3

votes

Have you combined Crossfit with Leangains-style intermittent fasting? What was your experience?

Answered on August 19, 2014
Created August 08, 2011 at 12:46 AM

I was really shocked not to see any already posted questions with titles having both "Crossfit" and "Leangains". I realize that Martin Berkhan's training centers heavily on weights, but I was curious to know if anybody has combined the intermittent fasting protocol that he prescribes with a Crossfit fitness routine.

If you've done this, I want to know everything about your experience - for better or worse!

Examples of details you could share:

  • Did you follow the 16 hrs. fasting / 3 meals in 8 hrs. prescribed by Berkhan?

  • If you were in an early morning Crossfit class, how did you make your fasting window and refeed work?

  • Did you take BCAAs (branched chain amino acids) like Berkhan does, or did you skip this?

  • Were you low carbing except for a carby refeed in the first post-workout meal? How many g carbs were in your refeed? How many carbs were you eating on a daily basis (refeed included) on days you were training?

  • Did any of the results surprise you - either in a good way or a bad way?

And - whatever else you'd like to tell us about combining Leangains IF protocol with Crossfit workouts!

1c67bc28f4e44bbb8770b86df0463df3

(6719)

on April 19, 2012
at 11:45 AM

xtend is a great BCAA sup

83d6a06c93bb3490dbca339cbbb63385

(526)

on August 25, 2011
at 12:28 AM

This is my experience too.

D30ff86ad2c1f3b43b99aed213bcf461

on August 24, 2011
at 09:28 PM

Eric - draft a fresh question separate from this one if you'd like some feedback from PaleoHackers on preferred brand/type of BCAAs. Odds are slim that folks will find this and answer quickly, but a new question will get many more views.

D30ff86ad2c1f3b43b99aed213bcf461

on August 24, 2011
at 07:59 PM

Unbelievable - the pics speak for themselves! WOW. Thanks so much for your detailed feedback!

1ec4e7ca085b7f8d5821529653e1e35a

(5506)

on August 24, 2011
at 07:55 PM

Wow you killed it! Did you attempt calorie restriction as a part of the leaning out process or just work with the benefits of morning training? If so how did you calculate your cals? And usually it's recommended just 10g pre/post workout I thought? Reason for 20g? Congratulations on the results!

1ec4e7ca085b7f8d5821529653e1e35a

(5506)

on August 15, 2011
at 12:18 PM

I would love to do that but I can't get over my metcon addiction

8d1ce78fe7071f2f60fd59365bf21cfc

(580)

on August 14, 2011
at 11:26 AM

I have same sort of experiences from CF and caloric restriction. I leaned out first quite a bit, but i wasn't IF:ing. I started doing leangains, and did some metcons after lifting at least twice a week, but noticed that they were taxing my body in a way i didnt' like. I left out metcons, did starting strenght-type workouts, and it definately worked better. Now I'm doing Wendler's 5/3/1 with Leangains 20% deficit from average daily maintenance on rest days (2100-2300) and 20% above maintenance on workout days (3100-3300), and it seems to be working great.

04f2eae4450112cdedce7235923c646d

(1112)

on August 11, 2011
at 08:31 PM

That is my experience. Whenever doing metcons, I usually have a longer feeding window, or at least have one meal pre-workout.

D30ff86ad2c1f3b43b99aed213bcf461

on August 11, 2011
at 08:24 PM

Are you speaking from theory or experience?

8ea84667a7f11ac3967f2ecfcad28ad8

(641)

on August 08, 2011
at 01:08 PM

Not quite on topic, but if you're serious about combining CF with SS-style weightlifting, you should ask Mr. Google about "Gant's hybrid program"

Frontpage book

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

4 Answers

best answer

2
1ec4e7ca085b7f8d5821529653e1e35a

(5506)

on August 11, 2011
at 07:28 PM

I have run with crossfit and leangains for about 8 months and I have seen great gains. I think that having a large percentage of your daily intake in the couple of hours post workout is pretty great for gains. This is, however, not in the context of a caloric defecit. Whenever I attempt crossfit and calorie restriction I crash after a week or two. Maybe I'm bad at calorie restriction and weight loss but who knows...

Stats in January (in pounds):
3x5 Press 125
3x5 Squat 245
3x5 Deadlift 355
3x5 weighted chinup +45 bodyweight of 180ish

Then I did from Febrary through May of strict crossfit.com and my strength did not increase at all and probably went down a bit, but my times were faster. (In June I attempted strict press and could only get 120# :( )

I started crossfitfootball.com on June 6th and right now my most recent stats are: Stats in January (in pounds):
3x5 Press 135 (+10)
3x5 Squat 290 (+45)
3x5 Deadlift 380 (+25)
3x5 Bench Press 215 (couldn't get 185 for 5 in january so up at least 30)
3x5 weighted chinup 70 (+25) done sometime in May)

bodyweight of 185ish. I haven't leaned out as much as I'd like but I also always eat as much as I want and my diet hasn't been the cleanest of paleo.

I guess I don't know where I was going with those stats but glean what you will. I think leangains works really well but I have been using it pretty much the whole time I've been logging so I can't really tell if my progress is faster. Main takeaway is do not do crossfit+IF+calorie restriction. Bad. News. Bears.

1ec4e7ca085b7f8d5821529653e1e35a

(5506)

on August 15, 2011
at 12:18 PM

I would love to do that but I can't get over my metcon addiction

8d1ce78fe7071f2f60fd59365bf21cfc

(580)

on August 14, 2011
at 11:26 AM

I have same sort of experiences from CF and caloric restriction. I leaned out first quite a bit, but i wasn't IF:ing. I started doing leangains, and did some metcons after lifting at least twice a week, but noticed that they were taxing my body in a way i didnt' like. I left out metcons, did starting strenght-type workouts, and it definately worked better. Now I'm doing Wendler's 5/3/1 with Leangains 20% deficit from average daily maintenance on rest days (2100-2300) and 20% above maintenance on workout days (3100-3300), and it seems to be working great.

5
Af5af75c478399c27611145182317429

on August 24, 2011
at 07:37 PM

Coming from a gals perspective here...At the start of June 2011, my crossfit gym started a paleo challenge. I ate paleo bout 80 percent of the time, so thought what the heck. I also incorporated leangains. My goal was to lean out without losing strength. Wasn't too interested in weight loss. At the start of the 60 day challenge I was 120 lbs (5'3"). We performed a WOD which consisted of 500 m row, 4 rds of 10 boxjumps, sit ups and ring rows, then end with a 400m run. Did that initally in 9:43.

At the end of the challenge i weighed in at 107 lbs and i finished the WOD in 8:23. The before and after shots are pretty drastic...obviously alot of fat was shed.

you can see the before and after here: http://crossfitcarbon.com/wp-content/uploads/2011/08/LisaN.jpg

I followed the leangains pretty closely...a 16 hr fast (basically breaking my fast at noon each day and i didn't eat anything after 9pm). Took 20g of bcaa's prior to WOD'g. My gym follows Wendler 5/3/1...so the same as Martin...but we add in the oly lifts (cleans, jerks, snatches) as well as OHS.

I typically worked out at the 5:30am class, so as Martin advises...just took the bcaa's before the WOD and drank coffee and sipped on another 20 g of bcaa's until i broke my fast at noon. I did it everyday, rest or WOD days, thought it was super easy to do....and still continue to do it today.

I didn't get the bonk that some of you guys are talking about at all. I noticed some good strength gains, but i think i'm at my peak based on my weight on all my lifts. The next 60 days i'm going to see if I can gain about 10 lbs and hopefully that will be all muscle.

When I took in carbs it was typically in the form of veggies or fruit (not too much fruit). I rocked a sweet potato, or spaghetti squash now and then...but my micronutrients were typically very high protien, moderate carb and low fat.

In summary, leangains was a really awesome experience. I drastically changed my body composition and look in a relatively short amount of time. It was very easy to do and i will continue to do it. Strength went up as well on all lifts

Dead: 175 to 195 Bsquat: 140 to 155 Frt squat: 110 to 125 strict press 70 to 85 Snatch: 55 to 85 C&J: 95 to 117 OHS: 75 to 115

Oh and I won our Paleo Challenge probably as a result of leangains too.

1ec4e7ca085b7f8d5821529653e1e35a

(5506)

on August 24, 2011
at 07:55 PM

Wow you killed it! Did you attempt calorie restriction as a part of the leaning out process or just work with the benefits of morning training? If so how did you calculate your cals? And usually it's recommended just 10g pre/post workout I thought? Reason for 20g? Congratulations on the results!

D30ff86ad2c1f3b43b99aed213bcf461

on August 24, 2011
at 07:59 PM

Unbelievable - the pics speak for themselves! WOW. Thanks so much for your detailed feedback!

2
F3fc2e0a9577e7e481a387d917904d1e

(1070)

on August 11, 2011
at 08:20 PM

Crossfit style metcons + 16 hours fasted = sky-high cortisol and catabolism. Not recommended.

04f2eae4450112cdedce7235923c646d

(1112)

on August 11, 2011
at 08:31 PM

That is my experience. Whenever doing metcons, I usually have a longer feeding window, or at least have one meal pre-workout.

D30ff86ad2c1f3b43b99aed213bcf461

on August 11, 2011
at 08:24 PM

Are you speaking from theory or experience?

83d6a06c93bb3490dbca339cbbb63385

(526)

on August 25, 2011
at 12:28 AM

This is my experience too.

0
9334503362e755e5d654c02a9cc1c17a

on August 24, 2011
at 08:57 PM

For people that mention BCAA's here, what kind do you take?

D30ff86ad2c1f3b43b99aed213bcf461

on August 24, 2011
at 09:28 PM

Eric - draft a fresh question separate from this one if you'd like some feedback from PaleoHackers on preferred brand/type of BCAAs. Odds are slim that folks will find this and answer quickly, but a new question will get many more views.

1c67bc28f4e44bbb8770b86df0463df3

(6719)

on April 19, 2012
at 11:45 AM

xtend is a great BCAA sup

Answer Question


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