Guest viewing limit reached
  • You have reached the maximum number of guest views allowed
  • Please register below to remove this limitation

The Lean Gains / IF learning and Discussion Log

EasyEJL said:
my favorite is cold quinoa with chopped onions + peppers drizzled with olive oil, plus cold grilled chicken breasts.
Click to expand...

Sounds $$ too I wish quinoa wasnt so damn pricey.
 
EasyEJL said:
my favorite is cold quinoa with chopped onions + peppers drizzled with olive oil, plus cold grilled chicken breasts.
Click to expand...

I'm getting hungry now, thanks! time to go lift and eat!
 
I was just about to ask the same question. Didn't think they had it at Wal Mart cuz I thought I looked pretty good. But guess not. And really lookin forward to that wing recipe
 
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!
Click to expand...

Ha! Tried being up the whole 16 ... I was dying
 
Vote4pedro said:
Ha! Tried being up the whole 16 ... I was dying
Click to expand...

Whatever bro F U, seriously F U!!! How did you do it? You're crazy man! I like you but you're crazy!
 
Alright Bro-rillas,

Bare with me as I don't have a recipe for the boneless buffalo wings or strips (however you want to do them). When I made these I did the math and it was somewhere around 493g protein (not including the dip), however the chicken breasts I use are 1lb a breast. I don't know amounts sorry guys I just wing it no pun intended : )

Ingredients:
Box of Special K protein fortified corn flakes. (says 10g of protein per serving on front of box)
Olive oil or Coconut oil (your choice i prefer coco for this one)
Chicken breasts (however many you want to make)
A couple eggs
Flour (I use the organic stuff)
Greek yogurt 24oz
Hidden valley ranch (homemade packet)
Frank's red hot (I put that sh1t on everythang!)

Alright here we go (hopefully I don't get in trouble for posting this here)...

Preheat the oven to 350-375

Take the box of Special K and pour it into a ziplock bag crush it up super fine however you gotta do it punch it, pinch it, smash it whatev. Throw some flower in there and mix it up. Again, I don't know measurements sorry. I'll say I threw in 3 or 4 heaping TBSP for the whole box crushed. I enjoy cooking and finding new recipes so i just kinda do my own thing.. This one is relatively easy though and has little room for error.

Cut your chicken up however you like nuggets or strips.

Beat 2 to 3 eggs (I had to add more for 4lbs chicken) up in a bowl that will allow you to coat the chicken. While you cut the chicken have the Coconut oil (or olive oil) heating up over medium to medium high heat.

Dip the chicken in the beaten egg and then coat in the crushed corn flake flower mix. Throw in the pan which has been preheating and toast just for a few minutes on each side to golden brown.

Remove from pan and put on a cookie sheet or glass baking dish whatever you have. Cooking times will be different depending on thickness and how you cut them. Nuggets faster strips longer. Bake until done. You guys know how to cook chicken.

When the chicken is done toss it in some Franks or whatever kind of hot sauce you prefer.

The Dip

The dip is super easy also. At every grocery store I have ever been to ever they have hidden valley ranch packets for sale to make your own dip. Grab one of these packets and mix it with the Greek yogurt to taste. On the back it calls for mayonaise milk and all the sh1t but then it wouldn't be a healthy alternative... Protein dip for protein boneless buffalo wings! Enjoy!

Bon Apetito'

Any questions let me know will add quinoa mac n cheese next gotta go do station duties!

-Valdez
 
Reps when I get home...that's ish sounds awesome!!
 
I'm having surgery Thursday for a SLAP tear I've been dealing with for about 1.5yrs. I was just curious as to what adjustments should be made to my diet after surgery. I would love to keep my diet pretty strict and not let myself go over the next few months that I'm out of the gym. I won't have any workout days for a while so I'm a little lost as to whether I should still carb/calorie cycle or just go into more of a maintenance phase with maybe lower carbs overall? I know a lot of people may be thinking just rest up and don't worry about it, but I've worked really hard to become pretty lean and I'd like to still improve my leanness or at least keep it the same. I may end up being able to have a little bit of an enjoyable summer towards July/August so I'd rather not turn into a fatty before then lol. Thanks peeps.
 
houstontexas said:
I'm having surgery Thursday for a SLAP tear I've been dealing with for about 1.5yrs. I was just curious as to what adjustments should be made to my diet after surgery. I would love to keep my diet pretty strict and not let myself go over the next few months that I'm out of the gym. I won't have any workout days for a while so I'm a little lost as to whether I should still carb/calorie cycle or just go into more of a maintenance phase with maybe lower carbs overall? I know a lot of people may be thinking just rest up and don't worry about it, but I've worked really hard to become pretty lean and I'd like to still improve my leanness or at least keep it the same. I may end up being able to have a little bit of an enjoyable summer towards July/August so I'd rather not turn into a fatty before then lol. Thanks peeps.
Click to expand...

Fyi,,, google "arginine for surgery rehabilitation"
It speeds the healing process,,, there's several people on here that diss arginine, but at the proper dosage, taken on an empty stomach it really does work,,,
 
grngoloco said:
Fyi,,, google "arginine for surgery rehabilitation"
It speeds the healing process,,, there's several people on here that diss arginine, but at the proper dosage, taken on an empty stomach it really does work,,,
Click to expand...

Invalid Link Removed
 
houstontexas said:
I'm having surgery Thursday for a SLAP tear I've been dealing with for about 1.5yrs. I was just curious as to what adjustments should be made to my diet after surgery. I would love to keep my diet pretty strict and not let myself go over the next few months that I'm out of the gym. I won't have any workout days for a while so I'm a little lost as to whether I should still carb/calorie cycle or just go into more of a maintenance phase with maybe lower carbs overall? I know a lot of people may be thinking just rest up and don't worry about it, but I've worked really hard to become pretty lean and I'd like to still improve my leanness or at least keep it the same. I may end up being able to have a little bit of an enjoyable summer towards July/August so I'd rather not turn into a fatty before then lol. Thanks peeps.
Click to expand...

You don't need to make too many adjustments, if any (especially if you've been using Lean Gains for fat loss up until this point). Your Maintenance will change because of your change in activity level (i.e. from "Very High" to "Sedentary" or "Light"), so you will need to take that into account. Otherwise, continue calorie and/or carbohydrate cycling bearing that in mind. Your choice whether or not you set things up re "Maintenance". There is no need to decrease your carbohydrates as long as you adjust everything accordingly.

~Rosie~
 
You guys have no problem lifting on a empty stomach?

Thats difficult for me.
 
EasyEJL said:
it was on topic :D people always ask about what they could / should / can eat, and a double angus at around 85g protein/65carb/ 39f. ok, maybe a little fat heavy.
Click to expand...

I can't remember the last time I ate Micky Ds but all this talk about angus is making me damn hungry!
 
AaronJP1 said:
You guys have no problem lifting on a empty stomach?

Thats difficult for me.
Click to expand...

Not at all. I LOVE it! Wouldn't have it any other way, truthfully!

~Rosie~
 
Costco sells large bags of quinoa. I break fast every day with a scramble consisting of quinoa, sauteed vegetables, black beans, 8 eggs (two yolks) scrambled, topped with some salsa. It's amazing!!!!!
 
Rosie Chee said:
Not at all. I LOVE it! Wouldn't have it any other way, truthfully!

~Rosie~
Click to expand...

Same for me I'd rather lift fasted I feel so much more focused on the task plus I know there is a huge meal to look forward to when I'm done. Also any pre workouts I may have taken don't have to compete with food therefor kicking in much sooner.
 
TurningGreen said:
Same for me I'd rather lift fasted I feel so much more focused on the task plus I know there is a huge meal to look forward to when I'm done. Also any pre workouts I may have taken don't have to compete with food therefor kicking in much sooner.
Click to expand...

I don't know how you guys do it. I can do hiit or run fasted but my strength drops considerably during weight training.
 
Maybe you should try doing sets of 3-7 with 2-3 minutes between sets. Lower volume and raise intensity, should work better that way.
 
i sometimes get a drop in energy levels toward s the end of the workout but mot of the tiem im fine, preworkouts help....andlots of bcaas, and knowing lots of food is on its way haha
 
Legacyfighter said:
Maybe you should try doing sets of 3-7 with 2-3 minutes between sets. Lower volume and raise intensity, should work better that way.
Click to expand...

Think? I try to avoid going lower reps. Right around 3 x 10 - 12 seems to be where I get strength and size increases.

Do lower reps work best with LG or something?
 
Are beans good source of cabrs for IF? They would be my primary source, aside from green veggies. If so, which type of beans would be the best?
 
I love mixing whole flax seeds, whole oats and whole rye,, run them through a burr coffee grinder to be added to my protein shakes... great fiber, healthy fats and carbs
 
Dvaldez5 said:
Whatever bro F U, seriously F U!!! How did you do it? You're crazy man! I like you but you're crazy!
Click to expand...

Had no choice bro ... Job sometimes calls me in the middle of the night and just have to suck it up ... All for the enter purpose of looking good ... Coffee and staying busy save me
 
Dvaldez5 said:
Alright Bro-rillas,

Bare with me as I don't have a recipe for the boneless buffalo wings or strips (however you want to do them). When I made these I did the math and it was somewhere around 493g protein (not including the dip), however the chicken breasts I use are 1lb a breast. I don't know amounts sorry guys I just wing it no pun intended : )

Ingredients:
Box of Special K protein fortified corn flakes. (says 10g of protein per serving on front of box)
Olive oil or Coconut oil (your choice i prefer coco for this one)
Chicken breasts (however many you want to make)
A couple eggs
Flour (I use the organic stuff)
Greek yogurt 24oz
Hidden valley ranch (homemade packet)
Frank's red hot (I put that sh1t on everythang!)

Alright here we go (hopefully I don't get in trouble for posting this here)...

Preheat the oven to 350-375

Take the box of Special K and pour it into a ziplock bag crush it up super fine however you gotta do it punch it, pinch it, smash it whatev. Throw some flower in there and mix it up. Again, I don't know measurements sorry. I'll say I threw in 3 or 4 heaping TBSP for the whole box crushed. I enjoy cooking and finding new recipes so i just kinda do my own thing.. This one is relatively easy though and has little room for error.

Cut your chicken up however you like nuggets or strips.

Beat 2 to 3 eggs (I had to add more for 4lbs chicken) up in a bowl that will allow you to coat the chicken. While you cut the chicken have the Coconut oil (or olive oil) heating up over medium to medium high heat.

Dip the chicken in the beaten egg and then coat in the crushed corn flake flower mix. Throw in the pan which has been preheating and toast just for a few minutes on each side to golden brown.

Remove from pan and put on a cookie sheet or glass baking dish whatever you have. Cooking times will be different depending on thickness and how you cut them. Nuggets faster strips longer. Bake until done. You guys know how to cook chicken.

When the chicken is done toss it in some Franks or whatever kind of hot sauce you prefer.

The Dip

The dip is super easy also. At every grocery store I have ever been to ever they have hidden valley ranch packets for sale to make your own dip. Grab one of these packets and mix it with the Greek yogurt to taste. On the back it calls for mayonaise milk and all the sh1t but then it wouldn't be a healthy alternative... Protein dip for protein boneless buffalo wings! Enjoy!

Bon Apetito'

Any questions let me know will add quinoa mac n cheese next gotta go do station duties!

-Valdez
Click to expand...

Props bro ... I do some similar but for Parmesan chicken ... Same concept but use Special K flakes crushes as coating and the fry in Pam (yes the spray) 7 minutes each side (for thing sliced breast) add fat free cheese and Prego sauce and it's bomb ... Usually about 300 Cals low in carbs about 30g of protein and 5 grams of fat so its good with a side of carbs like wheat pasta for Italian night ... Maybe some turkey meatballs ... Glad im not the only kitchen geek here hahahaha
 
Vote4pedro said:
Props bro ... I do some similar but for Parmesan chicken ... Same concept but use Special K flakes crushes as coating and the fry in Pam (yes the spray) 7 minutes each side (for thing sliced breast) add fat free cheese and Prego sauce and it's bomb ... Usually about 300 Cals low in carbs about 30g of protein and 5 grams of fat so its good with a side of carbs like wheat pasta for Italian night ... Maybe some turkey meatballs ... Glad im not the only kitchen geek here hahahaha
Click to expand...

Sounds just like me dude! Gimme some meat and I'll whip up some sort of delicious concoction! I'm half Italian parmesan chicken does things to me I can't post on here due to forum rules lol! Tmi???
 
I love my meatloaf....
1 pound lean ground sirloin
1 pound lean ground pork loin
1 pound ground lamb
1/2 cup of oats
1/2 cup rye
1 cup ground fennel
1/4 cup ground carrot
1 cup ground onion
1 cup finely minced spinach
4 eggs
2 teaspoons sea salt
1 teaspoon black pepper
1 tablespoon toasted sesame oil

All blended together in a casserole dish and cooked at 350 for an hour

I forget the macros... looked it up before,,, but it tastes awesome hot or cold,,, can throw a Tupperware of it in your bag and eat on it all day
 
grngoloco said:
I love my meatloaf....
1 pound lean ground sirloin
1 pound lean ground pork loin
1 pound ground lamb
1/2 cup of oats
1/2 cup rye
1 cup ground fennel
1/4 cup ground carrot
1 cup ground onion
1 cup finely minced spinach
4 eggs
2 teaspoons sea salt
1 teaspoon black pepper
1 tablespoon toasted sesame oil

All blended together in a casserole dish and cooked at 350 for an hour

I forget the macros... looked it up before,,, but it tastes awesome hot or cold,,, can throw a Tupperware of it in your bag and eat on it all day
Click to expand...

Dude! I LOVE meatloaf ugh! I'm a fat kid... I need to eat lol!
 
TurningGreen said:
MOM THE MEATLOAF...FU*K!!!!
Click to expand...

Lololol!!!! I never know what she's doing in there!
 
Dvaldez5 said:
Dude! I LOVE meatloaf ugh! I'm a fat kid... I need to eat lol!
Click to expand...

This isn't your mom's meatloaf,, the high percentage of fennel and other veggies really makes this unique,,, sometimes I make a fat free greek yogurt with dill sauce for it
 
grngoloco said:
Also if you want to fancify it.. mix bread crumbs half and half with parmesan and spread it on top before baking
Click to expand...

Saving it!

How do you know my mom bro?
 
Yeah this sounds really good. I may need to try this out.
 
Man **** u guys hahahaha I'm stuck in a hotel for 4 months due to work ... Microwave and George Forman grill is all I have at the time and sux!!!!!!!!
 
Vote4pedro said:
Man **** u guys hahahaha I'm stuck in a hotel for 4 months due to work ... Microwave and George Forman grill is all I have at the time and sux!!!!!!!!
Click to expand...

Chicken breasts!!!!! Blackening seasoned chicken breasts on a foreman are awesome,,, can be carried in a ziploc and eaten on all day,, no need to fear eating cooked chicken that's been at room temp for five to six hours,, I do it all the time
 
grngoloco said:
Chicken breasts!!!!! Blackening seasoned chicken breasts on a foreman are awesome,,, can be carried in a ziploc and eaten on all day,, no need to fear eating cooked chicken that's been at room temp for five to six hours,, I do it all the time
Click to expand...

Oh trust me that was the first thing I got
All I really have is
Chicken with Adobo seasoning
Brown rice (uncle bens microwaveable)
Broccoli (steamer packs)
Some steak for fats also (cutting down after I finish this rack)
Wheat bread with turkey slices
Some whole grain tortillas (cutting this out tho, trying to lean out)
Greek Yogurt
Protein Shakes
Bananas
And yeah thats pretty much it ... What else can I add for difference? And that's also lean ... Getting good fats that are not traces and or steak is the worst part right now

I got a photoshoot in about 12 days too ugh not looking my best now either
 
Vote4pedro said:
Oh trust me that was the first thing I got
All I really have is
Chicken with Adobo seasoning
Brown rice (uncle bens microwaveable)
Broccoli (steamer packs)
Some steak for fats also (cutting down after I finish this rack)
Wheat bread with turkey slices
Some whole grain tortillas (cutting this out tho, trying to lean out)
Greek Yogurt
Protein Shakes
Bananas
And yeah thats pretty much it ... What else can I add for difference? And that's also lean ... Getting good fats that are not traces and or steak is the worst part right now

I got a photoshoot in about 12 days too ugh not looking my best now either
Click to expand...

For healthy fats and overall health, I like lecithin granules... to lean out fast,, I'd go the keto diet route until the photo shoot ... drink shït tons of water,, eat nothing but lean meats,, good veggies,, don't forget avocados... and add in some lecithin
 
grngoloco said:
For healthy fats and overall health, I like lecithin granules... to lean out fast,, I'd go the keto diet route until the photo shoot ... drink shït tons of water,, eat nothing but lean meats,, good veggies,, don't forget avocados... and add in some lecithin
Click to expand...

So cutting all processed carbs type of thing? It's gonna be hard to get 280 g of carbs of just broccoli tho ... And I never heard of lecithin ... What is it? How do u prepare it?
 
Dvaldez5 said:
I don't know how you guys do it. I can do hiit or run fasted but my strength drops considerably during weight training.
Click to expand...

That's me too...
 
You must log in or register to reply here.
Back
Top