Hi all, I am interested in hearing about people's experiences on a LEANGAINS/IF-style diet. Recently I attempted a leangains variant where only 3 meals per day were consumed at 5 hour intervals with the remainder of the 24 hour day beiing 'fasted'(or not entailing the consumption of food). The results were a visible trend towards the opposite body composition desired(min.fat, max. muscle or BF% in the range of 5-10%). I was following a daily regimine of 3x1,000kcal. meals with carbs other than low calorie veggies(garlic, cabbage, etc.) and few of these to accomodate the caloric load of the meal without excess bulk/volume. Has anyone fared the same on this diet schema? In terms of mood/psychological state I would feel very lethargic post-prandially for as long as 2 hours, then I would feel fine until approx. the 4th hour at which point I would feel starved and could detect muscle catabolism setting in(how can I detect it? answer: cold muscles, the skin becoming taut and bones 'sticking out'). I would distract myself until the 5th hour at which point I would then initiate the process again. Throughout I felt more starved than liberated of the heavy feeling of bulk in the digestive system that I anticipated would occur on this regimine. I am wondering if there is a way around this process and the 2-3 meal per day regimine can be practiced without any muscle wasting and/or post-prandial state of lethargy and without any shift in body composition. At the present I am consuming 4 meals per day at approx. 750 kcal each(slight increase for PWO meals), all of which are P&Fmeals on a VLC diet(no starches, no carbs). PUFAs are at a minimum. I am doing 2 per day sessions of weight-training at 45-1 hour each with 1 30 minute walk for some cardio. I would like to minimize the amount of time allocated to eating/frequency of interruptions throughout the day which is what prompts this question. Perhaps there is an adjustment process that one has to go through to operate on this style of diet best? If so, how can it be accomplished? Any anecdotes or personal successes or failures? As far as health is concerned eating less(bulk/volume) is best IMO. The least amount of time/money/effort spent the better. Can it be done?
asked bypaleohacks (78467)
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on May 13, 2011
at 06:15 PM
use some line breaks bro. lookin a bit ocd here.
martin recommends a 16 hr fasting window, eating to satiety during the 8 remaining hours, and training fasted with some BCAAs. he doesnt count calories or eat bland foods either.
on May 13, 2011
at 11:45 PM
some of us like to eliminate the guess work of 'bland' things like diet through planning. Advise, revise or demise... ??? PersonMan
I prefer adapt, improvise, and overcome. IMO, you are over-thinking/stressing about something so natural as eating. Do you put the same thought into breathing? You have got to be releasing cortisol during your perceived detection of catabolism.
"I would distract myself until the 5th hour at which point I would then initiate the process again." Dude! Are you LIVING life or merely sitting around waiting for your next meal?
I can only offer this....I use the leangains "approach" but LISTEN to my body. Isn't that what the Paleo lifestyle is really all about?
on May 13, 2011
at 06:10 PM
"I was following a daily regimine of 3x1,000kcal. meals with carbs other than low calorie veggies(garlic, cabbage, etc.) and few of these to accomodate the caloric load of the meal without excess bulk/volume."
Did you mean to say "with NO carbs other than low calorie veggies"? If so, this might be a big part of the problem. Leangains isn't very low carbohydrate, as far as I know. Adding that to the program may very well cause problems. I know I feel much more satiated with HIGH protein and moderate carbs (in the form of tubers). Very filling. I can say that, for me, combining low carb and intermittent fasting was a bad idea. (Honestly, low carb in general seemed like a bad idea for me).
And, no offense, but I think your fears about muscle catabolism after 4 hours are simply imagined. At least, the sources I've seen (on the Leangains sight, for instance) seem to refute the idea pretty thoroughly. If you are used to eating frequently, it will take some time to adjust to Intermittent Fasting. As far as I understand, there are certain chemicals that regulate when you get hungry, and it takes a couple weeks for these to be reset to your new, less frequent eating style.
Anyway, I would add some starches (a little on non-workout days, a lot post workout) and give it a week to see how you feel.
on November 03, 2011
at 09:43 PM
The people at Lean Gains are pretty broscience, and fail to understand nutrition and the body past macro ratios and calories. I personally don't believe in strict IF, just that a bit of intermittent fasting (and no snacking) can work in one's favor.
on May 13, 2011
at 11:21 PM
"As far as health is concerned eating less(bulk/volume) is best IMO. The least amount of time/money/effort spent the better. Can it be done?" - YES. You have aready achieved what a lot of Paleo followers aspire to - just appreciate what you have attained PersonMan !