from the writing that martin has put up, thats right you can still do that. once again, he advocates a lifestyle change with IF where MINUTE details are not stressed. id stilll recommend BCAA's if you can pick them up (scivation xtend is $20 for a bottle on bb.com and will last you 1.5-2 months if you workout 3/days a week).
yep you nailed it
altho the meals dont really have to be a set percentage. thats stressing over details - all that matters is that your PWO meal is the biggest one of the day. could be 60% of your cals or 30%
stick with what works for you in terms of strength progression and something that does not cause overtraining. Results > all, and everybody responds to different training. i personally go very high volume WITH reverse pyramid training in extremely low rep sets 2x a week! its almost double what martin recommends, but its working great for me
props! IF is the best lifestyle decision for a lifestyle switch ive ever made. people really overestimate the 16 hour fast and how "difficult" it is to adhere. id say that its made my life SO much easier.
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Closed Thread
Results 9,781 to 9,810 of 10105
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01-31-2011, 06:11 AM #9781
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01-31-2011, 06:37 AM #9782
It's like I'm seeing more and more people getting a lot of benefits from Leangains. Just a question, I'm going to be working out on a fasted state, so my day goes like this.
6 AM: wake up.
9:30: BCAA 14g (Scivation)
10-11: Workout
11:30: BCAA 14g (Scivation)
12-1: FIRST meal (window starts here)
7-8: LAST meal (window ends here)
Do you guys think I can get through the first 6 hours of the day without a meal? Also, if I have whey protein, should I be taking it on my FIRST meal, or with my BCAA at 11:30? What about other supplements like fish oil and multivitamins? Should they be taken with the first meal? (makes sense since normally MVs are taken with food..?)
Appreciate the help, thanks!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, 06:39 AM #9783
Would it make sense to maybe do a traditional PWO shake (PRO+CHO) immediately after then perhaps a large, balanced meal of high PRO, high CHO, low-mod fat 30min later or so?
And in case anyone is looking for BCAA...there's a company on here called Cheapsupplements that offers BCAA and Leucine. BCAA is like $10 for 250g and Leucine is like $8. Not bad if you mix 5g of each. You end up with a 6:1:1 BCAA ratio which seems pretty good for boosting protein synthesis and muscle sparing.
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01-31-2011, 07:10 AM #9784
Has anyone tried mixing whey protein with extra BCAA's added in and using that as a pre-workout "meal" for their training?
^_^
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01-31-2011, 07:19 AM #9785
- Join Date: Jul 2008
- Location: United Kingdom (Great Britain)
- Age: 32
- Posts: 0
- Rep Power: 0
Of course you can get through 6 hours without a meal, your body can last days/weeks without food let alone 6 hours! In terms of muscle loss etc, not eating for the first 6 hours isn't going to result in muscle catabolism, especially as you're taking BCAA's before and after training, maybe consider having some during training too though.
When you take your whey is up to you, however when you DO take it, you need to class that as the start of your feeding window. So IMO taking it immediately PWO is the most beneficial time to take it (as is generally regarded in bodybuilding), but if you do so you must regard this as the opening to the feeding window. If you do decide to leave it until your first meal, it's not going to have a detrimental effect and it will allow you to leave your body in a fasted stated for longer, but IMO the closer you have it post workout the better.
As for multis and/or fish oils, take these with your first meal. As taking them on an emtpy stomach can result in nausea + some of the vitamins won't be absorbed properly on an empty stomach, so you're effectively just wasting them!
Hope that helps!☆☆☆υк ¢яєω☆☆☆
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01-31-2011, 07:36 AM #9786
- Join Date: Nov 2010
- Location: Cincinnati, Ohio, United States
- Age: 41
- Posts: 85
- Rep Power: 0
Started saturday. Today was 1 st workout day. I workout at 5am drunk my bcaa's preworkout, postworkout and at 9am ( 2 hours later) wont brake fast untill 12pm.
Does anyone else train like this. My shoulders are sore today and they usually are not at least till tomorrow. doing 5x5 sl and did o.h.p. today could just be weight getting heavier?
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01-31-2011, 07:43 AM #9787
whats everyone's take on fasted cardio in the early AM? thinking about working into my schedule. with or without bcaa?
how do you guys feel about two-a-days?
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01-31-2011, 07:57 AM #9788
- Join Date: Jul 2008
- Location: United Kingdom (Great Britain)
- Age: 32
- Posts: 0
- Rep Power: 0
How was your strength? I'm about to go train for the first time since starting IF a few days ago, worried I won't be able to train with the intensity/strength I normally do!
Definitely make use of BCAA's if you're going to do fasted cardio.☆☆☆υк ¢яєω☆☆☆
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01-31-2011, 08:01 AM #9789
it's a bit expensive to me(i live abroad and only the shipment can cost up to 20$). what are your thoughts on Higher Power BCAA 1000(200 pills which contains:
L-Leucine-500mg
L-Valine-250mg
L-Isoleucine-250mg)?
2 of these+ shipment cost me 36.6$ while scivation will cost around 50$Last edited by benwin21; 01-31-2011 at 08:07 AM.
~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, 08:18 AM #9790
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01-31-2011, 08:28 AM #9791
thats fine too, IF is pretty much the most flexible lifestyle for training plan out there
and those BCAA's sound just fine
according to martin's comments, so long as you can get approx 10g of BCAA's pre-fasted workout, ur good
BCAA's are not even necessary if you train in the middle of ur feed period (after your initial meal)
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01-31-2011, 09:24 AM #9792~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, 10:23 AM #9793
I know Martin didn't say anything specific about macros, only "carbs high, protein moderate and fat low" on workout days and "protein high, fat moderate and carbs low" on rest days, but can anyone put his exact numbers in terms of percentage points up?
I have some exact data from a client of his, but he is an old obese man, so it might not be very correct for the younger guys
workout day, PFC = 50-15-35%
rest day = 55-20-25%
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01-31-2011, 10:50 AM #9794
did martin ever post his workout routine?
on his website he says he works out for 3 days a week max, 2 hours TOTAL for the week
just wondering what his split is.
thanks
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01-31-2011, 11:04 AM #9795
is NO Shotgun OK fasted?
Probably gonna try this lifestyle out within the next few days after reading all the things martin described about the 6 meals a day i said "damn, thats how i feel most of the time" so i kept reading and it seems like an amazing way to eat / diet but on to my question.
i have a couple tubs of No Shotgun sitting around i was wonder if anyone has used it while on IF/leangains as pre-wo for their fasted workouts? i think it wouldn't break the fast but i decided to see your guys opinions firstwhat can you possibly say to a guy thats ripped up like mother @$%#! rambo
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01-31-2011, 11:14 AM #9796
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01-31-2011, 11:31 AM #9797
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01-31-2011, 11:36 AM #9798
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01-31-2011, 11:46 AM #9799
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01-31-2011, 12:07 PM #9800
I've been semi-practicing this for the past 2 months or so. Most days not eating in mornings, and having whey with cream before workout (I do a low-carb/keto diet M-F).
However the eating window was difficult to limit to 8 hours, because my girlfriend works evenings and often I am waiting for her to get home to make dinner. Starting today I am going to try sticking to the 8 hour window for the next month, and will see if I can maintain it even with my carb ups on the weekend.
Just one question: I have these 'Garden Of Life - Perfect Food' supergreens capsules I got as a gift awhile back from a friend who works at whole foods. Never been big on them, but they were expensive and expire soon and I want to just take 1 a day in the mornings until they are gone. 20 calories for 1:
Would these be considered breaking the fast?
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01-31-2011, 12:11 PM #9801
- Join Date: Nov 2007
- Location: London, Ontario, Canada
- Age: 35
- Posts: 6,869
- Rep Power: 21031
Your first meal, so says Martin, has to be your biggest. This is what he says on his site:
"* The majority of your daily calorie intake is consumed in the post-workout period. Depending on setup, this means that approximately 95-99% (fasted training), 80% (one pre-workout meal) or 60% (two pre-workout meals) of your daily calorie intake is consumed after training."
I consume around 70-80% post workout and I train fasted. (I also take no BCAAs.) Also, the longer you're on this the better it will get. I can go 24 hours without eating and be fine. (I incorporate this once a week because of "Eat, Stop, Eat.")
As for your shake, I think you should probably take it with your first meal. It'll help you hit your total calories post workout. As for benefits, I don't know if it really makes a difference or not. The immediate post workout shake is a myth. You can always slam one back as your 2nd meal.
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01-31-2011, 12:21 PM #9802
- Join Date: Oct 2007
- Location: Liverpool, Merseyside, United Kingdom (Great Britain)
- Age: 34
- Posts: 3,476
- Rep Power: 2660
You can move the 8 hour feeding window to later in the day, then you would be able to eat dinner with her, why not just take the tablet with your meals instead?
http://www.freedieting.com/tools/calorie_calculator.htm
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01-31-2011, 01:27 PM #9803
- Join Date: May 2010
- Location: Chico, California, United States
- Age: 35
- Posts: 209
- Rep Power: 205
If I workout late in the day I'll have a whet shake pre workout sometimes. That will most certainly break the fast, eliminating the need for supplemental bcaa's since your body will have plenty of it's own In circulation due to protein absorption taking place. I'm no expert but I did read that on Martins site. I'll try and find it when I get home.
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01-31-2011, 01:53 PM #9804
What kind of workout do you guys recommend while on IF to achieved the best results possible?
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01-31-2011, 02:24 PM #9805
wow, will i need 10 pills of higher power bcaa 1000 to get to that dose? or will 1 pill be enough?
another question,
if i ingest 30g of whey protein preworkout, does it mean that i can skip my postworkout shake(training while fasted)?, i'm eating a post workout meal between 30-60mins after i finish my workout.~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, 02:41 PM #9806
thats what martin does (reverse pyramid training) with extremely low volume and high intensity. but what works for him will not necessarily work for everyone else. additionally, i can guarantee from day one he hit the weights to where he achieve his crazy strong+ultra lean status, he was not doing RPT.
regardless, his split is on leangains.com
well its not fasted training if you take even 50cals of a protein shake in. but im guessing u are doing that for the purpose of getting BCAA's in. the answer to your PWO shake is yes, u can skip the shake and go straight to your big big meal
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01-31-2011, 03:02 PM #9807
thanks man. Martin wrote that you need to ingest 10g of bcaa 5-10 mins post workout, or alternatively ingest 30g of protein.
and because he said that he recommend to take bcaa before fasted training, that means that taking 30g of protein is an alternative for the bcaa therefore its still count as fasted(from what i understand). he said that taking bcaa is better because it have less calories than 30g of protein.
btw do you have any ideas regarded to my bcaa 1000 problem(can i take only 1/2 pills or i should take 10=10g of 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, 03:12 PM #9808
Has anyone seen that new guy's results. Those are insane. Has anyone else had success like that on these boards? That is just crazy.
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01-31-2011, 03:12 PM #9809
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01-31-2011, 03:19 PM #9810
Also, i didn't see Martin's split anywhere on his site. maybe i'm looking in the wrong place
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