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  • Berkhan's Leangains PDF

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    ferncaz95
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    The document summarizes an AMA on leangains and provides information on weight, estimated maintenance calories, sample RPT workout splits, macros for cutting and bulking, estimated weight loss per week based on bodyfat percentage, and notes on stalling and alcohol consumption. It includes a sample 3-day RPT workout split with exercises and rep ranges, macros for a 200lb male's cutting and bulking phases with training and rest day calories and macros, and guidance on adjusting calories if weight loss stalls for two weeks.

    Original Description:

    Detailed summary on Berkhan's Leangains routine and macros, based on the foundations of Intermittent Fasting

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    The document summarizes an AMA on leangains and provides information on weight, estimated maintenance calories, sample RPT workout splits, macros for cutting and bulking, estimated weight loss per week based on bodyfat percentage, and notes on stalling and alcohol consumption. It includes a sample 3-day RPT workout split with exercises and rep ranges, macros for a 200lb male's cutting and bulking phases with training and rest day calories and macros, and guidance on adjusting calories if weight loss stalls for two weeks.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
    6K views1 page

    Berkhan's Leangains PDF

    Uploaded by

    ferncaz95
    The document summarizes an AMA on leangains and provides information on weight, estimated maintenance calories, sample RPT workout splits, macros for cutting and bulking, estimated weight loss per week based on bodyfat percentage, and notes on stalling and alcohol consumption. It includes a sample 3-day RPT workout split with exercises and rep ranges, macros for a 200lb male's cutting and bulking phases with training and rest day calories and macros, and guidance on adjusting calories if weight loss stalls for two weeks.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
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    of 1

    As per /u/31minutes AMA on /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

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