The Lean Gains / IF learning and Discussion Log
- 05-03-2011, 11:00 PM
But that blog/site contains tons of articles that delve more specifically into the principles. Kleen's original post also has a bunch of good links in it, or you could just browse around the categories on leangains.com.
- 05-03-2011, 11:01 PM
05-03-2011, 11:05 PM
A large spinach salad with chopped mushrooms and a bit of baked rutabaga crumbled over top. I used some hummus and balsamic vinegar for dressing.
Topped this with 10oz chicken breast. That's it.
So...20g carbs? I don't know...
And I'm bulking right now too
05-03-2011, 11:09 PM
05-03-2011, 11:31 PM
Or is this just an alteration that you've found to be particularly effective or useful through experience?
05-03-2011, 11:37 PM
Great thread Kleen! I've been running IF since last July whether cutting or gaining. It has made eating much simpler for me. I eat starting at 1pm and finish at 9pm with my workouts starting around 5pm. Only positives so far though I still want to shed a few more bodyfat% points. It's so freeing not having to worry about eating every few hours or when I wake up. Thanks Martin!
05-03-2011, 11:42 PM
Ok getting a word in to get subbed, don't have time right now to read it but will sooooon
Athletic Xtreme Rep
05-03-2011, 11:44 PM
I don't consider him the be-all/end-all authority on fasting though. I'm gaining weight and strength on my current regimen, but it's still a bit early before I would recommend anyone else try this.. I take leucine throughout my fast.
It's the same basic premise as LG - don't eat for a while, then eat a lot within a given time frame. I've just lengthened the fast to about 24hr and the eating window to about 12.
05-04-2011, 12:24 AM
when u guys are trying to get ur cals in.....on a lifting day lets say, do u jsut eat whatever u want, or do u still try to stick with low carb or "healthier" foods, or do u go hit up mcdonalds lol
05-04-2011, 02:10 AM
05-04-2011, 06:41 AM
Recoverbro Elite"This is what we've been working on"
05-04-2011, 07:46 AM
Unremarkable is no way to go through life... Doug
05-04-2011, 08:35 AM
How often do you guys utilize leucine or BCAAs during your fasted portion?
On week days, I wake around 6:30-7:00 for work, eat first meal between 12:00 and 12:30 and then wrap up accordingly at 8:00 or 8:30 (working out at ~4:30 on non-off days), then go to bed usually around 11:00.
Do / would you hit some aminos upon rising, a few hours later and then just before bed? I haven't been hitting any during the fast, lately, but I was doing the above at first. The one thing is that I'm trying to avoid the morning dosing because I don't know if it would screw with my Synthroid or not (since it's supposed to be no food for at least an hour after dosing).
05-04-2011, 08:51 AM
Unremarkable is no way to go through life... Doug
05-04-2011, 09:34 AM
Normally i read a lot here, but never post a lot.
regarding this subject, i follow this almost 1 year now. And love love it.
i believe everyone should found a regimen for a diet that ADAPTS YOU, and not you adapts the regimen.
So its so easy to eat BIG, only 3 times/day!
As an example yesterday was a workout day i eat:
meal 1 12h pm - 50g protein (+200g of beef) + veggies + 30g EVOO ~500kcals
meal 2 16h pm - 50 protein (60g casein powder) + 30g extra virgin coconut oil ~500kcals
meal 3 epic meal lol 20h pm - 100g protein (around 400g chicken) + 200g or brown rice + 100 strawberries ~under 1500kcal
I'm not related only with calories, as i know how many grams i'm eating and change the calories based on the grams and it easier.
So is an easy sample of my menu with not so many calories, and still i can enjoy eating.
If your train require more carbs i will easily add an intra workout drink with plenty of amino's and a carb source. Depending on that, some times i add 50g carbs peri workout and cut a little PWO.
05-04-2011, 09:56 AM
05-04-2011, 10:01 AM
I think everyone shall found the way they easily keep progress.
I tried to apply IF methods with a lot of people and some of them are really impossible because it does not adapts.
But for someone with this requirements just give it a shoot:
- easily eat big meals
- like to be satiated after meals
- easily eat more then 1k with dense calories healthy food
- maybe include here slow metabolism, or at least not very quick metabolisms
so try it! of course IMO for 6k kcal became very hard to eat 3x 2k kcals meals, not for me will be difficult lol but someone that is looking to between 3-4k kcals it maybe is an easy way to do it.
It is so good to have a 2k kcals dinner with a big bowl of Rice and half a kg of chicken
05-04-2011, 10:38 AM
Recoverbro Elite"This is what we've been working on"
05-04-2011, 10:42 AM
If the interest is to train fasted, then nothing shall be ingested unless is my big cup of black coffee.
But it depends if you want to train fasted or not. If the interest is to train after 1-2 meals i will use some type of amino's drink (bcaa's, peptopro, leucine, etc) and some carb mix inside.
my 2 cent
05-04-2011, 12:06 PM
05-04-2011, 12:10 PM
Maybe you missunderstood me.
I believe that are two types of training:
1 - fully fasted
2 - not fully fasted
If you go fasted and ingest any aminos is what? semi-fasted?
I normally only workout fasted, when i'm out of country and have to workout at the morning. Then i went only with coffee and after training an epic meal.
If i'm at home, e eat my lunch, pre training meal, intra training with carbs and aminos (first carbs of the day) and big meal after.
EDIT: if you believe that a good selection of amino's to use intra training, one that are not competitive in absorption, are not a profound difference, so we have very different opinions. I'm not a fan of BCAA's as i believe is a waist of money, if i buy only BCAA's based products i will buy only leucine.
05-04-2011, 12:16 PM
05-04-2011, 12:41 PM
I lift from about 4:30-5:30am 3 days a week now (GVT). This means I should do the following routine on lifting days correct:
12pm-8pm eating window
*wash, rinse, repeat
Would I be good with BCAA's at 9am instead of both 8am and 10am?
What about non lifting days? Should I still supplement BCAA's in the morning or just run them with nothing until I reach my eating window?
05-04-2011, 12:56 PM
I have been doing this for about 3-4 months now, with good results. For the majority of that time, I had things very loose, just focusing on maintaining/SLOWLY losing BF, while hopefully adding muscle. I did just that. The scale didn't change, and in the end I ended up gaining 1-2lbs, but was noticeably leaner, as well as my waist was down.
The last 2 weeks I have adjusted things to focus more on losing BF, at a more accelerated rate. I made a few changes. One thing I did was cut carbs out completely, and implemented a full day Saturday refeed. Additionally on non workout days, I don't eat my first meal until 5-530pm. I just sip aminos durring the day. My one meal I do eat at 12:30 on WO days is fairly small, and usually just FF greek yogurt with 25g of protein, and walnuts mixed in.
My large meal of the day, I kept at 5-5:30 pm, and have kept my protein sources loose. Chicken thighs, fattier cuts of steak, pork, etc. I usually eat that with a big salad with oil based dressing, some nuts, etc.
Once I stall out and plateau, I will clean up my protein sources to reduce fat.
I have not been counting calories, at all(for once in my life), but just try to get in 1lb of meat at my large meal. I am trying to really not complicate it, and try to enjoy what I am eating for a change.
Saturdays I refeed, basically "Skipload" style. High GI carbs, low fat, and as much as I can pack in. I have implemented this method for a couple years, when keeping carbs lower.
05-04-2011, 01:08 PM
The fasting protocals seem to vary regarding when to have amino acids. One thing consistently shown is that it takes a few days for your body to begin the signal to start catabolism. The first few days of a fast are actually spent in an increased metabolic rate not a slower one. That does not happend for a few days after the fast begins. In the beginning of the fast the energy expenditure is naturally leaning towards being active to encourage the foraging and hunting. During this time the body feeds on fat. It naturally knows to increase lypolosis, and increase BMR to keep the body active. It takes some time but as the leptin levels begin to deplete the body begins to change its focus to an energy saving mode. This is when the body starts to preserve fat and goes after the muscle. However there is not logical reason to think that a workout done after an overnight fast would have any catabolic effect at all. None of these approaches get anywhere near the point where catabolism is going to be a factor. However the effort people are making with the aminos, and leucine is to stimulate protein synthesis during the training and to supply some substrate to be used during the time of gross underfeeding.
In my opinion on and ADF you would not have any reason to take Aminos on your training day seeing as to the fact you will be taking in a ton of protein and there will be no shortage of aminos in the blood stream. However adding them into the fasting period to increase some protein synthesis may be useless it is definitely not hurting anything short of our pockets. I will go amino less at some point to test the theory and if not changes in recovery that will be another supplement I drop off my arsenal. Man this is gonna make me rich soon if I keep finding it makes supplements I was using not needed any longer.
Many of you may want to look up DatBTrue and some of his stuff on ADF fasting as well as his "Carbless Post Work Out" He details out quite a bit of how ADF is being done and how they have semi perfected the post workout nutrition to go along with ADF. He also lists all of the various health benefits of ADF. Many you would be surprised of.
Live Hard, Laugh Hard, Love Hard and Heal Fast! - KLEENhttp://anabolicminds.com/forum/workout-logs/276206-kleen-strong-body.html
Current Training Log -
Similar Forum Threads
- By malleus25 in forum Nutrition / HealthReplies: 13Last Post: 09-19-2011, 07:52 AM
- By jrdd13 in forum AnabolicsReplies: 2Last Post: 03-14-2009, 01:48 PM
- By pumpforlife in forum SupplementsReplies: 5Last Post: 09-21-2007, 11:31 PM
- By skumster225 in forum AnabolicsReplies: 22Last Post: 04-02-2003, 06:10 PM