The Lean Gains / IF learning and Discussion Log

[ssbackwards]

cheesecake recipe, 54 carb 81 fat 205.5 protein. 24.6g fiber (carb and fiber depends on how much flax you use i use 7 tbsp)

Crust 2 ox CHEVERINE goat cheese
2 tablespoon z sweet/stevia/xylitol/splenda
1 table spoon cinnamon

Filling

Warmed CHEVERINE goat cheese 6 oz (warmed helps it mix)
2 cups ***e yogurt
4 scoops procomplex.

 

[fueledpassion]

cheesecake recipe, 54 carb 81 fat 205.5 protein. 24.6g fiber (carb and fiber depends on how much flax you use i use 7 tbsp)

Crust 2 ox CHEVERINE goat cheese
2 tablespoon z sweet/stevia/xylitol/splenda
1 table spoon cinnamon

Filling

Warmed CHEVERINE goat cheese 6 oz (warmed helps it mix)
2 cups ***e yogurt
4 scoops procomplex.

Some clarity on the bold? Where do I find this? And is it good, lol?

 

[fueledpassion]

Also, I'd like to add some different info on certain protein sources that I've realized over the past few weeks.

Fish is KING when it comes to dry gains.

Personally, I recommend anyone to invest in a little grid-locked fish fillet holder/flipper. It basically holds the fish in place on a grid-spachela like a sandwich so when you flip the fish over it doesn't fall apart. Best fish to use IMO is Swai since it is very cheap and just as healthy as the best. Best way to cook it is either skillet fried w/ no-fat oils or grilled. I usually have some sort of cajun seasoning to put on it. In the skillet, use canola oil, on the actual fish itself use olive oil (chars nicely).

Eggs - while they have a good source of protein they present quite a bit of bloat from sodium/water retention. I personally limit my eggs to no more than 2-3 a day now and often times go without eggs all day.

Chicken - again, similar to eggs they create alot of flabby water weight bloat. I limit my chicken to 4-6 oz a day now. It seems to work well at keeping my abs tight.

 

[ssbackwards]

Some clarity on the bold? Where do I find this? And is it good, lol?

Taste like cream cheese

I get mine at BJS

 

[RickRock13]

cheesecake recipe, 54 carb 81 fat 205.5 protein. 24.6g fiber (carb and fiber depends on how much flax you use i use 7 tbsp)

Crust 2 ox CHEVERINE goat cheese
2 tablespoon z sweet/stevia/xylitol/splenda
1 table spoon cinnamon

Filling

Warmed CHEVERINE goat cheese 6 oz (warmed helps it mix)
2 cups ***e yogurt
4 scoops procomplex.

I may give this version a go sometime. Thanks for sharing!

 

[tjwoody]

i just cant deal with carbs to late, after weights or not. im currently doing 10-20% daily intake coming from carbs and cycling somewhat depending on workout days. i lift 3-4 times per week with about 2-3 hours of cardio per week. I do take in 200-250g carbs on sat and sunday.

working on eating more carbs preWO meal and stick to fats and protein post which is a late dinner for me.

Been reading up more in the thread and seeing how low people can go on burn days. i am going to drop a bit more on burn days and see how it treats me.

 

[james122]

Im sure this has been addressed , but to save me from searching : will creatine mono break the fast , or is it ok pwo.? Also , how much creatine mono do you fellas use daily if any at all ?

 

[facko]

Want to up cals for muscle gain without fat gain..need critique

Hey guys..I've been IFing for a while now. I love it and have been able to recomp quite well but I really, really need to add mass to my frame. I just don't want to lose the level of relative leanness that I've worked to attain. I'm currently 23 years old, 5'8" ~150lbs and I don't know bf% ...you guys can guess... Here is a current pic: Invalid Link Removed

I was once over 180lbs when I competed in USAPL Collegiate in 2009...I took a long lay off..then recomped to where I am now in the last 6 months or so after being very out of shape. Okay so..I follow a calorie and carb cycling approach. On training days as of right now I eat approx. 2400kcal High carb, Moderate-High Protein, Low Fat ...and on rest days I only eat around 1800kcal. High Protein, Moderate Fat, Trace Carbs Only (nuts, veggies...no starch). I train four days per week and focus on mainly on the main compound lifts in the hypertophy ranges of 6-8 reps, 8-10 and 10-12...with relatively short rest intervals in between sets. I tend to squeeze in as much volume as I can within about an hour or so in the gym. Think a basic bodybuilding approach. I really need advice on upping my calories and adjusting my macros because I'm not gaining any weight..not I feel as though that I've really stalled in the last month and a half.

A lot of times I will not ACTUALLY break my fast with real food on training days until after I'm done training. Instead, I will consume 10g of BCAAs before I train and another 10gs BCAAs sipped throughout my training..then start eating PWO. So, here is a sample training day. And yes, I do measure, weigh and count everything daily..so these values are straight from caloriecount.

SAMPLE TRAINING DAY:
Pre Training consume 10g BCAAs...Sip another 10gs BCAA during training.

IMMEDIATE PWO MEAL (in the car on the way home) - 90grams Fruity Pebbles (fast carbs..same to me as dextrose powder but tastier..same principle), 1 Scoop Isologoy Whey Protein Isolate, 5grams Creatine Mono. ~500kcal: ~80g Simple Carbs, ~30g Protein, ~1.5g Fat

REAL MEAL 1 - 450grams Yukon Gold Potatoes steamed, 16 ounces raw weight Chicken Breast grilled, 1 Steam Bag Broccoli, 1 tablespoon EVOO. ~1000kcal: ~100g Protein, ~80g Carbs, ~25g Fat

REAL MEAL 2 - 80grams dry measure Plain Oats, 8 ounces nonfat Greek Yogurt mixed in, 1 scoop ON 100% Casein mixed in, 2 tablespoons Natural Peanut Butter mixed in, 1 Medium Banana. ~850kcal: ~70g Protein, ~100g Carbs, ~23g Fat

TOTALS: ~2400kcal: ~260g Carbs, ~210g Protein, ~50g Fat

Should I up these training day calories and keep rest days at 1800kcal with ONLY trace carbs...should I add carbs in my rest days and bring calories higher on those days? Should I up calories on BOTH training AND rest days? How many calories should I add...and how should I adjust macros accordingly...do you believe I can stand to add in more carbs on training days as the brunt of the added calories? Any help is already appreciated. Thanks guys.

 

[mkretz]

first off id get more real food in......u only eat 3 tiems and 2 tiems its shakes and powders....if ur not gaining add more see hwo it goes, try more carbs, if u dont liek teh results drop them and add more fats/protein, not too complicated i dont think

 

[facko]

first off id get more real food in......u only eat 3 tiems and 2 tiems its shakes and powders....if ur not gaining add more see hwo it goes, try more carbs, if u dont liek teh results drop them and add more fats/protein, not too complicated i dont think

When people see the diet and think it's too much powder..I don't think you realize that it's just as much solid food as most others take in on a normal eating schedule. In other words, I'm eating 16ounces of chicken in one sitting and sometimes close to a pound of potatoes in a sitting. If I spread that over six meals, it would be like 3 solid food meals. Also, the greek yogurt with protein powder added is basically a solid food meal...1 ounce serving of greek yogurt is 23 grams. I'm not blending the oats and yogurt and protein into a shake..I cook the oats and throw everything inside the cooked oats and eat it with a spoon like real food. The only shakes I ever really drink are immediately PWO on the ride home from the gym to hold me until I have my real solid food of lean meat and potatoes or lean meat and rice etc.

 

[mxer657]

What is the big deal against protein shakes?

 

[ToNNNNyT]

Hey guys, I'm 203 pounds at about 15% bf

I want to use IF to bulk up while staying as lean as I can so my cal in take is as follows:
WORKOUT DAY: maintenance + 20% = 3410
50c/40p/10f - 420g carbs/350g protein/35g fat Total cals 3390

REST DAY: maintenance - 20% = 2274
20c/40p/40f - 113.7 carbs/227.4p/101f Total cals 2270

Also how much cardio should I do on rest days?Currently I do an hour low intensity cardio however I thinking of doing 30-45min cardio low intensity 4 times a week.Thoughts?

 

[Masciaman]

awesome stuff thanks man

 

[fueledpassion]

When people see the diet and think it's too much powder..I don't think you realize that it's just as much solid food as most others take in on a normal eating schedule. In other words, I'm eating 16ounces of chicken in one sitting and sometimes close to a pound of potatoes in a sitting. If I spread that over six meals, it would be like 3 solid food meals. Also, the greek yogurt with protein powder added is basically a solid food meal...1 ounce serving of greek yogurt is 23 grams. I'm not blending the oats and yogurt and protein into a shake..I cook the oats and throw everything inside the cooked oats and eat it with a spoon like real food. The only shakes I ever really drink are immediately PWO on the ride home from the gym to hold me until I have my real solid food of lean meat and potatoes or lean meat and rice etc.

Well, to gain weight you can do one of two things.

1) Eat more than you burn
2) Burn less than you eat

Either add 100g carbs to the diet or train less days per week. It's always good to change your training schedule every now and then.

A good start is training heavy and with high intensity but only 3 times per week. Have a brief cardio day or two in the mix. You should gain weight then.

 

[facko]

Well, to gain weight you can do one of two things.

1) Eat more than you burn
2) Burn less than you eat

Either add 100g carbs to the diet or train less days per week. It's always good to change your training schedule every now and then.

A good start is training heavy and with high intensity but only 3 times per week. Have a brief cardio day or two in the mix. You should gain weight then.

Thanks for the input bro. At first, I thought wow...100g of carbs..and then I realized that's really only 400kcal more on training days. As of right now I'm going to take in about 250g Carbs, 250g Protein, and like 65g fat on training days. This is 2600kcal. I calculated my maint. calories as around 2200, so I figure that's a good starting point and will increase by way of more carbs if I'm not gaining. I'm gonna keep rest days at around 1800kcal and obviously have much less carbs and focus more on protein and fats on those days.

As far as changing my training: That's something I'll consider if the above doesn't work. Perhaps, I'll switch to only 3 days per week or change rep schemes etc. And I think you are right about adding in at least a day or two of some steady state cardio for 20-30 minutes..as much as I hate it, lol.

 

[redrobe]

A lot of times I will not ACTUALLY break my fast with real food on training days until after I'm done training. Instead, I will consume 10g of BCAAs before I train and another 10gs BCAAs sipped throughout my training..then start eating PWO. So, here is a sample training day. And yes, I do measure, weigh and count everything daily..so these values are straight from caloriecount.

SAMPLE TRAINING DAY:
Pre Training consume 10g BCAAs...Sip another 10gs BCAA during training.

IMMEDIATE PWO MEAL (in the car on the way home) - 90grams Fruity Pebbles (fast carbs..same to me as dextrose powder but tastier..same principle), 1 Scoop Isologoy Whey Protein Isolate, 5grams Creatine Mono. ~500kcal: ~80g Simple Carbs, ~30g Protein, ~1.5g Fat

REAL MEAL 1 - 450grams Yukon Gold Potatoes steamed, 16 ounces raw weight Chicken Breast grilled, 1 Steam Bag Broccoli, 1 tablespoon EVOO. ~1000kcal: ~100g Protein, ~80g Carbs, ~25g Fat

REAL MEAL 2 - 80grams dry measure Plain Oats, 8 ounces nonfat Greek Yogurt mixed in, 1 scoop ON 100% Casein mixed in, 2 tablespoons Natural Peanut Butter mixed in, 1 Medium Banana. ~850kcal: ~70g Protein, ~100g Carbs, ~23g Fat

TOTALS: ~2400kcal: ~260g Carbs, ~210g Protein, ~50g Fat

Should I up these training day calories and keep rest days at 1800kcal with ONLY trace carbs...should I add carbs in my rest days and bring calories higher on those days? Should I up calories on BOTH training AND rest days? How many calories should I add...and how should I adjust macros accordingly...do you believe I can stand to add in more carbs on training days as the brunt of the added calories? Any help is already appreciated. Thanks guys.

500 cal post workout meal?

Even if you wanted to keep your daily calories the same, I'd say try to make your post workout meal the biggest caloric intake of the day. I think leangains says to shoot for at least 50% of your food should be in your PWO. I may have read that on a different intermittent fasting site. But if you're eating 2400 cal on a workout day, stuff your face after the workout and get it up to 1200-1400 calories.

Bonus: It's fun to eat like that after a workout.

 

[james122]

Im sure this has been addressed , but to save me from searching : will creatine mono break the fast , or is it ok pwo.? Also , how much creatine mono do you fellas use daily if any at all ?

Bumping my.own question

 

[vidapreta]

Bumping my.own question

If mixed with something like crystal light it has no calories..

Sent from my HTC Sensation 4G using Tapatalk

 

[Frank Reynolds]

500 cal post workout meal?

Even if you wanted to keep your daily calories the same, I'd say try to make your post workout meal the biggest caloric intake of the day. I think leangains says to shoot for at least 50% of your food should be in your PWO. I may have read that on a different intermittent fasting site. But if you're eating 2400 cal on a workout day, stuff your face after the workout and get it up to 1200-1400 calories.

Bonus: It's fun to eat like that after a workout.

I am thinking he is consuming an IMMEDIATE meal PWO with whey/high gi carbs, followed by the whole food meal not too long after. If so, nothing wrong with that IMO.

 

[facko]

I am thinking he is consuming an IMMEDIATE meal PWO with whey/high gi carbs, followed by the whole food meal not too long after. If so, nothing wrong with that IMO.

Yes..This is EXACTLY what I'm doing. The gym is approx 25 mins or so from my house...I bring some fast acting carbs (like frosted flakes) and whey isolate with me to the gym...When I'm done training I eat this in my car and drive home. About 30 mins or so later I have a LARGE solid food meal..so really within a 30-45 minute span, I'm eating like 12-1400kcal after my training..

Sorry for the confusion.

 

[Frank Reynolds]

Yes..This is EXACTLY what I'm doing. The gym is approx 25 mins or so from my house...I bring some fast acting carbs (like frosted flakes) and whey isolate with me to the gym...When I'm done training I eat this in my car and drive home. About 30 mins or so later I have a LARGE solid food meal..so really within a 30-45 minute span, I'm eating like 12-1400kcal after my training..

Sorry for the confusion.

I actually prefer it set up like that quite honestly.

 

[ToNNNNyT]

Hey guys, I'm 203 pounds at about 15% bf

I want to use IF to bulk up while staying as lean as I can so my cal in take is as follows:
WORKOUT DAY: maintenance + 20% = 3410
50c/40p/10f - 420g carbs/350g protein/35g fat Total cals 3390

REST DAY: maintenance - 20% = 2274
20c/40p/40f - 113.7 carbs/227.4p/101f Total cals 2270

Also how much cardio should I do on rest days?Currently I do an hour low intensity cardio however I thinking of doing 30-45min cardio low intensity 4 times a week.Thoughts?

Bumping my own question

 

[ssbackwards]

What is the big deal against protein shakes?

solid food takes longer to digest.

there for you wont be as hungry inbetween meals.

but i am an advocat for shake on bulk days so you can hit your protein intake.

but on burn. solid food is better choice.

i eat 2x a day, i sip leucine throughout the 7 hours im not eating in between meals. much rather have some solid food (pound of meat and some home made protein cheesecake) to hold me over those 7 hours. then having a shake that i finish quick.

one thing i really liked doing was........

4 scoops protein 2 tablespoon PB, 24 almonds, 2 tablespoon flax seed meal, ice and water,.... blend it up and drink it with my solid meal of 6 eggs, 2 tablespoon of spicy mayo (home made. 2 tablespoon mayo (full fat), chili paste, ciracha, lime juice, splenda)

hold me over for a while,.

 

[Frank Reynolds]

If it was me I would diet down a bit more. If you must start at that bf%, I'd take it very slowly.

Where to set calories, and cardio is hard to just toss out a number as it's very individual. Like I said above, you should take it slow.

 

[wesg49]

just started a week a ago and absolutely love it. Down 5 pounds and abs are showing up already and i have done no cardio. I did order some recover pro BCAA so i can begin fasted cardio on burn days. Is it recommended to go HIIT or LISS in the fasted state or does it not matter since i will be having BCAA before and after cardio?

 

[Frank Reynolds]

It's going to be personal preference, but Martin recommends liss.

 

[RickRock13]

just started a week a ago and absolutely love it. Down 5 pounds and abs are showing up already and i have done no cardio. I did order some recover pro BCAA so i can begin fasted cardio on burn days. Is it recommended to go HIIT or LISS in the fasted state or does it not matter since i will be having BCAA before and after cardio?

I do both. Sometimes I just do treadmill incline walking, and sometimes I will jog for 30 minutes at 6 MPH to get the heart rate up, and then I throw in some HIIT for about 15 minutes on Elliptical. Like Frank said, I think its personal preferance more than anything.

 

[Frank Reynolds]

I do both. Sometimes I just do treadmill incline walking, and sometimes I will jog for 30 minutes at 6 MPH to get the heart rate up, and then I throw in some HIIT for about 15 minutes on Elliptical. Like Frank said, I think its personal preferance more than anything.

For sure. I will hit HIIT from time to time, but at times such as now, when I am dieting hard, and calories are lower, I just flat out can't recover, so I stick to incline walking.

Here is MB's thoughts on it, wesg.

Nice job finding all those quotes. Your summary is mostly on point. Perhaps with the exception of the last sentence. It has not been my experience that low intensity cardio on rest days (i.e. 4x/week, <45-60 min/day) has any compromising effect (at all) on strength or muscle retention during dieting.

There's a few reasons for this.

1. Walking does not affect AMPK (which blunts muscle protein synthesis).

Moderate to intense cardio does. Prolonged cardio, i.e. jogging at a good pace for >30 min has the most detrimental effect in this regard.

2. Walking does not stress the CNS. You're saving your nervous system (strength) and performance for the weights, which is crucial for muscle gains and muscle retention. HIIT is very stressful for the CNS. An all out sprint (i.e. HIIT done right) is not so different from a set of 3-4RM squats.

Lifting at a suboptimal capacity starts a downward spiral in my experience. If your nervous system cannot keep up with what your muscles can lift, muscle loss happens as a consequence of never being able to apply adequate stress/perform optimally.

3. Cardio - HIIT in particular - tears up muscle fibers and require repair and recovery, just like a set of squats.

If you're adding 2-3 sessions of HIIT to your 3 sessions of weights, it is almost comparable to adding 2-3 days of weights. Keyword is "almost", I'm obviously not drawing direct comparisons. That's all fine and dandy if you think working out 5-6 days/week is a good idea on a diet. But I don't think anyone - no matter what level of experience - needs more than 3 days a week in the gym when cutting. (Yes, this goes for competitors and beginners alike.)

In conclusion, if conditioning is not terribly important for you, if your goal is really about getting shredded while keeping your muscle, I highly suggest limiting moderate to high intensity cardio on a diet - or ditch it completely. Save it for some other time when your recovery is good and not limited by your diet.

A calorie deficit is a recovery deficit. Avoid deficit spending.​

 

[james122]

If mixed with something like crystal light it has no calories..

Sent from my HTC Sensation 4G using Tapatalk

Thank you sir !

 

[RickRock13]

Great post Frank! :goodpost:

I may stick to more incline treadmill walking after reading that..

 

[ScottyDoc]

Frank... Have you read any of my LOG? I am only asking because I workout 5-6 days a week and I am cutting (pre-contest style)?

 

[Frank Reynolds]

Frank... Have you read any of my LOG? I am only asking because I workout 5-6 days a week and I am cutting (pre-contest style)?

No, sorry, I haven't been following it.

Is there a specific point you are trying to make?(not being a smart ass, just curious if there is something you want to add) Are you doing HIIT, etc?

Like I said it is individual, if it works for you, go for it. You obviously KNOW your body, and what works. For someone just getting going, IMO they should by easing into it. Maybe start with a few short sessions of liss/incline walking, and later maybe toss in an HIIT session, and see how it goes.

I like to keep my lifting heavy, and my legs can not recover if I add HIIT. But that is ME. I do lift 4 days a week, and am doing quite a bit of LISS currently.

 

[hypo]

Hey guys, I've been on this scheme for about 3-4 weeks now. I do not count calories, just eat clean until satiated (maybe until slightly "stuffed"). My schedule is to eat from 12 noon to 8pm. Generally I get two meals in before my workout at 5pm, then the last when I get home at 7pm or so. On the weekends usually I'll workout after the first meal, however. My workout is 2 on/2 off (sometimes 1 off if I'm feeling good). Split is Legs/Chest/Back/Shoulders, with Squat, Bench, and Deads being the primary movements, and a few complimentary movements after those on each day (Pullups, dumbbell step-ups, incline DB press, etc). Rep range is about 6-8. I do not do any cardio.

Anyway, I have not lost any weight; it has stayed the same. My strength, however, is going up; in fact I am reaching new PRs. My goal when starting was to cut some fat, which I might have done just slightly. I'm at about 11-12% body fat probably (can see the top four abs if I flex just right, and very vascular forearms). My goal is simply to get low enough to see all the abs (maybe 9%), so I'm not that far off.

Is the fact that I'm not losing weight, and gaining strength, indicative of too many calories? It seems like I'm eating less now than before. Again, I'm not counting calories and am really not interested in doing so. If I need to eat less I can just add a little less food to my tupperware containers every day

Thanks for any tips!

 

[Frank Reynolds]

The way I see it you have a few options.

If you are currently cutting fat, while your weight isn't changing(recomping) you can either continue on this path, which will draw out the process a little, but you might add a small amount of lean mass. BUT you need to be sure you are actually losing fat here. A lot of people think they are, then they end up spinning their wheels for a few months before they realize they have effectively been "maintaining" all this time.

Or you could lower calories a bit, to where you are losing 1-1.5 lb a week, and just get it over with, and begin focusing on "LeanGaining"

If you are a LEGIT 11-12% it shouldn't be that long of a process if you choose option 2.

 

[hypo]

The way I see it you have a few options.

If you are currently cutting fat, while your weight isn't changing(recomping) you can either continue on this path, which will draw out the process a little, but you might add a small amount of lean mass. BUT you need to be sure you are actually losing fat here. A lot of people think they are, then they end up spinning their wheels for a few months before they realize they have effectively been "maintaining" all this time.

Or you could lower calories a bit, to where you are losing 1-1.5 lb a week, and just get it over with, and begin focusing on "LeanGaining"

If you are a LEGIT 11-12% it shouldn't be that long of a process if you choose option 2.

Thanks for the reply. I don't have my bodyfat measured, its just a guesstimate. It seems I've never been lower than what I am now though, almost like this is the lower limit of my "set point". I've just heard of people adding more calories then starting to drop fat, so wanted to make sure that wasn't the case here. I suspect since I am gaining strength that's not the case, though.

 

[Frank Reynolds]

If you are really in that BF range you can get to 9% pretty quick if your metabolism is healthy. I had a guy I am working with go from 11% to 8% measured by bodpod, in about 21 days.

 

[ToNNNNyT]

Hey guys, I'm 203 pounds at about 15% bf

I want to use IF to bulk up while staying as lean as I can so my cal in take is as follows:
WORKOUT DAY: maintenance + 20% = 3410
50c/40p/10f - 420g carbs/350g protein/35g fat Total cals 3390

REST DAY: maintenance - 20% = 2274
20c/40p/40f - 113.7 carbs/227.4p/101f Total cals 2270

Also how much cardio should I do on rest days?Currently I do an hour low intensity cardio however I thinking of doing 30-45min cardio low intensity 4 times a week.Thoughts?

bumping till answered instead of making a new thread

 

[Frank Reynolds]

bumping till answered instead of making a new thread

I already answered it lol look back.

 

[DreamWeaver]

Invalid Link Removed

Here is a pic showing my final results... took lean gains all the way...

 

[ssbackwards]

If you are really in that BF range you can get to 9% pretty quick if your metabolism is healthy. I had a guy I am working with go from 11% to 8% measured by bodpod, in about 21 days.

3% in 3 weeks isnt unusual.

doing 1% per week is pretty normal. Actually ideal.

 

[ssbackwards]

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Here is a pic showing my final results... took lean gains all the way...

look good

howd you do the carb up with water deplletion and water pills? mainly from prejudge to judgeing.

 

[DreamWeaver]

look good

howd you do the carb up with water deplletion and water pills? mainly from prejudge to judgeing.

It went very well I carbed up heavy the night before and maintained it thoughout the day pretty well, had to push some water out before showtime but a lot of hard posing and pump up pretty much got it done..

 

[EasyEJL]

Just for laughs, I'm still doing IF but I've gone keto with it this last week

 

[Frank Reynolds]

3% in 3 weeks isnt unusual.

doing 1% per week is pretty normal. Actually ideal.

Did I say it was unusual?

Invalid Link Removed

Here is a pic showing my final results... took lean gains all the way...

Good work man. I am looking forward to seeing more pics.

Just for laughs, I'm still doing IF but I've gone keto with it this last week

Anything to report?

My carbs are pretty low right now but not "keto". I just dropped my highs to 100g, and low to 20g. 2- high days, 4 low and a refeed. Fasting for about 20hrs on my low days.

 

[RickRock13]

3% in 3 weeks isnt unusual.

doing 1% per week is pretty normal. Actually ideal.

If I try to cut that fast I usually end up losing muscle mass in the process. A slower cut of around. 5% per week seems to work better for me

 

[T50]

Anyone want to recommend me calorie levels for WO/Off days? Weighing around 200 pounds, looking to recomp or cut and I'm on cycle.

 

[RickRock13]

Anyone want to recommend me calorie levels for WO/Off days? Weighing around 200 pounds, looking to recomp or cut and I'm on cycle.

Everyone is different, but I think Kleen went with around 2800-3k/1800-2k and he is around 200 lbs. He recomped well with those numbers

 

[DreamWeaver]

Everyone is different, but I think Kleen went with around 2800-3k/1800-2k and he is around 200 lbs. He recomped well with those numbers

My maintenance numbers are around 3200 2400 I like to keep it a bit higher on burn days when in maintenance or I get too hungry..

 

[Rosie Chee]

Genral question here? how much cardio yall' doing in genral on this protocal? for fat loss / retaining muscle etc.

I just do ~20 minutes six days a week - doesn't change throughout the year. How much cardio you do is up to you and should be specific for YOU, your goals, and needs.

Im sure this has been addressed , but to save me from searching : will creatine mono break the fast , or is it ok pwo.? Also , how much creatine mono do you fellas use daily if any at all ?

If you're using a straight creatine product, then you're not going to break the fast - creatine by itself has no calories. And even if you're using a preworkout product that contains creatine and otehr things, unless it has a high amount of calories, it could still not be considered as "breaking the fast" - for example, I use a serving of Assault pre-training and I still consider myself training "fasted" (this is personal preference, by the way, not because training fasted is any better for anything - and literature has proven re fat loss, that it does NOT matter if you train fasted or not re progress and results!)

Once your muscle creatine threshold has been reached, regardless of your size, you only need 2-3 grams a day to keep them saturated.

Invalid Link Removed

Here is a pic showing my final results... took lean gains all the way...

You looked awesome, Doug! :thumbsup:

3% in 3 weeks isnt unusual.

doing 1% per week is pretty normal. Actually ideal.

1% bodyfat loss a week is great, but not always realistic, and 0.5% a week re bodyfat loss is generally recommended, albeit some lose more and some less a week - it depends on the individual. The lower you get re body composition, the less you're likely to lose a week - for example, someone with a high body composition lcould lose 1% a week for a little probably quite easily, but for those, like say me, at ~9% bodyfat, losing 1% a week is not realistic. That said, the lower your body composition, losing even 0.1% can make a huge difference re look and feel.

Anyone want to recommend me calorie levels for WO/Off days? Weighing around 200 pounds, looking to recomp or cut and I'm on cycle.

I have the same most days, regardless. Do what is best for you - either higher or lower or at Maintenance on non-training days.

~Rosie~

 

[ssbackwards]

rosie your right as you approach lower body fat its increasingly harder to drop that amount.

i usually go for .25-.5 lbs per week as i approach those numbers.

Keto IF dieting so far has been king for me.