Category: Thinner Leaner Stronger

Week 3 Progress Pics 

So I have been doing the Thinner Leaner Stronger program for 3 weeks, guess how much weight I’m down!!! 

NOTHING!!! Not a damn lb, my weight has fluctuated by 1-2 lbs but stays pretty consistent at 173-174. Am I really gaining that much muscle to say it is “muscle weight”??? 

Here’s how my workouts and weigh ins went

Week 3 and Keto 

Monday 

174.3 W 35 Hips 41.5

B 37 

Incline bb bench:50×8

Incline DB bench:20lbsx10

Flat bb Bench 40×8

Dips bench 12

Calf A: standing machine 155lbsx10

Seated calf 70×12

Tuesday 

173

Deadlift 115×8

Squat 65×8

Bb row 60×10

1 arm row 30×10

Hang cleans 65×10

Abs 

Wednesday 173

Military bb press 40×10

Side lateral raise 10×15

Bent over rear delt raise 20×10

calves

Thursday

Weigh in 172.6

Bb bicep curls 45×10

Close grip bench 45×10

DB curls 15×15

Tricep press 20×12

Abs

Friday

Weigh in 174.2

Overhead squat 25×12

Romanian deadlift 115×8

Hip thrust 45×8

Calf DB 20lbs

Hang cleans 65×10

Snatches 25×12

Saturday 173.2

Rest day 

Sunday 

Rest day 173.8

I’ll do a measurement check Monday! 


What I did do differently this week was severely restrict my carbs down to 5% of my macros and tried a Keto diet. Outcome? 

I wasn’t hungry, I are a lot and did stay within my calorie deficit. But yes, I bummed out. I was sluggish and tired. I need those carbs.

Plan for Week 4 CARDIO!!! I know I need to do cardio for fat loss I was just trying to avoid it. This week my goal is 5 days of 25min HIIT cardio of either sprints on the mill, stairclimber or lateral elliptical. I need to sweat or this fat is staying. I also set my macros back up for 

I used an online calculator to determine my TDEE and then based by protein macros on the formula, then my fats and whatever calories were left went to carbs. I’m not denying myself food anymore and if it fits my macros #iifym I will eat it! 

Here’s to some serious Fat Loss this week! 

Bring it on Week 4 

Week 2 Results – Thinner Leaner Stronger

Ok , so I’ve lost 0lbs on the scale and I never tracked measurements BUT looking at the Before and Afters pics I think I see progress. 


Do you see it??? 

I wasn’t ready to give up on the lifting part of the program but I am ready to change the food part. I get ridiculously discouraged when I don’t see numbers on a scale moving and I know that’s wrong but I need to see movement. 

So, for the next 2 weeks I’m going #keto #lowcarb again to try and spark some scale movement. Just a trial period and if I feel ok and don’t go too heavy into Keto flu then it may stay as part of the program. 

Here’s how my lifts looked this week 

WEEK 2

Monday day 1

chest      173.4

Incline bb bench:40×10

Incline DB bench:17.5lbsx10

Flat bb Bench:40×8

Dip: tricep on bench 12×3

Calf A: standing DB 50lbs

Seated calf 45×12 70×12 70×12

Tuesday day 2

Back Butt Abs

172.0

Deadlift 125×8

Squat 65×8

Bb row 65×8

1 arm row 35×8

Roman chair 0

Wheel 15

Cable crunch 0

Wednesday day3 Shoulders Abs

172.2

Military bb press 40×8

Side lateral raise12.5×8

Bent over rear delt raise 17.5×12

Leg press calves 70×15 90×15 110×15

DB press 20×8

BB front raises 20×10

Face pulls 27×12 30×12 35×12

Leg raises and obliques 

Thursday day 4

Weigh in 173.2

Bb bicep curls 35×10

Close grip bench 35×10

DB curls 10×15 for 100 reps

Tricep press 10×15

Abs

Friday day 5

Weigh in 173.8

Bb squat 85×8

Leg press190x8

Romanian deadlift 115×8

Hip thrust 45×8

Calf 155×8

Leg press 110×12

Saturday day 6

174.8 rest day

Sunday day 7

174.4

Rest day 

So let’s see where week 3 and Keto takes me! 

Happy lifting and eating friends

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