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The Lean Gains / IF learning and Discussion Log

AaronJP1 said:
You guys have no problem lifting on a empty stomach?

Thats difficult for me.
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I could still do it fine but felt that it did have a slight negative impact on performance. I switched it up so now I have my first meal about an hour before training and that seems to work well.

DreamWeaver said:
Always had a big hate on for there food ... well not always ... in the last 20 years :)
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Me too. I cringe when my kids ask to go there.
 
recent blog post by Jason F.

4/5
jasonferruggia /intermittent-fasting-and-muscle-gain

"autophagy is the clean up that needs to happen before growth and repair can occur."
"Fasting is a very potent promoter of the autophagic process."
"Sadly, it doesn’t take a feast or a junk food binge to negatively affect autophagy.

Recent research published in 2010 found as little as 3 grams of the branched chain amino acid Leucine combined with 7 grams of EAA (10 grams of total amino acids) was enough to decrease autophagy markers in otherwise fasting humans.
So even a small meal in the middle of a fast may be enough to blunt the increased autophagic processes associated with fasting."

What do you guys think? I know it's only one referenced study, but still...
Should we not be supplementing w/ BC/EAAs during the fasting period?
Maybe alternating days w/ BC/EAAs, like only on workout days?
 
bigbob21 said:
4/5
jasonferruggia /intermittent-fasting-and-muscle-gain

"autophagy is the clean up that needs to happen before growth and repair can occur."
"Fasting is a very potent promoter of the autophagic process."
"Sadly, it doesn’t take a feast or a junk food binge to negatively affect autophagy.

Recent research published in 2010 found as little as 3 grams of the branched chain amino acid Leucine combined with 7 grams of EAA (10 grams of total amino acids) was enough to decrease autophagy markers in otherwise fasting humans.
So even a small meal in the middle of a fast may be enough to blunt the increased autophagic processes associated with fasting."

What do you guys think? I know it's only one referenced study, but still...
Should we not be supplementing w/ BC/EAAs during the fasting period?
Maybe alternating days w/ BC/EAAs, like only on workout days?
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Interesting I'd like to know the answer to this myself...research time
 
personally i woudl say if u keep the amount of bcaas relatively low you woudl be fine.... 5 g bcaas eey few hours sumthing like that, i usually sip on -10 gams,takes me about 2-3 hours then i refill if i need to, and of course pre and intra workout im sippin on them tooo
 
Ok so I need an inside scoop hahaha

Photo shoot is tomorrow ... I have read diff protocols with ppl fasting for 2-3 days at a time ... I've been doing 18-20hrs fasted this week and notice much more leanness ... Anyways

I got arms today (obviously) hahaha and photo shoot is tomorrow morning Imma add some walking uphill and some abs (of course)

But my question is for eating ... Should I fast till tomorrow? The Photoshoot is in the morning ... I figure if I sip on BCAAs all the way till tomorrow I would be good and my body won't get slopy but instead more vascular and defined if I fast that long ... Catabolism? It's only a day how bad could it be? Not too bad if I keep my Aminos on check I think ...

Anyways any ideas from someone that has experimented with competition or photoshoots before what's best? And why?
 
Vote4pedro said:
Ok so I need an inside scoop hahaha

Photo shoot is tomorrow ... I have read diff protocols with ppl fasting for 2-3 days at a time ... I've been doing 18-20hrs fasted this week and notice much more leanness ... Anyways

I got arms today (obviously) hahaha and photo shoot is tomorrow morning Imma add some walking uphill and some abs (of course)

But my question is for eating ... Should I fast till tomorrow? The Photoshoot is in the morning ... I figure if I sip on BCAAs all the way till tomorrow I would be good and my body won't get slopy but instead more vascular and defined if I fast that long ... Catabolism? It's only a day how bad could it be? Not too bad if I keep my Aminos on check I think ...

Anyways any ideas from someone that has experimented with competition or photoshoots before what's best? And why?
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Depends on when you eating window is. I always made sure I ate my last meal (well, not so much a meal, but chocolate and almonds) between 4-6pm if I had a photoshoot the next morning, with BCAAs between 7-10pm. I also used BCAAs in the morning 2-3 hours before my shoot. Also depends on whether your shoot is early, mid, or later in the morning - if mine was later in the morning, I would have a meal (again, chocolate and almonds, because it seems to work the best for me) 5-6 hours before and BCAAs 2-3 hours before. But that's just me and what I found worked best for me.

~Rosie~
 
Rosie Chee said:
Depends on when you eating window is. I always made sure I ate my last meal (well, not so much a meal, but chocolate and almonds) between 4-6pm if I had a photoshoot the next morning, with BCAAs between 7-10pm. I also used BCAAs in the morning 2-3 hours before my shoot. Also depends on whether your shoot is early, mid, or later in the morning - if mine was later in the morning, I would have a meal (again, chocolate and almonds, because it seems to work the best for me) 5-6 hours before and BCAAs 2-3 hours before. But that's just me and what I found worked best for me.

~Rosie~
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Chocolate and almonds? So fats and carbs? How come? Nah any carbs and fats bloat me up so that would def not do it for me ... My eating window is anywhere between 1-9pm of course if I'm fasting more that 16hrs I would shrink it but usually ending at 9 the lates ... Photoshoot starts at around 930-1000am
 
Vote4pedro said:
Chocolate and almonds? So fats and carbs? How come? Nah any carbs and fats bloat me up so that would def not do it for me ... My eating window is anywhere between 1-9pm of course if I'm fasting more that 16hrs I would shrink it but usually ending at 9 the lates ... Photoshoot starts at around 930-1000am
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Because that's what works for me, like I said. Carbohydrates if it was from wheat or dairy or something like that would bloat me, but chocolate is one of few things that does NOT; plus it's also one of the few things that helps re vascularity for shoots. As far as the fats, I find that the more nuts - almonds specifically - I have, the easier time I have of getting leaner, and they're very nutrient-dense, so I don't have to eat a lot the day before to get my calories in. I have some protein of course, as well re MuscleGel Shots and BCAAs. The way I train during the last few days before a shoot plays a role as well, so it's not all nutrition for me.

You just have to find what works for YOU. If your eating window is from 1-9 pm, then I'd leave it like that, and just have BCAAs at 9 pm, continuing having them until your shoot if you're not going to eat. I DO recommend experimenting with a few different things after this is over, so that you're better prepared for next time.

~Rosie~
 
Rosie Chee said:
Because that's what works for me, like I said. Carbohydrates if it was from wheat or dairy or something like that would bloat me, but chocolate is one of few things that does NOT; plus it's also one of the few things that helps re vascularity for shoots. As far as the fats, I find that the more nuts - almonds specifically - I have, the easier time I have of getting leaner, and they're very nutrient-dense, so I don't have to eat a lot the day before to get my calories in. I have some protein of course, as well re MuscleGel Shots and BCAAs. The way I train during the last few days before a shoot plays a role as well, so it's not all nutrition for me.

You just have to find what works for YOU. If your eating window is from 1-9 pm, then I'd leave it like that, and just have BCAAs at 9 pm, continuing having them until your shoot if you're not going to eat. I DO recommend experimenting with a few different things after this is over, so that you're better prepared for next time.

~Rosie~
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Yeah it did caught me by surprised ... And while I'm somewhat happy where I'm at, who's ever 100% satisfied right? ... But I have noticed more vascularity the morning after I had a steak dinner ... I won't touch chocolate, but I think maybe some almonds and a shake after I work out would be good ... Try to keep my calories not too high or too low ... Prob just barely meet my BMR yet low amounts of food so I'm not bloated, def low sodium and sugars an push BCAAs till my shoot

Oh an it is my first shoot too lol ... And the bastards gave me 2 weeks to prep >=|
 
Vote4pedro said:
Yeah it did caught me by surprised ... And while I'm somewhat happy where I'm at, who's ever 100% satisfied right? ... But I have noticed more vascularity the morning after I had a steak dinner ... I won't touch chocolate, but I think maybe some almonds and a shake after I work out would be good ... Try to keep my calories not too high or too low ... Prob just barely meet my BMR yet low amounts of food so I'm not bloated, def low sodium and sugars an push BCAAs till my shoot

Oh an it is my first shoot too lol ... And the bastards gave me 2 weeks to prep >=|
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I don't know. I was told the other day, "When you get to what yo want (re body composition) will you really be happy? I don't think you will When will you really be happy with where you are?" Maybe that's true, and very likely so - I know what I want, and if it doesn't happen at the body composition I'm aiming for, then I'll just keep going. But it's all about CONSTANT IMPROVEMENT, being BETTER than you were yesterday, so it's a NEVER-ENDING journey, really.

Carbohydrates always give me more vascularity. Mix heat and a food pump and it's like ropes and hoses, LOL.

Low sodium is ok - just have what you would normally, would be my advice. You don't want to make too many drastic changes if you've never done it before. And keep your water intake normal - don't drop it.

All the best then! You can make a LOT of changes in two weeks. I have 2-3 weeks to get into the conditioning I want for my first photoshoots of the year, and the last three weeks have NOT helped, but if you're determined and just "get set into gear", you can definitely do it! You'll have fun. Enjoy yourself and relax :)

~Rosie~
 
How do you look right now?

I know unless I did a massive refeed a couple days out, if I fasted from Thursday, until Saturday, I would likely be flat as hell.

What is your height, weight, and apprx BF%?
 
Been on leangains diet for about 10days now. So I like it and have adjusted to the fasting/feeding cycle (16/8)

Still adjusting my meals to hit. Proper macros between my on/off days.

Calorie wise I'm hitting +/-20% of my maintenance intake alternating surplus/deficit.

:-) currently no PH etc. I want the diet to settle in first.
 
Rosie Chee said:
"But it's all about CONSTANT IMPROVEMENT, being BETTER than you were yesterday, so it's a NEVER-ENDING journey, really."

~Rosie~
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Loved the quote Rosie hahahaha thanks

Frank Reynolds said:
How do you look right now?

I know unless I did a massive refeed a couple days out, if I fasted from Thursday, until Saturday, I would likely be flat as hell.

What is your height, weight, and apprx BF%?
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5'11
190
9.8% Tuesday ... I'm getting my BF again tomorrow morning ...

My concerns wasn't so much my BF% that's why, but looking leaner even if I sacrificed a lil muscle, which honestly don't think I have
 
Frank Reynolds said:
I just wouldn't want to look flat and depleted at a photoshoot.

How do you feel you look now? Do you think you can fill out more?
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By no means I wanna look flat ... U can see my abs ... Solid 4 pack. Lagging a lil in the bottom tho ... What do u mean by fill out tho?
 
Has anyone tried clen with leangains?

I've heard about the Yohimbine every two hours, how about a low dose clen pre-fasted cardio?
 
bla55 said:
Has anyone tried clen with leangains?

I've heard about the Yohimbine every two hours, how about a low dose clen pre-fasted cardio?
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I would interested in this also as I will likely cycle Clen late spring. It makes a lot of sense especially on "off" days with deficit caloric intake.
 
I was interested in trying lean gains in a couple weeks when I get more info on the diet itself. I was just curious if anyone has tried or heard of using GBC(german body comp) while doing lean gains/fasting. If anyone knows of any info and has a link or something that would be great. I'm looking to cut some fat and save as much muscle as I can for summer and fasting seems to be the way to go. I have a friend doing it and he is seeing great results so far.
 
Invalid Link Removed

Since we can't eat in the am ... And sometimes drinking water is just plain boring I figured I share my recent idea of a BCAA slushy for early morning training ... I "eat" it after cardio and abs in the am ... And brake fast at 2pm with some cereal, oats and protein shake all mixed up, which also turns into my pre workout for my lifting part of the day ...
 
I honestly go without a problem the first 6 hours of the day not eating, even if I did workout in the morning. Probably a lot due to coffee (black) drinking and the fact that I have to focus on work.
 
Ok, so this has probably been addressed a lot, but lets just say I'm a begginer on a cut LG protocol +10%W.O. days/ -35% Rest days on calories with around 180-200 grams of protein each day , and cycling fats and carbs on rest and w.o. days...A good training split would be:

Monday, Wednesday, Friday:
Squat
Bench Press
Weighted Dips
Deadlift
Weighted Chins

All done in RPT plus maybe 2 to 3 warm up sets each.

Tue-Thu-Sat:
Rest day calories.
Fasted 40-60 min steady cardio , nothing intense

Sun:
FULL REST

Is that ok? Or should I change the workouts?
 
You are likely to run into some pretty severe neural fatigue using RPT on squat, bench, and deadlift 3 days per week. If I were you i would either alternate the exercises for RPT. So RPT squat on monday (bench and deadlift 3x5 not max), Wednesday is RPT Bench (squat and deadlift 3x5 not max), Friday is RPT Deadlift (squat and bench 3x5 not max). For me, dips and pull-ups dont seem to be as neurally demanding and you could probably use RPT on those 3 days per week. Ultimately it will end up being something that you have to figure out on your own. Personally, I do an upper/ lower split with RPT. Upper is bench, Pendlay Rows, Military Press, and pull-ups. Lower is Squat, deadlift, Leg Extensions, and GHR.
 
Legacyfighter said:
You are likely to run into some pretty severe neural fatigue using RPT on squat, bench, and deadlift 3 days per week. If I were you i would either alternate the exercises for RPT. So RPT squat on monday (bench and deadlift 3x5 not max), Wednesday is RPT Bench (squat and deadlift 3x5 not max), Friday is RPT Deadlift (squat and bench 3x5 not max). For me, dips and pull-ups dont seem to be as neurally demanding and you could probably use RPT on those 3 days per week. Ultimately it will end up being something that you have to figure out on your own. Personally, I do an upper/ lower split with RPT. Upper is bench, Pendlay Rows, Military Press, and pull-ups. Lower is Squat, deadlift, Leg Extensions, and GHR.
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Loved the advice thanks!! :) , i did some changes to my routine too and gonna stick to they way you schemed it out , after all hehe I'm just a newbie who cut out from 180lb to 128lb , i wanna recomp back to at least a healthy 145lb with nice muscle definition , it takes time , and thats all I got :)!!
 
I really enjoy Dogg Crapp for Leangains routine, 3x a week, good splits, it all seems to really fit all together if you ask me.
 
bla55 said:
I really enjoy Dogg Crapp for Leangains routine, 3x a week, good splits, it all seems to really fit all together if you ask me.
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So basically:
Moday.-Chest, shoulders, triceps, lower back, back
Wednesday.- Legs , arms , calves and forearms.

Friday repeat monday parts
Monday repeat wednesday parts

and cycle it again and again O.O

Looks solid , I get mondays for bench and dead , wed. for squats , and the rest of the excercices can be accesory , over head press , the weighted pull ups and the weighted dips :O!!! Good advice :) thanks!!
 
Celorza said:
So basically:
Moday.-Chest, shoulders, triceps, lower back, back
Wednesday.- Legs , arms , calves and forearms.

Friday repeat monday parts
Monday repeat wednesday parts

and cycle it again and again O.O

Looks solid , I get mondays for bench and dead , wed. for squats , and the rest of the excercices can be accesory , over head press , the weighted pull ups and the weighted dips :O!!! Good advice :) thanks!!
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Dogg Crapp is actually a really good idea, just try to keep the total reps per set between 12-20. Any lower than that and you are likely to start accumulating neural fatigue fast. Any higher and you will really be struggling if you do fasted workouts.
 
Legacyfighter said:
Dogg Crapp is actually a really good idea, just try to keep the total reps per set between 12-20. Any lower than that and you are likely to start accumulating neural fatigue fast. Any higher and you will really be struggling if you do fasted workouts.
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Whats neural fatigue though? like stress? Cortisol related?
 
It has to do with a lot of neurotransmitter stores running low. When you are pushing high percentages of your max, your body has to send out tons of neurotransmitters to help you activate all the muscle required to lift the weight. When you do very high percentages regularly, eventually you start running on fumes.

The easiest way for you tell if your acquiring neural fatigue will be your grip strength. If say you normally have no problem with 405 on deadlift when it comes to your grip, then the next time you come in you have to have straps to get 405 or less. If you do a ton of high percentage work you may wake up feeling drunk. I've actually pushed myself this far and it takes a while to recover from. Not something you want to do if long term consistent progress is the goal. There are other markers as well, for instance if you aren't sore at all but you are consistently lifting less weight from session to session. Being excessively tired, often, even after a good nights sleep.

With the current workout schedule you aren't at serious risk for these things, but now you know some things to watch out for. As for correcting them, sometimes a couple days off works, or change up your training to some lower intensity higher rep work for a little while.
 
Legacyfighter said:
It has to do with a lot of neurotransmitter stores running low. When you are pushing high percentages of your max, your body has to send out tons of neurotransmitters to help you activate all the muscle required to lift the weight. When you do very high percentages regularly, eventually you start running on fumes.

The easiest way for you tell if your acquiring neural fatigue will be your grip strength. If say you normally have no problem with 405 on deadlift when it comes to your grip, then the next time you come in you have to have straps to get 405 or less. If you do a ton of high percentage work you may wake up feeling drunk. I've actually pushed myself this far and it takes a while to recover from. Not something you want to do if long term consistent progress is the goal. There are other markers as well, for instance if you aren't sore at all but you are consistently lifting less weight from session to session. Being excessively tired, often, even after a good nights sleep.

With the current workout schedule you aren't at serious risk for these things, but now you know some things to watch out for. As for correcting them, sometimes a couple days off works, or change up your training to some lower intensity higher rep work for a little while.
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Today I trained and noticed my lower back was still taxing me from my deadlifts on monday...and following your advice and the advice I got about DoggCrapp I also changed some stuff and I'm pretty skeptic about it, since I aint sore right now and I only spent like 1 hour- 1hour and a half at the gym...but I think i came up with a way to avoid neural fatigue and overtraining:

Monday:
Squat ( DoggCrapp)
Bench Press RPT
Dips Weighted
Deadlift RPT
Weighted Pull ups

Wednesday:
Squat (Doggcrapp scheme)
Overhead Press RPT
Weighted Dips RPT
Crunches or Bridges
Weighted Chins RPT
Side Raises Doggcrapp

Friday:
Squat RPT
Bench Press (Doggcrapp)
Weighted Push Ups
Deadlift (Doggcrapp)
Weighted Pull ups (Doggcrapp Fashion)

And just Light jogging or light stair master for Tue-Thu-Sat , and full recovery rest day on Sunday.

A bit more easygoing for my Neural Transmitters right? and also still full body workouts i guess...
 
that isn't dc and doing rest pauses for the same muscle 3 times a week is going to lead to over training quicker than what you were doing.
 
carpee said:
that isn't dc and doing rest pauses for the same muscle 3 times a week is going to lead to over training quicker than what you were doing.
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:/...oh ****...Its just i'm horrible at building my own workouts, usually i get help from people , and i usually split 4 or 5 days...I'm trying to adapt to leangains, I just dont know how atm...and I'm trying to find a way to keep the whole body compounds in and minimize assistance work like I've read from leangains people...wish I had some help or advice from more experienced people than me :( I'm just a humble noob eager to learn ;p
 
Celorza said:
:/...oh ****...Its just i'm horrible at building my own workouts, usually i get help from people , and i usually split 4 or 5 days...I'm trying to adapt to leangains, I just dont know how atm...and I'm trying to find a way to keep the whole body compounds in and minimize assistance work like I've read from leangains people...wish I had some help or advice from more experienced people than me :( I'm just a humble noob eager to learn ;p
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simplyshredded probably has the most straight forward article on DC training.

the only thing you'll have to choose/customize is the exercises you'll do...other than that follow the program.
 
carpee said:
simplyshredded probably has the most straight forward article on DC training.

the only thing you'll have to choose/customize is the exercises you'll do...other than that follow the program.
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Thats the best pointer i could've ever gotten! thank you so much! Now it all fits! Its a 2 week rotation of 5 excercises per day , still keeping the compounds in!!...seriously bro thank you so much :D! I wont overtrain and be able to work out just fine! thanks a lot!
 
Celorza said:
Thats the best pointer i could've ever gotten! thank you so much! Now it all fits! Its a 2 week rotation of 5 excercises per day , still keeping the compounds in!!...seriously bro thank you so much :D! I wont overtrain and be able to work out just fine! thanks a lot!
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since its low volume, slow down your negatives...like 4 seconds lowering each rep

you will be sore but more importantly you can grow. high volume is not the only way.

but you're welcome, good luck bro
 
carpee said:
since its low volume, slow down your negatives...like 4 seconds lowering each rep

you will be sore but more importantly you can grow. high volume is not the only way.

but you're welcome, good luck bro
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Yeah I'm gonna go good with the negs , and also I read its like 10-12 or 11-15 in some excercises plus the double rest pause to failure or high reps in the end with a bit lower weight for heavy compounds like Deadlifts and squats...

seriously I liked this plan a lot! it fits perfectly with lean gains for MWF days!! and the morning cardio for DC i do it all the rest days fasted :D!
 
Celorza said:
Yeah I'm gonna go good with the negs , and also I read its like 10-12 or 11-15 in some excercises plus the double rest pause to failure or high reps in the end with a bit lower weight for heavy compounds like Deadlifts and squats...

seriously I liked this plan a lot! it fits perfectly with lean gains for MWF days!! and the morning cardio for DC i do it all the rest days fasted :D!
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See now we are talking. Follow the Dogg Crapp plan to the letter. It will work great.
 
Legacyfighter said:
See now we are talking. Follow the Dogg Crapp plan to the letter. It will work great.
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hell yeah! but i'm having trouble downing 300 grams of carbs on w.o days...damn oatmeal , whole wheat bread , sweet potatoes, lima beans...all coming in but DEAR LORD its ****ing hard xD i just downed a whole cup of 96% lean ground beef , 1 cup no fat cottage cheese , 1 cup lima beans and 12 oz of sweet potatoes baked with skin..and thats only like 50% of my calories , prot and carbs for today X_X!!! 2 more meals...a bit lighter thank god...but damn its hard eating this much when i was used to broscience of eating 6-8 times a day in small portions
 
are you kidding? i can knock out 300carbs easy.

coming off of a 16-20hr fast, i gotta stop myself from eating lol.

i don't eat lima beans or sweet potatoes , though. rice and noodles are super easy to get down!
 
Celorza said:
hell yeah! but i'm having trouble downing 300 grams of carbs on w.o days...damn oatmeal , whole wheat bread , sweet potatoes, lima beans...all coming in but DEAR LORD its ****ing hard xD i just downed a whole cup of 96% lean ground beef , 1 cup no fat cottage cheese , 1 cup lima beans and 12 oz of sweet potatoes baked with skin..and thats only like 50% of my calories , prot and carbs for today X_X!!! 2 more meals...a bit lighter thank god...but damn its hard eating this much when i was used to broscience of eating 6-8 times a day in small portions
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Yeah I'm with you bro sometimes I have trouble getting 3000-3200 calories myself. It just starts to expand in my stomach. My body says no more but my protocol says LETS GO!! It gets easier as the time goes on. Just do your best. It's relative to lifting almost. You don't just grab the 100lb DBs and start doing curls...you have to work your way up. Best of luck!!
 
Feeling LASAGNEOUS anybody!!!!?????
A whole grain lasagna with 2 lbs of turkey???? AND FAT FREE MOZZARELLA CHEESE POSSIBLE!!!???? Yes!!! Got all my stuff at Stater Bros BTW ...
Step 1
Mix 2lbs of turkey, tomato sau5e, garlic, Italian herbs, parsley, salt & pepper and a squirt of lemon juice, cover and marinate overnight
Step 2
Heat BIG ASS pans on medium and pour the whole SAU5E mixture till turkey is cooked
Step 3
PreHeat oven at 350 degrees
Step 4
Pour layers of cooked sauce the. Cheese, then uncooked noodle .... Set to Failure
Step 5 (Drop Set)
Cover with foil, put in oven for 45 minutes, remover covering foil, cook for 10 more minutes, turn of oven and let sit for 10 more minutes ... If ur like me and like ur cheese on top burnt on the last 10 minutes of cooking increase heat to 400 degrees and then turn off and let sit for 10 minutes
Step 6
FEAST!!!!!!!!!
Half of this was my post work out meal and it was delicious to be honest, I didn't tell my girl it was healthy (she's like the anti health christ) and only told her I ran out of Parmesan cheese and she loved it ... Had no clue it wasn't red meat ...

Anyways I really hope u guys try it, I came out with these out of my ass one night cuz I was craving Italian ... My next piece is a healthy whole grain Pizza
 

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TurningGreen said:
Yeah I'm with you bro sometimes I have trouble getting 3000-3200 calories myself. It just starts to expand in my stomach. My body says no more but my protocol says LETS GO!! It gets easier as the time goes on. Just do your best. It's relative to lifting almost. You don't just grab the 100lb DBs and start doing curls...you have to work your way up. Best of luck!!
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Hehehe, man... if only I had that problem.. I just dont eat cause I fear I will get fat lol.
But I have IF'd on a super drol cycle... (well for like 2 weeks before I said screw it I feel like crap all the time)
And I took in around 6k cals a day, usually in 2 meals ;)
 
mattrag said:
Hehehe, man... if only I had that problem.. I just dont eat cause I fear I will get fat lol.
But I have IF'd on a super drol cycle... (well for like 2 weeks before I said screw it I feel like crap all the time)
And I took in around 6k cals a day, usually in 2 meals ;)
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6k...that is impressive my friend! I could
Do that in junk food easy (I can eat some junk food now lol) but in clean calories...wow!!

Oh and that lasagna looks BOMB!
 
Vote4pedro said:
Feeling LASAGNEOUS anybody!!!!?????
A whole grain lasagna with 2 lbs of turkey???? AND FAT FREE MOZZARELLA CHEESE POSSIBLE!!!???? Yes!!! Got all my stuff at Stater Bros BTW ...
Step 1
Mix 2lbs of turkey, tomato sau5e, garlic, Italian herbs, parsley, salt & pepper and a squirt of lemon juice, cover and marinate overnight
Step 2
Heat BIG ASS pans on medium and pour the whole SAU5E mixture till turkey is cooked
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My hero! Now on to a Pizza like your said:

Found our answer!!

MEATZA!!!

By Karen Barnaby

If you’ve missed pizza, here’s the answer. I’ve kept the counts separate for all the components so you can make up your own toppings. Too bad about pineapple!

It’s important to drain the mushrooms. There is no traditional crust to absorb any liquid, so your meatza will wet and sloppy if you don’t.
Meatza

Makes 1 12-inch meatza or 8 good slices

1 lb. ground pork
1 lb. regular ground beef
1/4 cup finely diced onion
1 clove garlic, minced
1 egg
1/2 cup freshly grated Parmesan cheese
3/4 tsp. salt
1/4 tsp. freshly ground black pepper

Preheat the oven to 450°F. Combine the pork, beef, onion, garlic, egg, cheese salt and pepper. Mix well. Pat out evenly onto a 16-inch rimmed pizza pan. Bake for 10 minutes. Remove from the oven and carefully pour out the juices that have accumulated in the pan. The meat will have shrunk to about 12-inches and this is fine.

Total: 2767 cals
Fat: 217 grams
Carbs: 7 grams
Fiber: 1 grams
Protein: 184 grams

Mushroom and Pepper Topping

2 Tbsp. extra-virgin olive oil
3/4 lb. sliced mushrooms
sea salt and freshly ground black pepper
1 cup thinly sliced bell pepper - red is nice
1 cup tomato sauce
12 oz. full-fat mozzarella cheese, grated
1 tsp. dried oregano, optional

In a large frying pan over high heat, heat the olive oil. Add the mushrooms, season with salt and pepper and fry until they are browned and the liquid has evaporated. Scoop the mushrooms out of the pan into a sieve to drain and add the peppers to the pan. Fry until the peppers are slightly limp. Add to the mushrooms.

Preheat the broiler to high. Spread the tomato sauce evenly over the base and scatter with the mushrooms and peppers. Cover evenly with the cheese and sprinkle with the oregano. Broil until bubbly and lightly browned. Cool on a rack for a few minutes before slicing and serving.

Total: 1520 cals
Fat: 120 grams
Carbs: 40 grams
Fiber: 6 grams
Protein: 242 grams

For the whole thing:

Total: 4287 cals
Fat: 337 grams
Carbs: 47 grams
Fiber: 7 grams
Protein: 426 grams

Simple Tomato Sauce

Makes 1 1/2 cups
2 Tbsp. extra-virgin olive oil
1/4 cup finely diced onion
1 28-oz. can Italian plum tomatoes, well drained and finely chopped
sea salt and freshly ground black pepper

In a heavy pot, heat the olive oil over medium heat. Add the onion and sauté until translucent. Add the tomatoes and cook at a lively simmer until the sauce has reduced and the oil starts to float to the top. Season to taste.

Total: 327 cals
Fat: 28 grams
Carbs: 20 grams
Fiber: 4 grams
Protein: 4 grams


Step 3
PreHeat oven at 350 degrees
Step 4
Pour layers of cooked sauce the. Cheese, then uncooked noodle .... Set to Failure
Step 5 (Drop Set)
Cover with foil, put in oven for 45 minutes, remover covering foil, cook for 10 more minutes, turn of oven and let sit for 10 more minutes ... If ur like me and like ur cheese on top burnt on the last 10 minutes of cooking increase heat to 400 degrees and then turn off and let sit for 10 minutes
Step 6
FEAST!!!!!!!!!
Half of this was my post work out meal and it was delicious to be honest, I didn't tell my girl it was healthy (she's like the anti health christ) and only told her I ran out of Parmesan cheese and she loved it ... Had no clue it wasn't red meat ...

Anyways I really hope u guys try it, I came out with these out of my ass one night cuz I was craving Italian ... My next piece is a healthy whole grain Pizza

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No back shot currently. Care to estimate mine? I've got a pretty good idea, but I always tend to guess low.

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Random pic...



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