higher weight will be more beneficial to keeping strength gains during the cut. I also want to experiment a bit and see which ends up being best for me long term.

I will be lifting 3x a week (mon wed fri) and probably doing cardio 2-3x per week so I can eat a little bit more.

Although fat loss is my #1 primary goal, I would like to see some gains in strength in the long run. I'd like to see myself going for 5x5 @ 205 by summer, and DL 5x5 at 275. I'm leaving out squat because my hips and calves are just nightmares right now. I've been playing insane amounts of hockey this winter, and quite honestly, I think squatting heavy weight is going to be detrimental to me with my tight/sore & immobility joints. I'm going to focus on getting better dorsiflexion in my ankle, and opening up my hips. I'll still do the leg sled and light squats until I'm 100% comfortable putting heavy weight back on.

Thank you for reading.

 

[z1ggy]

Cut starts today. I'm already hungry, although I think I am going ease back into the fasting part of it.

I'm going to try going with more of a power lifting approach this time around, going pretty heavy on the weight, as opposed to RPT, which was generally 6 8 10 or 8 10 12 (for reps). This time I will be trying to stick with a 3x5 or 5x5 for everything to keep my strength as high as I can. I found myself often running out of steam on my last set of RPT. If the 5x5 lifting style doesn't fit well, I'll probably switch to something like 3 5 7 for reps.

I'll attempt to post some pictures tonight of my current physique, although it's hard to do in a mirror alone. Right now, I weight ~195lb.

Edit: Took pics, terrible lighting and I had a hard time with it. I'll try again tonight in a different room with better lights if I can. Ugh I'm so busy lately..

Day 2 of cut also... Stomach is hating me.

 

[z1ggy]

So I started Monday off at ~198lb, due to some drinking and getting in my last carb rich and junk type foods on the weekend. I'm now down to ~191lb after dieting this week and having a few hockey games.

Tried taking pictures in different light, etc.. my camera on my phone just sucks. I'll try in my bathroom, but it's only a half mirror over a vanity, so I can't get pics of my legs. I may try having my g/f take pictures in normal day light. I really want good pictures to show you guys, and to give myself some form of visual progress checking other than the scale.

 

[CPA]

z1ggy, mind posting what your cut eating schedule and foods looks like.

 

[z1ggy]

z1ggy, mind posting what your cut eating schedule and foods looks like.

Sure.

Meal 1:
1/2 cup dark choc glazed almonds

Meal 2:
~10oz lean ground turkey
1/4 cup of spicy marinara sauce

Meal 3:
3 Large Brown Eggs, spiced to taste
Dash of hot sauce

Meal 4:
Syntha6 protein - 1 scoop
~12oz soy milk

Meal 5:
2 cup cantelope

Meal 6:
~10oz chicken breast
1/2 cup (cooked) jasmine rice
Dash of honey mustard and BBQ sauce

Total Calories: ~2150

Protein: 190
Carb: 170
Fat: 70

Every 2 weeks or so, I'm going to toss in a Carb "replenishment" day, in which I will have 1 cup of rice, and 2 PB&J sandwiches. That should up my carbs to maybe ~260g and calories to 2700-2800 depending on how much PB I use.

Also, over time I will lower my calories a bit. I will take the calories purely from carb sources if I can, ie, I will basically just eat less rice and maybe tone the soy milk down a bit. I'll still have fruit because that has good vitamins in it.

I suggest taking a multi vit too because just eating less overall, you'll probably be low in Vit B, A and D, probably magnesium and potassium, as well.

This is what I did last cut and I lost about 8lb in 12 weeks, which is a little low. I did little to no cardio, so this time I am going to toss in 700-1000cal worth of cardio a week.

 

[blackdogdeek]

During what time frame do you eat the meals?

 

[z1ggy]

During what time frame do you eat the meals?

On a cut- 11am-7pm generally. On weekends, if I'm with the g/f, then usually 1pm-9/10pm.

I try reeeally hard to only eat for 8 or 9 hrs during a cut. Not even because I think meal timing makes that big of a difference, but because it helps me feel full, for longer. This just makes me less likely to over eat during my "eating hours".

During my bulk, I ate 7am-7pm.

 

[z1ggy]

Pictures of me about 15 mins ago. Kind of meh quality because I took them on my own. I'll try to remember to have the g/f take some, but I figured I'd do it now anyway just to have something.

Weight ~191lb, body fat, I'd guess around 17-18%

 

[z1ggy]

Never got the new pics taken, sorry. I'll have to just keep trying to get them over the course of time.

Almost end of week 2 here. I was sick last week which basically stalled any weight loss, and my diet mainly consisted of noodles, and soup.

Sitting right around 191 today. So far my DL has not suffered, which is good news. My bench has though and I may see a drop in it (hopefully not, I'll find out in a few hours). Here is what I am doing as of lifts and diet for now:

Monday- DL and heavy pull ups
Tuesday- Cardio or Hockey game
Weds- Bench press and Close Grip Bench Press
Thurs- Cardio
Fri - Squat and Hang Clean

Calories per day ~2050

You may notice there's no dedicated delt training. This is on purpose. I have two nagging injuries to both my biceps tendons (which insert in your shoulder) and over head pressing aggravates them. So, I'll fit in some lateral shoulder raises if I can on Friday, but I believe my bench press works my front delt sufficiently. Hang cleans and pull ups will work my back muscles sufficiently, too.

 

[Zivic]

Never got the new pics taken, sorry. I'll have to just keep trying to get them over the course of time.

Almost end of week 2 here. I was sick last week which basically stalled any weight loss, and my diet mainly consisted of noodles, and soup.

Sitting right around 191 today. So far my DL has not suffered, which is good news. My bench has though and I may see a drop in it (hopefully not, I'll find out in a few hours). Here is what I am doing as of lifts and diet for now:

Monday- DL and heavy pull ups
Tuesday- Cardio or Hockey game
Weds- Bench press and Close Grip Bench Press
Thurs- Cardio
Fri - Squat and Hang Clean

Calories per day ~2050

You may notice there's no dedicated delt training. This is on purpose. I have two nagging injuries to both my bicep tendons (which insert in your shoulder) and over head pressing aggravates them. So, I'll fit in some lateral shoulder raises if I can on Friday, but I believe my bench press works my front delt sufficiently. Hang cleans and pull ups will work my back muscles sufficiently, too.

if your biceps tendon is injured, you likely wouldn't be able to bench press.

 

[z1ggy]

if your biceps tendon is injured, you likely wouldn't be able to bench press.

The left one, it does actually hurt a little bit, it doesn't bug the right one. It's more of an ache but it goes away.

There's definitely some inflammation or something there, because I just can't do shoulder press with out pain. Also, my shoulder press hasn't gone up in... forever. I was still actively doing it every week up until about 2 months ago, and I just could not get past where I was. In fact, my overhead press was getting worse over time, while all other lifts went up.

I also get some clicking/popping type noise in the left one on shoulder presses, even when I use proper form (elbows in slightly). It's a sign that the joint is messed up in some way, I just don't know how. I definitely have impingement in both joints as my range of motion is terrible. I need to work on stretching them a little bit more, but I'm avoiding doing that lift for now. I was doing a modified shoulder press where I'd put an Olympic bar in the corner of two walls, put some weight on the end, and press it up. That ends up being basically an incline bench press, but it does activate the delts a little bit more (but still less an directly over head).

 

[z1ggy]

Edit: N/m, post no longer relevant.

Anyway, just got back from gym. Benched 190x5 for 4 sets, then failed on my 5th rep of my last set. So overall, bench hasn't really slowed because last week was 185x5 for 5 sets.

 

[Zivic]

The left one, it does actually hurt a little bit, it doesn't bug the right one. It's more of an ache but it goes away.

There's definitely some inflammation or something there, because I just can't do shoulder press with out pain. Also, my shoulder press hasn't gone up in... forever. I was still actively doing it every week up until about 2 months ago, and I just could not get past where I was. In fact, my overhead press was getting worse over time, while all other lifts went up.

I also get some clicking/popping type noise in the left one on shoulder presses, even when I use proper form (elbows in slightly). It's a sign that the joint is messed up in some way, I just don't know how. I definitely have impingement in both joints as my range of motion is terrible. I need to work on stretching them a little bit more, but I'm avoiding doing that lift for now. I was doing a modified shoulder press where I'd put an Olympic bar in the corner of two walls, put some weight on the end, and press it up. That ends up being basically an incline bench press, but it does activate the delts a little bit more (but still less an directly over head).

if you are having those kind of issues, just stop benching. If it feels good, fine, hammer away, but if you have issues, there are plenty of other lifts/movements that will target your chest just as well... some even better.

Get yourself a lacrosse ball and work the back side of your shoulders. Get into the terres muscles

 

[z1ggy]

if you are having those kind of issues, just stop benching. If it feels good, fine, hammer away, but if you have issues, there are plenty of other lifts/movements that will target your chest just as well... some even better.

Get yourself a lacrosse ball and work the back side of your shoulders. Get into the terres muscles

I need my g/f to do a full eval. of my shoulders to really see what's going on there.

I foam roll quite often to make sure my back doesn't tighten up on me. I'll roll on my side and get my teres major on both sides, and I also grab a hockey stick, lay down and press my arm toward the floor to stretch my chest/shoulder/lats.

The shoulders felt fine benching today. Left one is always a little more tight at first though.

 

[z1ggy]

End of week 3 approaching. Average weight by week as follows:

week 1 - 194.1
week 2 - 192.4
week 3 - 191.1 plus there's still 2 more days left in the week

 

[rga]

On March 6 - three weeks ago - you reported your weight at 191. Today you're still reporting 191. I know you said you are sitting at around 2050 calories, but are you sure? I know you had the same issue on the second or third page, and Koing mentioned that you need to really watch what you are eating and make appropriate changes if you aren't seeing the scale move. When you started this thread in June 2014, you were about four pounds lighter with a slightly lower body fat percentage (by your estimates). I hope you can really dial in yor diet and stay consistent so that you don't go another year without progress.

 

[z1ggy]

On March 6 - three weeks ago - you reported your weight at 191. Today you're still reporting 191. I know you said you are sitting at around 2050 calories, but are you sure? I know you had the same issue on the second or third page, and Koing mentioned that you need to really watch what you are eating and make appropriate changes if you aren't seeing the scale move. When you started this thread in June 2014, you were about four pounds lighter with a slightly lower body fat percentage (by your estimates). I hope you can really dial in yor diet and stay consistent so that you don't go another year without progress.

Working average my friend. Here's my weight every time I've recorded

week 1- 198.8,195.6, 193.2,191.8, 191
week 2- 193.6,191.2
week 3- 191.4,191.6,190.4

average weight as of today: 191.1

So, yeah in 2 weeks I've only dropped .6lb which is low. But, I was sick for 2 days and I definitely did not hit macros, calories or anything. Also, St. Paddy's day was a fail for me, but I tried to eat less over the next 3 days by taking out my rice each day, which cut a total of about 800 calories.

And.. It makes sense that in June of 2014 I was lighter. I just did a bulk. If I wasn't heavier now... I think that would be odd. I understand though, I don't want to spin my wheels. I gotta stop giving into peer pressure to drink with my friends who don't care about fitness, and when we hang out, just not drink or eat. The weekends have been what's held back any weight loss. Mon- Fri is easy because I have a set schedule. Saturday is the tough day because there's always a get together or something.

 

[z1ggy]

Ok so... Yesterday I was 187.6, and this morning 186.2. I think I'm losing too fast now, so I'm going to introduce 50 more calories back into the diet and see if that slows me down a touch.

Weekly averages have been 194, 192, 190, and now 187. Seven pound drop in just over 3 weeks is too fast, and I probably have lost, or am about to lose some hard earned muscle if I don't eat a bit more.

So, diet was 2050cal per day, now it's going up to 2150 for a few days, then I'll drop to 2100 and see where that lands me.

It' just so odd, because my strength hasn't suffered at all. I'm guessing my bench will probably stall out and maybe slowly rise, but DL and squat have gone up each week.

Overall, I feel and look better, and my belt on the usual loop is getting pretty loose. I just need to reel it in a bit so I don't burn off those sweet sweet gains I made over the winter.

 

[Davidpaul007]

I would not be overly concerned about dropping muscle unless your strength begins to suffer. Personally, I vote on ditching some activity (ahem, cardio). 7lbs in 3wks is quick.

 

[z1ggy]

I would not be overly concerned about dropping muscle unless your strength begins to suffer. Personally, I vote on ditching some activity (ahem, cardio). 7lbs in 3wks is quick.

Thing is, I have only done "real" cardio (elliptical) once so far! All my other cardio has been hockey, which.. really isn't an anaerobic activity, so I'm probably not even burning fat while playing.

Yeah, I'm not truly concerned yet, because I seem to be getting slightly stronger each week. But yeah, last time I cut, according to my excel sheet, my first few weekly averages for weight was: 188.7, 187.7, 186.4 186.2. Looking back though, I was doing one reefed day per week (now I'm not.. maybe a small one every other week), so my weekly calorie average was 2200, then I went down to 2150 after end of week 4... but then only lost 2lb more for the remaining 6 weeks. I must have been over eating and doing a bad job tracking. This time around, I'm tracking daily, and doing a better job at not indulging in bad food with friends on weekend.

So David...You think I'm okay so far?