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Old 05-24-2012, 07:38 AM #778
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Right. Unfortunately, on some days it may be 3-4 hours. Luckily, I don't look to this for fitness purposes, more for development as a player. So I don't mind being forced to just have a big meal right afterwards to throw away all the cardio I just did. I don't want to create a calorie deficit from the tennis, just skill development.
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Old 05-28-2012, 02:02 PM #779
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I have been looking into Lean-gains and just want to make sure I am on the right track. I will be doing the one pre-workout meal protocol, and fasting from 10:00pm-2:00pm. For lifting days I will be eating 2,800 cals and doing 40/40/20.


Meal 1 (pre-workout meal/ 20 % of total cals)
Protein: 224 cals =56 grams
Carbs:224 cals=56 grams
Fat:112 cals=12.4 grams

Meal 2 (post-workout 60% of remaining cals)
Protein:537.6 cals= 134.4 grams
Carbs:537.6 cals =134.4 grams
Fat: 268.8 cals= 29.86 grams

Meal 3 (last meal before fast 40% of remaining cals)
Protein: 358.4 cals= 89.6 grams
Carbs: 358.4 cals=89.6 grams
Fat: 179.2cals=19.91 grams

Totals:
Protein: 280 grams
Carbs: 280 grams
Fat:62.17 grams

Off days ( -20% cals 50/20/30) = 2240 cals

meal 1 (40% of total cals)
Protein:448 cals= 112 grams
Carbs: 179.2 cals= 44.8 grams
Fat:268.8 cals=29.8 grams

Meal 2&3( 30% of total cals)
Protein: 336 cals= 84 grams
Carbs:134.4 cals=31.6 grams
Fat:201.6=22.4 grams

Totals:
Protein:280 grams
Carbs:112 grams
Fat:75grams
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Old 06-14-2012, 06:20 AM #780
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strong bump.

Lurker, do you still recommend a one-scoop whey shake the morning following training, and maintain that it won't "break the fast" if it occurs outside of your normal feasting window? Does it matter how much protein, or would multiple scoops be ok?
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Old 06-14-2012, 10:06 AM #781
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I'd not go over 30g every 2.5 hours or so. You want to not encourage gluconeogenesis
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Old 06-14-2012, 10:21 AM #782
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About to hop on the LG wagon again next week. Beginning to get back into the fasting groove this week while I'm not lifting. Been kinda tough the first few days but I'm ready to get back on it. (Mainly to eat bacon every other day.)
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Old 06-14-2012, 10:25 AM #783
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thanks for the info.
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Old 06-14-2012, 12:02 PM #784
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While everyone's attention is momentarily on this thread - how do any of you feel about early morning fasted cardio, with the fast ending much later in the day? Detrimental?

On the days I do only cardio (tuesday + thursday), I get into the gym around 7:30am, get done by 8am (keep it pretty simple with 5 minute warmup, 8 minute HIIT sprints, cool down), and then work until 4:30pm. Break my fast pretty consistently at 5pm (on both workout and rest days), begin the next one usually around 11pm.

So roughly 8-9 hours of fasting still after the pretty decently intense cardio session. Any thoughts much appreciated.
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Old 06-14-2012, 07:32 PM #785
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if you are fasted i would not be doing high intensity cardio

i'd definitely opt for liss tho for fasted cardio
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Old 06-15-2012, 04:05 PM #786
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Quote:
Originally Posted by Lurker27 View Post
I'd not go over 30g every 2.5 hours or so. You want to not encourage gluconeogenesis
Are the precursor characteristics of glycerol for gluconeogenesis what cause it to behave as a "carbohydrate"?

Edit: Also, why would a shake not break the fast? I was under the impression that anything over ~50Cal would break it
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Last edited by tanner202 : 06-15-2012 at 04:44 PM.
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Old 06-15-2012, 04:48 PM #787
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Old 06-18-2012, 11:44 AM #788
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so im second week of if and have noticed a few things. I usually fast from 10pm-to 4pm next daywhat i have been doing is lifting at the end of my fast and then immediately eating like 1500 cals in 1 meal and then a few hours later i eat like 7-800 ( cutting ). right b4 i work out i get so ****ing hungry it hurts one time i had to eat a banana and some almonds so i wouldnt pass the **** out. any tips on what i should do? thank you guys
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Old 06-18-2012, 11:47 AM #789
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Quote:
Originally Posted by af18 View Post
if you are fasted i would not be doing high intensity cardio

i'd definitely opt for liss tho for fasted cardio
IIRC from a few studies way back when, when I followed this stuff more closely...

There is no real understanding of the effects of fasted HIIT vs. Fed HIIT in long-term benefits vs. cost - given that proper recovery nutrition is consumed within the day of the HIIT.

Such as in the case of LG. I also seem to recall MB mentioning this.

I could be wrong though, haven't kept up with the latest news in nutrition/exercise in a long, LONG while.
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Old 06-18-2012, 12:07 PM #790
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Originally Posted by shadow1118pimpv.2 View Post
so im second week of if and have noticed a few things. I usually fast from 10pm-to 4pm next daywhat i have been doing is lifting at the end of my fast and then immediately eating like 1500 cals in 1 meal and then a few hours later i eat like 7-800 ( cutting ). right b4 i work out i get so ****ing hungry it hurts one time i had to eat a banana and some almonds so i wouldnt pass the **** out. any tips on what i should do? thank you guys
try eating at 2PM instead? a 16 hour fast is sufficient, though lurker has mentioned it may be even more beneficial to extend it longer especially on off days.

However, you may try ec stack/black coffee/etc during your fast to act as an appetite supressant. Honestly, the feelings of hunger when you are eating a sufficient amount on average are just psychological and you need to man the **** up. No hate, just saying you need to learn to live with it. Your body will get hungry even when you don't need food.

It may take a long time for your body to adjust your "appetite schedule" to fasting, and things like caffeine supplementation may help you during that transition. But I can say now that I've been sticking to the same fast window every day for a month+ now, I will rarely, if ever, get hungry more than an hour before I'm set to break my fast, and it isn't ever "urgent/painful".

If you were about to pass out because you didn't eat for 15 hours one day, you might have a serious medical condition. Even my obese diabetic father can fast 24 hours for Yom Kippur once a year without a problem.
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Old 06-18-2012, 12:11 PM #791
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shadow, go back and re read the lean gains guide and think about using the one meal before training method, i honestly love that SO MUCH more than lifting heavy weights in a completely fasted state

my pre meal is 2 scoops whey with water and a cup of oats, on some legs day i will eat the above + a fiber bar for a bit more energy in the gym
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Old 06-18-2012, 12:15 PM #792
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thanks for the advice hsilman, i may of been over exaggerating about passing out but lol at what you said about your dad. and af18 im going to do thati may have to switch to that schedule, do you still get the same results though?
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Old 06-18-2012, 12:17 PM #793
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yes
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Old 06-18-2012, 01:13 PM #794
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also so now that im doing lg, in the gym should i be focusing more on reps,probably like 8-10? because its hard to lift hard in a fasted state.
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Old 06-18-2012, 02:12 PM #795
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Old 06-18-2012, 10:22 PM #796
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Old 06-20-2012, 02:50 PM #797
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normally when i go play ball i break my fast with 2 scoops whey + 1 cup of oats. Well last time i played, we ended up playing for 3-4 hours and i had no energy left for the last two games, i actually sat the very last one out because i just didnt have anything left.

now, should i just throw some more carbs in with my whey and oats, like a fiber bar? or i should i eat a bit more protein?

this isnt full court basketball for 3 hours or anything like that, but i do play hard, and i usually bring two, sometimes three shirts cause i sweat so much
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Old 06-20-2012, 03:26 PM #798
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Off day Id grab some jerkey or something. Lifting day Id opt for the fiber one bar
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