2015-02-28 [207.0 @ 35.0] Lean mass 2 + Creatine

Starting Lean Gains for Mass

2015-02-14
  M: 201.5
  W: 35.0
  A: 16.25
  T:  24.5
  C: 15.25

Meas.	#	Change
Mass	207.0	+3.5
Waist	35.0	--
Arm	16.5	+0.25
Thigh	25.0	+0.5
Calf	15.25	--

Lean Gains for Mass
Review
* Overall, pretty decent.  Got rather hungry a few times
* Ran out of Plazma, moved on to SWOF
** FRIDAY - Pulled lat during front squats.  Stopped workout

Supplements
5 fish oil
Pre-workout for morning wakeup
1 Plazma during lifting
Creatine

Food Goals

Type	Protein	Carb	Fat
Training	200	400	55
Non-Training	200	80	110

• Training:  Waterbury Method for Mass
• 3 WM days (training)
• 3 complex days (non-training)

Day	Food Intake	Lift	Cardio	Other
Sat	200/400/55	front squat
Sun	200/80/110	bb complex
Mon	200/400/55	board press
Tue	200/80/110	db complex
Wed	200/400/55	TB dead
Thu	200/80/110	random complex
Fri	200/400/55	front squat ONLY

2015-02-21 [203.5 @ 35.0] Lean Mass 1

Starting Lean Gains for Mass

2015-02-14
  M: 201.5
  W: 35.0
  A: 16.25
  T:  24.5
  C: 15.25

Meas.	#	Change
Mass	203.5	+2.0
Waist	35.0	--
Arm	16.25
Thigh	24.5
Calf	15.25

Lean Gains for Mass
Review
Felt good.  The carbs on high days were a bit difficult, so need to incorporate shakes.  Probably start Plazma next week.

Little bloated on weigh-in morning

Supplements
5 fish oil
Pre-workout for morning wakeup

Food Goals

Type	Protein	Carb	Fat
Training	200	400	55
Non-Training	200	80	110

• Training:  Waterbury Method for Mass
• 3 WM days (training)
• 3 complex days (non-training)

Day	Food Intake	Lift	Cardio	Other
Sat	200/400/60	day 1 - front squat
Sun	200/80/110	day 2 - bb complex
Mon	200/80/110
Tue	200/400/55	day 3 - board press
Wed	200/80/110	day 4 - db complex
Thu	200/300/55	day 5 - tb dead		Oops.  Only had 300g carbs.
Fri	200/80/110	day 6 - random complex

2015-02-14 [201.5 @ 35.0] Lean Gains - no cardio

Overall, Lean Gains for Fat Loss works well

Meas.	#	Change
Mass	201.5	-1.0
Waist	35.0	--
Arm	16.25
Thigh	24.5
Calf	15.25

Lean Gains
Review

• Pretty good all week
• Used some of the pre-workout powder for the mornings

Food Goals

Type	Protein	Carb	Fat
Training	200	300	45
Non-Training	200	40	70

• Training:  Bad Arm TB (waterbury method stuff)

Day	Food Intake	Lift	Cardio	Other
Sat	200/300/45	alpha
Sun	200/40/70
Mon	200/300/45
Tue	200/60/70	beta
Wed	200/40/70
Thu	200/300/45	alpha
Fri	200/40/70

2015-02-07 [202.5 @ 35.0] No diet or exercise

Lean Gains start
  Mass = 202.75
  Waist = 34.875
  Body fat =

Meas.	#	Change
Mass	202.5	+.75
Waist	35.0	+0.25
Arm	--
Thigh	--
Calf	--

Did nothing