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I am going to start Leangains IF protocol on monday and had a few questions. I am an avid crossfitter and want to change things up a little. 22 y/o, 6'4" and 200lbs on average. I plan on scheduling my wod's as follows:

Monday: Deadlift followed by Weighted Pullups, and then a crossfit metcon. Tues: Rest Weds: Bench and Crossfit Wod Thurs: Rest Fri: Squats and Crossfit WOD Sat: WOD Sun: Rest

I am more interested in crossfit but am lacking strength in just about every area... I'm tall dammit.

But Berkham doesn't really specify how much to eat? According to cronometer, which I log in daily. I should eat 2600 kcal a day just to maintain my body weight. I know I should cycle carbs/fats for workout days/rest days but there's no ratios given in Berkams Guide. Any advice?

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What are your goals? trying to lose weight? gain weight? – cliff Sep 21 2011 at 8:32

2 Answers

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The reason he doesnt give exact calories or macros is two fold. Its what he does for his clients as a job and it varies from person to person. Its hard to give out exact ratios that will work for everyone.

There are alot of online posts you can reference as to what others have done in terms of calories and ratios. Martin just posted one today here : http://forum.bodybuilding.com/showthread.php?t=135766901&page=29

Here is another: http://james-christensen.blogspot.com/2011/04/final-results-and-recommendations-by.html

Here is another: http://forum.bodybuilding.com/showthread.php?t=131057123

I would say its something you need to experiment with. When I started LG, on my strength days I started at 3,000 calories and my off days at 2,000 calories. Every two weeks I would reduce each by 100-200 calories and saw how I responded. By the end I was down to around 2200 on strength days and 1600 on off days.

High calorie days were higher carb days but only post workout. Off days were low carb higher fat days. If your workouts suffer your going to low on calories.

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 Here is more advise from another IF website: "I use intermittent fasting which typically averages a caloric deficit through time, or at least maintains a favorable caloric balance to get or stay lean. I try not to think about the macronutrients (pro, carb, fat) as much as eating whole, real food. IF will cause a calorie deficit, as long as I eat (mostly) responsibly during feed periods." theleansaloon.com/on-becoming-lean – Frank Sabia Jr Sep 21 2011 at 5:36
Very cool links! – EF Sep 21 2011 at 6:35
+1 for the lean saloon link. good blog – peter Sep 21 2011 at 6:36
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Carb/Fat (Rest/Train Day)

Ok: 50/50 50/50 Good: 50/50 75/25 Best: 25/75 75/25

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