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Cutting using IF Leangains Protocol question

Answered on August 19, 2014
Created May 08, 2013 at 9:36 PM

I am currently in the process of trying to cut bodyfat %. I am keeping my carbs low on off/cardio days and high on training days. I can't seem to find an answer to whether i should be raising my fat intake during the low carb days or keeping everything as is? Some insight would be greatly appreciated

2edfcc5c8044bbb4f22ba6ea4289f592

(1398)

on May 28, 2013
at 01:12 AM

I'm not talking about what Martin suggests. I'm talking about the effects of carbohyrdates vs. fat on leptin levels during a refeed. A regular off day should be higher fat yes.

5e5ff249c9161b8cd96d7eff6043bc3a

(4713)

on May 27, 2013
at 02:25 PM

This isn't what Martin suggests. He recommends higher fat on off days. His entire premise is based on muscle mass retention and optimization of hormone status.

61354247aa50d3046613ba71f5254adf

(0)

on May 09, 2013
at 01:51 AM

awesome. Thankyou! much appreciated, both of you

2edfcc5c8044bbb4f22ba6ea4289f592

(1398)

on May 08, 2013
at 10:46 PM

Yes. I didn't mention that: if you are going to run a very large deficit on off days, eat a maintenance or above on training days. You can make it work at 1700-1800 cal a day, and it will work very well, IF you have a REFEED day every so often to reset leptin levels (once a week is a good starting point). A refeed should be around double your normal daily carbs, slightly lower protein, and very low fat (fat intake has no effect on leptin levels).

61354247aa50d3046613ba71f5254adf

(0)

on May 08, 2013
at 09:46 PM

Last time i approached my fat loss to aggressively (17-1800calories) a day my fat loss stalled out pretty fast. Im 6'2 192lbs and id say around 15% bodyfat btw. One more question. If i were to eat at a large calorie deficit on off days, would eating above maintenance on training days help balance my metabolism out so it doesn't come to a halt again?

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2 Answers

1
166f449979d83186bd876e8f466d0a69

(1317)

on May 08, 2013
at 10:43 PM

Have a peek at this for how to work out your LG macros!

http://rippedbody.jp/?s=macro

61354247aa50d3046613ba71f5254adf

(0)

on May 09, 2013
at 01:51 AM

awesome. Thankyou! much appreciated, both of you

-1
2edfcc5c8044bbb4f22ba6ea4289f592

(1398)

on May 08, 2013
at 09:40 PM

It depends. If you want to be aggressive and lose fat quickly then no, keep fat and carbs low on off days to run a large calorie deficit. I don't think this is optimal for muscle mass retention and hormone status, but you gotta do you. If you want to ensure you feel better throughout and keep some more muscle, then bump your fat up a bit on off days but still ensure you are running a calorie deficit. Calories do matter at the end of the day. There's nothing magical about IF, I view it as just a creative and easy way to restrict calories. Martin Berkhan has even said as much.

2edfcc5c8044bbb4f22ba6ea4289f592

(1398)

on May 08, 2013
at 10:46 PM

Yes. I didn't mention that: if you are going to run a very large deficit on off days, eat a maintenance or above on training days. You can make it work at 1700-1800 cal a day, and it will work very well, IF you have a REFEED day every so often to reset leptin levels (once a week is a good starting point). A refeed should be around double your normal daily carbs, slightly lower protein, and very low fat (fat intake has no effect on leptin levels).

61354247aa50d3046613ba71f5254adf

(0)

on May 08, 2013
at 09:46 PM

Last time i approached my fat loss to aggressively (17-1800calories) a day my fat loss stalled out pretty fast. Im 6'2 192lbs and id say around 15% bodyfat btw. One more question. If i were to eat at a large calorie deficit on off days, would eating above maintenance on training days help balance my metabolism out so it doesn't come to a halt again?

2edfcc5c8044bbb4f22ba6ea4289f592

(1398)

on May 28, 2013
at 01:12 AM

I'm not talking about what Martin suggests. I'm talking about the effects of carbohyrdates vs. fat on leptin levels during a refeed. A regular off day should be higher fat yes.

5e5ff249c9161b8cd96d7eff6043bc3a

(4713)

on May 27, 2013
at 02:25 PM

This isn't what Martin suggests. He recommends higher fat on off days. His entire premise is based on muscle mass retention and optimization of hormone status.

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