Leangains and IF done right - 7 month cut/bulk

[isaidnohomoWTF]

My workouts lasted about 90 minutes or so...one of the reasons why I stopped doing that split. Was definitely effective, though. Best way to shorten it is to do less isolation exercises and focus more on the main compounds lifts.

Let the record state that I am pro-black and have never dated outside of my race.

With that being said, you should pursue modeling.

I'm on a bulk right now, I have to gain 10-12 more pounds before my cut and i'm considering doing intermittent fasting. If I ran my cut with a 10 hour feeding window instead of the 8 hour window could I get similar results?

[robvano]

what about 5am?thats the time i hit the gym until 7am

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

And no, you don't fast after your workout. You work out fasted and have a hyuuuge PWO meal, and resume eating for 8 hours. Then you go to bed with a full stomach, and fast for 16 hours (8 during you're asleep, and 8 more until your workout / pre workout meal).

OP: Awesome progress! Bench / squat / deadlift?

[Andrewk94]

do you recommend leangains for someone who's still skinny? can you still gain alot of mass on it?

[Xx7]

anyone able to bulk on IF? taking in about 3800 cals right now

[android04]

Damnit now you all have me doing research again... Leangains website I go!

[Zewski92]

why do people keep asking if its possible to bulk on leangains? for one thing this whole thread is about how the OP put on mass while losing leangains.

And besides it's not like if'ing is magic. If you eat in a surplus you'll get bigger. period. The problem (for some) is that it can be hard to eat enough in a smaller feeding window due to filling up to quick. Especially since "hard-gainers" typically don't have much of an appetite as it is. But there's no reason LG in and of itself will make it harder to bulk in anyway

[t3FFB]

I will be starting this program today. I have been reading these forums for a long time and I think I have finally found a program that fits my lifestyle. Right now I am about 6' 1" and 165 pounds. I want to slowly bulk up to about 180 or 185 pounds while staying lean and hopefully the LeanGains program can get me there, good luck to everyone else trying LeanGains!

[Mussie123]

wooooow !@#!@

[Andrewk94]

this is perfect for me since i gotta stay lean for the soccer season

definitely gonna give this a go and bulk with IF

I'm having trouble understanding one thing though, you say you fast for 16 hours and then have an 8 hour eating window, but on the leangains blog it gives an example diet of this:

AM-Setup:

Breakfast, 8-8.30 AM: 35% of total daily calorie intake
Weight training (circuit style), 9-9.30 AM
Lunch, 11-12 PM: 35%
Dinner, 4.30-5 PM: 15%
Evening snack, 8-8.30 PM: 15%

PM-Setup:

Breakfast, 8-8.30 AM: 15% of total daily calorie intake
Weight training (circuit style), 9-9.30 AM
Lunch, 11-12 PM: 15%
Dinner, 4.30-5 PM: 35%
Evening snack, 8-8.30 PM: 35%

so in both set-ups there is only 12 hours of fasting in between but you just eat less food in the morning than you would in the afternoon? (in the PM set-up) am I reading this right?

[foxracing8085]

Solid results.

[Berzinator]

this is perfect for me since i gotta stay lean for the soccer season

definitely gonna give this a go and bulk with IF

I'm having trouble understanding one thing though, you say you fast for 16 hours and then have an 8 hour eating window, but on the leangains blog it gives an example diet of this:

AM-Setup:

Breakfast, 8-8.30 AM: 35% of total daily calorie intake
Weight training (circuit style), 9-9.30 AM
Lunch, 11-12 PM: 35%
Dinner, 4.30-5 PM: 15%
Evening snack, 8-8.30 PM: 15%

PM-Setup:

Breakfast, 8-8.30 AM: 15% of total daily calorie intake
Weight training (circuit style), 9-9.30 AM
Lunch, 11-12 PM: 15%
Dinner, 4.30-5 PM: 35%
Evening snack, 8-8.30 PM: 35%

so in both set-ups there is only 12 hours of fasting in between but you just eat less food in the morning than you would in the afternoon? (in the PM set-up) am I reading this right?

Where did you get that schedule from? I've been following leangains for 3 years now and have never seen Martin post a schedule like that. The AM set-up involves supplementing with BCAAs after your workout until the eating window. The PM set-up just keeps all food in the night time and only lasts 8 hours. He's only ever posted a schedule where the actual food intake happens within 8 hours.

[Andrewk94]

Where did you get that schedule from? I've been following leangains for 3 years now and have never seen Martin post a schedule like that. The AM set-up involves supplementing with BCAAs after your workout until the eating window. The PM set-up just keeps all food in the night time and only lasts 8 hours. He's only ever posted a schedule where the actual food intake happens within 8 hours.

http://www.leangains.com/

on his blog he wrote up exactly what I copy-pasted

EDIT: don't worry I understand how it works from this guide
http://www.leangains.com/2010/04/leangains-guide.html

[wazzup105]

http://www.leangains.com/

on his blog he wrote up exactly what I copy-pasted

EDIT: don't worry I understand how it works from this guide
http://www.leangains.com/2010/04/leangains-guide.html

That's odd, I can't find what you claim he suggested. Waht I do see is:

Fasted training

Training is initiated on an empty stomach and after ingestion of 10 g BCAA or similar amino acid mixture. This "pre-workout" meal is not counted towards the feeding phase. Technically, training is not completely fasted - that would be detrimental. The pre-workout protein intake, with its stimulatory effect on protein synthesis and metabolism, is a crucial compromise to optimize results. The 8-hour feeding phase starts with the post-workout meal.

Sample setup

11.30-12 AM or 5-15 minutes pre-workout: 10 g BCAA
12-1 PM: Training
1 PM: Post-workout meal (largest meal of the day).
4 PM: Second meal.
9 PM: Last meal before the fast.

Calories and carbs are tapered down throughout the day in the example above.


Early morning fasted training

Here's a sample setup for a client that trains early in the morning and prefers the feeding phase at noon or later. Read this for details regarding this protocol.

6 AM: 5-15 minutes pre-workout: 10 g BCAA.
6-7 AM: Training.
8 AM: 10 g BCAA.
10 AM: 10 g BCAA
12-1 PM: The "real" post-workout meal (largest meal of the day). Start of the 8 hour feeding-window.
8-9 PM: Last meal before the fast.

12 hours is too short for a proper fast. 14 hours is the minimum, 16 hours is better.

[chochua]

Congratulations on your story making it to the leangains web site!

You look amazing! I tried the leangains method at some point and did not seem to be able to get significant gains. Back then I was still counting calories making sure I ate enough. I think I am ready to try this again now that I know my body better.

I would also like to support all the suggestions of being a model, you are one sexy man. Yes homo

[gingersgym]

One thing i wanted to clear up, do you eat under calls on non lift days when bulking? or stay at the same calls just drop carbs and increase fats?
thanks

[Motaba]

One thing i wanted to clear up, do you eat under calls on non lift days when bulking? or stay at the same calls just drop carbs and increase fats?
thanks

What I know is that on IF you carb up on workout days, then carb down with increase fats on non days. What I'm not sure is that when leangaining, do you keep cals at maintaince or lower on non lift days?

[yepimonfire]

I used Martin Berkhan's Leangains (www.leangains.com) method in order to slowly bulk up while virtually adding no fat to my body.

These two pictures are from July 2010 - Jan 2011. I was only in a caloric surplus from Sept-end of December. The rest of the time I was still in a deficit with intent to lose more bodyfat.

Same mirror, same lighting (pretty much).

July '10



Jan '11

holy crap dude if anything you got leaner.

[wazzup105]

holy crap dude if anything you got leaner.

Not that suprpising considering he said::

These two pictures are from July 2010 - Jan 2011. I was only in a caloric surplus from Sept-end of December. The rest of the time I was still in a deficit with intent to lose more bodyfat.

so 2 months of deficit, 4 months of surplus and that after a layof.

Plus add to that that before this transformation he used to look like this in 2008:



I mean, he's looking great, but his transformation is not in the "holy crap" range (IMO). Just proof of what you get with a smart program and some consistency.

[AntonioWright]

What I know is that on IF you carb up on workout days, then carb down with increase fats on non days. What I'm not sure is that when leangaining, do you keep cals at maintaince or lower on non lift days?

You drop 20% below your maintenance. I would also like to add, that you don't need to train fasted. Only do so if your schedule allows. If you can it fine, if not don't stress about it. Just make sure you start and complete your eating cycle within the 8 hours.

[defixon]

Not that suprpising considering he said::



so 2 months of deficit, 4 months of surplus and that after a layof.

Plus add to that that before this transformation he used to look like this in 2008:



I mean, he's looking great, but his transformation is not in the "holy crap" range (IMO). Just proof of what you get with a smart program and some consistency.

Agreed, but that's all bodybuilding is.. Consistency and proper training/diet. Anyone can achieve these results....

[PlzN0Alesana]

ITT-

impressive OP
10% constructive knowledge
90% stupid redundant frequently asked questions by people to lazy to actually do some research.


gj OP, inspiring progress

[azurejer]

ITT-

impressive OP
10% constructive knowledge
90% stupid redundant frequently asked questions by people to lazy to actually do some research.


gj OP, inspiring progress

Exactly. Mad inspiring, this is one of the brahs I want my end goal to be. Cheers

[Motaba]

You drop 20% below your maintenance. I would also like to add, that you don't need to train fasted. Only do so if your schedule allows. If you can it fine, if not don't stress about it. Just make sure you start and complete your eating cycle within the 8 hours.

Thanks for the info. Being in the military i have very strict hours.Up at 4am, at gym by 6am...then work shift from 0730-1600. I eat from 1800 to 2030, and usually in bed by 2130.

[robvano]

how would leangains work with my schedule?
get up at 4am to hit the gym at 5am-7am

[AntonioWright]

how would leangains work with my schedule?
get up at 4am to hit the gym at 5am-7am

Looks like "fasted training" would go well for you. Of course fasted would mean 10 g of BCAA/EAA or 30 g of whey. Then again, many train completely fasted and have no issues.

[AntonioWright]

One thing i wanted to clear up, do you eat under calls on non lift days when bulking? or stay at the same calls just drop carbs and increase fats?
thanks

I have thought about this as well. I am currently bulking, and I lower my calories (carb) on non lifting days.

[docbrain]

I'm in my 7th week of Leangains recomp and I can't seem to get better on my bench press. I've been stuck at the same rep/weight for 3 weeks. My diet goals are pretty on track as I hit the macros and calories about right. My other major compound moves have increased fairly steadily (although chins could be a little better) and I have gained roughly 5-7 lbs of muscle during this time. I use proper form for the bench as has been discussed by Martin and others but can't seem to do more. Any ideas on something I can focus on to increase?

[powerzgym]

Very inspiring, awesome job OP!

[Horr]

Read some of the lean gains . com
Very interesting

i lol'ed at

"14. You avoid squats and deadlift, because you think they'll give you a wide waist.
Bitch please. Yes, squats and deadlifts will put muscle on your obliques... "

[dohste]

I'm in my 7th week of Leangains recomp and I can't seem to get better on my bench press. I've been stuck at the same rep/weight for 3 weeks. My diet goals are pretty on track as I hit the macros and calories about right. My other major compound moves have increased fairly steadily (although chins could be a little better) and I have gained roughly 5-7 lbs of muscle during this time. I use proper form for the bench as has been discussed by Martin and others but can't seem to do more. Any ideas on something I can focus on to increase?

I'd be really curious to hear a response to this as well... But my guess would be that you're not eating enough.

How many kcals are you eating and what's your maintenance?

More general:
This is were the leangains approach starts getting confusing, for myself anyway. I'm using it now for a cut and it's great for that! BUT, I'm not entirely clear how it's to work for a bulk. It seems to suggest some cycling, so surplus on training days and either maintenance or a deficit on off-days. I could see how holding maintenance levels on off-days could work but don't see how you could gain if you're in a deficit for 4 out of 7 days a week.