Lean Gains

TheZ

Has anybody used the Lean Gains programme and how did you find it

Started it today and plan to give it six weeks and see how it goes

I train first thing in morning so plan is

10pm start fast
train at 7am
10g BCAAs during and 10g BCAAs after
1pm break fast
eat to 10pm and repeat

works out at 15 hour fast - leangains recommends 16 hour fast and 8 hour eating window - may build up to it but for me 10 to 1 is something that is more easily accomodated into my lifestyle

For those who used it
1.did you do anything different on non-training days
2. did you take a day off a week
3. did you bother counting calories or breaking down macros or anything or just do the fast. Was planning on upping protein a bit (I think this is recommended) and eating sensibly in that 1pm to 10pm window

ferike1

I follow an IF routine put together from leangains.com and http://rippedbody.jp/

Been doing it for roughly a month and it is going great. 3000 calories on training days and roughly 1700 on non training days. Eat from 1-9. Train in the morning and take the BCAA's like you.

My strength has been up while dropping bodyfat and I'd like to think I've gotten slightly bigger too

I did calculate my macros and have a fairly detailed diet plan.

yesbuddie

ferike1 wrote: »

I follow an IF routine put together from leangains.com and http://rippedbody.jp/

Been doing it for roughly a month and it is going great. 3000 calories on training days and roughly 1700 on non training days. Eat from 1-9. Train in the morning and take the BCAA's like you.

My strength has been up while dropping bodyfat and I'd like to think I've gotten slightly bigger too

I did calculate my macros and have a fairly detailed diet plan.

Would you guys not be too weak for morning workouts?

I read a nice bit about this on the Lean Gains site but wondering would it be effective for me as I am a noob and around 25% BF.

Also, can you give me an idea of a good diet?

Lastly, any suggestions for a workout program? Was planning to stick to compound exercises as I can only head to gym 3 times a week.

Thanks in advance.

Mellor

yesbuddie wrote: »

Would you guys not be too weak for morning workouts?

You have enoguh energy in stored carbs/glycogen to get you through most workouts. You body is only finished digesting the fod from 1-10pm shortly before you start the workout.

ferike1

Monday: Train fasted in the morning - eat big
Tuesday: Light training non fasted as I train in the evening
Wednesday: Train fasted - eat big
Thursday: Light training
Friday: Train fasted - eat big
Saturday: Light
Sunday: Rest

The heavy days involve one compound movement, bench, dl, squat following a wendler 5/3/1 programme. The rest of the routine is bodyweight and gymnastics training.
Light days involve practicing skill work like l-sits and handstands. I also run up and down the apartment building stairs with a weighted vest on.
Diet: Training - 125g mozerella,
Shake (made with 50-80g blended oats, 100-200ml homemade yoghurt, 100-200ml low fat milk, 1 scoop whey)
1 Banana
150g - Chicken
150g - Turkey
120g - Beef
125g - Salmon
1 Chug of cod liver oil
Roughly 1kg various frozen veg (Brocolli, spinach, peas, carrots, brussel sprouts)
BCAA's + EAA's
6 Whole eggs
I think that is it

Non Training: Same as above except - no shake, no cheese,no banana, less cod liver oil and 2 whole eggs and 4 egg whites.

Previously I was bulking so eating the same calories on both days. I have been following the alternate calories for a week and a half and this diet is still being tweaked to find the right balance of strength and muscle gain with fat loss.

TheZ

cheers for that - that is very useful

your diet looks very clean

have found the fasting thing handy enough so far - get hungry in the last hour or two but nothing unbearable

actually main issue has been squeezing in the food in the eating window with work etc

ferike1

Nah, I drink quite a bit and am working so I don't notice the hunger and if I do by then it is time to eat. I have a big lunch (half the veg + cheese, banana, chicken + turkey). Then a bit later (15:30-16:30) eat my eggs and drink the shake which doesn't take up much time and isn't messy. When I get home I eat the second portion of veg and either beef/salmon with the rest of the cheese, then at 8 - 8:30 my last meal).

There are different routines with on and off days. e.g +20% -20% calories over/below your calories needed to maintain weight. or +10% - 40% for a heavier cut.