I have not closely tracked my macronutrient or caloric intake since leaving California 5 years ago – I’ve just been kinda winging it, loosely following “dirty KETO” when I’m motivated, but eating a typical American/modern diet when I’m stressed and/or unmotivated … the results? 30 pound weight gain and a 10 inch increase in waist size.
As the weather starting warming up and I started to wear shorts, I noticed the “fat-shorts” I bought in 2020 as well as a bunch of my t-shirts no longer fit. Hopefully this is the motivation I need to get going again.
Instead of creating a new plan, I’ve decided to essentially copy one of the plans I used back in 2013 (with adjustments for my current weight). This is my starting point and what I’ve come up with.
BODY MEASUREMENTS
- Weight: 201.5 (201.4 | 201.8 | 201.2)
- Waist (at navel): 40″ | 39.75″ | 39.75
- Chest (at nipples): 43.375″
- Bicep (flexed): 15.625″
- Shoulders (around widest point, near armpit level): 52″
- Thigh (widest): 24.875
- Calves (widest): 14.875
BODYFAT PERCENTAGE
- Naval Method
- Age 43 years
- Sex male
- Height 5 Ft 9in
- Neck circumference 16 in
- Waist circumference 40in
- Body fat 26.6%
Sorry, you are not fit enough to join the US Navy. Keep on training!
- Fat Calipers, measured at suprailliac
- 16mm | 16mm | 15mm
- Bodyfat ~20%
- Renpho Scale
- Bodyfat ~23%
- AVERAGE FROM 3 METHODS
- Bodyfat ~23%
- 155.15 lbs of lean body mass
- 46.34 lbs of fat body mass
NUTRITION
Caloric and macronutrient intake calculated by TDEE CALULATOR with custom adjustments (minimum 180 g protein per day). Per TDEE CALULATOR:
- Your Maintenance Calories:
- 2,150 calories per day
- 15,000 calories per week
Rest Days
- Eat -25% TDEE (1600 kCals)
- 25/75 carb to fat or .43p/.15C/.42F
- Daily Intake 1600 kcal / 195 g protein (780 kCals) / 25 g carbs (100 kCals) / 80 g fat (720 kCals)
- First meal – 1000 kcal / 100 g protein / 30 g carbs / 40 g fat
- Carb Intake:
- will try to limit carbs as much as possible and make up difference by eating more protein
- No starchy carbs and grains
- most carbs will come in the form of leafy green veggies and fruit (oranges mostly)
Training Days
- Eat @ TDEE (2150 kCals)
- 75/25 carb to fat or .35P/.49C/.16F
- Daily intake – 2225 kcal / 195 g protein (780 kCals) / 250 g carbs (1000 kCals) / 40 g fat (360 kCals)
- First meal – 1200+ kcal / 100 g protein / 150 g carbs / 20 g fat
- Allow more freedom re: caloric intake on training days, will eat somewhere between -10% TDEE and TDEE.
- Will try to minimize fat intake. If needed, will eat extra protein to meet caloric needs due to loss of fat calories.
- Will try to keep overall daily average of fat (rest day fat + training day fat) near 58 grams per day.
Rest Days (4 x 1600 = 6400) + Workout Days (3 x 2150 = 6450) = 12850
12850 – 15000 = -2150 kCal deficit per week.
2150 kCal deficit per week translates to .6 lbs per week or 2.5 lbs per month
TRAINING
Workout 1 (Monday)
- 10-min walk to gym (warm-up).
- Shoulder PT
- Neutral Grip Dumbbell Bench Press: 2-3 sets of 5-7 reps reverse pyramid style.
Rest 3 mins between sets - Pendlay Rows: 2-3 sets of 5-7 reps reverse pyramid style.
Rest 3 mins between sets
Workout 2 (Wednesday)
- 10-min walk to gym (warm-up).
- Shoulder PT
- Trap bar Deadlift: 2-3 sets of 6-8 reps reverse pyramid style
Rest 3 mins between sets* - Dips: 2-3 sets of 6-8 reps reverse pyramid style.
Rest 3 mins between sets - Fat Bar Curls: 1-2 sets of 8-10 reps (optional)
Rest 2 mins between sets
*Alternating sets of squats and chins. For example:
Squats, 90 sec rest, Chins, 90 sec rest, Squats
Workout 3 (Friday)
- 10-min walk to gym (warm-up)
- Shoulder PT
- Standing Overhead Press: 2-3 sets of 5-7 reps reverse pyramid style.
Rest 3 mins between sets - Chins or Underhand Grip Pull Downs: 2-3 sets of 3-5 reps reverse pyramid style
Rest 3 mins between sets* - Pull-ups: 1-2 sets with body weight.
Rest 3 mins between sets
“REST” Days (Sun, Tue, Thu + Sat)
- 10-min HIIT
- Shoulder PT
- 10 min meditation
GOALS
The first time I tried LeanGains, I followed the protocol for 9 weeks the for week 10 measured my results (diet + strength). I plan to do the same thing this time, but I’m not sure what to expect for results.
