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Leangains without High Carbs?

Answered on September 12, 2014
Created April 26, 2012 at 5:50 PM

I've been doing Leangains (-30, 0) combined with Wendler's 5/3/1 for two months and have been making good, consistent progress.

Deadlift 285 Squat 240 Bench Press 210 Overhead Press 130 Weighted Pullups 185 (BW +45)

I don't want to mess with my progress, but I really dislike the amount of carbs I eat. Previously, I'd been very low carb (about 50g a day). I eat mostly sweet potatoes after my workout, and a couple of hours later I don't feel good, the same way I used to feel after gorging on cookies. My mom, grandma, and brother all have hypoglycemia, so maybe this is why. Regardless, I want to lower my intake of carbs, while still keeping my calorie levels consistent.

Q. What should I replace a percentage of my carbs on workout days with? More protein? Or fat?

1c67bc28f4e44bbb8770b86df0463df3

(6719)

on July 01, 2012
at 11:20 AM

If you are leaning out AND making strength increases it would be wise to keep doing what you are doing. Try eating white rice one day and see how you feel, AND on another day, eat two cans of beans (black, red whatever) and see how you feel. Or do a berkham and eat a box of cereal (with 0% fat milk!).

1c67bc28f4e44bbb8770b86df0463df3

(6719)

on July 01, 2012
at 11:18 AM

This. (typing 2 more to go)

1c67bc28f4e44bbb8770b86df0463df3

(6719)

on July 01, 2012
at 11:17 AM

If he is only eating sweet potatoes post workout, its highly unlikely he is eating 'high carb', more like 80-100 grams which is what is found in a giant sweet tater.

1c67bc28f4e44bbb8770b86df0463df3

(6719)

on July 01, 2012
at 11:15 AM

Well, he is doing -30, 0 , so, he is doing leangains to lose bodyfat, and making impressive strength/muscle increases. Your recommendation is 100% guaranteed to halt progress of both.

9f54852ea376e8e416356f547611e052

(2957)

on May 11, 2012
at 12:46 AM

Are you cutting or gaining? Very high carb (350-400g) on workout days has worked very well for me on a cut/recomp.

9f54852ea376e8e416356f547611e052

(2957)

on May 11, 2012
at 12:45 AM

This. Assuming by "good consistent progress" OP means losing bodyfat.

A72f969e98fb82fbaae341d29230b881

(195)

on April 26, 2012
at 07:37 PM

What are your current rest and workout day macros?

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7 Answers

2
C579570d0216aa361d239076a0884b3d

on July 01, 2012
at 08:50 AM

I would not count on fat--check out this blog post (http://rippedbody.jp/2012/03/02/why-is-leangains-so-effective/) re: why Leangains is so effective, specifically this:

???So we should eat a whole load of food and it will be not only fine but beneficial on this day, right????

Well unfortunately not. While the chances of the carbs being stored as body fat are low, dietary fat will be readily stored as there are excess calories on this day. So the recommendation is to keep fat intake low, carbs high.

1c67bc28f4e44bbb8770b86df0463df3

(6719)

on July 01, 2012
at 11:18 AM

This. (typing 2 more to go)

1
F0a3e3f17d9a740810ac37ff2353a9f3

(3804)

on April 26, 2012
at 06:34 PM

I'm going to say fat.

Your need for protein depends mostly on lean mass and activity levels and, other things equal, it doesn't change with changes in total calories.

If you've been consistently making progress, then protein is probably adequate.

1c67bc28f4e44bbb8770b86df0463df3

(6719)

on July 01, 2012
at 11:15 AM

Well, he is doing -30, 0 , so, he is doing leangains to lose bodyfat, and making impressive strength/muscle increases. Your recommendation is 100% guaranteed to halt progress of both.

1
Ba09704971e33481f5716c4790648966

(1794)

on April 26, 2012
at 05:53 PM

If you dislike the carbs, add more protein.

Although the carbs are probably good for what you're trying to do with leangains.

9f54852ea376e8e416356f547611e052

(2957)

on May 11, 2012
at 12:45 AM

This. Assuming by "good consistent progress" OP means losing bodyfat.

0
3ab5e1b9eba22a071f653330b7fc9579

on April 26, 2012
at 08:07 PM

I follow a LeanGains based program as well, but I ABSOLUTLEY will not eat high carb after a workout. After you lift heavy your body is releasing lots of human growth hormone, the release of insulin caused by eating carbs will blunt the effects of HGH. Mark Sisson and many others have written about the negatives of eating carbs after a workout, here is just one article about it. Just stick with protein until a couple hour later to maximize your muscle building potential

http://fitness.mercola.com/sites/fitness/archive/2010/07/27/the-growing-promise-of-shorter-more-intense-strength-training-workouts.aspx

9f54852ea376e8e416356f547611e052

(2957)

on May 11, 2012
at 12:46 AM

Are you cutting or gaining? Very high carb (350-400g) on workout days has worked very well for me on a cut/recomp.

1c67bc28f4e44bbb8770b86df0463df3

(6719)

on July 01, 2012
at 11:17 AM

If he is only eating sweet potatoes post workout, its highly unlikely he is eating 'high carb', more like 80-100 grams which is what is found in a giant sweet tater.

0
A1a7413b99e03bc77f02d95c4170ea43

on April 26, 2012
at 06:48 PM

The only way to know for sure is to try some different things. Change it up for a couple of weeks, and see what happens to your progress. If that doesn't work, try something else. I can speculate all I want here, but we're all going to be different, so the best thing you can do is experiment on yourself!

0
77877f762c40637911396daa19b53094

(78467)

on April 26, 2012
at 06:04 PM

I wouldn't cut carbs per se but I'd eat a comfortable amount. If 1 yam a day is good but 2-3 makes you sick....eat 1. Wait a month and try to up it if you stall on gaining or aren't recovering.

If not I wouldn't go berserk on Protein. No matter how much you are lifting you just don't need more than 20-25% of calories from Protein. It will just be broken down into sugar and you do risk throwing off nitrogen balance, depending on tolerance and size. Also, depending on how hyperc-aloricly you are eating.

0
1edb06ded9ccf098a4517ca4a7a34ebc

on April 26, 2012
at 05:52 PM

Try fruit instead of starch. Maybe that will help.

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