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02-13-2012, 08:08 AM #7741
- Join Date: Apr 2011
- Location: United Kingdom (Great Britain)
- Age: 59
- Posts: 1,818
- Rep Power: 3226
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02-13-2012, 09:02 AM #7742
- Join Date: Nov 2010
- Location: Clio, Michigan, United States
- Age: 34
- Posts: 635
- Rep Power: 263
you want science and studies? f**k you. Ive got scars and blood and vomit.
IF/IIFYM log to 5%
http://forum.bodybuilding.com/showthread.php?t=150675143&p=1000750253#post1000750253
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02-13-2012, 09:24 AM #7743
I've been following this for a few days.
Is there really a need to mess with potassium/sodium/water weight issues unless your about to do a show? Won't water weight take care of itself if you just take a nice steady intake of water? I don't think many of us here are in that kind of shape.
I'm not a medical expert (not a medical anything), but don't you have to be careful with potassium because it isn't water soluble? I thought since you don't excrete the excess you should be careful supplementing. I guess I'm with GreatestEver, because I don't quite understand this.Jan 2010: 210 lbs
Dec 2010: 145lbs
Feb 2011 - July 2011: Rotator Cuff Injury
July 2011: Back to weights
Current Goal: Build some strength
Just eat less? Who knew it was so easy to NOT be fat?
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02-13-2012, 10:21 AM #7744
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02-13-2012, 10:23 AM #7745
It's not about messing around, it's about learning about how the human body works.
Also, read this:
Potassium is secreted twice and reabsorbed three times before the urine reaches the collecting tubules.[64] At that point, it usually has about the same potassium concentration as plasma. At the end of the processing, potassium is secreted one more time if the serum levels are too high.Potassium salts such as potassium chloride may be dissolved in waterLast edited by Ristretto; 02-13-2012 at 10:36 AM.
Low volume with LeanGains
http://forum.bodybuilding.com/showthread.php?t=133020083
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02-13-2012, 11:37 AM #7746
I haven't eaten breakfast and lunch since August. If I were to suddenly stop doing IF and starting eating breakfast, lunch etc in one day, will it shock my body or it okay?
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02-13-2012, 05:16 PM #7747
IF & Green Tea
hey guys, just wanna start off by sayin I had my first day of IF and I got to say I really Like it. Upon reaching the 12-14 hour mark I actually started to feel more concentrated furthermore, I took 10g bcaa before doing a shoulder workout and the mind to muscle was amazing. Definatly going to see were this takes me.
Im just wondering how green tea effects the fasted state. My preliminary thoughs is they would act like kind of a fat burner and I was thinking of drinking it while fasted, didn't see any answers in the search.
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02-13-2012, 05:22 PM #7748
IF vs Meal Timing Myth
Why is it that IF is becoming so popular when so many studies show that meal timing doesn't matter? I've read that GH increases in the fasted state among other things. If this is true, wouldn't that mean that meal timing DOES matter? Just a little confused on the topic. I am going to switch to IF starting tonight and see how it makes me feel over the next few weeks. some people say that it helps with energy levels throughout the day, plus im sick of taking excessive food breaks at work to eat every 3 hours...
thoughts?? reasoning behind IF legit??
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02-13-2012, 06:02 PM #7749
- Join Date: Aug 2008
- Location: Hamilton, Ontario, Canada
- Age: 34
- Posts: 248
- Rep Power: 0
I drink green tea all the time fasted. It's great, even find sometimes it helps as an appetite suppressant when hungry.
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02-13-2012, 08:25 PM #7750
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02-13-2012, 09:40 PM #7751
read some of the articles on the leangain's site. there's plenty of benefits documented by various studies.
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02-14-2012, 03:00 AM #7752
Hey guys. Im trying to reach 80kg by summer 2013. Currently Im 73 kg, have 1 kg of fat that has to go but most important for me is to add 8-9 kg of muscle mass. Is this possible over 17 months?
My routine is roughly training weights 3 times a week and cardio 2 times(swimming and biking, need to have good cardio for my job). Been using the 5x5 program lately, think it works good.
When comes to eating I cant count calories. I work in a restaurant 6 days a week, and most of my eating is done there. We have a lot of great food, I get to eat spare fish and meat, lean and delicious, from 100 to 400 g a night. We also have good staff food, which is my main meal where I can eat a lot! I also eat some tuna late night after coming home if I need some xtra proteins.
Been eating high-carb on WO-days and high-fat on non-WO-days. Any tips on how to gain all the muscles I want to? Dont want to get to fat either( eating 4-5 000 cal a day is not a problem for me, so I have to say stop)...
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02-14-2012, 06:54 AM #7753
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02-14-2012, 11:26 PM #7754
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02-15-2012, 02:33 AM #7755
- Join Date: Apr 2011
- Location: United Kingdom (Great Britain)
- Age: 59
- Posts: 1,818
- Rep Power: 3226
im gonna try and get my act together and get a bit more disciplined now, after a period of enjoying eating whatever and whenever i wanted. i enjoyed it most when i trained fasted, with bcaa 10 mins before w/o. i can still do that at home, but at work now we've been told we cant workout before 4pm. i can keep my 8hr window from 12 noon til 8 say, but in your opinion(s), is it worth bothering with the fasted/ bcaa route if i cant do it all the time? or would you say even if i just do that half the time its still better than none?
thanks
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02-15-2012, 03:22 AM #7756
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02-15-2012, 04:32 AM #7757
ive been on I.F. for the past 24 months but lately i am finding that im feeling hungrier during my fast ,would could cause this ?
my eating window is usually 3 pm - 9 pm , with most of my calories after 7 pm ,
i eat mainly red meat and alot of peanut butter as im addict to it apart that this should be very filling
also during the fast to keep my hunger at bay i take about 4 black coffee and 3 ltrs of water
can i do something else to help during the fasted perioddrinu
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02-15-2012, 11:17 AM #7758
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02-15-2012, 11:29 AM #7759Founder of MMDELAD
"Micros Matter Dont Eat Like A Dumba**" (hydrogenated oils, shortening, mono and di-glycerides don't fit in my macros)
Does Not Count Macros Crew
"Think in terms of limits and the result is limitation
Think in terms of progress and the result is progression"
my day:http://forum.bodybuilding.com/showthread.php?t=156294333
Training Philosophy to be strong: 1. Pick Weights up off the ground 2. Squat them 3. Push them over your head
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02-15-2012, 12:00 PM #7760
- Join Date: Apr 2011
- Location: United Kingdom (Great Britain)
- Age: 59
- Posts: 1,818
- Rep Power: 3226
thanks. ive read through LG and know martin advocates them, and that theyre to combat catabolism, but i dont understand what harm can honestly be done in the 1 hr workout period, so long as food is consumed right afterwards. i worked out today fasted, no bcaa's and felt fine, few tummy rumbles, but i just prefer training this way.
hope im right anyway, as theyre expensive :-)
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02-15-2012, 10:42 PM #7761
Yes i eat load of veg, cabbage , broccoli, spinach ,green beans, cauliflower , i love them but even if these are full of fibre they don't fill me up , i can eat up to a kg of veg a day
drinu
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02-15-2012, 11:55 PM #7762Founder of MMDELAD
"Micros Matter Dont Eat Like A Dumba**" (hydrogenated oils, shortening, mono and di-glycerides don't fit in my macros)
Does Not Count Macros Crew
"Think in terms of limits and the result is limitation
Think in terms of progress and the result is progression"
my day:http://forum.bodybuilding.com/showthread.php?t=156294333
Training Philosophy to be strong: 1. Pick Weights up off the ground 2. Squat them 3. Push them over your head
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02-16-2012, 12:21 AM #7763
No im not cutting i weigh 172 lb and am eating in the 2500 - 3000 calorie range at the moment even if i want i can't cut as am too hungry , could it be the cold ??
what can i take apart from black coffee during the fasted period ?drinu
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02-16-2012, 12:23 AM #7764Founder of MMDELAD
"Micros Matter Dont Eat Like A Dumba**" (hydrogenated oils, shortening, mono and di-glycerides don't fit in my macros)
Does Not Count Macros Crew
"Think in terms of limits and the result is limitation
Think in terms of progress and the result is progression"
my day:http://forum.bodybuilding.com/showthread.php?t=156294333
Training Philosophy to be strong: 1. Pick Weights up off the ground 2. Squat them 3. Push them over your head
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02-16-2012, 04:46 AM #7765
So, I'm about to start leangains. I pieced together macros from the information I could find and I'm wondering what you guys think about them. (any advice for training program?) I decided to do a recompisition. (if you disagree with this decision, let me know)
A little bit about me: I'm 5'7", 130, +-12% bodyfat, 15 years old, lifting for about a year but never really worked at it or had some sort of real routine. Hopefully I'll be able to actually get into good shape instead of wasting my time with a good program and leangains.
1820 (rest day)
180 g protein (690)
100 g fat (900)
55 g carbs (230)
2730 (training day)
180 g protein (690)
50 g fat (450)
390 carbs (1560)
So, are these decent enough macros?Last edited by c3rndahse; 02-16-2012 at 11:24 AM.
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02-16-2012, 01:29 PM #7766
- Join Date: Aug 2008
- Location: Hamilton, Ontario, Canada
- Age: 34
- Posts: 248
- Rep Power: 0
With your youth and your already low bodyfat percentage, why not eat above maintenance every day and get huge? You'll appreciate it when you are a couple years down the road.
If you haven't been doing barbell exercises in your first year of training, look up the Starting Strength program. It's awesome. Seems like a small amount of work, but you get huge gains out of it.
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02-16-2012, 01:34 PM #7767
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02-16-2012, 01:42 PM #7768
I need a little guidance on this since I'm new to the approach of IF. I am trying to get sub 10% body fat, currently sitting at 10-11% at 190-193lb
I use reverse pyramid training principles to an extent. Anyway, my maintenance is 2600 calories, so my plan is
non workout days 2100 with 260/130/60 P/C/F macros
workout days 2600 with 260/290/45 P/C/F macros
On workout days, only 10g of BCAA pre workout and then 10 minutes of LISS cardio post workout followed by my first meal of the day
On non workout days, I'll do 10-15 minutes of LISS cardio while fasted on stims to help fat loss and increase catecholamines, then after I break the fast at some point do my cardio speed/agility and calisthenics (sport specific, I play football and basketball)
I eat from 1-3pm to 9-11pm.
Ultimately I'd long term like to be at 215-225 sub 10% and extremely strong, but for now I feel before my next clean bulk I need to get very lean since I have never actually been under 10% my entire life.
Does this look like a sensible approach?
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02-16-2012, 04:15 PM #7769
- Join Date: Aug 2008
- Location: Hamilton, Ontario, Canada
- Age: 34
- Posts: 248
- Rep Power: 0
It's your choice in the end, but if I were in your situation I'd just edit your macros and go for more of a bulk. You're still growing, and have a lot of potential to start putting on muscle. Leangains is just a method of ingesting your daily calories, its preference as to how you choose to set up your nutrition.
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02-16-2012, 05:26 PM #7770
I was reading up on Starting Strength and it seems like Rippetoe has his own ideas about nutrition, which aren't very in line with leangains. His goal seems to be to add strength, without any care on any fat accumulation. He advises to eat quite a lot more calories than a leangains bulking diet as well as more meals a day. Do you think I could still do SS while eating like this? I could always just eat Rippetoe's style, though the fat gain is obviously unappealing.
By the way, what do you think would be some good macros I could use for a leangains bulk?
repped ya
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