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The Lean Gains / IF learning and Discussion Log

I didn't train this morning do should I do a full 24hr fast? Still wanting to cut to 10% but am getting hungry. BCAAs can only keep huger down so much.
 
houstontexas said:
There's no rule there. Just eat if you want to eat or fast if you want to fast.
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What's better for cutting though?
 
Anyone here take Martin's advice to stay away from "insulin spiking whey protein" and just stick to whole foods only. My thought is that it can't spike insulin much more than whole food after a fast, and even if it did, it would be for a much shorter period of time, leading to a lower impact. It's hard to argue with his results though.
 
if ur taking it with other whole food i dont see an issue regardless cu all the other food is going to slow down its digestions....its a good way to get all ur protein in in a fewmeals wihtout feeling overstuffed imo
 
In my case, hunger is not an issue, I can pretty easily put away 3000cals in a meal a couple times a day without feeling over stuffed. It's more of an economical way to get protein in. I pay like 33 cents for 25g if protein, solid food can't come close. It's even cheaper than eggs, lol.
 
I don't find it hard to go all whole foods. I did it for a while but I like some flavored whey etc. Like mk said other foods change the rates. I do find whole foods to be more filling making them better for a cutting routine as far as hunger goes. The whey sure is cheap tho like u said and it's hard to beat that.
 
Legacyfighter said:
Anyone here take Martin's advice to stay away from "insulin spiking whey protein" and just stick to whole foods only. My thought is that it can't spike insulin much more than whole food after a fast, and even if it did, it would be for a much shorter period of time, leading to a lower impact. It's hard to argue with his results though.
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I tend to RARELY use whey. I must admit I use a lot of BCAAs though. If I do use whey i tend to only use it with coconut milk pre workout (if I have to train in my feeding window).

I like using whole foods much better though.
 
mattrag said:
I tend to RARELY use whey. I must admit I use a lot of BCAAs though. If I do use whey i tend to only use it with coconut milk pre workout (if I have to train in my feeding window).

I like using whole foods much better though.
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Agreed.!!!!!
First thing AM for training fasted is the best
 
I eat 1-2lbs of meat a day, but I like to switch it up with some cottage cheese or greek yogurt with whey for a meal or snack sometimes.
 
I like to have a shake at 9 for a dessert/part of post workout meal as well which I put, one scoop of chocolate whey, one scoop of banana casein plus banana and ice in a blender ... Linda tastes like melted banana split ice cream ... Pretty good tho
 
Vote4pedro said:
I like to have a shake at 9 for a dessert/part of post workout meal as well which I put, one scoop of chocolate whey, one scoop of banana casein plus banana and ice in a blender ... Linda tastes like melted banana split ice cream ... Pretty good tho
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Freeze it and make it like sludge that Marc lobliner does
 
Vote4pedro said:
Ahhh if only I had the time ... But I'll try to remember next time
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Takes
10 mins to freeze over.. Enjoy :)
 
quigley said:
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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Ive only been on a real LG diet for about 6 weeks now, but also from what Ive read from other people (in books and on threads like this), dont feel guilty about refeeding at least once a week. Thats one of the points of this diet imo... Maintaining a smart and healthy baseline eating habit is powerful enough to more than outweigh any damages you could do in one huge dinner, or a full evening of binging. Ive even read some theories about a physiologic threshold of how many carbs one can consume in one sitting (implying the rest just go out your other end without absorption).

All that said, Ive gone totally ape**** on saturday nights with wine, steak, bread, 2 deserts at a restaurant one time. The next morning, all was fine, i could still see my veins, my weight was at its upper limit of my personal normal (not like 10 lbs up like we all fear).... Just make sure you can get to the gym that next day. Not only to minimize any possible weight gain, but also to set some new PRs with all that newly replenished muscle glycogen.

Also, get back on LG that next morning. Dont cheat 2 days in a row, your muscles will only eat up so many of those carbs that get absorbed - after that its destination adipose.

I love this way of eating. Losing BF, setting PRs, and getting to (once a week) eat whatever i want, including things i havent touched in years.
 
MDiocre said:
Ive only been on a real LG diet for about 6 weeks now, but also from what Ive read from other people (in books and on threads like this), dont feel guilty about refeeding at least once a week. Thats one of the points of this diet imo... Maintaining a smart and healthy baseline eating habit is powerful enough to more than outweigh any damages you could do in one huge dinner, or a full evening of binging. Ive even read some theories about a physiologic threshold of how many carbs one can consume in one sitting (implying the rest just go out your other end without absorption).

All that said, Ive gone totally ape**** on saturday nights with wine, steak, bread, 2 deserts at a restaurant one time. The next morning, all was fine, i could still see my veins, my weight was at its upper limit of my personal normal (not like 10 lbs up like we all fear).... Just make sure you can get to the gym that next day. Not only to minimize any possible weight gain, but also to set some new PRs with all that newly replenished muscle glycogen.

Also, get back on LG that next morning. Dont cheat 2 days in a row, your muscles will only eat up so many of those carbs that get absorbed - after that its destination adipose.

I love this way of eating. Losing BF, setting PRs, and getting to (once a week) eat whatever i want, including things i havent touched in years.
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Thanks for that advice, appreciate it.

So how does this sound: 6 days of clean eating (maybe with the occasional treat budgeted into macros) followed by one cheat day where I go about 1500-2000 calories above maintenance. Following day 30minute LISS + Workout to deplenish glycogen and offset potential fatgain.

Currently my maintenance is approx 2500, I'm eating at around 1600-1700 non workout days and 2300-2400 workout days so my deficit each week is about 4000 calories. So theoretically a maintenance + 2000 calorie refeed cuts into my deficit by half. That still makes me a little nervous lol.
 
mkretz said:
u eat 2, 3000 cal meals.....nice work, lol what do these meals look like?
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I don't anymore, but I did that in college a couple years ago, and can still eat like that. Generally it would be two glasses of chocolate milk, two hamburgers, 10 oz of tuna salad, whatever the special meal of the day was, usually chicken something, then a plate of chicken Alfredo, broccoli or other green veggies, and some dessert and ice cream.... I would eat that for lunch and dinner just about every single day. Thank God for meal plans.
 
Legacyfighter said:
I don't anymore, but I did that in college a couple years ago, and can still eat like that. Generally it would be two glasses of chocolate milk, two hamburgers, 10 oz of tuna salad, whatever the special meal of the day was, usually chicken something, then a plate of chicken Alfredo, broccoli or other green veggies, and some dessert and ice cream.... I would eat that for lunch and dinner just about every single day. Thank God for meal plans.
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haha hell yea, gota make those buffetts worth it!
 
So, I've been doing IF for a bit off and on, and I've finally decided to go full tilt into the leangains protocol. Starting it off with 6 weeks of the "faster weight loss" -30%/-10%. I'll have 3 real workout days per week, and 3 cardio days. Protein will be roughly 250g/day carbs 250/75g and fat 100/75g.

Current stats:
5'8"
195 lb
11%bf

Hoping to be at 6-7% in 6 weeks. Dont be afraid to send a pm asking for updates. Need help keeping accountable. If anyone wants to start some kind of diet contest or something let me know. We can post embarrassing pics or videos or something, Haha.
 
Invalid Link Removed

Dinner, 2lb tacos
Whole grain tortillas, brown rice, chicken, chopped lettuce and tomato, green sauce
130 Carbs
80 Pro
10 Fat
 
What's ur guys choice on BCAAs???

I'm taking Modern BCAAs by USPSlabs now but

Got a sample of RecoverPro and loved it

Yet I'm hearing awesomeness about Xtend at the same time ...

While RecoverPro has more Leucine than Xtend

Xtend had a few more goodies like electrolytes and such

Any thoughts
 
Frank Reynolds said:
Whatever is the cheapest. I got a ton of recoverpro a while back so that is what I'm using along with pepto pro.
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Yeah is kind of what I'm thinking too ...
PeptoPro huh? Some pricey protein right there lol .... How's that working for u?
 
Vote4pedro said:
Yeah is kind of what I'm thinking too ...
PeptoPro huh? Some pricey protein right there lol .... How's that working for u?
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I got 10lbs of it for cheap. I've been a fan of this stuff for years. I like it. Sometimes I'll fast for 36hrs on pepto pro pulses.
 
Legacyfighter said:
So, I've been doing IF for a bit off and on, and I've finally decided to go full tilt into the leangains protocol. Starting it off with 6 weeks of the "faster weight loss" -30%/-10%. I'll have 3 real workout days per week, and 3 cardio days. Protein will be roughly 250g/day carbs 250/75g and fat 100/75g.

Current stats:
5'8"
195 lb
11%bf

Hoping to be at 6-7% in 6 weeks. Dont be afraid to send a pm asking for updates. Need help keeping accountable. If anyone wants to start some kind of diet contest or something let me know. We can post embarrassing pics or videos or something, Haha.
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how bout a bulking contest! i kinda wanna get back into this diet
 
Frank Reynolds said:
I got 10lbs of it for cheap. I've been a fan of this stuff for years. I like it. Sometimes I'll fast for 36hrs on pepto pro pulses.
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Lucky u hahaha ... I've been looking for months for good deals in protein, this **** is going up the roof ...
 
Vote4pedro said:
Lucky u hahaha ... I've been looking for months for good deals in protein, this **** is going up the roof ...
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Sams Club Carries Muscletech whey $32 for 5lb .. cheaper than BB.com or anywhere else I can find ..
 
runner_79 said:
How would I run my havoc cycle on LG?
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You would take the pills and ingest them, at the dose you feel most appropriate. I would do it like this.

1.Remove desired amount of pills from bottle.
2.Take pills and gently place them inside of your mouth(large opening on lower portion of face).
3.Take desired amount of water and put it inside of your mouth with pill.
4.Swallow water, forcing pill to be swallowed simultaneously.
5.Repeat steps 1-4 as needed.

An alternate method would be via suppository. In this method you would take the pill, and stick it inside of your rectum, to dissolve. However I would stick to the previous, oral delivery method.

Seriously. Run the **** like you would on any other diet. You people make too much of this stuff..lol This isn't voo-doo witchcraft.
 
Laughter.

What I mean is timing wise. Training at 7 am.
1st meal at 1pm
Dinner at 7pm
I will be running it at 30mg everyday.
 
runner_79 said:
Laughter.

What I mean is timing wise. Training at 7 am.
1st meal at 1pm
Dinner at 7pm
I will be running it at 30mg everyday.
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You missed my point...... My point is, it is negligible. Take it when it is conveinent. People sit and stress themselves out over the most minute details.. Take one with each meal... Take them all fasted pre-wo... Take them all at one meal. Take 2 at one meal, one later.

Get where I am going? Just take them!! Jam them in your cake-hole, and get swole..LOL

:)
 
Frank Reynolds said:
You missed my point...... My point is, it is negligible. Take it when it is conveinent. People sit and stress themselves out over the most minute details.. Take one with each meal... Take them all fasted pre-wo... Take them all at one meal. Take 2 at one meal, one later.

Get where I am going? Just take them!! Jam them in your cake-hole, and get swole..LOL

:)
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Skinny white boy syndrome
 
Frank Reynolds said:
You would take the pills and ingest them, at the dose you feel most appropriate. I would do it like this.

1.Remove desired amount of pills from bottle.
2.Take pills and gently place them inside of your mouth(large opening on lower portion of face).
3.Take desired amount of water and put it inside of your mouth with pill.
4.Swallow water, forcing pill to be swallowed simultaneously.
5.Repeat steps 1-4 as needed.

An alternate method would be via suppository. In this method you would take the pill, and stick it inside of your rectum, to dissolve. However I would stick to the previous, oral delivery method.

Seriously. Run the **** like you would on any other diet. You people make too much of this stuff..lol This isn't voo-doo witchcraft.
Click to expand...

I :laughing: a little bit
 
would it be ok if i took oep, alpha t2, and erase stack while on the leagains diet?? and i workout 5 days a week and then do cardio 6, is that too much??
 
lukedubas said:
would it be ok if i took oep, alpha t2, and erase stack while on the leagains diet?? and i workout 5 days a week and then do cardio 6, is that too much??
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Do it and report back...

Could be perfectly fine, could be a disaster...

I lifted 4 days(heavy) did 7hrs+ of cardio a week and was fine.
 
I've been doing intermittent fasting off and on for a while now. Started being strict with my macros and calories and I can see results after only three days.
 
I've been doing intermittent fasting off and on for a while now. Started being strict with my macros and calories and I can see results after only three days.
 
I'm only on page 15 of this thread and was curious... Has anyone had good results with clean bulking? It would be nice to get to a lower bf% being around 12 now but I don't want to lose a lot of muscle mass.
 
anyone ever do this and have a really low carb day(only veggies) and then train fasted the next day? how were ur lifts, thts what my set up looks liek for tomorrow and im worried alot fo my lifts are gonna suffer
 
mkretz said:
anyone ever do this and have a really low carb day(only veggies) and then train fasted the next day? how were ur lifts, thts what my set up looks liek for tomorrow and im worried alot fo my lifts are gonna suffer
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I've done it. I was fine with a pre-wo

I lift low volume (dc) tho.

it's more in your head.
 
mkretz said:
anyone ever do this and have a really low carb day(only veggies) and then train fasted the next day? how were ur lifts, thts what my set up looks liek for tomorrow and im worried alot fo my lifts are gonna suffer
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Its not very different than training fasted after a carb day
 
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