[quote]Voluminous wrote:
1st meal;
2 half chicken breasts
100g Rice
80g Cashew Nuts
Sauce
Holy frick - STUFFED isn’t the word for it !!
I didn’t even mind the 10pm - 2pm not eating ![/quote]
You’re really stuffed from that??
[quote]facko wrote:
[quote]Voluminous wrote:
1st meal;
2 half chicken breasts
100g Rice
80g Cashew Nuts
Sauce
Holy frick - STUFFED isn’t the word for it !!
I didn’t even mind the 10pm - 2pm not eating ![/quote]
You’re really stuffed from that??
[/quote]
Yeh I hate eating I can go eating 1 meal a day no problem with some shakes !
Tried the 6 meal a day was a disaster so this IF 3 meal a day in 8 hrs seems like a god send to me.
Maintenance kcal: bw x16
The macros for me are;
3528 Cals Gym Day
315g protein
210g Carbs (only do 1g per lb instead of 2)
160g Fat
3340 Off Day
315g Protein
50g Carbs
212 Fat
[quote]Voluminous wrote:
[quote]facko wrote:
[quote]Voluminous wrote:
1st meal;
2 half chicken breasts
100g Rice
80g Cashew Nuts
Sauce
Holy frick - STUFFED isn’t the word for it !!
I didn’t even mind the 10pm - 2pm not eating ![/quote]
You’re really stuffed from that??
[/quote]
Yeh I hate eating I can go eating 1 meal a day no problem with some shakes !
Tried the 6 meal a day was a disaster so this IF 3 meal a day in 8 hrs seems like a god send to me.
Maintenance kcal: bw x16
The macros for me are;
3528 Cals Gym Day
315g protein
210g Carbs (only do 1g per lb instead of 2)
160g Fat
3340 Off Day
315g Protein
50g Carbs
212 Fat[/quote]
I’d kill to be able to eat that much haha…I do eat more carbs than you though on training days and I’m assuming I’m a much smaller guy…
[quote]facko wrote:
I’d kill to be able to eat that much haha…I do eat more carbs than you though on training days and I’m assuming I’m a much smaller guy…
[/quote]
Ye I’m only doing 1g/lb instead of 2 for carbs I don’t really need 2g/lb
I actually couldn’t eat enough to fufill the macro’s last night … insane the amount of food you actually need to fufill it.
Adding a shake with some olive oil today to try meet it.
As for small I’m 6ft 1" 103kg - 227lb
[quote]Voluminous wrote:
[quote]facko wrote:
I’d kill to be able to eat that much haha…I do eat more carbs than you though on training days and I’m assuming I’m a much smaller guy…
[/quote]
Ye I’m only doing 1g/lb instead of 2 for carbs I don’t really need 2g/lb
I actually couldn’t eat enough to fufill the macro’s last night … insane the amount of food you actually need to fufill it.
Adding a shake with some olive oil today to try meet it.
As for small I’m 6ft 1" 103kg - 227lb
[/quote]
I’m 5’8" near 155lbs now haha…I don’t get to eat nearly as much food as you 
Does anybody know where the notion that 5/6 small meals increased you’re metabolism, etc etc came out of? Were there test studies done to give this theory? Was it purely a way of making it easier for people with enormous calorie requirements to get their nutrition in? Any info would be great.
Cheers
[quote]rock27 wrote:
Does anybody know where the notion that 5/6 small meals increased you’re metabolism, etc etc came out of? Were there test studies done to give this theory? Was it purely a way of making it easier for people with enormous calorie requirements to get their nutrition in? Any info would be great.
Cheers[/quote]
I’d like to know this myself… Your theory as to it being an easier way to consume excess calories for a larger bodybuilding individual makes sense. I know of some pretty experienced members on this very board who have alluded to that point. I know Prof. X alluded to that in TCs recent spill 6 meal spill.
I’ve been going through this post and many others but cant seem to find a consistent answer on macro splits for IF 16/8 - nothing on Berkhans website either (apologies if I have missed it though).
Anyone care to enlighten me?
[quote]DC EVO wrote:
I’ve been going through this post and many others but cant seem to find a consistent answer on macro splits for IF 16/8 - nothing on Berkhans website either (apologies if I have missed it though).
Anyone care to enlighten me?[/quote]
Basically straight from what Martin says on his site: Training days…above maint. cals - high carb, moderate protein, lower fat. Non training days…below maint. cals - high protein, moderate fat, low carb.
That’s basically what I follow myself as well. But you can practice the 16/8 pattern of IF and use your own cals/macros. You could eat above maint. every day…or below every day depending on your goals. For macros, you could eat high carb all the time etc…or low carb all the time…depending on your body, your goals etc.
[quote]facko wrote:
[quote]DC EVO wrote:
I’ve been going through this post and many others but cant seem to find a consistent answer on macro splits for IF 16/8 - nothing on Berkhans website either (apologies if I have missed it though).
Anyone care to enlighten me?[/quote]
Basically straight from what Martin says on his site: Training days…above maint. cals - high carb, moderate protein, lower fat. Non training days…below maint. cals - high protein, moderate fat, low carb.
That’s basically what I follow myself as well. But you can practice the 16/8 pattern of IF and use your own cals/macros. You could eat above maint. every day…or below every day depending on your goals. For macros, you could eat high carb all the time etc…or low carb all the time…depending on your body, your goals etc.[/quote]
Thanks Facko - i had read that part just seeing a lot of other people preaching/stating other macro splits but as you say figure the best split for your own body as long as you stick to the general principles. Cheers!
[quote]DC EVO wrote:
I’ve been going through this post and many others but cant seem to find a consistent answer on macro splits for IF 16/8 - nothing on Berkhans website either (apologies if I have missed it though).
Anyone care to enlighten me?[/quote]
I have been doing 40% protein, 40% carbs, 20% (or less) on training days, and 40% protein, 20% carbs (or less), 40% fat on rest days. I don’t think he specifically spells out the macros, but just generally recommends higher carbs and lower fat on training days, and the opposite on rest days.
I wanted to bump this thread. I have been trying to read as much as I can about IF and the Leangains approach in particular. I intend to start a 16/8 split tomorrow as I feel it will help my diet adherence by allowing me to eat satisfying meals. I also quite like the feeling of being ‘empty’, but when I’m in no man’s land in between is when I risk binging I think. In the last year or so I have started to get more definition around my abs, but it’s proving difficult to get much leaner. I have been using the Anabolic Diet since August and in terms of strength have seen really good improvements, but my BF% has barely budged. However, I am not a body builder but a sprinter, and although I lift to support that, it’s only once a week. So in terms of carb/calorie cycling this is what I was thinking:
Sunday: Lifting - 2700 kcal including carbs
Monday: Rest - 2200 kcal
Tuesday: Sprints - 2500 kcal including carbs
Wednesday: Tempo - 2200 kcal
Thursday: Sprints - 2500 kcal including carbs
Friday: Rest - 2200 kcal
Saturday: Technical session - 2200 kcal including carbs
My lifting centres around hang cleans, squats, deadlifts and bench press and some variations of these. I tend to do 3-5 sets of 3-5 reps, so not your conventional body building training. It’s hard to say what a typical sprint session is as it varies. But it may be something like 5x90m sprints with 6-8 minutes between each one (these are done flat out, so in my case 10.5-11 secs). This would be done after a 30 minute active warm up. Tempo is a far less intense session, but maybe something like 8x120m with a walkback recovery between each one, with each one done at around 70% effort. A technical session would often be something involving starting blocks, so it’s a skill acquisition session as opposed to something that’s particularly physically strenuous. That said, sometimes it may involve some plyometric exercises and/or something like 6x15m sprints towing a 15kg sled.
I know I need to be clearer about the volume of carbs I’d be taking in, but that’s something I’m a little unsure of. I think the most metabolically taxing session is the weights day, whereas the other high intensity sessions tax the CNS a bit more exclusively.
I am hoping a leangains approach will help me drop fat without impacting negatively upon my strength levels. Therefore I would have a more beneficial power to weight ratio with all else being equal will improve my performance.
I was wondering what this sounded like to you guys and if someone could perhaps help me out a little on quantity of carbs I should be taking in.
If I have missed anything out let me know!
Thanks in advance!
^^ Dude. Just get started already and come back with your experiences, questions after at least 3-4 weeks under your belt.
Good job, I guess, on being completely and totally prepared beforehand, but cmon get started walking the path already…
[quote]chillain wrote:
^^ Dude. Just get started already and come back with your experiences, questions after at least 3-4 weeks under your belt.
Good job, I guess, on being completely and totally prepared beforehand, but cmon get started walking the path already…
[/quote]
I was going to start it yesterday, but on Saturday night I came down with a stomach virus, so was actually forced to fast pretty much all Sunday and the majority of today anyway. But in the next day or two I will start, but on the back of a stomach illness, starting new dietary habits immediately doesn’t seem the best idea.
I just wanted to research what people who had tried it said as opposed to the person who was marketing it, as I can be a sucker for something that’s marketed well in terms of fat loss or improved athletic performance. I totally get your point though in terms of doing it and then you’ll know! I’ll feed back how I go!
[quote]facko wrote:
Could you guys possibly help me out with something unique that involves leangains. I have more free time and seem to be recovering well and feel as though I can add more volume/frequency to my workload.
I’m interested in doing a short 4 weeks of incooperating two a days on certain days. This is my idea so far…
Wake up around 830-9am
~945am 10g BCAA
10am-11am- Training session 1
Noon - 10g BCAA
2pm - Meal 1 (Preworkout)
~430 or 5pm - Training session 2
6pm - 11pm - PWO feeding window.[/quote]
dunno how old this is, but you’re implying TWO fasted workouts? i dont like that idea at all…
Nice pics. Just started it last week myself as an experiment and feel quite good about it.
IF DOES IT AGAIN, good work dude. lookin shredded. Do a couple poses now so you can have before and afters on your bulk. Good luck
[quote]Gumpshmee wrote:
and another:[/quote]
Gumpshmee, awesome results. Since you’re about the same ht as me, I have a few questions if you don’t mind answering them.
- What’s your maint level and what kind of weekly deficit did you run?
- Did you train 3 days a week as Martin recommends with a +20% and -20% calorie cycling?
- What kind of weights/rep ranges were you working in?
Also, do you have any before shots? Where do you feel your stubborn fat is? I feel like I’m never able to get my abs to show. I think, like Siouxfan in his carb loading thread, I’m carrying everything right over my stomach. Drives me nuts.