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On low cal days that is definitely the way to do it. You actually feel full and satisfied for at least part of the day.
The Lean Gains / IF learning and Discussion Log
- Thread starter MrKleen73
- Start date
On low cal days that is definitely the way to do it. You actually feel full and satisfied for at least part of the day.
DreamWeaver
Legend
My thinking exactly...
Frank Reynolds
Board Supporter
I fast until 5-5:30, and eat basically 1 big meal at 5-5:30, and a small meal at 8-8:30. I have been doing this for a while now, training day or not.
This way I get to eat a bit more in that one meal, and I actually found myself getting more hungry after I ate at 12:30, vs fasting all day. However come 3:30-4pm, I am watching the clock pretty hardcore.
Sik
Member
The first rule of Lean Gains is there are no cheat meals!
But yeah, I would classify it as that!
2 hyuge servings of Butter chicken
2 hyuge servings of Saag
2 Tandoori Chicken legs
3 Samosas
4 servings Naan
3 big servings curried vegetables
1 bowl rice dessert (forgot name)
5 Gulab Jamun balls w/loads of syrup
and when I got home I had a brownie, a glass of milk, and passed out for the evening (8PM)
I was at about 5600 calories for the day, a bit above my 4400 target (20% over maintenance)!
This morning, cleared it ALL out before quads!
WTF? I'm in India working running away from this and you eat like a mad man loool
yesterday
1 Butter panner
4 Tandoori Chicken tighs
2 entire naan's lol
2 vegetable palav
And i was done lol but man 5 Gulab Jamun balls are so good loool and i run from them!
EasyEJL
Never enough
hmm for me yesterday was a tandori chicken leg + thigh, about 1/2lb of goat curry, some vegetable palav, 3 cups of chicken biriyani, some chole, and crap like I remember the rest
only one gulab jamun tho.Last night I'm not sure how badly I blew out timing as we went out shooting pool at like 830ish and I drank steadily till 230am. Feel decent surprisingly this morning, tired but not really hung over. Started with sugar free red bull + sailor jerry then started doing the hourly shot specials, which i don't even remember what they were now. bar tab was around $90 for me + the wife
Milas
Board Sponsor
Looks tasty! Yeah, I don't eat that way often, more of a cheat/treat. The Gulab Jamun was a bit more than I usually eat, but the new management of this restaurant has made all of the food better/fresher.
I'm in india and i'm running from here!
And you guy's are eating a lot of Indian food? Spicy food here kills my stomach...
Here most of the time i'm almost a pure Cetogenic Guy
I paid for it the next morning, cleared me out, but not too bad. My wife gets hit harder, it takes her a day to recover. We love carbs, but I try to stay away.
I would be in a LOT of trouble if I were in India!!! Probably eat a lot of Tandoori.
Milas
Board Sponsor
hmm for me yesterday was a tandori chicken leg + thigh, about 1/2lb of goat curry, some vegetable palav, 3 cups of chicken biriyani, some chole, and crap like I remember the rest
Last night I'm not sure how badly I blew out timing as we went out shooting pool at like 830ish and I drank steadily till 230am. Feel decent surprisingly this morning, tired but not really hung over. Started with sugar free red bull + sailor jerry then started doing the hourly shot specials, which i don't even remember what they were now. bar tab was around $90 for me + the wife
You're making me want to go back!!!
Drinking is a hard one to figure out, but every once in a while I don't think it'd be too bad for you. I just can't stand spending money like that when I can drink for much less at home, and even then I rarely do anymore! My wife though, she loves her wine! Dealing with our 4yr old, it's her reward / patience booster at the end of the night!
DreamWeaver
Legend
I am watching the clock for any fast break, I think it has more to do with the fact that I'm getting close to chow time... :yup:
mcgeier
Member
The IF method is really interesting. I also want to follow the IF diet but I have a few questions: For me its easier to eat from 7:30am to roughly 15:30pm(maybe shorter). Does it matter that much? Leangains recommed to fast until noon, but I have to do a lot of work(including training) in the evening and I dont want to spend the time where Iam not even thinking about eating at all(due to work) with eating. I also tend to be very hungry in the morning hours than to be in the evening.
Milas
Board Sponsor
It seems like you could, just follow the 16hr fast, 8hr feed protocol.
If you're training in the evening, you'd probably want to make sure you're getting in a good amount of food pre-workout, so making your last meal rich in protein and slow carbs, and some good fats would probably be best.
Try it out, see if it works, and adjust from there. It's all a big experiment anyway!!!
MrKleen73
Legend
The Lean Gains can be used during any 16/8 hour window. He recommends the 12-8 because that is easier for most people and they get to eat dinner with their family. However otherwise it really doesn't matter too much other than personal preference. Also as you can see you do not have to do the exact amounts of time. Man I am really hungry now, but I won't be breaking fast until about 1:00 PM. I have a lunch date with the wife and not even sure what we are going to eat, but I am starting to think maybe a huge double meat chopped baker from Pappa's BBQ smothered with jalapenos that is EASILY 1500 cals right there.
thetinyguy
Well-known member
Jealous.. that sounds so amazing right now, Dieting sometimes = :banghead:
mcgeier
Member
. Thanks. Yeah I will adjust depending on results. Will be taking some bcaas after workout since I usually workout at 11 pm.
MrKleen73
Legend
Agreed but this makes things a lot easier. I diet on my low calorie days and scarf on my anabolic days.
ScottyDoc
Well-known member
Yeah.. Every time I get on here and read the stuff they are eating it instantly makes me HUNGRY!!!
thetinyguy
Well-known member
The funny thing is that's what I've been doing the past few weeks, On off days i do cardio and diet pretty strictly but on days i train i eat whatever/whenever. There HAS to be a benefit to it because your supporting muscle growth on the days you NEED it and on the off days your still maintaining enough protein and eating less calories. I'm just gonna stick with it and see where i end up in a few weeks. :fing02:
thetinyguy
Well-known member
Yeah i love eating so i had to adapt a little to IF.
kyoryoko
Member
Thanks lol
Should really use the sources available. Sometimes the excitement of looking at the awesome meals makes me forget I can think for myself haha
oufinny
Well-known member
The first rule of Lean Gains is there are no cheat meals!
But yeah, I would classify it as that!
2 hyuge servings of Butter chicken
2 hyuge servings of Saag
2 Tandoori Chicken legs
3 Samosas
4 servings Naan
3 big servings curried vegetables
1 bowl rice dessert (forgot name)
5 Gulab Jamun balls w/loads of syrup
and when I got home I had a brownie, a glass of milk, and passed out for the evening (8PM)
I was at about 5600 calories for the day, a bit above my 4400 target (20% over maintenance)!
This morning, cleared it ALL out before quads!
Is it wrong that I went from 6 to midnight when I read that? Could be the fact I get to eat in 30 minutes and I am starving!
Milas
Board Sponsor
I'm there with you, watching the clock intently!!!
I just popped some glycobol, had a good back/shoulder/arm workout this morning, I AM READY TO BREAK FAST ALREADY!!!
Yeah, I want to head back to the Indian place. I could eat there just about every day for just $6! I could make it my 1 meal for the day to keep calories in check!
oufinny
Well-known member
Well it is a wheat flour based bread, I assume that would mean gluten.
MrKleen73
Legend
Man I had a fun meal for lunch, will have a large amount of protein later tonight and that will probably be all. Had 2 hot wings, a plate of Chicken Marsala pasta, and 1 really big piece of cake and some pieces of bread with a spinach and artichoke dip. Not something to recommend especially on a lower calorie day but I don't pass up on that cake it is some of the best around. Made me happy I am not getting ready for anything specific today won't be any type of problem and wont be any kind of make up day or anything to try to make up for having that meal. I may only have protein a later today to make up for it if I do anything.
Tomorrow I will be eating big again but it is a lower body day and should be needed. Hopefully some of these carbs I just got in are full on ready to go for tomorrows lift. I know I am already seeing vascularity from that meal. Oh I also took 600mg of ALA before eating this. WooHoo!
Tomorrow I will be eating big again but it is a lower body day and should be needed. Hopefully some of these carbs I just got in are full on ready to go for tomorrows lift. I know I am already seeing vascularity from that meal. Oh I also took 600mg of ALA before eating this. WooHoo!
DreamWeaver
Legend
You fuggin glutton, I am sitting here on the edge of my seat ready to go and pig out on a couple of gyro's, and I have to come here and read about your fuggin feast ...:stooges: I am so gonna hoover those fuggers down...:32:
MrKleen73
Legend
Yeah it is pretty awesome and it really seems the progestin is kicking in so I honestly do not expect any damage from this at all. I bet it all lands in my muscle.
DreamWeaver
Legend
Yeah it is pretty awesome and it really seems the progestin is kicking in so I honestly do not expect any damage from this at all. I bet it all lands in my muscle.
I just had and orange, so feel a pit less peckish... Oranges really energize me for some reason...
RickRock13
Well-known member
Just thought I'd throw out there some numbers on the success I'm having with lean gains.
I started lean gains on April 4th at 196, and today (may 20th) I am sitting at 176. So its 20 lbs in around 6 weeks on lean gains with maintaining strength!!
Last year on a full on cut it took me 8 weeks to lose 16 lbs and I lost a good amount of strength and muscle in the process.
I think this whole thing of high Cal/ training days is a lot of the magic. Basicly cutting on rest days and maintaining or even building muscle on training days is great. This whole thing is wonderful, and in another month I can't imagine where I will be....
I started lean gains on April 4th at 196, and today (may 20th) I am sitting at 176. So its 20 lbs in around 6 weeks on lean gains with maintaining strength!!
Last year on a full on cut it took me 8 weeks to lose 16 lbs and I lost a good amount of strength and muscle in the process.
I think this whole thing of high Cal/ training days is a lot of the magic. Basicly cutting on rest days and maintaining or even building muscle on training days is great. This whole thing is wonderful, and in another month I can't imagine where I will be....
soontobbeast
Well-known member
what i want to know is, who all is doing cardio in the fed state? im not leaning out as quick as i'd like and im wondering if doing cardio during the 8 hour period would be.......counter productive.
you'd be burning liver glycogen doing cardio in the fed state when you're trying to preserve liver glycogen to fend off catabolism for as long as you can - sort of saving your calories for the fast.....dividing fat burning time and recovery/hibernation time. so it would make sense to do all of the cardio in the fasted state.
however, ive only been doing an hour of walking a day during my fast for cardio and i'd like to step it up a notch by doing some eliptical at night when i can hit the gym equipment.
thoughts?
you'd be burning liver glycogen doing cardio in the fed state when you're trying to preserve liver glycogen to fend off catabolism for as long as you can - sort of saving your calories for the fast.....dividing fat burning time and recovery/hibernation time. so it would make sense to do all of the cardio in the fasted state.
however, ive only been doing an hour of walking a day during my fast for cardio and i'd like to step it up a notch by doing some eliptical at night when i can hit the gym equipment.
thoughts?
MrKleen73
Legend
I don't think it will have any effect catabolic wise, we don't really fast long enough to produce catabolism of muscle only fat. So really at that point it becomes a calories in calories out situation so yeah it would be of benefit, but probably not as much as additional cardio during the fast or simply removing an extra 500 cals on non training days. It won't hurt your muscle and doesn't equal out to much of a drop over the course of a week but is big enough to drop about an extra .5 lb off a week.
MrKleen73
Legend
Yeah he recommends you just have a lower caloric intake on the rest days and that would equal what you would burn via cardio. However he also states cardio in the fasted state promotes faster fat loss. So just depend on how you want to approach it but it works both ways.
Red Dog
Well-known member
For "stubborn fat loss," you can add in a little of cardio at the end of your lifting session to help lose those last pounds of fat. I would recommend (and I myself typically perform) 25-30 minutes of incline/brisk walking for this, but you could experiment with other types of cardio as well!
Milas
Board Sponsor
LISS is great for targeting fat loss and minimizing muscle loss. However, you don't burn the same quantity of fat as if you do MISS or HIIT, those burn more total calories and total fat.
My preference is doing HIIT and MISS until I get in the single digit bodyfat range, then switch over to mainly LISS (12-15% incline, 3mph, 45-60 minute sessions up to 2 x a day).
My preference is doing HIIT and MISS until I get in the single digit bodyfat range, then switch over to mainly LISS (12-15% incline, 3mph, 45-60 minute sessions up to 2 x a day).
Milas
Board Sponsor
Quick question, I've been fasting 17+ hours now and I'm feeling fine, no hunger at all now. How long should I keep going? I just ran ~3 miles and I'm going to do a few more in a little bit.
I'm drinking some BCAA, but not jonesing for anything right now (took 1 Dexaprine earlier today, those things friggin' annihilate my appetite!).
I'm drinking some BCAA, but not jonesing for anything right now (took 1 Dexaprine earlier today, those things friggin' annihilate my appetite!).
RickRock13
Well-known member
If its a rest day or cardio day, I say go longer if you aren't hungry. I have went as long as 20 hours before breaking fast on those days while taking in BCAAs every couple hours. Keep that protein synthesis going and you should be good to go.
soontobbeast
Well-known member
alright ill try it.
i have about 5-6lbs to lose before i look awesome. its frustrating because i seem to be recomping on a small amount of calories.
adnscmplx
Member
Hey-
I have been thinking about going really low on cals on rest days? I mean somewhere in the 1000-1200 kcal range for a roughly 210lb guy. I would probably have to go less than 1 g protein per pound of body weight.
If you weigh 210lbs and you have to eat 1g protein/lb weight, that gives you 840 kcal right there. So to end up in the 1000-1200 range for the day, you would have to eat only very high protein foods (i.e. chicken breast, tuna, protein pudding) when you thrown in small amounts of unavoidable fat and carbs.
I'm probably around 13-15% BF. Does anyone think going really low is a good idea? Overkill?
I have been thinking about going really low on cals on rest days? I mean somewhere in the 1000-1200 kcal range for a roughly 210lb guy. I would probably have to go less than 1 g protein per pound of body weight.
If you weigh 210lbs and you have to eat 1g protein/lb weight, that gives you 840 kcal right there. So to end up in the 1000-1200 range for the day, you would have to eat only very high protein foods (i.e. chicken breast, tuna, protein pudding) when you thrown in small amounts of unavoidable fat and carbs.
I'm probably around 13-15% BF. Does anyone think going really low is a good idea? Overkill?
MrKleen73
Legend
Definitely no drawbacks to it regarding muscle atrophy or catabolism. Only drawback to that would be personal preference really. You would definitely burn more fat that way. YOu don't really even have to worry about the 1/1 on protein that day either. If you are going to do it like that just have basically 1 high protein meal at the end of the day or something. A nice big lean 16-20 oz
steak or something would be great.
MrKleen73
Legend
I used IF as an excuse for a chocolate peanut butter shake since today was a workout day
Why do I get the feeling this was not just chocolate protein powder, ice and some peanut butter mixed together.... Did you use real ice cream???
adnscmplx
Member
Thanks a lot dude. That is solid re-enforcement for me. I'll probably just eat two big (around 1 lb meat) meals on rest days and see how it goes.
I'm not going to do any formal cardio (because it sucks) so having a big calorie deficit on rest days seems like the way to go. I don't anticipate it being that hard with IF, also I get to eat a decent amount on lifting days.
And yes a nice 16-20 ounce steak (in any context) is great.
