Lurker's Guide to Leangains

**Lurker27** · 03-08-2011, 10:56 PM

It's fine, but nuts are like a "be careful" food.

Laureate · 03-08-2011, 10:59 PM

o lurker,
how do you feel about breaking my fast at 16 hours with,
35g of protein
50g of good carbs + 36g of grape juice sugar
0g of fat

then getting my bcaa's about 30 minutes layer, then hitting the gym a total of 40 minutes later?

yuik · 03-09-2011, 01:37 PM

lurker do you actually follow this for cutting? i looked at the lean gains sight and it seemed to be alot of smaller guys doing it. even the guys who competed all were weighing in at under 85kgs.

Laureate · 03-09-2011, 05:46 PM

Quote:

Originally Posted by Laureate

o lurker,
how do you feel about breaking my fast at 16 hours with,
35g of protein
50g of good carbs + 36g of grape juice sugar
0g of fat

then getting my bcaa's about 30 minutes layer, then hitting the gym a total of 40 minutes later?

bump

**Lurker27** · 03-09-2011, 06:11 PM

Quote:

Originally Posted by yuik

lurker do you actually follow this for cutting? i looked at the lean gains sight and it seemed to be alot of smaller guys doing it. even the guys who competed all were weighing in at under 85kgs.

I am now. It's amazing how light you are when you have no fat, though. I will see where i end up but my strength has been holding up ok

Laureate · 03-09-2011, 06:12 PM

its a yes or no question. you agreed that it would be okay to break the fast, but we never talked about the actual macros.

**Lurker27** · 03-09-2011, 06:44 PM

I would prefer to see less carbs, tbh. For cutting, anyway. But 50/100 is a good meal generally, so you're actually probably ok. Or, move the training back. When i break the fast with a meal i allow for like 3 hours before I lift so I'm still taking the bcaa/working out in a semifasted state...

Laureate · 03-11-2011, 12:30 AM

less of what type of carbs? my grape juice has 36g of sugar in it and my bagel has 50g of good carbs. so do you want me to find a "light" grape juice, or eat less of the bagel?

also, should i count the carbs that are in protein shakes or vegetables?

should i bother counting the protein in wheat?

is: 250p 100c and 20f, 1580kcal total which is 63.3p/25.3c/11.4f in make up by cal percentage good? what should i change?

my post workout meal is looking like this:

100g of protein via 1lb of chicken
38g of protein via nighttime casein shake (milk+powder)
30g of protein via protein shake
bowl of kashi (40g of carbs) with milk (18g of protein)

also, ill have a protein shake pre workout (30g of protein) and 10g of protein in my wheat bagel. this is a lot of protein shakes...3. so all my protein is coming from chicken, protein shake, milk, and wheat

My fast will be broken at 16 hours, then i will workout an hour later after that meal.

edit: or should i skip grape juice preworkout and have 30p 50c, giving 320kcal (which is between 20-25% of daily intake which leangains recs). then take that with my xtend and superpump?

Smart Parts Player12 · 03-11-2011, 12:32 AM

Quote:

Originally Posted by Laureate

less of what type of carbs? my grape juice has 36g of sugar in it and my bagel has 50g of good carbs. so do you want me to find a "light" grape juice, or eat less of the bagel?

also, should i count the carbs that are in protein shakes or vegetables?

should i bother counting the protein in wheat?

is: 250p 100c and 20f, which is 63.3p/25.3c/11.4f in make up by cal percentage good? what should i change?

my post workout meal is looking like this:

100g of protein via 1lb of chicken
38g of protein via nighttime casein shake (milk+powder)
30g of protein via protein shake

My fast will be broken at 16 hours, then i will workout an hour later after that meal.

Damn dude you cutting on 1600 cals?

Laureate · 03-11-2011, 12:33 AM

ya, 1580, whatdya think, too little?

Hawke · 03-11-2011, 12:54 AM

I always read this thread as "Lurker's Guide to Shenanigans".

Smart Parts Player12 · 03-11-2011, 12:58 AM

Quote:

Originally Posted by Laureate

ya, 1580, whatdya think, too little?

Im not really well versed on cutting but generally the 500 deficit is a good starting point. What's your weight like 190? Maintenance close to 3k.

Laureate · 03-11-2011, 01:02 AM

weighed in yesterday at 198. and i dont think i get that many calories. i think it was pretty easy to bulk. ~40lbs in 8 months.

WorldStrike · 03-11-2011, 02:43 PM

Seems wayyyy too low to me. I don't know...I'm 6' and 185 (or at least was when I started), and I've been doing it @ 2000 cals. I haven't had a weigh-in, but it's already very noticeable that I'm losing fat.

Lurker, quick question. I had to go in to school early for a rehearsal that got pushed back 2 hours. Since I had spare time, around 12:30 I took my Xtend and went to work out. I got out at 1:30 and planned to eat around 2...and then realized that since I had PLANNED on going to the gym and then straight home (since it would have been after practice), I didn't bring my Post-WO meal along. I had some chicken and rice amounting to about 450 cals, but wanted to keep my post-WO meal consistently the largest and then taper down from there. Around 2pm I popped about two of the cut pieces of chicken (20 or 30 grams probably) just so that I didn't leave my body with nothing. I would up getting out of practice around 2:50, and getting home/eating my large meal around 3:20 or so. Any damage done?

Pump Revolution · 03-11-2011, 02:46 PM

I seen you over at intense.

WorldStrike · 03-11-2011, 02:52 PM

Quote:

Originally Posted by Pump Revolution

I seen you over at intense.

Fun place...and very informative.

Quote:

Originally Posted by Smart Parts Player12

You've just ruined a months work of lean gains. No but seriously missing your planned meal by an hour will not do anything.

It really wasn't the meal timing as related to LeanGains that I was worried about, but rather having your body in a worn state without nutrients for longer than usual.

EDIT: WTF smart parts deleted his post haha

**Lurker27** · 03-11-2011, 02:53 PM

No damage done, some suggest that carbless postworkout is actually super great for burning fat, so assuming you're cutting you're in great shape there.

WorldStrike · 03-11-2011, 02:55 PM

Thanks...and for the record, when I got home carbs ensued haha.

Laureate · 03-11-2011, 02:59 PM

no specific critiques so ill assume everything is fine. i will be counting carbs and fats on protein labels, i will be counting protein in wheat, i will be doing protein shake + bagel 1 hour before i workout, and i will leave everything else the way it is

**Lurker27** · 03-11-2011, 03:14 PM

I think it will be fine, as long as its 20-25% and around 50-50 protein carbs

Laureate · 03-11-2011, 03:42 PM

oops. i meant to do

250p, 80c, 30f.