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 12 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 12 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 12 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 83 · about 12 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 2949 · about 12 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 12 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 1649 · about 12 hours ago

Any ladies that have been heavy lifting have problems fitting their thighs and butt into jeans? I just started having this problem. I have really dialed in my lifting and have been trying really hard to do leangains style carb load on workout... (more)

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MiMintzer 0 · March 11, 2013 at 5:11 PM

I don't think it's bragging but it certainly isn't the worst problem to have either. I don't lift heavy but my quads have grown appreciably enough that I'm constantly pulling the legs of my jeans down because they are tight over the thighs (and a... (more)

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by 145 · about 12 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 2407 · about 12 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 130 · about 12 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 12 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 12 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 2407 · about 12 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 12 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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by 2407 · about 12 hours ago

I'm debating on the advantages/disadvantages to Leangains/CBL as far as training times, and carb loading times. Martin's ideal is fasted training at the end of a 16hr fast for max fat burning, at 11am, with mealtime at 12pm and again at 7-8pm,... (more)

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blackjack 0 · June 29, 2013 at 7:34 PM

IF the goal is fat loss... meal timing is completely irrelevant and makes no difference between eating 1 meal a day or 10 meals a day or fasting 6 hours a day or fasting 20 hours a day... Makes NO difference in body composition.

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by 0 · about 12 hours ago

Currently: 5'10" 145 pounds, 26 years old, about 13-15% body fat, lift 3x week, no cardio, wondering if my goals are realistic and attainable with my current diet/workout. Goals (12-18 month time frame): Get lean (single digit body fat) while... (more)

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miked_2 0 · October 16, 2012 at 10:52 PM

Personally, I think your goal of single digit leanness is silly and too low. Who cares if you're 9% or 10% or 11%, as long as you look and feel good, that's what matter. A number is dumb. Just like gauging your self worth by a number on a scale... (more)

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by -2 · about 12 hours ago

My work schedule requires me to lift between 530 and 8 pm but I don't eat after 10pm or so, so I like to eat at least something in the afternoon before training. Normally I eat an ounce or so of almonds and drink some BCAA closer to the gym... (more)

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SlimIcy 0 · October 12, 2012 at 7:06 PM

I don't think the strict regimented fasting is 100% necessary, else Martin wouldn't recommend taking in BCAA's pre-workout. What I think it does is twofold: A) You get the natural benefits of IF (autophagy, reduced appetite, less hunger swings,... (more)

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by 729 · about 12 hours ago

im mostly a sugar burner (sweet potato, carrots, fruits and rice) because im trying to put on some muscle mass. but on the days where i dont work out, i dont feel as satiated with high fat meals because they dont occupy as near as much volume as a... (more)

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Ryan_36 0 · October 04, 2012 at 12:40 AM

Eat high volumes of low calorie foods. Leafy greens like spinach and kale, salads (with a moderate amount of dressing), celery, summer squash. All of these foods are 90%+ water so they will help fill you up without busting your caloric budget. (more)

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by 2407 · about 12 hours ago

Doing leangains. My goal is to reach 5-6% bodyfat, reset my fat set-point, keep it there, then add calories slowly leangains recomp style to build muscle. I IF, eat 2 times between 12pm-8pm, train fasted 11am. 2000cal high carb really low fat... (more)

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MarcPH 0 · November 14, 2012 at 10:35 PM

My comment might be a little dated, but I think it's relevant. I actually hired Andy for 12 weeks and got a macro break down from him and regular consultations. Under his program he does not recommend ZERO carb on rest days by any means, usually... (more)

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by 96 · about 12 hours ago

If the anabolic window is much greater than previously thought (24 hours), then why does calorie cycling work?

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foreveryoung 0 · September 25, 2012 at 10:51 PM

The answer is because the post-exercise anabolic window is not constant, but diminishes with time. Additionally, there are diminishing returns to calorie consumption beyond a certain point. This is because 1) you can only digest and absorb so... (more)

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by 0 · about 12 hours ago

I'm pretty new to Leangains (about two or three weeks now) and I've been doing paleo for the better part of a year. I have no issues on rest days with high protein, a good amount of fat, and carbs low (around 15% or less of calorie intake). My... (more)

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KA24 0 · September 28, 2012 at 12:51 PM

High-protein, lower-fat days - Chicken breast, chicken tenderloins, egg whites, tuna, white fish, lean pork and beef cuts. I'm not a fan of low-fat dairy products, but am a fan of Whey protein. Moderate-protein, high-fat days - Fattier cuts of... (more)

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