Good recomp

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  1. Quote Originally Posted by Dark_Ansem View Post
    thanks but I need more details about this. all of them in fact. this seems more complicated than I thought.
    http://www.leangains.com/

    Or a PDF called "The Leangains Approach Final", not horribly hard to find.
    Androhard + Andromass Log
    http://anabolicminds.com/forum/supplement-reviews-logs/182038-so-i-decided.html


  2. the one that begins with "My name is Martin Berkhan, nutritional counselor, fitness magazine writer and creator of Leangains.Leangains is a unique approach to strength training and nutrition. The diet involves intermittentfasting and strength training in order to reduce fat mass and increase muscle mass. This is performedby switching between phases of overfeeding and underfeeding, as well as carefully manipulating themacronutrient ratio of the diet." ? that's only 14 pages!
    Biotivia Pro Max Phase 2 Supplement Log:
    http://anabolicminds.com/forum/supplement-reviews-logs/200246-biotivia-pro-max.html
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  3. actually. I'd like someone to list the various protocols of fasting, what are they used for and for how long they can be mantained, thanks.
    Biotivia Pro Max Phase 2 Supplement Log:
    http://anabolicminds.com/forum/supplement-reviews-logs/200246-biotivia-pro-max.html

  4. Quote Originally Posted by Dark_Ansem View Post
    the one that begins with "My name is Martin Berkhan, nutritional counselor, fitness magazine writer and creator of Leangains.Leangains is a unique approach to strength training and nutrition. The diet involves intermittentfasting and strength training in order to reduce fat mass and increase muscle mass. This is performedby switching between phases of overfeeding and underfeeding, as well as carefully manipulating themacronutrient ratio of the diet." ? that's only 14 pages!
    Yeah, it's the cliff notes version of it but will have all the info you really need.

    Another option is the book Eat, stop, eat.
    Androhard + Andromass Log
    http://anabolicminds.com/forum/supplement-reviews-logs/182038-so-i-decided.html

  5. Quote Originally Posted by Dark_Ansem View Post
    actually. I'd like someone to list the various protocols of fasting, what are they used for and for how long they can be mantained, thanks.
    Well... That's why there are books for it, way too many to summarize with enough details.
    Androhard + Andromass Log
    http://anabolicminds.com/forum/supplement-reviews-logs/182038-so-i-decided.html
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  6. Quote Originally Posted by Dark_Ansem View Post
    thanks but I need more details about this. all of them in fact. this seems more complicated than I thought.

    Geez...everyone here has provided more than enough information. It's as simple or as complicated as you want to make. Don't eat for 16 hours followed by eating within an eight hour window whilst in cal defecit. Simples ;-)

  7. Quote Originally Posted by Dark_Ansem View Post
    actually. I'd like someone to list the various protocols of fasting, what are they used for and for how long they can be mantained, thanks.
    there are 3 versions:

    alternate day fasting(ADF): 24 hours eating/24 hour fast repeat
    eat stop eat: one or two 24 hour fasts per week on nonconsecutive days (basically a less aggressive alternate day fast)
    intermittent fasting(IF): train fasted, have your biggest meal post workout and you have an eating window 4-8 hours long.

    what to eat during a fast? stimulants, water, fiber, anything with no calories. you can toss in some vegetables when you first start to make it easier, just dont cook them with butter or something, that defeats the point of fasting.

    what are they used for? all of them are used for burning fat. you can toss in a day or two of fasting per week on a bulk and turn it into a lean bulk. how long can they be used for? forever, the secret is that as long as your still hitting decent macros in IF you can maintain your metabolism. with ADF, you reset your metabolism every other day when you eat so your metabolism never slows. you can get down to pretty low bodyfat by using these methods, with ADF fat loss of 2lbs per week is very much doable without losing muscle. your weight will zig zag tho from a lack of carbs on fast day and you will lose a lot of water weight. if you dont eat enough carbs on your eat day you may start to look flat after some time, but all you have to do is skip a fasting day (eat 3 days in a row) and you get a glycogen supercompensation effect so u look even bigger.
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  8. Quote Originally Posted by tnubs

    BCAAs are converted to glucose and cause a small insulin spike. I'd personally keep them out of any fasted period. Even preworkout I'd stay totally fasted if following intermittent fasting. And I'd tighten the feeding period to 4 hours, it works a lot better. alternate day fasting has been far superior in my experience. You have two distinct periods: fat loss and muscle gain so both become much more efficient. I love fasted training but eating both before and after training allows for a more productive anabolic period. Alternate day fasting gets my vote every time but you only get 7 training days every 2 weeks which some people have a problem with (my gf lifts 6 days a week)
    Leucine and lysine are ketogenic not glucogenic

    Leucine only stimulates insulin response in presence of carbohydrate

  9. Furthermore everything cause a slight release of insulin. However, how much & for how long is different story.

    Ppl sometimes "nit-pick" over tiny issues, IMO.
    Serious Nutrition Solutions Representative

  10. So would you guys recommend to utilize BCAAs for fasted cardio or not? Confused :/
    Androhard + Andromass Log
    http://anabolicminds.com/forum/supplement-reviews-logs/182038-so-i-decided.html

  11. mm... I think Intermittent fasting mught be the thing for me. however, I train in the evening, whether it's weights or cardio. any suggestions?
    Biotivia Pro Max Phase 2 Supplement Log:
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  12. I fast but don't enjoy training fasted, and I also train in the evening. I usually sandwich two big meals around my workout (see what I did there?) and fast the rest of the day. I want to emphasize how NOT strict I am on protocol, though. Martin has some meal protocols for training during the eating period on the website.
    Training log:
    http://anabolicminds.com/forum/workout-logs/240172-herders-2014-log.html

  13. It is recommended to train in the evening for IF.
    Androhard + Andromass Log
    http://anabolicminds.com/forum/supplement-reviews-logs/182038-so-i-decided.html

  14. good. so I can train during the hours of non-fasting. what am I supposed to eat?
    Biotivia Pro Max Phase 2 Supplement Log:
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  15. Quote Originally Posted by Dark_Ansem
    mm... I think Intermittent fasting mught be the thing for me. however, I train in the evening, whether it's weights or cardio. any suggestions?
    Light small meals 200-300 cals (2of them leading up to workout) then 1 huge meal pre bed

  16. Quote Originally Posted by EBF Inc View Post
    Light small meals 200-300 cals (2of them leading up to workout) then 1 huge meal pre bed
    in 8 hours? what about lunch, considering that in order to have the post-workout meal I'll have to start at, like, 14?
    Biotivia Pro Max Phase 2 Supplement Log:
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  17. Quote Originally Posted by Dark_Ansem View Post
    in 8 hours? what about lunch, considering that in order to have the post-workout meal I'll have to start at, like, 14?
    No offense man, but you found a 14 page book, that has all the information you are asking, why not just read it?
    Androhard + Andromass Log
    http://anabolicminds.com/forum/supplement-reviews-logs/182038-so-i-decided.html

  18. I'd rather ask someone who has done it than read an informative" pamphlet that looks like scam.
    Biotivia Pro Max Phase 2 Supplement Log:
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  19. Quote Originally Posted by EBF Inc View Post
    Leucine and lysine are ketogenic not glucogenic

    Leucine only stimulates insulin response in presence of carbohydrate
    Hmm, maybe I was mistaken. I've been looking around google, found the study showing a response with carbs. Really, just about all of the studies are in the presence of carbs except this one. Its from 1972, so its not the most recent study but idk lol...

    http://content.karger.com/ProdukteDB...asp?Doi=178253

    from the abstract, I cant see the whole thing: "When tested in a glucose-free medium, L-leucine stimulated insulin release over a wide concentration range with maximum effect at about 20 mM. The stimulation of insulin release was additive to that elicited by 10 mM glucose."


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  20. Quote Originally Posted by Dark_Ansem View Post
    I'd rather ask someone who has done it than read an informative" pamphlet that looks like scam.
    if you go to the leangains site, he explains a lot of it and he has nothing to gain by you trying his method so i dont understand how it would be a scam? if it was, i dont think he would post so many studies. on his fb fan page he posts up new studies all the time, hes a good guy to look at to gain a grasp of fasting and all the scientific modalities behind it.
    CELTIC LABS REP

  21. Quote Originally Posted by Dark_Ansem View Post
    I'd rather ask someone who has done it than read an informative" pamphlet that looks like scam.
    It is literally the book and the approach, from the man that "invented" this approach, with as much specific information possible, the same guide that was used by most of people who follow his diet to create their meal plans. How is that not going to be informative and is a scam? Seriously. You would rather listen to 2nd, 3rd tier peers than the CREATOR of the diet plan? Really?
    Androhard + Andromass Log
    http://anabolicminds.com/forum/supplement-reviews-logs/182038-so-i-decided.html

  22. peers that got it to work? yes
    Biotivia Pro Max Phase 2 Supplement Log:
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  23. That's like asking purple belts who have won a couple of street brawls instead of Reylson Gracie for jiu jitsu lessons.
    Androhard + Andromass Log
    http://anabolicminds.com/forum/supplement-reviews-logs/182038-so-i-decided.html

  24. whatever, I think I will open a new thread about fasting/eating. I wonder what supps would help me with fasting.
    Biotivia Pro Max Phase 2 Supplement Log:
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  25. Be my guest, I doubt there will be many out there just looking to spoon feed you with a ready to go meal plan and supplementation plan when you are clearly just not wanting to do the research on your own.

    But like I said, best of luck to ya.
    Androhard + Andromass Log
    http://anabolicminds.com/forum/supplement-reviews-logs/182038-so-i-decided.html
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