I've been doing leangains for 3 months. I'm now more ripped than I even thought possible. To say it works is an understatement!
My eating window is 12pm-8pm, two meals.
No carbs rest days, very low fat training days.
I get up at 5am and sleep at 10-11pm
I take BCAA and train from 11am-12pm, then grub!
This has worked wonderfully. Now, my schedule is changing. Before, if I tried to workout early, then keep fasting (with BCAA every two hrs) and keep the fast schedule, I felt horrible all day! I feel like I cant catch up satiety wise all day.
Also, I don't absorb the carb load in the directly-post-workout glycogen window. If I try and workout in the afternoon or evening, before my last meal, my first meal is a carb one while my metabolism isn't hot and bothered from a workout yet, which my system doesn't seem to tolerate.
How important is the full length 16hr fast to leangains results? Could I keep that rest days, but train early and break the fast early on training days?
Y'all have any hints? I hate to mess up a perfect thing, but I gotta work!
I'm going to say that the 16 hour fast isn't so important for some of us. I did 16 weeks of LGs until the hunger and mood issues were too much to deal with, plus my fat loss had greatly slowed. Keeping the same daily calorie/macro numbers, I added back breakfast. It's been about 5 weeks now, and I feel far better with greatly reduced hunger and improved mood. The best part is that the fat loss restarted and I'm down to about 8% BF now.
Do what works for you. If its 16 hours fasting then great; if it's 12 hours then great. Just work with what your own body tells you. Leangains is a method to cut BF, but it's by no means the right one for everyone.
In addition, a diet break of 2 weeks at maintenance calories may help to reset you for more fat loss. Also, you don't mention your size or weight, but your daily calories seem quite low.
Dude, KEEP DOING WHATS WORKING, however
You can train earlier and break the fast earlier, but the 16hrs is important. the lower your bf% the more you can change things up and keep the bf getting lower. THe carbs are key to reset leptin levels on workout days. eat even LESS fat on non workout days once a week to blast through any issues.
You could also try skipping dinner. It's harder than breakfast for sure, but like anything else your body adjusts. If you can work out early enough you can (suitably in terms of etymology) break your fast with breakfast, finish eating at lunch, and then start your fasting window after that.
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