I've been out of the LeanGains discussion for a while but from what I can remember, people saw good results from a larger difference in calories on build/burn days. I vaguely remember +35/-50% maintenance calories being a possible option (or I could be very off the mark)? For myself, that would mean
Build Days - 3450 Calories
Burn Days - 1275 Calories
Any input/advice would be greatly appreciated. I know there's the LG Discussion thread but it's honestly too long at this point to comb through given my time constraints. Thanks in advance.
Well, even though LG is designed to provide "L" and "G" simultaneously, you can't
really do both simultaneously; that's like trying to push and pull at the same time. So, you have to decide which is the higher priority.
If you are going primarily for the "L"—trying to lean out, but spare muscle and maybe grow it a little bit—then you should max out the difference. Don't ever go below 1000 calories on an "off" day (I don't even understand how this would be possible for any non-anorexic with a healthy appetite anyway), but, otherwise, try to go pretty low—50 to 60% of maintenance—AND eat all of it in 3 to 4 hours, not 8 hours. Frankly, 8 hours is still a pretty long time.
On "on" days, go over maintenance by about 1/2 to 2/3 the amount you went under it on the "off" days. So if your "off" days are 1000 cals under maintenance, then go 500 to 650 cal over maintenance on "on" days.
If you are going primarily for the "G", then the difference shouldn't be as big, so your body doesn't get as much chance to leach from both fat and lean stores on "off" days.
In this case, stay within 500 cals of maintenance in both directions—500 under on "off" days, 500 over on "on" days. And cheat once in a while.
By the way—As with almost everything else in fitness, the real right answer here is CYCLING.
After you've gone with big swings for a while (and hopefully leaned out a bit), then go with smaller swings. Keep your metabolism on its toes. Like lifting weights, you really don't want to be doing the same program for more than a couple of months at a stretch, regardless of how well designed that program might be.