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    Lean Gains For Life

    Uploaded by

    IvanTih
    The document contains templates for bulking and cutting plans, with sections to enter stats like body weight and calorie targets. Guidelines specify ranges for macros on rest versus training days. Example routines are laid out for full body workouts, listing sets and weights for lifts targeting the main muscle groups.

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd

    Lean Gains For Life

    Uploaded by

    IvanTih
    254 views14 pages
    The document contains templates for bulking and cutting plans, with sections to enter stats like body weight and calorie targets. Guidelines specify ranges for macros on rest versus training days. Example routines are laid out for full body workouts, listing sets and weights for lifts targeting the main muscle groups.

    Original Description:

    Nutrition book

    Original Title

    Lean gains for life

    Copyright

    © © All Rights Reserved

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    XLSX, PDF, TXT or read online from Scribd

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    The document contains templates for bulking and cutting plans, with sections to enter stats like body weight and calorie targets. Guidelines specify ranges for macros on rest versus training days. Example routines are laid out for full body workouts, listing sets and weights for lifts targeting the main muscle groups.

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
    Download as xlsx, pdf, or txt
    254 views14 pages

    Lean Gains For Life

    Uploaded by

    IvanTih
    The document contains templates for bulking and cutting plans, with sections to enter stats like body weight and calorie targets. Guidelines specify ranges for macros on rest versus training days. Example routines are laid out for full body workouts, listing sets and weights for lifts targeting the main muscle groups.

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
    Download as xlsx, pdf, or txt
    of 14
    At a glance
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    The documents provide recommendations for macro nutrient splits and calorie intakes for bulking and cutting. They also outline different full body lifting programs and exercises.

    The documents recommend different macro splits for rest and training days when cutting, including 30% carbs 70% fat and 75% carbs 25% fat. When bulking, recommendations include 30% carbs 70% fat and 75% carbs 25% fat are also provided.

    For bulking, recommendations include a 500 calorie surplus on training days and a 100 calorie surplus on rest days, totaling a 2300 calorie weekly surplus. For cutting, a weekly 3500 calorie deficit is recommended.

    1.

    All non grayed out cells require input from you, what is entered there is not nessicarily the optimal ratio for you.
    2. Save a copy of this sheet, don't send me and email asking for access, I'll deny it.
    3. Do research/experimentation to figure out the right Macro split for you
    4. 1g/lbBW of protein is the usually recommended amount
    5. Some people like to do 75/25 carbs/fat training days and 50/50 rest days. Don't follow my percentages, choose your own
    6. Refer to RPT guide and Patreon Bulk post for the cutting and bulking sheets routines to be explained.
    7. I lower all weights by 10% but some are recommended to be 5%. I find i do better with a 10% reduction, so change it back if
    8. Cutting sheet specifies a difference of how much more you eat on a training day compared to your rest day.
    9. Bulking sheet specifies how much over maintence you want to eat on training and rest days.
    10. 2300kcal surplus is considered a "leanbulk" amount - but track your weight and adjust calories accordingly
    BW in pounds 170
    Cals per pound BW 13.64 cal
    TDEE 2318 cal
    Goal loss/week lbs 1
    Workout days/week 3
    Addt'l Training day Cals 400 cal
    Weekly Deficit Needed 3500 cal
    Desired g/protein/lb BW 1.05
    Rest Day Carb % 30%
    Rest Day Fat % 70%
    Workout day Carb % 75%
    Workout day Fat % 25%

    Workout Macros Cals Rest Day Macros


    Calories 2047 cal 2047 cal Calories 1647 cal
    Protein 178.5 714 cal Protein 178.5
    Fat 37.0209235209 333 cal Fat 72.5474747475
    Carbs 249.8912337662 1000 cal Carbs 69.9564935065
    Cals
    1647 cal
    714 cal
    653 cal
    280 cal
    BW in pounds 181
    Cals per pound BW 13.64 cal
    TDEE 2468 cal
    Surplus on Training Days 500 cal
    Training days/week 4
    Surplus Rest Days 100 cal
    Weekly Surplus 2300 cal
    Desired g/protein/lb BW 1.05
    Rest Day Carb % 30%
    Rest Day Fat % 70%
    Workout day Carb % 75%
    Workout day Fat % 25%

    Workout Macros Cals Rest Day Macros


    Calories 2968 cal 2968 cal Calories 2568 cal
    Protein 190.05 760 cal Protein 190.05
    Fat 61.3328282828 552 cal Fat 140.6208080808
    Carbs 413.9965909091 1656 cal Carbs 135.5986363636
    Cals
    2568 cal
    760 cal
    1266 cal
    542 cal
    BW in kg 83
    kCal per kg BW 30.00 cal
    TDEE 2490 cal
    Goal loss/week lbs 0.5
    Workout days/week 3
    Addt'l Training day Cals 400 cal
    Weekly Deficit Needed 3850 cal
    Desired g/protein/kg BW 2.5
    Rest Day Carb % 40%
    Rest Day Fat % 60%
    Workout day Carb % 60%
    Workout day Fat % 40%

    Workout Macros Calories Rest Day Macros


    Calories 2169 cal 2169 cal Calories 1769 cal
    Protein 207.5 830 cal Protein 207.5
    Fat 59.4920634921 535 cal Fat 62.5714285714
    Carbs 200.7857142857 803 cal Carbs 93.8571428571
    Calories
    1769 cal
    830 cal
    563 cal
    375 cal
    BW in kg 83
    Cals per kg BW 30.00 cal
    TDEE 2490 cal
    Surplus on Training Days 500 cal
    Training days/week 4
    Surplus Rest Days 100 cal
    Weekly Surplus 2300 cal
    Desired g/protein/kg BW 2.2
    Rest Day Carb % 30%
    Rest Day Fat % 70%
    Workout day Carb % 75%
    Workout day Fat % 25%

    Workout Macros Cals Rest Day Macros


    Calories 2990 cal 2990 cal Calories 2590 cal
    Protein 182.6 730 cal Protein 182.6
    Fat 62.7666666667 565 cal Fat 144.6355555556
    Carbs 423.675 1695 cal Carbs 139.47
    Cals
    2590 cal
    730 cal
    1302 cal
    558 cal
    Goals for top Set Squats Deadlift Stiff Leg Deadlift Bench Press
    Weight (include bw chins) 225 315 275 215
    Your bodyweight: 158 Rounding: 2.5 Best Bench WxR

    Workout A 1st set weight 2nd set weight 3rd set weight 4th set weight
    Squat 4x6 SS 135 135 135 135
    Deadlifts 2x6 RPT 315 282.5
    Stiff Leg Deads 1x10 275
    Bench Press 3x8 RPT 215 202.5 190
    Triceps A 2x10 RPT 75 67.5
    Calves A 5x8 20% dropset 360 287.5 230 182.5

    Workout B 1st set weight 2nd set weight 3rd set weight
    Rows A 3x8 RPT 155 137.5 122.5
    OHP 3x8 RPT 125 117.5 110
    Weighted Chins 3x6 RPT 247.5 222.5 200
    Added weight for chins 89.5 64.5 42

    Workout C 1st set weight 2nd set weight 3rd set weight 4th set weight
    Squats 4x8 RPT 225 202.5 180 160
    Bench AMSAPx5 225
    Triceps B 2x10 RPT 160 144
    Calves B 5x8 20% dropset 360 287.5 230 182.5

    Workout D 1st set weight 2nd set weight 3rd set weight 4th set weight
    Rows B 3x10 RPT 175 157.5 140
    OHP 3x10 SS 105 105 105
    Chins BW x 4 158 158 158 158
    Triceps A Calves A Rows A OHP Weighted Chins Triceps B Calves B Rows B
    75 360 155 125 247.5 160 360 175
    225 10 Est 1RM: 300

    5th set weight

    145

    5th set weight

    145
    2.5
    5
    Goals Top Set Deadlift Overhead Press Bench Press Hammer Row Squat
    Weight (incl bw chins) 350 115 205 285 245
    Reps 6 8 8 8 10
    Estimated 1RM 405 145 255 355 325
    Est 1RM/BW 2.20 0.79 1.39 1.93 1.77
    Bodyweight: 184
    Rounding Constant: 5
    Lift
    Monday 1st set 2nd set 3rd set Bench
    Deadlift 2x6 350 315 Chin Ups
    OHP 3x8 115 100 90 Squat
    Barbell Curl 2x10 100 90 Deadlift

    Powerlift Total
    Wednesday 1st set 2nd set 3rd set
    Bench 3x8 205 180 160
    Hammer Row 3x8 285 255 225
    Barbell Calf 2x10 345 310

    Friday 1st set 2nd set 3rd set


    Squat 3x10 245 220 195
    Chin-ups 3x8 235 210 185
    Addt'l Weight Chins 51 26 1
    Tricep 2x10 170 150
    Weighted Chin Barbell Curl Barbell Calf Tricep Rope
    235 100 345 170
    8 10 10 10
    290 135 460 225
    1.58

    Me Intermediate Advanced Elite


    1.39 1.2 1.5 1.8
    1.58 1.2 1.5 1.8
    1.77 1.6 2 2.4
    2.20 2 2.5 3

    985

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