I notice that there's a group of folks on Paleohacks that's into Leangains so I thought I'd post a couple of questions to you before I decide to jump in and do my own experiment with it.
I found this summary of Leangains on the web which I found easier to grok than Berkhan's own material:
- Fast for 16 hours, eat for 8 (roughly. Fasting for 14 or 18 hours will not kill you)
- Lift heavy stuff using the Big 4 compound movements (deadlifts, squats, bench press, chinups)
- +20% maintenance calories on workout days, -20% maintenance on non-workout days. Varying your caloric amounts is important
- Martin prefers to lift 3x a week. He also likes Reverse Pyramid Training (aka RPT).
- For beginners Martin does recommend Starting Strength.
- High protein every day (say 3g per kg bodyweight). On workout days high carb low fat, on non-workout days low carbs moderate fat.
To those of you who are doing LeanGains, do you eat 3g of protein per kilo of bodyweight? At 72 kilos that would be 216 grams of protein. I'm not willing to eat that much protein in a day. Do any of you replace some of that protein with fat?
Also, I lift heavy weights on Tuesday and Thursday nights and also on Sunday afternoons. How does the feeding window fit in with those night weight lifting sessions?
Final question - Is the gist of Leangains to do intermittent fasting, lift heavy, and manage your calories and macronutrient ratios? How does playing with the macronutrient ratios affect your results?