The Lean Gains / IF learning and Discussion Log
- Thread starter MrKleen73
- Start date
rugger48
Well-known member
Welp here I am close to 42 and trying something different. Again. Amazing Howing different things you try in this lifestyle.
Started today.
Basically fasted til 4:30 pm post workout was suppose to be at 3
Put it all in 2 meals 1st one was 2 chicken breasts and a cup of rice with another 10 florets of broccoli add 2 caps of fish oil
2nd meal was 2 more chicken breasts a cup and half of mash potatoes some 1/8 of watermelon 2 fish oil caps at 9pm
My food window was short today but I got the Cals in I wanted just need to find the sweet spot.
What I'm going to like about this diet is I get hungry as the day goes on, it's easy for me to fast during the day because I'm busy and don't have find ways to feed my self during the day and it looks like I can eat more carbs than normal.
Let's see how it works
Ps. I starting sipping on 2 scoops extend 20 minutes before workout finished it at about the end of it
Started today.
Basically fasted til 4:30 pm post workout was suppose to be at 3
Put it all in 2 meals 1st one was 2 chicken breasts and a cup of rice with another 10 florets of broccoli add 2 caps of fish oil
2nd meal was 2 more chicken breasts a cup and half of mash potatoes some 1/8 of watermelon 2 fish oil caps at 9pm
My food window was short today but I got the Cals in I wanted just need to find the sweet spot.
What I'm going to like about this diet is I get hungry as the day goes on, it's easy for me to fast during the day because I'm busy and don't have find ways to feed my self during the day and it looks like I can eat more carbs than normal.
Let's see how it works
Ps. I starting sipping on 2 scoops extend 20 minutes before workout finished it at about the end of it
Folkmetalhead
New member
Had just best 16h fasted wo ever and did 2x180kg (400lbs) box squat at 80kg (176lbs) morning weight.. Feels good!
Could have prolly done 190kg atleast once, but decided to leave some gas in the tank for rest of wo.. Will be trying that @ saturday thou!
Could have prolly done 190kg atleast once, but decided to leave some gas in the tank for rest of wo.. Will be trying that @ saturday thou!
ryox82
Member
I just started following this last week. I am doing this along with the Stronglifts 5x5 routine. Yesterday I even lifted fasted, and still put up higher numbers on all my lifts without feeling any more tired than usual. I am pretty excited to see if I drop any body fat in the comming weeks.
DreamWeaver
Legend
Yah will and you're going to likely be stronger when fasted as you climatize to it. I can't do all my workouts fasted but my fasted ones are my best.
houstontexas
Well-known member
I'm no IF guru, but I don't know how you could really incorporate that at all. If you are working out in the AM then you should be having a huge meal including lots of carbs to break your fast right? That would be at lunchtime so you can't really include most of your carbs for your latest meal if you already had a huge amount at lunch. I guess you could hold off on eating your carbs until night time, but I don't think that would be the best use of your break-fast meal. I'm really interested to see what the guys with better knowledge have to say though.
RickRock13
Well-known member
EasyEJL said:
I think that would fit best for someone who works out in the evenings. Those of us that train fasted in the AM, it wouldn't work well because our fast breaker is our post workout meal and should have the highest percentage of total carbs for the day.
EasyEJL
Never enough
well, i sort of get that from a general recovery standpoint, but is there particularly any science behind that meal having the highest amount of carbs? Not particularly from what I can tell. Although you are right, it would likely fit better for an evening workout.
ryox82
Member
I don't think I would change anything. I work out at night normally after work, and I can low carb it during the day as I have an office job. I find the hardest aspect of this whole thing is the social one for me. I recently moved closer to work and all of my friends. In fact, I now rent from one of my friends mother, so I am hanging out EVERY night. I have declined Checkers fries twice in the past week at 12 am. Happened again just last night lol. Luckily for me I stay pretty full after 8 so it is not SO hard.
ryox82
Member
It might be more convenient for someone like me who works out at night, but honestly, you could probably get away with having some carbs with your post work out and the following meal, but still have the bulk with your latest meal. I can't believe that our bodies couldn't handle the wait. Considering food naturally isn't just readilly available for consumption right after high activity levels. This goes back to that whole cave man argument though.
houstontexas
Well-known member
I love this diet guys. It is absolutely wonderful especially on build days. I just had 20oz of chicken breast on 4 whole wheat tortillas with fat free sour cream, salsa, and jalapenos. I feel good during the entire fast except sometimes I get really excited about eating at noon. I think its a plus that I'm actually looking forward to lunch, but it can get annoying watching that clock from about 11-12. This diet gives you so much freedom in your diet b/c you're no longer trying to spread your calories in 1,000 different meals. I just wanted to share my excitement with the fellas. I mean I'm about 2wks into the diet and I'm more pumped about it every day b/c it's just that great.
DreamWeaver
Legend
Yah you're singin my song...
ryox82
Member
lol I laughed becuase today from 11-12 I was getting hungry, I held out until about 12:30 and then I attacked that this chicken ceasar salad I get from this deli close to my job. I was stuffed when I finished. That is the one thing about this diet...I am noticing I get pretty full off of my first meal, and after that my appetite starts to return to normal until I start the fast again at 8 oclock.
DreamWeaver
Legend
I have had some difficulty with appettie on burn days as I get leaner. Moreso in the evening though... it's like my metabolism is speeding up or because of my leanness my body is screaming "feed me you azzhole" ... well fug you body I have a contest to win!!
houstontexas
Well-known member
DreamWeaver said:
I hear you man. Burn days can be a bish.
RickRock13
Well-known member
DreamWeaver said:
I know this all too well. I feel hungry all day long on burn days. Diet sodas and Stims help to curb appetite a little, but its still rough.
ryox82
Member
I'm going to try to eat less today, it's a burn day for me, but it flys in the face of the you need to eat in order to grow logic stuck in my head. Considering it got me nothing but a high bf (even eating mostly clean) I was obviously wrong. That is why I am intent on giving this a go.
houstontexas
Well-known member
Milas said:
So 20% above maintenance every day or what is your avg?
MrKleen73
Legend
Throughout the day you would have lower carbs not creating too much of an insulin spike, the meats, and slower digesting protiens taken in during the fast breaking and following meal / Snacks would provide some insulin to get nutrients into the muscle. Still giving you protein for the workout induced protien synthesis as well as the fact the muscle would have been using the leftover glycogen in the muscle from the day before as part of the recovery process. So muscles would still be somewhat glycogen depleted by the evening then having the largest meal at night with a bunch of carbs would still add a major anabolic response. I would keep it low fat on top of this to speed digestion. I would want moderate to quickly digestible carbs to really create the insulin spike shuttling the carbs into my muscle quickly then allowing my blood sugar to return to lower levels it is used to running on during the fast. Remember muscles will not release glycogen back into the blood when low blood sugar instances occur. 
I would try to keep it about an hour and a half or more before going to bed so that I did not hurt my natural GH pulse rhythms by having excess insulin or levels of fats running through my veins when the body signaled for the release of GH because both of those things blunt GH release. That is probably a major reason why the extra weight loss occurs in that situation. Optimization of insulin and GH response creating a anabolic environment in the muscle while creating a fat burning scenario due to lower blood sugar and glucagon like peptide being released. Remember once the glycogen is in the muscle and the protein synthesis is taking place the anabolism is well under way and the need for insulin as a method of nutrient delivery is not needed. SO the muscle can do its thing in its own now anabolic environment and yet the lower blood sugar takes place kicking off the glucagon like peptide response which is increasing fat oxidation for energy to run off of until more intense activity makes the muscle burn through some of the glycogen. Otherwise it can be used for the recovery and building of new muscle tissue and you run off of your fat most of the time. The GH release at night is naturally the biggest one so this scenario makes sense to me.
Martin also has a very similar if not the same article on his site that I mentioned earlier in this thread somewhere.
I would try to keep it about an hour and a half or more before going to bed so that I did not hurt my natural GH pulse rhythms by having excess insulin or levels of fats running through my veins when the body signaled for the release of GH because both of those things blunt GH release. That is probably a major reason why the extra weight loss occurs in that situation. Optimization of insulin and GH response creating a anabolic environment in the muscle while creating a fat burning scenario due to lower blood sugar and glucagon like peptide being released. Remember once the glycogen is in the muscle and the protein synthesis is taking place the anabolism is well under way and the need for insulin as a method of nutrient delivery is not needed. SO the muscle can do its thing in its own now anabolic environment and yet the lower blood sugar takes place kicking off the glucagon like peptide response which is increasing fat oxidation for energy to run off of until more intense activity makes the muscle burn through some of the glycogen. Otherwise it can be used for the recovery and building of new muscle tissue and you run off of your fat most of the time. The GH release at night is naturally the biggest one so this scenario makes sense to me. Martin also has a very similar if not the same article on his site that I mentioned earlier in this thread somewhere.
MrKleen73
Legend
I have a feeling but I am not sure that the bulking may be maintenance on rest days and +20 on build days. If not on a clean bulk it would still probably be a good place to start without knowing the specifics.
Of course he has the cheesecake mastery and steak mastery days too which calories get insane in the thousands, but I have not read when to incorporate them as I have not tried to do much but recomp at this point. I am not looking to get much bigger at all. Just get pretty now...
Milas
Board Sponsor
I have a feeling but I am not sure that the bulking may be maintenance on rest days and +20 on build days. If not on a clean bulk it would still probably be a good place to start without knowing the specifics.
Of course he has the cheesecake mastery and steak mastery days too which calories get insane in the thousands, but I have not read when to incorporate them as I have not tried to do much but recomp at this point. I am not looking to get much bigger at all. Just get pretty now...
Pretty much, about 10% above on build days and maintenance on rest days. I only have 2 rest days though. It's pretty loose though, I just eat a huge fast breaker and fill in the rest with protein sources (and maybe some cake and ice cream, LOL).
RickRock13
Well-known member
Milas said:
How has fat gain been during that?
DreamWeaver
Legend
I have a feeling but I am not sure that the bulking may be maintenance on rest days and +20 on build days. If not on a clean bulk it would still probably be a good place to start without knowing the specifics.
Of course he has the cheesecake mastery and steak mastery days too which calories get insane in the thousands, but I have not read when to incorporate them as I have not tried to do much but recomp at this point. I am not looking to get much bigger at all. Just get pretty now...
Yah size is not going to be a high priority for me either, I am going to do a couple lean bulks next year but that's about it and they will be short in duration. It's going to be fun to loosen this up a bit, my burn days won't be all that low then.
Milas
Board Sponsor
Uh Oh Milas you are starting to sound like me.
LOL, well I guess it could be worse!
Not bad, if you've seen my new log you'd see my current physique. Not terrible for putting on some mass, though not entirely lean, majority seems to be good. Plus I don't have to starve on the weekend!
RickRock13
Well-known member
I've been doing burn days Saturday and Sunday, but at times Saturday night the diet gets very lenient for a burn day. Sundays are usually an extended fast low Cal rest day though. Through the week, 4 out of 5 days are build days so I kinda have to burn on the weekends for now as long as I'm still recomping.
DreamWeaver
Legend
Saturday is a workout day ... thank the lord. Then I break my fast late on Sunday and usually I am ok, but like I said I seem to be getting hungrier...
TurningGreen
Well-known member
Lean Gains is a beautiful thing...especially for people like me (a fat kid at heart).
RickRock13
Well-known member
TurningGreen said:
It is indeed a beautiful thing! A complete lifestyle change for me. It will be awesome when next spring comes and I don't have to cut a hell of a lot of weight like normal. I'm sure when I start lean bulking I might gain some fat, but it will be minimal and I don't see myself going over 9-10% on lean gains
ryox82
Member
I'm impatient as hell. Have only been on this for a full week pretty much. No change yet of course, eating 80% clean. Thank god for a slow cooker and frozen veggies otherwise my diet would be 10x worse. How many weeks did it take for some of you to start noticing changes? Im not lean at all so I hope that I will see something noticable soon at least. I can say I havn't gained any fat for sure though.
DreamWeaver
Legend
I just popped another OEP, I should be good till 3 or 4 ....
ryox82
Member
ryox82
Member
Is that stuff really that good to suppress appetite? I'm cautious of supplement reviews here considering this forum is linked to a store....no offense or anything.
ScottyDoc
Well-known member
I'm a retired "Fat Kid"
ScottyDoc
Well-known member
Once you are a regular to this forum you will learn who speaks the truth and who boasts outlandish claims, I know all the guys I follow are pretty direct and very honest, If "Old-Fugger" says it is good, then you can take that to the bank my friend!
RickRock13
Well-known member
Well I'm only 2.5 hours into my feeding window and have already had around 2500 Cal's. Time to slow down some!! I have a harder time on workout days than rest days. Once I start eating, its hard to stop!!
Milas
Board Sponsor
Gum, chew it, some days it's the only way I can control myself. I like the Extra Dessert Delights, the mint chocolate chip is pretty good, but I don't like the Key Lime.
ScottyDoc
Well-known member
Yeah, all of those flavors taste amazing, but the flavor never lasts long enough for me, but it is definitely better than nothing or cheating on the diet!
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houstontexas
Well-known member
vudoo said:
Same here if I remember them when I'm in a store.
MrKleen73
Legend
EasyJl did the right thing. He isn't competing soon and it isn't going to hurt anything to break fast a little earlier some days. Heck I still plan to do a phase of eating from 8-8 on build days and 4-8 on burn days at some point just to see how it goes.
As awesome as Lean Gains is IF is not new, and does not have to be as meticulous. Martin is marketing himself to get people to pay him for consulting. Remember that, he charges 450 for a cutting diet. 700 down and 450 a month to be taken on as a monthly client offering advice via email., and I think it is 700 or something to get half the plan that will be in the book if he ever actually releases it. I can't remember exactly but I was astonished at what he charged to jsut get the info for cutting or bulking I think it was 700 for each portion... At this point with a 6 month waiting list just for him to respond to your request he probably won't publish a book anytime soon. He makes you sign a contract saying you will not divulge the information also.
As awesome as Lean Gains is IF is not new, and does not have to be as meticulous. Martin is marketing himself to get people to pay him for consulting. Remember that, he charges 450 for a cutting diet. 700 down and 450 a month to be taken on as a monthly client offering advice via email., and I think it is 700 or something to get half the plan that will be in the book if he ever actually releases it. I can't remember exactly but I was astonished at what he charged to jsut get the info for cutting or bulking I think it was 700 for each portion... At this point with a 6 month waiting list just for him to respond to your request he probably won't publish a book anytime soon. He makes you sign a contract saying you will not divulge the information also.
kingjameskjf
Well-known member
I used these too during my last prep. I swear I was chewing gum a lot some days but it helps.