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Any of you follow Lean Gains?

ECWHY

Member
I was thinking of starting leangains (carb cycling with higher protein intake). I feel I will have to be drinking a ton of protein shakes compared to a normal carb cycling diet which would raise fat on the rest days.

Just wanted to hear your thoughts and suggestions.

From a calculator, my intake would be:

Training Day:

Cals: 2400 (~TDEE)
Carbs: 278
Fat: 41g
Protein: 230g (1.4g/lb)

Rest Day:

Cals: 1525
Carbs: 38g
Fat: 50g
Protein: 230g
 
Leangains refers to intermittent fasting which is a 16 hour fast followed by an 8 hour eating window (or smaller if you prefer). What you have above is simply carb cycling. You are confusing the two.
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You are thinking of the eating schedule based off personal convenience which really holds no merit over spaced out meals.
Actually spaced out meals especially dosed 4-5 hours apart has been shown to be superior for muscle protein synthesis.
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At the end of the day it comes down to personal preference and how you want to adhere. The only thing you did was cut calories super low on rest days which IMO is not a bright idea. Your recovery even when in a deficit will take a toll, DOMS may be more noticible. You would be better off keeping calories as high as possible and then adjusting your caloric load. a 1000 calorie swing on an offday is very massive.
 
The Solution said:
Leangains refers to intermittent fasting which is a 16 hour fast followed by an 8 hour eating window (or smaller if you prefer). What you have above is simply carb cycling. You are confusing the two.
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You are thinking of the eating schedule based off personal convenience which really holds no merit over spaced out meals.
Actually spaced out meals especially dosed 4-5 hours apart has been shown to be superior for muscle protein synthesis.
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At the end of the day it comes down to personal preference and how you want to adhere. The only thing you did was cut calories super low on rest days which IMO is not a bright idea. Your recovery even when in a deficit will take a toll, DOMS may be more noticible. You would be better off keeping calories as high as possible and then adjusting your caloric load. a 1000 calorie swing on an offday is very massive.
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I did know it was IF, but was more interested in discussing the macro breakdown of it. It seems to be pushing more for higher protein on rest days over higher fat, unlike general carb cycling.

I was thinking of doing high/med/low carbs days with IF but was doing some reading on lean gains. I train 5x a week though so it didn't seem too viable but still wanted to ask about it.
 
ECWHY said:
I did know it was IF, but was more interested in discussing the macro breakdown of it. It seems to be pushing more for higher protein on rest days over higher fat, unlike general carb cycling.

I was thinking of doing high/med/low carbs days with IF but was doing some reading on lean gains. I train 5x a week though so it didn't seem too viable but still wanted to ask about it.
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It is just an outline. Thats it. Raising protein higher when your already meeting minimums won't yield too much benefit to you unless you want to start considering "Enhanced" supplements where P ratio turnover would be better.

It would just be easier to do training and non training days, drop a bit of carbs (not 1000 calories) and move forward. As long as you hit your deficit for the week that is what matters most. No advantage besides personal preference.
 
The Solution said:
It is just an outline. Thats it. Raising protein higher when your already meeting minimums won't yield too much benefit to you unless you want to start considering "Enhanced" supplements where P ratio turnover would be better.

It would just be easier to do training and non training days, drop a bit of carbs (not 1000 calories) and move forward. As long as you hit your deficit for the week that is what matters most. No advantage besides personal preference.
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Sounds good. Appreciate the info as always, Bob!

I'll read some of your old posts about carb cycling for more info
 
ECWHY said:
Sounds good. Appreciate the info as always, Bob!

I'll read some of your old posts about carb cycling for more info
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if you're interesting carb cycling moreso than leangains (IF), check out the T-nation article called "the carb cycling codex"... one of the best reads around.
 
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Invalid Link Removed (the skip hill seminar is very informative)
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There really is no need for a "no carb day" that is highly personal preference. Even if you just did non training and training days and modified fats/carbs on those days it is still considered carb cycling. Plus its less complex and easier to track. Again personal preference on how detailed you want to get. My general rule of thumb. Keeping carbs as high as possible while still losing = a win win , and allows for lots of flexibility when you stall.

[video=youtube;3yDPpc1Yazs]https://www.youtube.com/watch?v=3yDPpc1Yazs[/video]
 
booneman77 said:
if you're interesting carb cycling moreso than leangains (IF), check out the T-nation article called "the carb cycling codex"... one of the best reads around.
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This. It is my favorite article on the topic, but I would consume more fats than it suggests for cutting.
 
I do IF with a 16 hour fasting window on my cardio day with good results. Example, last meal whey/casein at around 10pm, cardio the following morning on empty stomach w/ fatburner, eat first meal at 2pm.
 
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