LeanGains Plan: Round II

Goal

Lose 2 inches from waistline (measured at navel), hopefully reducing body fat % to less than 10% in 8 weeks (1/6/13 – 3/3/13), while maintaining or increasing strength
Target (guesstimate) – 165.0 lbs w/ 30.75” waist ~ 9.5% bodyfat

Current Measurements

Body
Weight: ~167 lbs (1/06/13 – 167.0 lbs, 1/07/13 – 166.8  lbs, 1/08/13 – 167.4 lbs)
Bodyfat per http://www.1percentedge.com/ifcalc/: 14.2% (32.75” waist at navel on 1/08/13)
Bodyfat per skin-fold test: 10.7% (8 mm at suprailliac site on 1/08/13)
Bodyfat per Navel research method: 12.46%
Average Body fat: 12.45%

Strength
Barbell Bench Press: 200 x 10 reps ~ 265 lb 1RM (measured 12/26/12)
Dead Lifts: 275 x 5 reps ~ 310 lb 1RM (measured 1/03/13)
Squats: 155 lbs x 8 reps ~ 192 lb 1RM (measured  1/07/13)
Weighted Chins: BW(168 lbs) + 49 lbs x 3 reps ~ 230 lb 1RM (measured  1/07/13)
Dips: BW x 18 reps (measured  1/03/13) or BW(168 lbs) + 34 lbs x 7 reps (1/09/13)
Standing Overhead Press: 70 lbs x 8 reps (1/16/13)

Plan

Intermittent Fasting and Reverse Pyramid Training per LeanGains approach

Diet 
Caloric and macronutrient intake calculated by http://www.1percentedge.com/ifcalc/ with custom adjustments (minimum 180 g protein per day).

Rest Days

• -30% TDEE
• <50/50 carb to fat
• Daily Intake 1520 kcal / 180 g protein / < 50 g carbs / 68 g fat
• First meal  – 750 kcal / 90 g protein / 25 g carbs / 34 g fat
• Will try to keep starchy carbs and grains to less than 50 grams per day. Will track all carb intake, but will not be concerned if overall daily intake exceeds 50 grams due to consumption of non-starchy vegetables. If needed, will eat extra protein to meet caloric needs due to lack of carbs.

Training Days

• Eat @ -10% TDEE to TDEE
• 75/25 carb to fat
• Daily intake – 1950kcal – 2100kcal / 180-200 g protein / 232-250 g carbs / 34-37 g fat
• First meal  – 1000+ kcal / 100 g protein / 120 g carbs / 17 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 50 grams per day.

Workouts:
Workout 1 (Monday)

1. 10-min walk to gym (warm-up).
2. Squats: 2-3 sets of 5-7 reps reverse pyramid style
   Rest 3 mins between sets
   
3. Chins: 2-3 sets of 3-5 reps reverse pyramid style
   Rest 3 mins between sets
4. Curls/Hammer Curls: 1-2 sets of 8-10 reps (optional)
   Rest 2 mins between sets

Workout 2 (Wednesday)

1. 10-min walk to gym (warm-up).
2. Rotator Cuff Exercises
3. Neutral Grip Dumbbell Bench Press:* 2-3 sets of 5-7 reps reverse pyramid style.
   Rest 3 mins between sets
4. Standing Overhead Press: 2-3 sets of 5-7 reps reverse pyramid style.
   Rest 3 mins between sets

Workout 3 (Friday)

1. 10-min walk to gym (warm-up)
2. Deadlift: 2-3 sets of 4-5 reps reverse pyramid style.
   Rest 3 mins between sets
3. Pull-ups: 1-2 sets with body weight.
   Rest 3 mins between sets
4. Dips: 2-3 sets of 6-8 reps reverse pyramid style.
   Rest 3 mins between sets

*Will use Neutral Grip Dumbbell Bench Press as primary chest exercise. Might do Barbell Bench Press once per month for benchmark purposes.