The Lean Gains / IF learning and Discussion Log

Throwing down some GVT starting monday along with LG at recomp calories...Im pretty FN pumped.

Quil If you cut effectively at 2000cal. I don't see Eating only 1600cal. being very efficient for you. Your 1800/2200 (maybe even higher on lift days to support a good lift) may be better suited. Im focused on recomp eating 2100/3100 Im currently around 210 and 10% BF. Don't know if that helps but, I've always found it helpful to see what others are doing.
 
Quil,

I have a pretty slow metabolism as well. I took the liberty of applying my cutting formula to your bodyweight listed in your info. Being that you have a lower metabolism I used 12 and multiplied it by your body weight. Maintenance cals 2280, build days 2736, and burn days 1824. Give that a shot and if it doesn't seem to be working well lower it. Another good starting point for you may be 1500 and 2500 if you really feel you have a slow metabolism and that is just kind of going off of the info you provided. I have found keep cals higher on the build day and much lower on burn days is a very easy way to lose the fat. I get in anywhere from 900-1800 cals on a burn day and typically average from 1200-1500 cals for that day, but keep my calories maintenance +20% on build days.
 
Thanks for the quick replies. I'll be honest, I've been alternating at 1500 cals and about 2200 cals while I've been laid up with my back and haven't been able to exercise at all, and the 1500 cal days are kind of rough...I'm hungry as hell. I don't know if that's me being a wimp, or my body trying to tell me something...kind of hard to know, sometimes. So I'm leaning towards something like 1700 on burn days and 2600 on build days. It's just a starting point, so I don't want to over think too much. I track measurements as well as weight religiously, so it won't take long to tell.
 
Looks good to me Quil! Great starting point for sure.
 
Im looking at starting lean gains after my bulk to see how i respond too it. Would it be very effective to have a 10 hour feeding window while getting used to it and then shortening the window by a half hour each week until i am used to it?
 
Docmattic said:
Im looking at starting lean gains after my bulk to see how i respond too it. Would it be very effective to have a 10 hour feeding window while getting used to it and then shortening the window by a half hour each week until i am used to it?
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I was reading martins interview that was linked previously and he says "if you fast for 14hrs or 18hrs its about what works for you".. I'm having an extra protein shake before bed each night even though it's just outside my 8hr feeding window
 
jcalvert86 said:
Any problem with an occasional mt dew as long as it fits within my days calorie requirements?
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I don't see any issues with it.


Docmattic said:
Im looking at starting lean gains after my bulk to see how i respond too it. Would it be very effective to have a 10 hour feeding window while getting used to it and then shortening the window by a half hour each week until i am used to it?
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How long you "fast" and "feed" is really up to you, and you CAN get effective results by creating your OWN adaptation/modification of Lean Gains - this is what I and a few others have done, and it works well for us. You just have to experiment to see what works best for you, as well as fits your needs and requirements best.

Chris - the resident forum expert on Lean Gains - will probably add to both comments.

~Rosie~
 
Rosie Chee Scott said:
I don't see any issues with it.




How long you "fast" and "feed" is really up to you, and you CAN get effective results by creating your OWN adaptation/modification of Lean Gains - this is what I and a few others have done, and it works well for us. You just have to experiment to see what works best for you, as well as fits your needs and requirements best.

Chris - the resident forum expert on Lean Gains - will probably add to both comments.

~Rosie~
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Agree on both points, I ate pizza and frozen yogurt last night and am not even the slightest bit worried woke up this morning looking fine.. I extended my fast to accommodate some fun feeding. I am 12 weeks out of contest and under 6% or right around it so I'm not too worried anyway. It's been a very smooth ride and I am very happy.
 
For me LG has been very forgiving. Over my week of vacation I stuck to the 16/8 and had no idea what my macros were, but I really didnt fluctuate on the scale as bad as I though I would. I dont know how my BF% vs. LBM reacted though (I dont think I want to). I did let go a bit with food choices and ate things I normally wouldnt, but hell its vacation. I will say now that Im home and back on serious LG I look and feel awesome! So it doesnt take long to get back to homeostasis.
 
Does anybody have an insight as to why I am more vascular and dialed in at night vs. In the a.m. when I would assume I should be, having not eaten or drank anything for an extended period of time. When I wake up I feel real puffy and and I have a serious decrease in how vascular I look. This is not just with LG but how I always am. It's really not a huge deal, I was just interested to see what others thought on the subject and because I normally take progress pics upon waking.
 
TurningGreen said:
Does anybody have an insight as to why I am more vascular and dialed in at night vs. In the a.m. when I would assume I should be, having not eaten or drank anything for an extended period of time. When I wake up I feel real puffy and and I have a serious decrease in how vascular I look. This is not just with LG but how I always am. It's really not a huge deal, I was just interested to see what others thought on the subject and because I normally take progress pics upon waking.
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If you eat in the pm, then higher vascularity is a given, especially if you're consuming carbohydrates - it can also give a "pumped" and "fuller" look than in the morning when you have been "fasting". Waking up puffy could be a possible indication that you are either a) sensitive to something you ate the previous day, b) are dehydrated, c) have allergies, d) an effect from the weather (I know it affects me like this when it goes up and down), or e) something else altogether.

~Rosie~
 
freezito said:
Lg has taken of like wild fire
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On this forum it sure has, I mean a month or so ago, I was like Lean Gains, what the hell is that, now practically every Log/Thread on this forum has some kind of mention of Lean Gains in it, LoL!
 
I'm with Doc, I had no idea what LG was. Just happend to see Kleen had a thread on it so I jumped in...best thing I've done for myself! LG is LeGit if you can handle it. Sheet even my girl friend is on the protocol and she's down 3lbs in a week.
 
Believe me guys I can't wait to try it, I'm currently running the diet I have now because It is 100% proven to get me to exactly where I want and need to be in the time frame I have set, but once I'm done and looking to maintain a lean frame, without a shadow of a doubt I will give Lean Gains 100% of my attention and devotion and I have no doubt it will work, it will just be a little bit of experimentation to find my sweet spot and get a feel for what and when I can get away with things!
 
ScottyDoc said:
Believe me guys I can't wait to try it, I'm currently running the diet I have now because It is 100% proven to get me to exactly where I want and need to be in the time frame I have set, but once I'm done and looking to maintain a lean frame, without a shadow of a doubt I will give Lean Gains 100% of my attention and devotion and I have no doubt it will work, it will just be a little bit of experimentation to find my sweet spot and get a feel for what and when I can get away with things!
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Going to have alot of pissed off facebook friends when your "15 minute abs" consists of cooking a frozen pizza and drinking a soda.
 
jcalvert86 said:
Going to have alot of pissed off facebook friends when your "15 minute abs" consists of cooking a frozen pizza and drinking a soda.
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Well I'm not a fan of soda, but the Pizza sure sounds nice, LoL!
 
kingjameskjf said:
Me too. I had pizza and cheesebread last night but didn't gain a pound!
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That is awesome, I just can't wait to be lean again Bro, I mean it was only a year ago, but I just feel like I've been fat and self conscious of my body for a very long time!
 
ScottyDoc said:
That is awesome, I just can't wait to be lean again Bro, I mean it was only a year ago, but I just feel like I've been fat and self conscious of my body for a very long time!
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I know exactly what you mean. A couple years ago I did an all out dirty bulk and thought I was making great progress until I looked at some vacation pictures and I was like, "Holy crap I'm FAT!" I changed my diet immediately after that and rethought my whole approach to dieting. With a couple exceptions, I have been liking LG diet so far after a few months now on it.
 
Rosie Chee Scott said:
I don't see any issues with it.




How long you "fast" and "feed" is really up to you, and you CAN get effective results by creating your OWN adaptation/modification of Lean Gains - this is what I and a few others have done, and it works well for us. You just have to experiment to see what works best for you, as well as fits your needs and requirements best.

Chris - the resident forum expert on Lean Gains - will probably add to both comments.

~Rosie~
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Rosie, I think you hit the nail on the head. To be honest if you eat reasonable choices 75% of the time and 25% of the time on LG or any other Intermittent Fasting protocol you are going to improve on your composition. Unless competing or getting ready for a photo shoot or some other reason to have a hard and fast deadline there is no reason to deny yourself to many things within reason. I will have a pint of ice cream today, I do every Saturday and not diet bs either. I am looking better than ever at my current weight and haven't counted calories at all other than tallying them up on occasion after eating just to see how much I had.

kingjameskjf said:
I know exactly what you mean. A couple years ago I did an all out dirty bulk and thought I was making great progress until I looked at some vacation pictures and I was like, "Holy crap I'm FAT!" I changed my diet immediately after that and rethought my whole approach to dieting. With a couple exceptions, I have been liking LG diet so far after a few months now on it.
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Yeah it took a picture of me to get me moving again. then the members of my family all started becoming type 2 diabetics or border line so I started learning how to control insulin. The journey has led me to Intermittent Fasting and I feel like I am home. Look at my latest progress pics, pretty damn lean for not counting cals.
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MrKleen73 said:
Rosie, I think you hit the nail on the head. To be honest if you eat reasonable choices 75% of the time and 25% of the time on LG or any other Intermittent Fasting protocol you are going to improve on your composition. Unless competing or getting ready for a photo shoot or some other reason to have a hard and fast deadline there is no reason to deny yourself to many things within reason. I will have a pint of ice cream today, I do every Saturday and not diet bs either. I am looking better than ever at my current weight and haven't counted calories at all other than tallying them up on occasion after eating just to see how much I had.



Yeah it took a picture of me to get me moving again. then the members of my family all started becoming type 2 diabetics or border line so I started learning how to control insulin. The journey has led me to Intermittent Fasting and I feel like I am home. Look at my latest progress pics, pretty damn lean for not counting cals.
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definitely some nice work and pretty lean as well. LG looks to be a very effective method for you. I like what you said about the 75%. You can still make progress but get some other food choices in too and not completely cut off everything you enjoy.
 
Chris... Your back and most muscular poses look sick bro, I am so happy for you, you look Awesome (obviously no Homo). I just can't wait to get back to being like that myself, like I said earlier, I just kinda took a break, which spiraled into a long break from the gym, then when I got back to the gym I just didn't feel like dieting at all and probably ate even more bad food, and... Oh well you get the point, but I'm back on track now, You and Doug are great motivation for me! Now I just need Rosie to send me one of her famous inspirational quotes on a daily basis and I'm set, LoL!
 
MrKleen73 said:
Rosie, I think you hit the nail on the head. To be honest if you eat reasonable choices 75% of the time and 25% of the time on LG or any other Intermittent Fasting protocol you are going to improve on your composition. Unless competing or getting ready for a photo shoot or some other reason to have a hard and fast deadline there is no reason to deny yourself to many things within reason. I will have a pint of ice cream today, I do every Saturday and not diet bs either. I am looking better than ever at my current weight and haven't counted calories at all other than tallying them up on occasion after eating just to see how much I had.
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Absolutely. Even competing or preparing for a photoshoot, you can continue to eat as "normal" - I know a lot of people will disagree with me on this, but from personal experience, if you know your body and what you can and cannot get away with, it's very doable. I was 8.3% bodyfat for my photoshoot with Dan Ray a month ago and 8% bodyfat the week after, all without dieting - in saying that, though, if I didn't train, it would not be as easy to do.

Definitely lean, Chris :)


ScottyDoc said:
Chris... Your back and most muscular poses look sick bro, I am so happy for you, you look Awesome (obviously no Homo). I just can't wait to get back to being like that myself, like I said earlier, I just kinda took a break, which spiraled into a long break from the gym, then when I got back to the gym I just didn't feel like dieting at all and probably ate even more bad food, and... Oh well you get the point, but I'm back on track now, You and Doug are great motivation for me! Now I just need Rosie to send me one of her famous inspirational quotes on a daily basis and I'm set, LoL!
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I know what you mean re time off, Al - actually, made some comments on it on Facebook yesterday. Training definitely IS the DIFFERENCE for me! Re quotes, I'll get back to posting in my Fitness Blog soon - for now though, it's likely to be once a week until I have more time. I should start an "Inspire & Motivate" Twitter for this :think:

~Rosie~
 
Looking incredible Chris. I have to agree with you about eating reasonable 75% of the time and making nice progress along with it. Its pretty much what I've been doing too. Through the week, my diet is generally spot on, but I like to indulge on weekends and enjoy them without a lot of limits with the family. Doing that has not held back progress at all. Having our cake and eating it too! ;)
 
ive been trying the alternate day fasting for the past 4 days and its my new favorite. it seems as though i am recomping eating fried chicken on my burn day and papa johns pizza on my build day!

literally, ive eaten half of a large pizza on both burn days and im leaning out!
 
soontobbeast said:
ive been trying the alternate day fasting for the past 4 days and its my new favorite. it seems as though i am recomping eating fried chicken on my burn day and papa johns pizza on my build day!

literally, ive eaten half of a large pizza on both burn days and im leaning out!
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Nice!! Good stuff man. Glad its working out great for ya!! How exactly do you have it set up on ADF?
 
For those who have not been following my log I just thought I would do a quick update of my progress. I am sub 6% now and I just keep losing, I had to up my calories to slow it down as I was just dropping too fast. I can't believe it I ate 6 cups of ice cream on Saturday a 20 oz. sirloin 14 oz yam, 2 cups of broccoli, a can of tuna on 2 slices of Ezekiel bread and 8 egg whites all within 5 hours!! lol I feel like I am getting away with murder here!! I wake up the next morning and looked outstanding!! I should have no problem hitting 5% 8 weeks out without adjusting diet and with no extra cardio. I am beyond where I haver ever been and I'm having I fuggin Party!!
 
DreamWeaver said:
For those who have not been following my log I just thought I would do a quick update of my progress. I am sub 6% now and I just keep losing, I had to up my calories to slow it down as I was just dropping too fast. I can't believe it I ate 6 cups of ice cream on Saturday a 20 oz. sirloin 14 oz yam, 2 cups of broccoli, a can of tuna on 2 slices of Ezekiel bread and 8 egg whites all within 5 hours!! lol I feel like I am getting away with murder here!! I wake up the next morning and looked outstanding!! I should have no problem hitting 5% 8 weeks out without adjusting diet and with no extra cardio. I am beyond where I haver ever been and I'm having I fuggin Party!!
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comically somehow every time I stuff my face with pizza I wake up 1-2lbs lighter the next morning.
 
EasyEJL said:
comically somehow every time I stuff my face with pizza I wake up 1-2lbs lighter the next morning.
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$hittt... That would never happen for me, I am a NBWR (Natural Born Water Retainer), I already weight anywhere from 7-12 different from when I wake up in the morning til when I go to sleep, if I do anything the night before that has anything to do with sodium... I just balloon up with water, don't get me wrong, it is only water, and it takes about 2-3 days to dry back out, but it is very noticeable both on the scale and in my face (puffy)!
 
ScottyDoc said:
$hittt... That would never happen for me, I am a NBWR (Natural Born Water Retainer), I already weight anywhere from 7-12 different from when I wake up in the morning til when I go to sleep, if I do anything the night before that has anything to do with sodium... I just balloon up with water, don't get me wrong, it is only water, and it takes about 2-3 days to dry back out, but it is very noticeable both on the scale and in my face (puffy)!
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You'd be ok on EPI-V likely fuggin stuff cleans you up pretty good especially when the initial water weight is lost...
 
EasyEJL said:
comically somehow every time I stuff my face with pizza I wake up 1-2lbs lighter the next morning.
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I know my heavier eating weekends are when I seem to lose the most but that's likely cuz it takes some time for changes from heavy eating to show but they never really do on this regime so what you get the next week is just less loss.
 
DreamWeaver said:
You'd be ok on EPI-V likely fuggin stuff cleans you up pretty good especially when the initial water weight is lost...
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I can agree with that, I mean my whole body & metabolism changes once I have been dieting for a while and especially if I'm taking a product like EPI-V, designed to keep you anabolic (fight catabolism) and also designed to dry you out, I was mainly speaking of my natural, supplement & diet free metabolism and water-retention!
 
Carnicero said:
What's up guys...

I'm on my 5th week of LG and need some ideas for pre/post workout meals.

Anyone?????
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8oz steak, 8oz salmon, a medium potato, a banana with almond butter makes a nice post meal
 
DreamWeaver said:
For those who have not been following my log I just thought I would do a quick update of my progress. I am sub 6% now and I just keep losing, I had to up my calories to slow it down as I was just dropping too fast. I can't believe it I ate 6 cups of ice cream on Saturday a 20 oz. sirloin 14 oz yam, 2 cups of broccoli, a can of tuna on 2 slices of Ezekiel bread and 8 egg whites all within 5 hours!! lol I feel like I am getting away with murder here!! I wake up the next morning and looked outstanding!! I should have no problem hitting 5% 8 weeks out without adjusting diet and with no extra cardio. I am beyond where I haver ever been and I'm having I fuggin Party!!
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That is very nice DW! Very nice indeed!!
 
DreamWeaver said:
Livin the dream, I was just made for this diet, that makes me the biggest caveman lol least evolved metabolicly...
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As I'm sure you can tell from my avi, lean gains has treated me very well too. ;)
 
Last night for my pwo meal, I had 1 lb of beef chuck steak, 3 cups of captain crunch + 1 cup of 2% milk

I'm doing 16/8 as well and my extremely stubborn lower ab fat is finally coming off.
 
Searching through the pages on here... quick question...
I usually perform 45-60 mins of low intensity cardio on my off days. What is the general consensus on bcaa's before/after fasted low intensity cardio? Necessary?
Thanks

-my goal is fat loss, btw.
 
Good to add, but not necessary.
 
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