Did you go with your maintenance+20% on training days and maintenance-20% on off days?
I'm about to start and that's what I'm doing. My intent is cutting but I was wondering if I should do just maintenance on training days instead of 500 more cals
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01-27-2011, 05:14 AM #121
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01-27-2011, 07:16 AM #122
http://www.leangains.com/2010/04/leangains-guide.html
I'm 2 weeks deep and I love it
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01-27-2011, 11:51 AM #123
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01-27-2011, 01:33 PM #124
When bulking, I stay in a surplus..when cutting, I stay in a deficit (except for refeed days).
It's useful for anyone, despite your current bodyfat %. My roommate is around 20% bf and I got him on it. He's losing weight and gaining strength at the moment.
Well it was first designed for people to gain muscle mass without gaining fat. But it's great for fat loss as well...There's a bunch of people with higher bodyfat that's following the IF method. Check out the Leangains/IF thread in the advanced fat loss section! (I think it's there)
I'm loving it.
Lol, I feel ya. Just be glad you discovered it, and had an open mind to try it out! I'll never go back either.6'1" 215lbs 7% bf
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www.********.com/dalbzfitness
www.dalbzfitness.com
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01-27-2011, 01:37 PM #125
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01-27-2011, 08:37 PM #126
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01-27-2011, 10:08 PM #127
- Join Date: Feb 2007
- Location: Gold Coast, QLD, Australia
- Age: 34
- Posts: 2,029
- Rep Power: 354
Giving this a try for a week and seeing how things go. Problem is, due to my work schedule (Night shifts) and gyms operating hours, I can't fast for 16 hours straight because I need to be in and out of the gym before then....unless I start fasting well before I got to bed, I assume this is ok.
I'm starting today and just woke up less than an hour ago and I've already got chronic hunger pains, AAAHHUHHHHHUUUHHGGG!!Last edited by Vai; 01-28-2011 at 12:10 AM.
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01-28-2011, 01:23 PM #128
Sometimes different is better
Caffeine is your friend when in a fast. I love a sugar free amp, or some kind of low/no calorie carbonated beverage. Hits the spot and suppresses appetite just perfectly. Make sure to drink water as well. You'll discover little tricks, and after awhile hunger pains will not be an issue.6'1" 215lbs 7% bf
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www.********.com/dalbzfitness
www.dalbzfitness.com
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01-28-2011, 10:29 PM #129
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01-29-2011, 12:06 AM #130
Traps
Great work. Re: traps, I think they look fine, but one exercise I like for them are power shrugs. Basically a shrug from a high hang clean position (if that makes any sense). You can search for madcow power shrugs on the net and find a better description. I'm new to the forum and can't post any links yet. Sorry 'bout that.
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01-29-2011, 01:52 PM #131
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01-29-2011, 02:33 PM #132
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01-29-2011, 10:12 PM #133
Amazing results! Starting my quest on Monday, and you have been a tremendous help!
just would like to ask if you followed the RPT, reverse pyramid training, with your work outs? AND what was your rep range?
Thanks again for the wealth of information. Anyone thinking about doing lean gains should read all 5 pages!
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01-29-2011, 11:14 PM #134
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01-30-2011, 03:47 AM #135
- Join Date: Feb 2007
- Location: Scotland, United Kingdom (Great Britain)
- Age: 33
- Posts: 1,361
- Rep Power: 313
Ideal physique there my man.
Quick question - if I'm bulking on a diet of around 3400cals and going to give IF a try does it matter how I break my cals down?
Basically I would probably do:
Meal 1: 12PM
Meal 2: 5pm
Meal 3: 8pm
What I mean is could you do 1130cals each meal or should I do meal 1 25%, meal 2 25%, meal 3 50% as recommended on the website?
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01-30-2011, 03:53 AM #136
do you think that i can succeed with IF with only taking caffeine and omega 3 supplements(no bcaa)?
~SCC Crew~
2014 goals:
-visit usa
-get ripped
-lose virginity
-get rid of all of my health problems
-handstand for 30 seconds no wall
IRepBack
-*In Memory of Guy Boyland a Warrior,Friend and a Brother whose life cut short by Hammas - R.I.P*-
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01-31-2011, 03:44 AM #137
- Join Date: Oct 2010
- Location: Southampton, Hampshire, United Kingdom (Great Britain)
- Age: 35
- Posts: 305
- Rep Power: 349
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01-31-2011, 04:04 AM #138
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01-31-2011, 05:09 AM #139
Great results, excellent job! Even way more convinced of using IF now.
Feb 1 - May 1 Cut
2-1: 150 | 2-8: 149 | 2-15: 148.2 | 2-22: 150.8 | Month Total: +0.8
3-1: xxx | 3-8: xxx | 3-15: xxx | 3-22: xxx | 3-29: xxx | Month Total:
4-5: xxx | 4-12: xxx | 4-19: xxx | 4-26: xxx | Month Total:
Final Weigh-in | 5-3: xxx
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01-31-2011, 05:43 AM #140
used the method to cut down from 14% bodyfat to 8% in 4 weeks mixed in with PSMF etc. I can attribute to OP's suggestion. **** is good for cutting
This above all: to thine own self be true,
And it must follow, as the night the day,
Thou canst not then be false to any man
Steroids- a word used by the lazy to describe the dedicated
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01-31-2011, 05:44 AM #141
Just wondering, for fasted training, is it okay to consume whey rather than BCAA pre-workout? Does that break the fast?
Feb 1 - May 1 Cut
2-1: 150 | 2-8: 149 | 2-15: 148.2 | 2-22: 150.8 | Month Total: +0.8
3-1: xxx | 3-8: xxx | 3-15: xxx | 3-22: xxx | 3-29: xxx | Month Total:
4-5: xxx | 4-12: xxx | 4-19: xxx | 4-26: xxx | Month Total:
Final Weigh-in | 5-3: xxx
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01-31-2011, 05:45 AM #142
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01-31-2011, 06:03 AM #143
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01-31-2011, 06:10 AM #144
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01-31-2011, 07:13 AM #145
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01-31-2011, 07:58 AM #146
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01-31-2011, 08:04 AM #147
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01-31-2011, 09:26 AM #148
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01-31-2011, 09:43 AM #149
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01-31-2011, 12:28 PM #150
Thanks! I did not follow the reverse pyramid training, but I am going to look more into it for my bulk.
Martin states that the biggest meal on lifting days should be your post-workout meal, and on non-lift days it should be your first meal. I never really stressed over it that much, but I did make sure my post-workout meal was always full of all sorts of calories/macros.
Yea, a refeed day is a day where you should just raise your calories in order to reach your maintenance or surplus. Don't look at it as a cheat day though.
Good to hear man! Looking awesome in your avi.
I took 2 scoops of whey for my "fasted" training sessions since I hate to waste money on supplements.6'1" 215lbs 7% bf
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www.********.com/dalbzfitness
www.dalbzfitness.com
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