Quick rundown of Lean Gains
- Thread starter JayRock
- Start date
JayRock
Member
what i've read so far is that it's a 16 hour fast followed by an 8 hour refeed, typically up until bedtime. On workout days complex carbs and protein should be high during the feed time, but on non workout days fats fruits and veggies should be the main macronutrients. After looking into it, and going on the website, I still can't find the answer to these three questions:
1. Is it possible to make any real muscle gains on this diet? (I know it's mainly focused on cutting bodyfat and maintaining muscle)
2. If I train early in the mornings, how ould that change my breaking the fast? I wake up at 5am, go to work til 8am, go straight to the gym around 9-10am, then go back home until 3-4pm when I go back to the office. I'm so used to having a postworkout meal within an hour after the workout.
3. Is the same fasting protocol of fasting 8 hours during sleep followed by fasting 8 hours upon waking up to be followed even on non workout days too?
1. Is it possible to make any real muscle gains on this diet? (I know it's mainly focused on cutting bodyfat and maintaining muscle)
2. If I train early in the mornings, how ould that change my breaking the fast? I wake up at 5am, go to work til 8am, go straight to the gym around 9-10am, then go back home until 3-4pm when I go back to the office. I'm so used to having a postworkout meal within an hour after the workout.
3. Is the same fasting protocol of fasting 8 hours during sleep followed by fasting 8 hours upon waking up to be followed even on non workout days too?
Red Dog
Well-known member
If you look on the clients/testimonials page on leangains.com it's relatively obvious that many have added muscle using the protocol. I know a few members -- including myself -- who currently or previously used LG for recomposition purposes that ended up maintaining a similar weight while dropping bodyfat, indicating an increase in lean mass. Also, I think there are a few logs on here where people are using LG specifically to add mass but I'll have to search for them.
Well, the bottom-line is that you want your fast to last ~16 hours. Fortunately, the "golden" post-workout window is longer than most people believe. If you wake up at 5AM, I'm assuming you stop eating at or before 9PM. If I was in your position with your schedule, I would consume BCAAs before/during/after my training session and then just wait the hour or two until 1PM (or possibly later) and consume a large meal high in protein and CHO. You could eat again before you left for the office and/or include a third meal when you returned home.
Yes; on a cut, you may opt to perform some light cardio on your non-workout days (e.g. brisk/incline walking) to speed up fat loss if that's your goal. But again yes, you would fast ~16 hours regardless of what you were doing that day.
Hope that helps answer your questions!