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Best Paleo LeanGains Carb Source

Answered on September 12, 2014
Created November 21, 2012 at 1:50 PM

Let me just throw a quick disclaimer that this is really directed at people who are following, or at least familiar with, the actual LeanGains protocol not LeanGains "style" IFing which I did for a long time. I mean actually carb/calorie cycling and objectively adjusting macro ratios for optimal muscle growth and fat loss (body recomposition).

After hiring Andy Morgan, a huge proponent of LG and Martin's work, I got some great results. Unfortunately, after coming back to school in the fall and dealing with some other minor BS in my personal life I fell off the program he left me with and I'm back to recalculating my macros and starting over. No problem. What I am curious about is where other people get their carbs from on training days. If you've done LG properly you know that the carb intake on training days is HUGE. My macros come out to about 350g on training days which is roughly two pieces of medium fruit followed by heaps of potato or sweet potato. It's just a LOT to take in.

What are some of your favorite carb sources on training days that are paleo friendly? If I go with something starchy I literally have to eat bowls of it. Any thoughts on a better source? I thought about adding in some maple syrup or honey or maybe just more fruit. Curious as to what you guys think and what some of your favorites might be.

Also, how carefully do you cycle fat? Martin and Andy both recommend low fat on training days and high fat on rest days (surplus of calories vs deficit) due to the potential for spillover or lack thereof. Do you just use fattier cuts of meat or go for avocados etc?

Thanks !

B84597b7853f695c90593a6dc659078a

(130)

on November 24, 2012
at 09:44 PM

I don't agree with the minimal fat intake on training days either, my pre workout lunch (workout: 6pm) needs some good fats to see me through the afternoon.

D05f3050dc3d973b8b81a876202fa99a

(1533)

on November 21, 2012
at 03:09 PM

Thanks for the link, I probably should have sought out that post before putting my question up.

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5 Answers

1
9f54852ea376e8e416356f547611e052

(2957)

on November 21, 2012
at 08:20 PM

Fruit, sweet potatoes and white rice, depending on your paleo strictness.

I did a n=1 experiment with fat cycling: I had no difference in body fat loss rate between 20g and 80g of fat per training day. So I don't cycle my fat anymore - or more accurately, I don't worry about fat intake on training days.

B84597b7853f695c90593a6dc659078a

(130)

on November 24, 2012
at 09:44 PM

I don't agree with the minimal fat intake on training days either, my pre workout lunch (workout: 6pm) needs some good fats to see me through the afternoon.

1
2e1591c76896828077b930de5107f1af

on November 21, 2012
at 02:03 PM

shoot for potatoes, bananas, carotts, beets ..any fruit really. and yes i cycle my fat, it keeps me satiated during my off days(deficit)

0
Bee4e0fda817da9857443bd40f552a75

on November 30, 2012
at 08:31 PM

I usually go for sweet potatoes or fried plantains as a refeed.

0
A4587cfef29863db612c43f89c202cc1

on November 21, 2012
at 07:23 PM

I'm not currently following the Leangains protocol, but I did for quite awhile and got results with it. I agree with the carb sources suggested in the first two answers: potatoes and other starchy vegetables (any kind), fruit (any kind), white rice (if you tolerate it). I could probably get to 350g without too much difficulty, but I never ate quite that many carbs during my LG time.

As for cycling fat, I did cycle my fat by favoring lean protein sources on workout days (chicken breast) and fattier cuts of meat (beef steaks) on rest days.

Good luck with it.

0
B84597b7853f695c90593a6dc659078a

on November 21, 2012
at 02:45 PM

Good post on Leangains here, generally shoot for sweet/white potatoes, white rice, rice noodles, lots of high gi fruit (bananas, pineapple, watermelon, dates etc) and vegetables (squash, pumpkin, parsnips etc).

Cycling fat would be the best way to keep calories reasonable on workout days, however I'm thinking about trying a protein/fat meal on workout days at midday as I don't workout till 6pm.

D05f3050dc3d973b8b81a876202fa99a

(1533)

on November 21, 2012
at 03:09 PM

Thanks for the link, I probably should have sought out that post before putting my question up.

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