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 workout days, 1400cal high fat zero carb rest days.
I've gotten below 8-9%BF this way, but the going is slow. On rest days I feel really zapped of energy, and hungry, ESP two of them in a row.
I've come from 6mo of zero carb keto before, so I'm keto-fat-adapted. The zapped feeling is even more pronounced if, on rest days, I do some brisk walking or light cycling near the end of my IF period @10am-12pm. I figured this would burn more fat effectively, but I feel depleted as I get low cal that day and no carbs. We're talking very light exercise here.
Leangains is not a low carb diet, and most folks eat some carbs, just low carbs, on rest days. I reasoned maintaining the keto adaptation ability on rest days would be a good idea to rest my insulin-metabolism-system and prime me for post workout carb load absorption, so I've done zero.
For those doing leangains who do eat carbs on rest days, how much, at what meal (one or both), and how many carbs do you eat?
How about comparing Keifer's Carb Backloading to leangains, where you eat your carbs at night, and basically stay keto on rest days (the latter of which I already do)?
What would be the advantages / disadvantages to being zero carb rest days vs a little?
If I do add some carbs on rest days, I figured I'd eat my first meal meat-fat only as I've been doing, and then have a lean meat and small carb meal my second and last meal. How's that sound? Or, would it be better to do the reverse and have the lean meat and a little carbs for my first meal (and after my walking/cycling when I do that)?