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Help with Leangains macros carbs/fat on training/resting days

by (2407)
Updated about 6 hours ago
Created June 19, 2012 at 5:59 AM

Ive been VLC meat and greens only, no sugar or starch at all (<20g veggie carb/day) for 6 months now. I feel and look good, but I want more. After seeing such amazing bodies created by the leangains approach, I want to give it a try. Carbs are really gonna make me sick while I adjust, but I'm determined to see if I can do it.

Leangains basically prescribes low carb/higher fat on non training days, and high carb/low fat on training days. Can someone please help me with more specifics?

I've downloaded various leangains macro calculators: http://www.1percentedge.com/ifcalc/ http://www.fatceliac.com/calculator/macrosmen.html

But these let you choose your carb/fat split on rest/training days. Being fat adapted, I'd rather eat no carbs on rest days, and higher on training days.

Basically, whats the minimum amount of carbs I can get away with on rest days (0% ok?), and whats the maximum amount of fat I can get away with on training days?

What is possible/acceptable in the plan?

I'd really appreciate the guidance of those who know and have done it.

Thanks

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2407 · August 28, 2012 at 3:49 AM

Same intakes no matter when you lift. Personally, I find fasting AFTER the working to really suck. Before feels good, after wipes me out, BCAA or not.

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5 Answers

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2053 · June 21, 2012 at 3:26 AM

I know that you were probably looking for a more specific answer when you posted your question, but I believe that you will have to experiment. I've been using the Leangains approach for a couple of months and I'm still making adjustments.

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0 · August 27, 2012 at 2:23 PM

what about those who lift at 8 AM (with BCAA's) and fast until 2pm? Same intake of Carbs?

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2407 · August 28, 2012 at 3:49 AM

Same intakes no matter when you lift. Personally, I find fasting AFTER the working to really suck. Before feels good, after wipes me out, BCAA or not.

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270 · June 21, 2012 at 2:13 PM

As someone said above, you'll have to experiment to see what works for you. That said, and depending on your goals, you'll also probably need to keep tabs on calories as well (in addition to macro ratios). The following link helped me to think things through in the beginning and as a starting point for the metrics involved in the experimentation, hope it helps you too.

http://rippedbody.jp/2011/10/23/how-to-calculate-leangains-macros/

Keep the carbs to "clean carbs" and it should be fine from a paleo perspective - I use sweet potatoes and white rice on the "on" days only.

Cheers.

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21405 · June 21, 2012 at 12:05 PM

You don't necessarily need to eat high carb low fat on training days. Just bake 3 (assuming you lift 3x/week) big sweet potatoes on Sunday, and keep them in your fridge. Post workout, eat one.

Done.

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4111 · June 21, 2012 at 11:50 AM

You can't fear carbs with heavy lifting which leangains recommends. It fuels the lift and helps with muscle recovery. You actually do want insulin spikes after the exercise to help spur muscle growth, as I understand it.

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