The Lean Gains / IF learning and Discussion Log

[CountryLiftin]

Have been on LG for 5 or 6 months now, almost lost track its like second nature. Got to read up on this thread to see how close I am to the "true" LGs. I know I messed around with it a little bit. Good stuff either way.

[John Smeton]

Marc lobiner says it all here-everyone needs to watch
http://www.youtube.com/watch?v=cE69n...ure=youtu.be&a

[live to lift]

Marc lobiner says it all here-everyone needs to watch
http://www.youtube.com/watch?v=cE69n...ure=youtu.be&a

Agreed there is def. More than 1 way to do things but if it works great. Like the old saying if it aint broke dont fix it

[Frank Reynolds]

Marc lobiner says it all here-everyone needs to watch
http://www.youtube.com/watch?v=cE69n...ure=youtu.be&a

Please tell us what you took from what he said?

[DreamWeaver]

Marc lobiner says it all here-everyone needs to watch
http://www.youtube.com/watch?v=cE69n...ure=youtu.be&a

Liked what he had to say.. personally I have tried a lot of things and nothing has come close to IF ... so I am on it till I find something better...

[DreamWeaver]

Please tell us what you took from what he said?

Chill out and do what works for you .. that's what he's going to do..

[EasyEJL]

Agreed there is def. More than 1 way to do things but if it works great. Like the old saying if it aint broke dont fix it

its true if you go out attacking someone with how they are wrong because of _____ . The problem isn't that people attack them, the problem is those people are at the same time spouting "the only way you can ____ is to _____". The meal frequency thing is the most common. And Marc is wrong, Layne has stated that intermittent fasting is preferable.

yes 5g leucine an hour maximizes protein synthesis, but it doesn't help with insulin sensitivity. IF definitely absolutely with no question leaves you with better insulin sensitivity than any other feeding pattern.

[DreamWeaver]

its true if you go out attacking someone with how they are wrong because of _____ . The problem isn't that people attack them, the problem is those people are at the same time spouting "the only way you can ____ is to _____". The meal frequency thing is the most common. And Marc is wrong, Layne has stated that intermittent fasting is preferable.

yes 5g leucine an hour maximizes protein synthesis, but it doesn't help with insulin sensitivity. IF definitely absolutely with no question leaves you with better insulin sensitivity than any other feeding pattern.

It may be that eating large amount of protein in one sitting is not optimal but the people who do well on LG are very efficient body types, so this tends not to be the main issue, the main issue is keeping body fat lower.

[Frank Reynolds]

Chill out and do what works for you .. that's what he's going to do..

I was asking him, because I'm not so sure that's what he took.

[DreamWeaver]

I was asking him, because I'm not so sure that's what he took.

Oh ok.... I thiought you were asking generally ...

[Frank Reynolds]

Quite honestly I've dieted a million different ways over the years. What I've noticed is if things are structured correctly no matter the ideals the results are fairly similar.

From there it comes down to preference. What foods you like to eat, what fits into your schedule, etc.

For me, not looking to be Mr O, I'm going to do whatever let's me live a semi normal and enjoyable life.

I've done the micro managing, stressed over the most minute details and just don't want to ever be there again.

If that means leaving 2lb of muscle on the table a year, fine.

I haven't even thought about what I am eating for months. I literally eat whatever I feel like.

Granted if I wanted to diet down a few % bf I'd get a little more calculated, but I'll never remove foods I enjoy ever again.

[EasyEJL]

It may be that eating large amount of protein in one sitting is not optimal but the people who do well on LG are very efficient body types, so this tends not to be the main issue, the main issue is keeping body fat lower.

well, given that there is plenty of documentation out there showing that as far as bodybuilder types go, they are eating far more protein than necessary to begin with, its not like you have to shoot for 2g/lb. I'm around where frank is, .75g/lb, so basically 2 meals of each having 75g+ of protein.

I'm generally in agreement with the tone marc took of not trying to make someone do something different, but the problem is that those people are the ones that hit new people with "you got to have 8 meals a day to rev up your metabolism" and other broscience that isn't true. People are looking for and want the most results with the least amount of effort, and the 6-8 micromanaged meals surely is not that.

[dfrancin]

This thread is/has been a great read, and while I might have missed the answer I'm looking for, I'll ask anyways.....

Is there any consensus to what an ideal routine would be while IFing on a recomp?

I'm thinking of trying 5x5, any thoughts or suggestions? Thanks!

[Cloust]

This thread is/has been a great read, and while I might have missed the answer I'm looking for, I'll ask anyways.....

Is there any consensus to what an ideal routine would be while IFing on a recomp?

I'm thinking of trying 5x5, any thoughts or suggestions? Thanks!

The generic answer is, nothing like an ideal routine, only what works best for you. But the IFLeanGains guy himself said that he and all of his clients do lot's of compounds with none/minimal assistance work, so you're probably on the right track

[Frank Reynolds]

Just keep in mind if your goal is weight loss or recomp and you're lifting 4-5 days a week you're going to have to factor that in. For example you can't just eat 20% above maintenance 4-5 days and expect you're going to recomp.

The general guidelines are accounting for a 3 day split.

[Cloust]

Just keep in mind if your goal is weight loss or recomp and you're lifting 4-5 days a week you're going to have to factor that in. For example you can't just eat 20% above maintenance 4-5 days and expect you're going to recomp.

The general guidelines are accounting for a 3 day split.

Nicely pointed out, some people don't seem to understand this lol
In the end, it's a matter of cals in vs cals out

[Vote4pedro]

Just keep in mind if your goal is weight loss or recomp and you're lifting 4-5 days a week you're going to have to factor that in. For example you can't just eat 20% above maintenance 4-5 days and expect you're going to recomp.

The general guidelines are accounting for a 3 day split.

Seems simple to us, but some dont know that so good thing u point that out ...
Recomp- Think of it as for every +20 u have to have -20 ... So if u work out 4 times a week u may have to do +20/-26.8 or some **** lol ... If u do 5 times a week an u wanna be stubborn and do +20 ull do +20/-50 (for those 2 days off) ... Other wise u can do some like a +10/-25 ... I hope that helps to make it make sense ... If u have 4 days of +20 that equals to +80 a week so u need -80 that week; u have to split that -80 into the 3 rest days ...

[Johnnyboy004]

Seems simple to us, but some dont know that so good thing u point that out ...
Recomp- Think of it as for every +20 u have to have -20 ... So if u work out 4 times a week u may have to do +20/-26.8 or some **** lol ... If u do 5 times a week an u wanna be stubborn and do +20 ull do +20/-50 (for those 2 days off) ... Other wise u can do some like a +10/-25 ... I hope that helps to make it make sense ... If u have 4 days of +20 that equals to +80 a week so u need -80 that week; u have to split that -80 into the 3 rest days ...

You are talking about total calories balancing out to whatever your weekly Maintanance would add up too correct? I'm not sure if I'm reading it right.

[Frank Reynolds]

Seems simple to us, but some dont know that so good thing u point that out ...
Recomp- Think of it as for every +20 u have to have -20 ... So if u work out 4 times a week u may have to do +20/-26.8 or some **** lol ... If u do 5 times a week an u wanna be stubborn and do +20 ull do +20/-50 (for those 2 days off) ... Other wise u can do some like a +10/-25 ... I hope that helps to make it make sense ... If u have 4 days of +20 that equals to +80 a week so u need -80 that week; u have to split that -80 into the 3 rest days ...

That isn't correct. If LG is based on a 3 day split for recomp you technically have 4 days at UNDER maintenance.(as it is laid out that is).

[John Smeton]

Granted if I wanted to diet down a few % bf I'd get a little more calculated, but I'll never remove foods I enjoy ever again.

With this attitude youll never be able to step onstage and compete because you must do whatever it takes pre contest to look your best- and that takes a lot of learning and experience. Committ yourself to do a show and youll learn a ton every time you do it

I do this lifestyle more extreme than most have been dedicated this way for ten years- counting my protein grams everyday-that is just who I am. Since I started competing a few years ago I know what works for myself and what does not though extensive of reading many articles, books, learning from people better than me at bodybuilding. I know what works for me and does it work for others-sure does

start counting your calories, when cutting hard- 1.5 and up to 2 grams..when more carbs are present 1.2-1.5 grams, eating every 2-3 hours with bcaa's in between, hitting the heavy slag not missing a workout, getting up to drink a shake and getting nice deep sleep and youll see some incredible changes.

we are all in this area to improve ourselves, some people are not as extreme as others, some are. Find what works for you and run with the wind bro