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

2015-01-31 [201.75 @ 34.75] Lean Gains 2 - Stress filled week

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

Meas.	#	Change
Mass	201.75	+.25
Waist	34.75	--
Arm	--
Thigh	--
Calf	--

Lean Gains
  Saturday:  Free Feed
  Sun: red robin + free
  Fri:  Wendy's and other

Review
Weight vest:  36# for morning walk/chores

• Week full of shitty work stress.  No motivation or energy
• Wednesday night - did not really sleep at all

Food Goals

Type	Protein	Carb	Fat
Training	198	300	45
Non-Training	198	40	70

Supplements
Brain Candy only if direly necessary,  Trying to cycle off all of them.

Day	Food Intake	Lift	Cardio	Other
Sat
Sun
Mon	200/300/45	bodyweight x2 leg ext + curl
Tue	190/45/60	squats
Wed	200/40/60
Thu	120/30/45		SS bike:  25 min @ 8
Fri	120/300/100

2015-01-24 [201.5 @ 34.75] Lean Gains 1

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

Meas.	#	Change
Mass	201.5	-1.25
Waist	34.75	--
Arm	--
Thigh	--
Calf	--

Lean Gains
  Saturday:  Free Feed
  Sun:
  Mon - Fri:  Lean Gains

Review
Overall, better than I was expecting.  Only lifted twice and did cardio once, along with both weekend days being full of crap food.  Still dropped 1.25#

Weight vest:  32# for morning walk/chores

• Saturday - not bad.  Ate non-painful amounts
• Sunday - Shake, Youngs, Pizza.  Not very controlled
• Monday - knee did not want to do squats.  Will make it up on Tuesday.  Did not eat final meal (50/75/10), so last intake was around 3:30pm
• Thursday - Cracked skull on bar during warm ups.  Had to cancel lifting

Food Goals

Type	Protein	Carb	Fat
Training	198	300	45
Non-Training	198	40	70

Supplements
Brain Candy in morning

Day	Food Intake	Lift	Cardio	Other
Sat	Free feed
Sun	Meh.  Youngs & crap
Mon	150/225/30	Bodyweight x2 part of weights
Tue	195/35/70	2nd half weights
Wed	195/40/70		HIIT @ 11: 20/40 x 15 LIIS:  15 min
Thu	165/300/25	Bodyweight x2
Fri	195/40/70	weights

2015-01-17 End Roman [202.75 @ 34.75 @ 11.75%] - Lower-Only + LeanGains 0

No longer under Roman, due to arm issue
Overall Roman Review after 6 weeks
  Mass = 202.75
  Waist = 34.875
  Body fat = 11.75% [(12.64 + 10.83) / 2]

Meas.	#	Change
Mass	202.75	--
Waist	34.75	-.125
Arm	--
Thigh	--
Calf	--

Lean Gains
  Saturday   Cheat day
  Sunday      Fast day [no food]
  Mon - Fri  Eat from 11:00 - 19:00

Review
Weight vest:  28# for morning walk/chores
Starting Lower-Only training, with Lean Gains macros/IF (no longer Roman as of Monday)

• Saturday - ate to the point of discomfort twice
• Sunday - fast.  Not too bad this time.  Started having hunger around 4:00pm
• Overall, Lean Gains is not too bad.  Actually a bit of difficulty eating enough on high days

Food Goals

Type	Protein	Carb	Fat
Training	198	300	45
Non-Training	198	40	70

Supplements
Brain Candy in morning

Day	Food Intake	Lift	Cardio	Other
Sat	cheat			Move logs cheat
Sun	Fast			cat staircase move craft stuff
Mon	195/40/70		HIIT - 15/45 x15 20 min SS bike
Tue	195/300/45	bodyweight x1 weights 3x8-10
Wed	195/40/70		HIIT - 15/45 x16 22 min SS bike
Thu	180/280/45	bodyweight x1 weights 3x10-12
Fri	195/40/70		HIIT - 15/45 x17 Dogs