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    Quote Originally Posted by EasyEJL View Post
    Yesterday as an off day for me I managed to hold off on eating till 530pm, but then had a 20oz prime rib and potato, then some peanut butter fudge ice cream. quite nice
    Yah got me beat...
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    Well I lasted till 1240 today, wow, my food never tasted so good
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    Quote Originally Posted by freezito View Post
    Well I lasted till 1240 today, wow, my food never tasted so good
    There you go, and hey it gets easier...
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    Can't wait to c the fat melt off
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    Fast break time is my favorite time of day now, bar none! I sit there looking at the clock, just waiting for it! NOM NOM NOM!!!

    Todays Fast Break:

    16 oz Curried Flounder
    1 Serving PeiWei Curry Chicken - stock velveted
    1/2 cup brown rice

    3 cups spinach
    1 cup lettuce
    1/4 cup edamame
    1 Tbsp bacon bits
    2 Tbsp Sesame Ginger dressing

    1 Apple, medium
    3 Tbsp Naturally More PB
    2 Metamucil Bars
    1 cup hazelnut coffee

    1L water (raspberry lemonade crystal light)


    1,623 cal 171g protein, 108g carbs (28g fiber), 56g fat


    NOM NOM NOM!!!

    I'm still hungry though, RAHR!!!
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    Quote Originally Posted by Milas View Post
    Fast break time is my favorite time of day now, bar none! I sit there looking at the clock, just waiting for it! NOM NOM NOM!!!

    Todays Fast Break:

    16 oz Curried Flounder
    1 Serving PeiWei Curry Chicken - stock velveted
    1/2 cup brown rice

    3 cups spinach
    1 cup lettuce
    1/4 cup edamame
    1 Tbsp bacon bits
    2 Tbsp Sesame Ginger dressing

    1 Apple, medium
    3 Tbsp Naturally More PB
    2 Metamucil Bars
    1 cup hazelnut coffee

    1L water (raspberry lemonade crystal light)


    1,623 cal 171g protein, 108g carbs (28g fiber), 56g fat


    NOM NOM NOM!!!

    I'm still hungry though, RAHR!!!
    Sounds delicious ...
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    Quote Originally Posted by Milas View Post
    Fast break time is my favorite time of day now, bar none! I sit there looking at the clock, just waiting for it! NOM NOM NOM!!!

    Todays Fast Break:

    16 oz Curried Flounder
    1 Serving PeiWei Curry Chicken - stock velveted
    1/2 cup brown rice

    3 cups spinach
    1 cup lettuce
    1/4 cup edamame
    1 Tbsp bacon bits
    2 Tbsp Sesame Ginger dressing

    1 Apple, medium
    3 Tbsp Naturally More PB
    2 Metamucil Bars
    1 cup hazelnut coffee

    1L water (raspberry lemonade crystal light)


    1,623 cal 171g protein, 108g carbs (28g fiber), 56g fat


    NOM NOM NOM!!!

    I'm still hungry though, RAHR!!!
    That is the second time I have seen 16 oz curried flounder now you have to shaire the recipe. I like curry on stuff but have NO CURRY RECIPES!!! Horrible huh, my wife doesn't like the Indian foods, so the curry's and gingers and what not don't make it to my table unfortunately... I tend to order out for them when I get to eat them...
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    lol@my pwo meal today.....

    10oz of pulled buffalo chicken breast served on one package (four buns) of kings hawaiian snacker rolls toasted, one bowl of protein pudding (50g casein) with walden farms marshmallow fluff, and smuckers sugar free choco and caramel syrup. Plus a bowl of mixed berries with a few tbsp of sugar free cool whip.

    This meal was every bit of 2000 kcal haha

    This is not typical of me, but It will serve as my weekly cheat meal I missed this weekend.

    I dosed my usual 200mcg ghrp 6 + 100mcg mod grf and I took three need2slin. I literally had to force my self to stop eating. Unreal hunger.
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    Well I lasted till 1240 today, wow, my food never tasted so good

    IF does that! It really makes you enjoy and appreciate your food at fast breaking time!
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    Buffalo Pulled Chicken by Bubba78

    Ingredients

    4 skinless, boneless chicken breast halves
    1 (17.5 fluid ounce) bottle buffalo wing sauce, divided
    1/2 (1 ounce) package dry ranch salad dressing mix
    2 tablespoons butter
    6 hoagie rolls, split lengthwise

    Directions

    Place the chicken breasts into a slow cooker, and pour in 3/4 of the wing sauce and the ranch dressing mix. Cover, and cook on Low for 6 to 7 hours.
    Once the chicken has cooked, add the butter, and shred the meat finely with two forks. Pile the meat onto the hoagie rolls, and splash with the remaining buffalo wing sauce to serve.



    I made this for the first time and I'm hooked. I ate it with mashed cauliflower yesterday and then again today with hawaiian rolls pwo.

    I'm a big fan of chicken wings, and this is a guilt free way to get my fix. I used Franks Red Hot Wing sauce and smart balance butter.
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    Quote Originally Posted by SouthernLord View Post
    Buffalo Pulled Chicken by Bubba78

    Ingredients

    4 skinless, boneless chicken breast halves
    1 (17.5 fluid ounce) bottle buffalo wing sauce, divided
    1/2 (1 ounce) package dry ranch salad dressing mix
    2 tablespoons butter
    6 hoagie rolls, split lengthwise

    Directions

    Place the chicken breasts into a slow cooker, and pour in 3/4 of the wing sauce and the ranch dressing mix. Cover, and cook on Low for 6 to 7 hours.
    Once the chicken has cooked, add the butter, and shred the meat finely with two forks. Pile the meat onto the hoagie rolls, and splash with the remaining buffalo wing sauce to serve.



    I made this for the first time and I'm hooked. I ate it with mashed cauliflower yesterday and then again today with hawaiian rolls pwo.

    I'm a big fan of chicken wings, and this is a guilt free way to get my fix. I used Franks Red Hot Wing sauce and smart balance butter.
    Oh man! Now I am excited to try this!!!!!
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    Quote Originally Posted by MrKleen73 View Post
    That is the second time I have seen 16 oz curried flounder now you have to shaire the recipe. I like curry on stuff but have NO CURRY RECIPES!!! Horrible huh, my wife doesn't like the Indian foods, so the curry's and gingers and what not don't make it to my table unfortunately... I tend to order out for them when I get to eat them...
    I just order the Kitchens of India pastes off of Amazon, they are tasty! They have some great deals time to time, and I tend to stock up.

    Also sometimes if I'm lazy just cover the meat with curry poweder and turmeric powder, then bake it.
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    Thanks Milas!
    Red Dog, thanks a bunch for that link I am going to put it in my important links. That PDF file had exactly the info I wanted to set up my plan. I am trying to cut and for a recomp he has someone with a 2500 maintenance doing 2000 on NWD, and 3000 on WD, I was going to be at 1800 and 2700 trying to cut and my maintenance is right around 2500 believe it or not. So I am going to keep with my plan but I also recommend everyone read that pdf it isn't long but has some good info. Basically 20- and 20+ like Red Dog said. Here is the link once again and it will be in the link list at the front of the thread too.
    http://doubleyourgains.com/musclebui...oach_Final.pdf
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    Quote Originally Posted by soontobbeast View Post
    my brother does. he does it all fasted then comes home and eats at 5 till like 9 when he goes to bed.
    Jeez must be Irish. Can't see myself being able to do it. I am starving and weak if I don't eat a few times at least. I might try it in reverse.
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    Quote Originally Posted by SouthernLord View Post
    Buffalo Pulled Chicken by Bubba78

    Ingredients

    4 skinless, boneless chicken breast halves
    1 (17.5 fluid ounce) bottle buffalo wing sauce, divided
    1/2 (1 ounce) package dry ranch salad dressing mix
    2 tablespoons butter
    6 hoagie rolls, split lengthwise

    Directions

    Place the chicken breasts into a slow cooker, and pour in 3/4 of the wing sauce and the ranch dressing mix. Cover, and cook on Low for 6 to 7 hours.
    Once the chicken has cooked, add the butter, and shred the meat finely with two forks. Pile the meat onto the hoagie rolls, and splash with the remaining buffalo wing sauce to serve.



    I made this for the first time and I'm hooked. I ate it with mashed cauliflower yesterday and then again today with hawaiian rolls pwo.

    I'm a big fan of chicken wings, and this is a guilt free way to get my fix. I used Franks Red Hot Wing sauce and smart balance butter.

    This sounds great!! I'm going to try it out
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    Quote Originally Posted by Milas View Post
    Yikes, that's a lot of peanut butter and banana!

    Honestly, unless you're absolutely addicted, I would try to cut that down to a single snack between lunch and dinner and use the whole banana with NaturallyMore Peanut Butter for extra protein/omega-3/fiber.

    I also think you need more whole food protein sources up front, not relying on shakes so much until dinner.

    I think an IF diet would look more like this, though I'm no expert:

    12PM (fast break): 687 cal, 87g pro, 66g carb (14g fiber), 11g fat
    10oz tuna/chicken 333 cal, 73 pro, 0 carb, 4g fat
    1 cup brocolli 54 cal, 4g pro, 12g carb (6g fiber), 1g fat
    1 cup oats or sweet potato 300 cal, 10g pro, 54g carb (8g fiber), 6g fat

    3PM Snack: 505 cal, 21g pro, 39g carb (7g fiber), 30.5g fat
    1 banana 105 cal, 1g pro, 27g carb (3g fiber), .5g fat
    4Tbsp Naturally More PB 400cal, 20g pro, 12g carb (4g fiber), 30g fat

    PWO or 6PM Dinner: 654 cal, 76g pro, 82g carb (19g fiber), 7.5g fat
    10oz chicken/extra lean beef/fish 275 cal, 57.5g pro, 0g carb, 6g fat
    3 cups spinach 123 cal, 16g pro, 21g carb (13g fiber), 1.5g fat
    8oz baked sweet potato 256 cal, 2.4g pro, 61g carb (6g fiber), 0g fat

    7:30PM Dessert:
    Protein Shake - 140 cal, 27 pro, 3 carb, 0 fat


    Totals: 1986 cal, 211g pro, 190g carb (40g fiber), 39g fat


    That's a more whole food approach to getting the protein in to feel satiated, and balanced in the 2000 calorie range. Of course on workout days you would go up 20%, and on rest days down 20%. This can be adjusted by increasing/decreasing serving sizes for carb and protein sources.

    Just thinking about this is making me hungry!!!

    Anyway, others can chime in, but I feel this would be a much better alternative using IF 16off/8on eating window.

    3 hours to go before I get to eat!!! 16oz curried Flounder waiting for me!!! NOM!
    Thank you so much. You don't know how many times and different places, sites, ect I have asked for help on my diet and no one could steer me the right way. I will definitely work on getting these right into my diet now
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    Quote Originally Posted by MrKleen73 View Post
    Thanks Milas!
    Red Dog, thanks a bunch for that link I am going to put it in my important links. That PDF file had exactly the info I wanted to set up my plan. I am trying to cut and for a recomp he has someone with a 2500 maintenance doing 2000 on NWD, and 3000 on WD, I was going to be at 1800 and 2700 trying to cut and my maintenance is right around 2500 believe it or not. So I am going to keep with my plan but I also recommend everyone read that pdf it isn't long but has some good info. Basically 20- and 20+ like Red Dog said. Here is the link once again and it will be in the link list at the front of the thread too.
    http://doubleyourgains.com/musclebui...oach_Final.pdf
    very cool!
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    Hey does everyone workout 3x per week? I've read MB say every other day which could be 3x or 4x. I'd say it doesn't matter but if you are varying your cals by a large amount between training and non-training days it might.

    Also if you want to track calories, use dailyplate.com. It is through livestrong. Their database is enormous, you won't have to enter in the nutritional info for anything. Also they have an iphone app which is clutch if you are busy or away from your computer for a while.

    I used fitday for about 6 months a while back but this is so much easier.
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    Quote Originally Posted by Blacktail View Post
    Jeez must be Irish. Can't see myself being able to do it. I am starving and weak if I don't eat a few times at least. I might try it in reverse.

    lol. actually its italian/french, but yeah hes tough.

    you'd be surprised at the energy level you have during the fast.
    For me, the action IS the juice.
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    Quote Originally Posted by adnscmplx View Post
    Hey does everyone workout 3x per week? I've read MB say every other day which could be 3x or 4x. I'd say it doesn't matter but if you are varying your cals by a large amount between training and non-training days it might.
    Well I lift 4x on a normal week (M/W/F/Sa), but occasionally when I'm feeling really amped (infrequently) I'll throw in an additional short session on either Tu/Th/Su.

    I cheat on Saturday nights, but only take in ~400 additional calories on the other days I lift since I'm on a cut.
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    This LeanGain diet looks really interesting, just started Day 1 on it today If anyone wants to come check out my log just send me a pm and I'll link it to ya.
    CORE NUTRITIONALS Representative

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    Quote Originally Posted by soontobbeast View Post
    lol. actually its italian/french, but yeah hes tough.

    you'd be surprised at the energy level you have during the fast.
    Naw I've tried it. Doesn't cut it for me. I like the idea but I am far stronger/faster and am able to work harder when I eat in the mornings. It works ok on off days for me though. I am planning on a career change so I am going to try it whilst doing a less demanding job. Glad its working for your bro though. Reminds me of my bro in law although his refeed after fasted working is a 6 pack and a potato or two lol.....Irish 7 course meal.
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    Has anyone done IF while on cycle? Would be nice to see results..
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    Quote Originally Posted by Blacktail View Post
    Naw I've tried it. Doesn't cut it for me. I like the idea but I am far stronger/faster and am able to work harder when I eat in the mornings. It works ok on off days for me though. I am planning on a career change so I am going to try it whilst doing a less demanding job. Glad its working for your bro though. Reminds me of my bro in law although his refeed after fasted working is a 6 pack and a potato or two lol.....Irish 7 course meal.
    i literally have more energy while im fasted.

    for example i just jogged two miles straight. i felt amazing afterwards. not winded at all. i just walked to my car like nothing happened lol. didnt have to take any deep breaths or anything

    thats completely unprecedented for me....since i smoked herb for like 4 years and cigs for a year just recently lol.
    For me, the action IS the juice.
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    ugh, I ended eating a bit early yesterday (total window was from 1-7) and i'm dying right now of hunger. Still gotta make it till 11 at least yuck
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    Quote Originally Posted by EasyEJL View Post
    ugh, I ended eating a bit early yesterday (total window was from 1-7) and i'm dying right now of hunger. Still gotta make it till 11 at least yuck
    i hear ya. im starting to get hungry.....its 8 30 and i gotta make it till 5pm wtf!

    that run musta burned through all my glycogen.


    thats why i NEVER DO cardio during the fed state......and almost never do heavy cardio in the morning.....but im still super happy about my run. even if im gonna be in pain for several hours lol
    For me, the action IS the juice.
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    Your body DOES adjust to training fasted. Most of it is mental. It just takes a little time. I just burnt 775 calories flipping a tractor tire, doing box jumps, swinging my sledge hammer and all kinds of other crap for 35 minutes this morning and now I'm enjoying some delicious nonfat sherbet ice cream. Take THAT, dieters!
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    To you guys struggling with hunger....

    How much water are you consuming? When I feel hungry a big glass of water usually blunts the feeling.

    Diet soda works well too.
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    Ive gone through almost a quart of coffee plus 16 oz or so of water this morning (over the last 2 hours) and i'm dying. But whatever, I can live with it, I just hate it and like to complain. I never really understood it when people can't stop themselves from eating due to hunger, or when bulking they can't manage to eat more because they aren't hungry. Eating is a job, it only gets to be for pleasure occasionally.
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    Quote Originally Posted by SouthernLord View Post
    To you guys struggling with hunger....

    How much water are you consuming? When I feel hungry a big glass of water usually blunts the feeling.

    Diet soda works well too.
    Right now around 4 litres ed, more when it starts heating up... I always have a litre on hand...
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    Quote Originally Posted by Folkmetalhead View Post
    Has anyone done IF while on cycle? Would be nice to see results..
    Plenty of people, ZamaMan who is not in this thread has done it a few times. I am going to be running a beta log for a progestin here very soon. However honestly all you need to know is if something works well naturally it will be amplified even better on cycle. It is the other way around that things fall apart. By that I mean you can't eat the way you can get away with on cycle when not on without adding some fat. However being on cycle is just going to increase the muscle gained, and fat lost. This is a more efficient way of eating for most people, which automatically increases the success rate. However it does not completely change the rules. Maintenance is still maintenance, eating for bulk is still increasing cals, cutting is still cutting cals and recomp is still eating an average of your maintenance through out the week.

    Quote Originally Posted by EasyEJL View Post
    ugh, I ended eating a bit early yesterday (total window was from 1-7) and i'm dying right now of hunger. Still gotta make it till 11 at least yuck
    SUCK IT UP!!!! LOL No really the closer you keep your times the better of you are regarding when the ghrelin is released around the times of your feedings. Also eating sugary things makes you feel hungrier the next day. So as much as you enjoyed the ice cream last night you have to pay for it today with additional hunger.

    I do still get my hunger pains every once in a while but now I know it is only going to be a few minutes and it is gone. Just don't focus on the hunger. Find something else to do and before you know it you won't be hungry anymore.
    Quote Originally Posted by soontobbeast View Post
    i hear ya. im starting to get hungry.....its 8 30 and i gotta make it till 5pm wtf!

    that run musta burned through all my glycogen.


    thats why i NEVER DO cardio during the fed state......and almost never do heavy cardio in the morning.....but im still super happy about my run. even if im gonna be in pain for several hours lol
    I doubt you will be in pain unless you focus on the hunger. Just like I mentioned above just find something to do. Also try drinking a large glass of water, or chewing some gum. The chewing motion does something to satiate the hunger. I am not exactly sure what the machanism is behind this but it definitely helps. Also keep some broccoli or celery around for when it gets too bad. Basically water vitamins and fiber. However will fill that hole in your gut up temporarily.

    Quote Originally Posted by JohnRock View Post
    Your body DOES adjust to training fasted. Most of it is mental. It just takes a little time. I just burnt 775 calories flipping a tractor tire, doing box jumps, swinging my sledge hammer and all kinds of other crap for 35 minutes this morning and now I'm enjoying some delicious nonfat sherbet ice cream. Take THAT, dieters!
    HAHA Love it. Nice workout too!
    Quote Originally Posted by EasyEJL View Post
    Ive gone through almost a quart of coffee plus 16 oz or so of water this morning (over the last 2 hours) and i'm dying. But whatever, I can live with it, I just hate it and like to complain. I never really understood it when people can't stop themselves from eating due to hunger, or when bulking they can't manage to eat more because they aren't hungry. Eating is a job, it only gets to be for pleasure occasionally.
    Sometime the coffee can make you feel hungrier, especially if you use artificial sweeteners. They still have an effect on insulin levels. Also 16 oz of water in two hours is that all? Get with the program man! Just fuggin with ya.

    Quote Originally Posted by DreamWeaver View Post
    Right now around 4 litres ed, more when it starts heating up... I always have a litre on hand...
    Yeah I try to get in no less than a gallon a day. Speaking of it is about time for me to get myself some more water.
    Live Hard, Laugh Hard, Love Hard and Heal Fast! - KLEEN
    Current Log:
    http://anabolicminds.com/forum/workout-logs/256911-kleen-cuts-back.html
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    Quote Originally Posted by EasyEJL View Post
    Ive gone through almost a quart of coffee plus 16 oz or so of water this morning (over the last 2 hours) and i'm dying. But whatever, I can live with it, I just hate it and like to complain. I never really understood it when people can't stop themselves from eating due to hunger, or when bulking they can't manage to eat more because they aren't hungry. Eating is a job, it only gets to be for pleasure occasionally.
    Eating is definetely a job. Our bodies like to eat at maintenance level it seems, and for the most part we all here are trying to change our bodies and not maintain it, so its always either feeling so stuffed from all the food we are eating or feeling a little starved all the time that we must get used to. IF has made it a little easier I believe, but its still a job that needs to fill your macro and calorie requirements for that day
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    Quote Originally Posted by RickRock13 View Post
    Eating is definetely a job. Our bodies like to eat at maintenance level it seems, and for the most part we all here are trying to change our bodies and not maintain it, so its always either feeling so stuffed from all the food we are eating or feeling a little starved all the time that we must get used to. IF has made it a little easier I believe, but its still a job that needs to fill your macro and calorie requirements for that day

    Unfortunately for me I don't typically have to feel stuffed to gain weight. I gain VERY EASILY! Mine is always a fight to recomp or cut...
    Live Hard, Laugh Hard, Love Hard and Heal Fast! - KLEEN
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    Quote Originally Posted by MrKleen73 View Post
    Unfortunately for me I don't typically have to feel stuffed to gain weight. I gain VERY EASILY! Mine is always a fight to recomp or cut...
    Ditto... I just love the fact that I have a gorge comming on after my workout, and what this diet lets me get away with.
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    Quote Originally Posted by DreamWeaver View Post
    Ditto... I just love the fact that I have a gorge comming on after my workout, and what this diet lets me get away with.
    No doubt I just consumed almost 1500 in one meal which is unheard of granted this time around it was all clean but it is really nice to have options.
    Live Hard, Laugh Hard, Love Hard and Heal Fast! - KLEEN
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    Looks like im starting IF tomorrow, this will be atleast 60 day ride.. I aint counting fishoil in btw, which i get atleast 10g daily.

    Diet will be like this on training days:
    Before wo:
    15g of BCAA
    After wo:
    400g lean meat
    3dl whole grain pasta
    400g tomato sauce
    Whole grain baguette (About 175-200g)
    "Snack":
    1kg quark
    500g pineapple
    Last meal:
    400g cottage cheese
    15g of EVOO
    45g of dark cacao
    3100kcals, 280p, 290h and 85f

    On offdays:
    Fastbreak:
    5 eggs
    200g not so lean meat
    400g sweet potato
    "Snack":
    500g quark
    Last meal:
    400g of cottage cheese
    15g of EVOO
    1800kcals, 190p, 100h, 65f.

    Training will be 4-day split Legs+Rear Delts/Chest&Tri&Calves/Back&Bis/Delts&Calves..

    I will also add PLP challenge from t-nation (Chad Waterbury) which is 10x some push-up, pull-up and lunge variation daily while you add 1 more rep everyday. I have heard so much good stuff from this and seen result from my buddy and i guess i don't have nothing to lose so.. I'll be doing elevated push-ups, chins and forward lunges for this.

    So any suggestions considering diet? Oh and i will be changing foods from time to time, but macros will be staying about same..
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    Looks pretty good to me man. Very close to my numbers actually.
    Live Hard, Laugh Hard, Love Hard and Heal Fast! - KLEEN
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    What is quark?
    NeedToBuildMuscle Representative / PowerChews Representative
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    Send me a PM with any questions about products & discount codes
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    Stuff made from milk.. Something like sour cream, but taste and texture is different.
    100g of it has 57kcals, 9.8 p, 4.1h and 0.2f (Differs little bit by who makes it).
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    I seem to, sadly, be an exception to this. I found LG about 2 months back and went on, strict, for 1 month. Lost weight, sure, but it was mostly muscle. Can't figure this out since my calorie target was 3000 every day. Quickly re-gained what I had lost when I went to a more traditional diet approach. Too bad. I was hoping this would get me leaner for summer.

    Congratulations to DW and Kleen. Glad it works so well for you.
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