This is how I been doing it:
7am - 15g whey isolate w/water
(School)
~3pm - 3/4 lb of ground turkey meat on a wheat bun, 1 slice of cheese, 2 cups 1% milk
- Work out 3:15 to 4-4:45 - (intrawork out Gatorade/15g whey isolate)
4-5pm 3/4 lb ground turkey meat on a wheat bun, 2 cups 1% milk, hummice w/pretzels,
7pm - 1/4 lb 95% lean ground pork, 2 wheat mcmuffins, 2 eggs w/water (if i am hungry)
9-10pm 25g blended prot
or sometimes
7am - 15g whey isolate
school
3pm - 40-50g protein w/ 1/2 cup oats 2 cups 1% milk, banana
work out
4-5pm - 1lb ground turkey, slice of cheese, 2-4 cups 1% milk, on wheat bun
7pm - 1/4lb ground turkey mixed w/salsa in tortilla w/tapitio
9-10pm - 25g blended protein
Thoughts, comments?
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Results 10,081 to 10,105 of 10105
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02-05-2011, 09:53 AM #10081
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02-05-2011, 09:58 AM #10082
Martin is not really explicit about cheat meals, does anyone know what the policy is on this for LG?
Started LG on Monday, and I had absolutely no temptation to cheat... not even TEMPTATION, up until maybe today which is a record. I had my last cheat meal last Saturday.
Wondering if weekly is cool, bi-weekly, or even less often? Keep in mind I am high BF%.
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02-05-2011, 10:06 AM #10083
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02-05-2011, 10:08 AM #10084
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02-05-2011, 10:11 AM #10085
Been on for about 5 weeks now and just uploaded a progress pic on bodyspace this morning.
Don't know if it shows the results you are looking for, but I am very happy with my results so far.
BF has definitely decreased and muscle has definitely increased. I don't have an updated BF % (will have tomorrow) but I know it has gone down."That which doesn't kill me, makes me stronger" - Neitzsche
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02-05-2011, 10:13 AM #10086
LG is a way of eating / lifestyle. Your macros and food choices really don't change although whilst bulking I add A little low fat ice cream to make up some cals / carbs in my post workout meal just because of the volume of 175g of startchy carbs can be alot to eat at once . If u think u can handle a cheat meal go for it but if ur a high body fat and trying to cut I wouldn't recommend it right away. Just do a weekly refeed on ur heaviest workout days
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02-05-2011, 10:14 AM #10087
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02-05-2011, 10:17 AM #10088
Is anybody else using this approach to add lean mass? Also, is anyone doing this with a 3,500kCal diet?
Triple H
"You get out of it what you put into it."
Ric Flair
"It's lonely at the top."
"To be The Man, you gotta beat The Man."
"I'll never retire! Never!"
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02-05-2011, 10:18 AM #10089
U might b breaking the fast tho and not getting 100% optimal results (no idea if that amount of protein would or not just my opinion). Try drinking green tea or get bulk flavored bcaas and drink 10g of those ... Ur body might b uset to having that protein in the Morning so that's why ur hungry then.
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02-05-2011, 10:19 AM #10090
Great read. Thanks for posting!
X2!
Damn I wish I could hit all my cals/macros through whole foods. I tried a few times and failed miserably..lol. Props to you.
Calorie dense carb meal - one of my favs - egg/cheese bagel sandwich, 20oz of chocolate milk, and about 10oz of pineapple.
Could always dose up oats - add fruit, milk, a little honey, etc...
MMMMMMMMmmmmmmmmm.......
I agree with .aeterna and would just drop IF a week prior to you event. Play with carbs, sodium, water, etc.. and nail your weigh-in.
GL on your comp! Hope ya KIIIIIIIIIIIIIIIIIIIIILL IT!
Waaaat?!!!!!! You gotta hit the 4 digit calorie PWO meals. Thats when all the fun starts
Your body is gonna "el o el" at those ratios.
Read here to get an accurate estimation of your calorie/macro needs:
http://forum.bodybuilding.com/showth...hp?t=121703981
What are your current stats? Goals? Training scheme?
Entirely your decision.
If youre cutting, just make sure your cheat meal doesnt interfere with your overall weekly deficit to the point that it hinders fat loss.
If bulking, I wouldnt be as concerned.BRAINS & GAINS
Strong Mind + Strong Body = UNSTOPPABLE
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02-05-2011, 11:38 AM #10091
Well, took my body measurements today with a machine which is very close in terms of results to a DEXA scan. The last one was about 1 month and 1 week ago.
my weight went up 1lbs. negligible muscle and fat gain. that's awesome. If I wanna break down my macro nutrients, I would say they would go along the line:
35F/45C/20P
I would also assume that most days I was on a 500Kcal deficit, except for m/b 4 or 5 days where I probably was around 2,000Kcal above BMR.
Most of my meals were bought at a petrol station, not very clean food, except for adding some fruits, yogurt, and milk.
So what do we learn from this. I think we learn that protein is king. If you wanna loose weight, make protein a priority and minimize everything else.I don't need a heart which can't sustain with what the mind wants.
=========================================
Team Hyaduck Posse 201X
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02-05-2011, 01:11 PM #10092
Couple of questions for a newb to IF:
1) I'm cutting right now with a basic high protein/moderate carb/low fat diet following Layne's article on here right now eating 2900 cals a day. With IF I would just simply fast for 16 hours and eat that same 2900 cal amount in the 8 hour feed window period correct?
2) What exactly is it that makes the intermittent fasting concept work so well? What exactly goes on during these fasting and "binging" windows that is so different than a normal diet (fat loss)? I've only had a short time to read today so I may have easily skipped such an obvious question being answered in an article somewhere.
Thanks
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02-05-2011, 01:36 PM #10093
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02-05-2011, 02:09 PM #10094
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02-05-2011, 02:18 PM #10095
Damn straight on the fasted lifting and how nice it is to put back the cals at once. Mines 3000 on hypertrophy 3500 on power and 2500 on off/cardio days. So just alittle less than yours but still amazing the amount of real food in one sitting has me asking should I really be eating this much haha
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02-05-2011, 02:24 PM #10096
I asked this in the regular nutritional forum and got a few responses....
I cannot seem to find any consistent nutritional info on Top Round Beef...every site seems to say something different...
anyone eat enough top round beef that you have some nutritional info...? what do you guys use
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02-05-2011, 02:28 PM #10097
6 feet tall, 218 lbs, roughly 25-30% BF. Goal is to cut ATM long term goal is to add muscle mass to that future cut frame.
Calculated my maintenance to be about 2500, jw about the macros that I posted if they were right for LeanGains.
I am using Max-OT training for lifts, light cardio 45 min 3x/week.
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02-05-2011, 03:09 PM #10098
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02-05-2011, 03:47 PM #10099
Alright I hit it today. A good day focusing on deads and assistance lifts following, with 20 min of low intensity rowing at the end.
First meal down.
2 Whole eggs, 3/4 cup egg whites.
1/8 cup of low fat cheese
3 slices whole grain whole wheat bread
4 strips turkey bacon
1 entire sweet potato cooked in olive oil
1 1/2 scoops ON Whey with water
That was one HUGE PWO meal.The usefulness of a cup is in its emptiness.
IIFYM!!
IF!!!
OH YEAH!!
I will do today what others won't, so tomorrow I can do what others can't.
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02-05-2011, 04:34 PM #10100
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02-05-2011, 04:35 PM #10101
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02-05-2011, 04:42 PM #10102
ive lost 2lbs of fat (down 16-14% BF)
strength is STILL going up (hit 2.5x bw deadlift for the first time ever and a high full squat clean today). so my assumption is that the muscle loss has been minimal. this is on a 300-500 cal deficit diet as well.
i am having zero hunger pains. absolutely no temptation to cheat, not even random munching on **** like my old traditional cut . IF is the best lifestyle choice ive ever made...
if you're a high eating high protein diet within ur 8 hour window, i doubt u will even want to cheat...i mean think about a 1200cal PWO meal with 100g+ carbs??
im curious as to why u would only have protein be 20% of ur diet..?
1. yep ur right. how much of a deficit is 2900 cals btw?
2. what makes it work...its mentality. its knowing, i mean absolutely without fault knowing that during the 16 hour fast, zero calories are to be taken in or you are failing.
its about knowing that in the 8hr feed, that u will feel so satisfied with ur meals that u'll be thinking "am i really in a deficit for today??"
its a lifestyle, not an all out 12 week shred-it chore where u hate every day of it..
top round beef is considered the lowest cut from the cow - and understandably the least in terms of taste/ease in cooking. id recommend lean boneless chicken for a majority of ur meals...its cheap and easy to prepare
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02-05-2011, 04:42 PM #10103
Okay, couple questions... I get that you are suppose to lower your carbs, and keep protein and fat high on rest days. What exactly is 'low' for carbs on rest days, being fairly inactive...shovel the driveway. What is considered low for carbs on rest days with let's say 30-45 minutes LISS cardio? When I say 'rest days' I mean days without moving the iron. Same with protein and fat... are protein and fat staying the same as training day amounts or raising?
Training day: 255p/110f/345c
Rest day: 255p/110f/150c
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02-05-2011, 04:53 PM #10104
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02-05-2011, 05:17 PM #10105
Over 10,000 posts - please see here: http://forum.bodybuilding.com/showth...hp?t=131542323
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