„Lean & Jacked 2014″: Diet Finished

0 Flares 0 Flares ×

It’s finally over. For those of you who don’t know what I’m talking about, go check out my original post „6 Week Fat Loss: „Lean & Jacked Program.

My bodyweight has changed as follows:

  • 14 April: 84,4 kg

  • 24 May: 80,5 kg

  • Total Weight Loss –> 3,9 kg

This is the first time I have actually dieted in a stricter sense. Generally, I am happy with how everything went but of course there’s always room for improvement. But this being my first time of dieting over several weeks and also doing a water cut at the end of it, I can say that I am satisfied.

I achieved 2 out of 3 goals. Goal #1 was to move my body fat close to 7%. Even though I haven’t done a DEXA scan to quantitatively verify my body fat percentage, I am confident that I got 7%. The veins in my lower abdominal area were popping out like crazy and that’s considered a sign for single digit body fat percentage.

I was also able to achieve goal #2 which was to clean up my diet by eliminating stuff like cakes/pies. Sometimes I had a craving for these foods but after 2 weeks or so I didn’t think much about it anymore. I reminded myself of why I was doing this diet and that kept me motivated.

As you can see in the pictures below, I didn’t achieve goal #3 – i.e. see the muscle striations on my quads. My quads got leaner but in the end I was still holding a bit too much water to make these striations visible. I will try to achieve this goal next time I do a diet.

In the future, I will definitely be doing some more diets and who knows, maybe some day I will feel like stepping on stage in some amateur bodybuilding competitions.

 

SONY DSC

SONY DSC

 

SONY DSC SONY DSC

SONY DSC

 

SONY DSCSONY DSC

 

SONY DSC

 

 

 

 

 

 

 

 

 

 

 

 

 

SONY DSC

 

If you have any questions about the specific details of my diet and water cut, comment below.

 

(Visited 323 times, 1 visits today)
0 Flares Facebook 0 Twitter 0 0 Flares ×
Speichere in deinen Favoriten diesen Permalink.
  • aelephant

    Great work! Back shots are particularly impressive. Have you posted your full workout routine and numbers anywhere previously?

    • http://www.biohacks.net/ Stephan R

      Thanks man. As to your question, I haven’t.
      But I can give you a quick rundown of what a normal week of training looks like for me:

      Mon: Pressing (Incline Dumbbell, Weighted Dips, Triceps work)
      Tues: Gymnastics stuff (handstand, front levers, tons of pullups etc)
      Wed: Recovery
      Thur: Pulling (Weighted Pullups, Barbell Rows, Snatch High Pulls, farmer’s walks etc)
      Fri: Gymnastics (same as Tuesday)
      Sat: Recovery
      Sun: Legs (Front Squats, Stiff Legged Deadlifts, Hack Squats, assistance exercises)

  • Roger

    What were you eating during this? Strict paleo? Primal? Something else?

    • http://www.biohacks.net/ Stephan R

      More like Paleo + dairy. I tolerate lactose, so I dont see any reason why I shouldnt be consuming high quality dairy products.

      Typical day of eating would be:
      1.4 eggs + cheese
      2. tuna + salad + veggies/poultry
      3. protein shake + banana + blueberries
      4. rice/potatoes + red meat + cabbage/asparagus
      5. cottage cheese + almonds