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The Lean Gains / IF learning and Discussion Log

ludbg said:
last hr is the worst lol
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luckily i had some things to do that kept me busy that last hour!

i find I rather eat a huge protein lunch with moderate fats. im splitting carbs pre and post cause to much in post my body doesnt respond very well to large amounts of carbs. i find max i can eat to late at night is 75 in an hour period.
 
LizKing531 said:
(pardon me if this was addressed in the previous 100 or so pages...)

I'm having trouble nailing the 8hour feeding window.... Between work & home life - my window has unfortunately opened up closer to 9-10 hours food/14-15 fast. I get so hungry around 10am at work, but it's so hard to get my dinner in before 6pm....

Any tips on how to shorten that? Am I making it harder on myself? Am I losing out on too many of the benefits of IF?
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No not losing out on much at all. Don't sweat it. I mean I would honestly say suck it up and wait to eat until after 10. Hunger is not the dictator of you eating. You putting the food in your mouth is. Now for a tip on what to do, buy some cheap sugar free metamucil type fiber product and have a serving at 10:00 when you get hungry. Will expand in your stomach and buy you a few hours. Also you could eat a few heads of broccoli or something.

lonewolf0420 said:
So you do deem BCAA unnecessary if not training, do too them breaking the fast, but the effect of that on fat loss is minimal? So why are they unnecessary?
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The definition of necessary is something that is needed or required. You don't need them and they unnecessarily disrupt the balance of glucagon and insulin during the fast on a day when the only goal is to burn fat.

By the way, I don't deem them that way the creator of Lean Gains deems them that way... I am not spitting out crap just read the site. The only time aminos are recommended is right before lifting in a fasted state, then every 2 hours after until you have your first meal. He never once recommends using them on a cardio or rest day, they go against the premise of the program.

daniel11 said:
As long as caloric intake is less than ~40-50 in a 60min window it should be fine. I take BCAAs approx every 2hours. I sip on them for 20-30 min.
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Of course it will be fine what it wont be is beneficial to the goal of that day. It has a negative impact on the goal for that day actually. Even if not a large one it is now doubt hampering your fat loss. When insulin is present you can not burn fat. Plain and simple, glucagon and insulin are opposing hormones, insulin tell the bodfy to store nutrients. Glucagon tells the body to catabolize fat for energy and sends a signal to spare muscle tissue from being broken down. The idea of the program is to burn fat on the cardio/rest days that is the only goal there. You only try to stimulate anabolism on your lift or as i call them build days. When you send your bady mixed signals it can not perform either one of these functions with the same efficiency. However as designed you flip the switch completely to anabolism on build days and fat catabolism on burn days.

Torobestia said:
Bingo. Under 50 calories doesn't break a fast. I don't know how long the window is for that, but doing that once every 2 hours is fine.
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That is not exactly correct, intaking any calories breaks a fast. He recommend the 50 calories because it is the most energy he feels you can consume at once and still get back into a hormonal state of fasting quickly. He states this very clearly on his site.


tjwoody said:
luckily i had some things to do that kept me busy that last hour!

i find I rather eat a huge protein lunch with moderate fats. im splitting carbs pre and post cause to much in post my body doesnt respond very well to large amounts of carbs. i find max i can eat to late at night is 75 in an hour period.
Click to expand...

Yeah I did a carb up last night and I sweat all damn night. I have a rough time doing heavy carbs in the evening because of that.


Guys really why switch to a program that ends up being less convenient. You go from eating 6 times a day to 7 or 8 when you consider having to make your aminos every 2 hours. It is nonsensicle and is you holding onto your fear that if you dont get something in every few hours you will shrivel up. Not the case. Not how he designed it and the opposite of the intention of simplifying which is one if his biggest selling points.
 
Damn, caught me as I was about to edit my statement haha. But yeah, what you said is correct regarding my statement.
 
MrKleen73 said:
Guys really why switch to a program that ends up being less convenient. You go from eating 6 times a day to 7 or 8 when you consider having to make your aminos every 2 hours. It is nonsensicle and is you holding onto your fear that if you dont get something in every few hours you will shrivel up. Not the case. Not how he designed it and the opposite of the intention of simplifying which is one if his biggest selling points.
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Pers I do it cause having something flavored really helps me and I rather have the bcaa drink then a coffee of a diet soda tbh. I figure the bcaa is healthier and helps me take up a couple hours during the fast when needed. Im sorta a wuss like that where I need to take baby steps into something new.

Today was pretty good but def over ate a bit but had a great gym session with my son. So im following IF and IIFYM a bit. more so with the IIFYM on the weekends where I can enjoy things with my son and not need to eat something totally different from him all the time. So thats a huge plus for me, doing it for him.

I dont know if i want him to try IF hes almost 14 and I feel like i rather have him eat when hes hungry. I am trying to get him to eat a bit better least make better decisions. First goal is I want to try to make sure hes getting around his BW in pro. Went to the gym today and just having him check machines out and do some cardio for now. Ok, to much off topic.... :D
 
tjwoody said:
Pers I do it cause having something flavored really helps me and I rather have the bcaa drink then a coffee of a diet soda tbh. I figure the bcaa is healthier and helps me take up a couple hours during the fast when needed. Im sorta a wuss like that where I need to take baby steps into something new.

Today was pretty good but def over ate a bit but had a great gym session with my son. So im following IF and IIFYM a bit. more so with the IIFYM on the weekends where I can enjoy things with my son and not need to eat something totally different from him all the time. So thats a huge plus for me, doing it for him.

I dont know if i want him to try IF hes almost 14 and I feel like i rather have him eat when hes hungry. I am trying to get him to eat a bit better least make better decisions. First goal is I want to try to make sure hes getting around his BW in pro. Went to the gym today and just having him check machines out and do some cardio for now. Ok, to much off topic.... :D
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Ur a good father
 
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Anyone care to elaborate on point 3 or can this "first thing" be at 1pm?
 
runner_79 said:
Invalid Link Removed

Anyone care to elaborate on point 3 or can this "first thing" be at 1pm?
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id say if we believed everything we read online we'd be in trouble. :)

im a huge believer in "if it works for u" and think we should try all sorts of different things along the way.
 
tjwoody said:
id say if we believed everything we read online we'd be in trouble. :)

im a huge believer in "if it works for u" and think we should try all sorts of different things along the way.
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I do agree on the.personal preferences.
I may do the fasted training still then eat instead of the continued fast til 1pm. Will.see how it works out. But I.will keep a 12hr fast from dinner to am training 7pm to 7am
 
IF worked great for me all weekend. Worked out in the early morning both days and did some BCAA intra and post. About 20grams in all. So worked out around 8-10 or so and would eat around noon-1pm. Matter of fact I even had one of my ice cream bowls as a cheat Sunday night which I didnt count in my totals and my weight stayed the same all weekend. Surprised cause during week on lifting days I keep carbs moderate at around 175g and weekends I tend to hit 250-350 and normall end up a few lbs up come Monday.


Really liking this whole thing again. Really makes me happy.
 
tjwoody said:
IF worked great for me all weekend. Worked out in the early morning both days and did some BCAA intra and post. About 20grams in all. So worked out around 8-10 or so and would eat around noon-1pm. Matter of fact I even had one of my ice cream bowls as a cheat Sunday night which I didnt count in my totals and my weight stayed the same all weekend. Surprised cause during week on lifting days I keep carbs moderate at around 175g and weekends I tend to hit 250-350 and normall end up a few lbs up come Monday.


Really liking this whole thing again. Really makes me happy.
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^^This.
 
MrKleen73 said:
No not losing out on much at all. Don't sweat it. I mean I would honestly say suck it up and wait to eat until after 10. Hunger is not the dictator of you eating. You putting the food in your mouth is. Now for a tip on what to do, buy some cheap sugar free metamucil type fiber product and have a serving at 10:00 when you get hungry. Will expand in your stomach and buy you a few hours. Also you could eat a few heads of broccoli or something.
Click to expand...

Thanks for the tips Kleen!

I know a big part of my issue is a mental game - when I'm at work, everyone around me is eating, but when I'm home - I can make the fast no problem...
 
LizKing531 said:
Thanks for the tips Kleen!

I know a big part of my issue is a mental game - when I'm at work, everyone around me is eating, but when I'm home - I can make the fast no problem...
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man i hear ya. watching some people shoving cupcakes in their mouthes. I have to walk away because my willpower sux.

Going to push the fast off a bit longer like an extra hour today. Testing the waters of a bigger late night meal so condensing a snack I normally have into it.

Issue I am noticing is my veggies arent getting eaten like they used to. lol
 
If I did LISS cardio for 30-40 minutes in the morning (say 630am), would I be ok not taking any BCAAs still till I eat (2pm), or should I do hop on the BCAAs?
 
inda11 said:
Cardio? Do i do cardio on training day nutrition or rest day nutrition?
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Cardio days/rest days are generally the same diet wise. Lower cals with the intention of burning fat that day
 
Torobestia said:
If I did LISS cardio for 30-40 minutes in the morning (say 630am), would I be ok not taking any BCAAs still till I eat (2pm), or should I do hop on the BCAAs?
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BCAAs are not needed (or advised) when doing just cardio. You can fast until 2 pm without them following cardio just fine
 
tjwoody said:
man i hear ya. watching some people shoving cupcakes in their mouthes. I have to walk away because my willpower sux.

Going to push the fast off a bit longer like an extra hour today. Testing the waters of a bigger late night meal so condensing a snack I normally have into it.

Issue I am noticing is my veggies arent getting eaten like they used to. lol
Click to expand...

At my work, especially this time of year, there's always free food - bbq, cake, etc. - great for penny pinching, horrible for nutrition.

My issue is that I've never had a problem fasting in the evening (except the occasional mad-midnight grazing...), but more than anything I have trouble getting in all the calories I need - cleanly that is - like I said, plenty of junk calories to be found... I've never been one to eat huge meals at one sitting, so I'm still adjusting to getting it all in.

Anyone else find that when times comes to break the fast, your eyes are way bigger than your stomach?

I'll make a nice big healthy lunch & be starving to eat it, but when it comes time to sit down & eat, my stomach feels like it shrank....


*I also need to pay attention - I didn't realize until these recent posts that i had been screwing up & taking BCAAs every day, not just workout days....

but I really like the taste of RecoverPro, not to mention it knocks out hunger on the spot for me....
 
I can eat, and eat and eat! I havent ever tried this with bulking and only eating ~2500/~2100 cals per week with more on some weekends. I do find myself eating more fats then what I was seeing some say to have and really aim for 75-100g during week. This helps me a lot hitting cals and I do shift them around depending if its a higher carbs day.

I like drinking flavored stuff and trying to reduce caff so I rather have some bcaa drink over coffee right now.

I wouldnt have had any bcaa today but found some xtend in a baggie in my lunch box so drank it. Going forward I will save the bcaa for fasted workouts.

Powerade zero, now i love this stuff!


I am losing weight at a good clip so will stick with this. I like the freedom it gives me to enjoy foods later in day but I dont eat 100% what some would consider clean. I mean I do focus on things like chicken, turkey, CC, rice, oats, diff oils , EFAs, and butters but also will enjoy eating out with my son on a weekend. I follow IIFYM on the weekends.
 
LizKing531 said:
At my work, especially this time of year, there's always free food - bbq, cake, etc. - great for penny pinching, horrible for nutrition.

My issue is that I've never had a problem fasting in the evening (except the occasional mad-midnight grazing...), but more than anything I have trouble getting in all the calories I need - cleanly that is - like I said, plenty of junk calories to be found... I've never been one to eat huge meals at one sitting, so I'm still adjusting to getting it all in.

Anyone else find that when times comes to break the fast, your eyes are way bigger than your stomach?

I'll make a nice big healthy lunch & be starving to eat it, but when it comes time to sit down & eat, my stomach feels like it shrank....


*I also need to pay attention - I didn't realize until these recent posts that i had been screwing up & taking BCAAs every day, not just workout days....

but I really like the taste of RecoverPro, not to mention it knocks out hunger on the spot for me....
Click to expand...

On burn days, calories are very easy to hit using 100% clean food and no powders for supplementation. On build days I try to get as much clean food as possible and fill the rest in with whatever I can - whether that be from protein powders, shots of oil (olive, flax, etc) or "dirty" carbs.

I've never found much of a difference between so-called clean food and so-called dirty food from a body composition standpoint.
 
inda11 said:
Recommend me some BCAA's to buy. Which are good?
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RecoverPro by AI Sports nutrition.

Modern BCAA by USPowders

Purple Wraath by Controlled Labs

Those three are the most liked among the community for their good price and quality of the product.
 
I am going with the bulk Modern 25 bucks for a kilo and it's 8 to 1 so you can use less if you want.
 
I get the bulk modern as well its fairly inexpensive, tastes pretty good and has good solubility. Now if only Finaflex made a BCAA supplement...
 
TurningGreen said:
I get the bulk modern as well its fairly inexpensive, tastes pretty good and has good solubility. Now if only Finaflex made a BCAA supplement...
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Not sure if DW knows or if I even told him, I think I did, but Green, it is in our very near future to start making a FINAFLEX version of BCAA's... it is coming my friend! Next time I talk to them, I'll find out exactly how much info I can release, I'm sure I can tell you guys everything though!
 
mkretz said:
this^^^!!!.........................is that foreshadowing green?
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To my knowledge it was not foreshadowing...but perhaps it was lol

ScottyDoc said:
Not sure if DW knows or if I even told him, I think I did, but Green, it is in our very near future to start making a FINAFLEX version of BCAA's... it is coming my friend! Next time I talk to them, I'll find out exactly how much info I can release, I'm sure I can tell you guys everything though!
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This is fantastic news bro!! I cant wait...Finaflex making moves!!
 
Is there a limit to BCAA intake during your fasting window? I just started today and had my usual BCAA's during my workout but It would seem smart to sip on some additional during the fasting period. 9pm to 2pm is my fasting. I hit the gym early AM around 430 about 9am on the weekends.

thanks in advance
 
roblasane said:
Is there a limit to BCAA intake during your fasting window? I just started today and had my usual BCAA's during my workout but It would seem smart to sip on some additional during the fasting period. 9pm to 2pm is my fasting. I hit the gym early AM around 430 about 9am on the weekends.

thanks in advance
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On workout days, Martin recommends 8-10g preworkout, the same post workout, and every 2 hours before breaking fast.
 
any recomendations? I just ordered some recoverpro but I need to hit the blank shop to get me through until I get my goods from nutra.
 
roblasane said:
any recomendations? I just ordered some recoverpro but I need to hit the blank shop to get me through until I get my goods from nutra.
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BSN makes a fairly inexpensive one that is avail at most shoppes. Watermelon flavor is pretty good. 10g/serving
 
roblasane said:
Is there a limit to BCAA intake during your fasting window? I just started today and had my usual BCAA's during my workout but It would seem smart to sip on some additional during the fasting period. 9pm to 2pm is my fasting. I hit the gym early AM around 430 about 9am on the weekends.

thanks in advance
Click to expand...

BCAA stimulate the release of insulin.


This a response from an educator, to a similar question.

MrKleen73 said:
No not losing out on much at all. Don't sweat it. I mean I would honestly say suck it up and wait to eat until after 10. Hunger is not the dictator of you eating. You putting the food in your mouth is. Now for a tip on what to do, buy some cheap sugar free metamucil type fiber product and have a serving at 10:00 when you get hungry. Will expand in your stomach and buy you a few hours. Also you could eat a few heads of broccoli or something.



The definition of necessary is something that is needed or required. You don't need them and they unnecessarily disrupt the balance of glucagon and insulin during the fast on a day when the only goal is to burn fat.

By the way, I don't deem them that way the creator of Lean Gains deems them that way... I am not spitting out crap just read the site. The only time aminos are recommended is right before lifting in a fasted state, then every 2 hours after until you have your first meal. He never once recommends using them on a cardio or rest day, they go against the premise of the program.



Of course it will be fine what it wont be is beneficial to the goal of that day. It has a negative impact on the goal for that day actually. Even if not a large one it is now doubt hampering your fat loss. When insulin is present you can not burn fat. Plain and simple, glucagon and insulin are opposing hormones, insulin tell the bodfy to store nutrients. Glucagon tells the body to catabolize fat for energy and sends a signal to spare muscle tissue from being broken down. The idea of the program is to burn fat on the cardio/rest days that is the only goal there. You only try to stimulate anabolism on your lift or as i call them build days. When you send your bady mixed signals it can not perform either one of these functions with the same efficiency. However as designed you flip the switch completely to anabolism on build days and fat catabolism on burn days.


That is not exactly correct, intaking any calories breaks a fast. He recommend the 50 calories because it is the most energy he feels you can consume at once and still get back into a hormonal state of fasting quickly. He states this very clearly on his site.
Click to expand...
 
How do you determine how many calories you should take in daily during the feeding window?

My current stats are
267lbs
42in waist
24.1% bodyfat

MY goals
215lbs
10% bodyfat

I'd like to see some rapid changes so was thinking about staying around 2000 calories with 200g of protein and low carbs...do you know how to determine where I should be calorie wise? Thank you
 
allstr921 said:
How do you determine how many calories you should take in daily during the feeding window?

My current stats are
267lbs
42in waist
24.1% bodyfat

MY goals
215lbs
10% bodyfat

I'd like to see some rapid changes so was thinking about staying around 2000 calories with 200g of protein and low carbs...do you know how to determine where I should be calorie wise? Thank you
Click to expand...

Use this read a baseline and adjust it to your needs and likes, it will be only useful as a resource and depending on your goals and knowledge of your bodies reaction to nutrition variation , it will yield the results you need:

Invalid Link Removed
 
allstr921 said:
How do you determine how many calories you should take in daily during the feeding window?

My current stats are
267lbs
42in waist
24.1% bodyfat

MY goals
215lbs
10% bodyfat

I'd like to see some rapid changes so was thinking about staying around 2000 calories with 200g of protein and low carbs...do you know how to determine where I should be calorie wise? Thank you
Click to expand...

Stay with "what calories am i eating now to maintain this weight" and subtract from that
 
hey guys, i've been on leangains for a long time now and have dropped bf% dramatically. i have been doing RPT training since i started. now i would love to bulk and i was just wondering what workout routine you recommend. should i just stick with the 3 day split RPT or go for a 4 or 5 day workout routine for a bulk?

thanks for your times lads.
 
lonewolf0420 said:
BCAA stimulate the release of insulin.

This a response from an educator, to a similar question.
Click to expand...

Does this apply to sugar free gum also.. If I am chewing it all day say 3g total.. Would this mean I am not in a fat burning zone for the most part? I know it says on martins site to keep below 10g but wanted your opinions if it is being chewed all day long (even when under the 10g)?
 
Whats everyones personal preference just started this after been wanting to for quite some time, do you go with fasted training or one pre workout meal i've seen a lot of people go the fasted route but generally lately i've been lifting towards 3-4pm which would fit perfectly for 1 pre workout meal. However if the benefits seem better with fasted training I could easily hit the gym at 10-11, haven't really incorporated fasting into my diets before so this is a learning experience.
 
jumpshot903 said:
Whats everyones personal preference just started this after been wanting to for quite some time, do you go with fasted training or one pre workout meal i've seen a lot of people go the fasted route but generally lately i've been lifting towards 3-4pm which would fit perfectly for 1 pre workout meal. However if the benefits seem better with fasted training I could easily hit the gym at 10-11, haven't really incorporated fasting into my diets before so this is a learning experience.
Click to expand...

Personal preference.
I like fasted training. Draw into GH more efficiently
 
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