[Smart Parts Player12]

44 degree treadmill at 9 mph.

[Pump Revolution]

Why doesn't lauren just cut his calories further?


I haven't done any cardio and lost about 12lbs in the last few weeks without my lifts suffering.

[Laureate]

i did. i'm cutting more carbs

[Death_Taco]

I think I may have figured it out! What you think Lurker?
Shifted Carb/Protein to Post workout. Protein/Fats to help fasting period. Medium Carb/Protein/Fat as "snack" meal to keep hunger at bay until night feed.

Reverse engineered Leangains macro cycling, calorie cycling:

On Training Days: (Maintenance. Since I'm not doing recomp, +20% does not apply)
*Keep Fat/Protein levels the same, raise carbs to make up deficit.

Meal 1: 1390(63%)
Protein: 142.5g
Carbs: 160g
Fat: 20g

Meal 2: 382(17%)
Protein: 38g
Carbs:35g
Fat: 10g

Meal 3: 428(20%)
Protein: 57g
Carbs: 5g
Fat: 20


*Example* Off Days: 1,800 total calories (-20% maintenance)

Meal 1: 756(42%)
Protein: 110g
Carbs: 52g
Fat: 12g

Meal 2: 588(33%)
Protein: 70.5g
Carbs:36g
Fat: 18g

Meal 3: 456(25%)
Protein: 57g
Carbs: 12g
Fat: 20

Of course these aren't hard and fast...but general guidelines.

[Lurker27]

That looks perfect. Thanks for doing that, adding to first post.

[sports5131]

This may have been answered but I'd rather not read 24 pages of comments.


Say I fast from 8-12pm one day, can I change the times to say 10-2pm or do I need to keep the time the same?

[Lurker27]

keep roughly the same window, the meal pattern entrains itself

[Death_Taco]

bleh, forced to do at least 30 minutes of fasted morning LISS 2xWeek. No way around it.

[nobodyshome13]

looking for recommendations?

Im interested in doing LG I'm not sure when to put my feasting hours or when I should train.

schedule:
Monday: 9:00a-3:00p work1
Tuesday: 7:30a-3:00p work1 4:30p-10:00p work2
Wednesday: 4:30p-10:00p work2
Thursday: Off
Friday: 7:00a-4:30p work1 4:30p-10:00p work2
Saturday: 8:00a-5:00p work1
Sunday: 8:00a-5:00p work1

Work1= first job
Work2= second job

Looking for the best times in my schedule around my work to feast and to train. Also, I work in restaurants so eating in work is easy and I can eat lots of chicken.

[Laureate]

how much weight are you down right now

[nobodyshome13]

I'm down about 30lbs from where I started. I think that's okay for the time. I took your advice too and now I do a full body workout everytime I go to the gym.

[Pump Revolution]

Lurker, got a slightly off topic question. I know your not a fan of the 30g protein per meal theory, but in your opinion is there a limit to how much protein should be in a meal?

Example: Lately ive been eating a 1lb of beef on off days for the first meal, which is 92g of protein or half my daily protein intake. Would it be detrimental to increase that first meal to 1.5lbs? Not sure if it would be better to spread the intake out more

[Laureate]

as much protein as possible in break-fast meal on off day

[Death_Taco]

I've eaten up to 150g of protein in my first meal dude. But on off days, calories of first meal should be 40% or so of your daily meals.

[Lurker27]

Originally Posted by Pump Revolution

Lurker, got a slightly off topic question. I know your not a fan of the 30g protein per meal theory, but in your opinion is there a limit to how much protein should be in a meal?

Example: Lately ive been eating a 1lb of beef on off days for the first meal, which is 92g of protein or half my daily protein intake. Would it be detrimental to increase that first meal to 1.5lbs? Not sure if it would be better to spread the intake out more

The linked research covers this. My last PWO meal was over 3lbs of bbq chicken + rice + ice cream. Does that answer your question

[Pump Revolution]

Originally Posted by Lurker27

The linked research covers this. My last PWO meal was over 3lbs of bbq chicken + rice + ice cream. Does that answer your question

Yes, thank you.

[pb4l77]

Lurker I'm new to leangains and stf all together. I usually only get two meals a day do to my schedule. Usually quit eating around 7 or 8 p.m on work days I'm up at 5-6 and usually eat my pwo meal at noon then I get home and workout at 530 with bcaas as recommended, then eat a very large post meal with protein shake. Curious if this is okay. Need some tips this is all still new to me.

[Lurker27]

That should work fine, as long as the lunch is light and most protein and carb at 25% of cals.

[LAshootinELproto]

I have been wanting to try leangains, but im unsure how it will work with a late 2nd shift schedule. I work mon-thur 3-2 in the morning. I dont go to the gym until after work. I dont think eating right before bed would work with this... Should I schedule the 16 hours after I workout and schedule meals before workout? or what does anybody recommend?

[twelve volt pro]

Originally Posted by LAshootinELproto

I have been wanting to try leangains, but im unsure how it will work with a late 2nd shift schedule. I work mon-thur 3-2 in the morning. I dont go to the gym until after work. I dont think eating right before bed would work with this... Should I schedule the 16 hours after I workout and schedule meals before workout? or what does anybody recommend?

I work almost exactly the same hours. I workout before work, say 11am-12pm. Break my fast at 1pm with a typical LG post workout meal, and eat my second and last meal of the day at work, beginning my fast at 9pm.

If you can move your workout time to before work it actually works well to get a nice fasted workout in

[Pump Revolution]

Lol at all the people in the gym spending countless hours on the treadmill and remaining fat.

I've lost 22lbs in less than 2 months without dat dere cardio.