5/3/1: +56 Weeks Progress Review
(+19 weeks Leangains)
Day 1: 1/1/2012
+56 Weeks (+19 weeks LeanGains): 1/27/13
Stat: 1/1/12 / 1/27/13 / Difference (Previous Month)
Height: 5′ 8″
Weight (lbs): 183.00 / 166.00 / -17.00 (-1.00)
Body Fat %: 21.50% / 13.90% / -7.60% (-0.60%)
Neck: 15.50″ / 15.25″ / -0.25″ (0.00″)
Shoulders: 46.75″ / 46.00″ / -0.75″ (0.00″)
Chest: 39.00″ / 37.25″ / -1.75″ (-0.75″)
Arms: 14.50″ / 14.00″ / -0.50″ (0.00″)
Forearms: 10.00″ / 10.50″ / +0.50″ (-0.50″)
Waist: 36.00″ / 32.00″ / -4.00″ (-1.00″)
Hips: 36.25″ / 35.00″ / -1.25″ (+1.00″)
Thighs: 24.00″ / 22.25″ / -1.75″ (-0.50″)
Calves: 15.00″ / 14.25″ / -0.75″ (-0.25″)
(Estimated 1RM in lbs)
Lift: Start / Current Max / Difference
Squat: 280 / 350/ +70
Bench Press: 240 / 259 / +19
Power Clean: 126 / 170 / +44
Deadlift: 342 / 414 / +72
Overhead Press: 146 / 154 / +8
Still getting leaner and progressing well with LeanGains.
But starting last week I kinda eased up on Leangains a bit as I have been noticing to get hungry as I get home from work early in the morning.
Due to working graveyard shift, I at times will only have 1 meal after I wake-up and finished my fast.
So starting last week I end my fast a couple hours earlier, around 12–14 hour fast now instead of 16, and eat breakfast of 3-4 eggs and bacon or sausage.
This gives me enough time to sleep around 6 hours then have dinner and then fast again as I go to work.
So I guess this will be the last time I am doing an official LeanGains protocol.
I still like the fasting and most of the LeanGains principles but I just need to modify it slightly to work with my schedule.
I am getting leaner but I am thinking I may also be losing some muscle mass.
Thinking I may not be eating as much protein as I need to at least maintain muscle mass.
I haven’t monitored my calorie intake since December 6, 2012 and just guestimating it now.
Debating that I may need to start monitoring my calorie intake again to be sure that I take in enough protein.
Lifting is doing well since I deloaded last cycle.
Think I am improving for the most part.
Still learning from my mistakes and I think it is a bit easier to fix it right now as the weight is slightly lighter again!
For conditioning I started doing Muay Thai this month and really enjoying it!
Nice to start on something new and learning again.
Now I try to find time to do Muay Thai, Krav Maga and the Heavy Bag Class for conditioning.
Wish I have time to do Brazilian Jiu-jitsu …
An unfortunate thing was that my sled that I bought from Dick’s broke and they are letting me return it for a refund.
Hopefully I can use that refund and add some to it to get a Prowler!