Can you give a example of this.I agree, 3000 is easy. I can do a couple clean 2k cal meals a day no problem.
Can you give a example of this.I agree, 3000 is easy. I can do a couple clean 2k cal meals a day no problem.
"Beef. It's what's for dinner, tonight..."Can you give a example of this.
Haha. Yeah, not only does the booze ruin a weeks worth of hard work, but then it will also cause you to eat all types of food late night that makes it even worse.I do intermittent fasting all week then on weekend end up drinking way to much!
Yeah it totally kills the fasting hours aswell. Then when i have hang over i can't eat anythingHaha. Yeah, not only does the booze ruin a weeks worth of hard work, but then it will also cause you to eat all types of food late night that makes it even worse.
I'm going to assume that you are talking to me considering that the person above me also posted a question about his fat intake.if you are natural, then thats a little low in fats imo
I dont think thats an exact science. I think it's a good tool to find a baseline for you. I am pretty insulin sensitive for example. So even complex carbs are something I need to be careful with. Jmo.Just tried protein fluff, good stuff!! and filling too!
On another note,
I did all my calculations on rippedbody web site...I don't know why but this doesn't look right to me, but i know i did the calcs. right...
here's how it looks:
Rest Day --- 2000 cal/180+PRO/>125CHO/80FAT
Train Day --- 2800 Cal/240PRO/300CHO/50FAT
right now I'm laid off, i usually add 200 calories to the protocol when I'm back at work. Im an electrician so I burn a lot during the workday, 200 may even be too low for addition.
I also noticed it was hard to stay low fat on train days without going to overboard with CHO or PRO?
Keep protein consistent. Drop carbs to ONLY veggies and all fats are from meats on non training daysJust tried protein fluff, good stuff!! and filling too!
On another note,
I did all my calculations on rippedbody web site...I don't know why but this doesn't look right to me, but i know i did the calcs. right...
here's how it looks:
Rest Day --- 2000 cal/180+PRO/>125CHO/80FAT
Train Day --- 2800 Cal/240PRO/300CHO/50FAT
right now I'm laid off, i usually add 200 calories to the protocol when I'm back at work. Im an electrician so I burn a lot during the workday, 200 may even be too low for addition.
I also noticed it was hard to stay low fat on train days without going to overboard with CHO or PRO?
U start to manipulate timing of macrosAs you get leaner and weight decreases do you keep adjusting your macros?
Can you elaborate on this pleaseU start to manipulate timing of macros
Then nutrient timing comes into play (be it carb backloading, or spacing meals 4-5 hours apart or placing most of your carbs around a workout etc)As you get leaner and weight decreases do you keep adjusting your macros?
Is timing important? I thought the whole point with lean gains is the flexibility you have in it so it doesn't actually feel like a planned diet more just a way of life.Then nutrient timing comes into play (be it carb backloading, or spacing meals 4-5 hours apart or placing most of your carbs around a workout etc)
Then after that when it really starts to slow then adjust your marcos(or increase cardio however most people tend to go overboard with the cardio)
When u wana get into the nitty gritty sub 8%, timing is probably the key factor.Is timing important? I thought the whole point with lean gains is the flexibility you have in it so it doesn't actually feel like a planned diet more just a way of life.
Why?When u wana get into the nitty gritty sub 8%, timing is probably the key factor.
Carbs are a NON essential macro.Why?
I can vouch for this guy. From just the few pics I have seen, "Frank" has one of the most impressive physiques I have seen ever grace a forum. But like he says, he has nothing to prove. He is one of the few on a short list of people (DW, Kleen, and a couple others) on this forum that I will listen to every word they say for a reason.Quite honestly I have nothing to prove.. I don't like having my pics floating around on line.
Kleen, DW, and numerous other vets have seen my pics. I do exist.
Aww shucks lol thanks.I can vouch for this guy. From just the few pics I have seen, "Frank" has one of the most impressive physiques I have seen ever grace a forum. But like he says, he has nothing to prove. He is one of the few on a short list of people (DW, Kleen, and a couple others) on this forum that I will listen to every word they say for a reason.
I never did that but I've done extended fasts before. 36hrs once a week when I was deep into dieting.For those that have tried alternate day fasting, how did you find it compared to lean gains? I'm making the switch today
Yeah I guess that Frank guy knows a thing or 1,000 lol, thanks for the kind words my friend.I can vouch for this guy. From just the few pics I have seen, "Frank" has one of the most impressive physiques I have seen ever grace a forum. But like he says, he has nothing to prove. He is one of the few on a short list of people (DW, Kleen, and a couple others) on this forum that I will listen to every word they say for a reason.
Lmao, ahhh that gave me a good laugh. You're still the man, Easy!My physique sucks, but it's because I'm a lazy alcoholic.
Is there a link to this protocol been doin leangains and love it but lookin to switch it up a bit due to my self diagnosed ADD i cant do one thing for a long period of time i end up sitting at mcdonalds waiting for 5 double cheeseburgers like im doin right nowI don't think I will ever do ADF, but when trying to diet down I do love the extended fasts once or twice a week for accelerated fat loss.
I'm just curious, i'm going to train eod and fast eod for 24 hours then brake the fast with a low calorie ie 400 or so meal.Aww shucks lol thanks.
I never did that but I've done extended fasts before. 36hrs once a week when I was deep into dieting.
I like straight fasting better personally.
What's bringing on the switch?
That's a good way to spin your wheels, quite honestly.Is there a link to this protocol been doin leangains and love it but lookin to switch it up a bit due to my self diagnosed ADD i cant do one thing for a long period of time i end up sitting at mcdonalds waiting for 5 double cheeseburgers like im doin right now
Got ya. Well good luck. I think you'll be back lol.I'm just curious, i'm going to train eod and fast eod for 24 hours then brake the fast with a low calorie ie 400 or so meal.
True true thanks frankThat's a good way to spin your wheels, quite honestly.
I'm fairly ADD with things, and like to experiment on myself but when something is working and more importantly you can say things like "I love it" you are likely better off just staying the course. If anything small changes.
If it ain't broke. Yadda yadda.
Got ya. Well good luck. I think you'll be back lol.
Yeh, one of many reasons I don't think I will ever do it. The lean gains method of IF has worked beautifully for me, and I see no reason to change it to anything more extreme. If I had to do a contest prep or something, I may look at alternative strategies, but being fairly loose with lean gains I can still keep and maintain around 6% bodyfatThe hardest part about ADF is getting the calories in on your feed days. After a day of fasting your stomach will start to shrink, not a ton, but it adds up. It gets harder and harder to eat 5-7k calories on feed days. Then you start snacking on sugar all day... This in turn leads to some hella cravings on your fasted days...
Also, you would want to make sure you workout very early on your feed day for maximum nutrient utilization. Protein intake becomes very tough as well 400ish grams in a day is not easy for most people.
I'm starting with 350g's protein/350g's carbs/70 fat for my macros on a feed day, i'm going to be running a log of MK677 for 3 months, apparently it increases appetite quite well so i'm not too worried at this point about getting my macros in.The hardest part about ADF is getting the calories in on your feed days. After a day of fasting your stomach will start to shrink, not a ton, but it adds up. It gets harder and harder to eat 5-7k calories on feed days. Then you start snacking on sugar all day... This in turn leads to some hella cravings on your fasted days...
Also, you would want to make sure you workout very early on your feed day for maximum nutrient utilization. Protein intake becomes very tough as well 400ish grams in a day is not easy for most people.
Yah can take LG to any level you want by making certain adjustments. You can play with fasting lengths etc...you can throw in 1 or 2 more extreme burn days. Plenty of ways to tweak it. You can steal cals off other days to have a refeed day and add activity to increase intake. I don't use activity at par. I designed a spreadsheet were I use a tollerance to calculate the percentage I want to employ activty in my diet. That way I can alter it based on my findings, right now I have it set at 50%... Another thing is to get the activity level for your lifestyle in cals. I use these as changeable levels in my program as well. Right now I have it set to 1200 on wd's and 800 on non for my burn as an active person. This too can be adjusted to get a more accurate measurement. These numbers are used to develop and algorithm from my personal experiences. The calorie levels are calculated from the IF caclulator and fed into my spreadsheet with my activity and calories consumed.Yeh, one of many reasons I don't think I will ever do it. The lean gains method of IF has worked beautifully for me, and I see no reason to change it to anything more extreme. If I had to do a contest prep or something, I may look at alternative strategies, but being fairly loose with lean gains I can still keep and maintain around 6% bodyfat
Damn 6% is an impressive goal to achieve. Well, impressive for putting on all that muscle and not just being a skinny guy. What macros do you try to hit each day?Yeh, one of many reasons I don't think I will ever do it. The lean gains method of IF has worked beautifully for me, and I see no reason to change it to anything more extreme. If I had to do a contest prep or something, I may look at alternative strategies, but being fairly loose with lean gains I can still keep and maintain around 6% bodyfat
It's not confusing. Get 1g/lb of protein, at least 50g of good fats. The rest past that you have to experiment to find what works best for your individual biochemistryMan I have so much to learn but I really want to give this a go in a couple weeks. I just get confused about the whole macro thing. geez its like information overload.
You say at least 50g fat but on the ripped body site for helping with macros it says fat between 20-40 on training days and double on rest days for example i follow 30g wo days and 60 off daysIt's not confusing. Get 1g/lb of protein, at least 50g of good fats. The rest past that you have to experiment to find what works best for your individual biochemistry
I just think for overall health its better to stay higher than that. The RDA for fats is 65g a day for a 2000 cal diet, with 20g from saturated. And its the saturated that really counts, as that is what is the raw substrate for hormone productionYou say at least 50g fat but on the ripped body site for helping with macros it says fat between 20-40 on training days and double on rest days for example i follow 30g wo days and 60 off days