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.
asked byHoover (1683)
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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.
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.
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