• All new members please introduce your self here and welcome to the board:
    http://www.professionalmuscle.com/forums/showthread.php?t=259
Buy Needles And Syringes With No Prescription
M4B Store Banner
muscleshop
Riptropin Store banner
Generation X Bodybuilding Forum
Buy Needles And Syringes With No Prescription
Buy Needles And Syringes With No Prescription
Mysupps Store Banner
IP Gear Store Banner
PM-Ace-Labs
Ganabol Store Banner
Spend $100 and get bonus needles free at sterile syringes
Professional Muscle Store open now
advertise1
PHARMAHGH1
kinglab
ganabol2
Professional Muscle Store open now
over 5000 supplements on sale at professional muscle store
roids-210x65-48kb-1
granabolic1
napsgear-210x65
advertise1
over 5000 supplements on sale at professional muscle store
over 5000 supplements on sale at professional muscle store
over 5000 supplements on sale at professional muscle store
over 5000 supplements on sale at professional muscle store
over 5000 supplements on sale at professional muscle store
over 5000 supplements on sale at professional muscle store
over 5000 supplements on sale at professional muscle store
over 5000 supplements on sale at professional muscle store
over 5000 supplements on sale at professional muscle store
over 5000 supplements on sale at professional muscle store
over 5000 supplements on sale at professional muscle store
over 5000 supplements on sale at professional muscle store
over 5000 supplements on sale at professional muscle store

Intermittent Fasting!!

bhumik

New member
Registered
Joined
Sep 9, 2006
Messages
539
Can someone please lay a sample diet out!! I want to give it a try. I know the basics 20% before working out 60 percent postworking out and the rest before bed. But i want to know the macro breakdown. How much carbs, fats, etc. and When to do cardio?
 

eds133

Member
Registered
Joined
Feb 4, 2011
Messages
190
check out leangains.com Guy posts studies and results on IF... best source there is on the subject IMO
 

bhumik

New member
Registered
Joined
Sep 9, 2006
Messages
539
i did check that out.. but the website is hard to load certain pages,, and he doesnt layout the basics. I read the studies and stuff though
 

Dionysusedge

Active member
Registered
Joined
Oct 9, 2009
Messages
343
Leangains.com is best viewed using Google Chrome.

It has a very hard time loading while using internet explorer.

Its very fast using Chrome.
 

sammy555

Active member
Kilo Klub Member
Registered
Joined
Feb 9, 2011
Messages
7,749
I love Intimitant fasting but got on much better with eat stop eat than leangains. Was actually getting stronger on eat stop eat

Sent from my GT-I9100 using Tapatalk
 

clintchiz

New member
Newbies
Joined
Sep 24, 2009
Messages
32
This is the protocol I follow from the LeanGains.com guide that has given me great results:


-------------
"Here's a sample setup for a client that trains early in the morning and prefers the feeding phase at noon or later. Read this for details regarding this protocol.

6 AM: 5-15 minutes pre-workout: 10 g BCAA.
6-7 AM: Training.
8 AM: 10 g BCAA.
10 AM: 10 g BCAA
12-1 PM: The "real" post-workout meal (largest meal of the day). Start of the 8 hour feeding-window.
8-9 PM: Last meal before the fast.

For the sake of conveniency, I recommend getting BCAA in the form of powder and not tabs. Simply mix 30 g of BCAA powder in a shake and drink one third of it every other hour starting 5-15 minutes pre-workout. Tabs are cheaper, but much more of a hassle (you're going to have to pop a lot of tabs). Check my supplements guide for specific brand recommendations."

---------------

So I wake up at 5am, then before training I drink 2 scoops of plain BCAA with 1 scoop of Jacked3d. I train for 1 hour (my programming consists of Wendler's 5/3/1 program 4 days per week with Crossfit style workouts mixed in on 3-4 of those days). After working out, I drink BCAAs again, then another serving of BCAAs around 10am. My "postworkout" meal is around 12:30 or so. It is huge, and very satisfying - yesterday I cooked a third of a pound of bacon, then mixed in a half pound of ham with 5 eggs, a quarter cup of shredded cheese, and a half can of black beans. On the side I had a portion of butternut squash. I had a protein shake with 2 scoops of whey protein, a half cup of frozen berries, and a cup of almond milk along with this.
About 3 hours later I had some pepper strips with hummus, then for dinner had a spinach salad topped with 1 lb of salmon.

I am 6'2", 225lbs, and ~8% bodyfat (last bf test was administered 4 weeks ago using skin calipers). I decided to start using this diet because I wanted to effortlessly drop bodyfat while preserve muscle. My days of megabulking are over - I just wanted to stay lean year-round, and my body seems to pack fat on very easily. When I would eat the typical "6 small meals a day" diet, they would end up becoming bigger and bigger in size and so would I. The leangains approach is probably the easiest way to eat once I got the hang of it - I get to stuff myself, and my energy is actually higher than it was before.

hope this helps, pm is you have any questions.
 

Shadow345

New member
Registered
Joined
Oct 15, 2011
Messages
351
I really liked leangains for cutting, I have been off it for a week now because I am doing a DNP run to finish the cut. But I had never gotten so lean off of previous diets. Just becareful that in the 3 meals you are eating after the fast that you actually eat enough... at first I thought i was eating enough then took a look at my caloric intake and I was a bit off and could tell in my performance at the gym
 

eds133

Member
Registered
Joined
Feb 4, 2011
Messages
190
i did check that out.. but the website is hard to load certain pages,, and he doesnt layout the basics. I read the studies and stuff though

I Use safari browser and the load times are too bad. I believe he has a tab for the basics on his page and ones to help you get started. If you can get those to load those should be able to help you get a good start.

I used it for a couple months last year and really liked it. It was nice not having to worry about bringing a bunch of food with me to my classes, and without carrying a bag around campus haha. But I would try downloading a different internet browser if you can and see if that doesn't help with your loading issues.
 

MR. BMJ

Kilo Klub Member / Verified Customer
Kilo Klub Member
Registered
Verified Customer
Joined
Nov 15, 2006
Messages
4,245
I train M-W-F, and it is DC style training.

I don't have these days tallied up, or rather on hand with the macro breakdowns....it's usually higher carb, less protein and fat stays on the lower side, but not completely devoid.

On Tu-Th-Sat-Sun.....This is what I am eating....depending on what happens on the weekend...lol:evil[1]:


Meal #1 (~2:00pm):

16oz 90% lean ground beef strained and rinsed under hot water....then seasoned.
130 grams garbonzo or pinto beans
3 scoops whey isolate in water (True Protein)
1 cup green veges....usually green beans seasoned.

Protein: 201 grams (804 kcals)
Fat: 14 grams (126 kcal)
Carbs: 13 grams (52 kcal)

Total Kcal: 982


Meal # 2: (~6pm)

23oz CHicken breast
150 grams blueberries
1-2 cups green beans

Protein: 151 grams (604 kcal)
Fat: 9 grams (81 kcal)
Carbs: ~19 grams (76 kcal)

Total Kcal: 761


Meal #3: (between 9:30-10pm)

11oz ground beef like above
130 grams garbonzo or pinto beans
150 grams blueberries
8oz NF milk
2 scoops whey isolate (True Protein)
1 cup greens (if hungry)


Protein: 151 grams (604 kcal)
Fat: 9.4 grams (85 kcal)
Carbs: 45 grams (180 kcal)

Total Kcal: 869

**********************

Total Kcal for day: 2,626

Total Protein = 503 grams (2,012 kcal)
Total Fat = ~33 grams (297 kcal)
Total Carb = ~77 grams (308 kcal)
 

Cerberus777

Well-known member
Kilo Klub Member
Registered
Joined
May 14, 2008
Messages
4,053
I find if you train in evening....and eat everything post workout ,works great. I get more hungry with the bcaa and don't notices them helping water and coffee till 8 shake with 6 raw eggs and natural PB on the way home, between 9 an 2 I eat 2lbs meat a sweet potato, salad with lots of olive oil an raw almonds. Last meal is tub of cottage cheese,with some fruit. It's about 2600 cals and I'm loosing fat and getting stronger. My weight is staying around 200.
 

bananas007

Well-known member
Registered
Joined
Apr 26, 2007
Messages
1,022
cool, any body have any progress pics.. The ones on leangains website look pretty impressive for the most part. A bit on the skinnier side for most on this website.
 

BULK_CITY

New member
Registered
Joined
Jun 14, 2005
Messages
274
I train M-W-F, and it is DC style training.

I'm training DC on MWF as well. Been considering using the fasting for when I cut in a few months.

Few questions for you if you don't mind:

1- what is your diet like on training days?

2- how has your progress been on this diet? how is cutting bodyfat going? How has your strength been in the gym? losing muscle?

3- you say you eat 2626 cals on off days. What about on training days? is this 500 below your maintenance?

4- how have energy levels been?

thanks!
 

MR. BMJ

Kilo Klub Member / Verified Customer
Kilo Klub Member
Registered
Verified Customer
Joined
Nov 15, 2006
Messages
4,245
I'm training DC on MWF as well. Been considering using the fasting for when I cut in a few months.

Few questions for you if you don't mind:

1- what is your diet like on training days?

2- how has your progress been on this diet? how is cutting bodyfat going? How has your strength been in the gym? losing muscle?

3- you say you eat 2626 cals on off days. What about on training days? is this 500 below your maintenance?

4- how have energy levels been?

thanks!


1) I don't have my actual macronutrient breakdowns in front of me for training days. I tried to use Martin's percentages of macronutrients that he vaguely discussed in his IF write-up, when determining the amounts. I think he left it simple and non-basic so people didn't over-complicate it. That, and he'll answer all questions if you hire him for diet and training help. I just meet those macronutrient amounts and don't really sweat the small differences.

I'm not really trying to cut-up or gain LBM/weight at this time, i'm coming off a very long break from training, nearly 2 years off. I'm mainly just getting back into the swing of things. I'm coming off my worse shape ever, so i'm taking my time getting back, so easing into DC and using IF to help manage time after work. I'm about 2 months back into the gym now, and doing great. I'm 35 y/o now, so my main issue #1 was to avoid injuring myself.

That said, and to answer your first question....

Meal #1:

8-10oz chicken breast (with BBq sauce)
Sourdough roll
2 slices low/lite-fat mozarella cheese (got from costco)
About a cup of lettuce
And either a bag of apples or about 1 cup of blueberries or 1 banana


meal #2: (post-work-out)

4 scoops of whey isolate (True Protein)
16oz NF milk
1 large scoop of dextrose (~55-65 grams I think)
1 cup of powdered oats
1-2 bananas


Meal #3:

COttage cheese with raisins (or CC on a potatoe)
and like a piece of fruit and some whey and veges.

or,

Some lean meat or chicken with sweet potato fries/potatoe or some kind of carbhohydrate. Not too picky here yet...lol. Along with a piece of fruit and some veges.


Question #2: I am doing great and "beating the log book":) Strength is definately not a problem at all, and I have a TON of energy. Again, I lost a lot of muscle and gained a lot of fat in the mid-section during the time I was not training, but the fiance thinks I am losing weight, and flips out when I tell her i've actually gained weight. She says I look a lot leaner. The mirror is promising and showing good things too. I still got a ways to go though, i'm not gonna lie. I could lower some of the calories on my non-training days if and when I decide to really lean-up. That said, i'm leaning up great now, so i'm not really gonna change much until probably 2012.



#3) Those amounts were just starting points given my Martin. Some may need more calories or less calories. You can create a deficiet by having all days below maintenance....or have more calories on training days and below maintenance on non-training days.....There is no right or wrong way, you just have to find what works best. that said, reading the Lean-gains site will give you much better info than myself, i'm definately not an expetrt in this style of eating, but it is not hard at all, and shouldn't be intended to be over-complcated. There are othjers who are more in-depth than I am on it. The beauty of it all is that it doesn't need to be complicated.....find out your target macros and just fill in the food. No sure this helped....lol?


#4.) Energy has been great man, and I think better on an empty stomach so I go most of my day at work on an empty stomach, then have my first meal at 2pm, and then head to the gym about 5-5:30pm and feel great.


I'm 275-280# with clothes on. My mid-section hyas went down considerably though. I just used 250# as my starting LBM weight as a starting point. SO on my non-training days, I am taking in 2x that 250# to get in 500 grams of protein. That was my main goal for these days. I'm not trying to go no carbs these days for now, and will adjust them up as I need to.

I drop the protein down a little on training days, and increase the carb amounts. I keep fat a little lower on these days.

That said, if you are not used to eating thjat amount of protein, then i'd recommend to build yourself up slowly or you'll get some gastric distress and bloating. Somebody who is getting 1.0 grams per pound, maybe go up to 1.25...then 1.5...then 1.75....then 2 grams per pound. Makes it a little easier.

Of course, this will vary person to person.

The other thing is that larger muscled guys, or guys who need more calories to grow, may find it harder to slam in their daily calories within a typical 18-hr fats and 8 hours refeed....so it may be better for them to just spread their meals out of the course of the day. I can get a pound of meat and chicken down no problem though...per meal.
 

ufcguy

Active member
Registered
Joined
May 15, 2009
Messages
709
can someone post an example for my girl to help her diet down? she needs to lose like 30 pounds currently is 170 and is really been struggling to drop weight and fat. she works out , does cardio etc. takes supplements but is having a hard time. if you can be as specific as possible id appreciate it
 

Jude2

New member
Kilo Klub Member
Joined
Jan 19, 2009
Messages
1,057
You can check out Dr.James Johnson up day down day diet.
 

Ataraxia

Member
Registered
Joined
May 18, 2010
Messages
821
i'm thinking of doing IF... in fact today was my first day i tried it and it was cool. pretty easy to make it to 2pm had lunch, an apple before the gym and then ate a shit ton when i got home between 7:30 and 9:30. my caloric intake was only 2,000 and it was a training day...
my goal is to lose about 15lbs of fat and then maintain it for a long time, what has always been my problem, keeping it off.
So martin pretty much is against cardio... I don't see to many reviews of how quickly people are dropping fat.. i know he says the goal is to not lost too quickly..
but what do you guys think about doing 30-45 min of medium to low intensity cardio in the morning 3-5 days a week just to expedite the process... and then when i want to maintain, drop the cardio.... ??
 

Bionic

New member
Kilo Klub Member
Joined
Oct 10, 2005
Messages
2,430
I think cardio is great, especially after heavy training as it helps to maintain supple arteries, if for nothing else. I don't think it could hurt, TBH. Consider adding BCAAS w/additional Leucine pre/post workout sipped during cardio.
 

TrojanBB

New member
Registered
Joined
Sep 23, 2009
Messages
159
i'm thinking of doing IF... in fact today was my first day i tried it and it was cool. pretty easy to make it to 2pm had lunch, an apple before the gym and then ate a shit ton when i got home between 7:30 and 9:30. my caloric intake was only 2,000 and it was a training day...
my goal is to lose about 15lbs of fat and then maintain it for a long time, what has always been my problem, keeping it off.
So martin pretty much is against cardio... I don't see to many reviews of how quickly people are dropping fat.. i know he says the goal is to not lost too quickly..
but what do you guys think about doing 30-45 min of medium to low intensity cardio in the morning 3-5 days a week just to expedite the process... and then when i want to maintain, drop the cardio.... ??

Personally, I dropped fat too fast on IF at 2500 kcals a day at a BW of 190. I was losing 3-4 lbs a week for a month. I had to bump up my cals to slow the loss and preserve muscle. I can definitely eat more on IF than I can on a standard cut diet. I never did cardio.

I havent used IF in quite some time though. I find it impossible to gain weight on IF.I can barely gain weight on a junk food diet and AAS as it is (my appetite is pathetic...still trying to overcome my years spent as a skinny teenager with terrible eating habits).
 
Last edited:

Ataraxia

Member
Registered
Joined
May 18, 2010
Messages
821
Personally, I dropped fat too fast on IF at 2500 kcals a day at a BW of 190. I was losing 3-4 lbs a week for a month. I had to bump up my cals to slow the loss and preserve muscle. I can definitely eat more on IF than I can on a standard cut diet. I never did cardio.

I havent used IF in quite some time though. I find it impossible to gain weight on IF.I can barely gain weight on a junk food diet and AAS as it is (my appetite is pathetic...still trying to overcome my years spent as a skinny teenager with terrible eating habits).

Sounded awesome until i read a little more and found out you have an ultra quick metabolism... I'm sure if you did nothing you would probably lose 3lbs/wk right?
Im the exact opposite, i will gain 3 lbs of fat in a week... sighhhhhhhh
 

sammy555

Active member
Kilo Klub Member
Registered
Joined
Feb 9, 2011
Messages
7,749
Sounded awesome until i read a little more and found out you have an ultra quick metabolism... I'm sure if you did nothing you would probably lose 3lbs/wk right?
Im the exact opposite, i will gain 3 lbs of fat in a week... sighhhhhhhh

you look pretty damn lean in your avatar
 

Forum statistics

Total page views
530,119,588
Threads
129,913
Messages
2,587,838
Members
158,051
Latest member
onlee
NapsGear
HGH Power Store email banner
Leader Powder Store email banner
Prowrist straps store banner
coach
FLASHING-BOTTOM-BANNER-210x131
raws
Savage Labs Store email
Syntherol Site Enhancing Oil Synthol
AQ3 email Banner
pomps
rawhormone
ezgif-com-resize-2-1
MA Research Chem store banner
MA Supps Store Banner
Keytech banner
musclechem
Godbullraw-bottom-banner
Injection Instructions for beginners
Knight Labs store email banner
Top