Day 15 - Lower Body
Todays lift so far, and a mid week weight update.
First I want to just update you all on my current physique status. I weight myself this morning fasted and was 200 on the dot. Yesterday was a Burn day. So you can imagine I dropped some weight. I am going to weigh myself tomorrow morning after a Growth day and see what the difference is. I imagine a decent fluctuation. I am noticeably leaner to me anyway and I am thinking I will probably add 1.5-3 lbs today. I think since the weight will swing both ways I will just go with the median weight and call that my normal weight. Either way 200 and looking leaner still puts me around 1.5 lbs of LBM gained in 15 days. To give you an idea of what my intake looked like yesterday here is what I ate yesterday. I wanted to get in an earlier feeding if possible but work got in the way so I burned fat for a little longer. I would have loved to get in another 600-800 cals in but that just means I have some extra to toss on for my growth day today.
I fasted until 6:45 PM then I ate
8.5 oz lean pork loin 50 p, 6 f 0 c
8 oz chicken breast 48 p, 3 f 0 c
1 cup fat free cottage cheese 30 p, 0 f, 10 c
1/2 cup of ranch style beans 6 p , 2.5 f, 20 c
1 oz of almonds 6 p, 15 f, 6 carbs
140 grams Protein - 560 cals
26.5 grams Fat 238.5 cals
36 carbs - 144 - was not trying to be low intentionally but protein was the focus and then I was just too full to add in whole food carbs.
Cals for the day 942.5
60% protien 25% fat, 15% carbs
Well this morning I went with 2 scoops of Wyked, I really like the added energy between 1.5 and 2 scoops. So I think for the most part during the remainder of the log I will be using 2 scoops on lifting days and probably 1 for cardio. I actually found that I really still wanted to work out after my leg pressing this morning. However I have to save that for my Dead Lifts tonight. I will be going into new territory for my 20 reps. I am going to continue with the adding 10 lbs this week which will put me at 325 for my set of 20. That is gonna be a beast!
Leg Press - 4p, 12p, 14p +60 lbs, 16 plates =
765lbs x12 - this actually seemed like it may have been easier than last week or exactly the same but definitely was not harder to perform. Last week I stopped at 735 which was the first real work set for this one. A 30 lb increase on the lift did not feel any harder. Now I did say before that I was not reaching my max for the rep range yet. However I don't really feel I got any closer to it this week as far as effort to complete the set goes.
Calve Machine - 250, 300 Still not challenging but feels good to get blood into them. Although my calves are a tiny bit sore from running outside yesterday at lunch. Have only been walking or occasionally doing some hill sprints so actual running for a distance was a new challenge.
Speaking of running. My calves and tibial muscle were both getting pretty pumped up during my run. Almost unnaturally so. I thought I might actually end up with a "calve pump" but it subsided when I stopped and walked it out so I kind of doubt that it was a calve pump. However it is definitely worth mentioning. If I get that feeling any where near my lower back with the high rep deads tonight I will be able to give a better assessment of if it was just a pump or an actual side effect.
pretty much my thoughts also. life is too f'ing short-you have to live a little.:saevilw:
AMEN! I am done trying to prove I can deny myself things that I want if I don't have to do so. If I can build a muscular and lean physique while
HAVING MY CAKE, AND EATING IT TOO, THEN THAT IS EXACTLY WHAT I AM GOING TO DO! Not to do so would make me seem just a little bit :fool2: :fool2: :fool2:.
I think more than anything you can shorten your heavy prep period.. I have used lean gains to get to about 7% (I have dropped more since last pics) and will continue to use it till I plateau and I don't even know if that will ever happen but I have the time to find out. My instinct is that a couple small adjustments in this diet will pretty much take me all they way. The last 3 weeks I will eat very clean.
For sure. Heck I think you will even have enough time while down below 7% to do several practice runs on peak week while you are lean enough to truly fine tune the process.
Kleen my man....you are becoming quite the celebrity here at AM with helping make Lean Gains take off and become the diet of choice for so many. There are Lean gains logs blowing up all over the place...and for very good reason too!! It works!!
Well I just brought it out into the open a little bit more. That is all I can take credit for really. I am definitely pleased that people hold my opinion in high enough regard to give this a shot when it goes against everything we have been told regarding nutrition. That means quite a bit to me. However I just got excited and screamed about it from the roof tops. I am definitely happy that others are taking the chance with it and finding success with it. ssbackwardss has a log that I am definitely going to keep an eye on. He eats very clean and is already nice and lean and is using Lean Gains to add LBM now.