DreamWeaver
Legend
Thanks Rosie that means a lot coming from you cuz well ...you're hot lol
The Lean Gains / IF learning and Discussion Log
- Thread starter MrKleen73
- Start date
Thanks Rosie that means a lot coming from you cuz well ...you're hot lol
ScottyDoc
Well-known member
Sorry it is hard for me to get on the forums as much as I used to with my new job position for FINAFLEX, unfortunately the boards have kind of taken a backseat for a while. I wasn't trying to be a Smart-Ass either, was only saying that I am personally having great success with my method of workout out and I switch back and forth from a heavy week, maybe two to a light week, maybe two and I try to lift 5 days a week, lately I have been doing 6 so I can hit legs twice, but I do my best to get my workouts done in 1hr and I lift 1 body part per day... Monday = Heavy Legs (compound movements) & Calves; Tuesday = Shoulders, Traps, & Abs; Wednesday = Back & Calves; Thursday = Chest & Abs; Friday is light legs (isolation movements) & calves; Saturday = Biceps, Triceps, & Abs. Like I said I keep it in that 1 hr blast it kind of window, usually do about 4-5 exercises per body part, about 4 sets per exercise, & my rep range is usually around 12-15 normally, but 20-25 if I'm going lighter & higher rep. Anyway, my point, if I even have one, is it is working very well for me, but at the same time I agree with your statement that there is definitely more than one way to do something and that different things work better for different people, ultimately it is consistency, consistency, consistency, without over-training of course!
Unfamiliar with LISS???
Frank Reynolds
Board Supporter
I guess I was confused as to what it was in response too, as I didn't really say anything about training. We were talking about HIIT cardio impeding recovery.
I can recovery from training just fine, but if I added 3-4 sessions of HIIT a week, it would just not be possible. My legs would be SHOT.
LISS= Low Intensity Steady State(cardio)
ScottyDoc
Well-known member
Got it (LISS), thanks, yeah, maybe I mis-read exactly what was being implied, I had the impression that you didn't think anyone could make any kind of gains with working out more than 3-4 x's a week. My Bad Bro!
RickRock13
Well-known member
freezito said:
I'm doing it now and have been for about 6-7 weeks. I've been doing 1 cap preworkout, 2 caps with fast breaking meal, and 1 cap with last meal
Rosie Chee
The Female Terminator
I did - you dose the same as is recommended. I dosed 1-2 caps ~40 min pre-training, 1 cap immediately post-training and 1 cap with a meal later in the day (if no cap post-training, then 1-2 caps with another 1-2 meals later in the day).
~Rosie~
RickRock13
Well-known member
jhern216 said:
I would dose the same as I would if not on lean gains. When dosing during the fast just take it with a couple almonds or other nuts or possibly fish oil to get a little fat in there to help the absorption of the compound without breaking the fast.
CMS
New member
So I have been doing LG now for a few days and so far am liking how I feel! When I first read this thread the first thing that came to mind is this is my kinda of plan and I have been trying to get as detailed as possible from buying a scale to using fit day to help count calories and macros. One ? I do have is, I work out in the evening about 9:30pm, so the post workout meal that I am trying to figure out is carb type. Do I do something slow,fast or do I do little of both and why. Thanks.
TurningGreen
Well-known member
freezito said:
Love that post workout meal. Strap on the feed bag. Liking it even more with the Epi-V in the mix because my appetite is on the up. It gets difficult at time though throwing in 1200cals or so in one sitting.
RickRock13
Well-known member
TurningGreen said:
Shoot I can do 1800-2k in my fast breaker now without even trying. I actually have to keep myself from overeating now on workout days
TurningGreen
Well-known member
RickRock13 said:
Wish I could eat like that RR I convert extra cals to fat with the quickness. I could easily put on 10-15 lbs in two weeks if I went full out food fest.
Frank Reynolds
Board Supporter
LOL.. I feel your pain brother..
I went on vacation, and came back 10lbs heavier in a week.. And NOT water, I came back 15lbs heavier, and shed 5 quick, and 10 stuck.. And that was not even binging, just eating like a semi normal fat american..lol
ssbackwards
Well-known member
im with you on that one.
plus i made Cacao butter with Cacao nibs, macnuts and pecan halves and stevia... it (to me atleast is amazing sweetness depends on how much stevia) but macros cam out to per serving.
18g fat
4g sat fat
5.3g Carb
4.3 fiber
3.75 protein.
its unbelievably chocolatly.
mkretz
Well-known member
whats an example of one of these epic meals?
EasyEJL
Never enough
really doesn't take much. Go to Islands restaurant, get a rincon burger
Guacamole, lettuce, tomato, onion, swiss, applewood smoked bacon & mayo
[TD="colspan: 4"][/TD]
[TD="class: nutr_tdcolor"] SERVING PER CONTAINER
[/TD]
[TD="class: nutr_tdcolor2"]1
[/TD]
[TD="class: nutr"] SERVING SIZE (oz)
[/TD]
[TD="class: nutr_td2"]19
[/TD]
[TD="class: nutr_tdcolor"] CALORIES
[/TD]
[TD="class: nutr_tdcolor2"]1430
[/TD]
[TD="class: nutr"] CALORIES FROM FAT
[/TD]
[TD="class: nutr_td2"]1035
[/TD]
[TD="class: nutr_tdcolor"] TOTAL FAT (g)
[/TD]
[TD="class: nutr_tdcolor2"]115
[/TD]
[TD="class: nutr"] SATURATED FAT (g)
[/TD]
[TD="class: nutr_td2"]40
[/TD]
[TD="class: nutr_tdcolor"] TRANS FAT (g)
[/TD]
[TD="class: nutr_tdcolor2"]2
[/TD]
[TD="class: nutr"] CHOLESTEROL (mg)
[/TD]
[TD="class: nutr_td2"]220
[/TD]
[TD="class: nutr_tdcolor"] SODIUM (mg)
[/TD]
[TD="class: nutr_tdcolor2"]2375
[/TD]
[TD="class: nutr"] CARBOHYDRATES (g)
[/TD]
[TD="class: nutr_td2"]72
[/TD]
[TD="class: nutr_tdcolor"] FIBER (g)
[/TD]
[TD="class: nutr_tdcolor2"]4
[/TD]
[TD="class: nutr"] PROTEIN (g)
[/TD]
[TD="class: nutr_td2"]60
[/TD]
get sweet potato fries and you are at 2000 cal
ScottyDoc
Well-known member
I'll take two please!!!
TurningGreen
Well-known member
mkretz said:
That's like two days of fat for me lol, but yeah I'd definitely have no trouble housing that... My only question is...what's for dessert?
mkretz
Well-known member
yea, not sayin i couldnt do it, jsut dunno about the health aspect lol....quick question though, im noticing my protein gets crazy high on this way of eating....should I cut back on the protein and jsut replace the cals with fat? especially if im doing a low carb day......basiclaly is it mre beneficial to have alot more extra fat or protein when i drop my carbs, seems liek 300+ grabs protein is uneccessary
TurningGreen
Well-known member
mkretz said:
I'm hitting around 30% cals from fat if that helps. I know everybody is different. If your body likes what you're doing I wouldn't change anything bro.
ScottyDoc
Well-known member
300g of protein seems high bro, I mean unless you are 300Lbs I think it is over-kill!
mkretz
Well-known member
so what woudl u suggest? esp. on lawer carb days....jsut adding a lot of fat? Soemtimes it jsut doesnt seem right to have 150-160 g a fat a day ya know, but i guess if its helathy fats..
RickRock13
Well-known member
I agree with this. 300g of protein is unnecessary unless you are Ronnie Coleman. 200g-250g is good enough for 99% of the people out there. If the lower protein intake keeps you from hitting your caloric target, then add in some more carbs. If you are doing low carb, add in some healthy fats. If you go too high on protein it can put undue stress on the kidneys
ssbackwards
Well-known member
i like my 250-330 g of protein a day.
keeps me sane because its filling to eat a pound of chicken then some fats. works for me.
keeps me sane because its filling to eat a pound of chicken then some fats. works for me.
prld2gr8ns
Idiot Savant
The ratio's should all balance out. You will be fine.
DreamWeaver
Legend
Man I can't believe how forgiving this diet is, I have been eating like a pig and due to some subtle manipulation using the diet I have gained very little in the way of fat. I am watery sure but this is so easy to maintain on...
Oh and here is one last contest pic, my favorite... and a complete testament to this diet...
Invalid Link Removed
Oh and here is one last contest pic, my favorite... and a complete testament to this diet...
Invalid Link Removed
beastybean
Member
Would consuming 1 serving bcaa's from extend at 8am and at another serving at 12noon hurt me. I will fast from 10pm-3pm
Frank Reynolds
Board Supporter
Go for it.
Rosie Chee
The Female Terminator
To get the best effects from HGHup - or any natural Growth Hormone/Testosterone booster - you should use it DAILY, NOT just on training days; honestly, you'd almost be wasting the product if you just used it on training days, and you'd get nowhere near the optimal results. Dose 5 caps of HGHup pre-bed for the best results (there is a thread in the AppNut subforum with more information on HGHup, etc. - as well as on the AppNut website).
~Rosie~
mxer657
Member
Thanks for the help Rosie. That was my initial thoughts. I'm actually on HGH-Pro, not HGH-Up. I keep getting them mixed up lol.
So far I've been on it 3 days, and holy ****... I love it.
prld2gr8ns
Idiot Savant
What if you followed this same outline but worked out at 6-7am?
Frank Reynolds
Board Supporter
prld2gr8ns said:
I work out at that time and typically take a serving (5g) when I get up at 5-530, or intra workout, and then every 2-2.5hrs until I break my fast.
I will probably back off now that i'm not dieting so hard, though.
prld2gr8ns
Idiot Savant
Interesting. I often wondered if anyone took the fast to the extreme like that. Working out and then waiting 8+hours until feasting seems a little excessive, but if I were to do it this would be my preferred way. Your essentially burning calories in the middle of your fast then waiting the rest of the way to eat.
ssbackwards
Well-known member
right now i eat 1x a day 1800-2000 cals, at 1 or 2 pm
i train fasted, i get 3 doses of fat burners in between all of it. working very well.
after saturday ill go back to 2x a day.
i do feel hungry then i goto sleep and wake up OK
prld2gr8ns
Idiot Savant
Are you using bcaa's or just going all natural?
Frank Reynolds
Board Supporter
prld2gr8ns said:
I thought you were referring to bcaa timing.
As far as the fast, towards the end I was fasting 16hrs (8pm-12 noon) on workout days, and on non/cardio only days I'd fast until 5pm.
But 90% of my diet was the typical 16hr fast and not till about the last 2.5 Weeks did I change to the longer fast.
ssbackwards
Well-known member
well since u asked...
I stopped BCAAs, however today im using them just 15g leucine pre during and post workout. which will be in about 15 min
250mg sust per week
60mcg (30mcg am and pm) t3
custom capsule burner
recompadrol
Adipose annihilation
Bronkaid
Artichoke extract
calcium magnesium (with first fat burner dose and last to help lower agouti/hunger)
i stopped lifting (just pushups and pullups 3x a week fight coming up in 2 weeks)
i kickbox every day and run 10-20 min every day some days sprints. dropped some muscle bc low cals, and no weights, but i need to be on weight for fight, actually im a tad under but i need to be for a photo shoot this saturday.
All food is WHOLE food in 1 meal (if i run outta whole food for protein ill supplement with a shake), 50% of my fat cals from EVCO and the other from somewhere else like cacao nibs, goat cheese, avacado etc..
seems to ward off all hunger until bed time because its all whole foods to takes a while to digest.
ssbackwards
Well-known member
i have a log called LeanGains Cycle in Cycle info if you guys wanna stop in, kinda lonely there.
Rosie Chee
The Female Terminator
ToNNNNyT
New member
Thanks,never spotted it.
But anyway I do plan on taking it slow I was just wondering if I should any cardio at all on workout days so like 15min warm-up and then 20min cooldown both liss.