I've been on leangains for about 2 months. So far very pleased with the results but I want to try and dial in my macros.
I was wondering what meals you eat in the 8 hour window that aren't PW? What meals do you eat on your off days? And what type of macros (carbs, protein) are your non-PWO meals and off day meals?
Thanks!
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01-22-2011, 01:12 PM #61
Question on non PWO meals and macros
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01-22-2011, 05:43 PM #62
Honestly, nothing out of the ordinary. I lower my carbs on non-lift days and that's about it. A typical day will be something like this.
4PM: 7eggs, some ham, Cottage cheese, and a packet or two of oatmeal
8PM(Post workout): 50 Gram Protein shake (mix agave nectar in it for a low GI sugar), some chicken/fish/steak, rice/couscous/Quinoa (sh*t is a superfood), and a random veggy.
12AM: cottage cheese, fruit, tuna mixed into veggies (and whatever else to snack on).6'1" 215lbs 7% bf
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www.********.com/dalbzfitness
www.dalbzfitness.com
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01-22-2011, 09:58 PM #63
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01-22-2011, 10:33 PM #64
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01-23-2011, 12:33 AM #65
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01-23-2011, 03:55 AM #66
Its on page 2.
Heres my schedule:
Monday: Upper Body
Tuesday: Abs and Cardio
Wednesday : Upper body
Thursday: Lower body (I hit them hard, and usually refeed on this day)
Friday: Abs and cardio
Saturday; Upper body
Sunday: Cardio
I don't follow this to a T, since I just do my upper body pretty much every other day.. but that's typically my week goes.6'1" 215lbs 7% bf
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www.********.com/dalbzfitness
www.dalbzfitness.com
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01-23-2011, 04:15 AM #67
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01-23-2011, 07:11 AM #68
Id like to know the answer to this question aswell. If you want to, could you give details on the macronutritions %? Like
Working out day: 3000kcals and for each meal, protain 35%/carbs 55%/fats 10%
meal 1 - 750 kcals
meal 2 - 1250 kcals
meal 3 - 1000 kcals
Non working out day: 2000 kcals
meal 1
meal 2
meal 3
And also, how much protain per lb do you prefer when cutting/bulking on working out days/non working out days? Thanks in advance.
In any case, great transformation.Last edited by Guizmo0; 01-23-2011 at 07:17 AM.
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01-23-2011, 08:59 AM #69
- Join Date: Sep 2009
- Location: Kentucky, United States
- Age: 33
- Posts: 5,451
- Rep Power: 5978
Been IF'ing for almost exactly one year now (one year in 6 days).
Absolutely freaking love it. In fact I've modified it a bit for 18-20 hour fasts since its more natural. Will easily live this way forever. Strong progress. You're entire upper body blew up, especially those beast arms.
Leg pics?
Also no homo but x3, become a model , make bank. infinite poon.
Send your progress pics to berkhan, i can give you his email if you want. He may put you up on his website ( then show to potential bosses = get hired as model)
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01-23-2011, 10:27 AM #70
- Join Date: Jul 2006
- Location: Waterloo, Ontario, Canada
- Age: 47
- Posts: 17
- Rep Power: 0
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01-23-2011, 10:53 AM #71
Great progress! keep it up man! hard work will always pay off in the end, very well done!
"Pain is temporary, Pride is forever"
"Nothing Worth having EVER comes easy"
Its never to late to become what you have always wanted.
Everything you do, every single decision? you make, either takes you a step closer or a step further away from your goal.
Cutting for the my first show, Dayton Tri-State Natural Bodybuilding Championship
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01-23-2011, 11:17 AM #72
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01-23-2011, 11:23 AM #73
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01-23-2011, 11:27 AM #74
Everything you need to know is on www.leangains.com, and I'm pretty sure he won't personally build you a diet unless you're taking him as a consultant for hard cash. Even then, I think he doesn't take any new clients atm.
(but it's a pretty simple approach anyway, and you can piece together everything yourself, and if any questions arise: http://forum.bodybuilding.com/showthread.php?t=3587831 we're glad to help you out)
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01-23-2011, 12:25 PM #75
I feel the same way man! I could never see myself going back to a "regular" diet. I'll get some leg pics for ya guys, they're nothing special but I do work them pretty hard.
Shoot me a PM with his email, I'll send him the results once I'm done with my cut since he's all about being shredded . I'm going to get some professional photos done after my cut as well, so we'll see what happens. Thanks for the advice bud!
For sure! Thanks, brah!
notsureifsrs. natural, of course.6'1" 215lbs 7% bf
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www.********.com/dalbzfitness
www.dalbzfitness.com
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01-23-2011, 12:32 PM #76
I'm really not one to count calories, that's kind of why I switched to LeanGains. I don't really want to obsess over my diet and macro's. I personally do not think it's important for progress, just have an estimate and that's usually good enough. When bulking or eating a surplus on lift days, I just pack food down...I would be very surprised if I wasn't in a surplus..so I don't really worry about it.
When in a cut, I eat the same exact foods I would eat in a bulk, but I just lower my carbs a good amount. I assume if I drop around 200 grams of carbs (going from 350 to 150grams) a day in my diet, that's like 4000 calories in a week...and so far these basic guesstimates have worked just fine.
The day I start plateauing on my stregnth and/or fat loss is the day I will start counting calories and macros.6'1" 215lbs 7% bf
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www.********.com/dalbzfitness
www.dalbzfitness.com
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01-23-2011, 12:37 PM #77
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01-23-2011, 12:52 PM #78
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01-23-2011, 12:54 PM #79
Great job man! Lookin bigger and leaner! You look great!
Always Penn State Proud!
"A well built physique is a status symbol. It reflects you worked hard for it, no money can buy it. You cannot borrow it, you cannot inherit it, you cannot steal it. You cannot hold onto it without constant work. It shows discipline, it shows self respect, it shows patience, work ethic and passion. That is why I do what I do."
― Arnold Schwarzenegger
19" Arm Crew
Chasing that natty pro card!
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01-23-2011, 01:01 PM #80
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01-23-2011, 03:40 PM #81
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01-23-2011, 04:04 PM #82
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01-23-2011, 04:55 PM #83
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01-23-2011, 05:06 PM #84
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01-23-2011, 05:17 PM #85
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01-24-2011, 04:14 AM #86
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01-24-2011, 06:04 AM #87
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01-24-2011, 06:35 AM #88
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01-24-2011, 06:56 AM #89
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01-24-2011, 06:58 AM #90
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