1

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Anyone else putting the "gain" in Leangains?

Answered on August 19, 2014
Created February 28, 2012 at 5:15 PM

I've been using the Leangains protocol along with Starting Strength for a few months to try and stay relatively lean while building muscle. I've had great results with SS and have put on about 8 lbs of lean body mass. Only problem is that I feel like my midsection is expanding along with my muscle mass. I attribute some of that to "core" muscle increase, but I definitely have more belly fat to pinch since starting LG. I've checked and re-checked the macros, don't go carb-crazy on w/o days, fat and protein on rest days, fairly strict paleo all 'round.

Anyone else experience fat gain while doing LG?

2c2349bc7af0fedb59a5fe99dac9fae2

(2707)

on March 07, 2012
at 01:39 PM

you'd be surprised when you log the extra calories sneak in. For example oil in your sauces, and how a slight difference in size can easily add a few hundred calories extra. So just do your best being as accurate as possible and see where you fall.

18d89478c2fbd0a69889ae094f5fa5d3

(418)

on March 06, 2012
at 12:09 AM

1600 calories on rest days for LeanGains isn't that low. I'm 6' and 180 lbs and my rest day calories on it are reccommended at around 1750.

Medium avatar

(3259)

on February 28, 2012
at 06:32 PM

Yeah...I tried the LR for about 6 weeks and didn't feel good at all. Results were pretty much flat, although that's probably when I first started seeing fat gain.

Medium avatar

(3259)

on February 28, 2012
at 06:30 PM

Wanna trade...?

Medium avatar

(3259)

on February 28, 2012
at 06:29 PM

Thanks. I feel like, if anything, I'm not eating enough. Some w/o days I can barely crack 2200 kcals, rest days I average around 1600 - I'm 5'9 180 lbs. I'll try and keep better logs.

9b0a4701e373d4dd13831cfb9b13f42d

(1677)

on February 28, 2012
at 05:42 PM

I did experience a little mid section gain while IF and I think it works better for some than all. I gave it a honest go for a few months with complete stagnation of progress. The lepton reset protocol (Dr.J.K) of eating meat first thing in the morning seem to work better for me even though I stick aroung 8-9% BF and have been on Paleo for going on about a year.

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4 Answers

1
284213562569be43dfda0ad40914da6f

on February 28, 2012
at 06:26 PM

I experienced central fat deposition as well. I was, also, eating close to 100g of protein in my first meal after lifting and hitting close to 180g in solid food at 160lb bw (which does't sound high for what BB people recommend but it is astronomical for me.) while also eating tons of potatoes and rice. Have you tried not eating heroic amounts of protein and carbs? If you have a religious attachment to keeping either macro at a certain level (like I did with protein), it may not be possible to experiment usefully. i certainly wasn't able to lose weight while IFing. I looked at it more as an easy maintenance, convenience and anti-neurosis strategy.

1
2c2349bc7af0fedb59a5fe99dac9fae2

(2707)

on February 28, 2012
at 05:30 PM

Are you logging your food intake? You might be going a bit too high on the calories on the workout days or not low enough on the recovery days. With lean gain your gains are slow so that you do not gain too much fat while gaining muscle. If you feel you are gaining to much fat, you need to dial back a bit.

To gain muscle you must take in more calories. There is no way to 100 percent prevent your body from having the entire excess go to muscle gain. So just adjust your intake accordingly.

Medium avatar

(3259)

on February 28, 2012
at 06:29 PM

Thanks. I feel like, if anything, I'm not eating enough. Some w/o days I can barely crack 2200 kcals, rest days I average around 1600 - I'm 5'9 180 lbs. I'll try and keep better logs.

18d89478c2fbd0a69889ae094f5fa5d3

(418)

on March 06, 2012
at 12:09 AM

1600 calories on rest days for LeanGains isn't that low. I'm 6' and 180 lbs and my rest day calories on it are reccommended at around 1750.

2c2349bc7af0fedb59a5fe99dac9fae2

(2707)

on March 07, 2012
at 01:39 PM

you'd be surprised when you log the extra calories sneak in. For example oil in your sauces, and how a slight difference in size can easily add a few hundred calories extra. So just do your best being as accurate as possible and see where you fall.

1
Ca2c940a1947e6200883908592956680

(8574)

on February 28, 2012
at 05:23 PM

Eating a whole cheese-cake is not part of the plan. ;)

Personally no, if anything I am struggling to put on the weight. I am really struggling to up my muscle mass versus losing body-weight. I fluctuate between BW/MM: 82Kg/50Kg and 81Kg/51Kg so recently tried to up some weights to kick things into gear.

Medium avatar

(3259)

on February 28, 2012
at 06:30 PM

Wanna trade...?

0
Fe54e11e9e02cd85909193533ea9dfc7

on November 06, 2012
at 07:56 PM

I feel the same way; although, I do feel like I'm getting leaner elsewhere (via more of a lean bulk than a cut).

Does anyone know why the central fat happens?

It's also not necessarily bloat, because I can suck my abs in completely, but there's just fat (read: love-handles/lower-ab area) just hanging out there.

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