I am a little slow ...and when I read LeanGains website I am soooo lost. I understand the basics --carb cycle/ IF etc. BUT are there any blogs/websites that really put it in black and white terms. E.G. Eat XYZ at so and so a time---exercise is ABC . Thanking you in advance.
From what I have gathered its dont eat for about 16 hours. Eat within a 8 hour window. Largest meal is post workout on training days. On none training days the first meal is the largest. If you can train fasted do it with a BCAA drink, approx. 10g. Thats the basics. You will get results. The rest is just the "science" behind it. At least this is how I understand it.
Here is a thread on Marks Daily Apple: http://www.marksdailyapple.com/forum/thread31230.html
Macro Calculator for women: http://www.fatceliac.com/calculator/macroswomen.html
Macro Calculator for men: http://www.fatceliac.com/calculator/macrosmen.html
AND here is a blog/site from a previous client of his: http://rippedbody.jp/2011/10/23/how-to-calculate-leangains-macros/
I recently started reading LG and managed to glean about this much information so far.
I find it difficult to workout first thing in the morning and have not tried working-out fasted yet. My pre-workout meal is simply 1 egg + 1 banana. The percentages are probably meaningless, but I use them as a visual indicator for me.
07:00 - 14:00 : Fasted (1 x double espresso) [7hr]. 14:00 - 15:00 : First Meal (40% calorie intake) [1hr]. 15:00 - 19:00 : Fasted [6hr]. 19:00 - 20:00 : Pre-workout Meal (10% 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].
Dunny13 hit the basics head-on. IF is about when you eat and within your eating window you eat what works best for you.
I can confirm that my body performs much better in a fasted state. The more I push myself while fasted, the longer it takes to get hungry afterward (and I do wait) and the more it stokes up my metabolism overall. I still have excess body fat and to keep it melting away, particularly the remaining belly fat, working while fasted is the cat's meow. In fact, for removal of body fat I do best to trigger release/burning of body fat without exhausting or out-pacing my ability to replace stored energy. Apparently this succeeds, because I am much less hungry after days in which I reach a good "working" state (increased but not labored breathing, slight fatigue signals but no overt stress) for about an hour. Today it was nearly 4 hours before I got hungry and that put me at about 18 hours of fasting.
If you're happy with body fat, then I assume you'd probably focus on more intense exercise to work on muscle mass.