Lowering bodyfat

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  1. Quote Originally Posted by Natestreo
    Your in luck bro. I'm currently doing lean gains, and although I just decreased my calories to keep the progress from plateauing, I was on a 2200 calorie diet and started eating at 11am. I gotchya! We will split your meals into a 60% 20%, and 20% of daily calories ratio. Obviously, 60% is going to be post workout, wherever that falls for you.

    I prefer to train early in the morning, fasted, and then get my post workout as my first meal of the day. My body uses the large meal best when it is the first meal of the day, it feels like.

    <img src="http://anabolicminds.com/forum/attachment.php?attachment****56 231"/>

    Above is a picture I snapped for you quickly of my daily diet as it is now, reduced from 2200. Just add a few calories to each meal and get your 2200 your shooting for. I hope this at least gets you started. If you have questions, PM me and I can email you my excel spreadsheet of a 2200 calorie diet for LeanGains style dieting that I used up until I recently decreased my calories, if you are unable to use this pic.
    That's a phone rep bro
    ...::: Olympus Labs Athlete & Representative :::...
    Crossfit - DEMIGOD -


  2. Like everyone else suggests, cardio, weight training, and diet. I'd suggest high protein, spread out, over all other suggestions. That's just me though.
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  3. I'm gonna split it into 4 meals over my 8 hours feed, I've read up on Leangains but I just want to make things completely clear... I'll be training around 11am and, get home about 1pm for my first meal, I'll take some BCAAs when I wake up too. Can I have as much water as I want or is that limited aswell?

    I just want to get all things cleared up before I start this next week

  4. btw, should I be eating my maintenance in calories or deficit? I'll be upping my HIIT etc to 3x a week and low intensity once a week so should I be aiming for maintenance calories or below?

  5. Quote Originally Posted by JordanYek View Post
    I'm gonna split it into 4 meals over my 8 hours feed, I've read up on Leangains but I just want to make things completely clear... I'll be training around 11am and, get home about 1pm for my first meal, I'll take some BCAAs when I wake up too. Can I have as much water as I want or is that limited aswell?

    I just want to get all things cleared up before I start this next week
    Definitely consume as much water as you need. There is no reason to limit water, as it does not contain calories. I have diet pop, coffee, anything without calories during my fast. Martin mentions that these things are acceptable and there is no reason to orry about it. Martin also mentions that BCAA's technically break the fast, but he does not consider working out on an empty stomach advisable ithout consuming BCAA's, therefore you shouldnt worry about that, either.

    I dont follow the LeanGains plan to the tee, I am always on a calorie deficit rather than being over or under by whatever percentages the exact program promotes.

    The whole premise, in my own understanding, of LeanGains is to utilize the body's hormones to your advantage by fasting. Fasted training has specific effects, of which I dont think are necessary to get into here, on the body. In addition, the feeding scheduling is based around utilizing the manipulated hormones to your benefit for both fat loss and muscle gain/retention. My reasoning in including this is to say: dont overthink it. Train as fasted as possible and follow the diet guidelines as best you can, the results will come!

    I would mention that if you are splitting up your meals into 4 meals, still make sure to consume the largest quantity of your calories post workout. I would not go below 50% of your calories for that meal. I prefer 60%, personally.
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  6. Quote Originally Posted by runner_79 View Post
    That's a phone rep bro
    Thanks, bro!
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