I've been getting 2g/kg protein/bodyweight on my Leangains program. To lose fat, I've had to dip down at or below 2000/1400 cal training/rest. I'm being told to spare muscle I should obey the Leangains advice of 2.5-3.0g/kg protein recommendations.
At my calorie levels, this has me getting less than half my calories from fat on rest days (i do zero carb those days) 50-60g/day.
Lyle McDonald recommends as well. He and Berkam know their stuff and achieve the results I want, so I'm incline to pay attention.
This creates a quasi-PSMF on all my rest days.
Keifer seems astute as well, albeit from a different angle, and recommends equal grams of protein/fat when not eating carbs. If I got over 2g protein/kg, this'd put me well over cal deficit levels. What gives?
That said, fellow lean gainers, what's your take?
asked byanimaleater (2417)
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on November 27, 2012
at 02:04 AM
If you're doing LeanGains by the book that's just how it is. High fat in the LeanGains world is like 50 or 60 grams. And it certainly will never make it to half your calories for the day under Martins design. That's just the nature of the beast. You can make LeanGains paleo friendly, but it's not designed that way. That said, the formula works really well if you follow it.
Edit: Sorry I didn't look at your question in it's entirety, I was surfing around on my phone. The above is still relevant however I have some additional thoughts. For one, I think 2 grams per anything sounds pretty high. I go by pounds and when I hired Andy Morgan to make up my LeanGains style macros he came up with 160 (I weighed 170 give or take a pound or two depending on the day and my water weight/carb intake) on rest days and 150 on training days. While I think this is partially to spare muscle, I think it's also the framework for your calories on both days. You should be "building" onto your protein in either a minimalist or bulk-friendly fashion depending on the day and your individual needs. So, in my case, 150-160 protein comes out to 300+ carbs on training days and really just the fat in my lean protein sources and nothing else. On rest days this equated to the same protein, roughly, but with 50 or fewer grams of carbs and then 50-60 grams of fat. What it boiled down to was that I could eat fattier meats on rest days - it did NOT allow for me to eat tons of oil or butter or coconut. Not even close. That's just how LeanGains is.
Now, I don't think you need to 2 grams per kilo of lbm or overall weight. I was always told 1-1.5 was HIGH and this has been reinforced if you ever get a chance to read Brad Pilon's "How Much Protein?" --- that book totally changed my outlook on what can be considered high or a safe amount of protein to preserve muscle. Check it out and let me know if you want any more help with the numbers. My guess is you're miscalculating something if you're truly following leangains macros and going over on rest days with protein. You definitely don't need that much to preserve muscle.
on January 08, 2013
at 09:25 AM
My own n=1 experiment found no difference in fat weight loss rate when consuming 20-30g or 80-100g of protein on workout days, so now I don't bother going all-out on reducing fat consumption PWO. I keep protein high (100+g) on off-days. 71kg male, 13% bf.