The Official Lean Gains Thread

Discussion in 'Nutrition' started by Lauren, Jan 13, 2011.

  1. Lauren

    Lauren Junkette

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    Appears there are a handful of us giving IF a fair go, myself, [MENTION=27]Doublexl85[/MENTION] and [MENTION=392]Verbatim[/MENTION].
    Instead of hi-jacking the warrior thread I thought we should have a separate thread.

    To start, perhaps we should post up in here our daily IF routines? I'll start:


    I based my routines on the below sample set-ups taken from the LG website www.leangains.com

    Sample setup - "Flexible Hours"
    12-1 PM or around lunch/noon: Pre-workout meal. Approximately 20-25% of
    daily total calorie intake.
    3-4 PM: Training should happen a few hours after the pre-workout meal.
    4-5 PM: Post-workout meal (largest meal).
    8-9 PM: Last meal before the fast.

    Sample setup - "Normal hours"
    12-1 PM or around lunch/noon: Meal one. Approximately 20-25% of daily total calorie intake.
    4-5 PM: Pre-workout meal. Roughly equal to the first meal.
    8-9 PM: Post-workout meal (largest meal).


    My feeding window is 12noon to 8pm.
    I tend to rotate between two routines because I work alternating shifts each week. Either 8am - 4pm or 6am - 2pm and my gym sessions change around that and other committments.
    Early Shift Routine
    12:00-12:30pm - Meal 1; Pre W/O meal
    2:30- 3:30pm - Training (whey shake)
    5:30- 6:00pm - Meal 2; Post W/O meal (largest)
    7:30- 8:00pm - Meal 3; Same size as Pre W/O meal

    Late Shift Routine
    12:00-12:30pm - Meal 1; Same size as Pre W/O meal
    3:30- 4:00pm - Meal 2; Pre W/O meal
    5:00- 6:00pm - Training (whey shake)
    7:30- 8:00pm - Meal 3; Post W/O meal (largest)
     
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  3. Verbatim

    Verbatim Just getting started.

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    I've been following IF for the past 4-5 months now. I finished my cut on IF, and have been slow bulking on it since - results don't seem too different than eating more frequently, except IF definitely fits my lifestyle better (in terms of convenience, and getting to have a feast every night, etc :D).

    My feeding window is from around 2pm-10pm every night. Saturday and Sunday I don't bother with IF.

    Typical day is like this:

    2pm: Meal 1 (around 25% of my total daily calories .. typical "lunch" - chicken and rice).
    4-5pm: Training (tend to have a protein shake shortly before, BCAAs during).
    6-7PM: Meal 2 (around 50% of my daily calories .. this ends up being a typical "dinner" meal - meat, veg, potato/rice/pasta).
    10pm: Meal 3 (around 25% of my daily calories .. tend to leave this for treats like ice cream, yoghurt, protein, strawberries, etc).

    I have a few cups of coffee each day, with a splash of milk in each, this is during my fasting time - never seems to make a difference to my fast.

    Works for me more than the "eat 7 times a day every 2-3 hours" mindset.
     
  4. Doublexl85

    Doublexl85 via Mata Leao

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    Im lovin IF using the www.leangains.com protocols..

    because i train in the early morning this is how my day usually pans out..

    6 AM: 5-15 minutes pre-workout: 10 g BCAA.
    6-8 AM: Training followed by WPI in water.
    8 AM: 10 g BCAA.
    10 AM: 10 g BCAA
    12-1 PM: The "real" post-workout meal (largest meal of the day). Start of the 8 hour feeding-window.
    3-4 PM: 2nd Meal (Fruit, Oats or Muesli)
    8-9 PM: Last meal before the fast.

    I do this everyday bar Wednesday where i train both early morning and at night, in this case my feeding window switches to 2pm-10pm so i can have a post work out meal after my night training. everything else stays the same.
     
  5. Doublexl85

    Doublexl85 via Mata Leao

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    How Lean Gains Intermittent Fasting differs from other IF diets..
     
  6. flow

    flow baked beans Connoisseur

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    [MENTION=27]Doublexl85[/MENTION]
    Can you post what you typacly eat? Nutrition is killing meant the moment especially at tea with the family.
    Also would like [MENTION=60]dalmo[/MENTION]'s response to tea meals with da familia.
     
  7. Doublexl85

    Doublexl85 via Mata Leao

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    Heres a really good interview with the creator of Lean Gains Martin Berkhan.



     
  8. Doublexl85

    Doublexl85 via Mata Leao

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    something like this..

    12-1 PM: The "real" post-workout meal (largest meal of the day). Start of the 8 hour feeding-window. (grilled chicken, spinach, brocoli)
    3-4 PM: 2nd Meal. (Fruit, Oats or Muesli)
    8-9 PM: Last meal before the fast. (salmon fillet, 1/2 cup of brown rice)
     
  9. Doublexl85

    Doublexl85 via Mata Leao

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    ...
     
  10. kingHIT

    kingHIT I eat meat, jk, lels

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    Is sipping BCAA's throughout a fast ok?
     
    Last edited: Jan 13, 2011
  11. Verbatim

    Verbatim Just getting started.

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    HIT - I don't bother with cardio anymore, but that's exactly how I would do it. Cardio sometime in the morning or early afternoon, then continue the usual eating schedule by around 2-3pm.

    I like the idea of IF much more than the Warrior diet - I reckon you'll love it :D
     
  12. kingHIT

    kingHIT I eat meat, jk, lels

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    see u on msn..... big boi
     
  13. Doublexl85

    Doublexl85 via Mata Leao

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    this is fine..

    check out the "early morning fasted training" protocol
     
  14. kingHIT

    kingHIT I eat meat, jk, lels

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    [MENTION=27]Doublexl85[/MENTION] was that the study of C and F groups? I don't remember reading anything regarding bcaa's though?

    Its just my bcaa's are bloody delicious and will keep me sane during pre-midday fasting.
     
  15. Lauren

    Lauren Junkette

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    So I've finally had a moment to stop, sit, read! Some good copy/pasta's from [MENTION=27]Doublexl85[/MENTION] - I must've skipped over the bit where the routine was refined slightly for females from a 16hr to a 14hr fast, but I have been managing fine.

    Agreed, I like the set-up and seemed attuned with my normal eating routines. I just cannot bring myself to continually snack throughout the day, I get over food pretty quickly.


    It's seeming fairly common for people to refine the process for themselves and nut out a couple of differing daily routines.

    Flow asked about foods typically eaten and my meals look fairly similar to Double's - lots of chicken, spinach, fishes, some rice and fruits.

    I've been doing it for 2 weeks now and am solidly into the pattern. I've shed a bit of weight but I believe it is difficult for the female body to shift fats based on a fasting style diet but I am making some headway.
    Adhering to the meal plans I wrote up, I'm eating at appropriate times of the day and have been able to easily power through lifting sessions as well as the occasional gym class to mix things up a bit.
    That's it for now : )
     
  16. flow

    flow baked beans Connoisseur

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    Starting this tomorrow.
    Only problem I have is I train early and have no bcaa's at the moment. Sure I have enough excess to cover it though.
     
  17. kingHIT

    kingHIT I eat meat, jk, lels

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    Another question to the IFers

    I read that the fasting group, had amazing results when training fasted... So I notice in the sample setups of 'normal' theres 2 preworkout meals before training, and one meal seems to be right before training, wouldn't this contradict fasted training benefits? As one of the groups in the test, had a meal 90mins before training and had nowhere near the same results as the group who was fasted....

    [MENTION=5]flow[/MENTION] Dont worry about the bcaa's mate, just go for it, and use them when u get em!! :D
     
  18. Doublexl85

    Doublexl85 via Mata Leao

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    i train fasted every morning..

    since im on the early morning fasted training protocol.. feel great and im on stronglifts 5x5 too and im still adding weight to my lifts every time im in the gym.

    the normal protocol suggests you have 1 pre workout meal before your training if your training around the midday mark and 2 pre workout meals if your training in the afternoon.. however this meals need to only be 25% of your total calorie intake for the day.
    Leangains is more focused on the post workout meal which needs to be the biggest meal of the day.
     
  19. Chad Sexington

    Chad Sexington Cutting to birth weight

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    can some of the guys doing this put up some progress pictures throughout the weeks
     
  20. kingHIT

    kingHIT I eat meat, jk, lels

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    I cant do that as im shy, but u can follow my progress in the support bros thread.. ive only done 3 days now, and its effing great!!!

    just gotta get over the hunger as 12/1pm approaches.. haha, hopefully ill adapt better over this week

    but yeah, its going good.. thought id be passing out and going hypoglycemic

    checkout Verbatim his progress pics blew me away. He ripped up like a guy who ripped up, theyre floating around this forum somewhere.

    EDIT: I do cardio whilst fasting right?
     
    Last edited: Jan 17, 2011
  21. Dragon

    Dragon Well-Known Member

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    Im going to give this a shot as well guys. I get so cheesed off having to try and eat 6 times a day, just because 'its the norm'. I get bored with food. Like Double, I train in the morning and Im more than happy to train on an empty stomach because I just dont feel hungry when I wake up. So thats all good.

    I assume that I can still take my creatine prior to my morning workout though? Ok, so with my post workout protein drink can I still have what I normally do in my drink...........namely, soya protein powder, 2 banana's half cup of oats and a pint of skimmed milk? Now, Im going to guess you guys will say, its just the protein powder and milk or the protein powder and water? Im then happy to sip on bcaa's till my main meal of the day (by the way, Im following doubles day plan here)....question: can you consume too many bcaa's in a period of time? When it comes to lunch (and this is the last question) can I eat lets say double the quantity that has been outlined in doubles diet plan or does this jeopodise the cals too much.

    Sorry there are so many questions, but there the only ones I have and after that, Im ready to go. The only way we can possibly know if things work for us as individuals is to learn from experience. Im happy with the logic and science of this concept of fasting, so Im happy to give it a go. Just hope I dont kill someone when Im starving and energy depleted. lol
     

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