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  1. The Lean Gains / IF learning and Discussion Log

    Mr Kleen, My goal is 215, 10% bodyfat and 35 in waist, using +10% on build days and -35% on burn days....today being a burn day. So I have a steep hill to climb so I am trying to set myself set up properly....I'm not expecting to get there in 2 weeks but I hope to make big progress by...

  2. The Lean Gains / IF learning and Discussion Log

    Well I'm using BMR of 2341 as my base for the +10% / -30% but I am in a cut....I am currently 262lbs 23.6% with a 42 in waist. I decided not to add exercise calories into the figures. Is that a big mistake? So training day I look for 2,550 calories and rest day look for 1,638 calories. I have...

  3. The Lean Gains / IF learning and Discussion Log

    Mr Kleen and Easy Thank you very much...Day 3 going well.....burn day went cardio and a shoulder routine (5 shoulder surgeries so gotta keep them strong) with BCAA's this morning....I'm first meal in 15 mins will be 9 oz chicken breast grilled 1 can sliced carrots with 2 tablespoons butter 1...

  4. The Lean Gains / IF learning and Discussion Log

    Also I'm on Day 3 now and the last 2 nights I have had such a hard time falling asleep....I'm guessing its because my body is not used to eating clean with specific calorie counts and after a few more nights I should be good..Anyone else experience this?

  5. The Lean Gains / IF learning and Discussion Log

    Hi guys, For my training day I'm thinking about have a whole wheat pasta with chicken dish to break my fast......what kind of sauce can I use that wont through my fat content over my limit cuz I was thinking garlic and olive oil but that would be too many fat grams along with the fat...

  6. The Lean Gains / IF learning and Discussion Log

    I actually like fasted workouts

  7. The Lean Gains / IF learning and Discussion Log

    Thanks Thepaul7.....just order 2 containers and will use it on training days with my protein shake to get my carb number up

  8. The Lean Gains / IF learning and Discussion Log

    Where can you get Glycomyx....check a few supp stores and amazon and I'm striking out

  9. The Lean Gains / IF learning and Discussion Log

    Got hopefully one last question for you guys. So I have my macros split between training and rest day for my cut Training 2500 calories 225g protein 20-40g fat 330g carbs Rest day 1700 calories 225g protein 30-60g fat 65g carbs I can do well with the 65g carbs but how to you increase carbs...

  10. The Lean Gains / IF learning and Discussion Log

    I'm gonna do the +10/-35......appreciate the help fellas

  11. The Lean Gains / IF learning and Discussion Log

    That link was perfect, thank you

  12. The Lean Gains / IF learning and Discussion Log

    How do you determine how many calories you should take in daily during the feeding window? My current stats are 267lbs 42in waist 24.1% bodyfat MY goals 215lbs 10% bodyfat I'd like to see some rapid changes so was thinking about staying around 2000 calories with 200g of protein and low...
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