2

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Leagains vs Breakfast for Strength (and Lean Mass)

Answered on August 19, 2014
Created October 23, 2012 at 9:41 PM

My second question today.. sorry! I know this is a paleo diet community, but I've read a lot on here about Crossfit and diet, strength training and diet, etc so I thought I would ask.

Basically... it's really simple. I'm torn between these two articles:

In this article Charles Poliquin is talking about how protein with your breakfast will make your workouts better and cognition better (as a student with morning classes this is really appealing.) http://www.charlespoliquin.com/Blog/tabid/130/EntryId/1625/Tip-461-Eat-Protein-for-Breakfast-for-A-Better-Workout-Better-Cognition.aspx

In a separate article he goes on to describe the "optimum" breakfast of protein and nuts: http://www.charlespoliquin.com/ArticlesMultimedia/Articles/Article/270/The_Meat_and_Nut_Breakfast.aspx Sounds like a match made in heaven..

IN THE OTHER CORNER:

You've got the famous Leangains.. I probably don't even need to link this because a lot of you in this community know the protocol by heart: http://www.leangains.com/2010/04/leangains-guide.html

What is optimal for lean body composition and maximum strength gains? I know different programs produce different results, but concerning diet alone.. for someone trying to get stronger (not necessarily "bigger") AND lower body fat percentage... who's side would you take?

F8b40817910f7d8a905d3c31ed625109

(25)

on October 24, 2012
at 05:09 PM

AH yeah I've just never seen that abbreviation before. I follow the LG protocol but on workout days I down 2tbs MCT oil before my workout plus BCAA throughout the "fast". Nothing on rest days.

06ca9c524c28bc3fba95d4d90f8f43c6

on October 24, 2012
at 04:20 PM

Do a google or forum search for Bulletproof Coffee. It's basically a low toxin coffee coupled with MCT oil and grass-fed butter.

F8b40817910f7d8a905d3c31ed625109

(25)

on October 24, 2012
at 03:51 PM

I don't have brain fog, but in that article Charles talks about "increased brain function" so it just sparked my interest. The LG protocol is working well for me now so I will stick to it, thanks.

F8b40817910f7d8a905d3c31ed625109

(25)

on October 24, 2012
at 03:50 PM

yeah, no energy problems. i'll probably stick with LG.

F8b40817910f7d8a905d3c31ed625109

(25)

on October 24, 2012
at 03:49 PM

Wish my body responded this way, I've been following leangains for so long that I am NEVER hungry in the mornings.. workout or not. So, like you said, I just listen to my body... hence why I follow leangains.

F8b40817910f7d8a905d3c31ed625109

(25)

on October 24, 2012
at 03:48 PM

I'm currently on the leangains protocal, I supplement BCAAs before and twice after as I have to workout early in the morning and don't break my fast until about 1PM. What are BFC?

F694fc245d03b64d6936ddb29f4c9306

(2613)

on October 24, 2012
at 12:59 PM

If you +1, you should at least upvote :P

510bdda8988ed0d4b0ec0b738b4edb73

(20888)

on October 23, 2012
at 10:09 PM

+1, I can't add anything more, so I won't. There is no "optimal" that works for everyone, and increasing leanness and increasing strength are antagonistic. Pick your goal, pick a protocol, track and see how it works for you. If you're going in the right direction, stick with it, if not mix it up and retest.

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5 Answers

best answer

3
59fa7cd87fb9d669adf21e5cf3e7ada5

on October 23, 2012
at 09:56 PM

Lean body composition and maximum strength gains are inconsistent, I'm a big fan of Martin's site but I don't think he is promising big strength gains with his method, if you look at the case histories he publishes people tend to maintain strength or increase/decrease a bit, more decrease because they are getting leaner.

I think making significant gains in strength while staying very lean is butting your head against a brick wall, it is the Holy Grail but imo is impossible to do.

You can certainly look more ripped by following the Lean Gains approach but in terms of maximum strength gains, there is a reason that really strong people tend to have a significant amount of body fat, to get stronger you need to run a caloric surplus.

F694fc245d03b64d6936ddb29f4c9306

(2613)

on October 24, 2012
at 12:59 PM

If you +1, you should at least upvote :P

510bdda8988ed0d4b0ec0b738b4edb73

(20888)

on October 23, 2012
at 10:09 PM

+1, I can't add anything more, so I won't. There is no "optimal" that works for everyone, and increasing leanness and increasing strength are antagonistic. Pick your goal, pick a protocol, track and see how it works for you. If you're going in the right direction, stick with it, if not mix it up and retest.

2
531b053b68e92ac509fc1544f88dc103

(1205)

on October 24, 2012
at 01:10 PM

I actually mix both methods throughout the week. I workout 5 days a week. 1-2 of those workouts is done on a 16 hour fast. Sometimes I do a fasted weight lifting session and other times I do straight-up cardio. I also go by how I feel. Like today for example, I woke up without feeling hungry so I'm going to stay fasted until 12pm when I hit the gym. Yesterday, however, I woke up starving and ate a huge breakfast before my workout. I think my hunger has to do with my state of muscle repair and recovery.

I tend to put all my food post-workout anyways. That way, I'm burning more fat and still building muscle. In fact, I don't waste time at all eating. I bring several rice cakes and protein shakes to the gym and chow down in the locker room before I even hit the shower (gross, eh?). I have found this has helped me bulk up my muscles while keeping my gut slim.

I believe that by mixing these protocols, your body gets challenged and forced to adopt to either method. I feel just as good working out fasted as I do fed.

F8b40817910f7d8a905d3c31ed625109

(25)

on October 24, 2012
at 03:49 PM

Wish my body responded this way, I've been following leangains for so long that I am NEVER hungry in the mornings.. workout or not. So, like you said, I just listen to my body... hence why I follow leangains.

2
06ca9c524c28bc3fba95d4d90f8f43c6

on October 24, 2012
at 01:01 AM

I'm a huge fan of Leangains with BFC in the AM. I've had noticeable changes in body comp and strength increases. I used to be scared to train fasted, but I typically break the fast with a workout now.

Matt
PhysiqueRescue.com

06ca9c524c28bc3fba95d4d90f8f43c6

on October 24, 2012
at 04:20 PM

Do a google or forum search for Bulletproof Coffee. It's basically a low toxin coffee coupled with MCT oil and grass-fed butter.

F8b40817910f7d8a905d3c31ed625109

(25)

on October 24, 2012
at 03:48 PM

I'm currently on the leangains protocal, I supplement BCAAs before and twice after as I have to workout early in the morning and don't break my fast until about 1PM. What are BFC?

F8b40817910f7d8a905d3c31ed625109

(25)

on October 24, 2012
at 05:09 PM

AH yeah I've just never seen that abbreviation before. I follow the LG protocol but on workout days I down 2tbs MCT oil before my workout plus BCAA throughout the "fast". Nothing on rest days.

1
Ef777978cfeb8fbdd18d75c4f6c4cb23

on October 24, 2012
at 12:44 PM

I think the answer has something to do with how "experienced" you are a) with paleo eating & b) in the gym.

If you're relatively new to all this I think working out fasted can be very challenging. Fasting can be challenging for newbies without the gym work. If you know what you're doing in the gym and with your diet I reckon the easiest thing is to experiment.

Actually you have 3 goals: 1) lean out, 2) increase strength & 3) no brain fog. I have no problem with leangains or any of the others but they have been training for years & their life is dedicated to looking good (go and read Martin's bio if you doubt that). Others of us are trying to juggle multiple commitments and I would suggest there is no point toughing out a fasting regime if it impacts on your studies.

F8b40817910f7d8a905d3c31ed625109

(25)

on October 24, 2012
at 03:51 PM

I don't have brain fog, but in that article Charles talks about "increased brain function" so it just sparked my interest. The LG protocol is working well for me now so I will stick to it, thanks.

1
2e1591c76896828077b930de5107f1af

on October 23, 2012
at 11:08 PM

go with lean gains, i dont think it will affect your strenth, i dont feel a differance. in fact i feel lighter and more energetic fasted with only a large black coffee preworkout. you can try that and see how you feel, if you lack of energy, go with charles

F8b40817910f7d8a905d3c31ed625109

(25)

on October 24, 2012
at 03:50 PM

yeah, no energy problems. i'll probably stick with LG.

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