Discounts & Deals - Sign Up!
Progress & Goals
168.1 Lbs.
LEAN BODY MASS
36.9 Lbs.
BODY FAT
PROGRESS HISTORY
Programs
My Workout Philosophy View My Full Workout Program
Intermittent Fasting - Lean Gains - RPT
I've just began IF/LG on April 30th, 2012. Finished up my first week, working out 5 days a week, but keeping most exercises as Reverse Pyramid or SS. I've actually even seen results already.
I'm now switching fully over to RPT 3x a week. My program is as follows:
Monday (DeadLifts)
Deadlifts 5-7x3
Leg Extensions 8-10x3
Pull-ups 5-7x3
One set of some type of abdominals (v-ups or pikes most likely) to failure
Wednesday (Bench)
Barbell Bench Press 5-7x3
Chin-ups 5-7x3
Curl Bar or Hammer Curl 5x1 (Optional)
Friday (Squats)
Barbell Squat 5-7x3
Barbell Lunges 5-7x3
Overhead Press 5-7x3
Calf Raises 8-10x2
I rest 3-5 mins per set. This is very very similar to an example routine given by Martin. Check out leangains.com for more information.
My Nutrition Program View My Full Nutrition Program
EAT. EAT. EAT.
Eating between 3,100 and 3,300 Cals/day Plus a half gallon of whole milk on workout days. I cycle my calories and carbs on work out and non-work out days. I also been follow IF/LG (16/8) for almost a year now. Little difficult to get all my calories in this way while I'm bulking, but it's something I've grown to enjoy its become my normal eating habit.
My Supplement Program View My Full Supplement Program
My Motivation Program View My Full Motivation Program
Dom87 updated his nutrition program.
Eating between 3,100 and 3,300 Cals/day Plus a half gallon of whole milk on workout days. I cycle my calories and carbs on work out and non-work out days. I also been follow IF/LG (16/8) for almost a year now. Little difficult to get all my calories in this way while I'm bulking, but it's something I've grown to enjoy its become my normal eating habit.
Dom87 updated his weight from 175.6 Lbs. to 179 Lbs., a 3.4 Lb. gain in 179 days.
Nov 29, 2012 | Like
Dom87 updated his body fat from 14% to 18%, a gain of 4% in 86 days.