The Lean Gains / IF learning and Discussion Log

Vote4pedro said:
Yessssir ... Sorry if I came out a lil strong, I didn't mean to sound like a dick lol ... Let me show u my schedule supplement wise so u have an idea
0700-Yohimbine 16mg + cup of coffee
0900-Yohimbine 16mg + MIO energy with water
0955-BCAAs + Jack3d
1000-Lift
1100-Yohimbine
1105-Light Cardio
1150-BCAAs + Creatine (BCAAs no needed here but Creatine by it self is disgusting
1pm-60%of calories with Liver Protectant + MultiVitamins (I may or may not include a protein shake depending how full I am otherwise I rather eat my protein ... I use protein shakes as a reward
4pm- small meal
830pm- small meal
9- begin Fast

This is my prefer method for loosing fat and the protocol I'm on ... To bulk I would do some like

0700-cup of coffee
0900-MIO energy with water
1pm 1st meal low carb
4pm 2nd meal med carb
445pm Jack3d
5pm lift (2 hours or so
730pm Creatine + Whey protein (Begin of biggest meal so I sip on em on the way home
830pm-biggest meal with all my fats (steak) and huge carb load (yams or potatoes) with Liver Protectant + MultiVitamins + fish oil + Casein pudding
9- begin Fast

Hope that gives u and the rest some ideas
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Useful info Pedz!!! Cheers
 
Anyone train fasted but use hemavol as a pwo? Any downside to drinking whey and waxy maize while lifting? I usually break my fast during my wo with the shake. Is this hampering the benefits of the insulin spike post wo?
 
I thought when I read through the guide before the BCAA dosing in the morning applied to everyone so as to get protein synthesis going with minimal impact as far as calories and the way the fast works. I don't remember seeing it say if you don't train fasted then you don't need BCAA's. Am I missing something here?
 
houstontexas said:
I thought when I read through the guide before the BCAA dosing in the morning applied to everyone so as to get protein synthesis going with minimal impact as far as calories and the way the fast works. I don't remember seeing it say if you don't train fasted then you don't need BCAA's. Am I missing something here?
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Yeap ... Read it again or trust my word ... Or look for more info
 
How does the Yohimbine fit in your leangains? Just wondering, hadn't thought much about introducing a fat burner of sorts and am curious.
 
bla55 said:
How does the Yohimbine fit in your leangains? Just wondering, hadn't thought much about introducing a fat burner of sorts and am curious.
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I just added it this week, can't give u much feedback about it yet ...

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Really loving this IF diet.. Currently down to 166lbs from 178lbs (3 weeks in) without any muscle/lifting loss as far as I can tell.
 
Does anyone on here intend on trying an eating challenge when they have met their goals? Like Martin and his cheese cake lol I'm trying to come up with something, in my area they have a challenge 1.5lbs pasta 3lbs meatballs, garlic bread and salad, eat it all and it's free lol
 
I hadn't considered that yet, but now that you mention it... I may have to do some kind of eating challenge. Standard binge eating for me is usually going to Hooters on a Wednesday night and eating at least 70 wings. My last eating challenge was a 4.5lb hamburger with all the fixings. I'll have to do something epic once I get down to 6%
 
Legacyfighter said:
I hadn't considered that yet, but now that you mention it... I may have to do some kind of eating challenge. Standard binge eating for me is usually going to Hooters on a Wednesday night and eating at least 70 wings. My last eating challenge was a 4.5lb hamburger with all the fixings. I'll have to do something epic once I get down to 6%
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Whoa 4.5lb burger eh, that's nuts. Checkout furious pete on youtube for idea's lol
 
CHAPS said:
Whoa 4.5lb burger eh, that's nuts. Checkout furious pete on youtube for idea's lol
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Pete is ridiculous. I've don't the gallon challenge too as well as sprite and bananas
 
CHAPS said:
Does anyone on here intend on trying an eating challenge when they have met their goals? Like Martin and his cheese cake lol I'm trying to come up with something, in my area they have a challenge 1.5lbs pasta 3lbs meatballs, garlic bread and salad, eat it all and it's free lol
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I kind of do ... 4 burritos from Chipotle Fully loaded expect for cheese and beans ... But scoop up rice, chicken, salsa, cream, guacamole, lettuce and whatever else ... I do it about twice a month to prove point lol
 
At some point i'd like to try a 72oz steak, lol The other day i had 3 tubs greek yogurt, mixed with 6 cups mixed berries, 5 cups raisin bran and 2 chicken breasts all in one shot lol
 
CHAPS said:
At some point i'd like to try a 72oz steak, lol The other day i had 3 tubs greek yogurt, mixed with 6 cups mixed berries, 5 cups raisin bran and 2 chicken breasts all in one shot lol
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Boss!!!!
 
ive done a few eating challenges...one was 2-3 pound butrritos, one was jsut a really big burger, and one was 3, 1 lb patties with 6 slices of cheese, a fish fry, 2 pickles, a head of lettuce, 2 otmatoes an onion, onion strings, garlic mayo all as a burger with 2 texas toast stiyle garlic breads in the midle aroudn one of the burgers with a huge ass bun, plus fries.......that was nuts lol, acutlaly the burritos were pretty tough too
 
mkretz said:
ive done a few eating challenges...one was 2-3 pound butrritos, one was jsut a really big burger, and one was 3, 1 lb patties with 6 slices of cheese, a fish fry, 2 pickles, a head of lettuce, 2 otmatoes an onion, onion strings, garlic mayo all as a burger with 2 texas toast stiyle garlic breads in the midle aroudn one of the burgers with a huge ass bun, plus fries.......that was nuts lol, acutlaly the burritos were pretty tough too
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Such a high mix of carbs and fats all at once will do it for ya
 
For those looking for fatloss: I tried an eca+alphaburn stack for a few days during my fasted periods but ditched it as it was making my insulin sensitivity go to hell. As of yesterday tried some Eviscerate during my fast I may rotate it in off and on with oxyelite pro, just like we toggle back and forth with our calories and carbs on this program i believe you should with stimulants. So far i'm liking forskolin+green tea 98%+l-carnitine to aid fatloss, 50mg forskolin+1500mg green tea twice daily has caused a noticeable increase in fatloss and i still haven't done any cardio. As i mentioned at the beginning of my post with the eca stack, I suggest you guys and ladies out there googled eca stack and insulin sensitivity, if you find your getting smaller but feeling softer, increased doms, less muscle fullness after your higher carb training days etc your insulin sensitivity is going in the toilet, eca stack has done this to me in literally a day or two! Very potent stuff, i'd use it sparingly or not at all
 
Frank Reynolds said:
Eca works fine for me..

To each their own.
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Frank... I tried for two weeks Bro, I just can't seem to do it, I have resorted back to my 6 meals/day plan, it just seems to work so much better/faster!

I'm going to be starting a new LOG on Monday April 2nd, sort of a transformation LOG, but nothing like I've done in the past considering I'm in pretty good shape now... 235Lbs 12-13% gonna shoot for 215Lbs @ 5%! Gotta get ready for Summer Yo... Beatches & Beaches... Party...party... party!!!
 
ScottyDoc said:
Frank... I tried for two weeks Bro, I just can't seem to do it, I have resorted back to my 6 meals/day plan, it just seems to work so much better/faster!
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Have you tried eating the exact same diet, just combining two meals into one. I don't see how non IF could be faster.
 
Legacyfighter said:
Have you tried eating the exact same diet, just combining two meals into one. I don't see how non IF could be faster.
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The weight comes off just fine, but I seem to be losing more muscle in the process than when I do my 6 meals a day! I could be wrong and it could possibly be just a matter of being more full vs. a little flat, not really sure, but I work out in the AM and I get the best workouts when I eat before my workout and then right after and it seems to just rev... my metabolism into high gear all day long, as long as I'm just eating protein and veggies, it is crazy how much I can eat and still just shed fat (no muscle) like nobody's business!

Believe me, I am not knocking LG with IF, I know it works, I have seen way too many people do it to not be a believer, I mean it could be just in my head, who knows, I might give it another go once I do my LOG and drop down below 8%, to where I'm just trying to maintain my BF during the SUMMER!
 
I would imagine its probably just you feeling/ looking flat from not eating for a while, but who knows. I've done the lean gains style diet twice now and last time I ended up adding muscle while reducing body fat. My body really likes it, but everyone reacts differently.
 
Legacyfighter said:
I would imagine its probably just you feeling/ looking flat from not eating for a while, but who knows. I've done the lean gains style diet twice now and last time I ended up adding muscle while reducing body fat. My body really likes it, but everyone reacts differently.
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It depends on when u train too ... I think Scotty is right ... My squats bench and deads suffer when I train fasted ... So I have so do this lift days with a meal before the gym ... I do 2 small meals and one huge one and yes for a good few hours after that meal I look not so mean and lean ... But the looks in the AM, first thing in the morning are to be given props to. I think if ur looking to build on this diet u must have a meal before, not just BCAAs ... If ur looking to lean, training fasted is AWESOME, but stick to higher reps and shorter workouts maybe 80% of ur max
 
Vote4pedro said:
It depends on when u train too ... I think Scotty is right ... My squats bench and deads suffer when I train fasted ... So I have so do this lift days with a meal before the gym ... I do 2 small meals and one huge one and yes for a good few hours after that meal I look not so mean and lean ... But the looks in the AM, first thing in the morning are to be given props to. I think if ur looking to build on this diet u must have a meal before, not just BCAAs ... If ur looking to lean, training fasted is AWESOME, but stick to higher reps and shorter workouts maybe 80% of ur max
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Your training should actually be just the opposite. If you're performing fasted training you should stick to lower volume and higher intensities. That way you can rely on the increased catecholamines that your body is producing to do more weight, and you don't have to worry about your muscles being depleted of glycogen. Plus stimulants in a fasted state are way more awesome than in a fed state.

If I recall, generally Scotty likes to do pretty high volume, and that may be another reason he doesn't like fasted workouts.
 
Ya I don't know what to say without looking more in depth at the diet.

As for training fasted I guess it depends on the person. I know a lot of people who do well fasted, myself included. I pulled my first 500lb Dl fasted.
 
i notice that i tend to lose my mental focus often when trianing fasted, but i too tend to do pretty high volume, it may jsut e my muscles losing the glycogen
 
mkretz said:
i notice that i tend to lose my mental focus often when trianing fasted, but i too tend to do pretty high volume, it may jsut e my muscles losing the glycogen
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That's what stims and nootropics are for :)
 
Frank Reynolds said:
Ya I don't know what to say without looking more in depth at the diet.

As for training fasted I guess it depends on the person. I know a lot of people who do well fasted, myself included. I pulled my first 500lb Dl fasted.
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Yeah bro I love training fasted. I do eat a small meal around 1(no bigger than 500cals) then hit the gym around 430 of course following is the FEAST then another small meal before the window slams shut. Like you said it depends in the person. As for this method being effective...I respond perfectly dropping BF while slowly building up LBM. If you are not having good results with LG all I can offer is to check your calorie intake and adjust macro nutrients accordingly. This protocol does take some trial and error to dial in, but IMO its completely worth it.
 
one thing though.........one of my reasonings of going to IF is thinking less cookin, however cooking these huge meals seems to take just as long.......jut less tuperware
 
mkretz said:
one thing though.........one of my reasonings of going to IF is thinking less cookin, however cooking these huge meals seems to take just as long.......jut less tuperware
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True that bro less Tupperware for sure!!! Man I hated luggin that plastic around...like a ball and chain.
 
unfortunately , still takes me jsut as long to cook lol, and suemitmes ig otta put it all in tupperwware, tis funny eatin 2000calsin clean food at work in liek 4 differenet containers lol
 
mkretz said:
unfortunately , still takes me jsut as long to cook lol, and suemitmes ig otta put it all in tupperwware, tis funny eatin 2000calsin clean food at work in liek 4 differenet containers lol
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I leave the house with four or five cooked chicken breasts in a ziploc every day,,, snack on them all day in between actual meals
 
Vote4pedro said:
It depends on when u train too ... I think Scotty is right ... My squats bench and deads suffer when I train fasted ... So I have so do this lift days with a meal before the gym ... I do 2 small meals and one huge one and yes for a good few hours after that meal I look not so mean and lean ... But the looks in the AM, first thing in the morning are to be given props to. I think if ur looking to build on this diet u must have a meal before, not just BCAAs ... If ur looking to lean, training fasted is AWESOME, but stick to higher reps and shorter workouts maybe 80% of ur max
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See the thing is here, that all matters if you are a powerlifter. If your lifts do drop at first with fasted training, but you are still working at total intensity, then who gives a damn what the weight is on the bar? So long as its going up over time, thats really all that matters.
 
I'm starting up LG and was curious...

I workout 4 days a week mon, tues, thurs, fri. I'm a little worried about doing high carb days back to back twice a week. Is this going to present a problem or will it still be enough cycling of high Carbs high fat days?
 
Dvaldez5 said:
I'm starting up LG and was curious...

I workout 4 days a week mon, tues, thurs, fri. I'm a little worried about doing high carb days back to back twice a week. Is this going to present a problem or will it still be enough cycling of high Carbs high fat days?
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No just keep in mind total weekly calories. If you are looking to start at the same weight given 4 over maintenance and 3 under, go 300-400 cals over build days, and 500 under burn days
 
EasyEJL said:
No just keep in mind total weekly calories. If you are looking to start at the same weight given 4 over maintenance and 3 under, go 300-400 cals over build days, and 500 under burn days
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Stay at the same weight? I'm about an hour away from breaking fast and the words aren't adding up right now but I think I know what you're saying.

I'm wanting to recomp leaning a little bit more towards adding size.
 
Dvaldez5 said:
Stay at the same weight? I'm about an hour away from breaking fast and the words aren't adding up right now but I think I know what you're saying.

I'm wanting to recomp leaning a little bit more towards adding size.
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Yeah man he's saying if you want to stay the same weight but alter your BF vs LBM. If you want to drop some of the weight you need a deficit.
 
So since I want to add I'll need to be above maintenance obviously...

I was more concerned about the cycling between high fats on rest days and high Carbs on workout days... I only have 3 days off a week so I would be consuming high Carbs 4 days a week and they would be back to back.

Basically just worrying if the fact that i'm not cycling every other day high Carb//fat will effect insulin sensitivity. I just want to get the best out of LG and not over complicate things as i'm known to do sometimes.

Just broke fast 20 min early lol... Being awake in the fasted state for 8 hours is killer. I'm going to have to tweak this sh1t!
 
Dvaldez5 said:
So since I want to add I'll need to be above maintenance obviously...

I was more concerned about the cycling between high fats on rest days and high Carbs on workout days... I only have 3 days off a week so I would be consuming high Carbs 4 days a week and they would be back to back.

Basically just worrying if the fact that i'm not cycling every other day high Carb//fat will effect insulin sensitivity. I just want to get the best out of LG and not over complicate things as i'm known to do sometimes.

Just broke fast 20 min early lol... Being awake in the fasted state for 8 hours is killer. I'm going to have to tweak this sh1t!
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Yeah man I understand your concern. I usually stay within the 16/8 feed window but I eat 3 days carb restricted and then have a refeed every 4th day. I still eat my largest meal of the day after my workout no matter what. This is what works for me, but it took me a while to figure out exactly what my body wanted.
 
Nothing says all of your workout days have to be high calorie. Maybe one or two if your workout days are at maintenance, and you rotate those every week. Don't think so rigidly. Remember the most important things about this diet are simplicity and long term compliance.
16 hours of fasting will take care of insulin sensitivity that might normally arise after going back to back high with high carb days.
 
Btw, I don't know that I ever want to do a "fed" workout again. I felt so sluggish during my workout today. Still made the best out of it though.
 
Legacyfighter said:
Nothing says all of your workout days have to be high calorie. Maybe one or two if your workout days are at maintenance, and you rotate those every week. Don't think so rigidly. Remember the most important things about this diet are simplicity and long term compliance.
16 hours of fasting will take care of insulin sensitivity that might normally arise after going back to back high with high carb days.
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Cool that's what I was hoping for. Thanks man.
 
EasyEJL said:
I doubt it would affect it all that much, unless the majority of your carbs are sugar/HFCS
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Realistically the only Carbs I eat are quinoa, brown rice, veggies and whole grain bread. I've never liked bread so very rarely do I eat it. My weakness (being half Italian) is pasta! F me! I love pasta!
 
Agreed and my girl likes it, it's win win... Ever tried quinoa Mac n cheese? Delicious!
 
Dvaldez5 said:
Agreed and my girl likes it, it's win win... Ever tried quinoa Mac n cheese? Delicious!
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That sounds killer man post us up a recipe broham!
 
TurningGreen said:
That sounds killer man post us up a recipe broham!
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I got you! I'll post it up a little later at the Fire station right now. I'll put that up and a healthy boneless buffalo wing recipe that is PACKED full of protein!
 
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