Posts Tagged leangains
I decided to change my diet as school began. But it sucked keeping up with everything so I decided to just focus on something more simpler and have been following this steadily for the last 2 weeks – it’s still all based on Intermittent Fasting. I’m following Martin Berkhan on the 16 hour fasting / 8 hour eating rule.
Tuesday/Thursday – 1 hour yoga
Monday/Wednesday/ (Friday or Saturday) heavy weightlifting for 45-75 mins.
Occasionally (1 day out of the week) – play basketball/football or some other sport for a couple hours
My eating time-frame is from 2-10 pm. I usually eat the below foods whenever I am hungry during the time-frame I have set for myself.
I base my diet on the total amount of calories, protein, fats, sugars, carbs I’m getting throughout the day. I’m still trying to get an 8-pack and the amount of calories I’m getting is still pretty low. But I’m now maintaining my weight for the most part.
Calories = 2000-2200
Carbs= 200-250 grams
Protein= over 250 grams approximately
Fats = under 50 gram
Sugars = under 60 grams
-I take a calcium and multi-vitamin pill and eat 5 grams of BCAA before heading to school or right in the morning. Sometimes I take another 5 grams later in the day before 2pm.
I will also start taking omega-3 fatty acid pills.
2 - 32 grams of muscle milk protein shakes usually pre/post workout, even though Berkhan does not recommend shakes – I try to dissolve the protein in my parfait or sometimes eat more tuna/chicken instead of having the shake so that I am not hungry throughout my fasting time-frame. I drink that shakes post workout always though because sometimes I don’t have time to eat, so getting in my protein during my anabolic phase is crucial
– 1 cup Fage Greek yogurt + ½ cup low-fat cottage cheese + 1/2 Quaker oats + cinnamon + 32 grams muscle milk protein
- fruits include: 1 apple, 1 pear, 2 mandarins/oranges
- 2 times a day — 40-45 grams protein Tuna can OR Chicken Breasts + ¼ cup cooked brown rice + salad (spinach, broccoli, lettuce, cucumber, carrots, tomatoes, olives) smothered in lemon juice
Occasionally, I eat 200-300 calories worth of extra treats and or will substitute one of my above meals for something else, but I stick to the diet fairly well. There are times when I have cheated, where I ate an ice cream cone or cake during a meal so I would substitute out the oatmeal or brown rice to maintain my daily diet goals. Sometimes I do go over, but because I am so consistent with this meal plan, it will not be detrimental to the end goal. In other words:
I will not finish until I accomplish my mission I watch the following to get myself pumped up!
Firstly, I don’t think I really ever woke up at 7 am to run. Usually my morning run started at 10am, but it was still all shifted apart like I had planned, but just started 3 hours later than planned into the morning.
I wanted to still follow the workout regimen, unfortunately I thought it was a great idea to sprain my ankle while playing basketball and go on a small vacation for New Years, which set me back on my goal a bit, but no matter – I moved forward and just extended the workout a week.
Circuits workout – Tuesday, Thursday, Saturday
Morning run – every day (had to cease this after ankle sprain)
Afternoon workout – Tuesday, Wednesday… Friday,
Sunday – Yoga in the afternoon
10:00 am one serving bcass followed by morning run. 30-45 mins 3-4 miles at a constant rate.
12:00-12:30 am meal. – 1 cup Fage Greek yogurt 23gs protein per serving 130 cals
½ cup low-fat cottage cheese 14gs protein 100 cals
Quaker oats don’t go over 30 grams carbs 1 serving
One serving bcaas.
3:00 pm – workout lift normal full one body part area heavy 12-10-8-6 sets or 5 sets of 5 or lift to maximum – I continuously changed it up
4:30ish -Post workout shake: 32 Grams protein shake 10 gram glutamine
-Half apple OR half orange
5:30 — Tuna can. ¼ cup cooked brown rice, salad – 45 grams protein 30 grams carbs about 300 calories total
6:30 – take one protein shake w/ 5 grams glutamine other half of apple OR orange
7:30 – Chipotle style chicken salad OR the tuna salad again OR some other type chicken/fish salad 300 calories about 45 grams protein
8:30 workout – circuits light legs. (similar to Crossfit workouts)
Post workout meal – protein shake with 5 grams glutamine and Half Apple
The ideal goal is to keep all my food intake within an 8-9 hour time-frame and fast for the remainder of the 24 hours in a day. This has worked tremendously and something I’ll consider doing even after I finish this intense diet/workout regimen. It’s actually not too bad either because I’m sleeping for half the fasting hours.
Firstly, it was a mistake to do a heavy workout with the way that I have my program structured, most notably – HEAVY SQUATS NEVER AGAIN! On my heavy lift days I will not come close to maxing out again because that took a huge toll on my energy level and body today. I’m already over-training, but I felt at the point of nearing injury so I didn’t exactly finish my circuit workout, but I was still relatively close to completion.
My diet consisted of what I had planned - however, the timings were very off. I had my normal breakfast and protein shakes as scheduled but my lunch ended up being my one big post workout dinner. According to Martin Berkhan – my body will still absorb all the nutrients and protein I fed myself and it’s not a bad thing that I stuck to my usual diet. He brings up some valid points and debunks these assertions that I strongly believed to be true about fasting, but at this point, I am fairly uncertain who to believe because most of those “myths that he debunks” was stated by experts or people I have spoken to (e.g. gym trainers, many books I have read, articles related to fitness – Men’s Health) so I am quite confused. The results of his workout based on his physique and clients are definitely undisputed evidence though that he could be correct. Either way, there are many universal truths about losing body fat that I will follow regardless:
1) Getting sufficient amount of sleep
2) Eating the right amounts of protein and keeping fats/sugars to a minimum
3) Drinking about a gallon or so of water a day
4) Cardio will help lose fat and muscle
5) I’m overtraining, but for a purpose – 3 weeks only and a crazy experiment I wanted to try out.
Either way here is the Workout:
-Morning jog 40 minutes.
-Early Evening circuit workout (Note to self and others: Don’t do this after Heavy weightlifting):
2) 50 pushups + 10 dumbbell thrusters (w/ bicep curl after squatting) + 1 minute 5 lb dumbbell punches + 1 min side laterals/front laterals + 10 lunges with dumbbells
3) 40 pushups + 10 dumbbell thrusters (w/ bicep curl after squatting) + 1 minute 5 lb dumbbell punches + 1 min side laterals/front laterals + 10 lunges with dumbbells
4) 30 pushups + 10 dumbbell thrusters (w/ bicep curl after squatting) + 1 minute 5 lb dumbbell punches + 1 min side laterals/front laterals + 10 lunges with dumbbells
I took 5-10 second breaks during the workout because I was sore from yesterday and I did not eat a proper lunch, but I was supposed to do this entire circuit workout non-stop
-I’m supposed to do the workout for 2 more sets just decreasing pushups by 10 reps, but I was beginning to strain my shoulder from the heavy lifting I did yesterday so I stopped immediately, and switched over to my ABs workout:
1) 25 situps + 25 crunches + 25 leg-ups + 30 second plank hold = 1 set. I did 3 sets of these non-stop.
1 hour of intense Bikram Yoga. It was my first time doing it, but a much needed stretch and change of pace.I was drenching in sweat and almost face-planted because the bottom of my feet were soaked in perspiration – that’s how much sweat I produced and released from my body – GROSS! To anyone doing this – bring your own mat, towel and extra pair of clothing. They let me borrow their mat for the day (I am hoping it was cleaned thoroughly before and after I used it!). And going home in wet/smelly clothing is no fun. Amazing workout overall though! Thanks Cathryn Chen for taking me here!
2 Week update:
I have been on this workout/diet for 2 weeks exactly. I am very used to the diet and it is far easier to eat the healthy foods without turning into the hulk trying to quench my intense sugar/fat – lust cravings. I will be cheating on December 31st/January 1st, but I might extend this workout until January 7th to see if I can reach my goal and hit the 3 week marker.
Before workout weight: 153 pounds
Body fat percent estimate= 10-11%ish
Present: 145 pounds
Body fat percent estimate = 8%ish