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The Lean Gains / IF learning and Discussion Log

Vote4pedro said:
Can't hurt, but I don't see how this would give u the ****zzz ... I did 8 meals a day for over 5 years and switched to IF one day and it has been heaven ever since ... I would look at the foods ur eating, change ur diet a bit

1st Page on this thread bro, and on leangains web page all over it ... Is called early morning fasted training ... U need BCAAs ... Some like
10g of BCAAs pre work out 5-15 mins
0600 train
0800 - 10g 2 hours later
1000 -10g 2 hours later
1200 - first and biggest meal
8pm last meal begin fasting
Pretty simple
Click to expand...

What I'm askin is am I doing a disservice by eating carbs this late compared to training????
Stick to veggies instead ????
I understand my intake etc but CARBS at my first meal (1pm) which is 4+hours post training......fat loss/weight loss????will this stall it?
 
runner_79 said:
What I'm askin is am I doing a disservice by eating carbs this late compared to training????
Stick to veggies instead ????
I understand my intake etc but CARBS at my first meal (1pm) which is 4+hours post training......fat loss/weight loss????will this stall it?
Click to expand...

Doesn't matter. If you have allotted carbs eat them whenever you like. If that is 12pm or 8pm, doesn't matter. Point is eating them how you suggest is A-ok.
 
runner_79 said:
What I'm askin is am I doing a disservice by eating carbs this late compared to training????
Stick to veggies instead ????
I understand my intake etc but CARBS at my first meal (1pm) which is 4+hours post training......fat loss/weight loss????will this stall it?
Click to expand...

Yeap, Frank is on point ... There won't be any negative effects u need to get ur macros one way or another just make sure u stick to the BCAAs ...
 
Guess the whole point is to eat in the 8 hour window...
 
bean5er said:
Question, been experimenting with LG for a week now, stiil trying to find my sweet spot. My question is this, late in the day every day I have the ****zzzzz progressively worse each time, bloated upset stomach etc. I've tried eating slower. No avail. Could it be the BCAAs? Never had this problem with regular BB diet. Actually my trips reduced to one a day which is odd for me Might add lol. Just curious if I should just give it a couple weeks so my body can adjust or what. Thanks
Click to expand...

what are you eating?
 
bean5er said:
Question, been experimenting with LG for a week now, stiil trying to find my sweet spot. My question is this, late in the day every day I have the ****zzzzz progressively worse each time, bloated upset stomach etc. I've tried eating slower. No avail. Could it be the BCAAs? Never had this problem with regular BB diet. Actually my trips reduced to one a day which is odd for me Might add lol. Just curious if I should just give it a couple weeks so my body can adjust or what. Thanks
Click to expand...

Even though they help with the fasting, careful with the stims. Coffee, nicotine, pills of various types.... I wouldnt think BCAAs do much to the GI tract, but im not sure..
 
AaronJP1 said:
Guess the whole point is to eat in the 8 hour window...
Click to expand...

More or less ... Fast 16 hours ... Feast for 8 ...
Get ur calories straight, macros straight and plan meals accordingly ... Or eat burritos and subway subs like I do hahahahaha jk only once or twice a week ...

Leangains.com has all the info, what u eat depends on when u train ... Example
Today - Legs
I been fasting since 9 last night work out at 11 and the. Eat my biggest meal about 1500 calories lot of carbs and protein (2 chipotle burritos with brown rice and chicken 2 scoops of whey)
The rest of the 1500 I split into too similar meals
1 footling sub, chicken on wheat
Same

That's for when I come home late and can't cook .. Still hit my macros and calories ... Did my maths before hand

Read the leangains guide at leangains.com
Then Google IF calculator get ur # straight
And begin
After that keep feeding ur knowledge from the web page
 
Vote4pedro said:
If u train late at night or early in the morning there's different protocols to follow as well
Click to expand...

What's different?
I usually lift late at night.
10-11pm

Work during the day either 8-5 or 1-9 :(
 
AaronJP1 said:
What's different?
I usually lift late at night.
10-11pm

Work during the day either 8-5 or 1-9 :(
Click to expand...

Well I would just change the fasting times to fit times better ...
(for the heck of it I'll use the same meals i just used)

1pm 1 sub
4pm other sub
5-6 train
7-8 2 burritos
9 - 2 scoops of Casein begin fast

Or

4pm 1 sub
8-9 2nd sub
10-11 train
12 pm burritos and shake ...
Sleep, repeat
 
Vote4pedro said:
Well I would just change the fasting times to fit times better ...
(for the heck of it I'll use the same meals i just used)

1pm 1 sub
4pm other sub
5-6 train
7-8 2 burritos
9 - 2 scoops of Casein begin fast

Or

4pm 1 sub
8-9 2nd sub
10-11 train
12 pm burritos and shake ...
Sleep, repeat
Click to expand...

Thx.
Gives me an idea.

Hard working like that sometimes :(
If I work 8-5 I would not eat at all until I got off work means skipping lunch.

1-9 wouldn't be so bad, cause I typically take lunch at 4....

Hell it's eating at the other times....

Did u not feel good when u did this at 1st?

I read you don't lose weight right away with this plan, it's more of recomp am
I correct in saying that?
 
AaronJP1 said:
Thx.
Gives me an idea.

Hard working like that sometimes :(
If I work 8-5 I would not eat at all until I got off work means skipping lunch.

1-9 wouldn't be so bad, cause I typically take lunch at 4....

Hell it's eating at the other times....

Did u not feel good when u did this at 1st?

I read you don't lose weight right away with this plan, it's more of recomp am
I correct in saying that?
Click to expand...

Took me a week to stop thinking about food ... Even now drinking my coffe and watching Ihop making pancakes on TV not craving any lol ...

Just whichever times u pick u gotta stick to em, u can't do some one day some the other 1-9 seems the norm for most ppl ... And u can always cook the night before and take ur food to work ... Reason why I pick subway and chipotle is cuz they are next to my job and it's easy

U can recomp, bulk clean, or fat loss ... That's what the IF calculator helps u do ... But u must read the guide to understand the calculator tho ... U could literally start tomorrow if u wanted to ... Or research all week and start Monday
 
EasyEJL said:
what are you eating?
Click to expand...

Mostly for protein - ground beef(90/10 or 93/7)
Ground turkey, a little chicken (not a big fan of chicken)
Carbs- basmati brown rice,
Veggies- green beans, salad(mixes, spinach), asparagus,
Fats- avocado, PB
Fruits- berries, apples, bananas, pineapple, pomegranate seeds usually have 1 scoop whey during the day to get my protein up as I have a real hard time eating all that meat( especially chicken) re-heated three times a day. Usually casein powder or cottage cheese last. I'm cutting out the tapatio hot sauce today and took a tums and also cut out recompadrol today.
 
Frank Reynolds said:
Doesn't matter. If you have allotted carbs eat them whenever you like. If that is 12pm or 8pm, doesn't matter. Point is eating them how you suggest is A-ok.
Click to expand...

Thanks Frank...keep up the awesome input
 
Vote4pedro said:
Took me a week to stop thinking about food ... Even now drinking my coffe and watching Ihop making pancakes on TV not craving any lol ...

Just whichever times u pick u gotta stick to em, u can't do some one day some the other 1-9 seems the norm for most ppl ... And u can always cook the night before and take ur food to work ... Reason why I pick subway and chipotle is cuz they are next to my job and it's easy

U can recomp, bulk clean, or fat loss ... That's what the IF calculator helps u do ... But u must read the guide to understand the calculator tho ... U could literally start tomorrow if u wanted to ... Or research all week and start Monday
Click to expand...

Thx.
Yeah I'll goggle the calculator this evening and see whats up.
 
Vote4pedro said:
Can't hurt, but I don't see how this would give u the ****zzz ... I did 8 meals a day for over 5 years and switched to IF one day and it has been heaven ever since ... I would look at the foods ur eating, change ur diet a bit



1st Page on this thread bro, and on leangains web page all over it ... Is called early morning fasted training ... U need BCAAs ... Some like
10g of BCAAs pre work out 5-15 mins
0600 train
0800 - 10g 2 hours later
1000 -10g 2 hours later
1200 - first and biggest meal
8pm last meal begin fasting
Pretty simple
Click to expand...

I too train early but eat late. Regarding BCAAs, Is it ok to take assault, NO Shotgun or equivalent? Or do they have too many calories? Can I take a 1/4 serving of a protein shake before and after training instead of BCAAs. BCAAs are hard to get right away while in Afghanistan. Or what is the best to take? Thanks!!!
 
Last edited:
Has anyone ever used DAA about an hour or so preworkout when training fasted on LG and can speak of its results? given the popularity of both I assume yes
 
bean5er said:
Mostly for protein - ground beef(90/10 or 93/7)
Ground turkey, a little chicken (not a big fan of chicken)
Carbs- basmati brown rice,
Veggies- green beans, salad(mixes, spinach), asparagus,
Fats- avocado, PB
Fruits- berries, apples, bananas, pineapple, pomegranate seeds usually have 1 scoop whey during the day to get my protein up as I have a real hard time eating all that meat( especially chicken) re-heated three times a day. Usually casein powder or cottage cheese last. I'm cutting out the tapatio hot sauce today and took a tums and also cut out recompadrol today.
Click to expand...

Lots of fruit + liquid protein = toilet time
 
quigley said:
Lots of fruit + liquid protein = toilet time
Click to expand...

I only eat one or two servings of fruit at most during a day, and on regular diet besides 5-6 whole food meals I was having 3 shakes a day and never had this problem. It always kicks in after my second meal usually around dinner time then my stomach is upset/bloated till I go to bed, these are the same foods I eat on a regular diet! Doesn't make sense to me.
 
bean5er said:
I only eat one or two servings of fruit at most during a day, and on regular diet besides 5-6 whole food meals I was having 3 shakes a day and never had this problem. It always kicks in after my second meal usually around dinner time then my stomach is upset/bloated till I go to bed, these are the same foods I eat on a regular diet! Doesn't make sense to me.
Click to expand...

If it were me I'd cut back to staple supps only, take a probiotic in high doses and see what happens
 
quigley said:
If it were me I'd cut back to staple supps only, take a probiotic in high doses and see what happens
Click to expand...

My thoughts exactly. Any recommendations on a probiotic? Never taken one. Thanks Quigley
 
I'll say this, and maybe some1 correct me if I'm wrong...

It may not work for the experienced but I think that if a person more green in training and eating simply changed to a healthier diet from burgers and fries to chicken/lean meats & sweet potato/veggies and work out and stuck to that plan for 3 months would see muscle gains and fat loss, and I believe that could be achieve with out counting/weighing food and eating 6 times a day.
 
2 meals a day?

Been doing this for a couple weeks and loving it. Using the +500c on workout days/ -500c on off days approach. Problem is it's tough for me to get in 2500 clean calories in 8 hours (without lots of fat or shakes). Any down side to going to 2 meals in 8 hours. I can eat 1300 clean calories, but then I'm not hungry for 5 hours.
 
AaronJP1 said:
I'll say this, and maybe some1 correct me if I'm wrong...

It may not work for the experienced but I think that if a person more green in training and eating simply changed to a healthier diet from burgers and fries to chicken/lean meats & sweet potato/veggies and work out and stuck to that plan for 3 months would see muscle gains and fat loss, and I believe that could be achieve with out counting/weighing food and eating 6 times a day.
Click to expand...

Mostly, other than "may not work for the experienced". It might not have as much benefit over eating 6x a day for someone who doesn't have insulin sensitivity issues, but it still is beneficial to take the exact same food items eaten over the 6 meals and compress them to being eaten in 8 hours instead.
 
1newbie said:
Been doing this for a couple weeks and loving it. Using the +500c on workout days/ -500c on off days approach. Problem is it's tough for me to get in 2500 clean calories in 8 hours (without lots of fat or shakes). Any down side to going to 2 meals in 8 hours. I can eat 1300 clean calories, but then I'm not hungry for 5 hours.
Click to expand...

2 meals, 4, 8 whatever, so long as its in the 8 hour window thats the primary concern.
 
Thanks,
I thought a lot of the benefits came from only having insulin released 2-3 times per day versus 6 for a 'normal' bodybuilding diet.
 
Has any one done LG and also 24hr fasts (eat stop eat style) with BCAAs during day when having a complete rest day?
 
i do the LG diet with 24 hour fasts now once a week.

works well. ill more then likely be doing the fast from tonight after dinner till dinner tomorrow.
 
ssbackwards said:
i do the LG diet with 24 hour fasts now once a week.

works well. ill more then likely be doing the fast from tonight after dinner till dinner tomorrow.
Click to expand...

Hey man...can't wait ;) not long now Zach...
But yeah was thinking doing it...wanted thoughts that's all
 
1newbie said:
Thanks,
I thought a lot of the benefits came from only having insulin released 2-3 times per day versus 6 for a 'normal' bodybuilding diet.
Click to expand...

its a somewhat grey area. it seems like the benefits come from the fasting. If you look at alternate day fasting, the benefits are similar to IF
 
EasyEJL said:
I tried alternate day fasting for a bit, but it was hard to sync workout days with eating days
Click to expand...

Well today I just couldn't get up...rough night so figure I have an off day and fast...burn some fat, mental clarity...supplements with 40g BCAA throughout day til 7:00pm
 
I was fasting from 9pm Thursday night until like 8am Saturday morning leading into a Refeed all day Saturday.

I would pulse peptopro/bcaa every few hours.

Worked well.
 
bean5er said:
My thoughts exactly. Any recommendations on a probiotic? Never taken one. Thanks Quigley
Click to expand...

I'm in Australia so I use Inner Health Plus.. but just go into your local pharmacy/drug store and ask them. As long as it's live bacteria (acidophilus strain) that you need to keep in the fridge it'll be fine, dose at 2x the recommended dosage for a few days then drop to recommended from there
 
Hey all. can I get a critique of this diet. 8 hour feeding window like normal, training fasted. Eating from 12pm-8pm. I board so dinner is provided, but I have backup steaks/chicken in the freezer I can cook should the dinner be ##%

My maintenance is around 2400 calories. I find it pretty hard to lose fat so I'm going -200 on build days and - 700 on burn days. I know that sounds agressive but if I start dropping weight to fast ill up the calories.
Diet plan: please critique

BUILD DAYS: 2200 CALORIE TARGET

Breakfast (approx 12pm)
4 egg whites
2 whole eggs
2 slices multigrain bread
200g chicken breast
300ml trim milk
vegtables

Meal 2:
200g chicken breast
2 Slices of multigrain bread
apple

Nutritional breakdown:
1575 calories, 54g fat, 98g carbs, 170g protein

That leaves me approximately 600 calories for dinner with a protein target of 40g, carb target of 40-60g and fat target of 10-20g

BURN DAYS: 1700 CALORIE TARGET


Breakfast:
4 whole eggs
250ml milk
120g oily tuna

Meal 2: 300g chicken breast with salad

Nutritional breakdown


1300 calories, 64g fat, 18g carbs, 155g protein

Dinner: 400 calorie goal, 50-70g from protein, 20-40g from fat, 0-10g from carbs

Also, whats the procedure with cheat days/refeeds? Could I incorporate one a week with this diet or do you need to facilitate them with a fast day or something?
thanks
 
It's different a different way of bulking. I'm bulking at maintenance calories on burn day and plus 1000 on WO days. It's crazy being on a bulk and not eating until my 4-12 window but that's the protocol. It's weird eating 3500 cals sometimes with 1500 of them being at 11 pm and still weighing a pound less sometimes in the morning. I'm on week 4 of my first test e cycle. I wonder if it's ideal to bulk with LG on it. I guess it's all total calories for the week so it would be the same. Any adjustments u recommend frank?
 
i've read through most of the thread. lots of great info and experience available in here.

one thing i haven't seen much of is people mentioning how often they lift. i'm personally doing the minimalist approach that martin originally suggested, lifting 3 days a week. it's a pretty steep change for me since i used to work out 6 days a week.

i'm currently tailoring this to cutting, so lifting less helps since i'm able to get more days with low cals in, but eventually i'd like to bump up to 4 days.

so anyway, how often are you guys working out?
 
eatliftrepeat said:
i've read through most of the thread. lots of great info and experience available in here.

one thing i haven't seen much of is people mentioning how often they lift. i'm personally doing the minimalist approach that martin originally suggested, lifting 3 days a week. it's a pretty steep change for me since i used to work out 6 days a week.

i'm currently tailoring this to cutting, so lifting less helps since i'm able to get more days with low cals in, but eventually i'd like to bump up to 4 days.

so anyway, how often are you guys working out?
Click to expand...

I train six days a week. However, what you do is entirely up to you and should be SPECIFIC TO YOU!

~Rosie~
 
Rosie Chee Scott said:
I train six days a week. However, what you do is entirely up to you and should be SPECIFIC TO YOU!

~Rosie~
Click to expand...
hah, yes i expected a response along those lines. i've been tailoring the program to fit my goals, which currently includes cutting. keeping lifting to 3 days, which keeps my weekly cals lower seems to be the direction i want to go. once i hit a lower bf% i think i'll add a day or two for a slow recomp.

thanks for the reply!
 
eatliftrepeat said:
hah, yes i expected a response along those lines. i've been tailoring the program to fit my goals, which currently includes cutting. keeping lifting to 3 days, which keeps my weekly cals lower seems to be the direction i want to go. once i hit a lower bf% i think i'll add a day or two for a slow recomp.

thanks for the reply!
Click to expand...

Just stop thinking build/burn have to be some set % and every lifting day you need to eat 20% over, for example.

Take the weekly calories you want to hit and divide them as you like. You are clearly not going to be able to eat at a surplus 6 days a week and cut effectively.

There are just endless ways to split this up on a training split of 4-6 days and get the desired results.
 
Frank Reynolds said:
Just stop thinking build/burn have to be some set % and every lifting day you need to eat 20% over, for example.

Take the weekly calories you want to hit and divide them as you like. You are clearly not going to be able to eat at a surplus 6 days a week and cut effectively.

There are just endless ways to split this up on a training split of 4-6 days and get the desired results.
Click to expand...
very true. i'm doing my best not to fall into the trap of thinking i NEED to do things a certain way. i've been messing around with numbers all week just for the hell of it to see different possibilities.
 
Ive been reading through all this info on the leangains plan. I was wondering if some of the veterans can post up some sample diets along with there feeding schedules of what works for them?

I'm searching for some help and also looking for creativity in my meal choices so that I can carve out a solid plan of attack. I know everyone will have a different plan but I think it will certainly be helpful.

Id hate to make some key nutrient mistakes that would put the damper on my results.

My stats briefly 5'8-172lbs-9%- Currently stuck in a plateau-LG to the rescue

Oh ya, im new around these parts so go easy on me!
 
Hi guys,
On Monday I'm hoping to start a 5 week Ostarine/S4 5 week recomp using the leansgains diet; I'm planning on having +20% maintenance calories of weightlifting days and -20% maintenance calories on rest/cardio days. Do you think the below macros look good?

[h=1]Stack[/h]
Ostarine: 15mg/15mg/15mg/15mg
S4 (5 days on 2 off): 50mg/50mg/50mg/50mg/50mg
Albuterol: 0/0/16mg/16mg/16mg

[h=1]Training Plan[/h]
Monday: Fasted Cardio (LISS)
Tuesday: Leg & Calves
Wednesday: Shoulders, Traps & Triceps
Thursday: Cardio (HIIT)
Friday: Back & Calves
Saturday: Chest & Biceps
Sunday: Fasted Cardio (LISS)

[h=1]Training Day Meals (3472 kcals)[/h]

[h=2]Meal One 12.30pm 20% of kcals (685 kcals)[/h]
Protein: 52g (208 kcals)
Carbs: 90g (360 kcals)
Fat: 13g (117 kcals)

Workout 2.30pm

[h=2]Post-Workout Shake 3.30pm 8.2% of kcals (291 kcals)[/h]
Protein: 31.5g (126 kcals)
Carbs: 34.9g (140 kcals)
Fat: 2.8g (25 kcals)

[h=2]Meal Two 4.30pm 42.8% of kcals (1460 kcals)[/h]
Protein: 110g (440 kcals)
Carbs: 192g (768 kcals)
Fat: 28g (252 kcals)

[h=2]Meal Three 8.30pm 30% of kcals (1036 kcals)[/h]
Protein: 78g (312 kcals)
Carbs: 136g (544 kcals)
Fat: 20g (180 kcals)

[h=1]Rest/Cardio Day Meals (2314 kcals)[/h]

Fasted Cardio (LISS) 11am (Mondays & Sundays)

[h=2]Meal One 12.30pm 40% of kcals (922 kcals)[/h]
Protein: 104g (416 kcals)
Carbs: 32g (128 kcals)
Fat: 42g (378 kcals)

[h=2]Meal Two 4.30pm 30% of kcals (696 kcals)[/h]
Protein: 78g (312 kcals)
Carbs: 24g (96 kcals)
Fat: 32g (288 kcals)

Cardio (HIIT) 7pm (Thursdays)

[h=2]Meal Three 8.30pm 30% of kcals (696 kcals)[/h]
Protein: 78g (312 kcals)
Carbs: 24g (96 kcals)
Fat: 32g (288 kcals)
 
Aaron

Thanks for posting that layout. I have been working on gathering all the knowledge I can so I can design a good leangains diet plan.
 
DreamWeaver said:
I see you found it, like I said don't overthink it and just get started.
Click to expand...

Agreed. This protocol is very effective, but over thinking in my experience may lead to undesired results. Keep it simple and the fat WILL start melting off. LG is hands down my secret weapon for getting shredded.
 
TurningGreen said:
Agreed. This protocol is very effective, but over thinking in my experience may lead to undesired results. Keep it simple and the fat WILL start melting off. LG is hands down my secret weapon for getting shredded.
Click to expand...

Hey Green .. where you been... :)
 
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