Leangains

Leangains

Leangains Questions

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by 1523 · about 12 hours ago

I came from the LeanGains camp where you probably shouldn't be consuming anything above 10 or 15 calories during your fasting period. I've noticed a lot of people talk about using coffee, or coffee with MCT oil or butter, until they "break" their... (more)

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foreveryoung 0 · December 31, 2012 at 4:50 PM

I agree. I believe the real benefits of fasting come from the autophagy process. When you consume pure fat, even though it does not illicit an insulin response, it still provides useable exogeneous energy for your body, so it doesn't have to tap... (more)

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by 1523 · about 12 hours ago

Let me just throw a quick disclaimer that this is really directed at people who are following, or at least familiar with, the actual LeanGains protocol not LeanGains "style" IFing which I did for a long time. I mean actually carb/calorie cycling... (more)

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Wisper 0 · November 21, 2012 at 8:20 PM

Fruit, sweet potatoes and white rice, depending on your paleo strictness. I did a n=1 experiment with fat cycling: I had no difference in body fat loss rate between 20g and 80g of fat per training day. So I don't cycle my fat anymore - or more... (more)

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by 1523 · about 12 hours ago

I've been following a leangains IF window of 16/8 for two months now without any changes to diet (kept it paleo I'd say around 90% of the time, given what I probably ate a couple times going out for dinner). Recently, I've been trying to at least... (more)

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Seamaster 0 · April 19, 2012 at 9:10 AM

I've been doing 23/1 IF for three months and lost 20lb. I eat one paleo meal per day. I'm male, and started out at 237lb with a goal weight of <210lb. Working great for me. YMMV.

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by 0 · about 12 hours ago

I have been eating paleo for the past year and a half and have traditionally been a very lean / skinny guy. I have always had a hard time putting on weight, even in the days before paleo when I would carb and protein load to gain muscle mass.... (more)

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Myth 0 · August 07, 2014 at 6:14 AM

Allow me to be your harsh dose of reality.1.) You are obsessing. Obsession causes stress. Stress causes a myriad of issues that affect everything in your body including weight. Obsession is unhealthy. 2.) Your BF% scale is disgustingly inaccurate.... (more)

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by 181 · about 13 hours ago

I've been paleo for a year. I lift weights for aesthetics and strength and want to stay lean all year round' while making good size/strength gains. I eat a lot of meat, and a lot of vegetables. I eat 4 meals a day, mainly consisting of about 200... (more)

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Albert83BCN 0 · July 09, 2013 at 9:06 AM

You won't probably find the perfect answer to your question because this depends a lot on your school of thought, some like Phinney & Volek, Peter Attia and many others think that the glycogen repletion need from carbs is a myth and that you... (more)

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by 161 · about 13 hours ago

I know that IF is all over the place but I was trying to find resources and articles on what I am proposing. It's summer and I am trying to lean out a bit for a vacation I have coming up :) I have done this for a week so far with seemingly... (more)

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Mash 0 · July 08, 2013 at 3:57 PM

A couple of things, not criticisms just points of interest. Careful you don't go too low on calories over the whole week. By that I mean if you are doing a 6-hour feeding window, get your day's calories plus workout calories in that window. If... (more)

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by 30 · about 13 hours ago

Hi there, I have been doing Leangains for roughly a month now by slowly implementing it. My questions are: I can't seem to find many female success stories? Are there any women out there with success on Leangains? If so how long did it take and... (more)

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BobK 0 · June 30, 2013 at 6:26 PM

Check this out, lots of female dialogue about Leangains. http://www.myfitnesspal.com/topics/show/597083-women-doing-leangains I'm not sure I'm fan of IF for women, the information I've read gives mixed indications. I know IF works for me...it's... (more)

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by 80 · about 13 hours ago

I was hoping you guys could share some collective knowledge regarding women and IF. My wife and I have started the program. We're about a month in, with mixed to little results. Our goal is a cut. She does 2-3 crossfit style workouts per week,... (more)

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by 0 · about 13 hours ago

Hi I've been paleo for a couple of years now, mainly for medical reasons and I've been toying with If for a while now too, but I'm ready to start sticking to strict macros. Will there be an adjustment period that I need to see through before I... (more)

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Pat_13 0 · April 28, 2013 at 12:46 PM

DO NOT IF. The last thing you want to do with irregular sleep and cortisol patterns is add more stress (fasting) to the mix. There will absolutely be fat gains regardless of what you are eating because your cortisol will be chronically high. I... (more)

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by 83 · about 13 hours ago

I'm 23 years old, male, workout everyday. I follow LeanGains protocol of everyday fasting. I have 6.5%BF measured by bioimpedance, but some time ago, I fell that I'm more "covered", even with the low %BF. After eating, I get more defined. Water... (more)

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Ryan_36 0 · April 18, 2013 at 2:07 PM

If you're more defined after eating, especially if it's carbs, it's probably the carbs replenishing muscle glycogen. Water retention also plays a role of course.

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by 20 · about 13 hours ago

I've been lifting for a while now, and ready to turn the switch to making fat loss my primary goal, as opposed to strength. I just had by BF checked last week, and it came back at 28% (180lbs lean, 70lbs fat). Obviously this is way too high. I... (more)

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j3wcy 0 · April 01, 2013 at 8:36 PM

I think if you're 28% BF your diet probably sucks as is and getting relatively strict on any program would give you some results. Everybody is different. Martin has written that he hasn't found IF to be necessary until people are dealing with... (more)

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by 2949 · about 13 hours ago

I'm currently on a LeanGains clean bulk, which calls for well over 400g of carbs on workout days, low fat. Eating that much carbs on paleo/primal is a challenge for me. I rely on sweet potatoes, and have white rice occasionally. I've tried... (more)

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blueballoon 0 · March 23, 2013 at 12:49 AM

How about something with mochi? I eat rice regularly and will do some traditional Japanese sweets on occasion. Or, I'll make mochi "dumplings" and plop them into soup with bone broth and some other vegetables. If you're up for some noodles, how... (more)

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by 145 · about 13 hours ago

I'm 5'8", 28, female, 19% body fat, 156 pounds. I used http://www.1percentedge.com/ifcalc/ to get my macros with that info, plus that I'm moderately active. I chose weight loss ( + 20% TDEE - 20% TDEE) with carbs/fat split of 25/75. Workout days... (more)

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Mash 0 · March 19, 2013 at 12:17 PM

From what I have read women potentially respond to IF differently than men, and a reoccurring "14 hours" appears a lot as a guideline. Mark has this: https://www.marksdailyapple.com/women-and-intermittent-fasting/ That being said, for some more... (more)

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by 145 · about 13 hours ago

So, I'm playing around with the idea of trying leangains. 2 main problems to work out: 1) I cross fit 2-3 times a week, plus I usually throw in some weight lifting or dancing/biking/skiing/hiking on my off days. Usually this is 5-6 days/week of... (more)

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Wisper 0 · February 16, 2013 at 8:15 PM

Those are close my macros. Yes, it feels and looks crazy, but it really works. FWIW I didn't find any difference in fat loss rate between 20g and 80g of workout day fat consumption I'm in the last weeks of a LeanGains cut on paleo/primal - been... (more)

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by 627 · about 13 hours ago

I have been paleo for around 5 months and I believe it to be the only way to live now; I feel more healthy and have a better relationship with food: I feel more Grok! I have made progression into weight lifting as well as having gone from not... (more)

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Matt_11 0 · January 22, 2013 at 12:55 PM

Paleo is not necessarily ketogenic. Insulin is not necessarily a bad guy. It's simply a hormone. Transient blood glucose/insulin spikes are normal. The problem is when blood glucose stays elevated longer than necessary and more insulin than is... (more)

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by 147 · about 13 hours ago

I work with my fiance, and our job just started a weigh loss competition where the winner gets an all-expenses-baby-/pet-sitting-airfare-paid trip to a lovely condo on the beach. Weigh in is tomorrow, competition goes through April 29. There are... (more)

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Pat_13 0 · April 28, 2013 at 12:40 PM

Have your husband carb and sodium load the night before the first weigh in. Just get a massive bloat. I'm talking like 600+ grams of carbs washed down with salt and diet soda. Keep it going until the weigh in. If he does it right he can probably... (more)

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by 633 · about 13 hours ago

I'm an 18yo male 67kg 12%BF looking to put on lean muscle mass using the leangains protocol. I'm two weeks in, and lift heavy twice per week. On rest days, i fast (with bulletproof coffee) for 16 hours and eat for 8 as recommended. I usually get... (more)

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DavidHill76 0 · January 11, 2013 at 9:40 PM

Hey Rory, If you are serious about gaining muscle I would recommend reading some of Lyle Mcdonald's stuff over at bodyrecomposition.com He recommends getting to 12-15% BF or more and putting on muscle in that area. I've been using leangains... (more)

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by 2407 · about 13 hours ago

Leangains recommends 16 hrs of fasting. I personally feel best eating twice between 3-4pm and 7-8pm. On rest days that's it. On training days I lift 11-12pm and take whey/BCAA at the end of the workout, then eat my real food on the same... (more)

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Jonas_1 0 · January 10, 2013 at 5:19 AM

my god. why do people think their muscles are going to break down if they don't eat for a day?

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by 2407 · about 13 hours ago

I've been experimenting with this. Have followed leangains 16/8 setup for 6 months with good results (11am train fasted, 12pm feed, 7pm feed). I'm not particularly anabolically inclined as it were. I've maintained and added a tiny bit of... (more)

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YoungPaleoLover 0 · December 11, 2012 at 2:46 AM

I used fasting to attune my body to fat-burning mode. Once that I felt I was a fat-burner I gave up fasting and listened to my natural hunger signals. I am a gal too and after reading about how IF may not be entirely beneficial as it is to men, I... (more)

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by 130 · about 13 hours ago

Hi all, I found paleo/primal through Leangains, which was a good success for me and taught me a lot about good food choices and nutrition. I'm now keen to optimise health through eating predominantly paleo/primal, but would like to keep some... (more)

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SlimIcy 0 · December 18, 2012 at 7:39 PM

I do something similar, and the approach of finding a happy medium between the two works. I generally add some extra carbs PWO (a banana, sweet potatoes, etc) and just eat normal Primal on my off days. It works better for me then straight... (more)

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by 2407 · about 13 hours ago

My question is when should one eat carbohydrate for optimal glycogen replenishment AND bodyfat reduction? Does it matter for the purpose of bodyfat reduction BELOW 10%? The two main protocols I'd like to compare are Leangains and Carb... (more)

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Olivier 0 · December 03, 2012 at 8:32 PM

The CBL protocol relies on the fact that strength exercise induces insulin-independent upregulation of glucose transporters on the surface of muscle cells. So post exercise, all high glycemic carbohydrates will be literally soaked up by your... (more)

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by 2407 · about 13 hours ago

I've been getting 2g/kg protein/bodyweight on my Leangains program. To lose fat, I've had to dip down at or below 2000/1400 cal training/rest. I'm being told to spare muscle I should obey the Leangains advice of 2.5-3.0g/kg protein... (more)

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MarcPH 0 · November 27, 2012 at 2:04 AM

If you're doing LeanGains by the book that's just how it is. High fat in the LeanGains world is like 50 or 60 grams. And it certainly will never make it to half your calories for the day under Martins design. That's just the nature of the beast.... (more)

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by 0 · about 13 hours ago

The BCAA supplement i am taking has approximently 15 calories per serving 2 servings. Would this effect my insulin sensitivty and autophagy if i decide to take one in the morning? i read on artciles that protein should be ingested after a certain... (more)

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Jeff__1 0 · November 16, 2012 at 3:15 PM

Yeah it does stop (or at least reduce) autophagy and some of the benefits of your fast. I think the idea behind taking those on the leangains method is it's a way to preserve muscle mass while calorie restricting. Depending on your goals and... (more)

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by 2407 · about 13 hours ago

Everyone talks numbers in Leangains about how many g/lbs of protein, but how about carb? I'm doing Leangains and am cutting fat. I've been eating meat/fat no carb rest days, lean meat/satsumaimo low fat training days, WO fasted 11am, eat 12pm... (more)

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August 0 · December 10, 2012 at 5:40 PM

In the first Ancestral Health Symposium, someone mentioned that the body could only really store about 270g of glycogen. It might have been - Dr. Doug McGuff but I am not sure. 70g was in the liver, and the other 200g is distributed within muscle.... (more)

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by 5 · about 13 hours ago

I am applying to the Marine Corps and need to significantly improve my 3-mile run time from 28:30 to 21 minutes (7 minute miles). I have been doing CrossFit for 1 year and have become significantly stronger. I eat strictly Paleo and as of the end... (more)

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JasonAC556 0 · November 09, 2012 at 1:29 AM

OK, my turn.... I am a personal trainer, marathon runner, and a United States Marine Corps Veteran. Having been there, done that (got the shirt to prove it, lol!!!), I feel uniquely qualified to answer this question. First, STOP DOING... (more)

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