Project: Lean 2013

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Soldato
Joined
26 Jan 2003
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Nottm
I thought it's about time I started to log my workouts properly so here it goes... Project: Lean 2013.

As the project title suggests, I'm trying to build lean muscle. To do this I'll need to eat clean, lift at least 3 times a week and continue with my cycling for cardio.

The Plan
Log my food in this thread so I can see what I'm eating. I can access the forums on my iPhone so I can easily update at the end of each day by copy and pasting rom my Notes. This is also a good opportunity for feedback and alternative recipes to keep my taste buds entertained. @AlexFerentinos7 on Twitter, Facebook and YouTube is a great resource.

Log my workouts in here, highlighting where progress is made. I'll check out some apps made specifically to log workouts but it might be a case of again using Notes on my phone. Any app suggestions?

Determine my 1RM for compound exercises.

My cycling is logged on Strava so I'll post a link to the rides for my cardio. I'm intending to commute to work on my bike (2.5 mile each way) and I usually do two longer rides, one midweek and one at the weekend.

The Routine
Monday - commute on bike
Tuesday - commute on bike & gym
Wednesday - commute on bike, & footy training
Thursday - commute on bike & gym
Friday - commute on bike & gym.
Saturday - Football
Sunday - longer cycling ride & gym (squat sunday!)

Stats
Height - 6ft 1.5"
Bodyweight - 14st 11lbs
Waist (Trousers) - 36"
Bodyfat - Estimate around 25%

Target Stats
Bodyweight - 14st 0lbs
Waist (Trousers) - 32"
Bodyfat - 15%

I will try to get my bodyfat professionally measured as I'm not convinced my scales tell the true story.

I will start logging from Wednesday as I have a chiropractor appointment tomorrow and a deep tissue sports massage on Tuesday.

Today I had a little ride out so here starts Project: Lean 2013.

http://app.strava.com/rides/26322147
 
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Eat lots and lots, the commute shouldn't make too much difference but it will add to your total kcals you'll need to account for when trying to eat for lean mass gain
 
Diet is something of contention. I'm trying to learn but it's difficult to specify for my needs. I've tried to eat healthily in the past but end up run down, perhaps because I'm not eating enough.

The purpose of this thread is for you guys to offer advise, tips, suggestions to help so feel free to suggest clean meals that might help my goal.
 
Fluttershy said:
You're gonna have to eat a crap ton to put on weight with that kind of exercise. What's your diet look like?
Click to expand...

I think I get what you mean but I don't want to put on weight, I want to replace the fat I have with muscle.

An overall loss of 7lbs in weight but different body composition the key.
 
Diet
My diet is work in progress, as I learn it'll improve but here goes for now. I think I need to eat more but I need to calculate portion sizes and protein / carb / fat breakdown of each meal before I can modify further.

Breakfast -
Gammon steak & 2 poached eggs
1x multivitamin
2x omega 3 cap

At Work - Banana

Snack -
Mixed nuts (Brazils, Pecans, Walnuts)

Lunch -
Two wholemeal pittas with chicken and leafy greens
Or
Jacket potato with beans
Or
Leafy salad, chick peas and chicken
2x omega 3 caps

Snack -
More mixed nuts
Or
Mixed berries

Early Evening (Gym days) -
1 scoop whey protein

Post Gym -
Portion of 'white carbs' e.g. Potato or rice with chicken and mixed veg
1 scoop whey protein
1x omega 3 cap
 
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7.40am Special K red berries w/ semi skimmed milk
9.30am Banana
10am Large Latte
12pm Tesco 200g chicken jalapeño pasta
Pea and ham soup
2pm Mixed nuts
3pm Choco M&M's & cuppa
5.40pm Mr Kipling apple pie & cuppa
7.30pm 2x chicken breast w/ rice infusion (rice and mixed veg)
9pm muller corner apple crumble
9.30pm 6x Jaffa cakes

Commutes
http://app.strava.com/rides/26386450
http://app.strava.com/rides/26416051

One thing I need to improve is my sleep, about 6 hours last night, I'm definitely a >8 hours a night person. it will help with planning and food intake the next day.
 
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If you want company on some longer rides give me a shout :)

Would like to do similar to what you're doing, my diet needs some serious work though.
 
Will do mate, I've noticed on Strava we often cross paths on our routes.

I'm not posting my diet today, no trick or treaters = chocolate binge. Can I use 'cheat day' as an excuse? Haha!

Back on it tomorrow with Gammon and eggs in the morning..
 
I know, this thread helps highlight it. I'm planning on colour coding green and red for good and bad bits of my diet so I can target specific areas to improve on.

I also mentioned logging starts properly today, the other day was cleaning out the remains of the crap foods from the cupboards.
 
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