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The Lean Gains / IF learning and Discussion Log

thewolf49 said:
Use the link on the page before this and it will give you a good starting point for your questions. Then adjust as needed.
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lol thanks i just looked back over the last 10 pages and answered my own questions, looks like i'll start with my plan as a baseline and have to adjust from there
 
houstontexas said:
I just joined an mma gym last night and will be training 3-4 nights a week plus 1-3 sessions on the weekend at various times. I'm really looking forward to the experience, but I now feel forced to reevaluate my LG schedule.

Here is an example of my current schedule (can change due to work etc):
5am-11am: BCAA's every 2hrs (@work)
12pm: meal 1 = big portion of daily calories (@work)
2pm-4pm: snack if I desire (@work)
5-6:30pm: weights/cardio
7pm-8pm: remainder of daily calories (PWO + huge meal) (@home)

My mma training now falls during my main meal at night. It will be from 7-9pm at the longest. There are actually 2 classes back to back so I can choose to do 1 or 2 each night. I'm wondering if I should move my window to maybe 2pm to 10pm or adopt more of a warrior diet approach and just have 1 big meal after training with little snacks throughout the day so I'm not so worried about fitting into my window every day. I'm looking forward to any suggestions and ideas you guys might have. Thanks.
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Selfish bump
 
Frank Reynolds said:
Do whatever is easiest for you. If that means having 2-3 small shakes, or like greek yogurt/berries durring the day, and a huge meal post MMA class, then do that.

Moving your window is another option. I would just see how you feel when you start doing classes.
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Thanks Frank. I'm not able to eat my last meal until between 9-10pm so my window starts so late in the day. Yesterday I didn't eat until 1pm and it really should have been more like 2pm. I think the small snacks during the day will be easier for me to follow with my new schedule and I won't stress about meeting the window requirements. I'll try it and see how it goes. Loving the classes btw. I'm having a blast in there.
 
houstontexas said:
Thanks Frank. I'm not able to eat my last meal until between 9-10pm so my window starts so late in the day. Yesterday I didn't eat until 1pm and it really should have been more like 2pm. I think the small snacks during the day will be easier for me to follow with my new schedule and I won't stress about meeting the window requirements. I'll try it and see how it goes. Loving the classes btw. I'm having a blast in there.
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When I was doing a lot of BJJ I would do IA's modified warrior diet. A couple casein/berry meals, or small amount of greek yogurt/berries and a feast after my night session which ended around 830-9.. I was hitting class up at 10am which went until about noon, Id have a small feeding after that, then one at like 4:30pm before a 5:30pm class.

It works out better anyway as with all that intensity I hate having **** in my stomach. I would usually sip on some sort of intra-wo ****tail durring the classes.
 
Frank Reynolds said:
When I was doing a lot of BJJ I would do IA's modified warrior diet. A couple casein/berry meals, or small amount of greek yogurt/berries and a feast after my night session which ended around 830-9.. I was hitting class up at 10am which went until about noon, Id have a small feeding after that, then one at like 4:30pm before a 5:30pm class.

It works out better anyway as with all that intensity I hate having **** in my stomach. I would usually sip on some sort of intra-wo ****tail durring the classes.
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You can't post the word ****tail?
 
just wanna throw this out there.....i have gone off IF for about a week and its tough......between school, and 2 jobs, making meals packing them, finding time to eat them......gonna hold out for longer but if it becomes too troublesome, back to IF!!! althogh i still ahve to make meals ahead of time but relaly onle like 2-3 big meals if im gone all day, also i notice myself getting more tired with more regular feedigns and acutlaly being more hungry..........and oddly enough, with teh same calories ive lost weight? stoked metabolism? no idea y, same calories same routine
 
"Lean Gains"? I really don't think there is any other way to do it. I mean if you want a "Fatty" Gain. That doesn't really take much effort. Lean Gains is the way to go! Plus you gradually put on weight is healthier and easier to maintain
 
FlawedGrunt said:
Any specific reason you went off?
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Not sure if you are asking me or mkretz but I had talked about it a few times in this thread. I am concentration on bulking right now, and just part of my brain(right or wrong) felt like I would be leaving something on the table by fasting. I know I don't lose muscle on it, and can gain muscle on it, but am I making all the gains I could be? That is the question that kept coming to mind. I didn't want to leave anything on the table.

I will ALWAYS use IF for maintaining(ie. slow gaining), dieting, and recomping.
 
yea i feel the same way....liek tehres no doubt u can gain on IF but more meals i think will give u MORE gains.....what does ur layout look like frank, im very intereste cuz right now im around 5 meals with a shake soooo it woudl be easier to cut it down
 
Pretty simple.

Workout day:
Meal 1-60p/50c/15f
BCAA-8g
Meal 2-60p/60c/15f
Intra wo-5g pepto pro/35g isolate/70g carb
Meal 3-Meal 2-60p/70c/15f
BCAA-8g
Meal 4-Meal 1-60p/15f

Non Workout day:
Meal 1-60p/20f
BCAA-8g
Meal 2-60p/30c/20f
BCAA-8g
Meal 3-60p/40c/20f
BCAA-8g
Meal 4-60p/20f


 
Frank Reynolds said:
Pretty simple.

Workout day:
Meal 1-60p/50c/15f
BCAA-8g
Meal 2-60p/60c/15f
Intra wo-5g pepto pro/35g isolate/70g carb
Meal 3-Meal 2-60p/70c/15f
BCAA-8g
Meal 4-Meal 1-60p/15f

Non Workout day:
Meal 1-60p/20f
BCAA-8g
Meal 2-60p/30c/20f
BCAA-8g
Meal 3-60p/40c/20f
BCAA-8g
Meal 4-60p/20f
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not to be a pain but whats that macro breakdown?
how long do u usually wait after ur meal to workout and also, what type of carb do u drink?
 
mkretz said:
not to be a pain but whats that macro breakdown?
how long do u usually wait after ur meal to workout and also, what type of carb do u drink?
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Macros:
275p

[TD="bgcolor: #F3F3F3"] 60f [/TD]
[TD="bgcolor: #F3F3F3"] 260c [/TD]
[TD="bgcolor: #F3F3F3"] 2680 [/TD]


240g80g70g1960



One thing to keep in mind is I only count macros, so calories are about 500+ higher.. Ie 1 cup of oatmeal = 54g carb and that is it. Pb I coun't fat, etc. I don't count the calories. Much easier to track, and manipulate like this. Monday was 3375 cal for example.

I also have a cheat meal on Saturday night.

I eat at 12:30-1pm lift at 230(done by 4), eat again by 5pm. I try and keep meals at 4hrs with bcaa at the 2hr mark.

Carbs right now I am using powdered muscle (Swedish oat starch) from Truenutrition, but also will use Karbolyn, or something of that nature.
mkretz said:
also....hows it working? thats the most important right
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Working well so far. Steadily gaining weight, and strength is through the roof..:)
 
i have been reading about this for about a week now, and decided to start today. i work out twice a day doing weight lifting with little to no rest. my question is if i have a set up like below would it be OK and not affect anything? thanks for the help|

Wake Up & Consume PWO : 0630
Consume 10g BCAAS : 650
Work Out: 0700
Eating Begining at 1100
Work Out 1800
Final Meal 1900
 
Frank Reynolds said:
Macros:
275p

[TD="bgcolor: #f3f3f3"] 60f
[/TD]
[TD="bgcolor: #f3f3f3"] 260c
[/TD]
[TD="bgcolor: #f3f3f3"] 2680
[/TD]



240g
80g
70g
1960




One thing to keep in mind is I only count macros, so calories are about 500+ higher.. Ie 1 cup of oatmeal = 54g carb and that is it. Pb I coun't fat, etc. I don't count the calories. Much easier to track, and manipulate like this. Monday was 3375 cal for example.

I also have a cheat meal on Saturday night.

I eat at 12:30-1pm lift at 230(done by 4), eat again by 5pm. I try and keep meals at 4hrs with bcaa at the 2hr mark.

Carbs right now I am using powdered muscle (Swedish oat starch) from Truenutrition, but also will use Karbolyn, or something of that nature.

Working well so far. Steadily gaining weight, and strength is through the roof..:)
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wow thats almsot exaclty how ive been doing ti but i count macros in everythign, i might ahve to take ur appraich and see where im at......im right aroudn the same cals, workout time and everything lol. onyl thing different for me is I have a pwo shakerather than sipping it during....u think i shoudl jsut drink my shake during my workout then have a meal abotu an hour later?
 
mkretz said:
wow thats almsot exaclty how ive been doing ti but i count macros in everythign, i might ahve to take ur appraich and see where im at......im right aroudn the same cals, workout time and everything lol. onyl thing different for me is I have a pwo shakerather than sipping it during....u think i shoudl jsut drink my shake during my workout then have a meal abotu an hour later?
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I feel like a good intra-feeding has made a dramatic difference with my workouts, and also is an easy way to get in calories. Post I just take 10g BCAA and then wait a while for a whole food meal.


It is much easier not counting trace macros honestly. I have always done it this way. Makes building meals easier, as well as tracking, and manipulating macros.

Obviously with that said you want to stick to sources that are true to their main macro. Ie. If I have a fatty piece of meat like a ribeye I would count the fat in that too. But any lean protein sources, lean beef, pork, chicken, egg whites(1whole egg for every 6 whites) I don't count the fat.

Clear some PM space Mkretz.
 
Hmm sounds simple. Marc Lobliner uses the diabetic exchange and says it works wonderful because it's simple. Somewhat similar in the approach.
 
Ok I don't like this eating small snacks throughout the day crap lol. I think I'm going back to a big lunch, snack in the afternoon/evening, and a big meal at night. I'm just going to have a bigger window on days that I train MMA at night. Maybe 4 days with a longer window and a few days with a regular or shorter window. I have really fallen in love with that kind of schedule and simplicity.
 
houstontexas said:
Ok I don't like this eating small snacks throughout the day crap lol. I think I'm going back to a big lunch, snack in the afternoon/evening, and a big meal at night. I'm just going to have a bigger window on days that I train MMA at night. Maybe 4 days with a longer window and a few days with a regular or shorter window. I have really fallen in love with that kind of schedule and simplicity.
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I do 4 meals about 4-5 hours apart on lifting days, and a regular 8 hour feeding window on off days.

ive been recomping nicely
 
I has a question, if I do fasted light to mod fast jogging (12.5km/hr) first thing AM 6:20am - 7am,
Work at 9am Gym for weights at 5:30, and 10min HIIT plus 10min Steady State straight after weights, what is the best way to time meals for fat loss/weight loss?
 
Give me a example of what a 1500 cal day would look like for u guys. Also this is a non w/o day. Just looking for sum ideas
 
freezito said:
Give me a example of what a 1500 cal day would look like for u guys. Also this is a non w/o day. Just looking for sum ideas
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For me that would be a ton of chicken breasts with lots of veggies and some EVOO to round it out. I'm too lazy to break it down more than that right now lol.
 
Odd workout and work schedule

Hello,
This is my first post here so please let me know if I break any rules with my post.
I need help in determining what would be the best time to break my fast. The following is my general schedule:

9:30am Wake

12:00-1:00pm Workout

1:30-11:30pm Work

1:00am Bed

As you can see, if I began my feed PWO, it would be another 12 hours until I go bed. If I tried to get my feed closer to my sleep time, I would go without eating long after I have completed my workout, so I would be missing the PWO window of opportunity.
Any advice is welcome and thank you in advance!
 
JReinhal said:
Hello,
This is my first post here so please let me know if I break any rules with my post.
I need help in determining what would be the best time to break my fast. The following is my general schedule:

9:30am Wake

12:00-1:00pm Workout

1:30-11:30pm Work

1:00am Bed

As you can see, if I began my feed PWO, it would be another 12 hours until I go bed. If I tried to get my feed closer to my sleep time, I would go without eating long after I have completed my workout, so I would be missing the PWO window of opportunity.
Any advice is welcome and thank you in advance!
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I am not sure why you are trying to complicate this.

You don't HAVE to eat for a full 8 hrs. You can eat all your meals in 5 hrs if you want.

Secondly you can eat at 1pm post workout, eat until 9pm, then stop and not eat the rest of the time you are up.

You can also start eating at 3-4pm if you want. That is fine. Doesn't really make a huge difference not eating for 2-3 hrs post workout. You could just consume 10g Eaa/bcaa post workout.

Don't over think it. Just do what is convenient.
 
Frank Reynolds said:
I am not sure why you are trying to complicate this.

You don't HAVE to eat for a full 8 hrs. You can eat all your meals in 5 hrs if you want.

Secondly you can eat at 1pm post workout, eat until 9pm, then stop and not eat the rest of the time you are up.

You can also start eating at 3-4pm if you want. That is fine. Doesn't really make a huge difference not eating for 2-3 hrs post workout. You could just consume 10g Eaa/bcaa post workout.

Don't over think it. Just do what is convenient.
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Very true. Its not uncommon for me to extend my fast on the weekends and have a 4 or 5 hour feeding window. This diet is very forgiving and it can be tailored to your lifestyle pretty easily ;)
 
Frank Reynolds said:
I am not sure why you are trying to complicate this.

You don't HAVE to eat for a full 8 hrs. You can eat all your meals in 5 hrs if you want.

Secondly you can eat at 1pm post workout, eat until 9pm, then stop and not eat the rest of the time you are up.

You can also start eating at 3-4pm if you want. That is fine. Doesn't really make a huge difference not eating for 2-3 hrs post workout. You could just consume 10g Eaa/bcaa post workout.

Don't over think it. Just do what is convenient.
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Thank you for your reply!
I much prefer your suggestion to start my eating @ 3-4 pm. I was just unsure as to how detrimental it would be to continue fasting during the PWO period. Especially with a workout routine like Starting Strength.
Maybe I am over thinking this, as you alluded to.
Again, thank you for your input.
 
lets say i work out at 7am and break my fast at 11am , do i have to have 10g BCAAS at least twice before 11am or can i take 10g BCAAS before work out at 7am and wait until 11am to begin feeding
 
Aznmonk said:
lets say i work out at 7am and break my fast at 11am , do i have to have 10g BCAAS at least twice before 11am or can i take 10g BCAAS before work out at 7am and wait until 11am to begin feeding
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I would do BCAAs post-training (and maybe pre-training), but it's really up to you.

~Rosie~
 
Aznmonk said:
lets say i work out at 7am and break my fast at 11am , do i have to have 10g BCAAS at least twice before 11am or can i take 10g BCAAS before work out at 7am and wait until 11am to begin feeding
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I think the BCAAs centered around your workout (taken pre and post) is more important than the every two hours recommendation during the fast.
 
i woudl prolly start sipping towards the end of the workout and get a benefit of both, the BCAAS will help to blunt cortisol from trianing which is key
 
I just did a 23 hour fast today on my burn day like it was nothing and only a 2 hour feeding window and still got 2168 cals, 154g carbs and 181g protein... ill take it... just cant believe I wasnt hungry by 5pm!
 
I like to sip about 1/4 - 1/2 of my bcaas during my workout and slam the rest at the end... usually about 10g xtend, 5g luecine, and about another 5g of bcaas from the intraworkout supp that i put a half dose of in my bcaa
 
I've been trying to follow this post but there seems to have so much information that is kinda hard for me to completely find some straight answers, I wanted to hopefully get a little bit of guidance on a few questions I have.

I am interested in giving this a go, but am afraid my schedule will be a problem. I work 8-5, and can't go workout before work. I go workout straight after work, at 5:30PM, am done by 7:00PM which is when I get back home to eat. So, basically, I eat and am done eating by 7:30, and this would usually be my biggest meal of the day, heavy on the proteins and fats, lower on the carbs. I would then fast until ~1PM the next day. So we are roughly talking about from 8PM - 1PM fasting, leaving me with 7 hours of feeding period roughly, when I consume the majority of my calories, being post workout my biggest meal.

Guess my question is, would something in those lines still accomplish the main goal of IF or should I basically try to pursue other methodologies? I also usually go heavier on the Protein / Fat and low on the Carbs, I try to up it a bit more during workout days but I still probably keep it below 100 grams altogether.

Any comments are appreciated.
 
bla55 said:
I've been trying to follow this post but there seems to have so much information that is kinda hard for me to completely find some straight answers, I wanted to hopefully get a little bit of guidance on a few questions I have.

I am interested in giving this a go, but am afraid my schedule will be a problem. I work 8-5, and can't go workout before work. I go workout straight after work, at 5:30PM, am done by 7:00PM which is when I get back home to eat. So, basically, I eat and am done eating by 7:30, and this would usually be my biggest meal of the day, heavy on the proteins and fats, lower on the carbs. I would then fast until ~1PM the next day. So we are roughly talking about from 8PM - 1PM fasting, leaving me with 7 hours of feeding period roughly, when I consume the majority of my calories, being post workout my biggest meal.

Guess my question is, would something in those lines still accomplish the main goal of IF or should I basically try to pursue other methodologies? I also usually go heavier on the Protein / Fat and low on the Carbs, I try to up it a bit more during workout days but I still probably keep it below 100 grams altogether.

Any comments are appreciated.
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Like the above poster you can fast from 10-2, or 11-3 if you want. It doesn't have to be 8/9-1. I would make it to whatever fits your schedule, and lifestyle best.

You could eat once at like 3, again at 7:30, then once again at like 10-11 depending on what time you go to bed.

You can also do(I have done this) eat a couple hours pre-wo(3-4), then have some whey/carbs intra, then continue it at home with whole food, then have one more meal.

The options are limitless.

Do you have any sort of refeed? Or you eat less then 100g of carbs every day?

What are your immediate goals?
 
Frank Reynolds said:
Like the above poster you can fast from 10-2, or 11-3 if you want. It doesn't have to be 8/9-1. I would make it to whatever fits your schedule, and lifestyle best.

You could eat once at like 3, again at 7:30, then once again at like 10-11 depending on what time you go to bed.

You can also do(I have done this) eat a couple hours pre-wo(3-4), then have some whey/carbs intra, then continue it at home with whole food, then have one more meal.

The options are limitless.

Do you have any sort of refeed? Or you eat less then 100g of carbs every day?

What are your immediate goals?
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I do less than 100g every day and then try to refeed on Saturdays, but that is about it.

My main concern was to not have too many carbs at night, I felt like the 7PM meal would be bad if I loaded it up with carbs; right now I only eat vegetables and meat at that meal.

Here's where I'm at right now:

1PM: Usually 3 burger patties with cheese (or a couple of pieces of steak, or sausage, etc) and some veggie, asparagus, green beans, mushrooms, etc, in a decent quantity.

3:30PM: I eat about 30 - 50 pecan halves, so get a good amount of carbs from that.

5:30PM is my workout. That goes until 7PM.

7:30PM I have my heavy meal, 2 pieces of steak, veggies, 3 eggs. Everything drenched in Olive Oil.

9:00PM I have a protein shake and some snack, perhaps some pecans, but usually a couple of eggs, or some cheese sticks, etc.

10:00PM I usually head to bed.

On workout days I try to get some extra carbs in, but not by much as I don't know if they would fit too well at 7:30PM as that is late at night. I could toss in a sweet potato at some point in there, I just don't see it making a huge difference.

As I mentioned, carb refeeds are on Saturday, I will have some potatoes, some extra veggies, fruits, occasional pasta and bread.

Immediate goals are to lose the weight I put on while I was away from the gym while I had some health related issues while getting back to the grove and building back the muscle I used to have. And that is mainly what I was trying to gun for, but it seems weird to be carbing up at 7+ PM.
 
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