The Lean Gains / IF learning and Discussion Log

First off, get the whole "OMG Carbs at night" thing out of your head. It makes no difference, and if you are working out at 7pm, then get some carbs intra/post if you choose. It isn't a big deal. I get pretty much ALL my carbs in at night, because that is when I train.

Secondly is that your current diet, or proposed IF diet? I personally wouldn't prefer that sort of layout, but if that fits your tastes/lifestyle, and you can make the desired progress, then I would stick to it.
 
I'm actually having to shift my carbs later into the feed to avoid being dead tired halfway through.

Per advice from this very thread, actually. :D
 
RickRock13 said:
I think the BCAAs centered around your workout (taken pre and post) is more important than the every two hours recommendation during the fast.
Click to expand...

I have noticed my strength has gone down since the first week of LG. So i am switching my feeding window to 0800-1600, do you have to have a calorie deficit to lose fat? or can you calories be generally high still ? my metabolism is incredibly fast and lose weight if i don't eat 4000+ Calories.
 
Aznmonk said:
I have noticed my strength has gone down since the first week of LG. So i am switching my feeding window to 0800-1600, do you have to have a calorie deficit to lose fat? or can you calories be generally high still ? my metabolism is incredibly fast and lose weight if i don't eat 4000+ Calories.
Click to expand...
Think about what you are saying. You are answering your own question.

The underlined is using 2 different terms, both relative. High is relative to YOU, as is a deficit. Your deficit can still be considered HIGH to me, if I only need 2k calories to maintain.
 
Aznmonk said:
I have noticed my strength has gone down since the first week of LG. So i am switching my feeding window to 0800-1600, do you have to have a calorie deficit to lose fat? or can you calories be generally high still ? my metabolism is incredibly fast and lose weight if i don't eat 4000+ Calories.
Click to expand...

Yah I am not convinced lean gains works well for people with higher metabolisms, give it a shot but I am finding faster metabolism folk seem to have the need to eat more frequently as they use up nutrients much quicker.
 
Has anyone gotten ill while they were on IF? I seem to have gotten a bad cold to maybe bronchitis, and I'm thinking of breaking off for a few days. Somehow with feeling ill i've got the idea that eating some earlier in the day will have me feeling a little better and more effective at work.
 
EasyEJL said:
Has anyone gotten ill while they were on IF? I seem to have gotten a bad cold to maybe bronchitis, and I'm thinking of breaking off for a few days. Somehow with feeling ill i've got the idea that eating some earlier in the day will have me feeling a little better and more effective at work.
Click to expand...
Funny I was off IF, and have been sick for a week with a bad cold/cough, and I inadvertently have fallen back to IF..lol I just don't feel like eating. On the flip side if you DO feel like eating, I would.
 
That diet was basically what I planned on doing IF with;

My current diet is a lot heavier on the fats and lower on the Carbs.

I will try to get some more carbs in at night time then after my main workout. Thanks for the comments.
 
easy,

7. Singh S, Majumdar DK, Rehan HMS. Evaluation of anti-inflammatory potential of fixed oil of Ocimum sanctum(Holybasil) and its possible mechanism of action. J Ethnopharmacol 1996;54:19-26.
8. Sood S, Narang D, Thomas MK, Gupta YK, Maulik SK. Effect of Ocimum sanctum Linn. on cardiac changes in rats subjected to chronic restraint stress. J Ethnopharmacol 2006;108:423-7.


take a look at those.

and heres a link to it and an excerpt


. Indian material medica describes the use the plant in a verity of ailments. Different parts of plant like stem, flower, seed, leaves, root etc are known to possess therapeutic potential and have been used, by traditional medicinal practitioners, as expectorant, analgesic, anticancer, antiasthamatic, antiemetic, diaphoretic, antidiabetic, antifertility, hepatoprotective, hypotensive and antistress agent. Tulsi has also been used in treatment of fever, bronchitis, arthritis and convulsion 78 .
Invalid Link Removed
 
ssbackwards said:
easy,

7. Singh S, Majumdar DK, Rehan HMS. Evaluation of anti-inflammatory potential of fixed oil of Ocimum sanctum(Holybasil) and its possible mechanism of action. J Ethnopharmacol 1996;54:19-26.
8. Sood S, Narang D, Thomas MK, Gupta YK, Maulik SK. Effect of Ocimum sanctum Linn. on cardiac changes in rats subjected to chronic restraint stress. J Ethnopharmacol 2006;108:423-7.

take a look at those.

and heres a link to it and an excerpt

. Indian material medica describes the use the plant in a verity of ailments. Different parts of plant like stem, flower, seed, leaves, root etc are known to possess therapeutic potential and have been used, by traditional medicinal practitioners, as expectorant, analgesic, anticancer, antiasthamatic, antiemetic, diaphoretic, antidiabetic, antifertility, hepatoprotective, hypotensive and antistress agent. Tulsi has also been used in treatment of fever, bronchitis, arthritis and convulsion 78 .
Invalid Link Removed
Click to expand...

Anti fertility? I guess that's why ursobolic acid has been found to do the same.
 
ssbackwards said:
easy,

7. Singh S, Majumdar DK, Rehan HMS. Evaluation of anti-inflammatory potential of fixed oil of Ocimum sanctum(Holybasil) and its possible mechanism of action. J Ethnopharmacol 1996;54:19-26.
8. Sood S, Narang D, Thomas MK, Gupta YK, Maulik SK. Effect of Ocimum sanctum Linn. on cardiac changes in rats subjected to chronic restraint stress. J Ethnopharmacol 2006;108:423-7.


take a look at those.

and heres a link to it and an excerpt


. Indian material medica describes the use the plant in a verity of ailments. Different parts of plant like stem, flower, seed, leaves, root etc are known to possess therapeutic potential and have been used, by traditional medicinal practitioners, as expectorant, analgesic, anticancer, antiasthamatic, antiemetic, diaphoretic, antidiabetic, antifertility, hepatoprotective, hypotensive and antistress agent. Tulsi has also been used in treatment of fever, bronchitis, arthritis and convulsion 78 .
Invalid Link Removed
Click to expand...

i think that anti fertility aspect comes into play with higher doses.

i use a 4:1 extract, and dose 600-800mg before bed.
 
I've got no fertility risk, tubes are snipped :) doctor said it was a sinus infection, at least it wasn't actually bronchitis.
 
Are there any further links for any studies or researches about the IF methodology / starvation and whatnot?
 
Feeling much better after adjusting my carb intake during the feed. Now I just need to figure out how to cram 4000 cals into 8 hours.
 
Swanson52 said:
Feeling much better after adjusting my carb intake during the feed. Now I just need to figure out how to cram 4000 cals into 8 hours.
Click to expand...

Lots of good fat and 2g /lb of BW.
Carbs at post workout then fat and proteins after the post workout meal.
Coconut oil, olive oil. Chicken thighs,
Lean ground grass beef
 
runner_79 said:
Lots of good fat and 2g /lb of BW.
Carbs at post workout then fat and proteins after the post workout meal.
Coconut oil, olive oil. Chicken thighs,
Lean ground grass beef
Click to expand...

I had to push my carbs back towards the latter half; they were making me crazy lethargic about 4 hours in. Now I consume the bulk of them between hours 4 and 8...seems to work much better for my energy levels.

I can't consume that much protein-it'd be 600 grams for me. I'm in the 300-350g range.

Edit: 2g/lb for LBM would be ~500g. I made it to 375 today and was struggling to get it all in my grocery hole by 2200. :D
 
Swanson52 said:
I had to push my carbs back towards the latter half; they were making me crazy lethargic about 4 hours in. Now I consume the bulk of them between hours 4 and 8...seems to work much better for my energy levels.

I can't consume that much protein-it'd be 600 grams for me. I'm in the 300-350g range.

Edit: 2g/lb for LBM would be ~500g. I made it to 375 today and was struggling to get it all in my grocery hole by 2200. :D
Click to expand...

Carbs release seretonin. Relax u lol

Up the fats and enjoy man. Add butter to meals to get calories
 
How to IF with training at 5:30pm?eat breeky but then nothing til dinner at 7:30pm???
 
runner_79 said:
How to IF with training at 5:30pm?eat breeky but then nothing til dinner at 7:30pm???
Click to expand...

I would just go with 2 meals in that case lunch and a huge meal at 7:30 ... pretty close to what I do. You may have to add in some calorie dense foods. I use frozen yogurt. Nuts are a good way to get calories up fast too.l
 
I find better results with fasted training Al.
May have to tinker a bit
But thank u kindly for your input :)
 
Swanson52 said:
Feeling much better after adjusting my carb intake during the feed. Now I just need to figure out how to cram 4000 cals into 8 hours.
Click to expand...

You should be able to do that easily! Hell, I can put that away in a single meal, LOL :p

~Rosie~
 
*Green Horn in need of help/guidance*

I`ve been following IF program for roughly 4 weeks now & although I do see some positive change, I`m not sure if I`ve hit a plateau or just peaked & will not see any more change....

Back in my 20`s, I hit the 270lbs mark & was diagnosed as morbidly obese. Then I began martial arts training, since then, I lost roughly 100lbs in about 8 months. It has been ten years now & cannot find a way to cut anymore fat. I am currently at about 175-180lbs, still jiggly-fat (which I find devastating) & I have seen some positive change but not much. I am wondering if I am doing something wrong or just peaked & must accept what is......

The Rundown:

(Current Stats)
Mon/Wed/Fri - 5x5 StrongLifts Program

Workout A:
Squats-250lbs-5x5
Bench-185lbs-5x5
Barbell Rows-200lbs-5x5
Pulldowns (underhand)-190lbs-3x8
--------------------------------------------
Workout B:
Squats-255lbs-5x5
Overhead Press-185lbs-5x5
Deadlifts-250lbs-3x5
Curls-45lbs-3x8
Cable Tricep Extensions-90lbs-3x8
---------------------------------------------
Tue/Thurs/Sat/Sun
Low Intensity Cardio
60min walking (Incline 3.5 - Pace 3.5)
45min cycling (Low Intensity)
---------------------------------------------
Mon/Wed
1hr/30min Martial Arts Training
---------------------------------------------

I train mornings (6-7AM), coffee 15min before any workout, (coffee after any workout to kill any hunger)
Eat at 1pm (currently I`m on a 24hr IF)

Workout Days or Rest Days, I consume roughly between 1600 to 1800 calories. I think if I consume less calories I will lose more fat... ????

Should I be patient & continue with the program or change something??
Or accept that because I was morbidly obese, that I have peaked & will not change unless I have surgery? (i.e. Lipo/Abdominoplasty)
I`d like to get down to 155-160lbs (if at all possible)


Any help/guidance would be greatly appreciated...

Sincerely,
The GreenHorn AKA JKD77

Peace
 
JKD77 said:
*Green Horn in need of help/guidance*

I`ve been following IF program for roughly 4 weeks now & although I do see some positive change, I`m not sure if I`ve hit a plateau or just peaked & will not see any more change....

Back in my 20`s, I hit the 270lbs mark & was diagnosed as morbidly obese. Then I began martial arts training, since then, I lost roughly 100lbs in about 8 months. It has been ten years now & cannot find a way to cut anymore fat. I am currently at about 175-180lbs, still jiggly-fat (which I find devastating) & I have seen some positive change but not much. I am wondering if I am doing something wrong or just peaked & must accept what is......

The Rundown:

(Current Stats)
Mon/Wed/Fri - 5x5 StrongLifts Program

Workout A:
Squats-250lbs-5x5
Bench-185lbs-5x5
Barbell Rows-200lbs-5x5
Pulldowns (underhand)-190lbs-3x8
--------------------------------------------
Workout B:
Squats-255lbs-5x5
Overhead Press-185lbs-5x5
Deadlifts-250lbs-3x5
Curls-45lbs-3x8
Cable Tricep Extensions-90lbs-3x8
---------------------------------------------
Tue/Thurs/Sat/Sun
Low Intensity Cardio
60min walking (Incline 3.5 - Pace 3.5)
45min cycling (Low Intensity)
---------------------------------------------
Mon/Wed
1hr/30min Martial Arts Training
---------------------------------------------

I train mornings (6-7AM), coffee 15min before any workout, (coffee after any workout to kill any hunger)
Eat at 1pm (currently I`m on a 24hr IF)

Workout Days or Rest Days, I consume roughly between 1600 to 1800 calories. I think if I consume less calories I will lose more fat... ????

Should I be patient & continue with the program or change something??
Or accept that because I was morbidly obese, that I have peaked & will not change unless I have surgery? (i.e. Lipo/Abdominoplasty)
I`d like to get down to 155-160lbs (if at all possible)


Any help/guidance would be greatly appreciated...

Sincerely,
The GreenHorn AKA JKD77

Peace
Click to expand...

Never accept anything unless it is what you want (and even then you should still not settle and strive for more and better). Surgery is never a MUST! You sound like you have already made excellent progression so far. What you have to do now is re-examine your diet and start making adjustments.

Can we see what a typical day of eating looks like?
 
Macro breakdown

REST DAYS:
Cal:2430
Pro:270g
Carbs:90g
Fat:110g
--------------------
WORKOUT DAYS:
Cal:2970
Pro:270g
Carbs:360g
Fat:50g

I got these figures from: Invalid Link Removed
--------------------------------
--------------------------------
My actual macro is roughly: (rest & workout days)
Cal:1625
Pro:113.2g
Carbs:130g
Fat:60g
--------------------------------
I pretty much eat the same thing everyday so I don`t have to crunch numbers everyday.
Meal replacement shakes mixed with whole ingredients such as: milk, oatmeal, raw egg whites, almonds (22kernels), yogurt, pb, apple sauce, fat free pudding, ...

Some days I`ll have half cup brown rice on the side (plain,no salt)

Thanks for the quick replies
 
Thanks for the quick replies, & kind words...
---------------------------------------------------
REST DAYS:
Cal:2430
Pro:270g
Carbs:90g
Fat:110g
------------
WORKOUT DAYS:
Cal:2970
Pro:270g
Carbs:360g
Fat:50g

I got the figures at: Invalid Link Removed
______________________________________________________________________________________

My actual macro for rest & workout days is roughly:

Cal:1600/1700
Pro:115/120g
Carbs:130/140g
Fat:50/60g
------------------------------------------------------------
I pretty much eat the same thing everyday so I don`t have to crunch numbers for every meal (I still do though)
Meal replacement shakes mixed with whole ingredients such as:
Raw egg whites, 1% milk, almonds, yogurt, oatmeal, frozen mixed berries, pb, sometimes apple sauce, fat free pudding...

Sometimes on the side I will have:
Brown rice (plain,no salt)
Raw peppers
Kosher hummas
Chicken breast
Fish (plain grilled)
------------------------------

I don`t add salt to anything I eat
I drink roughly 3.5 up to 5 litres of water per day.
--------------------------------------------------------

That`s about it....

Thanks
 
I`ve been following IF program for roughly 4 weeks now & although I do see some positive change, I`m not sure if I`ve hit a plateau or just peaked & will not see any more change....

Back in my 20`s, I hit the 270lbs mark & was diagnosed as morbidly obese & I`m only 5`6..... Then I began martial arts training, since then, I lost roughly 100lbs in about 8 months. It has been ten years now & cannot find a way to cut anymore fat. I am currently at about 175-180lbs, still jiggly-fat (which I find devastating) & I have seen some positive change but not much. I am wondering if I am doing something wrong or just peaked & must accept what is......

The Rundown:

(Current Stats)-5`6 tall - 175/180lbs
Mon/Wed/Fri - 5x5 StrongLifts Program
Workout A:
Squats-250lbs-5x5
Bench-185lbs-5x5
Barbell Rows-200lbs-5x5
Pulldowns (underhand)-190lbs-3x8
--------------------------------------------
Workout B:
Squats-255lbs-5x5
Overhead Press-185lbs-5x5
Deadlifts-250lbs-3x5
Curls-45lbs-3x8
Cable Tricep Extensions-90lbs-3x8
---------------------------------------------
Tue/Thurs/Sat/Sun
Low Intensity Cardio
60min walking (Incline 3.5 - Pace 3.5)
45min cycling (Low Intensity)
---------------------------------------------
Mon/Wed
1hr/30min Martial Arts Training
---------------------------------------------

I train in the morning (6-7AM), coffee 15min before any workout, (coffee after any workout to kill any hunger)
Eat at 1pm (currently I`m on a 24hr IF)

Workout Days or Rest Days, I consume roughly between 1600 to 1800 calories. I think if I consume less calories I will lose more fat... ????

Should I be patient & continue with the program or change something??
Or accept that because I was morbidly obese, that I have peaked & will not change unless I have surgery? (i.e. Lipo/Abdominoplasty)
I`d like to get down to 155-160lbs (if at all possible)

---------------------------------------------------------------------
---------------------------------------------------------------------
REST DAYS:
Cal: 2430
Pro: 270g
Carbs: 90g
Fat: 110g
--------------------------
WORKOUT DAYS:
Cal: 2970
Pro: 270g
Carbs: 360g
Fat: 50g

Calculated these figures on an IF website*
------------------------------------------------------------------------------------------------------------------------------------

My actual macro for both rest & workout days is:
Cal: 1600/1800
Pro: 115/120g
Carbs: 120/130g
Fat: 50/60g
--------------------------------------------------------------------

I eat pretty much the same thing everyday so I don`t have to spend too much time crunching numbers every time I have to eat. (hectic schedule)

Meal replacement shake mixed with whole ingredients such as:
Raw egg whites, 1% milk, oatmeal, almonds, yogurt, frozen mixed berries, fat free pudding, PB, sometimes apple sauce…

Sometimes on the side I will have:
Brown rice
Chicken breast
Kosher hummus
Raw peppers
Swiss chard
Fish

I don`t add salt to any of my meals
I drink roughly about 3.5 up to 5 litters of water per day
----------------------------------------------------------------------------

Thats about it,

Thx
JKD77
 
Calories seem a bit low to me.

I would suggest to up your calorie intake to maintenance instead of the deficit. Also protein looks a little low to.. Upp the protein and fat intake. After eating at maintenance for a while you can go back to a deficit and progress should continue.
 
Ok,.. What do you think is a good length of time before I go back to a deficit intake?
I ask this because I have a difficult time consuming extra calorie in order to lose weight... I must admit, I have a distorted view about calorie consumption due to my morbidly obese past.. (plays with my head) My brain tells me less = weight loss
 
mkretz said:
frank....hows ur bulk comin along with ur set up? mine is similar but not ganing much at all :-(
Click to expand...
Eat more.lol

Mine is good. Keeping the scale moving. I am getting a little soft but whatever.
EasyEJL said:
has anyone tried doing IF with a ketogenic diet? just wondering...
Click to expand...
Ssbackwards is/was.
 
JKD77 said:
Ok,.. What do you think is a good length of time before I go back to a deficit intake?
I ask this because I have a difficult time consuming extra calorie in order to lose weight... I must admit, I have a distorted view about calorie consumption due to my morbidly obese past.. (plays with my head) My brain tells me less = weight loss
Click to expand...

Bodyweight is regulated. Your body wants to keep you where you are at bodyweight and bodyfat wise. My guess is you have been at a deficit for ling enough that your metabolism has slowed.

Eat at maintenance for some time and when you return to a caloric deficit make sure to include refeeds.

EasyEJL said:
has anyone tried doing IF with a ketogenic diet? just wondering...
Click to expand...

I am currently
 
JudoJosh said:
Bodyweight is regulated. Your body wants to keep you where you are at bodyweight and bodyfat wise. My guess is you have been at a deficit for ling enough that your metabolism has slowed.

Eat at maintenance for some time and when you return to a caloric deficit make sure to include refeeds.



I am currently
Click to expand...

Yah that's why the high cals on wd's, it's just as important to keep the cals high on wd's as it is to keep them low on burn days... it's why the diet works over the long haul without slowing down your metabolism....

Yes it makes semse this would work tremendously with CKD as long as you kept the carb refeeds in place you would be golden....
 
Attention Everyone

Please come to FINAFLEX Breaking News and
meet our newest Member of the Team...

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​
 
I'm currently experiencing with a "CKD" diet on leangains as well.

I keep my carbs below 100g on Mon, Tue, Fri (30g before workout, 70g after workout) and below 30g on Tue, Thu, Sun (usually keep them around 15g for these days).

On Saturdays I have a refeed day.

So far I've really had some good experience with it. I look a lot - and I mean a lot - fuller, even though I've weighted myself and am at lower weight than usual. I have also gained a few lbs, but overall dropped inches on my waistline, so things have been going well.

Not a true CKD diet, but seems to have been doing a good trick on the carb cycling.
 
bla55 said:
I'm currently experiencing with a "CKD" diet on leangains as well.

I keep my carbs below 100g on Mon, Tue, Fri (30g before workout, 70g after workout) and below 30g on Tue, Thu, Sun (usually keep them around 15g for these days).

On Saturdays I have a refeed day.

So far I've really had some good experience with it. I look a lot - and I mean a lot - fuller, even though I've weighted myself and am at lower weight than usual. I have also gained a few lbs, but overall dropped inches on my waistline, so things have been going well.

Not a true CKD diet, but seems to have been doing a good trick on the carb cycling.
Click to expand...

This is pretty similar to how I run my IF. 80-150 carbs on training days(amount depending how deep into dieting I am), 20-60 on non training days, and a huge refeed on Saturdays.

I was able to grow while getting pretty shredded(for me). Can't complain about that.
 
bla55 said:
I'm currently experiencing with a "CKD" diet on leangains as well.

I keep my carbs below 100g on Mon, Tue, Fri (30g before workout, 70g after workout) and below 30g on Tue, Thu, Sun (usually keep them around 15g for these days).

On Saturdays I have a refeed day.

So far I've really had some good experience with it. I look a lot - and I mean a lot - fuller, even though I've weighted myself and am at lower weight than usual. I have also gained a few lbs, but overall dropped inches on my waistline, so things have been going well.

Not a true CKD diet, but seems to have been doing a good trick on the carb cycling.
Click to expand...

jw but do u count veggies into ur carbs? if so when? or if ever? what do ur carb source look like on high carb vs. the 30g days, jsut curious cuz sometimes i duno whether or not to count veggies cuz even on my high carb days (350) im porll ycounting aroudn 50 g of carbs from veggies
 
mkretz said:
jw but do u count veggies into ur carbs? if so when? or if ever? what do ur carb source look like on high carb vs. the 30g days, jsut curious cuz sometimes i duno whether or not to count veggies cuz even on my high carb days (350) im porll ycounting aroudn 50 g of carbs from veggies
Click to expand...

I eat veggies and don't count them into my carb count on workout days. I just try to keep at the low starch ones, Asparagus, Green Beans and Broccoli.

During my off day I will sometimes throw some asparagus during lunch, but try to steer away, I figured 3x a week eating Veggies are good enough, and during workout days the extra carbs from the veggies won't be detrimental either.
 
mkretz said:
jw but do u count veggies into ur carbs? if so when? or if ever? what do ur carb source look like on high carb vs. the 30g days, jsut curious cuz sometimes i duno whether or not to count veggies cuz even on my high carb days (350) im porll ycounting aroudn 50 g of carbs from veggies
Click to expand...

I don't count any trace carbs and my Carb sources for any counted carbs are whatever I want. White rice, low fat ice cream, low fat eggo waffles, white potato fries(baked), sandwich bagels, etc . None of this gay low gi **** lol. As long as it is low fat and a true Carb source.
 
Frank Reynolds said:
I don't count any trace carbs and my Carb sources for any counted carbs are whatever I want. White rice, low fat ice cream, low fat eggo waffles, white potato fries(baked), sandwich bagels, etc . None of this gay low gi **** lol. As long as it is low fat and a true Carb source.
Click to expand...

Yea that's how I tend to think of it when doing a carb up.


Also, quick question, the IF diet calculator said I should be doing something like 2700/4200 the fat seems REALLY high for the amount of carbs I should be doing. (Set to the 50/50 split with protein = 1g/lb). I usually like protein at 1.25-1.4g/lb and fat at around .5-75g/lb and let my carb float around 1g-4g, but then i'll cut back my fat to make up for it (High glycemic index carb + fat= oxidative stress, and I try to limit that). What carb/fat split have worked well for you all?
 
mattrag said:
Yea that's how I tend to think of it when doing a carb up.


Also, quick question, the IF diet calculator said I should be doing something like 2700/4200 the fat seems REALLY high for the amount of carbs I should be doing. (Set to the 50/50 split with protein = 1g/lb). I usually like protein at 1.25-1.4g/lb and fat at around .5-75g/lb and let my carb float around 1g-4g, but then i'll cut back my fat to make up for it (High glycemic index carb + fat= oxidative stress, and I try to limit that). What carb/fat split have worked well for you all?
Click to expand...

Why eat high glycemic carbs at all? But I tend to go with pretty low carbs in general, its a rare day where I hit even 200g.
 
EasyEJL said:
Why eat high glycemic carbs at all? But I tend to go with pretty low carbs in general, its a rare day where I hit even 200g.
Click to expand...

I like to eat food mainly potatoes and rice when I can. My workouts are the reason I get to eat them usually. Well thats how I started in this whole business 10 years ago... I started lifting so I could eat more... haha. True though, unless your carb loading you dont need carbs. Who knows really, may not even need to carb load at all. Just gives me an excuse to eat ;)
 
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