Started Leangains two weeks ago, after being VLC/ZC for 5 months.
I am 185cm, 65k, 77cm below the navel, @10-11%BF by those inaccurate calculators.
Workouts 3x week, less than 1 hour, heavy deadlifts, squats, pullups, and dips.
Online calculators say Total Daily Energy Expenditure 2227cal, BMR 1620.
Training days: Fast 16/8, wake up 5am, 10g BCAA and gym at 11am, two meals 12pm and 8pm @2200 Cal, 0% change from TDEE, 400g (dry) rice, 600g very lean top round beef, 15g fish oil, 1-200g green veggies, @154g protein, @27g fat, @324g carbs
Rest days: Same meal timing @1325 Cal, -40% change from TDEE, ZERO carbs, 600g flank steak @20% fat content, 15g fish oil, no veggies, @115g protein, @97g fat.
So im basically very little fat on training days, and ZERO carbs on rest days. Since I was meat and fat adapted, I'm used to it and perfer it on rest days. After the 16hr fast I slip right back into ketosis. I thought bombing all those carbs would send me into insulin shock and hormonal hunger craziness, but they didnt. Feel fine.
Seems like 325g of carbs is alot, but without fat to fill the calorie gap, and keeping protein at or under 2.5g/kilo, they have to be. I feel best eating 2-2.1g protein/kilo, or gluconogenesis screws up my ketosis on rest days.
Before going on leangains two weeks ago, While meat/fat/few greens only, I was eating 75/25 Fat/Protein, 2-3 meals a day (with a breakfast) @1600 cal/day and weight loss had stalled.
First week of leangains my rest day calories were @1550 being -30% under TDEE, but very little fat was coming off, so I dropped it to @1325 -40 under TDEE this week. Im leaning a bit, and workouts are GETTING AMAZINGLY STRONGER ever single workout. I'm breaking personal records by huge margins.
My goal is to get down to 5-6% bodyfat.
Please hack away....Advice?
EDIT First week carb ups were satsumaimo (Japanese sweet taters)but the fiber:carb:mass ratio was so high I had to eat 1.1 KILO over two meals to get my carbs! That was hard to get down with a busy schedule, and, my anal fissure damage which had been aleiviated by VLC returned; the fiber and bulk brought back a little blood marks on stools. I'm now a firm believer that fiber is NOT a good thing.
So, I switched to a much more calorie dense and low fiber starch source that's cheap to buy, easy to prepare and carry, and gluten free: white rice. No issues.
Bloating issues were non-existent. I thought I'd have issues with bloating, gas, discomfort, hormonal hunger exacerbation, dizziness, or the like, but NOTHING happened ( except the bulk and fiber hurting my colon).
During VLC I previously tried 50g carbs in sweet potato PWO, and it created HAVOC with my hormonal hunger. Strange. Seems more, just pouring it on, has a better effect than a little carb added to VLC. A little seemed to bring the negative side effects but be too small an amount to yield the positive effects.
edit Folks have questioned my WO/Rest 0%/-40% numbers as being too low. My goal now is bodyfat loss. I simply began with an online TDEE and BMR calulator http://www.1percentedge.com/ifcalc/ and started week one with 0/-20. The mirror said I was improving, measuring tape at the navel and scale said no change. Week two I tried 0/-30, same result, perhaps a tiny bit of fat loss. So this week (3) I've been on 0/-40.
It was pointed out that I should try 10/-30. Well, my logic is that if 0/-30 was not yielding satisfactory fat loss, why would increasing overall weekly calories (10/-30) change that positively?
Since the TDEE numbers are just computer estimates I'm using as a baseline,then if those numbers are over-estimates, my 0/-40 could in fact be a 10/-30; both are a 40% disparity in calories between workout days and rest days.
I am methodically calculating EVERTHING, and reducing little by little until I see a result. This week, at 0/-40 from BASELINE ESTIMATED TDEE, I am FINALLY feeling a tad hungry and I think reducing fat.
I want to add that during this whole three weeks, I am continually breaking personal records in my lifts and EXPLODING with strength gains and energy. My recovery and power improved incredibly. Its the best time in training I've ever seen in my life. Something is working! My 5rep max deadlift has one up 17.5%. My pullup rep max and workout volume has increased significantly. Its awesome. So I cant be too starved, now can I?
asked byanimaleater (2417)
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on July 06, 2012
at 04:21 PM
I like your plan! I may have to give Leangains a try.
Only one minor quibble: 15 grams of fish oil seems like too much to me. If total PUFA should be less than 4% of calories (according to Dr. Harris and others), then more than 3-4 grams of fish oil is excessive. Even omega-3 fatty acids can oxidize and cause stress to your organs.
From Martin Berkaham: "Take 2 g EPA and 1.5 g DHA per day." That seems much more reasonable. You could easily drop 100 calories per day just by reducing the fish oil to Martin's recommendation.
on July 06, 2012
at 07:07 PM
Looks pretty good, my question is this:
TDEE on workout days and -40% on non-workout is pretty extreme for 10% bodyfat, I think? Almost all leangains plans have a surplus of calories on training days. I would shift slightly to +10%/-30% instead and see how that works. It's my understanding that the surplus on training days is a key part of Leangains' efficacy.
Lastly, as Dave S. stated 15g fish oil is WAY too much. It's starting to seem more and more that fish oil supplementation may not even been very beneficial (or beneficial at all) in metabolically healthy individuals, but if you are going to supplement I'd keep it <4-5g daily. Even Omega-3 PUFA's can cause problems.