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14 Apr 2010 Below I'll list some other resources that I think will give you an idea of what Leangains is all about. Diet methodology. Calories, foods and macronutrient choices play an important role in the optimal diet. The following articles will give you an insight into my philosophy on this topic. Scorch Through Your Fat
6 Nov 2012 Difference with lean gains and some other diet is that you want to consume most of your carb calories after exercise and keep the protein high in all meals so for example my last meal + protein shake have 1255 kcal out of 2620 total on workout days and the majority of calories come from protein (~120 g)
14 Dec 2016 LeanGains is a system that incorporates a version of IF, extending it to include timing of calories (a majority to be consumed post-workout), macros (high protein), and So in the original guide it states: I would say 10-12% body fat is an appropriate starting point to pull this off with the greatest efficiency.
This guide has been viewed over 1 million times since the first publication in 2011. I've made revisions over 100 times since. There is a school of thought that it can be beneficial for nutrient partitioning (and therefore body composition) to have more calories on the days you work out, and less on the days you don't.
9 Jan 2015 Besides the use of intermittent fasting, Leangains is not actually much different than a regular run of the mill bodybuilding program: Primary training focus on lifting weights, done 3 (or so) times per week. Eating a diet with overall calorie and macronutrient (fat/protein/carb) targets, depending on whether your
As a regular visitor to the Reddit Leangains message board, a massive percentage of the questions on there are about 'how do I set my calories/macros', or 'someone please check my macros for me'. It's the same on almost any forum topic,
Round down to 2,100 calories to get an easy number to work with. 2. Multiply by 7 to find your total, weekly caloric maintenance. Leangains is a calorie and macronutrient cycling program. This means we will be formatting our diet plans in order to optimize nutrient timing. Our macro numbers will reflect what we are doing on
The Leangains Guide. Introduction, Outline, Meal Timing and Frequency. Leangains calorie and macro calculations are covered in a separate guide here. Note: These guidelines are my own summary of Martin Berkhan's Leangains system. I'd recommend you check out his site.
How do you know when to adjust calorie intake in case your fat loss is slowing down or stalling? We'll look into that below. 1. On the bottom left hand side of the client sheet is a section called Preliminary Prognosis. This is an estimate of the minimum amount of weight you are expected to lose each week with perfect
16 Oct 2016 The Leangains approach is pretty straightforward: Eat all of your daily calories in an 8-hour window and fast the other 16 hours of the day. During the fasting window, you can drink zero-calorie beverages (and you can sip some BCAAs around your workout if you have to train in the middle of your fasting
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