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    Feanor78's Avatar
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    Leangains Experiment

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    After living primal for over a year and dropping like ~80lbs. (maybe more with the muscle I gained), I'm no longer getting the strength training and fat loss results I used to... SO! I've decided to try the Leangains strategy of 16 hours of fasting and 8 hours of feeding each day... I also retooled my lifting plans to be more intentional - thus far I've just been going to the gym and doing a lot of heavy weight, low rep work and haven't really done much endurance work. To make sure I stick with it, I'm going to post my daily workouts/general diet here - hopefully this little experiment will help others decide if Leangains is right for them!

    I'm not starting my new lifting schedule til Monday, so I'll begin cataloging my incredible success/debilitating failure then.

    AS OF 9/10/2011:
    Weight: 255
    Max squat 365
    Max bench: 315
    Max Pullups: 8
    Body fat: 20.8
    Last edited by Feanor78; 09-10-2011 at 11:37 AM.

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    Drinking coffee and working, trying to avoid thinking about the 4x9x225 squats I'm doing this afternoon... I'm trying out the Smolov Protocol idea to kick-start some leg growth... anyone else use this method yet? It's been a while since I trained legs 4 days a week...

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    Bench Press: 2x10x236
    Close Grip Bench: 2x10x205
    Incline Press: 2x10x190
    Squats: 4x9x225

    felt pretty good...

    I ate/will eat:
    3/4 cup of berries
    1.5lbs flank steak
    a large bowl of broccoli w/ butter, olive oil, salt, and pepper
    4 eggs with black truffle oil and a little kasseri cheese
    a few handfuls of unroasted, unsalted mixed nuts
    Last edited by Feanor78; 09-12-2011 at 12:57 PM.

  4. #4
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    That's alot of squatting. Given your max, I guess 225 isn't super-heavy like it is for me. And legs 4x/week!? Man, I only do 2x a week and mine are sore more days of the week than not. Good luck and keep us posted.

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    This should be... interesting. How many Smolov cycles are you planning on doing? The only people I've known to have done Smolov were a lot more... serious... lifters than you typically find on here.

    Looking forward to hearing how it goes for you, though. Best of luck.

  6. #6
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    i have done legs 4 times per week. and they did grow quite a bit, but i limited it to a different big compound exercise each day. I think i recovered faster on this plan than i did on a two leg days per week plan simply because the volume was lower on any given day. good luck. Oh ps. I wasn't quite clear. and i am not familiar with the lean gains protocol are you trying to gain weight? Or lose weight? i suppose people can occasionally both gain muscle and lose fat at the same time but it seems like a pipe dream unless a guy is 18 years old or brand new to training. I'll watch for updates.

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    I'm going through the "base mesocycle" now, I was going to get through that then try the "intense cycle" of it for 4 weeks and see how I feel/if my legs fall off... In high school/college I used to be able to squat 550+lbs, so this sub-400lb BS has me very much down. Hopefully this will do the trick.

    Jonathanpassey, I'm trying to put on some muscle while maintaining/losing a little bit of body fat... I know it seems pipe dreamy but I figure why not give it a try. The leangains idea comes from this trainer Martin Berkhan, and it's more or less a daily intermittent fast of 16 hours followed by a window of 8 hours during which you eat. Details here: http://www.leangains.com/
    Last edited by Feanor78; 09-12-2011 at 12:39 PM.

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    Apex Predator's Avatar
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    Quote Originally Posted by Feanor78 View Post
    I'm going through the "base mesocycle" now, I was going to get through that then try the "intense cycle" of it for 4 weeks and see how I feel/if my legs fall off... In high school/college I used to be able to squat 550+lbs, so this sub-400lb BS has me very much down. Hopefully this will do the trick.
    Gotcha. I was wondering if you were just doing it for a while or making your base for the foreseeable future.

    How many carbs do you eat?

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    not a ton (mostly coming from broccoli and spinach when I have them), but I just started to reintroduce berries post-workout and a sweet potato every 3 days so I don't run out of glycogen and feel like crap.

  10. #10
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    Chin ups: set 1 - 10 (woah!) Set 2 - 8 (+2 negatives) Set 3 - 6 (+2 negatives)
    Lat Pulldown: 150x12, 180x10, 180x10
    Bent Rows: 185x5, 195x5, 205x5, 215x5, 225x5

    I ate/will eat:
    1 serving BCAAs
    1lb ground turkey w/ 2 large handfuls of baby spinach, shredded coconut, butter, coconut oil, garam masala, and 2 tbsp greek yogurt
    1/2 cup mixed frozen berries
    1 sweet potato
    3 eggs w/ spinach and kasseri cheese

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