The Lean Gains / IF learning and Discussion Log

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  1. Thanks for tips guys!

    So i have been thinking about switching from my 4 days week (Legs+DL/Chest+Tri/Back+Bi's/Shoulders) to 3 days a week program, which would be best style in your opinion considering that my goal is still gaining muscle or atleast keeping it while dropping bf%.

    So the splits i been considering are:

    Pull-Push-Legs

    Or

    Week 1: Upper A - Lower A - Upper B
    Week 2: Lower B - Upper A - Lower A
    And so on..

    Or

    Full body workout 3 times a week with different exercises for example monday would be squat day, wednesday leg extension and curls and friday deadlift and leg press considering legs.


  2. How would one go about incorperating HIIT into the leangains? I usually break my fast at 3 and have school from 8 30 to 1
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  3. Quote Originally Posted by Folkmetalhead View Post
    Thanks for tips guys!

    So i have been thinking about switching from my 4 days week (Legs+DL/Chest+Tri/Back+Bi's/Shoulders) to 3 days a week program, which would be best style in your opinion considering that my goal is still gaining muscle or atleast keeping it while dropping bf%.

    So the splits i been considering are:

    Pull-Push-Legs

    Or

    Week 1: Upper A - Lower A - Upper B
    Week 2: Lower B - Upper A - Lower A
    And so on..

    Or

    Full body workout 3 times a week with different exercises for example monday would be squat day, wednesday leg extension and curls and friday deadlift and leg press considering legs.
    I used 3 full body workouts a week when I started lean gains and I was dropping fat like a bad habit. Its probably more preference than anything, but I would prefer full body workouts when mostly cutting and go with push/pull/legs or something similar when recomping
    Recoverbro Elite
    "This is what we've been working on"

  4. Quote Originally Posted by jhern216 View Post
    How would one go about incorperating HIIT into the leangains? I usually break my fast at 3 and have school from 8 30 to 1
    I would simply treat it as a training session; you could give HIIT it's own day if you preferred or you could simply put it at the tail-end of a weight training session. You would break the fast immediately afterwards (if possible) just like you would on any other training day!

  5. Second day of LG...going great so far. The fast is no where near as hard as I thought it would be. Here was my Post-WO meal today

    Half of a Turkey Meatloaf with Whole Wheat Bread Crumbs - 738 Calories 29 Fat 51 Carbs 75 Protein
    Ketchup 30 Calories 0 Fat 8 Carbs 0 Protein
    132g Fat Free Chocolate Ice Cream - 180 Calories 0 Fat 44 Carbs 6 Protein
    2 Cup Skim Milk - 160 Calories 0 Fat 24 Carbs 16 Protein
    80g 100% Whey Muscle Milk - 320 Calories 5 Fat 7 Carbs 62 Protein

    Totals - 1428 Calories 34 Fat 134 Carb 159 Protein
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  6. Quote Originally Posted by Red Dog View Post
    I would simply treat it as a training session; you could give HIIT it's own day if you preferred or you could simply put it at the tail-end of a weight training session. You would break the fast immediately afterwards (if possible) just like you would on any other training day!
    So would the macros be the same as a regular weight training day...I'm going for cut while retaining as much muscle as possible

  7. Quote Originally Posted by jhern216 View Post
    So would the macros be the same as a regular weight training day...I'm going for cut while retaining as much muscle as possible
    I usually change my macros a little on weight days vs cardio or rest days. Obviously the Cal's are much lower on the cardio days/rest days but I also use a much smaller percentage of carbs. For me I have been taking in less than 50g on those days while taking in around 250g on weight days. Those are just numbers though, and will work for you may be a lot different.
    Recoverbro Elite
    "This is what we've been working on"

  8. Quote Originally Posted by T50 View Post
    Second day of LG...going great so far. The fast is no where near as hard as I thought it would be. Here was my Post-WO meal today

    Half of a Turkey Meatloaf with Whole Wheat Bread Crumbs - 738 Calories 29 Fat 51 Carbs 75 Protein
    Ketchup 30 Calories 0 Fat 8 Carbs 0 Protein
    132g Fat Free Chocolate Ice Cream - 180 Calories 0 Fat 44 Carbs 6 Protein
    2 Cup Skim Milk - 160 Calories 0 Fat 24 Carbs 16 Protein
    80g 100% Whey Muscle Milk - 320 Calories 5 Fat 7 Carbs 62 Protein

    Totals - 1428 Calories 34 Fat 134 Carb 159 Protein
    Good fast breaker there!!
    Recoverbro Elite
    "This is what we've been working on"

  9. Quote Originally Posted by Milas View Post
    Add some gh, GHRP, and GHRH during your fast
    I was very dissapointed with GHRP/GHRH combo. Not worth all the sub-q pinning every day when I got the same results from doing nothing.

    Quote Originally Posted by RickRock13 View Post
    I usually change my macros a little on weight days vs cardio or rest days. Obviously the Cal's are much lower on the cardio days/rest days but I also use a much smaller percentage of carbs. For me I have been taking in less than 50g on those days while taking in around 250g on weight days. Those are just numbers though, and will work for you may be a lot different.
    Yep, that's what Marcus the LG creator recommends, as for as reducing carb intake on rest days.
    Serious Nutrition Solutions rep

  10. Alright so for cardio rest days... those of you who prefer low Carb. Can you give me an idea what your macros look like? Do you keep your carbs near your cardio or keep them spaced out

  11. Quote Originally Posted by FlawedGrunt View Post
    Alright so for cardio rest days... those of you who prefer low Carb. Can you give me an idea what your macros look like? Do you keep your carbs near your cardio or keep them spaced out
    I workout fasted at 6am and don't break my fast until noon. I have usually around 50g total on cardio days and most of them are consumed with my fast breaking meal. But some days I will extend the fast 2-3 more hours also on those days
    Recoverbro Elite
    "This is what we've been working on"

  12. Hey-

    How do you guys handle vegetables in terms of counting calories? Do you count them in your totals?

    I have been not counting them for a while but I eat quite a bit of them, especially after switching to LG. My rest day meals are usually large portions of lean meat and lots of veggies (Broccoli, spinach, brussel sprouts, peppers, mushrooms, etc.).

    I could count them, but that would mean measuring them and probably cutting back a bit or I could just continue eating veggies ad libitum.

    I know it sounds like small beans but if you eat enough you can add lots of cals and carbs.

  13. Quote Originally Posted by RickRock13 View Post
    I workout fasted at 6am and don't break my fast until noon. I have usually around 50g total on cardio days and most of them are consumed with my fast breaking meal. But some days I will extend the fast 2-3 more hours also on those days
    Thanks brotha. I may dip my carbs on cardio days, not sure yet though. Just picked up some more xtend and Luecine and I am happy to say that after a year or so of testing xtend flavors other than my fave... I am happy to be back to watermelon because it is hands down the best flavor

    How do you guys do your dosing when you use bulk Luecine? For each fasted dose of BCAA do you uses 1 scoop xtend and 1 scoop Luecine... to bring it to... I believe 8:1:1?

  14. Quote Originally Posted by adnscmplx View Post
    Hey-

    How do you guys handle vegetables in terms of counting calories? Do you count them in your totals?

    I have been not counting them for a while but I eat quite a bit of them, especially after switching to LG. My rest day meals are usually large portions of lean meat and lots of veggies (Broccoli, spinach, brussel sprouts, peppers, mushrooms, etc.).

    I could count them, but that would mean measuring them and probably cutting back a bit or I could just continue eating veggies ad libitum.

    I know it sounds like small beans but if you eat enough you can add lots of cals and carbs.
    Doesn't matter IMO. Count them, don't count them, just be consistent. If you don't count them, NEVER count them.

  15. I workout fasted at 6am and don't break my fast until noon. I have usually around 50g total on cardio days and most of them are consumed with my fast breaking meal. But some days I will extend the fast 2-3 more hours also on those days
    Thanks brotha. I may dip my carbs on cardio days, not sure yet though. Just picked up some more xtend and Luecine and I am happy to say that after a year or so of testing xtend flavors other than my fave... I am happy to be back to watermelon because it is hands down the best flavor

    How do you guys do your dosing when you use bulk Luecine? For each fasted dose of BCAA do you uses 1 scoop xtend and 1 scoop Luecine... to bring it to... I believe 8:1:1?

    I use xtend also and I love the stuff too. As for adding in Luecine, it would depend on how much you get in each scoop. 2 scoops of xtend is 1 serving and to get an 8:1:1 from the 2:1:1 that xtend is you would have to add quote a bit. I believe there is 1.75g of L-isoluecine and L-valine per serving. So take 1.75x8=14 total Luecine you need. Subtract the 3.5
    g of luecine in xtend and that gives you 10.5g of Luecine you need to add to get your 8:1:1.
    Recoverbro Elite
    "This is what we've been working on"

  16. Hmmm I wonder how I should do that. The luecine is 5g per scoop

  17. Quote Originally Posted by FlawedGrunt View Post
    Hmmm I wonder how I should do that. The luecine is 5g per scoop
    don't make too much of it man. throw a couple scoops of xtend, 1 scoop Leu and call it a day.

    I have played around with do many different things and in the end it is all negligable..IMO. we start to over analyze everything. one of the best parts of eating like this is the lack of that, don't complicate it.

  18. Quote Originally Posted by FlawedGrunt View Post
    Hmmm I wonder how I should do that. The luecine is 5g per scoop
    Basically would be 1 scoop Xtend, 2 scoops Leucine
    Cutting all summer, cycle in September

  19. That would all be unneccessary, since the leucine triggers MPS and mTOR at about 5g. Anything beyond that threshold will do very little additional.
    NeedToBuildMuscle Representative / PowerChews Representative
    AgeForce Representative - www.ageforce.com for hGH Patches!
    Send me a PM with any questions about products & discount codes

  20. Quote Originally Posted by Milas View Post
    That would all be unneccessary, since the leucine triggers MPS and mTOR at about 5g. Anything beyond that threshold will do very little additional.
    So how would you dose leucine while on a LG diet? Like 5g after the last meal of the day, 5g pre-bed, 5g when waking up, and 5g pre-1st meal of the day?
    Cutting all summer, cycle in September

  21. Quote Originally Posted by T50 View Post
    So how would you dose leucine while on a LG diet? Like 5g after the last meal of the day, 5g pre-bed, 5g when waking up, and 5g pre-1st meal of the day?
    5g first thing in the morning, 5g every 2 hours of fast (one should be ~30 minutes before 1st meal), 5g post workout, 5g 30min before 2nd, 5g pre-bed.

    Not all that is necessary, but just to give you an idea of where you can dose optimally IMO.
    NeedToBuildMuscle Representative / PowerChews Representative
    AgeForce Representative - www.ageforce.com for hGH Patches!
    Send me a PM with any questions about products & discount codes

  22. Quote Originally Posted by imprezivr6 View Post
    don't make too much of it man. throw a couple scoops of xtend, 1 scoop Leu and call it a day.

    I have played around with do many different things and in the end it is all negligable..IMO. we start to over analyze everything. one of the best parts of eating like this is the lack of that, don't complicate it.
    I couldn't agree with this any more!! It really doesn't matter much at all what ratio BCAAs you are using or how much of what. I would say as long as you are getting in some BCAAs pre and post workout and a little here and there through the fast you should be good. One of the greatest things about lean gains is its leniency
    Recoverbro Elite
    "This is what we've been working on"

  23. Quote Originally Posted by imprezivr6 View Post
    Doesn't matter IMO. Count them, don't count them, just be consistent. If you don't count them, NEVER count them.

    Thanks dude. I'll continue to not count them but try not to go to crazy.

    I bring my lunch and sometimes dinner to work and I got some huge tupperware containers when I started IF. I don't necessarily have to fill them up i guess.

    You guys are getting crazy with this Leucine dosing stuff. I'd keep it simple and not worry about it, just my 2 cents.
  24. Dr. Albert Scott Representative for FINAFLEX
    www.finaflex.com
    Redefine Yourself..... REDEFINE EVERYTHING!

  25. Well I'm not down any lbs but it seems as though I've went down .25 to .5 inches on my widest point (love handle to love handle). So I'm happy with that! Gonna try low Carb today. Do you guys bother counting dietary fiber carbs or not?
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