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How do you guys go about eating 4000 calories in 8 hours? That seems inhuman, but that's what I'll need on workout days. If someone could post sample meal plans for fasted training around that level it would be much appreciated. Liface fucked around with this message at Feb 5, 2011 around 18:55 |
| # ? Feb 5, 2011 18:30 |
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| # ? May 23, 2013 05:51 |
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A gallon of whole milk has about 2500 calories. Drink up!
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| # ? Feb 5, 2011 19:42 |
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Liface posted:How do you guys go about eating 4000 calories in 8 hours? That seems inhuman, but that's what I'll need on workout days. I'm not an expert or anything, but if you are trying to gain I wouldn't train fasted, I'd have one meal pre-wo and then have a huge meal post-wo and then another one once you are hungry again or before the feeding window closes. Lots of milk and protein powder, too.
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| # ? Feb 5, 2011 19:49 |
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Paulie posted:I'm not an expert or anything, but if you are trying to gain I wouldn't train fasted, I'd have one meal pre-wo and then have a huge meal post-wo and then another one once you are hungry again or before the feeding window closes. Lots of milk and protein powder, too. The problem is that I train at work during lunch. It's tough to bring more than ~1200 calories to eat for lunch every day. I'm going to try training "fasted" at first, with two scoops of protein powder before training for the BCAAs. If I don't respond well to that I'll try eating more calories during the day. Liface fucked around with this message at Feb 5, 2011 around 22:43 |
| # ? Feb 5, 2011 22:40 |
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Paulie posted:I'm not an expert or anything, but if you are trying to gain I wouldn't train fasted, I'd have one meal pre-wo and then have a huge meal post-wo and then another one once you are hungry again or before the feeding window closes. Lots of milk and protein powder, too. Sumo wrestlers train fasted!
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| # ? Feb 6, 2011 06:49 |
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rearadmiral.rowboat posted:Sumo wrestlers train fasted! Well then, I reckon the body adapts 
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| # ? Feb 6, 2011 21:51 |
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PaLiface posted:The problem is that I train at work during lunch. It's tough to bring more than ~1200 calories to eat for lunch every day. I'm going to try training "fasted" at first, with two scoops of protein powder before training for the BCAAs. If I don't respond well to that I'll try eating more calories during the day. Pack the biggest lunch you can and then bring a shake made with whole milk on top of that. You can make shakes dense as hell with whey, fruits, etc
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| # ? Feb 6, 2011 23:05 |
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Don't forget the olive oil! Something like 120 calories in a tablespoon.
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| # ? Feb 7, 2011 04:23 |
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Paulie posted:I'm not an expert or anything, but if you are trying to gain I wouldn't train fasted, I'd have one meal pre-wo and then have a huge meal post-wo and then another one once you are hungry again or before the feeding window closes. Lots of milk and protein powder, too. Have you even read any IF articles or are you just stating your own personal theories? Check out this link. In viewing the testimonials section you'll notice there's quite a few folks that have great results bulking with IF; including Martin.
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| # ? Feb 7, 2011 05:23 |
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nbzl posted:Have you even read any IF articles or are you just stating your own personal theories? Check out this link. I've read articles, but I was going on my own personal theories with that statement. SORRY THREAD. I personally didn't like training fasted for high intensity and longish durations (more than 45 mins). I thought I'd read that he has some folks do their first meal pre-wo. From your link: quote:So do I suggest everyone start training fasted from now on? Of course not. Remember, it is still not known if the net effect of fasted state training will lead to more favorable results in the long run. I personally doubt training in a fasted state really makes that much of a difference, as long as most cals come in post-wo.
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| # ? Feb 7, 2011 17:28 |
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Seems like it's just speculation as far as weight training goes. For low intensity cardio though, I think he posted a study showing that fasted training has definite benefits. edit: quote:VO2Max: http://www.leangains.com/2010/05/fa...urance-and.html pintxo fucked around with this message at Feb 7, 2011 around 18:11 |
| # ? Feb 7, 2011 18:07 |
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Liface posted:The problem is that I train at work during lunch. It's tough to bring more than ~1200 calories to eat for lunch every day. I'm going to try training "fasted" at first, with two scoops of protein powder before training for the BCAAs. If I don't respond well to that I'll try eating more calories during the day. You should eat a huge feast at night. It's probably the easiest way to get most of your calories in. I've had feasts that are 1500-200 calories and it lets me go to bed satisfied. Speaking of that, does anyone here have ideas for good IF recipes? One of my favorites is fajitas. You'll need; 1LB Ground Beef Whole wheat tortillas Mexican cheese Salsa half fat sour cream Fajita mix peppers and onions 1. Brown the beef, drain fat 2. Simmer in the salsa for about 10min on low heat 3. Heat a tortilla, put about 50g cheese, add meat, and fajita mix 4. Enjoy This will make about 3-4 fajitas total and makes for a meal that ends up around 150g of protein.
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| # ? Feb 8, 2011 20:26 |
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Mexican is pretty much the easiest feast to make. I make beef/bean burritos w/ the following: 1-2 lb lean ground beef 1 packet mccormicks hot taco seasoning per lb 1-2 reg size cans of refried beans depending on how beany:beefy you want it 1 small can hot rotel diced tomatoes handful or two of shredded mild cheddar In a big skillet, cook the beef, drain it, add the rotel and seasoning and simmer for a bit, add beans and combine well, then add the cheese and stir it til it's melted in. Now load it up on the tortilla of your choice and add sour cream, avacado, tomato, lettuce, whatever you like. Has a good kick if you make it like I do. You can use the mild taco seasoning or rotel to keep it a cooler. I can usually polish off a lb+ of this if it's my big meal. The leftovers own too.
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| # ? Feb 9, 2011 15:53 |
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Liface posted:The problem is that I train at work during lunch. It's tough to bring more than ~1200 calories to eat for lunch every day. I'm going to try training "fasted" at first, with two scoops of protein powder before training for the BCAAs. If I don't respond well to that I'll try eating more calories during the day.
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| # ? Feb 10, 2011 15:49 |
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Uziel posted:Martin generally recommends BCAAs less "protein shakes" because your traditional shake would both taken much longer to digest (before you could utilize it during your workout) and would have an impact on insulin pulling you out of the fast.
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| # ? Feb 10, 2011 16:01 |
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Zugzwang posted:Does he cite insulin as an issue anywhere? BCAAs themselves are pretty insulinogenic. http://www.leangains.com/2009/12/fa...cle-growth.html quote:With BCAA you get the aminos needed for protein synthesis without the insulin and caloric load brought on by whey protein. Low insulin = the fasted state. You pretty much answered your own question in that you would have to consume 40 g of whey to get the same amount of BCAA I recommend (a recommendation based on a study where 10 g elicited the maximal effect). Then again, one could question what the real world implications would be in comparing whey and BCAA in this context. I hardly doubt this is a deal breaker in any way. Then again, if you wan't to optimize everything, BCAA is the way to go.
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| # ? Feb 10, 2011 17:11 |
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What do you guys do when you have to extend your feeding period? Today I missed my workout during the day and had to go to the gym at 10 PM. I usually stop eating at 8 PM, but I had to get protein and creatine in after the gym so I extended it out to 11:30 PM. Do I then fast longer tomorrow until 1:30 PM?
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| # ? Feb 11, 2011 08:12 |
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Don't change anything the next day, just stick to your regular schedule. The idea is to not stress out about minor details.
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| # ? Feb 11, 2011 12:53 |
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I've never been much of a calorie counter, but today I thought I'd bite the bullet and see what my post workout "snacks" are adding up to be. 12oz chocolate milk(no fat milk) = 440 cals. 6 breakfast burritos @ 280 = 1680 4 small green burritos @ 440 = 1760 ~3800 calories? I was really shocked to see that  That's all in one meal Still losing body fat, still slowly making gains. I thought I had stabilized at 193-195 but I've dropped to below 190 for the most part. 6' 6" for the record. That puts my daily average around 5-6k, probably 3k on off days (once a week) Yep, think I'm gonna be on this for the rest of my life. http://imgur.com/IG7Ha Hot Dog Hotline fucked around with this message at Feb 18, 2011 around 21:28 |
| # ? Feb 18, 2011 21:16 |
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Hot Dog Hotline posted:I've never been much of a calorie counter, but today I thought I'd bite the bullet and see what my post workout "snacks" are adding up to be. Nice neck vascularity bro! and also abs 
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| # ? Feb 18, 2011 23:48 |
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Hot Dog Hotline posted:I've never been much of a calorie counter, but today I thought I'd bite the bullet and see what my post workout "snacks" are adding up to be.
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| # ? Feb 19, 2011 04:19 |
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How does this look? Goal is to see if I can bulk and lose fat at the same time. I decided against fasted training after trying it because I wasn't able to complete my workouts (DC Training). Body Stats: 5'8", 196 lbs 3064 calories needed to maintain weight 3500 calories - gain ~1 pound per week. TRAINING DAYS: +20% = 4200 calories - high carb (50%), moderate protein (35%), low fat (15%) 11:30 am: pre-workout meal (20% - 840 calories) Workout 1:30 pm: post-workout (45% - 1890 calories) 5:30 pm: dinner (30% - 1260 calories) 7:30 pm: casein shake (5% - 220 calories) REST DAYS: -20% = 2800 calories - high protein (50%), moderate fat (35%), low carb (15%, ~45g) 11:30 am: lunch (35% - 980 calories) 3:30 pm: second lunch (30% - 840 calories) 7:00 pm: dinner (27% - 760 calories) 7:30 pm: casein shake (8% - 220 calories) Liface fucked around with this message at Feb 20, 2011 around 20:37 |
| # ? Feb 20, 2011 20:32 |
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From what I've pieced together, I don't think Berkhan would recommend such a large surplus on the training days. Although who really knows til his book comes out (lol).
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| # ? Feb 20, 2011 22:51 |
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pintxo posted:From what I've pieced together, I don't think Berkhan would recommend such a large surplus on the training days. quote:Although who really knows til his book comes out (lol). 
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| # ? Feb 21, 2011 01:25 |
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I'm a female, already pretty lean (14.6% BF) and small ~110 lbs. I'm just having problems getting leaner/building muscle with my workouts. Will this diet help me? I don't think I could survive that long eating nothing but pills for hours after the workout. Throughout the day I'm constantly snacking on stuff.
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| # ? Feb 21, 2011 01:27 |
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Maximusi posted:I'm a female, already pretty lean (14.6% BF) and small ~110 lbs. I'm just having problems getting leaner/building muscle with my workouts. Will this diet help me? I don't think I could survive that long eating nothing but pills for hours after the workout. Throughout the day I'm constantly snacking on stuff.
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| # ? Feb 21, 2011 01:36 |
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Maximusi posted:I'm a female, already pretty lean (14.6% BF) and small ~110 lbs. I'm just having problems getting leaner/building muscle with my workouts. Will this diet help me? I don't think I could survive that long eating nothing but pills for hours after the workout. Throughout the day I'm constantly snacking on stuff. Read this: http://www.leangains.com/2010/06/in...bborn-body.html Also women are supposed to fast for less than the full 16 hours. I forgot why, but there's an actual physiological reason. Not just "guys are tougher."
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| # ? Feb 21, 2011 01:51 |
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I'm going to give this a shot- it seems to really fit in with my daily schedule and it'll make an awesome anatomy presentation for some easy extra-credit, thanks OP!
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| # ? Feb 22, 2011 13:42 |
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Isn't 1#/week a lot? I thought the whole idea is to gain weight slowly to minimize fat gain when bulking.
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| # ? Feb 22, 2011 22:24 |
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Desk Lamp posted:Isn't 1#/week a lot? I thought the whole idea is to gain weight slowly to minimize fat gain when bulking.
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| # ? Feb 22, 2011 22:54 |
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How would this type of diet work for someone that lifts during the week and play's soccer games over the weekend? Just thinking about playing a full 90+ minute game while fasted sounds terrible.
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| # ? Feb 22, 2011 23:30 |
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BadLlama posted:How would this type of diet work for someone that lifts during the week and play's soccer games over the weekend? Just thinking about playing a full 90+ minute game while fasted sounds terrible. Try it and see how it goes. I've been doing 60+ min games of Ultimate frisbee fasted, though depending on what position you play Ultimate might not be as intense. You might also want to up your carb intake on soccer days, the maximum effort sprinting required in soccer might necessitate this. How exactly Martin would handle this is a question I would like to know as well, as I'm often playing ultimate on days where I'm not lifting.
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| # ? Feb 22, 2011 23:43 |
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Uziel posted:What specifically are you referring to? @ Liface's plan: How does this look? Goal is to see if I can bulk and lose fat at the same time. Body Stats: 5'8", 196 lbs 3064 calories needed to maintain weight 3500 calories - gain ~1 pound per week. TRAINING DAYS: +20% = 4200 calories - high carb (50%), moderate protein (35%), low fat (15%) REST DAYS: -20% = 2800 calories - high protein (50%), moderate fat (35%), low carb (15%, ~45g)
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| # ? Feb 23, 2011 00:07 |
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Desk Lamp posted:@ Liface's plan:
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| # ? Feb 23, 2011 00:16 |
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BadLlama posted:How would this type of diet work for someone that lifts during the week and play's soccer games over the weekend? Just thinking about playing a full 90+ minute game while fasted sounds terrible. Carbohydrate/calorie restriction and peak performance in endurance athletics are fundamentally incompatible.
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| # ? Feb 23, 2011 02:35 |
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Desk Lamp posted:Isn't 1#/week a lot? I thought the whole idea is to gain weight slowly to minimize fat gain when bulking. I think Berkhan recommends gaining 1 pound every two weeks, at most. BEHOLD: MY CAPE posted:Carbohydrate/calorie restriction and peak performance in endurance athletics are fundamentally incompatible. Well according to the low carb thread,
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| # ? Feb 23, 2011 03:44 |
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Tried this today, was surprisingly not hungry at all during the 16-hour fast, I wonder if I should extend the time a bit to the 20/4 split. It feels nice to go to bed full, for once.
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| # ? Feb 23, 2011 04:22 |
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Anyone doing this with GERD/acid reflux? Going to bed full is one of those things they pretty much tell you NOT to do with those conditions.
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| # ? Feb 23, 2011 05:58 |
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pintxo posted:I think Berkhan recommends gaining 1 pound every two weeks, at most. That's probably good advice. 1 pound a week was a bit high. New plan: 3064 calories needed to maintain weight 3325 calories - gain ~.5 pound per week. TRAINING DAYS +20% = 3990 calories - high carb (50%), moderate protein (35%), low fat (15%) 11:30 am: pre-workout meal (20% - 800 calories) Workout 1:30 pm: post-workout (45% - 1795 calories) 5:30 pm: dinner (30% - 1200 calories) 7:30 pm: casein shake (5% - 220 calories) REST DAYS -20% = 2660 calories - high protein (50%), moderate fat (35%), low carb (15%, ~80g) 11:30 am: lunch (35% - 930 calories) 3:30 pm: second lunch (30% - 800 calories) 7:00 pm: dinner (27% - 720 calories) 7:30 pm: casein shake (8% - 220 calories)
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| # ? Feb 23, 2011 06:07 |
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| # ? May 23, 2013 05:51 |
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Fontoyn posted:Tried this today, was surprisingly not hungry at all during the 16-hour fast, I wonder if I should extend the time a bit to the 20/4 split. I think the biggest problem with 20/4 is getting enough food/protein in, especially if you're eating whole foods rather than shakes.
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| # ? Feb 23, 2011 06:27 |
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