Leangains and IF done right - 7 month cut/bulk

[kbrebel04]

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

[PNel]

wow..

im definitely going to read up on IF now

http://www.leangains.com/2010/04/leangains-guide.html

I'm 2 weeks deep and I love it

[danzink]

You've inspired me to dry the lean gains eating method this week and I have to say fasted training is awesome and the actual feeling of being full on a cut post workout is awesome (eating over 800 cals per sitting is so satisfying)....

Nice progress OP

[defixon]

Hey one really quick question. When you cut do you change up your calories on workout days and non-workout days. Or is it the same everyday. I know you eat less carbs.

When bulking, I stay in a surplus..when cutting, I stay in a deficit (except for refeed days).

MIND = blown

Once I hit 10-12% bodyfat, I'm definitely giving this a shot...

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.

Nice work.

You had a good body before it, seems as though the people with the most success are the ones that have a decent body before leangains.

Id like to see a fat person on lean gains before and after.

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)

wow..

im definitely going to read up on IF now

I'm loving it.

Mirin and also mad

Been on I.F for 2 weeks now. Leaning up better then i was eating 6 - 8 times a day.

Never going back to that mentality.

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.

[defixon]

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

If you're cutting, I would say stay in a deficit all the time (incorporate a refeed day once a week or so).

You've inspired me to dry the lean gains eating method this week and I have to say fasted training is awesome and the actual feeling of being full on a cut post workout is awesome (eating over 800 cals per sitting is so satisfying)....

Nice progress OP

Haha, that's awesome man. Glad people are trying out the fasted training sessions! I absolutely love it. Keep it up!

[Echo811]

Amazing! Still a little confused sense every thing about leangains goes against what I have always read, but may try it soon!

[Vai]

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!!

[defixon]

Amazing! Still a little confused sense every thing about leangains goes against what I have always read, but may try it soon!

Sometimes different is better

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!!

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.

[Vai]

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.

Thanks bro, yeah the coffee kills the hunger pains pretty decently, think I might go get some XTEND.

[isthatujonwayne]

Heavy deads/shrugs should be all you need to get the traps going, worked for me, they seemed to really blow up in the 405lb+ ranges.

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.

[franko man]

you definitely look amazing (srs)
mind sharing what a typical day of eating looks like? more like what you ate within the eating windows

[Mr.ProteinShake]

Lookin Ridiculously beast dude, what was your upper pec/shoulder routine? I gotta have it!

[DeltaNitro]

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!

[zQt]

That is motivational, VERY damn nice job!

[BobbyHeinz]

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?

[benwin21]

do you think that i can succeed with IF with only taking caffeine and omega 3 supplements(no bcaa)?

[EnfantTerrible]

If you're cutting, I would say stay in a deficit all the time (incorporate a refeed day once a week or so).

What does a refeed day consist of? I've started Leangains today, I'm on the two pre-workout meals protocol due to working 9-5, currently 11:43am in the UK and I am starving!

Common sense would suggest that a refeed day is just a day of calorie surplus once a week, I guess?

[derick90]

Repped!

[PrettyReckless]

Great results, excellent job! Even way more convinced of using IF now.

[blacksmith77]

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

[PrettyReckless]

Just wondering, for fasted training, is it okay to consume whey rather than BCAA pre-workout? Does that break the fast?

[blacksmith77]

Just wondering, for fasted training, is it okay to consume whey rather than BCAA pre-workout? Does that break the fast?

Yes it does break the fast. Its a fair modification , but you won't be following the protocol

[PrettyReckless]

Yes it does break the fast. Its a fair modification , but you won't be following the protocol

So it should be BCAAs pre and post workout then. When should whey protein, multivits, and fish oil be taken in? During the first post WO meal?

[blacksmith77]

So it should be BCAAs pre and post workout then. When should whey protein, multivits, and fish oil be taken in? During the first post WO meal?

Whenever you want during the fast. PWO would be fine if that is in your feeding window. Personally I like whole foods PWO

[sunatic]

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

What's good for cutting? What's ***** ?

[viennafat]

What's good for cutting? What's ***** ?

I think the **** is supposed to be shit.

And by sht he meant IF. IF is good for cutting.

[Dback21]

wow looking amazing man, gunna have to give that a read later today.

[sunatic]

I think the **** is supposed to be shit.

And by sht he meant IF. IF is good for cutting.

Haha thanks, I thought there was something that got censored or something like that.

[danzink]

Just wondering, for fasted training, is it okay to consume whey rather than BCAA pre-workout? Does that break the fast?

On the leangains site, it says whey is a suitable substitution for BCAA pre-workout, so go for it.

So it should be BCAAs pre and post workout then. When should whey protein, multivits, and fish oil be taken in? During the first post WO meal?

Multis and fish oil can be taken at the start of the day, if you read leangains.com it says it takes alot more than pills and trace foods to break the fast.

Whey should be taken after WO.

[defixon]

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!

Thanks! I did not follow the reverse pyramid training, but I am going to look more into it for my bulk.

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?

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.

What does a refeed day consist of? I've started Leangains today, I'm on the two pre-workout meals protocol due to working 9-5, currently 11:43am in the UK and I am starving!

Common sense would suggest that a refeed day is just a day of calorie surplus once a week, I guess?

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.

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

Good to hear man! Looking awesome in your avi.

Just wondering, for fasted training, is it okay to consume whey rather than BCAA pre-workout? Does that break the fast?

I took 2 scoops of whey for my "fasted" training sessions since I hate to waste money on supplements.