„Lean & Jacked 2014″: Diet Finished

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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.


























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


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  • 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