TorqueGTR04
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Hey All,
I've been really intrigued by the results I've seen from people following Martin Berkhan's LeanGains system, as well as his Reverse Pyramid Training method. Going to give this a try starting towards the end of May to see how it works for me, and if it ends up being a lifestyle I can adapt to long term. I've come up with a plan and would like to get some feedback on it, hopefully from people who have had some experience with LG.
Main goal is to recomp as I get closer to my October wedding. I am/will be around 10-12% BF when starting in May and would love to get down towards 8% or so while maintaining LBM and hopefully increasing strength a bit through the Reverse Pyramid Training.
Current Stats
Bodyweight: 190
BF%: 12%
LBM: 167lb
Height: 5ft 11
Age: 21
Planned Diet
Workout Days
Protein = 260g (about 1.5+ g/lb LBM)
Carbs = 400g
Fat = 60g
Calories = 3,100-3,200 (+20% maintenance)
Off Days
Protein = 260g
Carbs = 100g
Fat = 80g
Calories = 2,100-2,200 (-20% maintenance)
Workout
Monday
Deadlift - 3 sets RPT (4-6 reps)
Chin Ups - 3 sets RPT (4-6 reps)
Pendlay Row - 3x6
BB Curl - 3x6
Shrugs - 2x8
Rear Shrugs - 2x8
Wednesday
Bench - 3 sets RPT (4-6)
Dips - 3 sets RPT (4-6)
Incline DB Press - 3x8
Rope Tri Extension - 3x8
Lateral Raise - 2x8
Rear Delt Raise - 2x8
Friday
Squat - 3 sets RPT (4-6)
RDL - 3x10
Extension - 2x10
Leg Curl - 2x10
Standing Calves - 2x8
Seated Calves - 2x8
Cardio
No plan yet, want to do some on off days before work. Any suggestions?
Feeding Window/Workout Timing
Fast 10pm-2pm
First Meal: 2pm
Workout: 5:30pm
Feast: 7:00pm
Last meal/bed by 10pm
Work day will be 7am-5pm.
Any thoughts on adjustments to make?
I've been really intrigued by the results I've seen from people following Martin Berkhan's LeanGains system, as well as his Reverse Pyramid Training method. Going to give this a try starting towards the end of May to see how it works for me, and if it ends up being a lifestyle I can adapt to long term. I've come up with a plan and would like to get some feedback on it, hopefully from people who have had some experience with LG.
Main goal is to recomp as I get closer to my October wedding. I am/will be around 10-12% BF when starting in May and would love to get down towards 8% or so while maintaining LBM and hopefully increasing strength a bit through the Reverse Pyramid Training.
Current Stats
Bodyweight: 190
BF%: 12%
LBM: 167lb
Height: 5ft 11
Age: 21
Planned Diet
Workout Days
Protein = 260g (about 1.5+ g/lb LBM)
Carbs = 400g
Fat = 60g
Calories = 3,100-3,200 (+20% maintenance)
Off Days
Protein = 260g
Carbs = 100g
Fat = 80g
Calories = 2,100-2,200 (-20% maintenance)
Workout
Monday
Deadlift - 3 sets RPT (4-6 reps)
Chin Ups - 3 sets RPT (4-6 reps)
Pendlay Row - 3x6
BB Curl - 3x6
Shrugs - 2x8
Rear Shrugs - 2x8
Wednesday
Bench - 3 sets RPT (4-6)
Dips - 3 sets RPT (4-6)
Incline DB Press - 3x8
Rope Tri Extension - 3x8
Lateral Raise - 2x8
Rear Delt Raise - 2x8
Friday
Squat - 3 sets RPT (4-6)
RDL - 3x10
Extension - 2x10
Leg Curl - 2x10
Standing Calves - 2x8
Seated Calves - 2x8
Cardio
No plan yet, want to do some on off days before work. Any suggestions?
Feeding Window/Workout Timing
Fast 10pm-2pm
First Meal: 2pm
Workout: 5:30pm
Feast: 7:00pm
Last meal/bed by 10pm
Work day will be 7am-5pm.
Any thoughts on adjustments to make?
