Need help leaning out

[Hubauer]

Hey guys, I really wanted to start a log to keep myself motivated and get some feedback, so here it is. I ran a bulk cycle at the beginning of the summer, so now I would like to lean out. Any comments on my diet and routine would be greatly appreciated!

Weight: 200 (this is on my home scale, so that’s what I go off, on a good scale I was 205)

Diet:
- Starting with really high carbs and progressively decreasing. My maintenance calories are 3500/day, so I started with 3000/day.
- 350g carbs/ 225g protein/ 75g fat per day
- my plan right now is, as my weight loss slows, I will drop 50g of carbs and add 10g of protein (160cal drop),and I might do this 2-3 times; fats will probably stay the same throughout
- supplements: clenbuterol 2wk on/2wk off, creatine, whey protein, omega-3s

Routine: 3x10, if I don’t have enough time to finish everything, accessory lifts and arms are 2x10
- Mon: Lats/Traps/Biceps
- Wed: Chest/Shoulders/Triceps
- Fri: Legs/Calves
- Cardio: 15 min of moderate intensity cardio after each workout, will increase cardio whenever fat loss slows

As a side note, I have tried PSMF and UD2.0, but I’ve found my body shuts down HARD on really low carb diets. I think it’s just because I have little muscle mass and a pretty fast metabolism. Anyways, if I can lean out a little bit with the above plan, I really want to give UD2.0 another shot.

 

[Hubauer]

Lats/Traps/Biceps today
Wide Grip Pulldown
220x6
200x10
200x8
DB Lateral Raise
30x8
30x8
20x12
DB Row
80x8
70x10
BB Shrug
300x8
300x6
210x12
Rear Delt machine
12 plates (not sure how much)x10
12 plates x10
DB Curl
50x6
40x8
Reverse Curl
80x8
60x8
Close Grip Preacher Curl
60x10
60x8

Cardio: 20min at moderate pace on the stationary bike

 

[Hubauer]

Chest/Shoulders/Triceps
Bench Press
230x6,2
210x8
190x8

Incline DB Press
75x10
75x8

Chest Dips
BWx10
BWx8

Military Press
120x8
120x8
120x6

Skullcrushers
80x10
80x8
70x10

Cable Kickbacks
3 plates (20lbs I think)x10
3 platesx8

Cardio: 20min incline fast walk on treadmill

 

[Hubauer]

Yesterday: Legs/Calves
Squat
260x8
240x6, 2
210x10

Hamstring Curl
20 plates(around 150lbs)x10
20x8
19x10

Leg Extension
20 plates(around 200lbs)x10
20x10

Back Extension (holding a plate weight)
45x8
45x8

Hip Adductors
13 plates (around 100lbs)x10
13x10

Hip abductors
13 plates (around 100lbs)x10
13x10

Standing Calf Raise (on Smith)
285x10
285x7
200x15 (really good pump set)

Calf Press (on horizontal leg press)
420x8
400x8

Cardio: 20min on stationary bike

 

[Hubauer]

End of Week 3:
- down from 200 to 195, so I'm losing about 1.6lbs per week; sounds about like what it should be
- keeping my strength up pretty good, but lifting gets really boring really fast when you barely progress
- I adjusted my calories to add in some more fats, just makes me feel fuller
335g carbs/ 225g protein/ 83g fat
I might not hit all of those right on the dot, but I do stay within 3000cal or under
- been on clen for 2wk, dropping it for 2wk to give my receptors a vacation

 

[Hubauer]

Lats/Traps/Biceps today
Wide Grip Pulldown (weights from last time are not correct)
200x7,1
190x8
190x8

DB Lateral Raise
30x8
30x8
20x12

Machine Row
12 plates x8
11plates x10

BB Shrug
300x10
300x8
260x12

Cable Rear Delt
20x10
30x8

DB Curl
45x6
40x8
35x8

Reverse Curl
70x10
70x8

Close Grip Preacher Curl
60x10
60x8

Cardio: 20min at moderate pace on treadmill

 

[Hubauer]

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.

 

[jagbender]

I am doing a similar program

usually fast till 10 Am or after cardio or workout 1300

it seems to be working!

 

[Hubauer]

I am doing a similar program

usually fast till 10 Am or after cardio or workout 1300

it seems to be working!

I think I'm going to give it a shot. I don't think it could really hurt anything as long as I stay within my calorie limit.

Today's Workout: sucked balls
Chest/Shoulders/Triceps
Bench Press
230x6
210x8
210x5,3

Incline DB Press
80x8
75x8

Chest Machine Flyes
120x10
100x10

Military Press - some retarded variation my friend thought up, we did em in a power rack and let the bar stop on the safety catches at the bottom to kill any momentum. then we did 2 drop sets of this:
120x6
110x6
110x4
100x4
90x3
80x3


Skullcrushers
80x10
80x8
70x10

Cable Kickbacks
3 platesx10
3 platesx10

 

[jagbender]

It works for me I get hungry if I eat early so the later the better. Some days I ride 15 miles @ noon then eat. other days I have a shake @ 10 AM

usually have a pretty decent sized supper and stay satisfied. overall I stay pretty low on carbs though mnost come from Spinach and greens which most don;t count anyway I average 80 g total and about 30-40 of that is fiber.

 

[Hubauer]

overall I stay pretty low on carbs though mnost come from Spinach and greens which most don;t count anyway I average 80 g total and about 30-40 of that is fiber.

Well... my metabolism runs at about 100mph, so right now I'm eating from 300-350g of carbs per day and still losing fat. So I'm going to give it a shot, maybe just one meal or some protein before lifting.

 

[Hubauer]

I'm changing my split next week, still using the same exercises and volume. Since I'm doing quads on monday, I decided to give them the day off. Killed my hams though

Hamstring curls
20 plates (around 150)x10
20 plates x8
18 plates x10

Stiff leg deadlifts
260x8 (just to test the waters... haven't done these in a while)
300x8
300x6

Standing Single Leg Curl
5 plates (around 45lbs) x10
5 plates x8

Calf Press (on horizontal leg press)
420x10
420x8
420x8

Standing Calf Raise (on Smith)
285x8
285x8

Cardio: 20min on stationary bike

 

[jagbender]

Well... my metabolism runs at about 100mph, so right now I'm eating from 300-350g of carbs per day and still losing fat. So I'm going to give it a shot, maybe just one meal or some protein before lifting.

I cannot lose fat with that many carbs daily. Jsut different body chemistry i guess.

 

[Hubauer]

Start of my 5th week cutting, didn't lose any last week so I think I'm going to drop my calories just a tad. Macros: 280g carbs/250g protein/ 80g fat

Today's Workout:
DB Bench Press
100x8
100x6
90x8

Incline Bench Press
170x10
170x8
170x7

Leg Extension
21 plates (around 220lbs)x10
21x8
21x8

Leg Press
18 plates (I think it's a bit over 500)x8
18 plates x8
18 plates x6

Cardio: 20min incline fast walking

 

[Hubauer]

Today - Back/Hamstrings
Neutral Grip Pulldown
190x8
190x8
180x8

Bent over row
210x6
210x6 (form was really bad)
180x8 (better)

Hamstring curls
21 plates x8
20 plates x8
20 plates x8

Stiff leg deadlifts
300x8
210x10
210x10
->didn't kill these because I wanted to save some juice for cardio

Seated DB Shrug
100x8
100x6
90x10

Cardio: 5K run

 

[Hubauer]

Update: I'm not really sure if I've lost bodyfat, I kind of just feel like I'm fluctuating my body water. I've added some pictures, and to be honest I'm probably somewhere from 14-15% bf. Any advice on how to get down to 10%?
I'm willing to do keto, PSMF, or whatever, but at the moment I have pretty much been focused on retaining what little muscle I have.

Macros: 280g carbs/250g protein/ 80g fat
Calories: 2800

 

[HH25]

What has worked for me in the past is eating low carb. I was only eating 20carbs a day. The fat just melted off, in the first month i lost 17 pounds. When you do that your body goes in ketosis and instead of using those carbs you normally put in your body, It substitutes your fat instead. Good Luck bro

 

[Hubauer]

bump

 

[Hubauer]

What has worked for me in the past is eating low carb. I was only eating 20carbs a day. The fat just melted off, in the first month i lost 17 pounds. When you do that your body goes in ketosis and instead of using those carbs you normally put in your body, It substitutes your fat instead. Good Luck bro

Thanks for the input man. I didn't want to go no-carb unless I had to, but that looks like the direction I'm headed.

 

[Hubauer]

Yesterday's workout
Today's Workout:
DB Bench Press (less weight than last week, but with flawless form)
90x10
90x8
90x8

Incline Bench Press
210x6
170x8
170x8

Leg Extension
21 plates (around 220lbs)x10
21x8
21x8

Leg Press
18 plates (I think it's a bit over 500)x10
18 plates x8
single leg press with 9 plates x8

Dropped a bit more carbs out of my diet since I'm not really going to have time to do cardio this week, hoping to start UD2.0 soon.

 

[Mooksman]

Run ultimate diet 2.0. Carb cycling diet.

 

[mapanoy]

try to find buddy who share the same passion. it will make you motivated.

 

[Hubauer]

try to find buddy who share the same passion. it will make you motivated.

I'm working out with a friend that says he is trying to lean out also, but I always catch him eating crap like ice cream and pizza. haha

I'm extremely self-motivated, I just don't have my diet and training really figured out yet. I can usually stick to something pretty well as long as I have a plan.

 

[Hubauer]

Last week was insane, so I just had a couple quick workouts. Better than not going...
Back day: 2 sets of each
Neutral Grip Pulldown

Bent over row

Hamstring curls

Stiff leg deadlifts

Seated DB Shrug

Extras Day: 2 sets of each
DB shoulder press
Calf Press
DB Lateral Raise
Overhead EZ Bar Extension
EZ Bar Curl
One arm tricep pressdowns
DB Hammer curls

That's it for last week, starting UD2.0 tomorrow. I'm running some clen along with my diet, so I'm really interested to see how I do as far as fat loss. Last time I did UD2.0, I lost a decent amount of fat with just caffeine.

 

[Hubauer]

Started UD2.0 yesterday, and it's as vicious as ever.
Calories for depletion: 1500, over 200g protein, less than 70g carbs (usually 50g/day), about 45g fat

Monday - Depletion
Just about everything is 3 sets of 15-20, and you do two entire rounds of the workout. Which, by the way, is brutal on almost no carbs.
Incline DB Press
Wide Pulldown
Leg Press
EZ Bar Curl
Hamstring Curl
Tricep Overhead Extension
Calf Press
DB Lateral Raise

Tuesday - Depletion
Machine Chest Press
DB Row
Leg Press
DB Hammer Curl
Hamstring Curl
Tricep Pushdown
Calf Press
DB Lateral Raise

 

[D-bolical]

Hm

 

[Hubauer]

Hm

Good point.

 

[Hubauer]

Didn't post my workouts from last thursday and saturday, but I'll post 'em this week. Thursday is really just a workout to start the carb load, and saturday is POWER DAY. Fun stuff. This week:

Monday - Depletion
3 sets of 15-20, 2 rounds
Incline DB Press
Wide Pulldown
Leg Press
EZ Bar Curl
Hamstring Curl
Tricep Overhead Extension
Calf Press
DB Lateral Raise

Tuesday - Depletion
3 sets of 15-20, 2 rounds
Machine Chest Press
DB Row
Leg Press
DB Hammer Curl
Hamstring Curl
Tricep Pushdown
Calf Press
DB Lateral Raise

 

[Thee_One]

Started UD2.0 yesterday, and it's as vicious as ever.
Calories for depletion: 1500, over 200g protein, less than 70g carbs (usually 50g/day), about 45g fat

Monday - Depletion
Just about everything is 3 sets of 15-20, and you do two entire rounds of the workout. Which, by the way, is brutal on almost no carbs.
Incline DB Press
Wide Pulldown
Leg Press
EZ Bar Curl
Hamstring Curl
Tricep Overhead Extension
Calf Press
DB Lateral Raise

Tuesday - Depletion
Machine Chest Press
DB Row
Leg Press
DB Hammer Curl
Hamstring Curl
Tricep Pushdown
Calf Press
DB Lateral Raise

Fat intake is really low for a man your size. You're testosterone will take a hit at this rate.

Grab a large bag of almonds and take them with you to work.
Chomp on them through the day to get extra fats (from omega 3's no less..)

 

[Hubauer]

Fat intake is really low for a man your size. You're testosterone will take a hit at this rate.

I probably should have gone into more detail to explain... fats are only low for a couple days to drop overall calories. I don't completely agree with this, but I'm trying to follow this book 100%. Plus, I get about 5000 cal over a 30 hour carb load, so I guess I shouldn't complain.