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Old 02-21-2011, 04:26 PM #1
Lurker27
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Lurker's Guide to Leangains

First and foremost, nearly everything in this guide is due to the hard work and experiences of Martin Berkhan. Should you read this guide and choose to pursue a program similar to this, I highly recommend going to his page, www.leangains.com . Here you'll find the research broken down better than I possibly could, and guides to all manner of issues to intermittent fasting (his alcohol consumption article should be read by every lifter on the internet). His comprehensive guide is here: http://www.leangains.com/2008/12/lea...roach-pdf.html

Should you have success on his program. I recommend a donation. At the least, it's a nice gesture.

Special thanks to Death_Taco for sharing his experiences. Acknowledgments also to Dante Trudel for his great program, Doggcrapp. Jamie Lewis of Chaos and Pain (www.chaosandpain.com) provides some good insight into the benefits of cheat windows.

Without further ado, The Lurker Leangains Guide.

Why Leangains?

Cutting to insanely low bodyfat levels, without requiring hours upon hours of cardio?

Interested in eating yourself full 3+ times a week on just about whatever food you want while losing fat? And being full EVERY DAY of your "diet"?

Trying to Live Longer?

Want to gain time/productivity during the working day by avoiding food prep and eating times?

Want to have an enhanced tasting experience during your best meal, every day?

Then Leangains is for you. The rub? 16+ hours continuously each day, you cannot eat.

What is Leangains?

Leangains is an intermittent fasting protocol designed for body recomposition. Here are the basics, which will be true for every trainee.

1. Each day, you will have a 16 hour block of not eating. This can be placed anywhere, but the most common is to not eat for 1-2 hours before bed, sleep 8 hours, and then not eat for 6-7 hours, skipping breakfast and eating a very late lunch.

2. Intense resistance training is to be performed no less than 2 and no more than 4 times per week.

3. The vast majority of calories are to be consumed AFTER training, to take advantage of glut4 translocation and enhanced muscular insulin sensitivity. Caloric intake each day should ideally be tapered down (the first meal is the largest)

4. Carbohydrate consumption is encouraged on training days as part of the post workout feeding. Carbohydrate consumption is discouraged on off days, and should be kept to a minimum. Fat can be increased to meet caloric goals.

5. Train in as fasted a state as possible without sacrificing performance.



Breaking It Down: The Timing

The first step, if to figure out a plan that is going to work for you, so that you can stick to it. Fasting, for the first few days, is somewhat difficult, but your meal patterns will naturally entrain themselves to whatever schedule you choose. So find one that works. For me, I stay up until 2 am or so, and fast until I get home from work around 6. I then have a small meal of protein and carbs (often a glorified shake or sandwich). Schedules are an individual thing, but the basics are this:

1. You must be able to fit in at least 50% and ideally 75-100% of your caloric intake AFTER training on training days. I would think of this as your "Partition Coefficient"

2. Your time for training should ideally be near the end of your fast. In fact, the absolute perfect time is around hour 13-14. This allows you to not be quite so depleted from the fast, and allows greater fat oxidation from the training session immediately post workout. If you choose to put your training early in the fast, more on that later. The one place not to put training is late in the feast, since it will kill your partition coefficient. It's OK to fast longer than 16 hours if it makes sense for your schedule and you can consume the prescribed number of daily calories.

Breaking It Down: The Nutrition.

EDIT: Death Taco with the Mathematically breakdown! http://www.pbnation.com/showthread.p...7#post71108587

One of the great things about leangains is that after you train, you can eat just about anything you want, within a certain set of guidelines.

1. Protein is high on all days. At least 1g/lb bodyweight, no excuses. The easiest thing to do is to eat a very large portion of meat, and then have some shakes or Protein Fluff later in the feast to taper down your calories.

2. Carb cycling. you may hate low carb diets. That's ok. Leangains isn't a low carb diet, but it does have low carb days. HOWEVER, what makes things more than tolerable is the fact that you still need to eat a very large or rich meal to hit your calorie goals. This means that things like sausage and peppers, bacon and eggs, lobster dipped in butter and big marbled steaks with vegetables are all on the menu.

On carb heavy days, I prefer to eat a few cups of rice, lentils, or quinoa with my largest post-training meal, but often I'll include breads, cookies or icecream, other dessert items. ONE WAY TO THINK OF LEANGAINS IS A LOW CARB DIET WITH 3-4 CHEAT WINDOWS PER WEEK!

As for the fast, I prefer water only. Instead of coffee, just use caffeine pills or ephedrine, as discussed in the supplements section.

Breaking It Down: The Training

While leangains can be used for cutting, bulking, or maintenance phases, the majority of you will use it for cutting. Training should be done 2-4 times per week, with 3 being the most common number settled on.

Before getting in to the resistance training component, a word on cardio. Cardio is primarily for your heart and aerobic health. Cardio is not necessary for a weight loss plan, but as it does burn calories it will help. I believe that cardio is an important part of a healthy lifestyle, but that intense cardio (HIIT) is detrimental to recovery from weight training. As such, I recommend low or medium intensity cardio performed during the fast IF YOU CHOOSE TO PERFORM STRUCTURED CARDIO.

Now, on to the lifting.

The basis for this is the DC training guide I have written. You won't make the same insane strength gains on Leangains, I don't think, but I believe that the principles are there to maintain or increase strength on a cut. Intensity is paramount - All of this training will be to failure.

Suggested modifications:

1. If you are a beginning lifter, rejoice! You get the dead-simple version of training:

DAY A:

Barbell Bench Press: 4 sets after warm up, with the first being a heavy 4-5, and then dropping weight on subsequent sets to get sets to failure in the 6-10 range.

Shoulders: DC Style Rest Pause Set

Triceps: DC style Rest Pause Set

Squats: 4 sets after warm up, with the first being a heavy 4-5, and then dropping weight on subsequent sets to get sets to failure in the 6-10 range.

Calves: Lurker method as found in the DC Guide

Day B:


Chin-Ups, weighted. 4 sets after warm up, with the first being a heavy 4-5, and then dropping weight on subsequent sets to get sets to failure in the 6-10 range. You can use assist or kipping for these last ones. Focus on moving the elbows down rather than getting the weight up to maximize back involvement and minimize bicep work.

Deadlifts. 5 Singles or doubles or triples. Alternately, 3 sets of 5, following the pattern you used for bench and squat of doing the heavy sets first with maximal effort. You may substitute Power Cleans or Hip Thrusts.

Shrugs. 4 sets to failure, loose form, >10 reps per set. Ridiculously heavy if possible. Explosive.

Bicep work: DC Style RP

Forearm/grip work: To taste

abdominal work: To taste


Stretching is recommended for each day, as well. Minor training sessions immediately before breaking the fast on off days (Pushups or bodyweight squats not to failure) are not a bad idea. The reason for prescribing the big lifts rather than putting them on a rotating schedule is to increase neural efficiency to try to take advantage of the naturally high frequency (1.5x/week) of DC and "grease the groove" in these lifts, as Pavel Tsatsouline would say. They also happen to be the heaviest movements for those body parts, and therefore should produce the largest systemic changes, which is important for fat loss.
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Old 02-21-2011, 04:26 PM #2
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Supplements, Periworkout nutrition, and other hacks.

Ah, the good stuff. First, supplements that it is painfully obvious everyone should take, and a few comments about them:

1. Whey protein or blend powders - The don't do anything whole food wouldn't, but are cheap and easy to have protein-predominant feedings with. I no longer recommend casein dominant blends.

2. Creatine monohydrate. The feeding pattern of leangains actually makes creatine even more useful - rather than taking it every day you can "load" 10g of creatine during each "cheat window" postworkout. Cheap and proven.

3. Vitamin D - I prefer to et mine through sun exposure. Excess oral consumption may not be great for body composition.

4. Fish Oil / Omega 3 - 3-6 caps per day depending on injury status, bodyweight, and fat content in your diet. I would recommend keeping the dosing of fish oil close to the end of your feast to allow an inflammatory response to the training session to boost muscle growth (Eggs postworkout are excellent for this, actually, due to high content of arachidonic acid)

Other Recommendations

1. Calcium - Martin Berkhan recommends supplementation with calcium to maximize fat loss. Can't hurt, and is cheap. Plus, increased bone density is never a bad thing.

2. Zinc, Magnesium, Melatonin - The simple, cheap, and effect sleep stack. http://www.medscape.com/viewarticle/736096 Zinc also may raise testosterone levels. Avoid taking Zinc at the same time as calcium, as the same conjugate transports them, so they are competitive.

3. Multivitamins - I try to just eat a diet high in veggies (spinach) to cover my bases, but 1-2 times per month I will pop a multivitamin, just to stave off any weird deficiencies....Don't stress these, IMO.

4. Vitamin K2 - I believe everyone should take some form of K2 for heart, bone, and liver health. Feel free to do your own research on K2 and atherosclerosis.

5. Caffeine - A true thermogenic, the original nootropic, and an actual ergogenic. And incredibly cheap. I use caffeine to help keep energy up during the fast, include it in the Stimpack preworkout, and keep some in my car to avoid driving drowsy. 100mg, or half a pill, is my usual dose.

6. Ephedrine. For those using this for a cut, the use of an ECA stack using an ephedrine source such as bronkaid, along with baby aspirin and 200mg of caffeine, will greatly enhance fat loss during the fast and suppress appetite to make the fast more tolerable. Never exceed 3 doses per day.

The leangains method should upregulate beta receptors, which is the mechanism of action for ephedrine fat loss - meaning there is a synergy here.

Peri-workout protocol w/ Lurker Stimpack Recipe

Even on off days, consider breaking the fast with a protein only feeding for a growth hormone boost.

As often as you can, even in the feast window, training should be carb fasted. The perfect preworkout drink is a BCAA mixture such as Xtend (very highly regarded) or Purple Wraath. Any BCAA mix will be fine, but Xtend has some other preworkout stuff that is nice.

The benefits to BCAA before training go on and on:

http://www.leangains.com/2009/12/pre...etabolism.html

http://ajpendo.physiology.org/content/287/1/E1.full

http://www.leangains.com/2009/12/fas...le-growth.html

http://www.ergo-log.com/bcaasmusclesoreness.html

http://www.ergo-log.com/isoleucine.html

http://www.ergo-log.com/bcaasswimming.html

http://www.ergo-log.com/leucinefat.html

I also believe that carbs, IMMEDIATELY POST workout, are counterproductive.


http://www.ergo-log.com/wheycreatineglucose.html

http://www.t-nation.com/free_online_...utrition_myths

http://jap.physiology.org/content/88/2/386.short

Lurker Stimpack
The best stimulant based combination for pre-workout purposes I have found. Watch out, sulbutiamine tastes nasty. Do not exceed 3 doses per week.

-60mg 1,3 dimethylamylamine
-100-300mg caffeine (to taste)
-400-600mg Sulbutiamine

Lurker Pump Pack

The most cost effective way I have found to increase pumps via hyperhydration.

-7g glycerol ( http://www.ncbi.nlm.nih.gov/pubmed/19941615 )
-pinch of Sea Salt

Glycerol acts in the body as a carbohydrate, so for those strictly cutting, it may be best to skip the pump pack. For "Volumization" purposes you can include the pump pack postworkout.


With this in mind, the Periworkout protocol is thus:

-30m Stimpack (if desired)
-10m Xtend or other BCAA mix (Add pump pack if desired)
+30m BCAA or protein only drink
+90m Post workout meal, with carbs (biggest meal of the day)

If you trained early in the fast, just take BCAAs every few hours until your feast window opens, and then treat the first meal as the post-workout meal I have listed at +90m.






Extra Research

Other research showing that lots of small meals don't increase metabolism or improve body composition:

http://www.ncbi.nlm.nih.gov/pubmed/9155494

http://www.ncbi.nlm.nih.gov/pubmed/19943985

http://www.ncbi.nlm.nih.gov/pubmed/20339363

http://www.ncbi.nlm.nih.gov/pubmed/17413096

http://www.ncbi.nlm.nih.gov/pubmed/19164831

You're not going to die of low blood sugar, suck it up:

http://www.ncbi.nlm.nih.gov/pubmed/18779282

Fasting INCREASES metabolism in the short term
http://www.ajcn.org/content/71/6/1511.long


A big reason of why leangains works and is easy:

http://www.leangains.com/2009/08/ghr...-patterns.html
http://www.ncbi.nlm.nih.gov/pubmed/10837292


Killing the 30g/protein in a meal myth:

http://www.ncbi.nlm.nih.gov/pubmed/10331398
http://www.ncbi.nlm.nih.gov/pubmed/10331398

Cheat windows and interaction with glucose retention in muscles, lipolysis, and beta-receptor population for synergy with ephedrine supplementation:
http://www.springerlink.com/content/h978311714v52663/
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Old 02-21-2011, 04:54 PM #3
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Lurker, how would you schedule the diet for a 4 o'clock training time? I can only eat school lunch at around noon, so that would be where my fast would end.

How about:

7pm: start fast
11pm: sleep

7:30am: stop sleeping
12pm: stop fast
3:30pm: BCAA
5pm: protein shake

for about 15 hours of fasting?
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Old 02-21-2011, 05:04 PM #4
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That would work - If you're diligent about ending the fast with a protein only feeding, especially. I'd make sure that last shake is casein though, it can be hard to go to bed on an empty stomach. You're also set in to having a light lunch, which is kind of rough given that school food is free, but you can absolutely crush dinner - IF makes you great at eating huge quantities at one time.
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Old 02-21-2011, 05:41 PM #5
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Quote:
Originally Posted by Laureate View Post
How many calories should we aim for and what should our break down look like? I'm assuming in that 8 hours we just eat as much as possible, but the question is, what?
Calorie counts should be based on whether you want to bulk, cut, or maintain body weight. Nutrient breakdown was covered (as much protein as possible, high carb on days, lo carb off days)
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Old 02-21-2011, 06:08 PM #6
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No, definitely not, ur doinitrite now, except if you have the protein shake 45 minutes before the first meal you'll get the benefit of the gh more
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Old 02-21-2011, 06:11 PM #7
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I do the 1 meal pre-workout usually. It's not so bad.
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Old 02-21-2011, 06:58 PM #8
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forgot one thing:

How to bulk on leangains:

http://www.youtube.com/watch?v=FCxFn...eature=channel
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Old 02-21-2011, 07:02 PM #9
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When this client told me that he was "closing in on his goal" of achieving a physique similar to that of Brad Pitt, AKA Tyler Durden in "Fight Club", I told him to gain some fat, start smoking, get into a fight, and stop training his arms and shoulders. (The implication of that being that he had already surpassed his goal.)
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Old 02-21-2011, 07:05 PM #10
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wow....lol...i can't believe how similar they look. he needs to increase neck thickness and dick v. jus sayin
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Old 02-21-2011, 07:27 PM #11
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Quote:
Originally Posted by Lurker27 View Post
forgot one thing:

How to bulk on leangains:

http://www.youtube.com/watch?v=FCxFn...eature=channel
haha pretty much. I ate a **** ton and still "cut"
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Old 02-21-2011, 09:46 PM #12
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One question (I think)...I see a lot of people say to take the BCAAs before a workout if you're training fasted, but a few others (and Martin himself I believe) say that you're just fine taking a protein shake preworkout as well. Do you have any opinion on this? I have a lot of protein but no BCAAs, so I'll admit I'm partially asking in the sense of economical concerns.
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Old 02-21-2011, 09:49 PM #13
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nice. I plan on reading this at work tomorrow.
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Old 02-21-2011, 10:07 PM #14
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Quote:
Originally Posted by WorldStrike View Post
One question (I think)...I see a lot of people say to take the BCAAs before a workout if you're training fasted, but a few others (and Martin himself I believe) say that you're just fine taking a protein shake preworkout as well. Do you have any opinion on this? I have a lot of protein but no BCAAs, so I'll admit I'm partially asking in the sense of economical concerns.
Having tried both, I prefer BCAA. This probably has to do with competitive absorption with the other aminos in whey.
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Old 02-21-2011, 10:22 PM #15
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Okay, so you prefer BCAAs as far as strength while training goes, but as far as the LeanGains guidelines go, whey preworkout isn't violating them, correct? I may try starting off with whey and if I notice a great deal of strength loss, buy some BCAAs.
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Old 02-21-2011, 10:25 PM #16
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No, BUT make sure its a whey with as low a carb and fat count as possible. Those blunt hormonal release. The GNC protein I have is terrible, it's like 17g protein to 6g carbs and 2g fat
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Old 02-21-2011, 11:36 PM #17
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so start fast at 8 pm. break at 12 pm protein and small amount of carbs. work out at 3-4 protein shake big meal. 7;30 pm 2 scoops casien?
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Old 02-21-2011, 11:53 PM #18
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Lurker or Taco,

On off days, are you still supposed to intake 70-80% of your daily calories in one meal? or spread it out a little more?
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Old 02-21-2011, 11:55 PM #19
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His site says 30-40% I believe for the first meal then equal between the second 2
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Old 02-22-2011, 08:32 AM #20
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To "gain" in a "lean" fashion...if you see what I did there.
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Old 02-22-2011, 02:26 PM #21
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Quote:
Originally Posted by Smart Parts Player12 View Post
Tell me if I'm doin it rite or wrong

8p.m casein shake
11.pm sleepage.
wake up at like 930 and I have class until 3.
small lunch mainly protein around 330
lift
kill dinner and eat the dining hall
8pm repeat.
If you break the fast at 3:30 you can eat up until the time you go to bed, just make the casein only feeding last with no carbs or fat the last hour or so
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