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 Intermittent fasting for gains!

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Cvok

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PostSubject: Intermittent fasting for gains!   Sat Jun 09, 2012 5:06 am

Hey guys, I saw a lot posts about leangains and all kinds of intermittent fast. My question is: As a teenager(17 y old) should I even consider intermittent fasting , and is it possible to have muscle gains with that kind of dieting,or will I lose muscle?
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flesmis



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PostSubject: Re: Intermittent fasting for gains!   Sat Jun 09, 2012 6:50 am

At first, browse leangains.com and go threw the site, Martin Berkhan, author of the method, did the huge research and every his word has a scientific background but at the same time it´s very understandable for laymans.

And it works. Look at the testimonials on that page.

At the forum I think ironloo has great experience, I´m only begginer.
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K4lisPeluru

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PostSubject: Re: Intermittent fasting for gains!   Sat Jun 09, 2012 7:29 am

i have been doing LG for 12 weeks and to me, its a good way to manage your diet. strength gains have been improved enormously ever since i started LG.

LG is a lifestyle, eating method. not a supplement for old folks. in fact, its something that our ancestors may have practised that kept them healthier compared to us now.
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Cvok

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PostSubject: Re: Intermittent fasting for gains!   Sat Jun 09, 2012 6:16 pm

I saw leangains.com and read a lot there. Can you give me example of your meals?
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K4lisPeluru

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PostSubject: Re: Intermittent fasting for gains!   Sat Jun 09, 2012 7:48 pm

Cvok wrote:
I saw leangains.com and read a lot there. Can you give me example of your meals?

here is more summarized version for LG - http://examine.com/leangains-faq/

in terms of meals
workout days = high carbs, moderate/high protein, low fat, more caloric intake in general
rest days = high protein, moderate fat, low carbs, less caloric intake in general

it doesnt matter what you eat, just as long you get those nutrients in and make sure to avoid junk food (not healthy anyways). the cleaner the better.

how i try to keep consistent on my meals. i try to limit to few choices, saves more $$$ and time.

workout days
1.30 pm - heaviest meal of the day - rice with some meat OR pasta bolognese. dessert after (normally cakes)
5pm - strawberry + banana blended smoothie
9pm - rice/carrots/vegetables with seafood/meat

rest days
1.30 pm - meat/seafood with veggies
5pm - carrot, orange, apple, spinach blended smoothie (going to start this one soon, normally i take protein type of food around this time but im switching it up, i know it sounds disgusting, but just want that healthy vits and fibre)
9pm - veggis and meat/seafood
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pflmagic



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PostSubject: Re: Intermittent fasting for gains!   Sat Jun 09, 2012 10:00 pm

Leangains is great man. It might seem a tad daunting at the start but once you get into the flow you will love it. As stated its a lifestyle eating method. Still follow the basic macro compositions on rest and workout days but its up to you on how you want to fill that. I still try and eat as cleanly and raw as possible, but I guess you could really eat what ever as long as its 'in your macros'. You will lean out, you will put on muscle; just stick to it. Also even if you don't count calories... google search the leangains calculator and see roughly how much you should be getting each day in comparison to your body type. Any questions man feel free to ask! A fair few people seem to follow this here, so there's plenty first hand support. Its worth giving it a shot for a bit; it might be for you or it might not. You'll know after 2 weeks or so.
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MegDanny

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PostSubject: Re: Intermittent fasting for gains!   Sun Jun 10, 2012 12:41 am

im doing lean gains too.. and to tell you that my body fat has decreased and my muscle mass has increased! im happy with the results..

body fat from 17.6% to 15%
muscle mass from 48.6kg to 50kg

you should start doing it right away! Very Happy
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Cvok

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PostSubject: Re: Intermittent fasting for gains!   Sun Jun 10, 2012 5:56 am

thank you guys for information Very Happy I'll start slow with this week hopefully I'll get some good results like you Smile
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AJ.

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PostSubject: Re: Intermittent fasting for gains!   Fri Jun 15, 2012 4:31 pm

Today I started with IF !!

I'm looking for meal ideas Laughing
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K4lisPeluru

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PostSubject: Re: Intermittent fasting for gains!   Fri Jun 15, 2012 7:55 pm

keep it simple

protein = fish, chicken, beef
carbs = pasta, rice, potato
fat = cheese, olive oil

on your rest days, load yourself with veggies and slow digesting protein to keep you filled.
spinach, brocollis, cottage cheese, eggs
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AJ.

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PostSubject: Re: Intermittent fasting for gains!   Fri Jun 15, 2012 8:33 pm

K4lisPeluru wrote:
keep it simple

protein = fish, chicken, beef
carbs = pasta, rice, potato
fat = cheese, olive oil

on your rest days, load yourself with veggies and slow digesting protein to keep you filled.
spinach, brocollis, cottage cheese, eggs

Thanks!! Very Happy
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ironloo

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PostSubject: Re: Intermittent fasting for gains!   Sat Jun 16, 2012 6:00 am

remember boyka only one meal is with carbs that's the meal after your workout , if you are a carb sensitive person lay off the rice,pasta, and most grains for a while trust me.
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AJ.

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PostSubject: Re: Intermittent fasting for gains!   Sat Jun 16, 2012 12:04 pm

ironloo wrote:
remember boyka only one meal is with carbs that's the meal after your workout , if you are a carb sensitive person lay off the rice,pasta, and most grains for a while trust me.

Leangains, window 13pm-20pm.

Kickboxing: Mon-Wed-Frid
Calis: Tue-Thur-Sat


Workout days: Two meals pre workout, one after.

1st meal: meat/fish, veggies, fruit
2nd meal: fresh cheese, veggies, meat/fish
PW meal: a lot of complex carbs (rice/pasta/potatos), meat/fish, fruit

Rest days (maximum two days per week):

1st meal: Some complex carbs, meat/fish, veggies, fruit
2nd meal: fresh cheese, veggies, meat/fish, fat
3rd meal: meat/fish, veggies, fat

maybe this?
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FlikstRR



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PostSubject: Re: Intermittent fasting for gains!   Sat Jun 16, 2012 2:13 pm

from what ive learnt of last few months trying various different diets LG seems to suit me so ive gone back to it myself too.

your plan sounds fine remember to try and keep carb portion size down.. no bigger than your clenched fist AND remember to keep them complex carbs... not simple.. so:

brown rice/pasta/spagetti etc (Not white)
sweet potato / yams (NOT plain potatos)

to keep some variation in diet white fish/ salmon/ checken beef etc.. although personally i dont really have beef. i prefer the fish/chicken as fish has good oils/fats.

Also Broccoli and spinisch are your freind.. get used to them as they are considered 'super foods' to some (google it im no expert lol)

Im doing lean gains.. details are in my log thread of my workout/diet as i too do martial arts. BUT i do have a protein shake outside of my feeding window, i dont know if i would advise this as i didnt do it last time.. BUT i workout in the morning while fasting AND again with martial arts during feeding window so i dont think a 1scoop protein shake with 250ml water isn't really gonna hurt Smile

Phil
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AJ.

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PostSubject: Re: Intermittent fasting for gains!   Sat Jun 16, 2012 2:49 pm

FlikstRR wrote:
your plan sounds fine remember to try and keep carb portion size down.. no bigger than your clenched fist

That would be low carb?!
I need more than that to complete my macros.

Workout days:

~200gr Protein + ~400gr Carbs + ~70gr Fat = ~2800kcals

FlikstRR wrote:
Also Broccoli and spinisch are your freind.. get used to them as they are considered 'super foods' to some

I eat them everyday, even before starting the IF Cool
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FlikstRR



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PostSubject: Re: Intermittent fasting for gains!   Sat Jun 16, 2012 2:53 pm

aah my apologies.. I am on low carb to cut weight.. not maintain, your clas are about 1000+ more than me hahaha! Only carbs I used to have really was at breakfast with oats.. but ive cut that now so i am on quite a low carb diet atm.. salads+protein at lunch atm.. Probably a bad thing lol but once weight tis down im gonna introduce more carb again.

Glad to hear it.. I'm a lucky person who likes spinach and broccoli too so its ok for me lol Smile
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K4lisPeluru

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PostSubject: Re: Intermittent fasting for gains!   Sat Jun 16, 2012 6:41 pm

boyka wrote:
ironloo wrote:
remember boyka only one meal is with carbs that's the meal after your workout , if you are a carb sensitive person lay off the rice,pasta, and most grains for a while trust me.

Leangains, window 13pm-20pm.

Kickboxing: Mon-Wed-Frid
Calis: Tue-Thur-Sat


Workout days: Two meals pre workout, one after.

1st meal: meat/fish, veggies, fruit
2nd meal: fresh cheese, veggies, meat/fish
PW meal: a lot of complex carbs (rice/pasta/potatos), meat/fish, fruit

Rest days (maximum two days per week):

1st meal: Some complex carbs, meat/fish, veggies, fruit
2nd meal: fresh cheese, veggies, meat/fish, fat
3rd meal: meat/fish, veggies, fat

maybe this?

rest day
1st meal: complex carbs is not necessary unless if you really really really need it. better substitute with vegs.

it depends on what kinda of gains you want quick. the strength will increase no doubt about it, but if plan to get lean quicker then the type of carbs would matter, brown rice instead of whte rice (to keep you filled more often that avoids you from overeating). otherwise, dont have to worry much about the food, just as long you get your macros in.

remember, enjoy the diet. sunny
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AJ.

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PostSubject: Re: Intermittent fasting for gains!   Sat Jun 16, 2012 8:54 pm

Thank you all ! Very Happy
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AJ.

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PostSubject: Re: Intermittent fasting for gains!   Sun Jul 22, 2012 4:48 pm

One month of LeanGains!!!

Before:



After:




Now, it's time to slow bulk Very Happy
Thanks everyone for the tips!
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FlikstRR



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PostSubject: Re: Intermittent fasting for gains!   Sun Jul 22, 2012 5:44 pm

nice dude.

never gonna shift my belly lol
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NGN

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PostSubject: Re: Intermittent fasting for gains!   Fri Aug 03, 2012 12:16 pm

Wow! Boyka, Nice results dude!

Im just about 1 week into the IF/LG. I would love to get half the results you achieved. My wife's company beach party is on Aug 18 and I would like to be sporting a 6 pack then.

Lean gains website is great. another awesome resource with easy diet/calorie set up is www.rippedbody.jp
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naishyboy

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PostSubject: Re: Intermittent fasting for gains!   Mon Aug 27, 2012 11:54 pm

Started this 10 days ago...did the warrior diet back in 2007 20 hours fast 4 hours eating, got ripped but couldn't get enough calories in and ended up breaking down muscle. This is working well, feel energised, hungy but not starving when fasting. I always get hungrier at night anyway so nice to eat without feeling guilty.

my only concern was doing endurance whilst fasted, i like climbing mountains now and again, yesterday i climbed for 4 hours whilst fasted and felt great...broke the fast at the top and cracked on down. too early to see results bodyfat wise but all positive so far.
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