The Lean Gains / IF learning and Discussion Log

[DreamWeaver]

Yesterday as an off day for me I managed to hold off on eating till 530pm, but then had a 20oz prime rib and potato, then some peanut butter fudge ice cream. quite nice

Yah got me beat...

[freezito]

Well I lasted till 1240 today, wow, my food never tasted so good

[DreamWeaver]

Well I lasted till 1240 today, wow, my food never tasted so good

There you go, and hey it gets easier...

[freezito]

Can't wait to c the fat melt off

[Milas]

Fast break time is my favorite time of day now, bar none! I sit there looking at the clock, just waiting for it! NOM NOM NOM!!!

Todays Fast Break:

16 oz Curried Flounder
1 Serving PeiWei Curry Chicken - stock velveted
1/2 cup brown rice

3 cups spinach
1 cup lettuce
1/4 cup edamame
1 Tbsp bacon bits
2 Tbsp Sesame Ginger dressing

1 Apple, medium
3 Tbsp Naturally More PB
2 Metamucil Bars
1 cup hazelnut coffee

1L water (raspberry lemonade crystal light)


1,623 cal 171g protein, 108g carbs (28g fiber), 56g fat


NOM NOM NOM!!!

I'm still hungry though, RAHR!!!

[DreamWeaver]

Fast break time is my favorite time of day now, bar none! I sit there looking at the clock, just waiting for it! NOM NOM NOM!!!

Todays Fast Break:

16 oz Curried Flounder
1 Serving PeiWei Curry Chicken - stock velveted
1/2 cup brown rice

3 cups spinach
1 cup lettuce
1/4 cup edamame
1 Tbsp bacon bits
2 Tbsp Sesame Ginger dressing

1 Apple, medium
3 Tbsp Naturally More PB
2 Metamucil Bars
1 cup hazelnut coffee

1L water (raspberry lemonade crystal light)


1,623 cal 171g protein, 108g carbs (28g fiber), 56g fat


NOM NOM NOM!!!

I'm still hungry though, RAHR!!!

Sounds delicious ...

[MrKleen73]

Fast break time is my favorite time of day now, bar none! I sit there looking at the clock, just waiting for it! NOM NOM NOM!!!

Todays Fast Break:

16 oz Curried Flounder
1 Serving PeiWei Curry Chicken - stock velveted
1/2 cup brown rice

3 cups spinach
1 cup lettuce
1/4 cup edamame
1 Tbsp bacon bits
2 Tbsp Sesame Ginger dressing

1 Apple, medium
3 Tbsp Naturally More PB
2 Metamucil Bars
1 cup hazelnut coffee

1L water (raspberry lemonade crystal light)


1,623 cal 171g protein, 108g carbs (28g fiber), 56g fat


NOM NOM NOM!!!

I'm still hungry though, RAHR!!!

That is the second time I have seen 16 oz curried flounder now you have to shaire the recipe. I like curry on stuff but have NO CURRY RECIPES!!! Horrible huh, my wife doesn't like the Indian foods, so the curry's and gingers and what not don't make it to my table unfortunately... I tend to order out for them when I get to eat them...

[SouthernLord]

lol@my pwo meal today.....

10oz of pulled buffalo chicken breast served on one package (four buns) of kings hawaiian snacker rolls toasted, one bowl of protein pudding (50g casein) with walden farms marshmallow fluff, and smuckers sugar free choco and caramel syrup. Plus a bowl of mixed berries with a few tbsp of sugar free cool whip.

This meal was every bit of 2000 kcal haha

This is not typical of me, but It will serve as my weekly cheat meal I missed this weekend.

I dosed my usual 200mcg ghrp 6 + 100mcg mod grf and I took three need2slin. I literally had to force my self to stop eating. Unreal hunger.

[RickRock13]

Well I lasted till 1240 today, wow, my food never tasted so good

IF does that! It really makes you enjoy and appreciate your food at fast breaking time!

[SouthernLord]

Buffalo Pulled Chicken by Bubba78

Ingredients

4 skinless, boneless chicken breast halves
1 (17.5 fluid ounce) bottle buffalo wing sauce, divided
1/2 (1 ounce) package dry ranch salad dressing mix
2 tablespoons butter
6 hoagie rolls, split lengthwise

Directions

Place the chicken breasts into a slow cooker, and pour in 3/4 of the wing sauce and the ranch dressing mix. Cover, and cook on Low for 6 to 7 hours.
Once the chicken has cooked, add the butter, and shred the meat finely with two forks. Pile the meat onto the hoagie rolls, and splash with the remaining buffalo wing sauce to serve.



I made this for the first time and I'm hooked. I ate it with mashed cauliflower yesterday and then again today with hawaiian rolls pwo.

I'm a big fan of chicken wings, and this is a guilt free way to get my fix. I used Franks Red Hot Wing sauce and smart balance butter.

[MrKleen73]

Buffalo Pulled Chicken by Bubba78

Ingredients

4 skinless, boneless chicken breast halves
1 (17.5 fluid ounce) bottle buffalo wing sauce, divided
1/2 (1 ounce) package dry ranch salad dressing mix
2 tablespoons butter
6 hoagie rolls, split lengthwise

Directions

Place the chicken breasts into a slow cooker, and pour in 3/4 of the wing sauce and the ranch dressing mix. Cover, and cook on Low for 6 to 7 hours.
Once the chicken has cooked, add the butter, and shred the meat finely with two forks. Pile the meat onto the hoagie rolls, and splash with the remaining buffalo wing sauce to serve.



I made this for the first time and I'm hooked. I ate it with mashed cauliflower yesterday and then again today with hawaiian rolls pwo.

I'm a big fan of chicken wings, and this is a guilt free way to get my fix. I used Franks Red Hot Wing sauce and smart balance butter.

Oh man! Now I am excited to try this!!!!!

[Milas]

That is the second time I have seen 16 oz curried flounder now you have to shaire the recipe. I like curry on stuff but have NO CURRY RECIPES!!! Horrible huh, my wife doesn't like the Indian foods, so the curry's and gingers and what not don't make it to my table unfortunately... I tend to order out for them when I get to eat them...

I just order the Kitchens of India pastes off of Amazon, they are tasty! They have some great deals time to time, and I tend to stock up.

Also sometimes if I'm lazy just cover the meat with curry poweder and turmeric powder, then bake it.

[MrKleen73]

Thanks Milas!
Red Dog, thanks a bunch for that link I am going to put it in my important links. That PDF file had exactly the info I wanted to set up my plan. I am trying to cut and for a recomp he has someone with a 2500 maintenance doing 2000 on NWD, and 3000 on WD, I was going to be at 1800 and 2700 trying to cut and my maintenance is right around 2500 believe it or not. So I am going to keep with my plan but I also recommend everyone read that pdf it isn't long but has some good info. Basically 20- and 20+ like Red Dog said. Here is the link once again and it will be in the link list at the front of the thread too.
http://doubleyourgains.com/musclebui...oach_Final.pdf

[Blacktail]

my brother does. he does it all fasted then comes home and eats at 5 till like 9 when he goes to bed.

Jeez must be Irish. Can't see myself being able to do it. I am starving and weak if I don't eat a few times at least. I might try it in reverse.

[RickRock13]

Buffalo Pulled Chicken by Bubba78

Ingredients

4 skinless, boneless chicken breast halves
1 (17.5 fluid ounce) bottle buffalo wing sauce, divided
1/2 (1 ounce) package dry ranch salad dressing mix
2 tablespoons butter
6 hoagie rolls, split lengthwise

Directions

Place the chicken breasts into a slow cooker, and pour in 3/4 of the wing sauce and the ranch dressing mix. Cover, and cook on Low for 6 to 7 hours.
Once the chicken has cooked, add the butter, and shred the meat finely with two forks. Pile the meat onto the hoagie rolls, and splash with the remaining buffalo wing sauce to serve.



I made this for the first time and I'm hooked. I ate it with mashed cauliflower yesterday and then again today with hawaiian rolls pwo.

I'm a big fan of chicken wings, and this is a guilt free way to get my fix. I used Franks Red Hot Wing sauce and smart balance butter.

This sounds great!! I'm going to try it out

[xigotmailx]

Yikes, that's a lot of peanut butter and banana!

Honestly, unless you're absolutely addicted, I would try to cut that down to a single snack between lunch and dinner and use the whole banana with NaturallyMore Peanut Butter for extra protein/omega-3/fiber.

I also think you need more whole food protein sources up front, not relying on shakes so much until dinner.

I think an IF diet would look more like this, though I'm no expert:

12PM (fast break): 687 cal, 87g pro, 66g carb (14g fiber), 11g fat
10oz tuna/chicken 333 cal, 73 pro, 0 carb, 4g fat
1 cup brocolli 54 cal, 4g pro, 12g carb (6g fiber), 1g fat
1 cup oats or sweet potato 300 cal, 10g pro, 54g carb (8g fiber), 6g fat

3PM Snack: 505 cal, 21g pro, 39g carb (7g fiber), 30.5g fat
1 banana 105 cal, 1g pro, 27g carb (3g fiber), .5g fat
4Tbsp Naturally More PB 400cal, 20g pro, 12g carb (4g fiber), 30g fat

PWO or 6PM Dinner: 654 cal, 76g pro, 82g carb (19g fiber), 7.5g fat
10oz chicken/extra lean beef/fish 275 cal, 57.5g pro, 0g carb, 6g fat
3 cups spinach 123 cal, 16g pro, 21g carb (13g fiber), 1.5g fat
8oz baked sweet potato 256 cal, 2.4g pro, 61g carb (6g fiber), 0g fat

7:30PM Dessert:
Protein Shake - 140 cal, 27 pro, 3 carb, 0 fat


Totals: 1986 cal, 211g pro, 190g carb (40g fiber), 39g fat


That's a more whole food approach to getting the protein in to feel satiated, and balanced in the 2000 calorie range. Of course on workout days you would go up 20%, and on rest days down 20%. This can be adjusted by increasing/decreasing serving sizes for carb and protein sources.

Just thinking about this is making me hungry!!!

Anyway, others can chime in, but I feel this would be a much better alternative using IF 16off/8on eating window.

3 hours to go before I get to eat!!! 16oz curried Flounder waiting for me!!! NOM!

Thank you so much. You don't know how many times and different places, sites, ect I have asked for help on my diet and no one could steer me the right way. I will definitely work on getting these right into my diet now

[Red Dog]

Thanks Milas!
Red Dog, thanks a bunch for that link I am going to put it in my important links. That PDF file had exactly the info I wanted to set up my plan. I am trying to cut and for a recomp he has someone with a 2500 maintenance doing 2000 on NWD, and 3000 on WD, I was going to be at 1800 and 2700 trying to cut and my maintenance is right around 2500 believe it or not. So I am going to keep with my plan but I also recommend everyone read that pdf it isn't long but has some good info. Basically 20- and 20+ like Red Dog said. Here is the link once again and it will be in the link list at the front of the thread too.
http://doubleyourgains.com/musclebui...oach_Final.pdf

very cool!

[adnscmplx]

Hey does everyone workout 3x per week? I've read MB say every other day which could be 3x or 4x. I'd say it doesn't matter but if you are varying your cals by a large amount between training and non-training days it might.

Also if you want to track calories, use dailyplate.com. It is through livestrong. Their database is enormous, you won't have to enter in the nutritional info for anything. Also they have an iphone app which is clutch if you are busy or away from your computer for a while.

I used fitday for about 6 months a while back but this is so much easier.

[soontobbeast]

Jeez must be Irish. Can't see myself being able to do it. I am starving and weak if I don't eat a few times at least. I might try it in reverse.

lol. actually its italian/french, but yeah hes tough.

you'd be surprised at the energy level you have during the fast.

[Red Dog]

Hey does everyone workout 3x per week? I've read MB say every other day which could be 3x or 4x. I'd say it doesn't matter but if you are varying your cals by a large amount between training and non-training days it might.

Well I lift 4x on a normal week (M/W/F/Sa), but occasionally when I'm feeling really amped (infrequently) I'll throw in an additional short session on either Tu/Th/Su.

I cheat on Saturday nights, but only take in ~400 additional calories on the other days I lift since I'm on a cut.