1

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Yet another IF question - the basics of a LG protocol...

Answered on August 19, 2014
Created June 14, 2012 at 3:35 PM

So, calculating my BMR to my lean mass (calculating lean mass using the US Navy BF% calculator) my BMR is 2244. This means moderate caloric needs are around 3500/day (!)

Using what I've garnered from LG and here regarding calories, I've determined I'd like to try the following:

Maintenance Calories (3500) on "Training Days"
30% under maintenance calories (2100) on "Non-Training Days"

Now, the actual windows of training times are what still confuse me. I work a standard 8-5/6 workday. My fasting window should theoretically stop around 1pm. However, I still have 4-5 hours of work at this time, and won't make it to the gym until 6:30pm. Should I skip the notion of training while fasted and simply eat a meal at 1pm, then eat a big meal post-workout? (BTW the calculations for this mean on a training day, I need to break fast with 1k calories, and then I need to eat a dinner of 2500 calories (!).

I know there has to be a simpler solution here, and what I'm doing currently isn't really "broke" (I'm still losing weight and am fairly healthy eating 2300-2600 cals a day with only one lifting session/week, LC/Primal), but in the near future I'm moving to an area much closer to my gym, giving me more leeway to train more often. I'm considering IF+more frequent training, to basically "see what all the fuss is about".

As far as diet specifics go, I plan on being LC during my rest days. 1pm Breakfast meals will be LC as well. Post-workout meals on training days will include starchy tubers (sweets and whites), and apparently lots of them.

246ebf68e35743f62e5e187891b9cba0

(21420)

on June 14, 2012
at 07:29 PM

I meant just in sheer quantity of calories Jim, not particularly in carbohydrate loading. I'm still a holdout that don't/won't eat rice. Simple carbs without any nutrient value aren't my guts friend. If I'm going to start farting again, I'm having some potassium with that.

7e6644836cdbcbe2b06307ff7db92d31

(693)

on June 14, 2012
at 07:21 PM

"Post-workout meals on training days will include starchy tubers (sweets and whites), and apparently lots of them." - Which is why I'll probably go to rice if I want to cycle that way.

Ebb10603524dd22621c1155dd7ddf106

(19150)

on June 14, 2012
at 05:24 PM

^^^ This is the answer, and that is the most important page on the site to review.

246ebf68e35743f62e5e187891b9cba0

(21420)

on June 14, 2012
at 05:00 PM

THE WHOLESITE? OMG SO HARD! Actually, yes. I've been following his site for about 3 years now, as I like his writing. I'm asking for input from others that follow a similar protocol.

De641ff2accb4975e1f42886b43009db

(2227)

on June 14, 2012
at 04:28 PM

I feel fine, sometimes tired but I don't think it's diet related.. just need to sleep more. I actually realized my question is bigger than that once I started typing, opened my own question: http://paleohacks.com/questions/127765/should-i-ditch-my-current-low-carb-routine#axzz1xmgEdHu8

B4e1fa6a8cf43d2b69d97a99dfca262c

(10255)

on June 14, 2012
at 04:14 PM

@Chris, is this working? how do you feel?

De641ff2accb4975e1f42886b43009db

(2227)

on June 14, 2012
at 03:44 PM

I would like to add to this question. I too have an 8-4 workday and at the moment I fast from 9PM - 6PM everyday with the exception of MCT oil in the morning and 10g BCAA preworkout at 4:30PM. Is that too long of a fast? My goals are to lean out while maintaining/building muscle mass.

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3 Answers

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3
Ae8946707ddebf0f0bfbcfc63276d823

(9402)

on June 14, 2012
at 05:00 PM

LG doesn't require fasted training. It is just one of the options. This one would work better for your schedule I think:

Two pre-workout meals

This is the usual protocol for people with normal working hours.

Sample setup

12-1 PM or around lunch/noon: Meal one. Approximately 20-25% of daily total calorie > intake.
4-5 PM: Pre-workout meal. Roughly equal to the first meal.
8-9 PM: Post-workout meal (largest meal).

http://www.leangains.com/2010/04/leangains-guide.html

Ebb10603524dd22621c1155dd7ddf106

(19150)

on June 14, 2012
at 05:24 PM

^^^ This is the answer, and that is the most important page on the site to review.

1
2c66c70d033e7ec05327026121d2ceb4

on June 14, 2012
at 04:56 PM

Did you actually read the lean gains site? He gives specific examples of how to work around a schedule just like yours.

246ebf68e35743f62e5e187891b9cba0

(21420)

on June 14, 2012
at 05:00 PM

THE WHOLESITE? OMG SO HARD! Actually, yes. I've been following his site for about 3 years now, as I like his writing. I'm asking for input from others that follow a similar protocol.

0
B4e1fa6a8cf43d2b69d97a99dfca262c

(10255)

on June 14, 2012
at 04:16 PM

go to bed earlier, get up earlier and work out when you wake up?

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