The Lean Gains / IF learning and Discussion Log

DreamWeaver said:
Hey Green .. where you been... :)
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Well...I moved and the house was a complete disaster so I spent hour upon hour. Repairing and painting. Life is just getting back to normal. Im going to have to do a green gets back in the wagon LOG. I feel good though finally getting back to the gym and back in the forum.
 
TurningGreen said:
Well...I moved and the house was a complete disaster so I spent hour upon hour. Repairing and painting. Life is just getting back to normal. Im going to have to do a green gets back in the wagon LOG. I feel good though finally getting back to the gym and back in the forum.
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Ok then ... carry on :)
 
TurningGreen said:
Well...I moved and the house was a complete disaster so I spent hour upon hour. Repairing and painting. Life is just getting back to normal. Im going to have to do a green gets back in the wagon LOG. I feel good though finally getting back to the gym and back in the forum.
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Welcome back buddy ;)
 
RickRock13 said:
Welcome back buddy ;)
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Thanks RR. By the way that dude in your Avi is massive. What you down to like 3% BF. You are a machine my friend.
 
TurningGreen said:
Thanks RR. By the way that dude in your Avi is massive. What you down to like 3% BF. You are a machine my friend.
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Hahaha Thanks man! Sitting at 6% right now ;)
 
Thank you LG and everyone who has been more than helpful in this thread and elsewhere on AM. Last night I got my BF% checked and I was at 9%!!! A little over a month ago I was sitting at 10.5%. This is the first time in my life I've been able to see my abs and been in single digit #'s!!! I may have had a low BF% when I was a kid, but I was just your regular skinny kid with no definition etc so who knows. Anyways I've worked my way down over the last 2yrs from a fat/lazy 205lbs to 160lbs. I feel great and I am totally in love with LG!!! Just wanted to share my excitement with you all and give some credit to the lifestyle and people who have helped me get here.
 
houstontexas said:
Thank you LG and everyone who has been more than helpful in this thread and elsewhere on AM. Last night I got my BF% checked and I was at 9%!!! A little over a month ago I was sitting at 10.5%. This is the first time in my life I've been able to see my abs and been in single digit #'s!!! I may have had a low BF% when I was a kid, but I was just your regular skinny kid with no definition etc so who knows. Anyways I've worked my way down over the last 2yrs from a fat/lazy 205lbs to 160lbs. I feel great and I am totally in love with LG!!! Just wanted to share my excitement with you all and give some credit to the lifestyle and people who have helped me get here.
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Good job! Keep up the good work bud.

What method did you get your BF tested? Caliper?
 
houstontexas said:
Thank you LG and everyone who has been more than helpful in this thread and elsewhere on AM. Last night I got my BF% checked and I was at 9%!!! A little over a month ago I was sitting at 10.5%. This is the first time in my life I've been able to see my abs and been in single digit #'s!!! I may have had a low BF% when I was a kid, but I was just your regular skinny kid with no definition etc so who knows. Anyways I've worked my way down over the last 2yrs from a fat/lazy 205lbs to 160lbs. I feel great and I am totally in love with LG!!! Just wanted to share my excitement with you all and give some credit to the lifestyle and people who have helped me get here.
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Nice work bro! Keep it up! Just In time to look lean and mean for the good weather too ;)
 
houstontexas said:
Thank you LG and everyone who has been more than helpful in this thread and elsewhere on AM. Last night I got my BF% checked and I was at 9%!!! A little over a month ago I was sitting at 10.5%. This is the first time in my life I've been able to see my abs and been in single digit #'s!!! I may have had a low BF% when I was a kid, but I was just your regular skinny kid with no definition etc so who knows. Anyways I've worked my way down over the last 2yrs from a fat/lazy 205lbs to 160lbs. I feel great and I am totally in love with LG!!! Just wanted to share my excitement with you all and give some credit to the lifestyle and people who have helped me get here.
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Nice work bro! Keep it up! Just In time to look lean and mean for the good weather too ;)
 
Thanks Frank and Rick!!

@Frank: I got tested with calipers both times from the same trainer. I know there is a +/- scale for all testing, but I feel I'm at least somewhat close to that based upon what I see in the mirror etc. I have a handheld Omron which told me I was under 7% this morning and I know that is wrong for sure. I use it mainly to gauge myself from time to time and not as a true reading though.

@Rick: Hell ya man I'm trying to have my leanness really dialed in as we come into the summertime.
 
houstontexas said:
Thanks Frank and Rick!!

@Frank: I got tested with calipers both times from the same trainer. I know there is a +/- scale for all testing, but I feel I'm at least somewhat close to that based upon what I see in the mirror etc. I have a handheld Omron which told me I was under 7% this morning and I know that is wrong for sure. I use it mainly to gauge myself from time to time and not as a true reading though.

@Rick: Hell ya man I'm trying to have my leanness really dialed in as we come into the summertime.
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Cool. I was just curious if you had like a bodpod done or something.
 
I would like to have bodpod testing done and I know I can get one seeing as how they have at least a few scattered around Houston in hospitals and universities. I'm too busy, cheap, and lazy to schedule an appointment for it though. I look into it every once in a while and start planning to have it done, but I always back out lol.
 
houstontexas said:
I would like to have bodpod testing done and I know I can get one seeing as how they have at least a few scattered around Houston in hospitals and universities. I'm too busy, cheap, and lazy to schedule an appointment for it though. I look into it every once in a while and start planning to have it done, but I always back out lol.
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You'd probably want to commit suicide if you had one done.lol

I did.heh
 
Me window is 1-8pm
My mum MADE me breakfast... What should I do? Fast til dinner or ???
 
houstontexas said:
Tell ur mum to GTFO and stop ruining your diet!!
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I was pretty pissed off. What's my next step food wise
 
runner_79 said:
I was pretty pissed off. What's my next step food wise
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Life happens bro, Cut your self off at 8pm as usual and carry on tomorrow as scheduled. LG is a forgiving protocol...don't get worried about one botched day just stay on the ball and the results will follow
 
runner_79 said:
Thanks green!!!appreciate it
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Yeah bro, just keep telling ppl to stop sabotaging u ... I use the ... Make them feel bad method
Whenever someone's offers food in the morning ...
"Something wrong with u? We just woke up, how can u ALREADY be hungry!!!????"
If late at night
"Really we just ate! How can u eat that often?"
Or
"It's all gonna go to ur ass, I'm good"
The more u use phrases as such ppl will stop bugging you ... But mom is mom ... U gotta love her and thank her lol ... Then tell her to stop sabotaging u
 
Yeah.
I understand LG but is there any sources to explain to a complete dummy?
I read through Martin's stuff but to complicated for her.
I feel better when fasted
 
Check out the first page of this thread. It may be what Martin has on the site. I think it should help you with the basic setup of the protocol. It's easy to complicate LG, just stick to the basic 16/8 feeding window and eat your big meal after your lift. Watch your Macros and watch the fat melt baby!!
 
Frank Reynolds said:
What is so complicated? Tell her you don't eat until 1pm, not much more to explain then that.
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I get the whole stomach ulcers if you don't eat situation.brekky is most important meal of the day...like hell it is
 
Don't need to tell me that. I feel better Fasted. She is just being a mom. So annoying
 
runner_79 said:
Don't need to tell me that. I feel better Fasted. She is just being a mom. So annoying
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Lol time to be a big boy and move out lol ... Jk jk ... Sleep in, tell her ur doing a study for ur health class and ur a test dummy, say ur sick yes every day hahahahaha
 
Vote4pedro said:
Lol time to be a big boy and move out lol ... Jk jk ... Sleep in, tell her ur doing a study for ur health class and ur a test dummy, say ur sick yes every day hahahahaha
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:) thx
 
Just use big scientific words to dazzle her. Something along the lines of 'look mum, I know popular current fitness industry discourse would have us all believe 7 meals a day increases thermogenic expenditure and total metabolic output, prevents us from severe metabolic depression and catabolic distress, and keeps our functional blood glucose steady so we can concentrate and be at our best. But meta analysis of current literature on meal frequency and intermittent fasting, such as that employed in ramadan, has demonstrated scientifically that meal frequency is not related to metabolic efficiency, but rather that intermittent fasting increases insulin sensitivity and satiety, increases metabolic use of fatty acid oxidation as a fuel source and provides significant cardiovascular health benefits.

Then just nod in a magnanimous manner and continue on.

usually works for me :P
 
I will print it out and tell her...champion. Thanks for the moral support
 
Has anybody here used T3/Cytomel while on Lean Gains? Did you dose it any differently? Results?
 
kingjameskjf said:
Has anybody here used T3/Cytomel while on Lean Gains? Did you dose it any differently? Results?
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Yes 25mcg on off days a few times, i would not go over 25mcg datbtrue posted a study on his board that actually looked at t3 use during a fast, i believe 25mcg was around the cut off before things got catabolic, dosing was split up throughout the day. I'm doing peptides (100mcg ipamorelin+100mcg mod grf 1-29+ 1000mg injectable l-carnitine during my fasts and this has definetly increased recomposition, peps are done 3-6 times daily. For fatloss yohimbine hcl or alpha yohimbine would be very wise to use as the lowered blood sugar will allow it to do it's thing much more effectively.
 
Frank Reynolds said:
Yes.....No....Good...
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Good to know

CHAPS said:
Yes 25mcg on off days a few times, i would not go over 25mcg datbtrue posted a study on his board that actually looked at t3 use during a fast, i believe 25mcg was around the cut off before things got catabolic, dosing was split up throughout the day. I'm doing peptides (100mcg ipamorelin+100mcg mod grf 1-29+ 1000mg injectable l-carnitine during my fasts and this has definetly increased recomposition, peps are done 3-6 times daily. For fatloss yohimbine hcl or alpha yohimbine would be very wise to use as the lowered blood sugar will allow it to do it's thing much more effectively.
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So you would do 12.5 am and then another 12.5 pm? I've tried ghrp-2 with mod grf 1-29 and was disappointed. I do have a couple bottles of yohimbine on hand. I also have as much alcar and plcar as I want.
 
Any aas?

Studies or not that 25mcg is not Gospel. Maybe WHILE fasting, but you are not fasting 24/7.

I've ran up to 100 and I can assure you there was no muscle loss.
 
Frank Reynolds said:
Any aas?

Studies or not that 25mcg is not Gospel. Maybe WHILE fasting, but you are not fasting 24/7.

I've ran up to 100 and I can assure you there was no muscle loss.
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I was considering a 4 day ramp cycle up and down starting at 25mcg. I'm doing the typical 16/8 LG split. Should I split doses or dose it at night in my fed state or does it matter?
 
kingjameskjf said:
Good to know



So you would do 12.5 am and then another 12.5 pm? I've tried ghrp-2 with mod grf 1-29 and was disappointed. I do have a couple bottles of yohimbine on hand. I also have as much alcar and plcar as I want.
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Yes i would split it up. How did you run the peptides? If you want pm me the brand used as well, as their is alot of low quality pep's being sold for very cheap now :s. I'd definetly use the alcar and plcar as well as the yohimbine. The yohimbine+carnitine+high growth hormone (natural or synthetic) and your in an ideal fatloss situation.
 
CHAPS said:
Yes i would split it up. How did you run the peptides? If you want pm me the brand used as well, as their is alot of low quality pep's being sold for very cheap now :s. I'd definetly use the alcar and plcar as well as the yohimbine. The yohimbine+carnitine+high growth hormone (natural or synthetic) and your in an ideal fatloss situation.
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Frank Reynolds said:
Any aas?

Studies or not that 25mcg is not Gospel. Maybe WHILE fasting, but you are not fasting 24/7.

I've ran up to 100 and I can assure you there was no muscle loss.
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I appreciate the input fellas!
 
Question on refeeds and cheats:

I'm following a pretty strict LG cut at the moment. Little-no carbs on non wo days, 150g or so on wo days. Protein and fats from egg, chicken breast and tuna mainly.

Anyhow I'm a massive sweet tooth I know LG allows for eating a bit 'naughty' on wo days and maybe refeed days, but I'm just a bit nervous about stuffing my cut up.

So, lets say on a wo day i have 150g of carbs allowed my diet: if I'm having a craving that day, will 150g of say lollies (assuming i hit my macros for protein and fat) not stuff up my day, as it fits in my macros?

Or is it better to stay clean and healthy and do a big 'refeed' once a week and pig out on some junk etc? If so how do I go about structuring the refeeds into my diet?

I love LGs but want to 'relax' a bit I guess, i see so many people saying how they love LG cause they can eat this and that and get away with it etc, but i feel like I'm doing the same old boring diet just in a 8 hour window, and I'm not sure how to include some 'bad' food to keep me sane without being detrimental to my cut.

Any advice welcome,
cheers
 
How would coupling LG with say the 6 foods that work go?
Actually 4 cause I dnt eat grains, legumes or dairy, and nothing out of a can... What can i sub in for oatmeal and tuna cans (paleo/caveman approved)?
 
quigley said:
Question on refeeds and cheats:

I'm following a pretty strict LG cut at the moment. Little-no carbs on non wo days, 150g or so on wo days. Protein and fats from egg, chicken breast and tuna mainly.

Anyhow I'm a massive sweet tooth I know LG allows for eating a bit 'naughty' on wo days and maybe refeed days, but I'm just a bit nervous about stuffing my cut up.

So, lets say on a wo day i have 150g of carbs allowed my diet: if I'm having a craving that day, will 150g of say lollies (assuming i hit my macros for protein and fat) not stuff up my day, as it fits in my macros?

Or is it better to stay clean and healthy and do a big 'refeed' once a week and pig out on some junk etc? If so how do I go about structuring the refeeds into my diet?

I love LGs but want to 'relax' a bit I guess, i see so many people saying how they love LG cause they can eat this and that and get away with it etc, but i feel like I'm doing the same old boring diet just in a 8 hour window, and I'm not sure how to include some 'bad' food to keep me sane without being detrimental to my cut.

Any advice welcome,
cheers
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You can do both...

A lot of times when I want something sweet I will just budget the carbs like you said. Even eating like 80g a day if I want some low fat waffles with ice cream on them I'll eat that if I can fit it.

That said I wouldn't just be eating candy, or sucking on lollipops all day. I'd keep your same meal structure and if you wanted to eat 50g carbs worth of gummy bears, or a lollipop for for dessert after you finish your meal go for it.

On my last diet I was getting crazy cravings I would eat this a few times a week with my fast break meal.
Low fat eggos with marshmallow fluff and chocolate sauce.lol




You just need to make sure everything is dialed in.

What is your bf%? Weight? How much cardio? Are you getting super flat? Etc
 
Last edited:
Would a test e-DBol-Deca cycle affect the diet?
I'm at about week 8 of my cycle, been doing lean gains for a few weeks, about a month, but don't really see that much difference
 
Frank Reynolds said:
You can do both...

A lot of times when I want something sweet I will just budget the carbs like you said. Even eating like 80g a day if I want some low fat waffles with ice cream on them I'll eat that if I can fit it.

That said I wouldn't just be eating candy, or sucking on lollipops all day. I'd keep your same meal structure and if you wanted to eat 50g carbs worth of gummy bears, or a lollipop for for dessert after you finish your meal go for it.

On my last diet I was getting crazy cravings I would eat this a few times a week with my fast break meal.
Low fat eggos with marshmallow fluff and chocolate sauce.lol




You just need to make sure everything is dialed in.

What is your bf%? Weight? How much cardio? Are you getting super flat? Etc
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Thanks for the reply Frank,

I'm somewhere between 14-16% I think as top abs just coming out now, started around 22%. I run about 4 miles 2-3 times a week, love cardio but have cut it back to stop muscle loss. 6'2 185lbs, started at 200lbs. Currently on 1600 non wo days, 2300 wo days.

I'm not getting 'super' flat i guess, I still feel motivated aside for cravings for lollies/cheesecake (real cheesecake haha) pastries etc, but I feel pretty physically flat some times and feel like I need some sugar or a refeed but I've held back on account of not being certain how to work it into the diet correctly. I'm more comfortable budgeting in a cheat 60g of carbs than I am a refeed day, but my true preference would be keep in clean 6 days a week and have a refeed 1 day. I can be very strict with diet and go without if I know i can have a bit of fun every now and then. But then again my idea of a refeed may not be correct.. im thinking icecream, lollies, cheesecake and a good movie haha.

nate
 
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