Need help leaning out

[oufinny]

Has anyone had good results with the Lean Gains method for losing weight?

Intermittent fasting diet for fat loss, muscle gain and health

It sounds reasonable, as I know the body can absorb more food postworkout; but it really goes against what you read everywhere about carbs at night causing more fat storage and decreased GH output.

I do this and it is quite effective.

 

[Hubauer]

I do this and it is quite effective.

What kind of macro split do you use for it?

That's about the only thing that guy doesn't cover on his site. I think he's intentionally being vague since he's working on a book.

 

[krustus]

i agree about leangains site being a little all over the place... but once you get the hang off how to do it it does make dieting easier.

here is a link to a good read explaining intermitent fasting

www.precisionnutrition.com/intermittent-fasting

 

[Hubauer]

i agree about leangains site being a little all over the place... but once you get the hang off how to do it it does make dieting easier.

here is a link to a good read explaining intermitent fasting[/URL]

holy crap! there's an entire book there for free! thanks brah, think I'll give it look

 

[krustus]

it's really a pretty short read though and really thorough i thought....

 

[Thee_One]

i agree about leangains site being a little all over the place... but once you get the hang off how to do it it does make dieting easier.

here is a link to a good read explaining intermitent fasting

www.precisionnutrition.com/intermittent-fasting

Great Link Thanks!!!

 

[Hubauer]

Yesterday's workout: moderate weight, just prepping for a power day tomorrow
All 2x6-12

Calf Press
Incline DB Press
Wide Grip Pulldown
Chest Dips
Underhand BB Rows
Leg Extension
Squat
Stiff Leg Deadlifts
DB Lateral Raise
EZ Bar Curls
Tricep Pressdown

 

[Hubauer]

Saturday: POWER WORKOUT
I had a great carb load and was stronger on every lift compared to last week!
Each exercise had several warm-ups and one working set.

Calf Press
Incline DB Press
Weighted pull-ups
Floor press
Underhand BB Rows
Leg Extension
Full ROM squats
Heavy partial squats
Stiff Leg Deadlifts/ Shrugs
DB Lateral Raise
EZ Bar Curls
Overhead DB extension (triceps)

 

[Hubauer]

Depletion workouts Mon and Tues, and they worked because I am DEPLETED! I usually feel kinda crappy just from being low on carbs, but I'm alot more tired than usual. I've been really strict for 10 weeks, so I think I'm taking next week off and just eating at maintenance.

 

[Mooksman]

I just finished 4 weeks on ud2.0. I'm at 11% bf. wanted to get to 10 but I'm taking a break for about 3 weeks because I have a real hectic schedule coming up. The diet is compete misery and I'm not positive I'll be going back on it. I'm thinking leangains maybe a little more user friendly. I'm not competing so I need something balanced. On ud 2.0 I lost about 2.5-3% bf in a month. But I'm also running test tren and gh

 

[Hubauer]

I just finished 4 weeks on ud2.0. I'm at 11% bf. wanted to get to 10 but I'm taking a break for about 3 weeks because I have a real hectic schedule coming up. The diet is compete misery and I'm not positive I'll be going back on it. I'm thinking leangains maybe a little more user friendly. I'm not competing so I need something balanced. On ud 2.0 I lost about 2.5-3% bf in a month. But I'm also running test tren and gh

I usually don't mind going low cal/ low carb for the week because I love carb loading over the weekend, but I have officially shut down. Might give the leangains a try.

How long are you running the tren? I'm seriously thinking about adding gear to my diet soon.

 

[Mooksman]

Tren 8 weeks and test for 10.

 

[Hubauer]

Yesterday's workout: moderate weight, just prepping for a power day tomorrow
All 2x6-12

Calf Press
Incline DB Press
Wide Grip Pulldown
Chest Dips
Underhand BB Rows
Leg Extension
Squat
Stiff Leg Deadlifts
DB Lateral Raise
EZ Bar Curls
Tricep Pressdown

 

[Hubauer]

Figured you guys might want to see my calories.

Monday - Wednesday
1500 cal - 200g or more P/ 50g C/ 55g F

Thursday AM
1100 cal - 150g or more P/ 37g C/ 40g F

Thursday PM - Friday (CARB LOAD )
500000000 cal - 250g P/ 1000-1200g C/ minimal fats

Saturday
2600 cal - 200g P/ 330g C/ 55g F

Sunday
2100 cal - 200g P/ 200g C/ 55g F

 

[Hubauer]

Power workout: 1-2 warm up sets with one working set
Calf Press
Incline DB Press
Weighted pull-ups
Weighted Dips
Underhand BB Rows
Leg Extension
Full ROM squats
Heavy partial squats
Stiff Leg Deadlifts/ Shrugs
DB Lateral Raise
EZ Bar Curls
Overhead BB extension (triceps)

No weight loss this week, but I feel leaner, can see more veins in my arms, and was stronger this week on most of my lifts. I think that's a pretty good sign I'm recomping.

On a side note, my cut is about to get a major boost as I won some
HALO EXTREME
in the October IML Contest!!!!!!!!!! Big thanks to Iron Magazine Labs, and I hope to keep a really good diet/picture log here so you guys can check it out. Will probably take a couple weeks to start it, just to figure out optimal dose and get some PCT.

 

[Hubauer]

Alright guys, I'm starting my IML Halo Extreme soon, wondering if you guys know what would be good for PCT. I've spent awhile reading threads on here and other boards, but 99% of the threads are "Hey guys, I'm 18 and I've been lifting for 2 months, so I'm ready to start H-drol but I'm only going to use OTC supps for PCT..." Retards.

Anyways, from what I can tell, the consensus is using a SERM at a reasonable dose then tapering. Usually Nolva 20/20/10/10, but I used Clomid when I ran Test C and had good results with it. Would Clomid 50/50/25/25 work? I used a higher dose on my first cycle, but from what I read I would assume that a 6 week run of H-drol would not be as suppressive as 10 weeks of Test C.

I know I don't need an AI since halo doesn't aromatize, but I do have extra Aromasin from my Test C cycle just in case I get really bloated or something. Any input is appreciated!

 

[Hubauer]

Still taking some time off...
And by time off I mean keeping my calories under maintenance, but increasing my fats quite a bit.

If anyone knows the answer to this, I would sure appreciate it:
Is there any benefit to doing cardio as opposed to just running more of a calorie deficit?
E.g. Is burning 500cal with cardio the same as dropping 500cal off my diet?

 

[Thee_One]

Still taking some time off...
And by time off I mean keeping my calories under maintenance, but increasing my fats quite a bit.

If anyone knows the answer to this, I would sure appreciate it:
Is there any benefit to doing cardio as opposed to just running more of a calorie deficit?
E.g. Is burning 500cal with cardio the same as dropping 500cal off my diet?

It's the same in the end. DO what's more comfortable for you.


But I will say this, Cardio is good for you.

Get's the blood flowing to all parts of your body.
Shoves nutrients into the muscles, skin, etc etc

Also will help your endurance and make you feel better IMO.

 

[Hubauer]

It's the same in the end. DO what's more comfortable for you.


But I will say this, Cardio is good for you.

Get's the blood flowing to all parts of your body.
Shoves nutrients into the muscles, skin, etc etc

Also will help your endurance and make you feel better IMO.

Thanks man. I'll rep you when I can, it says I have to rep someone else before repping you again.

 

[Hubauer]

Well, I'm pretty fucking sick of dieting and busting my ass and not seeing any results. Thanks for the 3-4 comments guys.

If anyone on here does online personal training that includes a diet and routine, hit me up with a PM. I can send money via WU or something like that

 

[Thee_One]

Dude, how long has it been since you started?
This thread is only a few weeks old.
You can't expect miracles over night.

No results?
How? on the scale, in the mirror, strength wise?

Details dude. Don't get too frustrated.
Try not to micromanage too much.
Don't look at the mirror everyday.

Try taking pictures once a week and measure your progress that way.

 

[Thee_One]

If you're cutting, you might consider dropping your workload a little in the gym.
You had a good number of exercises up there I see.
How much time does a workout usually run for you?

 

[Hubauer]

Dude, how long has it been since you started?
This thread is only a few weeks old.
You can't expect miracles over night.

No results?
How? on the scale, in the mirror, strength wise?

Details dude. Don't get too frustrated.
Try not to micromanage too much.
Don't look at the mirror everyday.

Try taking pictures once a week and measure your progress that way.

Started a bit over 3 months ago.

No results according to the mirror... I've dropped 5-6lbs but I think it's just water weight because I can gain alot of it back if I have a high carb day. My strength hasn't decreased so I guess that's a positive, but it hasn't increased either.

The once a week thing does sound like a good idea.

If you're cutting, you might consider dropping your workload a little in the gym.
You had a good number of exercises up there I see.
How much time does a workout usually run for you?

It usually takes me an hour in the gym, but they are some pretty dense workouts. I'm trying to stick to the Ultimate Diet 2.0 exactly, but maybe I would be better off going with a less extreme plan.

 

[krustus]

3 months = 12 weeks 6 pounds is 1/2 pound a week. so that is not so bad.

i dropped 20 lbs slowly over the course of 8-10 months. still not as lean as i would like, but i'm taking a little break right now. just stay the course being lean and in shape is a lifestyle more than a just a process.

unless you are very lucky genetically you have to make it a lifestyle.

that being said IF leangains style seems to be the easiest way for me to maintain the lifestyle.

calories in vs. calories out. if you are currently doing IF leangains. try a 24hr fast once a week or up your fast to 20hrs twice a week.

the 24hr is not that hard just eat your lunch or supper and don't eat until that same time the next day. you'll be asleep a lot of that time.

good luck ..just keep at it, adjust your plan as needed.

 

[Thee_One]

Started a bit over 3 months ago.

No results according to the mirror... I've dropped 5-6lbs but I think it's just water weight because I can gain alot of it back if I have a high carb day. My strength hasn't decreased so I guess that's a positive, but it hasn't increased either.

The once a week thing does sound like a good idea.

...................

It usually takes me an hour in the gym, but they are some pretty dense workouts. I'm trying to stick to the Ultimate Diet 2.0 exactly, but maybe I would be better off going with a less extreme plan.

An hour of time is fine.

Trust me when I say, looking at yourself in the mirror is a terrible way to gauge effectiveness, unless you're obese.

Take pictures with a cam, like I said. It will tell you the real story.

You can upload them all to one folder by date, and just look at them like a slideshow. This will really help pinpoint improvements etc.


ALSO what Krustus said about lean living being a lifestyle is so true.

I dieted for YEARS before finally breaking down and telling myself
Look, you just gotta do it. You can't look at this as a part time gig.
You gotta setup your lifestyle and food habits and Energy expenditures in a manner that will allow you to do it indefinitely.

5 years ago I was still eating frozen foods, canned foods (whole meals) etc.
And wondered why I barely saw results.

Today when I go grocery shopping, 70% of what I buy is meats.

It is what it is.
You literally are what you eat.

I fry pretty much all my meats in one big wok-looking frying pan.
Simple and easy, just cook 'til done.
I like to throw pepper, garlic powder, onion powder, basil etc on all my meats.
And on chicken and fish I also use lemon-pepper seasoning.

Keep several food containers and zip-locks on hand at all times.



It's definitely a transition. But if you just take it step by step, you'll end up where you want to be for sure.

 

[Hubauer]

Good words of wisdom. Thanks man

Workout and diet update: Started my Halo Extreme this week, going to take 50mg/day for a couple of days to see if I find any sides, then kick it up to 75mg/day.

Due to traveling, I can't start the UD2.0 this week. So I'm just doing some basic heavy lifting this week and getting in cardio when I can.

 

[sosc]

You have a lot written on this thread; I'm having
a bit of trouble taking it all in.

Generally speaking the best thing that can be done
is keep accurate records, analyze thoughtfully,
and follow your goals.

<-[-]

 

[Hubauer]

You have a lot written on this thread; I'm having
a bit of trouble taking it all in.

I thought about that the other day... it would be hard to pick up on where I'm at unless someone had followed my log from the beginning.

So now I'm really just hoping for words of wisdom on dieting. Anyways, thanks for the reply man.

 

[Hubauer]

End of week 2 on Halo Extreme: no noticeable effect yet, but I was kinda banking on it taking 2-3 weeks to kick in. On a positive note, I haven't experienced any sides yet.

Taking 75mg/day, I'll update you guys with any changes. Also, I'll probably do before and after pictures

 

[Thee_One]

End of week 2 on Halo Extreme: no noticeable effect yet, but I was kinda banking on it taking 2-3 weeks to kick in. On a positive note, I haven't experienced any sides yet.

Taking 75mg/day, I'll update you guys with any changes. Also, I'll probably do before and after pictures