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  1. #1
    Registered User ReeceL96's Avatar
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    Leangains macros seem really high

    I'm looking at trying leangains for the rest of my cut only thing is it says to eat over 3000 calories on training days when I'm currently only on 1900 everyday. Surely I'll gain weight again? Anyone with experience please help?!
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  2. #2
    Registered User shawn52983's Avatar
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    Its to try and maintain muscle mass, especially on training days. At 1900 you will surely be losing mass (along with fat so really its a personal choice of how much muscle you want to retain against how fast you want to lose all the excess fat).
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  3. #3
    Registered User ReeceL96's Avatar
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    Originally Posted by shawn52983 View Post
    Its to try and maintain muscle mass, especially on training days. At 1900 you will surely be losing mass (along with fat so really its a personal choice of how much muscle you want to retain against how fast you want to lose all the excess fat).
    Yeah I guessed that had something to do with it, I'm just worried that ramping my calories right back up will cause a gain in fat:/
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  4. #4
    Lack of iron &or sleeping SuffolkPunch's Avatar
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    There is no one size fits all - ignore anything that says there is. Leangains is not magic, it's just a meal timing protocol which can help some people with appetite control. The big calorie swings day by day are totally unneccessary. If you read what Berkhan wrote about it, he doesn't put numbers to it very often and is really only adding some carbs to days when you workout to compensate for the calories burned. The numbers you see are probably just invented by some over enthusiastic IF fan.
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  5. #5
    Registered User shawn52983's Avatar
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    Originally Posted by SuffolkPunch View Post
    There is no one size fits all - ignore anything that says there is. Leangains is not magic, it's just a meal timing protocol which can help some people with appetite control. The big calorie swings day by day are totally unneccessary. If you read what Berkhan wrote about it, he doesn't put numbers to it very often and is really only adding some carbs to days when you workout to compensate for the calories burned. The numbers you see are probably just invented by some over enthusiastic IF fan.
    I agree. Ive never been a fan of large calorie hikes and dips. Find your actual macros that you need to gain muscle mass and stick to it until you hit your goal. Then find the macros you need to lose the excess fat while maintaining max amount of muscle and stick to that until you hit your next goal. Bulk/cut cycling is really the best method for pure muscle building purposes. Now if you are training for a sport thats a whole different ballgame.
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  6. #6
    Registered User ReeceL96's Avatar
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    Originally Posted by shawn52983 View Post
    I agree. Ive never been a fan of large calorie hikes and dips. Find your actual macros that you need to gain muscle mass and stick to it until you hit your goal. Then find the macros you need to lose the excess fat while maintaining max amount of muscle and stick to that until you hit your next goal. Bulk/cut cycling is really the best method for pure muscle building purposes. Now if you are training for a sport thats a whole different ballgame.
    rippedbody.jp/2011/10/23/how-to-calculate-leangains-macros/
    This is the site I found the macro calculator on. I see what you mean about Berkhan never really stating numbers and that's what confused me because I have no idea where to start
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  7. #7
    Lack of iron &or sleeping SuffolkPunch's Avatar
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    Originally Posted by ReeceL96 View Post
    rippedbody.jp/2011/10/23/how-to-calculate-leangains-macros/
    This is the site I found the macro calculator on. I see what you mean about Berkhan never really stating numbers and that's what confused me because I have no idea where to start
    Use the macro calculation sticky threads in the nutrition forum. It's actually a lot more flexible than many people realise - you just set a calorie target which can be the same everyday (at least don't do massive swings) and minimum levels for protein and fat grams - these minimums don't account for that many calories so you are free to add any foods containing any combination of pro/fat/carb to make up the remainder of your total calories.

    IF is just a meal timing protocol. The benefit is that once entrained, you are not hungry for 16 hours of the day and don't even need to think about food. Then you get to eat satisfying meals in the 8 hour period. It's only of use for cutting IMO. I would say (cf. Layne Norton) that it's not optimal for mass gain - but the simple modification for mass gain is to take a shake first thing in the morning with 30g of protein in it. That way you get to keep the basic IF meal pattern entrained.
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