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Day 73: Lean Gains

Today, I woke up and weighed myself. Weight is: 82.3Kg. Yesterday I consumed 222 calories above my BMR and did 0 calories of exercise above my BMR. Total surplus is 222 calories.


This is how I know most of my weight fluctuations are tied up in water. I was 222 calories over my BMR, yet I lost .1 Kg. The only way that happens is water loss. And, since I have been over my BMR several times over the week, I’m having problems staying focused on calorie control, and need something extra.


Once the gyms open up I’d like to get back into the gym and lift weights again. Before I ballooned up, I was trying to gain muscle mass, so I allowed a little bit of extra calories into my diet, but I let a little too many in. Lean Gains is a method of dieting and weight training that allows a person to gain muscle mass.


I have mentioned somewhere, either in a blog post, in my book, or in the course, that weight training is good for weight loss because you burn calories twice. Once while doing the workout and a second time while the muscles rebuild. If you provide a surplus of calories on a rebuild day, you will gain muscle. If you do not provide a surplus of calories those calories will come from either your fat stores or from your carbohydrates already in your system. It depends on what state your body is in and what your current diet is. You will still build muscle, but at a slower rate. Either way, you lose weight.


From the Lean Gains website, if you want to gain muscle, you should consume an extra 20% of your maintenance calories on workout days, and 20% less on rest days. If you wish to focus on fat loss, you should consume 10% below your maintenance calories on workout days, and 30% less on rest days.


As an example, we can use my numbers. My maintenance calories, or BMR, is 1769. So, the following section indicates what I would need for each objective:

Muscle Gain Fat Loss

Calories Required Calories Required

Workout Day 2123 1592

Rest Day 1415 1238


One final word about women and weight training. Remember, women do not naturally produce enough testosterone to get big. Below is an example of a woman who has been training for years drug free. She is defined, but not huge, she is probably around 12% body fat, which is very difficult for a woman to get to and stay at, and she has most likely been training specifically for muscle mass.


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