The Lean Gains / IF learning and Discussion Log

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  1. Quote Originally Posted by Sik View Post
    WTF? I'm in India working running away from this and you eat like a mad man loool

    yesterday

    1 Butter panner
    4 Tandoori Chicken tighs
    2 entire naan's lol
    2 vegetable palav

    And i was done lol but man 5 Gulab Jamun balls are so good loool and i run from them!
    my god you lucky ppl.
    I'm gluten intolerant ; ;
    nan has gluten right? ; ; Please tell it doesn't i'mma head over to my local indian place and eat all I can!


  2. Livestrong.com
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  3. Quote Originally Posted by freezito View Post
    Livestrong.com
    Thanks lol

    Should really use the sources available. Sometimes the excitement of looking at the awesome meals makes me forget I can think for myself haha

  4. Cornbread is fantastic.

    That is all.

  5. Quote Originally Posted by Milas View Post
    The first rule of Lean Gains is there are no cheat meals!

    But yeah, I would classify it as that!

    2 hyuge servings of Butter chicken
    2 hyuge servings of Saag
    2 Tandoori Chicken legs
    3 Samosas
    4 servings Naan
    3 big servings curried vegetables
    1 bowl rice dessert (forgot name)
    5 Gulab Jamun balls w/loads of syrup

    and when I got home I had a brownie, a glass of milk, and passed out for the evening (8PM)

    I was at about 5600 calories for the day, a bit above my 4400 target (20% over maintenance)!

    This morning, cleared it ALL out before quads!
    Is it wrong that I went from 6 to midnight when I read that? Could be the fact I get to eat in 30 minutes and I am starving!
    If my direct and cynical approach bothers you, just ignore it. I'm just saying what you need to hear ;).
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  6. Quote Originally Posted by oufinny View Post
    Is it wrong that I went from 6 to midnight when I read that? Could be the fact I get to eat in 30 minutes and I am starving!
    I'm there with you, watching the clock intently!!!

    I just popped some glycobol, had a good back/shoulder/arm workout this morning, I AM READY TO BREAK FAST ALREADY!!!

    Yeah, I want to head back to the Indian place. I could eat there just about every day for just $6! I could make it my 1 meal for the day to keep calories in check!
    NeedToBuildMuscle Representative / PowerChews Representative
    AgeForce Representative - www.ageforce.com for hGH Patches!
    Send me a PM with any questions about products & discount codes

  7. Quote Originally Posted by kyoryoko View Post
    my god you lucky ppl.
    I'm gluten intolerant ; ;
    nan has gluten right? ; ; Please tell it doesn't i'mma head over to my local indian place and eat all I can!
    Well it is a wheat flour based bread, I assume that would mean gluten.
    If my direct and cynical approach bothers you, just ignore it. I'm just saying what you need to hear ;).

  8. Hey guys come check out my new eating Challenge (Gone in 60 Seconds part-deuce) on my TRIVIA thread.... REDEFINE NUTRITON Weightlifting/Bodybuilding Trivia...
    Dr. Albert Scott Representative for FINAFLEX
    www.finaflex.com
    Redefine Yourself..... REDEFINE EVERYTHING!

  9. Man I had a fun meal for lunch, will have a large amount of protein later tonight and that will probably be all. Had 2 hot wings, a plate of Chicken Marsala pasta, and 1 really big piece of cake and some pieces of bread with a spinach and artichoke dip. Not something to recommend especially on a lower calorie day but I don't pass up on that cake it is some of the best around. Made me happy I am not getting ready for anything specific today won't be any type of problem and wont be any kind of make up day or anything to try to make up for having that meal. I may only have protein a later today to make up for it if I do anything.

    Tomorrow I will be eating big again but it is a lower body day and should be needed. Hopefully some of these carbs I just got in are full on ready to go for tomorrows lift. I know I am already seeing vascularity from that meal. Oh I also took 600mg of ALA before eating this. WooHoo!
    Live Hard, Laugh Hard, Love Hard and Heal Fast! - KLEEN
    Current Training Log -
    http://anabolicminds.com/forum/workout-logs/276206-kleen-strong-body.html

  10. Quote Originally Posted by MrKleen73 View Post
    Man I had a fun meal for lunch, will have a large amount of protein later tonight and that will probably be all. Had 2 hot wings, a plate of Chicken Marsala pasta, and 1 really big piece of cake and some pieces of bread with a spinach and artichoke dip. Not something to recommend especially on a lower calorie day but I don't pass up on that cake it is some of the best around. Made me happy I am not getting ready for anything specific today won't be any type of problem and wont be any kind of make up day or anything to try to make up for having that meal. I may only have protein a later today to make up for it if I do anything.

    Tomorrow I will be eating big again but it is a lower body day and should be needed. Hopefully some of these carbs I just got in are full on ready to go for tomorrows lift. I know I am already seeing vascularity from that meal. Oh I also took 600mg of ALA before eating this. WooHoo!
    You fuggin glutton, I am sitting here on the edge of my seat ready to go and pig out on a couple of gyro's, and I have to come here and read about your fuggin feast ... I am so gonna hoover those fuggers down...
    Unremarkable is no way to go through life... Doug

  11. Quote Originally Posted by DreamWeaver View Post
    You fuggin glutton, I am sitting here on the edge of my seat ready to go and pig out on a couple of gyro's, and I have to come here and read about your fuggin feast ... I am so gonna hoover those fuggers down...
    Yeah it is pretty awesome and it really seems the progestin is kicking in so I honestly do not expect any damage from this at all. I bet it all lands in my muscle.
    Live Hard, Laugh Hard, Love Hard and Heal Fast! - KLEEN
    Current Training Log -
    http://anabolicminds.com/forum/workout-logs/276206-kleen-strong-body.html

  12. Quote Originally Posted by MrKleen73 View Post
    Yeah it is pretty awesome and it really seems the progestin is kicking in so I honestly do not expect any damage from this at all. I bet it all lands in my muscle.
    I just had and orange, so feel a pit less peckish... Oranges really energize me for some reason...
    Unremarkable is no way to go through life... Doug

  13. Just thought I'd throw out there some numbers on the success I'm having with lean gains.

    I started lean gains on April 4th at 196, and today (may 20th) I am sitting at 176. So its 20 lbs in around 6 weeks on lean gains with maintaining strength!!

    Last year on a full on cut it took me 8 weeks to lose 16 lbs and I lost a good amount of strength and muscle in the process.

    I think this whole thing of high Cal/ training days is a lot of the magic. Basicly cutting on rest days and maintaining or even building muscle on training days is great. This whole thing is wonderful, and in another month I can't imagine where I will be....
    Recoverbro Elite
    "This is what we've been working on"

  14. what i want to know is, who all is doing cardio in the fed state? im not leaning out as quick as i'd like and im wondering if doing cardio during the 8 hour period would be.......counter productive.


    you'd be burning liver glycogen doing cardio in the fed state when you're trying to preserve liver glycogen to fend off catabolism for as long as you can - sort of saving your calories for the fast.....dividing fat burning time and recovery/hibernation time. so it would make sense to do all of the cardio in the fasted state.

    however, ive only been doing an hour of walking a day during my fast for cardio and i'd like to step it up a notch by doing some eliptical at night when i can hit the gym equipment.

    thoughts?
    For me, the action IS the juice.

  15. I don't think it will have any effect catabolic wise, we don't really fast long enough to produce catabolism of muscle only fat. So really at that point it becomes a calories in calories out situation so yeah it would be of benefit, but probably not as much as additional cardio during the fast or simply removing an extra 500 cals on non training days. It won't hurt your muscle and doesn't equal out to much of a drop over the course of a week but is big enough to drop about an extra .5 lb off a week.
    Live Hard, Laugh Hard, Love Hard and Heal Fast! - KLEEN
    Current Training Log -
    http://anabolicminds.com/forum/workout-logs/276206-kleen-strong-body.html

  16. I'm doing 0 cardio at all, weighed in at 191 today, started doing IF seriously 12 days ago at somewhere between 198-200

  17. Quote Originally Posted by EasyEJL View Post
    I'm doing 0 cardio at all, weighed in at 191 today, started doing IF seriously 12 days ago at somewhere between 198-200
    Yeah he recommends you just have a lower caloric intake on the rest days and that would equal what you would burn via cardio. However he also states cardio in the fasted state promotes faster fat loss. So just depend on how you want to approach it but it works both ways.
    Live Hard, Laugh Hard, Love Hard and Heal Fast! - KLEEN
    Current Training Log -
    http://anabolicminds.com/forum/workout-logs/276206-kleen-strong-body.html

  18. Quote Originally Posted by soontobbeast View Post
    what i want to know is, who all is doing cardio in the fed state? im not leaning out as quick as i'd like and im wondering if doing cardio during the 8 hour period would be.......counter productive.


    you'd be burning liver glycogen doing cardio in the fed state when you're trying to preserve liver glycogen to fend off catabolism for as long as you can - sort of saving your calories for the fast.....dividing fat burning time and recovery/hibernation time. so it would make sense to do all of the cardio in the fasted state.

    however, ive only been doing an hour of walking a day during my fast for cardio and i'd like to step it up a notch by doing some eliptical at night when i can hit the gym equipment.

    thoughts?
    For "stubborn fat loss," you can add in a little of cardio at the end of your lifting session to help lose those last pounds of fat. I would recommend (and I myself typically perform) 25-30 minutes of incline/brisk walking for this, but you could experiment with other types of cardio as well!

  19. LISS is great for targeting fat loss and minimizing muscle loss. However, you don't burn the same quantity of fat as if you do MISS or HIIT, those burn more total calories and total fat.

    My preference is doing HIIT and MISS until I get in the single digit bodyfat range, then switch over to mainly LISS (12-15% incline, 3mph, 45-60 minute sessions up to 2 x a day).
    NeedToBuildMuscle Representative / PowerChews Representative
    AgeForce Representative - www.ageforce.com for hGH Patches!
    Send me a PM with any questions about products & discount codes

  20. Quick question, I've been fasting 17+ hours now and I'm feeling fine, no hunger at all now. How long should I keep going? I just ran ~3 miles and I'm going to do a few more in a little bit.

    I'm drinking some BCAA, but not jonesing for anything right now (took 1 Dexaprine earlier today, those things friggin' annihilate my appetite!).
    NeedToBuildMuscle Representative / PowerChews Representative
    AgeForce Representative - www.ageforce.com for hGH Patches!
    Send me a PM with any questions about products & discount codes

  21. Quote Originally Posted by Milas View Post
    Quick question, I've been fasting 17+ hours now and I'm feeling fine, no hunger at all now. How long should I keep going? I just ran ~3 miles and I'm going to do a few more in a little bit.

    I'm drinking some BCAA, but not jonesing for anything right now (took 1 Dexaprine earlier today, those things friggin' annihilate my appetite!).
    If its a rest day or cardio day, I say go longer if you aren't hungry. I have went as long as 20 hours before breaking fast on those days while taking in BCAAs every couple hours. Keep that protein synthesis going and you should be good to go.
    Recoverbro Elite
    "This is what we've been working on"

  22. Quote Originally Posted by Red Dog View Post
    For "stubborn fat loss," you can add in a little of cardio at the end of your lifting session to help lose those last pounds of fat. I would recommend (and I myself typically perform) 25-30 minutes of incline/brisk walking for this, but you could experiment with other types of cardio as well!
    alright ill try it.


    i have about 5-6lbs to lose before i look awesome. its frustrating because i seem to be recomping on a small amount of calories.
    For me, the action IS the juice.

  23. Hey-

    I have been thinking about going really low on cals on rest days? I mean somewhere in the 1000-1200 kcal range for a roughly 210lb guy. I would probably have to go less than 1 g protein per pound of body weight.

    If you weigh 210lbs and you have to eat 1g protein/lb weight, that gives you 840 kcal right there. So to end up in the 1000-1200 range for the day, you would have to eat only very high protein foods (i.e. chicken breast, tuna, protein pudding) when you thrown in small amounts of unavoidable fat and carbs.

    I'm probably around 13-15% BF. Does anyone think going really low is a good idea? Overkill?

  24. Quote Originally Posted by adnscmplx View Post
    Hey-

    I have been thinking about going really low on cals on rest days? I mean somewhere in the 1000-1200 kcal range for a roughly 210lb guy. I would probably have to go less than 1 g protein per pound of body weight.

    If you weigh 210lbs and you have to eat 1g protein/lb weight, that gives you 840 kcal right there. So to end up in the 1000-1200 range for the day, you would have to eat only very high protein foods (i.e. chicken breast, tuna, protein pudding) when you thrown in small amounts of unavoidable fat and carbs.

    I'm probably around 13-15% BF. Does anyone think going really low is a good idea? Overkill?
    Definitely no drawbacks to it regarding muscle atrophy or catabolism. Only drawback to that would be personal preference really. You would definitely burn more fat that way. YOu don't really even have to worry about the 1/1 on protein that day either. If you are going to do it like that just have basically 1 high protein meal at the end of the day or something. A nice big lean 16-20 oz
    steak or something would be great.
    Live Hard, Laugh Hard, Love Hard and Heal Fast! - KLEEN
    Current Training Log -
    http://anabolicminds.com/forum/workout-logs/276206-kleen-strong-body.html

  25. I used IF as an excuse for a chocolate peanut butter shake since today was a workout day

  26. Quote Originally Posted by EasyEJL View Post
    I used IF as an excuse for a chocolate peanut butter shake since today was a workout day
    Why do I get the feeling this was not just chocolate protein powder, ice and some peanut butter mixed together.... Did you use real ice cream???
    Live Hard, Laugh Hard, Love Hard and Heal Fast! - KLEEN
    Current Training Log -
    http://anabolicminds.com/forum/workout-logs/276206-kleen-strong-body.html

  27. LMAO! Hey man use your calories the way that you see fit. MMMMM So long as you added in a lil supplemental protein just before or after all is forgiven. LOL
    Live Hard, Laugh Hard, Love Hard and Heal Fast! - KLEEN
    Current Training Log -
    http://anabolicminds.com/forum/workout-logs/276206-kleen-strong-body.html

  28. Quote Originally Posted by MrKleen73 View Post
    Definitely no drawbacks to it regarding muscle atrophy or catabolism. Only drawback to that would be personal preference really. You would definitely burn more fat that way. YOu don't really even have to worry about the 1/1 on protein that day either. If you are going to do it like that just have basically 1 high protein meal at the end of the day or something. A nice big lean 16-20 oz
    steak or something would be great.
    Thanks a lot dude. That is solid re-enforcement for me. I'll probably just eat two big (around 1 lb meat) meals on rest days and see how it goes.

    I'm not going to do any formal cardio (because it sucks) so having a big calorie deficit on rest days seems like the way to go. I don't anticipate it being that hard with IF, also I get to eat a decent amount on lifting days.

    And yes a nice 16-20 ounce steak (in any context) is great.

  29. Damn!!! This log has been a tremendous read for me. Going to have to give this a try in the near future!
    Come join me on my Olympus goodie run (Ostarine / Ep1c / Str3ngth / Sup3r PCT)
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