The Lean Gains / IF learning and Discussion Log
- 05-04-2011, 03:43 PM
That's what I was trying to figure out (I know people have different thoughts on this). I do my training around my meals and I utilize BCAAs intra-workout, too.
However, back in the days of eating ever 2.5-3 hours for fear that metabolism would drop, I'd lose muscle, etc., I would toss BCAAs in for replacement when I couldn't eat and upon rising if not eating immediately and right before bed. I just didn't know how important these were in a fasted state if not around workout times; just in general.Psalm 34:10 - "The lions may grow weak and hungry, but those who seek the Lord lack no good thing."
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- 05-04-2011, 03:53 PM
I think the role of BCAA is being oversimplified for anti-catabolic purposes. It does a lot more for protein synthesis (keep you building muscle, not just avoid catabolism), as well as other protein expression. Martin mentions:
"For fasted sessions, ingest 10 g branched chain amino acids (BCAA) shortly prior (5-15 mins) to your training session. This does not count towards the 8-hour feeding window that I advocate post-workout; that starts with your post-workout meal. By ingesting BCAA pre-workout, we can sidestep the increased protein breakdown of fasted training while still reaping the benefits of the increased anabolic response as seen in this study. Not only that, BCAAs actually increase phosphorylation of p70s6k when ingested in the fasted state prior to training. So by training fasted, with BCAA intake prior to sessions, we get a double whammy of increased p70s6k phosphorylation that should create a very favorable environment for muscle growth in the post-workout period. "
I'd just keep using the BCAA every 2 hours as recommended to keep protein synthesis going.
05-04-2011, 05:48 PM
Assuming 8 awake hours of fasting and 10g BCAA per serving, that's at least 50g each day (10g at 0:2:4:6:8 hour mark after waking) without adding any extra surrounding cardio or intraWO.
1000g BCAA = MIN $40 (Bulk NP) = 20 days MAX (@50g per day)
So at that rate, 1 month = ~$60 spent on BCAA. It would be sweet, but pretty expensive.
05-04-2011, 05:49 PM
Does anybody have any updates regarding MB's book? I really don't know anyone who does consultations with him or I would just ask them to mention it to him sometime.
He's been talking about it for years now!
05-04-2011, 05:52 PM
05-04-2011, 06:19 PM
05-04-2011, 06:51 PM
05-04-2011, 07:31 PM
05-04-2011, 09:37 PM
Kleen I know you already laid it out somewhat in terms of what a sample day of food - specific items looks like - but can some other people give some sample meals and lists of food .. i have been reading and reading and thinking about taking on this approach. I would probably be leaning towards the one PreWO meal protocol. Just looking for a pseudo-stencil on how to shape my diet in terms of Macros for each meal. Are there specific foods one must stay away from? I rarely cheat and everything is usually of one ingredient (besides my Whey). Any .02 is greatly appreciated!!
Currently I use a Paleo for Athletes type diet with oats/grains only at breakfast and PreWO ( if legs or otherwise extra taxing workout I use grains for Post WO as well). I am currently sitting at 7% BF based on the six point caliper test, but would like to see where this Lean Gains/IF approach can take me .. especially where it can keep me...
05-04-2011, 09:48 PM
On the lean gains site he has some dishes and recipes. basically that first meal maybe 40-50 grams protein, 35-40 grams carbs, lower fat keep it light and easy to digest is my recommendation. Then the meal after your workout you would want to consume probably 50-60% of your calories in that meal then the rest on your final meal.
My dinner tonight consisted of about 12 oz worth of lean ground turkey breast in spaghetti sauce no noodles and about 20 green grapes. Happy camper, and tomorrow I get to eat big.
Live Hard, Laugh Hard, Love Hard and Heal Fast! - KLEENhttp://anabolicminds.com/forum/workout-logs/276206-kleen-strong-body.html
Current Training Log -
05-04-2011, 09:53 PM
Lunch (fast break at 12PM)
10-12 oz grilled chicken breast
3 cups lettuce/spinach mix (salad)
1/2 cup soy nuts (salad)
1 cup brocolli (salad)
1/2 cup carrots (salad)
2 tbsp Newmans Fat Free Low Cal Dressing
2 tbsp bacon bits (salad)
1 medium apple
4 tbsp Naturally More Peanut Butter
1 slice Layne Norton Cheesecake
1 scoop Macro Greens
3 hard boiled eggs, whole
3 egg whites
Cholula hot sauce
6-10 oz chicken/fish/beef
1 cup green beans (or other veggie)
1 slice Layne Norton Cheesecake
Dessert (tastes like a Shamrock Shake!) (just before 8PM)
1 scoop myofusion
1 scoop oximega greens
05-04-2011, 10:56 PM
05-04-2011, 11:03 PM
05-04-2011, 11:39 PM
05-04-2011, 11:41 PM
Personally though, I like Xtend, BC+EAA and Purple Wraath. At some point maybe I'll do bulk and crystal light, but I've got a stash to burn through first.
05-05-2011, 12:34 AM
05-05-2011, 03:06 AM
05-05-2011, 07:35 AM
Recoverbro Elite"This is what we've been working on"
05-05-2011, 09:06 AM
Bulk is the way to go. I get my BCAA and creatine in bulk form that way I can get exactly the amount I want. I mix a scoop of BCAA into my pre-workout drink, and a scoop of each in some 0 calorie sports drink for during my workouts.
05-05-2011, 10:53 AM
05-05-2011, 11:56 AM
In my post I was just responding to your comment about BCAA being a "waste of money" by showing that there are documented benefits of consuming amino acids before a workout -- that's all.
But yes, I hear that leucine also works well by itself and is considerably cheaper.
05-05-2011, 11:59 AM
The question is that IMO, not works well itself, WORKS Better!!
Just my opinion, maybe some don't agree. Nevertheless, there are a lot of different options nowadays! Bulk rules
05-05-2011, 12:13 PM
Wow this thread has really exploded since I subbed! Great to see so much interest and open-mindedness with this diet.
I have to go back and read to catch up but looks like a great discussion going on here about amino consumption
This is my fasting mix and I usually have 3 of them before breaking my fast
"The only good is knowledge and the only evil is ignorance." - Socrates
05-05-2011, 12:19 PM
Today is the my first day on IF. I actually got more sleep than I normally do last night, but I still feel very out of it in this fasted state. I feel like I am not thinking as clearly or as quickly as I usually am plus I just have that overwhelmingly tired feeling. I know I read somewhere that you may experience more energy etc in the fasted state so I am curious as to why I feel so tired. Does my body just have to adjust first since it is used to having food by now? Something like switching to a CKD diet or something. Initial lethargy followed by my body adapting to its new routine. Thanks.
05-05-2011, 12:24 PM
Unremarkable is no way to go through life... Doug
05-05-2011, 12:25 PM
05-05-2011, 12:30 PM
05-05-2011, 12:32 PM
05-05-2011, 12:45 PM
05-05-2011, 12:53 PM
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