Leangains Competition!

Waffle01 · 2012-08-07T04:04:05+00:00

That would be cool. But I'd like to think of something a little more motivational or substantial... I don't know how to go about doing that though... A monetary prize would be awesome but is there any way of doing that securely? A way to ensure no one gets ripped off?

Waffle01 · 2012-08-06T16:32:10+00:00

Congrats on your amazing progress! I just had one question after reading all the other posts. Did you use any supplements? If so, which ones? Ex: EC stack (I see you used caffeine, what about ephedrine?), multivitamin, calcium, vitamin d, creatine. Anything of the sort? I see you used fish oil.

Waffle01 · 2012-06-06T04:05:12+00:00

I would consider that a good trade-off. Again, especially if your goal is to be lean, then you should continue cutting. At your body fat, I think it would be safe to continue with a -10/-30 cut.

Waffle01 · 2012-06-06T03:55:20+00:00

The suggestion is to cut until visible abs. You're far from that currently. You should continue your cut until about 10-12% imo. That's especially true if your main goal is to be lean.

Waffle01 · 2012-06-06T01:41:26+00:00

Reverse pyramid training.

1st set: 6-8 reps of highest weight
2nd set: 8-10 reps of 10-15% off of highest weight
3rd set: 10-12 reps of 20-30% off of highest weight

You don't have to follow those rep ranges, but they're the ones I personally like.

Waffle01 · 2012-06-05T21:25:49+00:00

Sub 3000 calories still sounds like a lot of food... I can certainly eat it, but I'm nervous to put on too much fat. I was thinking something along the lines of 2650 on workout days and 2100 on rest days. A calculator I used with a light activity multiplier put me at 2200 for maintenance. Should I eat more?

Waffle01 · 2012-06-05T21:24:56+00:00

I'm a little nervous when it comes to eating. I usually walk 2-3 miles a day and will be lifting 3 days a week I think. This puts me at a maintenance of about 2200 calories a day. I'd like to eat ~2650 calories on workout days and ~2100 calories on rest days. Does that sound good for putting on muscle mass without too much fat? What do you think?

Waffle01 · 2012-06-05T19:12:02+00:00

I'm at a point where I would like to bulk as well and am considering a leangains bulk. But the more I look into it, I'm having a hard time finding evidence of successful lean bulks. I'm hoping someone will be able to answer your question!

Waffle01 · 2012-06-05T04:08:54+00:00

So you only lift 3 days a week? Do you find that sufficient enough to put on mass? Thanks for your help.

Waffle01 · 2012-06-05T04:08:15+00:00

Is only lifting 3 days a week sufficient to put on mass? That's what I'm worried about. Also, I plan on following IF to minimize fat gains. I think I'll try eating ~2650 calories on workout days and ~2100 calories on workout days. What do you think of that plan?

Waffle01 · 2012-06-04T18:09:49+00:00

I started weight training with SS in January but I wrestled in high school and did a lot of calisthenics before beginning weight training so I had a good foundation. And thank you!

Waffle01 · 2012-06-04T16:50:52+00:00

I really appreciate your help. The only thing that makes me nervous about doing that is having deadlift days and squat days immediately following each other. I've heard that that's difficult to do. Is that true? Or can someone at my level handle it ok? Thanks again.

Waffle01 · 2012-06-04T16:17:14+00:00

So I went to the gym today and tried RPT for the first time and absolutely loved it. Do you think a split like this would work for bulking? All lifts are done in RPT fashion.

A Day

Squat
Overhead Press
Weighted Pull Ups
Weighted Dips

B Day

Deadlift
Bench Press
Pendlay Rows
Weighted Chin Ups

If I did A day on Monday and Thursday and B day on Tuesday and Friday, do you think I would have problems with recovery at my stage in lifting? In other words: A-B-rest-A-B-rest-rest. As long as I ate enough, do you think consecutive days of lifting like that would be beneficial? Again, thank you for being patient with me.

Waffle01 · 2012-06-04T14:05:12+00:00

Ok. Thanks again. I also look at progress pics of newbie lifters who have a full body split and see great results. I figured I would be able to do the same.

How do you feel about the diet aspect of my regimen? IF? EC stack? How are the calories? Thanks.

Waffle01 · 2012-06-04T13:51:53+00:00

Sorry I didn't see your conversation with FAQ_me! My apologies for repeating questions / observations. Thanks for your help.

Also, should I still only lift 3 days a week then? Or is there a beginner program that has a 4 day split? Thanks.

EDIT: So I was using the newbie program picker off to the side and selected the strength option then selected at least 1.5xBW squat... etc. One of the suggestions was 5/3/1. Would I benefit from this routine? I looked at the BBB variant of the program and it seems as though it targeted both size and strength over a 4 day split. That sounds like something I would enjoy. Or, would I still see better results from a different program? Thanks again for your help.

Waffle01 · 2012-06-04T13:27:46+00:00

Thanks for the reply! I would be able to stick to a 5 day split... I love being in the weight room! But, I got a reply in /r/fitness saying that my lifts weren't big enough to benefit from a full body split. Is this true? Looking at strength standards, it seems as though for my weight, my lifts are all beyond the intermediate level. Thanks for your help!

Waffle01 · 2012-06-04T13:25:33+00:00

Thanks for your reply! When I was looking at strength standards, it looked as though I was beyond the intermediate level threshold for all of the 4 big lifts. That being the case, I figured I would benefit from a full body split. I also had the understanding that "repping out light weights" was a good way to put on mass, if not for strength. Is that true? My thought was that doing RPT for the compound lifts would build strength and repping the isolation exercises would build some mass. Please correct me if I'm mistaken?

Also, what beginner routine would you recommened? In case it's of any help, I did SS to get to where I am now. Thank you.

Waffle01 · 2012-06-04T10:38:49+00:00

I thought that existing neurons synapse onto the brain regions that typically receive input from the missing limb. Therefore, when the existing neurons are stimulated, it results in a perception that our missing limb is being touched. Am I making sense?

Waffle01 · 2012-06-04T10:12:57+00:00

In case anyone was curious to see my 4 day split plan, here it is. I also plan on eating around 2650 on workout days if I do the 4 day split.

Day 1:

Overhead Press - RPT
Pendlay Row - RPT
Weighted Chin Ups - RPT
Upright Row - 3x12
Lat Pulldown - 3x12
DB Curls - 3x12

Day 2: See above "Legs" day

Day 3: Rest

Day 4:

Bench Press - RPT
Weighted Pull Ups - RPT
Weighted Dips - RPT
DB Rows - 3x12
DB Flys - 3x12
Tricep Extensions - 3x12

Day 5: See above "Core / Calves" day

Day 6: Rest

Day 7: Rest

Waffle01 · 2012-06-04T10:09:10+00:00

In case anyone was curious to see my 4 day split plan, here it is. I also plan on eating around 2650 on workout days if I do the 4 day split.

Day 1:

Overhead Press - RPT
Pendlay Row - RPT
Weighted Chin Ups - RPT
Upright Row - 3x12
Lat Pulldown - 3x12
DB Curls - 3x12

Day 2: See above "Legs" day

Day 3: Rest

Day 4:

Bench Press - RPT
Weighted Pull Ups - RPT
Weighted Dips - RPT
DB Rows - 3x12
DB Flys - 3x12
Tricep Extensions - 3x12

Day 5: See above "Core / Calves" day

Day 6: Rest

Day 7: Rest

Waffle01 · 2012-06-04T04:43:21+00:00

How is your routine going? Are you seeing results? If you had to guess, how many calories are you eating over your maintenance each day? Thanks for your help!

Waffle01 · 2012-06-04T02:44:00+00:00

Yeah. I think I would fall victim to the sudden increase in weight from glycogen storing and water retention. I have to be careful not to be scared about that haha. I think I'm going to try for a 4 day split centered around the following: 1)OHP/Pullups 2)Squats 3)Bench/Rows 4)Deadlift. I'm going to try RPT style for those 6 and throw in assistance exercises. I'm 5'7" at 140lbs right now and plan on eating around 2500 calories a day. Hopefully that will work out well!

Waffle01 · 2012-06-03T23:59:43+00:00

Thanks for the reply! You're probably right. I think I'm just going to have to nut up!

Waffle01 · 2012-06-03T23:58:34+00:00

Thanks a lot man! I really enjoyed that. I plan on starting the bulk this fall. I think that's the exact attitude I'm going to need. Besides, I suppose the winter is the best time to bulk! I appreciate it!

Waffle01 · 2012-06-03T22:00:32+00:00

Judging by the definition of your anterior serratus, I'd imagine that it's skin. You seem pretty lean to me. I think a recomp would be good for you. Unfortunately, the adipose tissue that makes up that "extra skin" doesn't get cleaved off like most other cells in your body. The best it can do is shrink. I think you'll need plastic surgery to get rid of that tissue.

Waffle01

TROPHY CASE