The Lean Gains / IF learning and Discussion Log

[bigguyn10ec]

I agree, 3000 is easy. I can do a couple clean 2k cal meals a day no problem.

Can you give a example of this.

[Legacyfighter]

Can you give a example of this.

"Beef. It's what's for dinner, tonight..."

[inda11]

I do intermittent fasting all week then on weekend end up drinking way to much!

[Flexappeal]

I feel like a pig! This just doesn't feel right! Im convinced that it works tho

[Johnnyboy004]

I do intermittent fasting all week then on weekend end up drinking way to much!

Haha. Yeah, not only does the booze ruin a weeks worth of hard work, but then it will also cause you to eat all types of food late night that makes it even worse.

[huggy77]

it has to to be the GH increase... I cant understand it... I am eating the same amount/food per week that i have been eating for months and my lifts are up. I feel leaner - look leaner- weight is dropping slowly.

[inda11]

Haha. Yeah, not only does the booze ruin a weeks worth of hard work, but then it will also cause you to eat all types of food late night that makes it even worse.

Yeah it totally kills the fasting hours aswell. Then when i have hang over i can't eat anything

[CountryLiftin]

So guys I have a few questions. I know there are several calculations for calories but what do you all use. I am getting .75-1g of protein per lb and equal or slightly less carbs and about .5g/lb fat or less. I have lost 33 pounds as of today, I am very strong compared to my weight but no were near my prime. I want to bulk up a little more but finish cutting what's left of my lower belly fat. My arms and back and chest and legs are more cut than ever, stomach is lean but not enough.

Is it a matter of time til I finish burning the fat, or do I need to change my nutrient proportions, or do specific exercises for te belly fat, because if I remember correctly there are 3 types of fat and the lower stomach is hard to get because it has large deposits of a certain kind. I'm a bit rusty since I have been off the forums a while.

Anyways I am gaining strength and muscle, would it be more beneficial to up carbs or protein at this point to accelerate some muscle growth. I think I am around 2000-2500 calories. But I estimate that between the gym and my job I burn around 600 a day plus normal maintainence. I am thinking my calories are too low, but like I said I am really trying to trim the test of the lower belly fat.

Ref: body weight is 170, 5 foot 9 frame. I'm mesomorphic, I can play with my body weight easily which is awesome. I bulked to 200 then cut to 170, but I really only wanted to go to around 180, but I guess my body decided what my lean weight was. Not my imagination.

Thanks for any advice guys. Also my Lg has been gym fasted at around 10-11 then eat after, big meal. Snack mid day, then supper. Then drink water for the rest of night til bed. Gettif 16-17 hours of fast or more some days. I have cut so much I hate the side view of myself because I am so thin now!

[ToNNNNyT]

Sup guys got a cut coming up and I was wondering what you were thinking of my macros:

Workout day: 355p/150c/67f
Total cals : 2623

Rest day: 330p/105c/70f
Total cals : 2378

My carb break down is this for workout days : 35% of total carbs intake 90-120mins before my workout,45% in my post workout meal and 20% in my 1st meal(however I was thinking about making this a intraworkout shake)

Its my carb break down for rest days that I'm struggling with though as I cant bit figure out a breakdown that would allow me to eat enough fat per meal to hit my marcos but not cause increases in fatty acid transport into adipose tissue from the insulin spike.

As I'll be IF'ing my eating window with be probably be 2pm to 10pm to allow for carb backloading.

Oh my weight is 237lb at 18%-20% bf(Thats a pure guess as I can see the outline of my abs and obliques as well as upper abs.
Oh yeah and my goal is to drop down to 8%bf so thats about 30-35lb of weight to drop(maybe less as I hope to hold onto my mass)

[bigguyn10ec]

Holy crap.. TOO much info on this thread for my country ass to understand..

[EasyEJL]

if you are natural, then thats a little low in fats imo

[ToNNNNyT]

if you are natural, then thats a little low in fats imo

I'm going to assume that you are talking to me considering that the person above me also posted a question about his fat intake.

Yeah i'm natural,would you suggest that I drop the protein intake and bump the fat intake up or drop the carbs instead?

Also what fat intake would you recommend?

[inda11]

Will a longer fast 24 to 36 hr fast benefit me or will i be increasing my chance of burning muscle as fuel?

[Vipersg123]

Longer fasts here and there are fine, you won't have to worry about "burning muscle as fuel"

[runner_79]

Eat stop eat. Very well researched by Brad Pilon.

[Flexappeal]

Just tried protein fluff, good stuff!! and filling too!

On another note,
I did all my calculations on rippedbody web site...I don't know why but this doesn't look right to me, but i know i did the calcs. right...

here's how it looks:

Rest Day --- 2000 cal/180+PRO/>125CHO/80FAT

Train Day --- 2800 Cal/240PRO/300CHO/50FAT

right now I'm laid off, i usually add 200 calories to the protocol when I'm back at work. Im an electrician so I burn a lot during the workday, 200 may even be too low for addition.

I also noticed it was hard to stay low fat on train days without going to overboard with CHO or PRO?

[Johnnyboy004]

Just tried protein fluff, good stuff!! and filling too!

On another note,
I did all my calculations on rippedbody web site...I don't know why but this doesn't look right to me, but i know i did the calcs. right...

here's how it looks:

Rest Day --- 2000 cal/180+PRO/>125CHO/80FAT

Train Day --- 2800 Cal/240PRO/300CHO/50FAT

right now I'm laid off, i usually add 200 calories to the protocol when I'm back at work. Im an electrician so I burn a lot during the workday, 200 may even be too low for addition.

I also noticed it was hard to stay low fat on train days without going to overboard with CHO or PRO?

I dont think thats an exact science. I think it's a good tool to find a baseline for you. I am pretty insulin sensitive for example. So even complex carbs are something I need to be careful with. Jmo.

Sucks too, because I love bread and pasta.

[runner_79]

Just tried protein fluff, good stuff!! and filling too!

On another note,
I did all my calculations on rippedbody web site...I don't know why but this doesn't look right to me, but i know i did the calcs. right...

here's how it looks:

Rest Day --- 2000 cal/180+PRO/>125CHO/80FAT

Train Day --- 2800 Cal/240PRO/300CHO/50FAT

right now I'm laid off, i usually add 200 calories to the protocol when I'm back at work. Im an electrician so I burn a lot during the workday, 200 may even be too low for addition.

I also noticed it was hard to stay low fat on train days without going to overboard with CHO or PRO?

Keep protein consistent. Drop carbs to ONLY veggies and all fats are from meats on non training days

[inda11]

As you get leaner and weight decreases do you keep adjusting your macros?

[runner_79]

As you get leaner and weight decreases do you keep adjusting your macros?

U start to manipulate timing of macros