DreamWeaver
Legend
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...
The Lean Gains / IF learning and Discussion Log
- Thread starter MrKleen73
- Start date
Yah got me beat...
DreamWeaver
Legend
There you go, and hey it gets easier...
Milas
Board Sponsor
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!!!
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!!!
DreamWeaver
Legend
Sounds delicious ...
MrKleen73
Legend
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...
SouthernLord
Member
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.
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.
RickRock13
Well-known member
IF does that! It really makes you enjoy and appreciate your food at fast breaking time! :food:
SouthernLord
Member
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.
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.
MrKleen73
Legend
Oh man! Now I am excited to try this!!!!!
Milas
Board Sponsor
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.
MrKleen73
Legend
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.
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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.
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Blacktail
Member
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.
RickRock13
Well-known member
xigotmailx
Well-known member
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
Red Dog
Well-known member
very cool!
adnscmplx
Member
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.
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.
soontobbeast
Well-known member
lol. actually its italian/french, but yeah hes tough.
you'd be surprised at the energy level you have during the fast.
Red Dog
Well-known member
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.
JudgementDay
Legend
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.
If anyone wants to come check out my log just send me a pm and I'll link it to ya.
Blacktail
Member
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.
Folkmetalhead
New member
Has anyone done IF while on cycle? Would be nice to see results..
soontobbeast
Well-known member
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.
soontobbeast
Well-known member
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
JohnRock
Member
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!
SouthernLord
Member
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.
How much water are you consuming? When I feel hungry a big glass of water usually blunts the feeling.
Diet soda works well too.
EasyEJL
Never enough
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.
DreamWeaver
Legend
Right now around 4 litres ed, more when it starts heating up... I always have a litre on hand...
MrKleen73
Legend
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.
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.
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.
HAHA Love it. Nice workout too!
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. 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.
RickRock13
Well-known member
:goodpost: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
MrKleen73
Legend
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...
DreamWeaver
Legend
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.
MrKleen73
Legend
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.
Folkmetalhead
New member
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..
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..
Folkmetalhead
New member
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).
100g of it has 57kcals, 9.8 p, 4.1h and 0.2f (Differs little bit by who makes it).
believer
Active member
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.
Congratulations to DW and Kleen. Glad it works so well for you.
Blacktail
Member
I think it's dependent on your workload. I burn between 6-8k at work per day. The hard part is keeping strength up high whist losing bf and keeping as much muscle on as possible. I have done the fasting part for a good run and it just does not work for me for my current type of work. I lacked strength and endurance throughout the work day and my work outs suffered. It obviously works for people who burn a normal amount of calories though.
Red Dog
Well-known member
Wait, so given that figure and your weight, you would need to take in a minimum of 9,000 calories per day to gain weight without any additional lifting or exercise?
(6000k @ work; ~3000k resting metabolic rate @ 235)
Milas
Board Sponsor
2nd job is eating!
RickRock13
Well-known member
:shocked:
schwellington
Well-known member
IM undertaking this diet tomorrow. I ate my last snack at 9:30pm
going to do this routine
pre workout meal (30% of all calories soo about 1k cals)
lift/cardio
eat again
eat again
eat again
fast and repeat
im going to be carb cycling as im cutting, with only 100g carbs in the mix for 5 days then upping carbs to 250 for a day and back down.....should be fun!
going to do this routine
pre workout meal (30% of all calories soo about 1k cals)
lift/cardio
eat again
eat again
eat again
fast and repeat
im going to be carb cycling as im cutting, with only 100g carbs in the mix for 5 days then upping carbs to 250 for a day and back down.....should be fun!
MrKleen73
Legend
Give it hell Schwell!!!
grippo
New member
I'm in, started IF Sunday night/Monday morning. Like you guys said, it gets easier every day, if I get hungry at work, I just go find something to keep me busy. Need to get an idea of my calorie intake, but this seems to suffice right now.
Here's my typical schedule (MON-FRI)
6am wakeup, drink coffee
7am sprints
8am work (at a gym)
3pm take pre w/o (White Flood)
5pm post w/o: WW bagel, eggs, protein shake, some fruit
6pm dinner: meat/veggies (as much as I can eat) and some complex carbs
8pm dinner#2: meat/fruit/PB
10pm dessert: low-fat ice cream or protein pudding
11pm protein shake before bed
I plan to be a little looser on weekends, throw in some pizza and all that, but cut back 200-300 total calories.
Currently @ 225 & 12.4% BF, looking to drop BF but keep as much mass as possible, I know I'll lose some.
Oh yeah, just coming off a SD/Havoc/Orastan-E cycle.
Any comments/suggestions? You guys are the experts! Thanks
Here's my typical schedule (MON-FRI)
6am wakeup, drink coffee
7am sprints
8am work (at a gym)
3pm take pre w/o (White Flood)
5pm post w/o: WW bagel, eggs, protein shake, some fruit
6pm dinner: meat/veggies (as much as I can eat) and some complex carbs
8pm dinner#2: meat/fruit/PB
10pm dessert: low-fat ice cream or protein pudding
11pm protein shake before bed
I plan to be a little looser on weekends, throw in some pizza and all that, but cut back 200-300 total calories.
Currently @ 225 & 12.4% BF, looking to drop BF but keep as much mass as possible, I know I'll lose some.
Oh yeah, just coming off a SD/Havoc/Orastan-E cycle.
Any comments/suggestions? You guys are the experts! Thanks
MrKleen73
Legend
When did you come off the cycle? You aren't trying to cut weight in PCT or right after are you? If so you will lose some muscle mass. However if not then you should not lose any muscle unless grossly underfeeding yourself.
If just off of PCT or in PCT then go with a recomp strategy. Maintenance calories -20% on non training days and +20% on Weight training days. You will be surprised how well you lean up like that while not losing and often gaining LBM.
RickRock13
Well-known member
Good to see you taking the IF plunge Schwell!! Its the in thing right now for good reason and more and more people are learning the benefits to the lean gains method of dieting!!