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Leangains IF schedule guidance?

Answered on August 19, 2014
Created November 14, 2011 at 3:19 PM

02.03.2012: For archive sake, just to say that in the end I learnt to get out of bed and have since been on the standard leangains.com: Early Morning Fasted Training.


I am interested in working with the Leangains IF guide but wondered if there was anyone can help me clarify the scheduling?

After reading the guide a number of times, I am still not entirely clear how to implement it within my work schedule. My work day starts 9:00 and generally ends 18:00-19:00.

What I am thinking of is the following:

07:00 - 14:00 : Fasted (10g BCAAs)[7hr].
14:00 - 15:00 : First Meal (25% calorie intake) [1hr]. 
15:00 - 19:00 : Fasted [6hr].
19:00 - 20:00 : Pre-workout Meal (25% calorie intake) [1hr].
20:00 - 21:00 : Workout [1hr].
21:00 - 22:00 : Post-workout Meal (50% calorie intake) [1hr]. 
22:00 - 07:00 : Fasted (slept) [9hr].

At the moment I am trying to shift my workout from 21:00 to 20:00 so I can get to sleep earlier. Normal bedtime is around 23:30-1:00. This habit is a must for me to break for obvious reasons.

Can anyone else share their IF schedule in aid to help me design something better?

Ca2c940a1947e6200883908592956680

(8574)

on September 07, 2013
at 01:28 AM

Edited to show my current schedule.

Ca2c940a1947e6200883908592956680

(8574)

on March 02, 2012
at 09:33 AM

Edited to show that since February I got my lazy ass out of bed in the morning.

Ca2c940a1947e6200883908592956680

(8574)

on November 17, 2011
at 01:08 AM

OK edited my schedule above to push my first meal to 14:00, also going to be looking into how I can get my BCAAs in whole foods rather than supplementation. http://paleohacks.com/questions/31297/bcaa-home-made-beef-jerky triggered the thought.

Ca2c940a1947e6200883908592956680

(8574)

on November 17, 2011
at 01:05 AM

Just found: http://paleohacks.com/questions/31297/bcaa-home-made-beef-jerky which makes a good point that why not aim to get the BCAAs from whole foods rather than supplementation. Will continue to look at this for longer term.

Ca2c940a1947e6200883908592956680

(8574)

on November 17, 2011
at 12:56 AM

Kent thanks for the follow up links. Read the LG guide as mentioned in my question but needed to specifically go through his other articles. I think I am pretty much there and changed my schedule above. I decided to take BCAAs "for breakfast" after reading the "Protein synthesis" section in: http://www.leangains.com/2010/05/early-morning-fasted-training.html

Ca2c940a1947e6200883908592956680

(8574)

on November 17, 2011
at 12:46 AM

OK reading through a lot of LG articles, I think I am pretty much there, except to shift my first meal ideally to 14:00. I have edited my schedule above now.

07ca188c8dac3a17f629dd87198d2098

(7970)

on November 15, 2011
at 02:18 PM

(Technically I could've skipped the BCAAs since I had a small protein meal, but I wanted to cover my bases)

07ca188c8dac3a17f629dd87198d2098

(7970)

on November 15, 2011
at 02:17 PM

http://is.gd/xuclwl - check the end of the article. Here's a little more: http://is.gd/ctLjmb And the overall guide is here: http://is.gd/lIWsgB - check the section on fasted training, just above "Diet Methodology". I have a fairly long fast - I find I get good results this way. All my lifts are increasing, and I appear to be getting leaner. If you don't care for the long fast, you can have small meals prior.

07ca188c8dac3a17f629dd87198d2098

(7970)

on November 15, 2011
at 02:13 PM

I don't take BCAAs - I'm at work and don't want to fuss with mixing powders. I take the BCAAs to give my muscles a little fuel for the workout. According to the LG guide, this is the way to do it. Links in next comment. Trust me, it's not low protein. My post workout meal was russet potatoes, milk, cottage cheese, tuna, some fruit, and some nuts. For the day I had about 130g protein, 273g carbs, 63g fat. Ideally I would've had a bit more protein, more carbs, and less fat, but that was the best I could do with the food I had on hand last night.

Ca2c940a1947e6200883908592956680

(8574)

on November 15, 2011
at 09:08 AM

Should you not be taking BCAAs between 06:00 - 17:00? I thought the idea was to prevent muscle loss during the fast? This seems a very low protein day, so you are getting the majority of your day's calories from carbs at dinner?

Ca2c940a1947e6200883908592956680

(8574)

on November 15, 2011
at 09:03 AM

Mornings are a problem for me, have always been. I need to shift my entire clock to be able to get up at 6am. I totally envy people who can do this every day.

Ca2c940a1947e6200883908592956680

(8574)

on November 14, 2011
at 04:58 PM

Well this is flexible. The main reason I take it at 12:00 is that the team start work from about 6:30 - 8:00, and it's good to sit with them. If I am on my own in the office I normally take lunch around 14:00.

Ca2c940a1947e6200883908592956680

(8574)

on November 14, 2011
at 04:53 PM

Well this is flexible. The main reason for 12:00 is that this is when the team take lunch as they start work around 6:30 - 8:00. If I am on my own in the office I normally take lunch around 14:00.

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4 Answers

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1
07ca188c8dac3a17f629dd87198d2098

(7970)

on November 14, 2011
at 08:35 PM

Here's something that works well for me, in fact I'm doing it today:

  • 06:00 wake up
  • 17:00 small meal (~200c protein, not much else)
  • 18:30 10g BCAAs
  • 19:00 workout
  • 20:00 Feast of a thousand carbs!
  • 22:00-22:30 bedtime

07ca188c8dac3a17f629dd87198d2098

(7970)

on November 15, 2011
at 02:17 PM

http://is.gd/xuclwl - check the end of the article. Here's a little more: http://is.gd/ctLjmb And the overall guide is here: http://is.gd/lIWsgB - check the section on fasted training, just above "Diet Methodology". I have a fairly long fast - I find I get good results this way. All my lifts are increasing, and I appear to be getting leaner. If you don't care for the long fast, you can have small meals prior.

07ca188c8dac3a17f629dd87198d2098

(7970)

on November 15, 2011
at 02:13 PM

I don't take BCAAs - I'm at work and don't want to fuss with mixing powders. I take the BCAAs to give my muscles a little fuel for the workout. According to the LG guide, this is the way to do it. Links in next comment. Trust me, it's not low protein. My post workout meal was russet potatoes, milk, cottage cheese, tuna, some fruit, and some nuts. For the day I had about 130g protein, 273g carbs, 63g fat. Ideally I would've had a bit more protein, more carbs, and less fat, but that was the best I could do with the food I had on hand last night.

Ca2c940a1947e6200883908592956680

(8574)

on November 15, 2011
at 09:08 AM

Should you not be taking BCAAs between 06:00 - 17:00? I thought the idea was to prevent muscle loss during the fast? This seems a very low protein day, so you are getting the majority of your day's calories from carbs at dinner?

07ca188c8dac3a17f629dd87198d2098

(7970)

on November 15, 2011
at 02:18 PM

(Technically I could've skipped the BCAAs since I had a small protein meal, but I wanted to cover my bases)

Ca2c940a1947e6200883908592956680

(8574)

on November 17, 2011
at 12:56 AM

Kent thanks for the follow up links. Read the LG guide as mentioned in my question but needed to specifically go through his other articles. I think I am pretty much there and changed my schedule above. I decided to take BCAAs "for breakfast" after reading the "Protein synthesis" section in: http://www.leangains.com/2010/05/early-morning-fasted-training.html

Ca2c940a1947e6200883908592956680

(8574)

on November 17, 2011
at 01:05 AM

Just found: http://paleohacks.com/questions/31297/bcaa-home-made-beef-jerky which makes a good point that why not aim to get the BCAAs from whole foods rather than supplementation. Will continue to look at this for longer term.

0
2c2349bc7af0fedb59a5fe99dac9fae2

(2707)

on November 14, 2011
at 08:27 PM

Can you workout before work? Then you can do the Early morning fasted training:

6 AM: 5-15 minutes pre-workout: 10 g BCAA. 6-7 AM: Training. 8 AM: 10 g BCAA. 10 AM: 10 g BCAA 12-1 PM: The "real" post-workout meal (largest meal of the day). Start of the 8 hour feeding-window. 8-9 PM: Last meal before the fast.

Here you get a full 16 hour fast (minus BCAAs)

Ca2c940a1947e6200883908592956680

(8574)

on November 15, 2011
at 09:03 AM

Mornings are a problem for me, have always been. I need to shift my entire clock to be able to get up at 6am. I totally envy people who can do this every day.

0
04f2eae4450112cdedce7235923c646d

(1112)

on November 14, 2011
at 04:34 PM

Why the first meal so early?

Ca2c940a1947e6200883908592956680

(8574)

on November 14, 2011
at 04:58 PM

Well this is flexible. The main reason I take it at 12:00 is that the team start work from about 6:30 - 8:00, and it's good to sit with them. If I am on my own in the office I normally take lunch around 14:00.

Ca2c940a1947e6200883908592956680

(8574)

on November 14, 2011
at 04:53 PM

Well this is flexible. The main reason for 12:00 is that this is when the team take lunch as they start work around 6:30 - 8:00. If I am on my own in the office I normally take lunch around 14:00.

0
Ca2c940a1947e6200883908592956680

(8574)

on November 14, 2011
at 04:23 PM

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