Please review my LeanGains diet plan

  1. Please review my LeanGains diet plan

    Hi guys!

    In the past I used the Atkins diet with good success, getting from 103kg to 70kg. After a while of not paying attention to what I was eating, I got back to about 82kg. I recently embarked in a low carb "journey" and it got me back to 77 kg. However, I'd like to lose weight in a slightly more intelligent way now, and keep as much of the muscle mass as possible. After reading a bit on Martin Berkhan's website, and on Andy Morgan's website, I have devised for myself a program where I eat around 2g of protein/kg. Currently, I weight 77kg and I'd like to reach 70kg in as fast as possible ( while maintaining muscle mass ). I thought that continuing with a keto diet could be the way to do it.
    Here's what I plan on eating:

    600g chicken breast ... 124.8 g protein ... 55.2g fat ... 1032 cal ... 0 carbs
    400g broccoli ... 11.2 g protein ... 1.6 fat ... 136 cal ... 6.6 carbs
    100g blue cheese ... 20 g protein ... 28.6 fat ... 341 cal ... 0.7 carbs
    TOTAL: 156 g protein ... 85.4 fat ... 27.1 carbs ... 1509 cal

    So, from my understanding, I should be in a ketogenic state most of the diet, since I'm limiting the carb consumption under 30g.
    Getting bored of the same meal is not an issue.

    As far as training goes, I'm currently doing the StrongLifts 5x5 program. I also usually walk to work in the morning ( a 4km walk ), I usually walk back too, and in the evening I sometimes go for a 5km walk too.

    Please tell me what you think of my plan. Thank you very much for taking the time to read this!

  2. Um nutritionally you are not going to get all your micros.
    Quote Originally Posted by csa2179 View Post
    Pin the kittens with the tren, then attack the judges with the kittens, uppity bastards

  3. what about from the viewpoint of losing fat with minimum amount of muscle loss?

  4. 1509 calories is rather low unless you have the metabolism of a midget.
    Quote Originally Posted by csa2179 View Post
    Pin the kittens with the tren, then attack the judges with the kittens, uppity bastards

  5. The calculator at , calculated my BMR at 1669, and total daily energy expenditure at 2294 cals. Settings were lightly active, 162cm and 77kg. I went for the "Faster weight loss" preset, which suggest a 30% decrease in calories consumed.



Similar Forum Threads

  1. Leangains diet
    By rsnake21 in forum Weight Loss
    Replies: 2
    Last Post: 04-05-2012, 08:47 PM
  2. Who's on the LeanGains diet?
    By Whacked in forum Supplements
    Replies: 8
    Last Post: 03-27-2012, 06:01 PM
  3. Taking the LeanGains Dive - Need Feedback on Plan
    By Doberman13 in forum Nutrition / Health
    Replies: 9
    Last Post: 07-19-2011, 11:50 AM
  4. LeanGains Diet Plan and Questions
    By T50 in forum Nutrition / Health
    Replies: 12
    Last Post: 07-18-2011, 06:24 AM
  5. JD's Quest To Succes! LeanGains Diet
    By JudgementDay in forum Supplement Logs
    Replies: 399
    Last Post: 06-28-2011, 11:30 AM
Log in
Log in