Ok guys so here it is.
I was toying with the idea of doing a bunch of different things including 1 full fast day on my rest day from the gym to enhance fat loss. however i dont want to subject myself to that although it will work and automatically drop about 3/4 of a pound from not eating that day alone its rough and unnecessary.
Hence my new protocol based on what im trying
2 meals a day. 10-12 hours apart.
Recently i decided that fasting until about 1 pm is annoying since i workout morning time around 9 30 or 10 sometimes even earlier.
We know that the LG protocol has an 8 hour eating window. you can eat every hour if u want or eat those entire 8 hours by just grazing as long as calories are in. problem i forsee with this is setting the scale for insulin resistance toward the end of the night where i see a lot of LG guys having carbs (from that one study on eating after 6pm changing diurnal leptin levels) problem i see is if you do not have 4 hours inbetween your heavy meals leptin levels dont have a chance to normalize and they will remain high. Just like hyper insulinemia can cause insuline resistance and vice versa this is a tremendous issue. ESPECIALLY while bulking.
While the FAST on LG protocol is 16 hours and your maximizing fat loss for those hours your eating becomes a n issue during those multiple meals in 8 hour time frame.
following me?
Cliffs:
atleast 4 hours between meals to normalize leptin
grazing on LG or any diet= leptin resistance (to a degree along with insulin resistance)
Bulking can be detrimental especially to someone over 15%
insulin sensitity is worse at night if grazing all day.
One 16 hour fast, 8 hours eating window
fasted training
New Protocol i propose
Cliffs:
10-12 hours between meals (BCAAs between them acceptable)
Fasted training OR training 4-8 hours after meal.
you get literally 2 fat burning windows of 9-11.5 hours.
Low Chance of leptin and insulin resistance.
you can essentially eat MORE food.
Reasoning
#1- the time between meals leptin levels are HIGH from inital over feeding thus your bodys signal themogenisis and catecholamine release. this is good because over night your leptin levels start to lower especially as you wake when NPY and LPL are high. Another thing is super high carb foods can change diurnal leptin levels at any time, if you have time between meal 1 and 2, leptin levels have chance to drop and then increase again at night for better fat burning the next day.
#2 fasted training may increase fat burning due to overnight release of fatty acids thus the more you burn the less you repack and store when you eat.
#3 more fasting, more opportunities for increased fat burning hormones
#4 more time inbetween meals thus allowing leptin to normalize and sensitize
#5 more calories used, and burned; more you can eat.
Whos else is going to give this a go. I know frank is down for it.
Kleen?
Seems fairly solid.
Right now I am doing this, in sort of a maintenance/SLOW gain mode.
7am wake up--10g EAA
10:30am------10g BCAA
1pm----------Meal1(protein carb)
2:15---------Start sipping peri-workout drink(peptopro/BCAA/carb/etc)
2:30---------Lift continuing to sip drink
4:00---------finish last of peri workout drink
5:00---------Large post wo meal(remaining carbs for the day)
7:00---------10g BCAA
9:00---------Last meal
11:00--------10g BCAA
I have really been making solid gains since adding in the peri-workout protocol quite honestly. My strength is booming right now, and my workouts have been killer.
I have actually been toying with a few things in my head, myself on where I am going to go from here when it comes time to actually GROW. I really don't think LG is going to be optimal for me, in terms of all out mass accumulation.
Where I am right now is doing something like Layne Norton proposes. 4 meals a day, about 4-5 hrs apart. I am doing 3 now so it isn't a huge change.
However the part I am toying with is rather then pulsing BCAA between meals, I am thinking about 2 things.
1. Dosing peptopro/BCAA mix(or pepto/leucine) between meals.
2. Doing 1 day a week where I fast, on nothing but doses of that pepto concoction every 3hrs. Wo days will be about 500 cal above maint, non about 500 below to start, and end up around maint depending on how I respond.
I have always done very large refeeds and will fast until dinner the day after, only consuming 2 meals keeping calories lower then a typical "low" day. I have had great results doing this. I now want to take it a step further, and the day post refeed, do as proposed. I am VERY results driven, and will tweak my diet based on my needs/results at any given time, so pending that works well, I may even add a second day of that sort of fasting around Tuesday(off day) which will prime me for Wed's high cal/carb day, and the rest of the week.
One thing I think that needs to be said is this. We have science, and we have results. There are people who strictly go by science, and get good results, and there are coach's who go more by experience, and get results.
I think sometimes people rely TOO much on science, which can hinder results. You have to remember someone like Martin has a nice he created, he HAS to prove his principles with studies, and science or no one would do them. But you can prove almost anything with science, and there is conflicting science. Just because he can find studies on WHY things SHOULD work, doesn't always mean they DO, or WILL, in every situation. I find this diet AWESOME for retaining mass while dieting, slow gains, and recomping, but I am skeptical if someone could get massive doing it. That said I just can't waste a year trying it, and need to err on the side of caution for my goals. Come spring time, when it is time to recomp/shred up, back to my modified LG for me.
