5

votes

please explain the awesome results of leangains

Answered on August 19, 2014
Created June 17, 2011 at 9:25 AM

has anyone really explained the success of leangains? i cant find it if they have (wolf, devany, anybody... crickets) i will start it out and give my best guesses as to how they can do what they do

1) young males with still-optimal hormones

2) success stories are in the genetic top percentile, and the method actualizes that potential

3) increased caloric loads = super thermogenesis and fast gastric emptying = less caloric absorption and probably some other good stuff

4) intermittent fasting is really the answer

5) successful guys have no gut issues, dysbiosis, celiac, leaky gut etc

honestly i have no idea and WANT to know. can it be reverse engineered? can it be applied to people with dysfunctional systems?

Medium avatar

(2417)

on July 07, 2012
at 03:24 AM

Rest 3-5 min between ladders. Start another ladder. If you did 6 rungs before (1, rest,2,3,4,5,6reps), do 5 now. Rest 3-5min. 4 rungs. 3. 2. 1. Finished. So, 7 ladders starting with a 7 rung ladder, completed in 30 to 45min or so = 84 total reps. If you tried to do as many sets as you could at near your rep max each set, you would total far fewer reps in a workout than using ladders. The key is to work up gradually over the weeks. Back off when necessary. I increased my rep max 20% in 3 weeks. Workout total reps increased by 132% in 6 weeks.

Medium avatar

(2417)

on July 07, 2012
at 03:11 AM

For pullups, try Pavel Tsatsouline style ladders, 3x week. Do one clean dead hang pull up. Rest the time it took you to do that. Do two, rest. Three, rest. Four.....and so on. Each one of those mini sets is called a 'rung'. When the number of reps in a rung gets hard, STOP (If the 7 rep 'rung' was hard and rep 7 was slow and shaky, you did too many rungs. Do 6 rungs, then stop. The key is to stay fresh, and get in more VOLUME by not coming near failure). Thats the end of one ladder.

Medium avatar

(5639)

on September 09, 2011
at 06:44 AM

Whoa dude, good to have you back! I've been doing Leangains, roughly anyway, for the past 2 weeks, and haven't seen too much difference. I'll report back in 6 months though.

26b7615ef542394102785a67a2786867

(7967)

on June 18, 2011
at 05:35 PM

that only comes at the expense of eating what and how you like, and not having to managing your diet and exercise with obsessive precision.

26b7615ef542394102785a67a2786867

(7967)

on June 18, 2011
at 05:35 PM

As far as Richard Nikoley, he followed some of Martin's protocols and detailed on his blog how he quickly gained muscle mass and strength while leaning out, but as far as I am aware he never took it to an extreme, had no intention of getting to single-digit body fat, and isn't doing it at all anymore (he had a shoulder injury which sidelined him from exercising at all for months). There are many ways to get results with the leangains system but most people don't want to look like fitness models/bodybuilders;

26b7615ef542394102785a67a2786867

(7967)

on June 18, 2011
at 05:28 PM

dsohei, I wouldn't say he was 'sick'. I just think that for a young teenage boy to have such high body fat there has to be some significant metabolic disturbances (not permanent ones necessarily). Most American boys and young men eat like absolute shit and huge amounts, and yet a majority remain relatively lean... those that don't usually had their metabolic regulation negatively effected starting in early childhood. That's just the way I see it. I think something has to be awry on a chemical/hormonal level for people to get fat.

26b7615ef542394102785a67a2786867

(7967)

on June 18, 2011
at 05:26 PM

I wouldn't say he was 'sick'. I just think that for a teenage boy to have such high body fat there has to be some significant metabolic disturbances (not permanent ones necessarily). Most American boys and young men eat like absolute shit and huge amounts, and yet most remain relatively lean... those that don't usually had their metabolisms negatively effected in childhood. That's just the way I see it.

560821f3e7352455c3ebc2283d424f2e

on June 18, 2011
at 02:13 PM

Gotcha, will shot for say 500 cal deficit on maintenance and tinker with 20g carb to 80g carbs and work from there. Been reluctant to track for long time but finally realised need to have a bit of structure in the n=1 experiment plus will just keep my meals simple. Figure this may help leptin sensitivity too. Game on :)

A15af22bd729ec030e8f47d1189b6eaf

(774)

on June 18, 2011
at 02:05 AM

+1 on sticking to it. You definitely have to make it part of your lifestyle. I had to take a break from this protocol due to prolongued travel. Awesome results though, could see them after 3 weeks already.

A15af22bd729ec030e8f47d1189b6eaf

(774)

on June 18, 2011
at 02:01 AM

@animalcule Yeah Martin has definitely definitely been obsessive about his own numbers, for years now :D

667f6c030b0245d71d8ef50c72b097dc

(15976)

on June 17, 2011
at 10:51 PM

yeah, its just that its scary for people in the beginning yknow? lots of people don't think they have the ability to lose any unwanted gains. I try to get as many people as possible to tinker and purposefully lose some weight and gain some weight, just so they know they can simply monitor, its not that big a deal.

667f6c030b0245d71d8ef50c72b097dc

(15976)

on June 17, 2011
at 10:49 PM

Minnie, he doesnt have that info because that is different for each individual. I am male, 31 years, 175 lbs, 5'11"; i'd need different than you, different than martin, different from everyone. depends. you gotta go in and tinker and find yours. If you start gaining more than you want, eat less.

667f6c030b0245d71d8ef50c72b097dc

(15976)

on June 17, 2011
at 10:48 PM

go to his site. leangains.com

560821f3e7352455c3ebc2283d424f2e

on June 17, 2011
at 09:35 PM

Had a look on leangains, very interesting. where on the site does Martin breakdown total calorie intake for workout & rest days? I see he breaks the percentage of calories per meal but I am unsure of how many calories in total to consume?! It's probably obvious on the site but can't seem to locate. (female, 5'4" 140ish) happy to get back into tracking if I get good results!

50637dfd7dc7a7e811d82283f4f5fd10

(5838)

on June 17, 2011
at 08:35 PM

Absolutely. I was stuck on the same bodyweight and lifting weights for a month. I added calories and busted right through both, inversely of course. I did put back on some weight due to over calculations of caloric needs but it comes rigth off with a fasted workout.

9e1dedf12f6ee75b7fe460960971fd21

(624)

on June 17, 2011
at 08:15 PM

Dsohei, I'm not advocating trackign calories myself. For me, I don't have any particular goals to change my bodyweight or get ripped etc. I'm just conveying what Martin Berkhan says.

667f6c030b0245d71d8ef50c72b097dc

(15976)

on June 17, 2011
at 08:12 PM

No, i'd agree with Mike here all the way. Martin has always maintained that calories count. Period. Tracking one's intake is the only way to know how to strategically eat more at certain times and less at others. Again, as always, I'm amazed at how people are so anti-tracking. Its like everyone is afraid to know what they're really consuming. Head in the sand is no way to live.

05055dcbf12c81f1cce777ec365870af

(1791)

on June 17, 2011
at 08:07 PM

i'd like to know how to track calories for 1/2 a grass fed cow's heart... i mean, c'mon, real food isn't quantifiable like that...?

Cf626d3fba66c18297b3f1116a920e58

(3417)

on June 17, 2011
at 07:29 PM

Nah, it's a local thing, but now that I'm aware of that brand...

A2fe5bbd09c7804fd321e9e9a9f9d199

(1614)

on June 17, 2011
at 06:03 PM

Is it the Straus creamery Dutch Chocolate... that "crack cheat for paleos" has done me in once or twice.

667f6c030b0245d71d8ef50c72b097dc

(15976)

on June 17, 2011
at 05:23 PM

@Todd, word up. In the beginning I continually failed to understand this now somewhat obvious point. Calories simply must increase commesurately with load. There is no way around the fact that he body needs more calories to come back stronger due to the inceased load and/or reps that created the stimulus to grow. After a certain point it's so hard to exactly eat only the added needed cals that you will eventually overeat and thus store more body fat. Of course you'll still grow stronger but you will breed grow that little bit fatter, too. Just the way it is.

50637dfd7dc7a7e811d82283f4f5fd10

(5838)

on June 17, 2011
at 04:37 PM

There are plenty of his clients who are "past their prime" that have shown great results. Just look at the success story page. His system works if you stick to it.

50637dfd7dc7a7e811d82283f4f5fd10

(5838)

on June 17, 2011
at 04:35 PM

Good luck, Becker! let's us know if you PR. Keep up the good work

50637dfd7dc7a7e811d82283f4f5fd10

(5838)

on June 17, 2011
at 04:34 PM

I second Ben's comment about eating more. I hit a serious plateau while not adjusting my calories accordingly and lifting heavier weights. You need the fuel or you won't gain.

05055dcbf12c81f1cce777ec365870af

(1791)

on June 17, 2011
at 04:17 PM

also, martins old pictures, i don't think he was sick per se, but just malnourished... i could be wrong but i don't call that sick.

05055dcbf12c81f1cce777ec365870af

(1791)

on June 17, 2011
at 04:15 PM

yes, i'm aware, which is why i'm hopeful that it will work for many different (sick) people. i'm just wary because i know for myself, my candida and leaky gut have issues with many types of food and also large meals. i'm trying to see if there's a leangains tweak for sick people.

667f6c030b0245d71d8ef50c72b097dc

(15976)

on June 17, 2011
at 02:44 PM

@Jan, if you continue to lift progressively heavier things you must eat more commesurately. otherwise you will not have enough calories to rebuild and come back stronger

05055dcbf12c81f1cce777ec365870af

(1791)

on June 17, 2011
at 02:02 PM

here's the thing, just cause the originator explains it, doesnt make it the only truth. i have read the site and martin's reasonings. i want OTHER takes on it because it would shine more light. also, nikoley doesn't look like a fitness model yet, so i'm curious and skeptical if everyone can do this regardless of age, genetics, or dysfunction. thank you for your awesome summary, btw.

A15af22bd729ec030e8f47d1189b6eaf

(774)

on June 17, 2011
at 01:33 PM

@ben: Why would you think that the clients need to eat more progressively? Usually, when they lose weight, they need to eat less because their bmr also goes down. And yes, at some point gains seem to decline ... but getting to that level of strength already takes its time ... and when you're content, you'll switch maintenance which basically means upping your calories so that you do not lose any more fat. Easy as that :)

66974b2cb291799dcd661b7dec99a9e2

(11121)

on June 17, 2011
at 01:28 PM

Ditto - just take the initiative and read his site - it's all explained - too much info to be paraphrased here.

667f6c030b0245d71d8ef50c72b097dc

(15976)

on June 17, 2011
at 12:40 PM

and that that increase in frequency and of course the continued increase in caloric load overall for the day will indeed result in both a bit of fat gains and strength gains. not a bad thing, just what i think it is.

667f6c030b0245d71d8ef50c72b097dc

(15976)

on June 17, 2011
at 12:39 PM

yeah, this is right on his site, all over it tbh. Good summary, jan. I'd add my two cents as I do not believe the LG approach will result in consistent gains in lifting poundages over a long period. I believe that the actual LEAN gains will run for a good couple months, but I have to think that once practitioners approach their genetic potential for lifting poundages and the shit gets really heavy that increased frequency of feeding will become a necessity or the ability to handle progressively increased heavy loads will cease.

B3e7d1ab5aeb329fe24cca1de1a0b09c

(5242)

on June 17, 2011
at 11:40 AM

Word.. all answered on Martin's site.

  • 05055dcbf12c81f1cce777ec365870af

    asked by

    (1791)
  • Views
    10.9K
  • Last Activity
    1428D AGO
Frontpage book

Get FREE instant access to our Paleo For Beginners Guide & 15 FREE Recipes!

5 Answers

11
A15af22bd729ec030e8f47d1189b6eaf

(774)

on June 17, 2011
at 09:51 AM

Actually, Martin Provides all the answers on his site ...

In short, you cycle between carbs on workout days and fat/protein on rest days. The higher carb intake after workouts promotes the anabolic effects of insulin, while the low-carb intake on rest days makes it easier to cut calories. Combine this with the anabolic effects of overeating (workout days) and the allover high intake of protein (hunger-blunting and of course, mass gain), and baam, there is your fat loss and effective muscle gain.

No need to invoke Cordain et al. :)

Edit: Metabolical issues will be dealt with by intermittent fasting; and i guess Richard from FreeTheAnimal has figured out how to do Leangains the paleo way, with sweet potatoes and other tubers for carbs. Might want to skim his blog (and Martins) for more info on this ... No need to revert to pasta or cereal.

Edit 2: Calorie counting is essential on Martins Plan. No Metabolic wizardry, just plain numbers.

50637dfd7dc7a7e811d82283f4f5fd10

(5838)

on June 17, 2011
at 08:35 PM

Absolutely. I was stuck on the same bodyweight and lifting weights for a month. I added calories and busted right through both, inversely of course. I did put back on some weight due to over calculations of caloric needs but it comes rigth off with a fasted workout.

B3e7d1ab5aeb329fe24cca1de1a0b09c

(5242)

on June 17, 2011
at 11:40 AM

Word.. all answered on Martin's site.

667f6c030b0245d71d8ef50c72b097dc

(15976)

on June 17, 2011
at 12:40 PM

and that that increase in frequency and of course the continued increase in caloric load overall for the day will indeed result in both a bit of fat gains and strength gains. not a bad thing, just what i think it is.

66974b2cb291799dcd661b7dec99a9e2

(11121)

on June 17, 2011
at 01:28 PM

Ditto - just take the initiative and read his site - it's all explained - too much info to be paraphrased here.

05055dcbf12c81f1cce777ec365870af

(1791)

on June 17, 2011
at 02:02 PM

here's the thing, just cause the originator explains it, doesnt make it the only truth. i have read the site and martin's reasonings. i want OTHER takes on it because it would shine more light. also, nikoley doesn't look like a fitness model yet, so i'm curious and skeptical if everyone can do this regardless of age, genetics, or dysfunction. thank you for your awesome summary, btw.

667f6c030b0245d71d8ef50c72b097dc

(15976)

on June 17, 2011
at 10:51 PM

yeah, its just that its scary for people in the beginning yknow? lots of people don't think they have the ability to lose any unwanted gains. I try to get as many people as possible to tinker and purposefully lose some weight and gain some weight, just so they know they can simply monitor, its not that big a deal.

667f6c030b0245d71d8ef50c72b097dc

(15976)

on June 17, 2011
at 05:23 PM

@Todd, word up. In the beginning I continually failed to understand this now somewhat obvious point. Calories simply must increase commesurately with load. There is no way around the fact that he body needs more calories to come back stronger due to the inceased load and/or reps that created the stimulus to grow. After a certain point it's so hard to exactly eat only the added needed cals that you will eventually overeat and thus store more body fat. Of course you'll still grow stronger but you will breed grow that little bit fatter, too. Just the way it is.

667f6c030b0245d71d8ef50c72b097dc

(15976)

on June 17, 2011
at 02:44 PM

@Jan, if you continue to lift progressively heavier things you must eat more commesurately. otherwise you will not have enough calories to rebuild and come back stronger

667f6c030b0245d71d8ef50c72b097dc

(15976)

on June 17, 2011
at 12:39 PM

yeah, this is right on his site, all over it tbh. Good summary, jan. I'd add my two cents as I do not believe the LG approach will result in consistent gains in lifting poundages over a long period. I believe that the actual LEAN gains will run for a good couple months, but I have to think that once practitioners approach their genetic potential for lifting poundages and the shit gets really heavy that increased frequency of feeding will become a necessity or the ability to handle progressively increased heavy loads will cease.

A15af22bd729ec030e8f47d1189b6eaf

(774)

on June 17, 2011
at 01:33 PM

@ben: Why would you think that the clients need to eat more progressively? Usually, when they lose weight, they need to eat less because their bmr also goes down. And yes, at some point gains seem to decline ... but getting to that level of strength already takes its time ... and when you're content, you'll switch maintenance which basically means upping your calories so that you do not lose any more fat. Easy as that :)

50637dfd7dc7a7e811d82283f4f5fd10

(5838)

on June 17, 2011
at 04:34 PM

I second Ben's comment about eating more. I hit a serious plateau while not adjusting my calories accordingly and lifting heavier weights. You need the fuel or you won't gain.

26b7615ef542394102785a67a2786867

(7967)

on June 18, 2011
at 05:35 PM

that only comes at the expense of eating what and how you like, and not having to managing your diet and exercise with obsessive precision.

26b7615ef542394102785a67a2786867

(7967)

on June 18, 2011
at 05:35 PM

As far as Richard Nikoley, he followed some of Martin's protocols and detailed on his blog how he quickly gained muscle mass and strength while leaning out, but as far as I am aware he never took it to an extreme, had no intention of getting to single-digit body fat, and isn't doing it at all anymore (he had a shoulder injury which sidelined him from exercising at all for months). There are many ways to get results with the leangains system but most people don't want to look like fitness models/bodybuilders;

2
Cf626d3fba66c18297b3f1116a920e58

(3417)

on June 17, 2011
at 02:58 PM

I've been on leangains for 90 days with a pretty significant number of cheats in the last 21 days or so (so much ice cream, but all grassfed!). Through it all, I made sure to eat at the very least 1 lb. of beef a day with either 4 eggs or 6 oz. of salmon later in the day and 1 lb. potato or yam PWO. Also in the past few weeks, I've only worked out about 50% as much as I should have because of some nasty foot blisters (hint: don't go for your first barefoot walk on friggin concrete) and a little apathy immediately after my parents' divorce and move-outs.

Day 1 = ~137 lbs.
Day 90 = ~150 lbs.

I've put on significant muscle, but I've put on some fat, mostly in the last few weeks from all the sugary ice cream -- I'm talking a pint a day here, enough to make anyone add a little jiggly mass. I'll post before and after pics and a graph of my weight gain if anyone's interested.

I'm still gaining in all of my lifts except chinups and pullups which over the course of 90 days have gone from ~7 reps BW to ~10 reps BW, but stagnant for the last month.

I'm not convinced leangains is working because I'm still in the newb phase of lifting where just about anything will lead to an adaptive response, BUT I'm going to stick with the plan because my pre-ice cream gains were fat-free and quick. If these results keep coming and my body fat stays the same, I'll declare leangains the greatest thing since sliced bread. Wait a sec...

Oh, and hi everyone :P been awhile, eh?

Off to the gym, now. Today might just be the day I meet my bodyweight in benchpress!

50637dfd7dc7a7e811d82283f4f5fd10

(5838)

on June 17, 2011
at 04:35 PM

Good luck, Becker! let's us know if you PR. Keep up the good work

A2fe5bbd09c7804fd321e9e9a9f9d199

(1614)

on June 17, 2011
at 06:03 PM

Is it the Straus creamery Dutch Chocolate... that "crack cheat for paleos" has done me in once or twice.

Cf626d3fba66c18297b3f1116a920e58

(3417)

on June 17, 2011
at 07:29 PM

Nah, it's a local thing, but now that I'm aware of that brand...

Medium avatar

(5639)

on September 09, 2011
at 06:44 AM

Whoa dude, good to have you back! I've been doing Leangains, roughly anyway, for the past 2 weeks, and haven't seen too much difference. I'll report back in 6 months though.

Medium avatar

(2417)

on July 07, 2012
at 03:24 AM

Rest 3-5 min between ladders. Start another ladder. If you did 6 rungs before (1, rest,2,3,4,5,6reps), do 5 now. Rest 3-5min. 4 rungs. 3. 2. 1. Finished. So, 7 ladders starting with a 7 rung ladder, completed in 30 to 45min or so = 84 total reps. If you tried to do as many sets as you could at near your rep max each set, you would total far fewer reps in a workout than using ladders. The key is to work up gradually over the weeks. Back off when necessary. I increased my rep max 20% in 3 weeks. Workout total reps increased by 132% in 6 weeks.

Medium avatar

(2417)

on July 07, 2012
at 03:11 AM

For pullups, try Pavel Tsatsouline style ladders, 3x week. Do one clean dead hang pull up. Rest the time it took you to do that. Do two, rest. Three, rest. Four.....and so on. Each one of those mini sets is called a 'rung'. When the number of reps in a rung gets hard, STOP (If the 7 rep 'rung' was hard and rep 7 was slow and shaky, you did too many rungs. Do 6 rungs, then stop. The key is to stay fresh, and get in more VOLUME by not coming near failure). Thats the end of one ladder.

1
9e1dedf12f6ee75b7fe460960971fd21

(624)

on June 17, 2011
at 05:15 PM

Just to agree with some of the responses here, the leangains approach is actually very precise and involves a number of things other than an reduced eating window. among other things, you track calories and cycle macronutrients.

I believe Martin Berkhan said in a recent post, though, that he was going to start talking about some success stories other than young males who are good at lifting.

667f6c030b0245d71d8ef50c72b097dc

(15976)

on June 17, 2011
at 08:12 PM

No, i'd agree with Mike here all the way. Martin has always maintained that calories count. Period. Tracking one's intake is the only way to know how to strategically eat more at certain times and less at others. Again, as always, I'm amazed at how people are so anti-tracking. Its like everyone is afraid to know what they're really consuming. Head in the sand is no way to live.

560821f3e7352455c3ebc2283d424f2e

on June 18, 2011
at 02:13 PM

Gotcha, will shot for say 500 cal deficit on maintenance and tinker with 20g carb to 80g carbs and work from there. Been reluctant to track for long time but finally realised need to have a bit of structure in the n=1 experiment plus will just keep my meals simple. Figure this may help leptin sensitivity too. Game on :)

667f6c030b0245d71d8ef50c72b097dc

(15976)

on June 17, 2011
at 10:49 PM

Minnie, he doesnt have that info because that is different for each individual. I am male, 31 years, 175 lbs, 5'11"; i'd need different than you, different than martin, different from everyone. depends. you gotta go in and tinker and find yours. If you start gaining more than you want, eat less.

560821f3e7352455c3ebc2283d424f2e

on June 17, 2011
at 09:35 PM

Had a look on leangains, very interesting. where on the site does Martin breakdown total calorie intake for workout & rest days? I see he breaks the percentage of calories per meal but I am unsure of how many calories in total to consume?! It's probably obvious on the site but can't seem to locate. (female, 5'4" 140ish) happy to get back into tracking if I get good results!

05055dcbf12c81f1cce777ec365870af

(1791)

on June 17, 2011
at 08:07 PM

i'd like to know how to track calories for 1/2 a grass fed cow's heart... i mean, c'mon, real food isn't quantifiable like that...?

9e1dedf12f6ee75b7fe460960971fd21

(624)

on June 17, 2011
at 08:15 PM

Dsohei, I'm not advocating trackign calories myself. For me, I don't have any particular goals to change my bodyweight or get ripped etc. I'm just conveying what Martin Berkhan says.

1
26b7615ef542394102785a67a2786867

on June 17, 2011
at 03:54 PM

I think it's an excellent system to achieve muscle gain and fat loss, for almost any person. In short, for the reasons Jan detailed above.

However I highly doubt most people who try it are going to end up looking like Martin, who is almost inhumanly lean and muscular (I, for one, don't find it a good look). Having a body comp like his takes dedication, hard work, and a fool-proof system (which he has discovered). But they will probably build plenty of muscle, achieve awesome fitness, and get leaner. If you check out the 'success stories' on the site, there's a good variety of people, different ages and weights and fitness levels, not just young dudes, who transformed their bodies to an extreme: http://www.leangains.com/search/label/Success%20Stories

Have you seen Martin's own story with pictures? His metabolism doesn't look like it was so functional, as a younger teenager: http://www.leangains.com/p/my-transformation.html

05055dcbf12c81f1cce777ec365870af

(1791)

on June 17, 2011
at 04:15 PM

yes, i'm aware, which is why i'm hopeful that it will work for many different (sick) people. i'm just wary because i know for myself, my candida and leaky gut have issues with many types of food and also large meals. i'm trying to see if there's a leangains tweak for sick people.

A15af22bd729ec030e8f47d1189b6eaf

(774)

on June 18, 2011
at 02:01 AM

@animalcule Yeah Martin has definitely definitely been obsessive about his own numbers, for years now :D

05055dcbf12c81f1cce777ec365870af

(1791)

on June 17, 2011
at 04:17 PM

also, martins old pictures, i don't think he was sick per se, but just malnourished... i could be wrong but i don't call that sick.

26b7615ef542394102785a67a2786867

(7967)

on June 18, 2011
at 05:28 PM

dsohei, I wouldn't say he was 'sick'. I just think that for a young teenage boy to have such high body fat there has to be some significant metabolic disturbances (not permanent ones necessarily). Most American boys and young men eat like absolute shit and huge amounts, and yet a majority remain relatively lean... those that don't usually had their metabolic regulation negatively effected starting in early childhood. That's just the way I see it. I think something has to be awry on a chemical/hormonal level for people to get fat.

26b7615ef542394102785a67a2786867

(7967)

on June 18, 2011
at 05:26 PM

I wouldn't say he was 'sick'. I just think that for a teenage boy to have such high body fat there has to be some significant metabolic disturbances (not permanent ones necessarily). Most American boys and young men eat like absolute shit and huge amounts, and yet most remain relatively lean... those that don't usually had their metabolisms negatively effected in childhood. That's just the way I see it.

0
Eb249cff421c9198cdc6e868ea5aa8a2

(0)

on June 17, 2011
at 10:31 PM

If someone who knows could post some of the specifics of the Leangains recommendations, I'd be grateful... I know that for losing fat, one is supposed to create a moderate calorie restriction, and then cycle carbs with the workouts: high carb post workout, low carb on non-workout days - but I'm not sure what counts as "high" and "low". For some people, low carbs means 0 carbs; for others, it means around 100 grams. Anyone have some more specifics about Martin's macronutrient breakdowns?

667f6c030b0245d71d8ef50c72b097dc

(15976)

on June 17, 2011
at 10:48 PM

go to his site. leangains.com

Answer Question


Get FREE instant access to our
Paleo For Beginners Guide & 15 FREE Recipes!