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TheFace posted:Once I get this whole contest thing out of the way I'm gonna try leangaining... just had a question. For those of you who work 8-5 (or at least start work relatively early), how are you handling working out in the morning (fasted)? The few times I've done any lifting in the morning before work (waking up at 5:30 to get to gym by 6) I've been way too drained from not really being awake yet. I do cardio in the morning but even then I can't really push myself as hard as I can later in the day. According to Martin, you do not need to workout fasted. I have a smallish meal around 1pm, whey shake at 5pm and I'm in the gym at 5:15pm. Then I eat the rest of my calories by 9pm. He gives a number of examples of eating/lifting schedules on his website. This link here: http://www.leangains.com/2010/04/leangains-guide.html Doc_Uzuki fucked around with this message at Mar 24, 2011 around 17:36 |
| # ? Mar 24, 2011 17:29 |
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| # ? May 20, 2013 22:12 |
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Uziel posted:However, Martin has said (I'm currently looking for the source of this quote) that one shouldn't go below 100g of carbs even on high fat days. Until I find the exact quote, the reason given was that most people get bad headaches and feel bad when hitting the extremes. Not from Martin, but here's a thing about bulking I bookmarked a while back: http://forums.lylemcdonald.com/showthread.php?t=1645 quote:there's nothing about a ketogenic state that is ideal for muscle building. So it depends on your goals, I guess.
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| # ? Mar 24, 2011 18:44 |
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nbzl posted:I realize who I'm saying this to but don't read too far into it. Yeah, that's exactly how I'm treating it, and it feels great. I like being able to extend the eating period a couple hours if I need to work out late or something.
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| # ? Mar 24, 2011 21:13 |
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How important is the workout schedule in this? I've been struggling to get leaner just by counting calories, and would like to give this a shot, but I'm intending on doing 3 heavy (2 upper body, 1 lower) & 2 light (jumping & gymnastics holds) workouts a week. I'm hoping to get by doing the +20% eating on the 3 heavy days , -20% on the 2 rest days, and maintenance on light days-think that would work?
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| # ? Mar 25, 2011 23:53 |
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Has anyone in this thread had much success bulking off this? Considering I dont eat from 1 AM - 2 PM every day I figure I might look into giving this a try. Also, I lift 4 days a week.
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| # ? Mar 26, 2011 06:53 |
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Defiant Sally posted:Has anyone in this thread had much success bulking off this? Considering I dont eat from 1 AM - 2 PM every day I figure I might look into giving this a try.
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| # ? Mar 26, 2011 12:11 |
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I'm trying to bulk and having some difficulties doing it, but I was going to wait out a few months of trying before I started to whine on here. I'm not sure how much choco milk I should be drinking, but I'm trying 1/2 gallon three times a week right after a workout. Haven't gained much weight yet. Need to up calories in some other way or something. I feel/look great though and strength is shooting up.
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| # ? Mar 26, 2011 19:34 |
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Defiant Sally posted:Has anyone in this thread had much success bulking off this? Considering I dont eat from 1 AM - 2 PM every day I figure I might look into giving this a try. I bulked off this. Rather than doing the +20% calories on workout days I did it 7 days a week. From November until end of February I gained 15 pounds or so with likely 9 or 10 being lean. Staying decently lean was a nice plus but not the main reason why I did it. Eating enormous meals led to satiety, better sleep, and less cheating on my diet overall. For those asking about working out early morning my suggestion would be 10G BCAA pre workout, then 10G BCAA immediatly following. For every 2 hours until you eat I'd sip on 10G BCAA. So let's say you work out at 6AM.. it'd end up something like this: 6AM 10G BCAA 6:15 lifting 8AM 10G BCAA 10AM 10G BCAA 12PM 10G BCAA 2PM you can break your fast here with food rather than eating BCAAs. This gave me an eating window that went until about 10PM. That's the typical schedule I followed. Working out fasted is an entirely different world. Give it a shot for a couple weeks before you diss it. Hot Dog Hotline posted:I'm trying to bulk and having some difficulties doing it, but I was going to wait out a few months of trying before I started to whine on here. I'm not sure how much choco milk I should be drinking, but I'm trying 1/2 gallon three times a week right after a workout. Haven't gained much weight yet. Need to up calories in some other way or something. I feel/look great though and strength is shooting up. Post what you've been eating. If you're not keeping track of this on fitday and weighing all your portions it's probably wrong. mastershakeman posted:How important is the workout schedule in this? I've been struggling to get leaner just by counting calories, and would like to give this a shot, but I'm intending on doing 3 heavy (2 upper body, 1 lower) & 2 light (jumping & gymnastics holds) workouts a week. I'm hoping to get by doing the +20% eating on the 3 heavy days , -20% on the 2 rest days, and maintenance on light days-think that would work? I already addressed the first part of your question above but I'll address the gymnastics stuff here. For me personally I've found that if I don't intake a 250-500 calorie carb heavy meal(50% or so) preworkout i'll feel pretty weak during endurance related activities such as grappling, muay thai, etc. Lifting is really easy to pull off fasted and in fact I prefer it fasted but anything sport specific should be done with some food in your system one hour before you do it. I'll say this again --- a food scale is the best investment you'll ever make. It's $25 for a fancy electronic one at Target. Nobody is good enough to eye food and get an accurate idea of the portions you're putting in your body. nbzl fucked around with this message at Mar 27, 2011 around 19:10 |
| # ? Mar 27, 2011 19:02 |
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I'm gonna try this meatball recipe for off days: http://www.epicurious.com/recipes/f...tino-Way-360130
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| # ? Mar 27, 2011 22:02 |
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Another question: How is this diet for people who prefer a lot of volume in their workouts, like medium weight 8-10 reps, 16 sets? Thats what I do right now and really enjoy it so if I can leave that be Im on board with this.
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| # ? Mar 28, 2011 02:18 |
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Defiant Sally posted:Another question: How is this diet for people who prefer a lot of volume in their workouts, like medium weight 8-10 reps, 16 sets? Thats what I do right now and really enjoy it so if I can leave that be Im on board with this. I use 5 different exercises with 2-3 sets per exercise and it's worked well. Only way to really gauge it for yourself is to try it.
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| # ? Mar 28, 2011 02:25 |
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Fasted training felt (oddly) a lot better than I thought it was going to. I started IF this weekend and today was my first fully fasted workout. Going into it I was seriously hungry and wasn't expecting much in the way of performance, but after I got moving and finished the first couple sets, I felt great.
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| # ? Mar 28, 2011 17:40 |
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Been doing Leangains for about a month with poor results but admittedly this is due most likely to not eating clean although I have been strictly sticking to my 8 hour eating window. I've now decided to get serious. I bought a food scale and am keeping a log of all my food on fitday and hope I can finally get my bf% down. I'm currently cutting and have a question on running. Is it better to run fasted or during my feeding window? Martin recommends walking during fasting and seems pretty dead set against endurance running but I only run for about 3-4 miles so I'm conflicted as to what to do tl;dr - Should I be performing short term (30-40min) running in a fasted or fed state if my aim is cutting?
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| # ? Mar 29, 2011 01:05 |
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I've been doing it for about a month with the result being strength gain and little no change in bodyfat, which is cool. One question- I'm running out of things to make with protein powder... Any suggestions?
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| # ? Mar 29, 2011 03:55 |
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Senor Panda posted:Been doing Leangains for about a month with poor results but admittedly this is due most likely to not eating clean although I have been strictly sticking to my 8 hour eating window. Reality check here. A person having breakfast at 9AM and dinner at 5PM and doesn't snack in the evenings can be in an 8 hour "IF" window and not have a clue they are doing so, at 8 hours IF is a minor adjustment for most with limited benefits. Personally, I'd look at reducing that window first (along with tracking as you have planned) to reduce the time you have to put food in your mouth, which will influence weight loss dramatically more than fasted/not fasted running.
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| # ? Mar 29, 2011 07:17 |
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baquerd posted:Reality check here. A person having breakfast at 9AM and dinner at 5PM and doesn't snack in the evenings can be in an 8 hour "IF" window and not have a clue they are doing so, at 8 hours IF is a minor adjustment for most with limited benefits. That's a good point that I hadnt really considered. My window is reduced from what it was but I have very limited hunger during my fasting so I could probably shorten my feeding time. Are most doing leangains on a 18/6 or 20/4 feeding schedule?
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| # ? Mar 29, 2011 17:20 |
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Senor Panda posted:That's a good point that I hadnt really considered. My window is reduced from what it was but I have very limited hunger during my fasting so I could probably shorten my feeding time. Are most doing leangains on a 18/6 or 20/4 feeding schedule? somewhere in between those two for me depending on when I get done at work or gym. I'm thinking of expanding the feeding window because I'm having trouble eating enough, and I am looking to either maintain weight or gain a slight bit.
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| # ? Mar 29, 2011 18:03 |
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It depends on meal size and frequency for me. If I do three smaller meals, it's 16/8, if I do two, 18/6. My last meal of the day is generally the largest and I like eating dinner at around 7:00PM or 8:00PM. Some people talk about how great it is to go to bed full, but I don't like eating later than 3 hours before I go to sleep. Usually I break the fast around 2:00PM. But fo realz, length of the window has pretty much zero effect on my weight loss. As far as I've noticed, I lose more weight when I eat fewer calories. I've started adding gigantic amounts of veggies to my meals, which really helps with staying full. When I first switched to the feeding window, I upped portion sizes for protein/carbs/fats but still kept regular portions of veggies. Just think about it as trying to cram a days worth of vegetables into a single meal and you'll end up being super full afterwards.
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| # ? Mar 29, 2011 20:25 |
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This was my meal tonight: 1.5 lb mashed potatoes with 1.5tbsp butter 1 lb boneless pork chops 1 bag of frozen peas Couple tablespoons of homemade pesto 44g fat, 180g carbs, 138g protein, 1642 calories And after another 1300 calories I could still eat more....on a 19/5 schedule Edit: forgot pic 
mobiusrage fucked around with this message at Mar 30, 2011 around 04:39 |
| # ? Mar 30, 2011 04:35 |
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How do you guys manage to get enough calories on workout days? Today, I only managed to get around 2400 cal before my stomach felt like it was going to burst. I eat a small meal before working out, which leaves me with a 5 hour window to get close to 3000 calories. Is chocolate milk the answer?
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| # ? Mar 30, 2011 19:12 |
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That should just be the new thread title. "Drink chocolate milk, get a 6-pack".
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| # ? Mar 30, 2011 19:51 |
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So with regards to working out fasted, is it a no-no to take a pre workout supp that has 9g of carbs in it? Is that enough to pull me out of the fast? Also, since chocolate milk is like $2 more per gallon where I live can I just quaff fat free white milk instead?
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| # ? Mar 30, 2011 20:35 |
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Martin has you taking 10g of BCAA before the workout, it seems like that'd be similar enough to taking 9g of carbs, although I've heard conflicting things on how much BCAAs spike your insulin. He says minimal, I thought Lyle McDonald said it's enough to make you no longer in a fasted state, and other people have different takes on it. I don't think it really matters though, AFAIK the benefits to working out fasted are hypothetical / small enough that it doesn't really matter, intermittent fasting is just an effective diet for a lot of people because you can eat more of the foods you want and not feel like you're cutting back (especially for smaller people who don't get a lot of calories for the day). So I'd say if you workout better with the the pre-workout supplement, then just take it before you work out. I'm pretty sure most of the science Martin goes on about on leangains.com is just to debunk the whole "you must eat every 3 hrs" thing, or that you'll have a horrible workout if you workout fasted.
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| # ? Mar 30, 2011 20:52 |
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Hot Dog Hotline posted:That should just be the new thread title. "Drink chocolate milk, get a 6-pack". The tastiest cutting log: http://forum.bodybuilding.com/showt...php?t=113288021
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| # ? Mar 30, 2011 21:21 |
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Defiant Sally posted:So with regards to working out fasted, is it a no-no to take a pre workout supp that has 9g of carbs in it? Is that enough to pull me out of the fast?
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| # ? Mar 30, 2011 21:59 |
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Uziel posted:Technically you wouldn't be working out fasted but it doesn't really matter, as there is a variant that doesn't include working out fasted. The magic of leangains is cutting back on your intake of overall calories but eating giant meals. I somehow found out how to eat a ridiculous amount of calories during my 5hr eating window, and I'm actually pretty interested to see if I gain any fat with this. I've always felt iffy with IFing because of all the 6 meals a day talks I've grown up with. Never intentionally tried to eat more than 2000calories a day, looking forward to the weight gain (hopefully).
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| # ? Mar 31, 2011 04:38 |
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Is there any rule on how soon after a workout you have to eat? I typically spend 30 minutes getting home from the gym, and don't get to eat until 40-50 minutes after I've finished there. Does it matter?
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| # ? Mar 31, 2011 06:44 |
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Fontoyn posted:I somehow found out how to eat a ridiculous amount of calories during my 5hr eating window This is fairly simple to do. Now try doing it low carb and all of a sudden you have a mountain to climb (or slide down if losing weight).
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| # ? Mar 31, 2011 06:54 |
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Supersheep posted:Is there any rule on how soon after a workout you have to eat? I typically spend 30 minutes getting home from the gym, and don't get to eat until 40-50 minutes after I've finished there. Does it matter? It doesn't matter. I wouldn't go more than a couple hours without BCAAs at least though.
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| # ? Mar 31, 2011 07:04 |
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nbzl posted:
Okay so I've gotten a couple PM's regarding what made this monstrosity so I figured I'd post my recipe. The crust is a whole wheat one they sell at the local grocery store. The rest of the ingredients are as follows: 1lb 93/7 beef 3/4 cup sauce 200g~ low fat mozzarella cheese 150g of chopped bell peppers, onions, mushrooms I think that's it. Preparation is: 1) brown the beef, then cook it in 3/8 of the sauce for about 5min on low heat. 2) put the rest of the sauce on the pizza 3) add half the cheese, add the beef, onions, etc. then the rest of the cheese 4) bake for 8-10min whatever the package recommends. I think it's around 400-450 5) enjoy
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| # ? Mar 31, 2011 16:38 |
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I think I found my dinner idea for tomorrow. that looks so good! reduced fat corned beef hash mixed with a bunch of egg whites makes a really easy and delicious dinner too. a bit much salt though 
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| # ? Mar 31, 2011 16:49 |
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The thing about those cans of low fat hash: They actually just give you a lesser amount in the can as the regular hash. It says right on the back "The difference is made up with water" and if you look at the calories per gram in the container, it's actually the same as the regular can of hash. So, instead of purchasing something with more meat (as one might have been inclined to believe) and less fatty meat, you're actually just purchasing a can of the same poo poo, just minus food and plus water. Don't ever buy the low fat stuff!!! Hot Dog Hotline fucked around with this message at Mar 31, 2011 around 17:42 |
| # ? Mar 31, 2011 17:38 |
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I see the note about difference made up with water, but the protein is the same 21g amount per 236g serving. It doesn't make sense to me that would be true if the meat were being replaced with water
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| # ? Mar 31, 2011 17:54 |
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Smile posted:I see the note about difference made up with water, but the protein is the same 21g amount per 236g serving. It doesn't make sense to me that would be true if the meat were being replaced with water The water makes up part of the weight a serving.
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| # ? Mar 31, 2011 18:09 |
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I've been hearing for years that eating more than 30-40 grams of protein a meal/hour(or whatever) is wasted. But you guy's meals seem to violate that pretty hard. Is the 30 grams an hour myth bullshit?
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| # ? Mar 31, 2011 23:38 |
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Cioran posted:I've been hearing for years that eating more than 30-40 grams of protein a meal/hour(or whatever) is wasted. But you guy's meals seem to violate that pretty hard. Is the 30 grams an hour myth bullshit?
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| # ? Apr 1, 2011 01:26 |
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Cioran posted:I've been hearing for years that eating more than 30-40 grams of protein a meal/hour(or whatever) is wasted. But you guy's meals seem to violate that pretty hard. Is the 30 grams an hour myth bullshit? http://www.leangains.com/2010/10/to...s-debunked.html Martin talks more in depth on this here if you'd like to read more. It's number 5
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| # ? Apr 1, 2011 09:30 |
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How do you guys measure the calorie content of bone-in cuts of meat? It's pretty straightforward math with a boneless cut, but I'm not really sure how I should measure the amount of steak I actually got off a 1-lb t-bone.
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| # ? Apr 5, 2011 22:53 |
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Lobster Wiggle posted:How do you guys measure the calorie content of bone-in cuts of meat? It's pretty straightforward math with a boneless cut, but I'm not really sure how I should measure the amount of steak I actually got off a 1-lb t-bone. Eat it and weigh what's left.
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| # ? Apr 5, 2011 22:56 |
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| # ? May 20, 2013 22:12 |
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Lobster Wiggle posted:How do you guys measure the calorie content of bone-in cuts of meat? It's pretty straightforward math with a boneless cut, but I'm not really sure how I should measure the amount of steak I actually got off a 1-lb t-bone. breaten..
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| # ? Apr 5, 2011 22:58 |
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