Berkhan's Leangains PDF

 As per /u/31minutes /u/31minutes AMA on /r/leangains /r/leangains Check out the PDF summary here   /u/31minutes final clarifications Weight in lbs Weight in kg Estimated maintenance

200 90.9 2,727

RPT  A: Back day Deadlift Press W. Chins Rows C.G. Chins B: Chest Day Bench press Incline DB bench Barbell curls Triceps extension C: Leg day Squat or leg press Leg curl Leg extensions Calves Cable crunches

2x3-5 2x6-8 2x4-6 2x6-8 1x6-10 2x6-8 2x6-8 2x6-8 2x6-8

Macros for cutting Training Rest

Carbs 273 32

Pro 307 255

Fat 45 78

kCal 2,727 1,852

Macros for bulking Training Rest

Carbs 357 71

Pro 318 283

Fat 53 157

kCal 3,177 2,827

Bodyfat % 18-19% 15-17% 12-14% 9-11% <8%

Stalling over a two-weeks period? Reduce calories from carbs and fats by 5-6%  About alcohol consumption

2x6-8 2x6-8 2x6-8 1x12-16 1x8-10

Loss -1.7 lb/week -1.5 lb/week -1.3 lb/week -1.0 lb/week -0.7 lb/week