Hey guys my stats are : 74 kilos 176 cm and im trying the leangains approach, my macros are :
Im asking for help caus ei seen many threads saying u should go higher calorie on train days and im confused. what would you change?
Thread: Leangains IF for fat loss help
01-29-2013, 04:40 PM #1
Leangains IF for fat loss help
01-29-2013, 05:50 PM #2
01-29-2013, 06:11 PM #3
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If there is any point at all to cycling fat vs carbs in leangains, it has to do with keeping fat reasonably low on training days if you're in a calorie surplus on those days. That does make some sense. High fat and an acute calorie surplus do not go well together.
So the idea is to keep it low on training (surplus) days and jack it up on deficit days when total fat intake is irrelevant, just to help meet min fat goals.
If your'e in a deficit every day it's not worth considering to my mind. At that point (if anything) you may want higher carbs on training days, if preworkout carbs help fuel workouts for you (jury is out on that one too though as far as I'm concerned).
01-29-2013, 08:13 PM #4
01-30-2013, 03:28 AM #5
01-30-2013, 05:43 AM #6
01-30-2013, 05:48 AM #7
Alan aragon had an interesting talk about the carb intake on training days will vary from person to person. but what he did say is.
if you train in the morning, the previous day should be your carb day.
if you train in the evening, have that as your carb day.
just so it can be processed and your glycogen stores can be filled for lifting(of course it isnt fully replenished but good enough for what you need)
01-30-2013, 06:05 AM #8
"The hardship of the exercises is intended less to strengthen the back than to toughen the mind. The Spartans say that any army may win while it still has it's legs under it; the real test comes when all strength has fled and the men must produce victory on will alone." (Pressfield,1998, p.78)
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01-30-2013, 06:08 AM #9
01-30-2013, 06:12 AM #10
01-30-2013, 06:15 AM #11
01-30-2013, 06:16 AM #12
However, IF and/or Meal timing can play a massive role in dietary compliance (either way) and therefore can have a massive effect on fat loss.
01-30-2013, 07:25 AM #13
01-30-2013, 07:41 AM #14
01-30-2013, 08:16 AM #15
This is the situation where people are confusing other people.
Meal timing, IF, frequency, keto, etc. is irrelevant for fat loss.
It is all about deficit.
but for dieting people will always go a route they prefer. Some people do like the small meals, some people like big meals, some people like to follow the rules of certain programs or structures because it is easier for them to diet according to those specifications.
01-30-2013, 08:44 AM #16
Here is the deal with IF. IF is simply alternating patterns of eating and not eating. No more, no less. It can be 16/8, it can be every other day fasting, it and be fasting once or twice per week or any combination or variation you can dream up. That's it.
Leangains is an IF system popularized by Martin Berkhan that uses the 16/8 pattern with calorie and macro cycling. The whole point of this approach is/was to recomp very lean people or add mass while minimizing fat gains (by lean - think 10-12% BF). Th macro and calorie cycling was part of his approach.
A bunch of people jumped on the bandwagon and created an IF cult-like approach around this system and use if for everything, regardless of the current body composition levels and/or goals.
So you can cycle your macros and calories if you want. But understand why you are doing it, and realize that there is no benefit beyond personal preference. Don't do it (or IF for that matter) because you think that any intrinsic physiological advantage or it "must be done".
01-30-2013, 08:56 AM #17
You have to try what best suits you.
If you over complicate things in the start by playing about with macros and calories then this is when things mess up.
Eat same macros and calories for one week and see what happens. Then adjust one variable at a time in a week.
If eating 6 times a day works then do that. Main goal is losing weight, so why not be in a deficit every day. Lose the weight then maintain.
Life is about choice and what suits your body.
For me IF works, eating like a rabbit 6 times a day
IF by itself won't work. If you eat crap, be it for 8 or 16 hours you will put on weight.
01-30-2013, 11:10 AM #18
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I am just trying to get a grasp on the IF schedule. I read the Leangains page and from what I read in this and other posts, I should only fast 2~3 times per week. What I think I have overlooked was; do I fast on workout days or on off days.
Currently I lift on Monday, Wednesday, & Friday with burst training directly after the workout. Can someone chime in and clearify this for me?
01-30-2013, 11:15 AM #19
01-30-2013, 11:21 AM #20
01-30-2013, 01:30 PM #21
Whether or not this works, or how well it works if it does - I have no idea. This is theory behind the leangains calorie and carb cycling though. What I can say is that Martin stopped doing that with his clients and started doing low fat all the time, and cycles carbs and protein now - with protein being extremely high on some days. IMHO - if he backed away from the carb/fat cycling stuff, I'm guessing it's not all it's cracked up to be
01-31-2013, 01:40 PM #22
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