[quote]Swimball wrote:
[quote]kingbeef323 wrote:
Since the middle of 09 I’ve been very consistent with my diet always eating a bare minimum of 300g protein, 3000 cals a day. Usually I’ve tried to stay closer to 350-400g protein and closer to 4000 cals. I feel that keeping my protein intake very high, which a lot of people might say is overkill, plays a big role in consistent progress and being able to handle heavy eccentric focused training on a regular basis.
At the beginning of this year I was torn between continuing to gain weight or getting dumb shredded to shut down the beach this summer (yes I’m relatively lean but no where close to shredded). This is about when I was turned on to the pulse feasting articles and decided to give the intermittent fasting thing a shot for gaining muscle/losing fat.
I decided to use the pulsing strategy with the leangains approach to intermittent fasting because it seems easier to get in all the food I want to take in in the larger feeding window. Basically it’s a 16 hour fast followed by an 8 hour feeding period. I have 3-4 pulses (usually 4) in the waking hours of the fast (which supposedly has the same effect of about 180-240g of whey with a very small fraction of the calories) and 3 huge meals during the feeding period totaling about 2800 cals, 200g protein, 300g carbs, 90g fat.
I train first thing in the morning with a pulse 20mins pre workout along with 5g beta alanine, 5g creatine, 5g leucine, 6g citrulline malate and immediately post workout another pulse. Remaining pulses are spread out by 2.5 hours and then I eat 30 mins after the last pulse. First meal is usually ridiculously huge with a dumb amount of carbs and then the other 2 are reasonably sized. Sometimes it’s 3 equal size meals of all the same thing. Sometimes I only eat twice. All that matters to me is that I hit at least 2800 cals and 200g of protein.
I’ve been following this approach for a little over 5 weeks now I think and am very surprised/pleased with the results. I never thought I could have so much energy in the gym without eating anything prior to lifting much less hit pr’s on almost every single exercise, every single week. I’m slowly getting leaner while maintaining my bodyweight. Now that I really think about it, I think I’ve actually gained weight because my morning empty stomach weight is about the same as I weighed at my full stomach weight before. Arm/thigh/calf measurements are up and abs are more defined. It’s very nice to be able to just go about my day getting things done without worrying about carrying food and shakes around with me. Definitely makes the diet part of things so much easier.
Anyway that pretty much sums it up for now. This is how I train and eat and it works very well for me. Is it optimal? Who knows? All I know is that I’m happy with the progress I’m making so will continue doing what I’m doing.
Also, I know I was kind of all over the place with my thoughts so feel free to ask any questions about anything I might not have been clear on or missed completely.[/quote]
Hey kingbeef, big fan and really impressed with the progress you have made. Would you mind giving me a breakdown of you typical diet for your 3 meals after the early day fasting? I’m interested to see how you have your daily 2800 cal, 200g protein, 300g carbs, 90g fats broken down into the 3 meals( or 2 meals). Any reply would be greatly appreciated![/quote]
Thanks, man. Honestly lately I haven’t even been counting very much anymore, I just make sure I’m getting in the protein and a good amount of carbs. Typically 1st meal will be 8 whole eggs, 1.5 cups oats, 1.5 cups milk and some breakfast meat like sausage or bacon if I feel like it. Next would be 12+ ounces of meat with 2 cups of rice and a cup of green veggies, and last meal would be 14-16 ounces of meat with a big sweet potato or more rice and more veggies.
