The Lean Gains / IF learning and Discussion Log

[RickRock13]

The hardest part about ADF is getting the calories in on your feed days. After a day of fasting your stomach will start to shrink, not a ton, but it adds up. It gets harder and harder to eat 5-7k calories on feed days. Then you start snacking on sugar all day... This in turn leads to some hella cravings on your fasted days...

Also, you would want to make sure you workout very early on your feed day for maximum nutrient utilization. Protein intake becomes very tough as well 400ish grams in a day is not easy for most people.

Yeh, one of many reasons I don't think I will ever do it. The lean gains method of IF has worked beautifully for me, and I see no reason to change it to anything more extreme. If I had to do a contest prep or something, I may look at alternative strategies, but being fairly loose with lean gains I can still keep and maintain around 6% bodyfat

[CHAPS]

The hardest part about ADF is getting the calories in on your feed days. After a day of fasting your stomach will start to shrink, not a ton, but it adds up. It gets harder and harder to eat 5-7k calories on feed days. Then you start snacking on sugar all day... This in turn leads to some hella cravings on your fasted days...

Also, you would want to make sure you workout very early on your feed day for maximum nutrient utilization. Protein intake becomes very tough as well 400ish grams in a day is not easy for most people.

I'm starting with 350g's protein/350g's carbs/70 fat for my macros on a feed day, i'm going to be running a log of MK677 for 3 months, apparently it increases appetite quite well so i'm not too worried at this point about getting my macros in.

[DreamWeaver]

Yeh, one of many reasons I don't think I will ever do it. The lean gains method of IF has worked beautifully for me, and I see no reason to change it to anything more extreme. If I had to do a contest prep or something, I may look at alternative strategies, but being fairly loose with lean gains I can still keep and maintain around 6% bodyfat

Yah can take LG to any level you want by making certain adjustments. You can play with fasting lengths etc...you can throw in 1 or 2 more extreme burn days. Plenty of ways to tweak it. You can steal cals off other days to have a refeed day and add activity to increase intake. I don't use activity at par. I designed a spreadsheet were I use a tollerance to calculate the percentage I want to employ activty in my diet. That way I can alter it based on my findings, right now I have it set at 50%... Another thing is to get the activity level for your lifestyle in cals. I use these as changeable levels in my program as well. Right now I have it set to 1200 on wd's and 800 on non for my burn as an active person. This too can be adjusted to get a more accurate measurement. These numbers are used to develop and algorithm from my personal experiences. The calorie levels are calculated from the IF caclulator and fed into my spreadsheet with my activity and calories consumed.

[dfrancin]

I'd really appreciate if some of you IF bro's can come help a noob out with my log!! Thanks

It's called Dave's Killer Stack! It won't let me post the link since i'm under 50 posts

Thx in advance!

[Johnnyboy004]

Yeh, one of many reasons I don't think I will ever do it. The lean gains method of IF has worked beautifully for me, and I see no reason to change it to anything more extreme. If I had to do a contest prep or something, I may look at alternative strategies, but being fairly loose with lean gains I can still keep and maintain around 6% bodyfat

Damn 6% is an impressive goal to achieve. Well, impressive for putting on all that muscle and not just being a skinny guy. What macros do you try to hit each day?

[mkretz]

id try teh ADF but i really dont think id be alble to sleep

[bigguyn10ec]

Man I have so much to learn but I really want to give this a go in a couple weeks. I just get confused about the whole macro thing. geez its like information overload.

[EasyEJL]

Man I have so much to learn but I really want to give this a go in a couple weeks. I just get confused about the whole macro thing. geez its like information overload.

It's not confusing. Get 1g/lb of protein, at least 50g of good fats. The rest past that you have to experiment to find what works best for your individual biochemistry

[live to lift]

It's not confusing. Get 1g/lb of protein, at least 50g of good fats. The rest past that you have to experiment to find what works best for your individual biochemistry

You say at least 50g fat but on the ripped body site for helping with macros it says fat between 20-40 on training days and double on rest days for example i follow 30g wo days and 60 off days

[EasyEJL]

You say at least 50g fat but on the ripped body site for helping with macros it says fat between 20-40 on training days and double on rest days for example i follow 30g wo days and 60 off days

I just think for overall health its better to stay higher than that. The RDA for fats is 65g a day for a 2000 cal diet, with 20g from saturated. And its the saturated that really counts, as that is what is the raw substrate for hormone production

[Frank Reynolds]

You say at least 50g fat but on the ripped body site for helping with macros it says fat between 20-40 on training days and double on rest days for example i follow 30g wo days and 60 off days

And that's just one dudes opinion/interpretation on fat intake.

Also doesn't he only count direct sources?

[huggy77]

Third week of lean gains. Its amazing. I have never experienced consistent weight loss like this. Its practically automatic. I think i am eating more now...

After the second week the hunger went away during the fast and i have been pushing my fasted periods closer to 20 hours on non weight days. Going for a cheat day on saturday, in my window... So glad i found this thread.

[travwj]

Been doing a bit of reading up on IF and have a question that i hope you fellas can answer. My problem is that I do Fly In Fly Out (FIFO) work, this where I work 8 days away from home then have 6 days at home. When at work I wake up at 4:30am and start work at about 5am and finish work at 5:30 - 6pm and then train. When I am home I train around 8am. How can i structure my fasting, when i train at different times during my time on and time off from work, and want to get a meal in after I train when at work. Or should I just fast until about 11am every day and have my last meal at 7:30pm and when at work train even though i have finished fasting for the day, and when home train in a fasted state.

Sorry for the long question, and thanks for any tips/advice

Trav

[EasyEJL]

Been doing a bit of reading up on IF and have a question that i hope you fellas can answer. My problem is that I do Fly In Fly Out (FIFO) work, this where I work 8 days away from home then have 6 days at home. When at work I wake up at 4:30am and start work at about 5am and finish work at 5:30 - 6pm and then train. When I am home I train around 8am. How can i structure my fasting, when i train at different times during my time on and time off from work, and want to get a meal in after I train when at work. Or should I just fast until about 11am every day and have my last meal at 7:30pm and when at work train even though i have finished fasting for the day, and when home train in a fasted state.

Sorry for the long question, and thanks for any tips/advice

Trav

I guess my big question is why can't you train at 6pm when you are home and regularize the schedule? from a circadian rhythm perspective, I'd think that would be better.

[CHAPS]

That's a good way to spin your wheels, quite honestly.

I'm fairly ADD with things, and like to experiment on myself but when something is working and more importantly you can say things like "I love it" you are likely better off just staying the course. If anything small changes.

If it ain't broke. Yadda yadda.




Got ya. Well good luck. I think you'll be back lol.

You were right lol I'm back to lean gains, i just feel better with the more consistant feed times, recovery is better as well

[RickRock13]

You were right lol I'm back to lean gains, i just feel better with the more consistant feed times, recovery is better as well

It seems most people that did lean gains correctly will end up returning to it, after trying somethinbg else for a while for a reason. It works!!

[tyga tyga]

Who would like to help me? Lol i read the entire first page and second and still need some clarification.

I wake up at 7am ed, go to bed around 1030pm
Workout consists of two days on one day off repeat.
Workout usually at 3pm, but i suppose i could move it to 8am due to obligations now (job)

So i wake up.. 7am -drink 10g bcaas +pre workout
9am 10g bcaas
11 am 10g bcaas
Noon- protein shake + 50% RDI
3pm - 30% RDI
6pm- 20% RDI

? im lost .. and could you list some caloricly dense foods.. i know most meats, can i eat home made subs and things of that sort? I want to do IF/Lean gains correctly.

Thanks guys

[jswain34]

A lot of people eat whatever the hell they want as long as it fits their macros with lean gains and get great results. Just hit you're macros. IMO unless you are competing you don't need to over complicate IF.

[tyga tyga]

A lot of people eat whatever the hell they want as long as it fits their macros with lean gains and get great results. Just hit you're macros. IMO unless you are competing you don't need to over complicate IF.

Thanks.

Bumpity for more help

[EasyEJL]

Continuing working out at 3 would be nice, first meal at noon still. Don't feel like those percentages ate very critical. Like with most tiny details, keeping to some precise macro or calorie percentage per meal split might make a half a pound a year difference, but it's not a major difference.

The general idea behind IF gives you enhanced gh production and better insulin sensitivity regardless of the timing and even content of meals in the eat window