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190 lbs
5'7/8
14%BF

Goal is single digit BF.



The Plan

The Diet

05.45 - 10g BCAA's (Pre-Workout)

07.00 - 150g Oats, 60g Whey (PWO)

07.15 - 100g Brown Basmati Rice, 12oz Lean Mince Beef

11.00 - 50g Brown Basmati Rice, 8oz Chicken Breast

14.45 - 50g Brown Basmati Rice, 12oz Lean Mince Beef, 30g Whey, 30g Casein



The Training

All weight training is done in a fasted state with 10g of BCAA's before hand. Weight training will be high intensity low volume (similar to yates)


Mon - Chest and Triceps

Tue - Back and Rear Delts

Wed - Rest

Thu - Legs and Calves

Fri - Delts and Biceps

Sat - Rest

Sun - Rest




The Cardio


Mon - 45 mins in the evening (Stepmill/Treadmill)

Tue - 45 mins in the evening (Stepmill/Treadmill)

Wed - Rest

Thu - 45 mins in the evening (Stepmill/Treadmill)

Fri - 45 mins in the evening (Stepmill/Treadmill)

Sat - 45 mins in the morning (Stepmill/Treadmill)

Sun - Rest