The Lean Gains / IF learning and Discussion Log

[jswain34]

Im getting ready to start LG and I too Im worried about the Pre and Post Shakes. I train at (5am) and would like to break the fast at 11am... SO just want to make sure Im understanding properly... The only thing I would consume is BCAA's up to my first meal @ 11am? SO no Pre and Post workout shakes??

Thanks!

Yup. Bcaas before you work out and they say 10 g/hr after your workout until you break your fast. Pretty simple.

[jswain34]

Any issues with muscle loss? I too workout at 5am and Im concerned about muscle loss?

No.

[Platinum_01]

Yup. Bcaas before you work out and they say 10 g/hr after your workout until you break your fast. Pretty simple.

Bad A$$!!! As far as Macros Go would a 45/25/30 @ 2000 cals be good to cut without muscle Loss??? Im 5'7" 170lbs, about 19% BF, 30 years old.

Thanks for the replies btw.

[jswain34]

I do 33/33/33 on w/o days (I don't really like carbs that much) and 40p/40f/20 carb on off days. Do the +10% maintenence w/o days and -30% maintenence on non w/o days. The macro breakdown really depends on the individual, I always get at least .5 g fat/lb because I love almonds, pb, guac, eggs, cheese, steak way more than rice, oats, etc. But it really is user dependent on what you know works for own body.

[Platinum_01]

I do 33/33/33 on w/o days (I don't really like carbs that much) and 40p/40f/20 carb on off days. Do the +10% maintenence w/o days and -30% maintenence on non w/o days. The macro breakdown really depends on the individual, I always get at least .5 g fat/lb because I love almonds, pb, guac, eggs, cheese, steak way more than rice, oats, etc. But it really is user dependent on what you know works for own body.

Cool!! Im reading Leangaing approach PDF and Im super stoked about starting LG!! Im on the same Boat I prefer a Low Carb approach because I seem to be Carb sensitive so if I get crazy with carbs it all packs on around the stomach area.. Will keep reading the Approach and hopefully can have a plan by Sunday to start the fast Sunday Night!!

I will be fasting from 7pm to 11am with workout at 5am MON-FRI off on weekends.. I really like to take pre work out stims like JACK3* can I still take this along with the BCAA's starting at 4:30am the the BCAA's every 2 hours up to the Fast break?

[huggy77]

I do 33/33/33 on w/o days (I don't really like carbs that much) and 40p/40f/20 carb on off days. Do the +10% maintenence w/o days and -30% maintenence on non w/o days. The macro breakdown really depends on the individual, I always get at least .5 g fat/lb because I love almonds, pb, guac, eggs, cheese, steak way more than rice, oats, etc. But it really is user dependent on what you know works for own body.

nice tool:

http://www.1percentedge.com/ifcalc/

[Platinum_01]

[QUOTE=huggy77;3842150]nice tool:


Nice!! Really good calculator! Thanks!

[Platinum_01]

OK so I've been reading this thread for about 2 days and I want to start ASAP.. Here is what I have laid out so far.....Would really appreciate Feedback, Tips, and Criticism (but be easy) LOL!!

Stats: 170lbs, 30 years old, 5'7", Bf around 19-20% Been lifting steady for 15 months, did a cut early last year Low Carb and got down from 27%bf to 12%bf but mainly was concerned about abs showing so also lost what ever muscle I had, Just came off a Dirty Bulk where I gained some good size on arms, chest, back/lats, but also gained Fat all in the Gut area of course.

LG Plan: Used Calculator on above reply for Macros etc..
Wake at 4:30am, Train 5-6am Mon, Tue, Thurs, Friday, and Sat

Main goal is to keep my muscle and shed the Gut fat so had to go with the fat loss lay out over the Recomp since Im in the high Bf%, Break the fast at 11am-7pm

On work out days: 2400 cal, 200g protein, 250g carbs, 30g fats

Non Workout: 1800 cal, 200g protein, 35g carbs, 70g fats (may do light cardio on off days randomly)

My maintenance is about 2600cals so on NWD -30% and WD -10%

Wake: 4:30am: BCAAs and Pre workout stim like Jacked (fasted)
Lift: 5-6am intra like Xtend (workouts will be more circuit like with maybe a minute rest max in between sets)
8am: Bcaa
10am bcaa
11am-7pm: Break Fast Largest meal @ 11:15, Keep all carbs early last meal high protein and green veggies
Fast: 7pm-11am

Mainly concerned on my Macros as I want to lose the Fat around my stomach area quickly but not lose much muscle..

Thanks in advance for the replies.

In the mean time I will keep reading thru this Amazing Thread just wish it wasn't so close to 200 pages.. But its a good read for sure!

[freezito]

is lean gains losing steam

[madds87]

What about a 6 hour on and a 6 hour off schedule? How eould somone follow this diet?

[houstontexas]

I've fallen back into IF for my cut. 186 pages and I don't think there is much more to talk about Freez... I'm not sure whether it is actually losing steam or not.

[Rucksdaddy]

What about a 6 hour on and a 6 hour off schedule? How eould somone follow this diet?

IMO I don't think you would get enough time for the fasting portion. But one thing IF seems to promote is do what works for you. Right now I get up at 5:30, eat around 8-8:30, then don't eat again until 5. So I get around 8 hours during the day, and then 14 hours after dinner. Probably not the best setup, but it works for me and I like it, so it's easier to stick with. In your case I would try to go a little longer with the fasting portion. My two cents.

[huggy77]

Its not losing steam, its out there. it works... Its just not shiney and new anymore...

[Kingjake]

Its not losing steam, its out there. it works... Its just not shiney and new anymore...

I agree with this completely...

[mkretz]

my thing right now is my big meal jsut makes me too damn tired so i kinda jsut have a little bit throughout the day once my fast break hits , it also tends to be a few hours after my workout, do you think this matters? the fact that im not gettin a meal right after my workout and also that im not really having a huge influx of calories right away when i break fast but more or less just eating throughout the window

[bakerwil]

Will having 2 more serving of BCA's during fast (further to a pre-workout serving) affect results?
The BCA's help curb hunger and keep me with it.....

[bigbob21]

Bcaa's are not required, however, are recommended by Leangains...
They will not affect your fast in the usual doses...

[huggy77]

Bcaa's are not required, however, are recommended by Leangains...
They will not affect your fast in the usual doses...

AND more importantly they make your water taste good!

[bla55]

Yep, posted this on another topic not too long ago as well; have been using it and loving it. I added ECA / ECY to this and I feel no hunger at all, waking up at 6:30 and then go all the way till 4PM when I take a well done protein shake as a pre-workout, no carbs, workout and then load it all up on the meal following and a smaller meal to wrap up the day. Has been great to me and been seeing great results.

[804]

Yep, posted this on another topic not too long ago as well; have been using it and loving it. I added ECA / ECY to this and I feel no hunger at all, waking up at 6:30 and then go all the way till 4PM when I take a well done protein shake as a pre-workout, no carbs, workout and then load it all up on the meal following and a smaller meal to wrap up the day. Has been great to me and been seeing great results.

Thinking about following a similar pattern for a cut. I wake at 5AM for work, and usually workout at 4/430PM. Go to be around 10PM. I'm thinking about LG/IF running fasted all day until 3:30 (Protein shake) followed by workout and eating all of my calories until 9/930 PM. Im 6'3'', 23 yrs old, 215/220 right now. maintaining at around 3100 cal. Going for a recomp/ cutting so I was thinking +/-0 WOD -20 NWOD. Plan on running: Anabeta elite, DAA, Alphamine, Vanillean, cissus, fish oils, multi, and various others (MBCAA+ during fast). Any suggestions?