[Lurker27]

keep asking and you'll find out

[Smart Parts Player12]

In b4 Pbnation mods become BB. Not you lurk.

Anyone remember harbinger when he got permed for pron. Lolz

[black_angus]

Originally Posted by Lurker27

keep asking and you'll find out

As long as it doesn't perm me, and it's a legit one million point infraction, I'd love to find out.

[Lurker27]

I just checked 10 is the highest I can go and I think it would perm you automatic

[Laureate]

how does lean gains fit into the whole "your metabolism will slow down if you dont eat for that long/its bad for your metabolism to not eat"

16 hours is a long ****in fast

[iizmatts]

you're forgetting the fasted cardio

[WorldStrike]

Originally Posted by Laureate

how does lean gains fit into the whole "your metabolism will slow down if you dont eat for that long/its bad for your metabolism to not eat"

16 hours is a long ****in fast

http://www.leangains.com/2010/10/top...-debunked.html

Read up on the myths debunked!


And now my turn:

Lurker, I have two primary questions for you. I'm in my 2nd week and enjoying it so far, but bear with me through these:

1. I noticed that Martin recommends not only decreasing carbs on off days, but also calories. This means that, if I were trying to cut at a steady 2000 calories, on an off day I'd do 1700 calories and on an on day I'd do maybe 2300, so that the two balanced out. However, I kind of like consistency. I've been doing 2000 each day, training or not, and just adjusting my fat and carb macros depending on if I'm training or not (protein stays consistent from 220-240g). Is it okay to keep my cals consistent every day rather than doing a balancing act every other day?

2. Carbs. You say that we can view LeanGains as a low-carb diet with 3-4 cheat windows a week. I see what you mean from the post-WO meal, but what do you define as low carb? For instance, I'd typically have a low, medium, and high carb day (carb cycling essentially). Even on my high carb days, carbs aren't ridiculous (to stay within my 2000 calories while getting enough protein and at least a bit of dietary fat).

On my on-days (days at the gym), I typically consume from 150g-200g carbs, and limit fats from 40g-50g. On my off-days, I have two levels of carbs: anywhere from 60g to 100g (this would be my medium carb day) with fats around 60-75g, and then a day where I essentially follow a keto diet, where my carbs are kept around 30g, and my fats are 80g +. Again, protein is kept consistent here.

Typically I just do one low carb day a week (Sunday, which is an off day), with Monday, Wednesday, and Friday (training days) being high carb and Tuesday, Thursday, and Saturday (off days) being medium.

Am I doing it right?

[Lurker27]

You'll see better cutting results by dropping the carbs on off days from medium to low, for sure. Calories sort of track with this anyway unless you go out of your way to eat really fatty stuff, in my experience. I try to keep it under 50g, but that can happen from just trace carbs. Generally I just don't eat any "carb foods" on off days. Breads, rice, etc etc.

[WorldStrike]

Hmm...okay. Typically on the medium carb days I throw in some rice (36g carbs) and a Fiber 1 bar (29g carbs), which come out to about 64g of carbs after subtracting the fiber. The rest of what makes up the 50g-100g of carbs is, as you say, trace carbs from dairy and other sources. My hesitancy is simply because when I used Keto, it really was not for me...felt like a zombie the entire time. I suppose with a M, W, F workout, I would never be carb-fasted for long enough to produce that same feeling, though. Perhaps I could invert my current feeding to have only one medium-carb off day (one weekend day) and have the other 3 off-days be low.

Also, since you didn't say anything about it, I'm guessing the consistent calories are okay?

[Pump Revolution]

He said that unless intentionally upping carbs on off days, you calorie count will most likely be lower.

Therefore I assume you should intake less cals on lowcarb/off days

[Lurker27]

Originally Posted by WorldStrike

Hmm...okay. Typically on the medium carb days I throw in some rice (36g carbs) and a Fiber 1 bar (29g carbs), which come out to about 64g of carbs after subtracting the fiber. The rest of what makes up the 50g-100g of carbs is, as you say, trace carbs from dairy and other sources. My hesitancy is simply because when I used Keto, it really was not for me...felt like a zombie the entire time. I suppose with a M, W, F workout, I would never be carb-fasted for long enough to produce that same feeling, though. Perhaps I could invert my current feeding to have only one medium-carb off day (one weekend day) and have the other 3 off-days be low.

Also, since you didn't say anything about it, I'm guessing the consistent calories are okay?

I would slightly dip the calories on non lifting days, but i think this is a side effect more than a prime mover of the other factors. I never feel as bad on LG as I do on even like a medium carb cut

[WorldStrike]

Sounds good. The reason I don't necessarily have a "dip" is because I bump fats pretty significantly on off-days through meat, dairy, and nuts. But to tell you the truth, if I wasn't keeping a log tracking my macros, I likely wouldn't eat as much fat as I do on off-days right now. I always find myself having to add in more food to hit my count.

[Lurker27]

Lose the nuts if you can. Most overrated health food in the world.

1. Extremely calorie dense
2. Junk protein (low biological value)
3. phytic acid in the skins acts as an anti-nutrient

[peltco123 (Banned)]

Lurker try JM presses on an HS machine and LMK what you think. Could be a revolutionary way to hit your tris heavy IMO.

[TeamAtrocity]

Officially started my LeanGains attempt yesterday. Hoping to drop at least 15lbs, from 178, by beach time / 8-10 weeks out Felt like **** for the first couple of hours after waking up today, and ended up dragging my fast out to about 20 hours because of work. But I feel excellent after training and feasting.

Which leads me to a question: Does it matter if the length of my fast fluctuates from day to day, as long as it's over 16 hours? Post WO feeding times don't have to be exact every day right?

I guess I've got another question too. What are some examples of no/low carb sides you include with your meals? Specially on off days, being that we probably shouldn't be taking in rice, breads, and such...


Today's Post WO meal Steak, brown rice, strawberry yogurt, along with water * cooked veggies not pictured *

[]TSS[ Dake]

I hope you're like 5'5".

[TeamAtrocity]

Hanging around 5'8"...
I suppose aiming to drop 15lbs of fat would be more appropriate, which shouldn't be a problem considering my recent dirty bulk of the century.

[Lurker27]

Times can fluctuate but constancy is easier. I generally eat fattier meat on off days and eat stuff like carrots and peanut butter and vegetables on the side

[Pump Revolution]

Some plz aware me of the word "constancy"

[Bayne]

Yeah sides on off days are salads, and 2-3 pieces of fruit. Maybe 1/2 cup of yogurt if im really hungry.

[WorldStrike]

Originally Posted by Pump Revolution

Some plz aware me of the word "constancy"

Originally Posted by dictionary.com

1. the quality of having a resolute mind, purpose, or affection; steadfastness
2. freedom from change or variation; stability

Basically consistency.

Originally Posted by Lurker27

Lose the nuts if you can. Most overrated health food in the world.

1. Extremely calorie dense
2. Junk protein (low biological value)
3. phytic acid in the skins acts as an anti-nutrient

Understood...but if you're functioning on a day that's primarily based on calories through fats and protein, what's wrong with some PB or pistachios for some good old fashioned mono- and poly-unsaturated fats? The majority of all my protein comes through meat and dairy...the nut protein likely adds 10-20g of protein to an already 200+ grams of protein coming from other sources.