ScottyDoc
Well-known member
I say add, can't hurt, can only help protect that hard earned muscle, not like one extra day/dose of BCAA's is going to break the bank either, go for it!
The Lean Gains / IF learning and Discussion Log
- Thread starter MrKleen73
- Start date
I say add, can't hurt, can only help protect that hard earned muscle, not like one extra day/dose of BCAA's is going to break the bank either, go for it!
monstermash
Well-known member
Agreed.
Milas
Board Sponsor
Especially if you use AI RecoverPro, great stuff and a great value!
DreamWeaver
Legend
That in a nutshell is my attitude with BCAA's....
DreamWeaver
Legend
Exactly 125 servings go a long way...
MrKleen73
Legend
For a pre I would go with an easily digestible source of protein like fish, eggs, or whey protein. Moderate carbs perhaps from fruit. Post - 25-50% of the protein from protein powder for quick absorption, or just some aminos... Then what ever form of protein or food you want with in your macros.
Nice, see here tha salmon is going to get broken down first in this scenario. Fish is relatively easy to digest. This is a great whole food only option. Tilapia might be a better choice for anyone who runs lower fat than he does, but this is an excellent whole food post workout meal with nice macros and healthy fats.
This is also a fine option however I would like to see you use a leaner cut of meat with that capn crunch, lots of sugar there, tons of sugar and saturated fats at the same time can still lead to a little fat storage since saturated fat is already ready for storage. There is not really the same conversion that mono and poly-unsaturated fats have to go through to be stored. Considering the fasting nature I am not sure that it will have as big an effect as it would on a normal diet but I still beleive when a sugary carbohydrate is used with heavy saturated fats it increases the risk for fat storage in any scenario.
8-10 grams of Whey protein or aminos 30 minutes prior to the workout will actually increase the amount of fat burned during and after cardio. The link to that study is somewhere in this huge thread. The study actually used whey protein powder, not aminos but someone else on here mentioned they read that aminos worked the same way.
TurningGreen
Well-known member
AI RecoverPro is pretty good and can usually be found for a hell of a lot cheaper than XTend. The Lemon tastes like Crystal Lite Lemonade and is pretty soluable compared to some other BCAA formulas
Milas
Board Sponsor
Yes! 4:1:1 BCAA, 125 servings for $30-40. Tastes great, extra leucine, all around great.
RickRock13
Well-known member
TurningGreen
Well-known member
I did the same. Great stuff and a great deal
Christmas in July was an epic event! Thanks AI I picked up my RecoverPro during this event as well. Also very generous with the freebies.
TurningGreen
Well-known member
Suggestions Please
I'm having some difficulty getting in good protein percentages with out drinking it down. I know Martin says drinking calories is a big No-No. Is anybody having the same issue? Is it really essential that I eat the protein and not drink it?
I'm having some difficulty getting in good protein percentages with out drinking it down. I know Martin says drinking calories is a big No-No. Is anybody having the same issue? Is it really essential that I eat the protein and not drink it?
JoshDP
New member
Thanks EasyEJL. PM sent.
TurningGreen
Well-known member
I weigh about 210, Id like to get at least 1g per lb of body weight. looking for these macro ratios
Lift Days
30%p
50%c
20%f
Rest Days
50%p
20%c
30%f
TurningGreen
Well-known member
EasyEJL said:
2100 rest
3200 lift
I've been trying to stay away from drinking the protein. If I drink it I really have no issue getting my macros. I was really questioning whether or not it really makes a difference what form the protein comes in.
EasyEJL
Never enough
Well, the main reason drinking it sucks is the issue of digestion and clearance times, plus absorption and oxidation rates. Whey will provide increased animosity for no more than 3 hours, and only usable at 8-10 grams an hour. Casein may last 6-8 hours, but is only usable at 6g an hour. Beef and pork provide raised aminos for 5+ hours, and are usable in that 8-10g an hour range. Its not terrible to use 30g of whey as a drink along with also taking in solid protein but it being your major source is iffy
TurningGreen
Well-known member
EasyEJL said:
Yes, this is what I was looking for. What I'm taking from this info is that it is acceptable to get a percentage of protein from powder as long as there is also consumption of actual animal protein. Thanks EasyEJL.
kingjameskjf
Well-known member
I like them both but find that Xtend mixes better but RecoverPro tastes much better, IMO.
DreamWeaver
Legend
Thanks, it's easier when you love doing it....
I have been able to get in 400 grams on wd's with only 3 scoops of whey post workout. This includes egg whties, chicken 24 oz Sirloin and some tuna... it's just a big party really...
TurningGreen
Well-known member
Today will start my quest for protein dominance...I feel like this needs an evil laugh!
Milas
Board Sponsor
Yes, the amino acid profile is very different. If you read what Author L Rea (ALRI guy) writes about anabolic and catabolic aminos, getting the right mix is important. According to him, animal protein is a far better mix (higher anabolic activity) than catabolic, particularly compared to whey. There's some of this that makes sense to me, and some that doesn't, and I know it's also to help sell HumaPro. Regardless, I always believe that whole foods will produce better gains than liquid, he was just adding some "science" to my well formulated bro-science!
I find it pretty easy to get enough protein in by eating a LOT of meat! 12oz of meat twice a day gets a good amount, add in some high-protein PB, cheese, microwavable pork rinds (these are a new favorite of mine, high protein, low fat, and VERY tasty for a crunchy/salty snack), etc. Chicken is the cornerstone of my protein intake, and shakes are just for dessert with me!
The other thing I do is make either NTBM Better Protein Bars or Layne Norton Cheesecake, these both give a good dose of protein and are very healthy in a macro sense. Both are tasty too, and convenient.
jack3dbear
New member
need some advice with my leangains setup guys
to start, I am 6'1", 200 lbs, and ~12-13% bodyfat
I have my maintenance set at 3000 cals, and trying to do maintenance on lifting days (3 days of DC style training) and -20% on non-training days (also will throw in 30min low intensity cardio on most non-training days prior to breaking the fast)
heres my current macro breakdown:
• Training days (high carb / low fat)
o Cal Target: 3000 cal
o Protein: 250 g / 1000 cal
o Carbs: 320g / 1280 cal
o Fat: 80g / 720 cal
• Rest days (low carb / high fat)
o Cal Target: 2400 cal
o Protein: 240g / 960 cal
o Carbs: 30g / 120 cal
o Fat: 145g / 1305 cal
my priority is to drop fat, so I wanted to know if you guys think my carbs and fats are at the right amounts on both days? if you had to change up anything, what would you change?
to start, I am 6'1", 200 lbs, and ~12-13% bodyfat
I have my maintenance set at 3000 cals, and trying to do maintenance on lifting days (3 days of DC style training) and -20% on non-training days (also will throw in 30min low intensity cardio on most non-training days prior to breaking the fast)
heres my current macro breakdown:
• Training days (high carb / low fat)
o Cal Target: 3000 cal
o Protein: 250 g / 1000 cal
o Carbs: 320g / 1280 cal
o Fat: 80g / 720 cal
• Rest days (low carb / high fat)
o Cal Target: 2400 cal
o Protein: 240g / 960 cal
o Carbs: 30g / 120 cal
o Fat: 145g / 1305 cal
my priority is to drop fat, so I wanted to know if you guys think my carbs and fats are at the right amounts on both days? if you had to change up anything, what would you change?
wesg49
New member
read every single post of this and saw Rick's log. Absolutely amazing. I am currently 12 days in a Mstane/Tren E cycle and im thinking when im done with this and maintain the weight i gained throughout PCT i am going to start doing this to shed some BF. I love food and think consuming these big meals all while losing fat is going to really make my day haha. Until im done with this cycle i will keep checking back and looking at you guys amazing results. FYI im up 12 pounds on day 12 of this cycle and feel invincible. Im interested to see the changes when i add the tren on sunday.
TurningGreen
Well-known member
Im no expert, but I was instructed by some reliable sources to use more of a recomp style diet during PCT as to keep your gains instead of trying to cut. I am currently on PCT following this advice, and Im feeling as strong as the day I stopped my cycle (about three weeks ago). My weight and strenght has been maintained, and strenght even increased. I am using finaflex PCT Rev. Black and Pure Test DAA. I dont think I was really shut down too bad so using this PCT regimen and LG has been like another cycle for me, really taking advantage of the natural test boosters. Good Luck.
fgarcia871
New member
I've been reading this log for the last two days and I'm amazed at how well it works. I want to go ahead and try it, but i do have some questions.
there is an 8 hour eating period does that mean, I can eat anytime within those 8 hours. for example my post work out is schedule at 2 pm and my last meal of the day at 10pm, so i eat at 2pm and can I also eat like at 5 then 10pm.
also Im oging to be taking ecdysterone(ECD russian extract natural) do i take that on the morning too, or do i wait for my post workout meal and then my other meal?
there is an 8 hour eating period does that mean, I can eat anytime within those 8 hours. for example my post work out is schedule at 2 pm and my last meal of the day at 10pm, so i eat at 2pm and can I also eat like at 5 then 10pm.
also Im oging to be taking ecdysterone(ECD russian extract natural) do i take that on the morning too, or do i wait for my post workout meal and then my other meal?
RickRock13
Well-known member
You can eat anytime in that 8 hour window man. It is recommended that you take in about 60% of your daily total in your post workout meal. For me that is the fast breaking meal. It is also recommended to take in at least 100g protein during that meal, but you may eat anytime during that window. I usually eat 2 large meals (fast breaker and last meal) and then one smaller meal that could be 200-500 Cal's between them except for burn days where I only do the 2 large meals
RickRock13
Well-known member
I'm glad you enjoyed my log bro. It has been a fun ride for sure! It sounds like you are doing pretty well yourself in your cycle. 12 lbs in 12 days is nuts!! I'm sure you would love lean gains. Just make sure to hold the gains through PCT before starting. If you need any help setting anything up feel free to post up here or in my log, or feel free to PM me anytime man.
JoshDP
New member
I am losing weight very quickly doing LG...maybe too quickly.
I was trying out intermittent fasting for a week just to see if I could handle it, without really watching macros. On July 26th, I started watching my macros more closely, even entering every days food into fitday.com.
On July 26th I weighed in at 221 lbs. 2 days later after 1 day of high calories (3350) and 1 day of low calories (around 2200), I weighed in at 208. I accounted most of that weight loss to water. This morning I weighed in at 204.
I've been feeling great, but I'll see how my strength levels are at the gym today. It's a deload week for me so won't really be able to tell where my strength is at though. Will have to wait till next week.
I was trying out intermittent fasting for a week just to see if I could handle it, without really watching macros. On July 26th, I started watching my macros more closely, even entering every days food into fitday.com.
On July 26th I weighed in at 221 lbs. 2 days later after 1 day of high calories (3350) and 1 day of low calories (around 2200), I weighed in at 208. I accounted most of that weight loss to water. This morning I weighed in at 204.
I've been feeling great, but I'll see how my strength levels are at the gym today. It's a deload week for me so won't really be able to tell where my strength is at though. Will have to wait till next week.
Milas
Board Sponsor
Drop fitday, switch to livestrong. MUCH better database of food IMO...
TurningGreen
Well-known member
Has anyone else seen this? Talk about stirring the pot.
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JoshDP
New member
Just signed up for LiveStrong. Thanks.
Trying to figure out how to manually enter food. My PWO shake has like 7 different ingredients in there so rather then enter each one individually, I'd rather just do it once. Like on Fitday where you can go to your "custom foods". Anyone know how to do this?
I tried going to "my recipes" on LiveStrong, but it doesn't let me enter in the macros.
If anyone knows how, thanks. I'm sure it's probably really simple to do and I'm just not seeing it on here. lol
Trying to figure out how to manually enter food. My PWO shake has like 7 different ingredients in there so rather then enter each one individually, I'd rather just do it once. Like on Fitday where you can go to your "custom foods". Anyone know how to do this?
I tried going to "my recipes" on LiveStrong, but it doesn't let me enter in the macros.
If anyone knows how, thanks. I'm sure it's probably really simple to do and I'm just not seeing it on here. lol
oufinny
Well-known member
I saw that and had to unload some aggression from the day, I feel much better now!
oufinny
Well-known member
I like fitday and daily burn better. With IF/Lean Gains I don't see why you would need that except maybe in the very early stages. I do the math in my head and let me stomach tell me when I am full, seems to work for me.
ScottyDoc
Well-known member
Oh yeah... well CoorsLight126 said his Mom could kick your Mom's A$$...
oufinny
Well-known member
My mom would just bring home a needle full of goodness from the hospital she works at and drop the b***h in a nano-second. My mom is the shiznit!
ScottyDoc
Well-known member
LoL, you know I was just trying to stir the pot, right? LoL
MrKleen73
Legend
Yeah but he was still in a drunken rant when he said it. Have another Coors buddy it can help hold off reality.
She can throw that ish like a dart!
Pot Stirrer! TISK TISK TISK!
Frank Reynolds
Board Supporter
Does anyone break the fast early in the day? I train at 6-630am, and after lifting/cardio I am usually home around 9ish. I am thinking about trying to have my large meal right then at 9-10am, and end the fast at 5-6 right after dinner.
Then on non-training keep from 12-8.
Thoughts?
Then on non-training keep from 12-8.
Thoughts?
Milas
Board Sponsor
I'm the same, I train at 6AM and eat at noon. Drink lots of BCAA or take amino supplements like NTBM Gear from post workout until noon to help keep MPS up.
Frank Reynolds
Board Supporter
I have been doing this "diet" for a long time, probably since last Nov/December, and in that time I have played around with a lot of different variables. I am just wondering if anyone breaks the fast early in the day, as that is one thing I haven't done to this point.
I suppose I could break it early on both training/non training days and see how it goes.
I was just thinking about trying to push my first meal a bit closer to post-wo to see if there was any noticeable benefits, or differences at all.
I usually take 5g BCAA pre, 2 scoops of intrabolic durring, and then drink 5g leu/bcaa about half way between post-wo/first meal.
I have actually been adding 10-15g of carbs to my intra drink as well, as of late.
I am not thinking about breaking it early because it is hard to make it until noon, as I have fasted until 5:30 at one point. I am more interested in seeing if there is any benefit by doing it that way. I have no problem stopping my feeding at 6pm, as I go to bed by 9 anyway.