Is there a resident LEANGAINS/IF expert here who answers questions?

[John1234567]

Need some help setting Calorie Totals and Macro Compositions. Berkhan is impossible to get in touch with, but I read on his site that there might still be some knowledgeable proteges of his hanging around here and helping ppl like me out?

Questions:

1) Recommended protein totals? - - I was going to go with 1.5g/lb bw for training and rest days.

2) Recommended calorie totals - for bulking, cutting and recomp/maintenance? - - I'm bulking right now, was going to go with 1.4xTDEE for training days and 0.9 for rest days.

3) Recommended macro splits - for bulking, cutting and recomp/maintenance? - - I was going to go with about 50g Carbs on rest days and 250-300g on training days (I don't respond well to carbs).


Thanks a ton in advance for any help, or for putting me in touch with the person/people to ask!

Best,

John

[cumminslifter]

set fat to .4g/lb and protein to .8g/lb. fill remainder of cals in with what you please. your only mind fawking yourself cycling macros daily

[John1234567]

Need some help setting Calorie Totals and Macro Compositions. Berkhan is impossible to get in touch with, but I read on his site that there might still be some knowledgeable proteges of his hanging around here and helping ppl like me out?

Questions:

1) Recommended protein totals? - - I was going to go with 1.5g/lb bw for training and rest days.

2) Recommended calorie totals - for bulking, cutting and recomp/maintenance? - - I'm bulking right now, was going to go with 1.4xTDEE for training days and 0.9 for rest days.

3) Recommended macro splits - for bulking, cutting and recomp/maintenance? - - I was going to go with about 50g Carbs on rest days and 250-300g on training days (I don't respond well to carbs).


Thanks a ton in advance for any help, or for putting me in touch with the person/people to ask!

Best,

John

Anyone?

[sdunn96]

Need some help setting Calorie Totals and Macro Compositions. Berkhan is impossible to get in touch with, but I read on his site that there might still be some knowledgeable proteges of his hanging around here and helping ppl like me out?

Questions:

1) Recommended protein totals? - - I was going to go with 1.5g/lb bw for training and rest days.

2) Recommended calorie totals - for bulking, cutting and recomp/maintenance? - - I'm bulking right now, was going to go with 1.4xTDEE for training days and 0.9 for rest days.

3) Recommended macro splits - for bulking, cutting and recomp/maintenance? - - I was going to go with about 50g Carbs on rest days and 250-300g on training days (I don't respond well to carbs).


Thanks a ton in advance for any help, or for putting me in touch with the person/people to ask!

Best,

John

I do Leangains, and for my numbers, I use this site:
sareyko.net/leancalc/

And I will tweak the numbers I come up with from there based on what I am seeing.

I may cycle off LG for the winter, so I can try to put on some weight.....as it is a bit hard for me to get in the calories I need in my feed window.

[John1234567]

I do Leangains, and for my numbers, I use this site:
sareyko.net/leancalc/

And I will tweak the numbers I come up with from there based on what I am seeing.

I may cycle off LG for the winter, so I can try to put on some weight.....as it is a bit hard for me to get in the calories I need in my feed window.

Thanks. I've seen that site. There's quite a bit of variance to the calculations. I was really hoping to talk someone that may have spoken to Martin himself about things (or spoken to someone who has spoken to someone etc.). Heard there might be such ppl here.

[sdunn96]

Not I, sorry.

Mostly I would say try some numbers, and work with them for a few weeks and see where you are at.....tweak as needed from there.

[DavidUnderhand]

1) Recommended protein totals? - - I was going to go with 1.5g/lb bw for training and rest days.

2) Recommended calorie totals - for bulking, cutting and recomp/maintenance? - - I'm bulking right now, was going to go with 1.4xTDEE for training days and 0.9 for rest days.

3) Recommended macro splits - for bulking, cutting and recomp/maintenance? - - I was going to go with about 50g Carbs on rest days and 250-300g on training days (I don't respond well to carbs).

I've been doing IF for a year now, started off with leangains but sort of went my own route after a little. By no means am I an expert, nor have I spoken to Martin. In my experience +30/-10 works pretty well for a bulk, the inverse for a cut. If you aren't in a hurry switch that 30 to a 20 and the results will be superior. The other poster is correct, feel free to do it but don't pay focus too much attention on cycling macros, its definitely not worth worrying about. Total calories>Macro Composition>Macro Cycling. Live by that and keep pushing your strength.

[jimsmith9999]

Martin would do high protein on all days, lower than recommended around here fats on all days, and high carbs on training days, and low carbs on off days (like 100 grams). He cycles all three macros to some degree.

He has his clients eating stuff like meat and potatoes on the on days (like a few pounds of meat and a few pounds of potatoes), and eating a ton of veggies on off days (think of getting all your 100 or so grams of carbs from stuff like broccoli).

All of this, especially the high protein is based around satiety during dieting. That's why he doesn't want people drinking protein shakes - it does nothing to fill you up.

Personally, I don;t think any of the carb or calorie cycling is needed. I've done it, and I've done straight macros and calories across all days. Made no difference.