Paleo Diet and Paleolithic Diet Questions & Answers

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02.03.2012: For archive sake, just to say that in the end I learnt to get out of bed and have since been on the standard leangains.com: Early Morning Fasted Training.

I am interested in working with the Leangains IF guide but wondered if there was anyone can help me clarify the scheduling?

After reading the guide a number of times, I am still not entirely clear how to implement it within my work schedule. My work day starts 9:00 and generally ends 18:00-19:00.

What I am thinking of is the following:

07:00 - 14:00 : Fasted (10g BCAAs)[7hr].
14:00 - 15:00 : First Meal (25% calorie intake) [1hr]. 
15:00 - 19:00 : Fasted [6hr].
19:00 - 20:00 : Pre-workout Meal (25% calorie intake) [1hr].
20:00 - 21:00 : Workout [1hr].
21:00 - 22:00 : Post-workout Meal (50% calorie intake) [1hr]. 
22:00 - 07:00 : Fasted (slept) [9hr].

At the moment I am trying to shift my workout from 21:00 to 20:00 so I can get to sleep earlier. Normal bedtime is around 23:30-1:00. This habit is a must for me to break for obvious reasons.

Can anyone else share their IF schedule in aid to help me design something better?

edited Mar 2 2012 at 9:31

asked Nov 14 2011 at 15:19

AlohaSpeck
8,355●6●33

	Edited to show my current schedule. – AlohaSpeck Jan 27 2012 at 15:02
	Edited to show that since February I got my lazy ass out of bed in the morning. – AlohaSpeck Mar 2 2012 at 9:33

Casey · Accepted Answer · 2011-11-14 20:35:30Z UTC

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Here's something that works well for me, in fact I'm doing it today:

06:00 wake up
17:00 small meal (~200c protein, not much else)
18:30 10g BCAAs
19:00 workout
20:00 Feast of a thousand carbs!
22:00-22:30 bedtime

answered Nov 14 2011 at 20:35

Casey
7,766●8●39

	Should you not be taking BCAAs between 06:00 - 17:00? I thought the idea was to prevent muscle loss during the fast? This seems a very low protein day, so you are getting the majority of your day's calories from carbs at dinner? – AlohaSpeck Nov 15 2011 at 9:08
	I don't take BCAAs - I'm at work and don't want to fuss with mixing powders. I take the BCAAs to give my muscles a little fuel for the workout. According to the LG guide, this is the way to do it. Links in next comment. Trust me, it's not low protein. My post workout meal was russet potatoes, milk, cottage cheese, tuna, some fruit, and some nuts. For the day I had about 130g protein, 273g carbs, 63g fat. Ideally I would've had a bit more protein, more carbs, and less fat, but that was the best I could do with the food I had on hand last night. – Casey Nov 15 2011 at 14:13
	is.gd/xuclwl - check the end of the article. Here's a little more: is.gd/ctLjmb And the overall guide is here: is.gd/lIWsgB - check the section on fasted training, just above "Diet Methodology". I have a fairly long fast - I find I get good results this way. All my lifts are increasing, and I appear to be getting leaner. If you don't care for the long fast, you can have small meals prior. – Casey Nov 15 2011 at 14:17
	(Technically I could've skipped the BCAAs since I had a small protein meal, but I wanted to cover my bases) – Casey Nov 15 2011 at 14:18
	Kent thanks for the follow up links. Read the LG guide as mentioned in my question but needed to specifically go through his other articles. I think I am pretty much there and changed my schedule above. I decided to take BCAAs "for breakfast" after reading the "Protein synthesis" section in: leangains.com/2010/05/… – AlohaSpeck Nov 17 2011 at 0:56

AlohaSpeck · Answer 2 · 2011-11-14 16:23:29Z UTC

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Leangains IF schedule guidance?

4 Answers