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.
asked byJoshua_1 (21420)
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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.
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).
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.