I've taken up the leangains approach to fasting for the last month (16 hr window of fasting / 8 hr of eating) and not getting the results I was hoping for. I am 6'3" and 211 lbs and was down to 203 about 2 months ago. I've had a series of vacations and travel that made me abandon my current approach. Prior to the bump in the road, I was to eating a high protein breakfast (think 3-4 eggs, avocado, bacon, really fill up the tummy etc) - I would then take it easy over lunch (maybe some almonds - do some HIT or lift) and then continue to eat paelo for dinner.
After vacations and the weight gain, I decided to go with IF to cut the weight and it's not working and I'm not overeating during the evening. It seems like the guys that rave about IF are way cut - like 10% BF.
Does anyone have information that a guy that is my age, weight, etc would see more benefit in going back to a nice healthy high protein paleo breakfast (with maybe some Tim Ferris legumes thrown in every now and then) - than to continue the IF route? I'm borderline thinking of abandoning it but would like to hear what you think from your own personal experiences.
Any advice would be great! Brian in Cincinnati
asked byBriterian (65)
Get FREE instant access to our Paleo For Beginners Guide & 15 FREE Recipes!
on August 30, 2012
at 05:31 PM
Leangains is not JUST about the feeding window/IF. It's also about counting calories, extraordinarily high protein intake, and very low dietary fat intake by most paleo standards. Then even LOWER fat (and higher carb) intake on workout days. Again, lots more to it than just the fasting aspect.
Chances are from what you've desribed, you're not doing lean gains. You're just skipping breakfast.
on August 30, 2012
at 06:14 PM
I'm a 32 year old male and pretty lean, but I just wanted to give my experience with Leangains. I did a long 16 week cycle of Leangains style IFing From March to June with an average 400 calorie deficit a day. I ended up going from about 12% BF to about 10%. It was hell though. I felt awful most of the time, and I was pretty much constantly pissed off with the world. It wasn't a great thing for my girlfriend!
It was too much for me, so for the past 4 weeks I've gone back to eating breakfast, with roughly the same caloric deficit a day and the same foods. I didn't think I would make much difference, but it has been completely different. I'm far happier and far less hungry. Even more surprising for me was that I've dropped down to 8-9% BF in just 4 weeks, all with the same amount of calories.
For me, the lesson was that Leangains and IFing probably isn't for me. I'm reaching my goals faster and feeling far, far better doing it without Ifing. For me I think it was all related to cortisol issues. Leangains and IFing isn't at all for everyone, even though it's all the rage right now.
on August 30, 2012
at 05:30 PM
I am 38, 20% bodyfat down from 28%, and down 30 pounds in 4 months. I do Intermittent Fasting, but take more of a 22/2 model with a 24 hour fast thrown in once or twice per week.
You may be like me; once I eat, I like to eat. Even if it's healthy, Paleo stuff, I FEAST. Problem is, if I do a 16/8 IF protocol, I eat at noon then munch all day long, then eat another big meal for dinner.
By doing a 22/2 model, I come home from work, eat a little snack of almonds or a few berries to break the fast while we make dinner, then I ROCK it for dinner. Afterwards, I'm content, full, and satiated for another 22 hours.
I've been doing this since I "discovered" Paleo/IF on April 23 and have been very happy with the results.
My advice is to stretch out your fast. Play with 18/6, then 20/4, throw in a 24 hour fast and see how it works for two weeks.
To me, IF has been a Godsend to learn about.
on August 30, 2012
at 06:08 PM
I was about 30% bodyfat and got down to single digits with LG fasting protocol. There is no "magic" to skipping breakfast and training fasted. You still have to count calories and fit your food into the proper macros for the day. I have two massive meals each over 1,000 calories FULL PALEO. I am not hungry once I start eating. If your hungry in the AM when your skipping breakfast then have some tea or coffee or chew ice to get you over the temporary hunger pains. Once you do it for a bit your body adapts and you no longer get hungry in the AM. If I were to guess you probably are just over consuming calories. The point of LG IF is to only workout 3x a week with strength based training having a 10% calorie surplus these days. THe rest of the week is very low calories usually at -35% and no training...just recovery. So you do have to have your macros and calories in check. Its a moderate protein diet with higher carbs on training days and very low carbs and higher fat on recovery/rest days. Probably need to dial in your calories better.
on August 08, 2013
at 10:42 PM
Briterian - have you had your cholesterol checked recently? Your last post on this
Here is my latest results OCT 12/FEB 13 Total Cholesterol: 297/203 HDL 61/55 Tri 72/80 LDL 222/132 LDL-P 2202/1597 HDL-P 34/33.8 Small LDL-P 526/639 LP-IR 15/30 (not sure why this has increased.)
Could be the sweet potatoes after days of lifting. Any concern?) T4 1.25/1.09 TSH 3.55/1.09 Triiodothyronine - Free Serum 3.1/3.3 Like some of it but not my small LDL-p ratio increasing. Will probably stop taking red rice yeast.
Your small LDL-P is very troubling. Have you had a recent NMR test?
on October 27, 2012
at 10:43 PM
did you diet alot in the past? esp low-carb/ restrictive diets. i heard it might affect your body and you might wanna let it rest (while eating paleo) for a while before starting...