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Caloric Intake on Leangains?

Answered on August 19, 2014
Created March 05, 2012 at 12:32 AM

I was talking to a friend about Leangains IF the other day and the question on calories came up (neither of us have the book). Have any of you followed the Leangains Protocol while eating Paleo...how did you go about doing it? What were your calorie intakes and macro ratios? I know Leangains is more high carb than most Paleo diets but it might suit me because I'm SO active.

235259a645be3cac56196e0489dbc8f4

on March 15, 2012
at 07:15 AM

I have an update: been experimenting with HIGHER carbs and it has been going pretty well so far. Its been challenging keeping the carbs paleo but the effor has paid off. Have been mixing up paleo sweet potato pancakes with tasty results! If you don't want to do higher carbs during the week you can try a massive weekend carb refeed every couple weeks. I tried that 2 weeks ago and it worked great as well!

235259a645be3cac56196e0489dbc8f4

on March 08, 2012
at 03:43 AM

Yeah. I upped carbs this week post workout and upped calories over all which feels weird on a cut. Experimenting with post strength training high carb/sweet potato protein pancakes for the extra paleo carbs!

9f54852ea376e8e416356f547611e052

(2957)

on March 06, 2012
at 02:22 PM

Agreed on all accounts. Andy's site lays it out much clearer, and the examine.com clears many qs. I really struggled with the carbs, but have no problems since re-introducing white rice and sweet potatoes into my diet.

235259a645be3cac56196e0489dbc8f4

on March 06, 2012
at 12:51 AM

Yeah I'm not a big fan of Keto myself. I find myself feeling run down lethargic and flat feeling. I did try something called the Anabolic Diet which was 5 days a week of keto and then a carb refeed every weekend which was really good! But you do need carbs for sure. If your high bodyfat LeanGains probably isn't the best for you. I dont suggest people try IF or LG until they are around 10% bodyfat or so. I didn't start till I was at 12%.

235259a645be3cac56196e0489dbc8f4

on March 06, 2012
at 12:48 AM

Yeah I agree. Although it fits his personality for sure. If you want to do it, all the information is there. You have to do alot of work in finding it though. I spent weeks reading over all his articles to formulate some kind of plan and have to constantly experiment. That Andy Morgan site seems really good in laying it all out. Never realized how high carb LG could be until I read his macro's. Nice link for sure!

9f54852ea376e8e416356f547611e052

(2957)

on March 05, 2012
at 08:11 PM

Martin's site is a mess and he does a poor job of getting the message across. Check out Andy Morgan's guide on how to calculate your macros (and his other articles) rippedbody.jp/2011/10/23/… and examine.com LG FAQ examine.com/leangains-faq

9f54852ea376e8e416356f547611e052

(2957)

on March 05, 2012
at 08:10 PM

Martin's site is a mess and he does a poor job of getting the message across. Check out the guides on rippedbody.jp for how to calculate your macros (and his other articles) http://rippedbody.jp/2011/10/23/how-to-calculate-leangains-macros/ and examine.com LG FAQ http://examine.com/leangains-faq/

273729a18d2f18903815d2644a4d64de

(1683)

on March 05, 2012
at 12:49 PM

Ive read his protocol multiple times, but I feel like Im missing something. I used the calculator and got my TDEE, macros, etc. but I feel like something is missing. How did you start the diet? Do you supplement? How long until you saw any changes in appearance/energy/appetite?

273729a18d2f18903815d2644a4d64de

(1683)

on March 05, 2012
at 12:47 PM

I'm looking to do higher carb higher protein lower fat...i tried keto for 4 weeks and found it difficult to keep energy up. a whole sweet potato contains what...100 grams or so of carbs? i can eat sweet potato all day, so hopefully this high carb thing will work. Unfortunately, I have 28% BF so im nowhere near lean...despite my super strict diet AND super active life. :/

9f54852ea376e8e416356f547611e052

(2957)

on March 05, 2012
at 09:32 AM

Martin has gone Hollywood according to him, so I'm assuming that's a lot of money to get his attention. I do it all by myself, I'm not training to go to the olympics.

593c12404a5b3fc113eb786fef031d01

(35)

on March 05, 2012
at 02:21 AM

are you dong private consultation with Martin or are you just figuring all of this stuff out by reading his posts?

9f54852ea376e8e416356f547611e052

(2957)

on March 05, 2012
at 01:38 AM

Oh, right, BCAAs. I do BCAA right before and after workout, and also added them after waking up and before going to bed when I went on a cut to protect my hardgained muscle mass. I don't count them as breaking a fast; other than that I only drink water during my fast. Yes, I'm very disciplined when it comes to following the protocol - the results speak for themselves, below 15% bf and still going, was at 24% a year ago.

273729a18d2f18903815d2644a4d64de

(1683)

on March 05, 2012
at 01:03 AM

that calculator is AWESOME! do you follow his protocol exactly with the BCAA's and all?!

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3 Answers

3
9f54852ea376e8e416356f547611e052

(2957)

on March 05, 2012
at 12:58 AM

Been paleo since July, LG since October - good combination for fat loss, lost 10kg since October while retaining muscle mass.

I'm a male, 37, 74kg, 3 days RPT weight training, 4 days off, sedentary (office) work. Here's what has worked for several weeks for me: I'm currently on an LG cut, TDEE +10% cals on training days, -30% on off-days. On training days I take 300+ grams of carbs, on off-days it's 50g or so. 160g of protein per day (2.5 grams per 1 kg of LBM). Fat fills rest of calories for each day. Training days 2300 cals, off days 1450. I used to do +20/-20 (ie. recomposition), which worked well, too.

Although I do track all calories in, I don't get hung up on details, just making my rough weekly calories, and making sure my carbs are high on training days and low on off-days. I actually cycle proteins in similar cadence, but that's just because of the foods I eat, and I like to keep my fat relatively high on all days.

Many people on IF/LG use this calculator. I have my own spreadsheet, based on Andy Morgan's calculations found on rippedbody.jp - the numbers are more or less the same, but my spreadsheet has more flexibility.

273729a18d2f18903815d2644a4d64de

(1683)

on March 05, 2012
at 01:03 AM

that calculator is AWESOME! do you follow his protocol exactly with the BCAA's and all?!

9f54852ea376e8e416356f547611e052

(2957)

on March 05, 2012
at 09:32 AM

Martin has gone Hollywood according to him, so I'm assuming that's a lot of money to get his attention. I do it all by myself, I'm not training to go to the olympics.

9f54852ea376e8e416356f547611e052

(2957)

on March 05, 2012
at 08:10 PM

Martin's site is a mess and he does a poor job of getting the message across. Check out the guides on rippedbody.jp for how to calculate your macros (and his other articles) http://rippedbody.jp/2011/10/23/how-to-calculate-leangains-macros/ and examine.com LG FAQ http://examine.com/leangains-faq/

593c12404a5b3fc113eb786fef031d01

(35)

on March 05, 2012
at 02:21 AM

are you dong private consultation with Martin or are you just figuring all of this stuff out by reading his posts?

9f54852ea376e8e416356f547611e052

(2957)

on March 05, 2012
at 01:38 AM

Oh, right, BCAAs. I do BCAA right before and after workout, and also added them after waking up and before going to bed when I went on a cut to protect my hardgained muscle mass. I don't count them as breaking a fast; other than that I only drink water during my fast. Yes, I'm very disciplined when it comes to following the protocol - the results speak for themselves, below 15% bf and still going, was at 24% a year ago.

273729a18d2f18903815d2644a4d64de

(1683)

on March 05, 2012
at 12:49 PM

Ive read his protocol multiple times, but I feel like Im missing something. I used the calculator and got my TDEE, macros, etc. but I feel like something is missing. How did you start the diet? Do you supplement? How long until you saw any changes in appearance/energy/appetite?

235259a645be3cac56196e0489dbc8f4

on March 06, 2012
at 12:48 AM

Yeah I agree. Although it fits his personality for sure. If you want to do it, all the information is there. You have to do alot of work in finding it though. I spent weeks reading over all his articles to formulate some kind of plan and have to constantly experiment. That Andy Morgan site seems really good in laying it all out. Never realized how high carb LG could be until I read his macro's. Nice link for sure!

9f54852ea376e8e416356f547611e052

(2957)

on March 05, 2012
at 08:11 PM

Martin's site is a mess and he does a poor job of getting the message across. Check out Andy Morgan's guide on how to calculate your macros (and his other articles) rippedbody.jp/2011/10/23/… and examine.com LG FAQ examine.com/leangains-faq

9f54852ea376e8e416356f547611e052

(2957)

on March 06, 2012
at 02:22 PM

Agreed on all accounts. Andy's site lays it out much clearer, and the examine.com clears many qs. I really struggled with the carbs, but have no problems since re-introducing white rice and sweet potatoes into my diet.

235259a645be3cac56196e0489dbc8f4

on March 08, 2012
at 03:43 AM

Yeah. I upped carbs this week post workout and upped calories over all which feels weird on a cut. Experimenting with post strength training high carb/sweet potato protein pancakes for the extra paleo carbs!

2
235259a645be3cac56196e0489dbc8f4

on March 05, 2012
at 05:56 AM

I have been doing IF and LeanGains for a while all Paleo. I didn't like going that high on carbs. I never found any benefit going over 150/200 grams carb wise and found it too hard to eat double the carbs of protein. I love eating meat. I have 100% of my carbs post workout meal then dinner is protein/fat. Made it much more do-able and satiating for me then shoving down rice/sweet potatoes all day. I do higher carbs 150ish on strength days and very low like 50 or less on off/cardio days. I keep protein pretty high at around 40-50% of calories and then fats make up the rest. So for example I might do 50% protein/35% carbs/ 15% fats on strength days. Then on off/rest/cardio days would do 50% protein/ 40% fats/ 10% carbs mainly from veggies or trace amounts. I put on 4lbs of muscle while dropping from around 12% bodyfat to single digits in a few weeks. Might be worth experimenting with higher carbs and lower protein but I just prefer to eat meat.

273729a18d2f18903815d2644a4d64de

(1683)

on March 05, 2012
at 12:47 PM

I'm looking to do higher carb higher protein lower fat...i tried keto for 4 weeks and found it difficult to keep energy up. a whole sweet potato contains what...100 grams or so of carbs? i can eat sweet potato all day, so hopefully this high carb thing will work. Unfortunately, I have 28% BF so im nowhere near lean...despite my super strict diet AND super active life. :/

235259a645be3cac56196e0489dbc8f4

on March 06, 2012
at 12:51 AM

Yeah I'm not a big fan of Keto myself. I find myself feeling run down lethargic and flat feeling. I did try something called the Anabolic Diet which was 5 days a week of keto and then a carb refeed every weekend which was really good! But you do need carbs for sure. If your high bodyfat LeanGains probably isn't the best for you. I dont suggest people try IF or LG until they are around 10% bodyfat or so. I didn't start till I was at 12%.

235259a645be3cac56196e0489dbc8f4

on March 15, 2012
at 07:15 AM

I have an update: been experimenting with HIGHER carbs and it has been going pretty well so far. Its been challenging keeping the carbs paleo but the effor has paid off. Have been mixing up paleo sweet potato pancakes with tasty results! If you don't want to do higher carbs during the week you can try a massive weekend carb refeed every couple weeks. I tried that 2 weeks ago and it worked great as well!

0
74054044ec3a720eefea7e3601baba89

on June 25, 2012
at 08:20 PM

Anybody else get wicked diarrhea from this method? I find myself unloading a firehose of green and chunky discharge out my arse each morning and it is rather uncomforting. I think it has something to do with the refeed days but I'm not certain

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