DYELB: The Gainz Train

[KYGTIGuy]

Is this with normal activity or weight training?

[SAWCE]

Is this with normal activity or weight training?

Ideally with weight training, but as long as you’re in a calorie deficit and consuming enough protein it doesn’t matter too much. Your calories will have to be lower if you aren’t weight training to burn extra calories and create that growth stimulus.

Same format for women, but I’d start them lower at 13-14 depending on how many calories she’s currently consuming.

[SAWCE]

Any tips on diet and training to reduce body fat? I have a small frame and I'm carrying around 10 to 15 pounds of just fat. Noticable belly and chest in a polo. 6 foot 175 rn.

Don't need all kinds of gains, just look better in a t-shirt

Diet is going to be number 1. If keto works for you, stick to that, but if you ever do switch to trying to build some decent muscle, it's not the best approach.

A general rule of thumb to start out. Take your bodyweight, 175, and multiply by 15. 175*15 = 2625. Eat that many calories for a week. The following week, take your new body weight and multiply by 14. Work your way down to *10.

Stucturing your calories for those days should go as follows (obviously not keto):
Protein, 1g per lb of body weight. Protein has 4cals per gram. There's 700 calories per day your first week.
Fat, 20% of daily calories from fat. Fat has 9cal per gram. At 2625, you're at 525 calories from fat, which equals 59g per day for the first week..
Carbs, fill the gap. 2625 - 700 - 525 = 1400 calories remaining. Carbs are also 4cals per gram, so that gives us 350g of carbs per day.

These numbers will drop each week, and when you get down to BW*12, increase your protein to 1.5g/lb. Fats stay the same, and carbs will obviously drop significantly at this point since protein will take more of a role. We do this because a calorie is not a calories, and protein has a higher thermic effect than carbs do, and they are much harder for your body to digest, so you don't actually get all of those calories.

Like we've talked about, I don't have much experience with keto, but you could do something similar to this with the BW*15 and work your way down but structure the calories as needed for the fats and proteins.

I highly recommend weighing all your food to get accurate counts, but some people are just against that and feel that it's borderline eating disorder behavior.

Quoting to edit post, and I'll repeat down here.

20% of daily calories from fats.

[SAWCE]

Sample 6 week program for you KY, assuming that you drop 2lbs per week:

Week 1 175lbs (*15): 2625 calories/day. 175g protein, 59g fat, 350g carbs.
Week 2 173lbs (*14): 2422 calories/day. 173g protein, 54g fat, 312g carbs.
Week 3 171lbs (*13): 2223 calories/day. 171g protein, 50g fat, 273.5g carbs.
Week 4 169lbs (*12): 2028 calories/day. 253g protein, 45g fat, 153g carbs.
Week 5 167lbs (*11): 1837 calories/day. 250g protein, 41g fat, 118g carbs.
Week 6 165lbs (*10): 1650 calories/day. 248g protein, 37g fat, 82g carbs

They we'd have you stay there for a few weeks until your weight stops dropping.

[goIftdibrad]

well i got my belt in from amazon, it just fits. Might need to tighten it one hole back even since it was a little loose to brace against this am.

and speaking of using the belt....wow, big difference. Made those 265's fell real nice, and that is despite being sore from sunday and feeling generally not strong. I guess i'll put some more weight on the bar thursday for squats

Bench press...not so much. Failed last rep at on 3x5 at 200 lb, again. But i think i may have agverated my forearm, it was tight and actually caused some pain under load.

Pullups.... said forearm was holding me back, and perhaps i overdid it sunday. got 2 sets of 5 with the green band before I tapped out; i just dont think i had enough recovery. I'll take a break from pullups next session and try to hit them up on this weekends workout.

[Apex]

well i got my belt in from amazon, it just fits. Might need to tighten it one hole back even since it was a little loose to brace against this am.

and speaking of using the belt....wow, big difference. Made those 265's fell real nice, and that is despite being sore from sunday and feeling generally not strong. I guess i'll put some more weight on the bar thursday for squats

Bench press...not so much. Failed last rep at on 3x5 at 200 lb, again. But i think i may have agverated my forearm, it was tight and actually caused some pain under load.

Pullups.... said forearm was holding me back, and perhaps i overdid it sunday. got 2 sets of 5 with the green band before I tapped out; i just dont think i had enough recovery. I'll take a break from pullups next session and try to hit them up on this weekends workout.

glad to hear it on the belt !

[SAWCE]

Got 10, 10, 10, 8 on my deadlifts last night with 345. I’ll get all four sets of 10 with 345 in two weeks when I hit deads again.

[goIftdibrad]

pretty good workout this am, squats at 275 felt good, overhead press at 110 still needs work, but getting there.

[SAWCE]

Sample 6 week program for you KY, assuming that you drop 2lbs per week:

Week 1 175lbs (*15): 2625 calories/day. 175g protein, 59g fat, 350g carbs.
Week 2 173lbs (*14): 2422 calories/day. 173g protein, 54g fat, 312g carbs.
Week 3 171lbs (*13): 2223 calories/day. 171g protein, 50g fat, 273.5g carbs.
Week 4 169lbs (*12): 2028 calories/day. 253g protein, 45g fat, 153g carbs.
Week 5 167lbs (*11): 1837 calories/day. 250g protein, 41g fat, 118g carbs.
Week 6 165lbs (*10): 1650 calories/day. 248g protein, 37g fat, 82g carbs

They we'd have you stay there for a few weeks until your weight stops dropping.

Like we talked about yesterday KY, if you're still pretty carb averse and aren't working out routinely, we could increase fats up to 35% of your caloric intake, and this is how that sample 6 weeks would look assuming the same 2lb/week weight loss.

Week 1 175lbs (*15): 2625 calories/day. 175g protein, 102g fat, 251g carbs.
Week 2 173lbs (*14): 2422 calories/day. 173g protein, 94g fat, 220g carbs.
Week 3 171lbs (*13): 2223 calories/day. 171g protein, 86g fat, 190g carbs.
Week 4 169lbs (*12): 2028 calories/day. 253g protein, 79g fat, 77g carbs.
Week 5 167lbs (*11): 1837 calories/day. 250g protein, 71g fat, 49g carbs.
Week 6 165lbs (*10): 1650 calories/day. 248g protein, 64g fat, 20g carbs.

Or we can find a balance between the two, whichever works before for you. As long as you're in that caloric deficit while getting enough protein, fats and carbs can be moved around, but there is scientific evidence showing that you stop getting a benefit from more fats after 35% of your caloric intake is hit by them.

[Jaxper]

Been focusing on rehabbing my knee lately and the day-to-day nagging is starting to go away. Soon I'll be back to fully squatting and back on some programming. Now, if only I didn't have such program ADD!

[KYGTIGuy]

Sample 6 week program for you KY, assuming that you drop 2lbs per week:

Week 1 175lbs (*15): 2625 calories/day. 175g protein, 59g fat, 350g carbs.
Week 2 173lbs (*14): 2422 calories/day. 173g protein, 54g fat, 312g carbs.
Week 3 171lbs (*13): 2223 calories/day. 171g protein, 50g fat, 273.5g carbs.
Week 4 169lbs (*12): 2028 calories/day. 253g protein, 45g fat, 153g carbs.
Week 5 167lbs (*11): 1837 calories/day. 250g protein, 41g fat, 118g carbs.
Week 6 165lbs (*10): 1650 calories/day. 248g protein, 37g fat, 82g carbs

They we'd have you stay there for a few weeks until your weight stops dropping.

Like we talked about yesterday KY, if you're still pretty carb averse and aren't working out routinely, we could increase fats up to 35% of your caloric intake, and this is how that sample 6 weeks would look assuming the same 2lb/week weight loss.

Week 1 175lbs (*15): 2625 calories/day. 175g protein, 102g fat, 251g carbs.
Week 2 173lbs (*14): 2422 calories/day. 173g protein, 94g fat, 220g carbs.
Week 3 171lbs (*13): 2223 calories/day. 171g protein, 86g fat, 190g carbs.
Week 4 169lbs (*12): 2028 calories/day. 253g protein, 79g fat, 77g carbs.
Week 5 167lbs (*11): 1837 calories/day. 250g protein, 71g fat, 49g carbs.
Week 6 165lbs (*10): 1650 calories/day. 248g protein, 64g fat, 20g carbs.

Or we can find a balance between the two, whichever works before for you. As long as you're in that caloric deficit while getting enough protein, fats and carbs can be moved around, but there is scientific evidence showing that you stop getting a benefit from more fats after 35% of your caloric intake is hit by them.

I'm going to start this weekend after our normal grocery visit. Meal prep Sunday night.

[SAWCE]

Like we talked about yesterday KY, if you're still pretty carb averse and aren't working out routinely, we could increase fats up to 35% of your caloric intake, and this is how that sample 6 weeks would look assuming the same 2lb/week weight loss.

Week 1 175lbs (*15): 2625 calories/day. 175g protein, 102g fat, 251g carbs.
Week 2 173lbs (*14): 2422 calories/day. 173g protein, 94g fat, 220g carbs.
Week 3 171lbs (*13): 2223 calories/day. 171g protein, 86g fat, 190g carbs.
Week 4 169lbs (*12): 2028 calories/day. 253g protein, 79g fat, 77g carbs.
Week 5 167lbs (*11): 1837 calories/day. 250g protein, 71g fat, 49g carbs.
Week 6 165lbs (*10): 1650 calories/day. 248g protein, 64g fat, 20g carbs.

Or we can find a balance between the two, whichever works before for you. As long as you're in that caloric deficit while getting enough protein, fats and carbs can be moved around, but there is scientific evidence showing that you stop getting a benefit from more fats after 35% of your caloric intake is hit by them.

I'm going to start this weekend after our normal grocery visit. Meal prep Sunday night.

Nice man. A cheap little food scale at target will go a long way in keeping your count accurate and making it easier to actually drop the weight. People generally over-estimate portion sizes, and just tracking closely alone can help a lot of people reign in the calories a bit.

HIt me up for meal suggestions or serving sizes. I can do a sample day on here if you want.

[KYGTIGuy]

I'm going to start this weekend after our normal grocery visit. Meal prep Sunday night.

Nice man. A cheap little food scale at target will go a long way in keeping your count accurate and making it easier to actually drop the weight. People generally over-estimate portion sizes, and just tracking closely alone can help a lot of people reign in the calories a bit.

HIt me up for meal suggestions or serving sizes. I can do a sample day on here if you want.

That would be awesome. If I can see an example I can just replicate thst. We have a digital food scale already for baking.
Pretty excited

[SAWCE]

Nice man. A cheap little food scale at target will go a long way in keeping your count accurate and making it easier to actually drop the weight. People generally over-estimate portion sizes, and just tracking closely alone can help a lot of people reign in the calories a bit.

HIt me up for meal suggestions or serving sizes. I can do a sample day on here if you want.

That would be awesome. If I can see an example I can just replicate thst. We have a digital food scale already for baking.
Pretty excited

Nice man. I'm not planning on doing anything after work today besides the gym, so I'll type up a sample day tonight. It'll be pretty basic, but you can flavor things as you want and make whatever tweaks you need to make it sustainable. Just take sauces and stuff into account for your total calories each day.

The general idea will be to split protein evenly between the meals, then alternate higher/lower carb/fat meals to meet those requirements.

[Calvinball]

Good week so far. Brit’s been working from home so I even made it in on Monday.

Monday: 10 minutes of ladders on the treadmill, deadlifts, then chest/back supersets.

Tuesday: Grant was a fucker that night, no gym.

Wednesday: 20 minute treadmill run, OHP and other shoulder stuffs.

Today: 10 minutes of intervals and I broke back over 1.5 miles for speedwork, incline bench then bicep/tricep supersets.

Tomorrow should be leg day.


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[KYGTIGuy]

That would be awesome. If I can see an example I can just replicate thst. We have a digital food scale already for baking.
Pretty excited

Nice man. I'm not planning on doing anything after work today besides the gym, so I'll type up a sample day tonight. It'll be pretty basic, but you can flavor things as you want and make whatever tweaks you need to make it sustainable. Just take sauces and stuff into account for your total calories each day.

The general idea will be to split protein evenly between the meals, then alternate higher/lower carb/fat meals to meet those requirements.

You should start a YouTube channel.

[SAWCE]

Nice man. I'm not planning on doing anything after work today besides the gym, so I'll type up a sample day tonight. It'll be pretty basic, but you can flavor things as you want and make whatever tweaks you need to make it sustainable. Just take sauces and stuff into account for your total calories each day.

The general idea will be to split protein evenly between the meals, then alternate higher/lower carb/fat meals to meet those requirements.

You should start a YouTube channel.

I'd love to turn this into something that I make money off of. I think the fitness market on Youtube is a bit saturated, where I couldn't add anything new or unique to get followers, but after my show this winter I plan on trying to start actually coaching people and finally getting some certs.

[SAWCE]

Good shoulder workout last night.

Been doing my pressing on the smith machine. Was supposed to go 185, 195, 205, 215 shooting for 10 reps each set. My gym has really old weights, and I accidentally threw a pair of 10s on after the 185 set, so went 185, 205, 215, 225. Reps went 10, 10, 10, 6 turned the last one into a dropset down to 135 and knocked out an extra 8 reps.

40lb dumbbells for side lateral raises after that, then 85lbs for the first time on machine side raises. 100lbs for rear machine flyes, then finished with some smith machine shrugs at 205, which I know is I have a hard time getting a mind/muscle connection with shrugs though, so I've been staying light and trying to focus on that.

[Calvinball]

Got in today for leg day to make it the first four workout week since April.


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[SAWCE]

Got in today for leg day to make it the first four workout week since April.


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Still squatting 315 for reps like a beast?

[Calvinball]

Got in today for leg day to make it the first four workout week since April.


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Still squatting 315 for reps like a beast?

Nah, 275 was top weight today. I’ve been so inconsistent for the past like 3-4 months, weight is down.

Also probably shouldn’t do leg day at the end of the week. At this point I’ve had two days of speedwork (intervals and ladders to the tube of 1.5 miles in 10 minutes) and a “longer” treadmill run (2.7 miles in 20 minutes).

Definitely some fatigue.


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[Calvinball]

I also, a while back, dropped weight to work on range of motion and get a bit deeper.


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[KYGTIGuy]

You should start a YouTube channel.

I'd love to turn this into something that I make money off of. I think the fitness market on Youtube is a bit saturated, where I couldn't add anything new or unique to get followers, but after my show this winter I plan on trying to start actually coaching people and finally getting some certs.

We decided to start slow. Counting macros isn't in our time budget as is. It feels too overwhelming at this time. That may change as we learn more.
But right now we are basically eating a lean protein and broccoli for dinner or a sweet potato. . She eats a salad for lunch and I eat sardines and a cheese stick. I don't eat breakfasts and generally fast from 8pm to between 12 and 2.

Weekends are a cluster fuck doe

[SAWCE]

I'd love to turn this into something that I make money off of. I think the fitness market on Youtube is a bit saturated, where I couldn't add anything new or unique to get followers, but after my show this winter I plan on trying to start actually coaching people and finally getting some certs.

We decided to start slow. Counting macros isn't in our time budget as is. It feels too overwhelming at this time. That may change as we learn more.
But right now we are basically eating a lean protein and broccoli for dinner or a sweet potato. . She eats a salad for lunch and I eat sardines and a cheese stick. I don't eat breakfasts and generally fast from 8pm to between 12 and 2.

Weekends are a cluster fuck doe

Yeah man, start there and then just tweak it over time to meet your goals. If you can start tracking macros eventually, awesome, if not, just be mindful of what's going in vs how much you think you're burning, and you'll still do okay.

[SAWCE]

Really great back workout tonight.

Weighted pull-ups with 25lbs strapped up.. 10,10,8,6 dropped the weight off and cranked out 3 more with just my body weight.

Bent over barbell rows, 215x10,10,10,8 then dropped down to 135 for a set of pendlay rows, got 10 reps.

Pulldowns 180lbs 10,10,8,6.

Tbar rows 95lbs 10,10,10,12.

Cable pullovers 85lbs 12,12,12.