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  • Leangains Ratios

    Hi,

    Whats a rough guide to Protein/Carb/Fat ratios, both on and off days, when following Leangains?

    I know that on days is higher carb/lower fat, and off days are higher fat/lower carb. But whats the typical ratio look like?

    Also, is consuming organic Cream during off days (higher fat) acceptable?

    Thanks

    Oz

  • #2
    Originally posted by ozbuckley View Post
    Hi,

    Whats a rough guide to Protein/Carb/Fat ratios, both on and off days, when following Leangains?

    I know that on days is higher carb/lower fat, and off days are higher fat/lower carb. But whats the typical ratio look like?

    Also, is consuming organic Cream during off days (higher fat) acceptable?

    Thanks

    Oz
    LeanGains doesn't really care what you eat outside of : Protein levels and Carb refeeds on lift days. As long as you hit your macro numbers you can eat beef jerky and gummy worms. Martin is not Primal and doesn't tell people to eat primal, he actually makes fun of it from time to time.

    Find your macros with info here : http://rippedbody.jp/2011/10/23/how-...ngains-macros/
    I didn't like the rules you gave me, so I made some of my own.

    Strong people are harder to kill than weak people, and more useful in general. - Mark Rippetoe

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    • #3
      You said is very good,but i can't help you .

      Comment


      • #4
        Hi there,

        I train using some leangain principles, although my fating window is closer to 20 hours.

        As a general rule of thumb, Martain suggest consuming more carbs on training days and less on off days.
        My Youtube Health and Fitness Channel:

        http://www.youtube.com/user/dcdhealthfitness

        Will be making more videos weekly.

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        • #5
          This will calculate it for you: IF Calculator

          Comment


          • #6
            Originally posted by vrodmuscle View Post
            Hi there,

            I train using some leangain principles, although my fating window is closer to 20 hours.

            As a general rule of thumb, Martain suggest consuming more carbs on training days and less on off days.
            True, Martin basically uses carbs to create the +/- ratios. So your macros would be the same every day except for the carb boost on lift days.
            I didn't like the rules you gave me, so I made some of my own.

            Strong people are harder to kill than weak people, and more useful in general. - Mark Rippetoe

            Comment


            • #7
              Originally posted by federkeil View Post
              True, Martin basically uses carbs to create the +/- ratios. So your macros would be the same every day except for the carb boost on lift days.
              Howdy! New guy here... I've been doing low-carb for a year now and recently started doing I.F., but the thought of increasing my carb intake makes me wonder. Do you know why Martin Berkhan recommends carbs (even if one is cutting)?
              Last edited by amazingjay; 07-24-2012, 12:22 PM.
              Expecto Patronum!!!

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              • #8
                Originally posted by amazingjay View Post
                Do you know why Martin Berkhan recommends carbs (even if one is cutting)?
                So your muscles have enough fuel to do the workouts.

                Low carb, high carb, doesn't matter on non lifting days, then it's just about protein and other calories. But post workout you need to refill your glycogen stores.
                I didn't like the rules you gave me, so I made some of my own.

                Strong people are harder to kill than weak people, and more useful in general. - Mark Rippetoe

                Comment


                • #9
                  Originally posted by federkeil View Post
                  So your muscles have enough fuel to do the workouts.

                  Low carb, high carb, doesn't matter on non lifting days, then it's just about protein and other calories. But post workout you need to refill your glycogen stores.
                  But couldn't your stored fats be used for refill? Or if you're consuming dietary fats and proteins right after working out, couldn't you eat more of those instead of carbs?

                  I'm trying to figure out why it's essential to increase carb in take on training days when one is following Leangains.
                  Expecto Patronum!!!

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                  • #10
                    Originally posted by amazingjay View Post
                    But couldn't your stored fats be used for refill? Or if you're consuming dietary fats and proteins right after working out, couldn't you eat more of those instead of carbs?

                    I'm trying to figure out why it's essential to increase carb in take on training days when one is following Leangains.
                    Fats can not be turned into glucose, your muscles need glucose. The rate of conversion of protein to glucose is ridiculously slow and low for your needs if you are pushing yourself in the weight room on a regular basis.

                    Also, carb refeeds do wonderful things to insulin sensitivity, even if you aren't working out you should be doing a refeed about once a week.
                    I didn't like the rules you gave me, so I made some of my own.

                    Strong people are harder to kill than weak people, and more useful in general. - Mark Rippetoe

                    Comment


                    • #11
                      Originally posted by federkeil View Post
                      Fats can not be turned into glucose, your muscles need glucose. The rate of conversion of protein to glucose is ridiculously slow and low for your needs if you are pushing yourself in the weight room on a regular basis.
                      Based from this livestrong article, fats & protein do turn into glucose through gluconeogenesis. Though, it could be argued that they are slow "if you are pushing yourself in the weight room on a regular basis."

                      Originally posted by federkeil View Post
                      Also, carb refeeds do wonderful things to insulin sensitivity, even if you aren't working out you should be doing a refeed about once a week.
                      How much carbs do you consume when you do your weekly refeeds (when you're not working out)?
                      Expecto Patronum!!!

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                      • #12
                        My mistake on the gluconeogenesis, I thought it was just amino acids that got broken down. Regardless, it's a poor way to get glycogen to your muscles, it's more there to protect your brain in times of famine.
                        Originally posted by amazingjay View Post
                        How much carbs do you consume when you do your weekly refeeds (when you're not working out)?
                        yeah... I don't have weeks I don't workout. But it would probably look similar to my lifting days (as those are carb refeeds). Just throw in a big a$$ sweet potato and drop your fat intake that day.

                        If you're looking for a number... Eat more than 150g of carbs for a refeed.
                        I didn't like the rules you gave me, so I made some of my own.

                        Strong people are harder to kill than weak people, and more useful in general. - Mark Rippetoe

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                        • #13
                          Apparently, Mark Sisson recommends carb refeeds (somewhat):
                          Carb Refeeding and Weight Loss | Mark's Daily Apple
                          Expecto Patronum!!!

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