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  • #61
    Originally posted by PGC View Post
    I have been primal since July. Sometimes For the past 3 months, my hips circumference has been stuck at 90 cm.

    This is around the time I stopped cross-fit style and started Starting Strength type training, which starts of really light so the intensity in workouts has probably been missing for a while too. I also started eating those yummy summer fruits I enjoy like mangos, which probably contain way to much sugar.

    I did not care too much, as I had lost 7 cms from since starting going Primal and I do not that fat loss is not always linear. However, I feel that I might be stuck in some kind of rut and am hoping that IF can bust me through it.

    I really like what I reading about peoples results on lean gains. The only problems I have is that my currently routine will not let me follow it to a t.

    Basically I can only train early in the mornings before my wife and children are awake. So that is 4 or 5 am. So after training I need to eat and get a some protein.

    Lunch is at work and I can happily skip that meal. Mainly because I am at work and don't have access to cooking utilities others than a microwave.

    Dinner is a family bonding time for me at around 5 or 6pm. And I can't train if I wanted to again until 9pm as I have to spend time with the family.

    If I only can skip lunch and after dinner primal snack meals, will that be okay for lean gains? As lean gains usually recommends skipping breakfast and then eating lunch and then eating one other meal with in 8 hours.

    Can anyone tell me, if skipping lunch will suffice? Any other tips? Or any other ideas for my schedule?

    Thanks in advance
    The beauty about LeanGains is that you can make it fit your schedule!

    Check it:

    4-5AM: 10g BCAA, then workout
    6AM: 10g BCAA
    8AM: 10g BCAA
    10AM: Big ass breakfast or lunch
    5PM: Dinner with family

    That's it! The BCAAs prevent muscle loss during the fasting period, so you don't have to eat right after you workout.
    I recommend Scivation Xtend, it's delicious.

    As far as macronutrient wise, you have to make sure that you're getting a large amount of protein in both meals, and high carbs/low fat on workout days and low carbs/high fat on rest days.
    Primal since September, 2011
    LeanGains IF
    -----
    Conquer your own world and become the leader of your own life
    Inner Gladiator

    How To Never Get Sick (And Add 72,000 Hours To Your Life)

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    • #62
      Originally posted by jackson44 View Post
      PGC - Can you do a quick HIT WOD like 10 sprints or hill sprints before you go home? Can you fit in 20 min before family time?
      Not that I need 20 mins to do some HIIT/Tabata type training But I am not sure if I should be doing these more than once a week. Following Marks recommendation of every 7-10 days

      Although my wife has started doing 20 seconds all out, 1 min rest x3, 3 days a week.
      http://gustopaleo.com

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      • #63
        Originally posted by jackson44 View Post
        You can skip lunch. But, how about skipping breakfast on days you don't train?

        I love the fact that your family comes first. Being a great dad is very admirable in my book. Good look!
        Thanks, yep family is super important, especially when we live 3 hours away from the rest of our relatives.

        Thanks for the advice, I was thinking along the same lines of skipping breakfest on days I don't train.
        http://gustopaleo.com

        Comment


        • #64
          Originally posted by feren6 View Post
          The beauty about LeanGains is that you can make it fit your schedule!

          Check it:

          4-5AM: 10g BCAA, then workout
          6AM: 10g BCAA
          8AM: 10g BCAA
          10AM: Big ass breakfast or lunch
          5PM: Dinner with family

          That's it! The BCAAs prevent muscle loss during the fasting period, so you don't have to eat right after you workout.
          I recommend Scivation Xtend, it's delicious.

          As far as macronutrient wise, you have to make sure that you're getting a large amount of protein in both meals, and high carbs/low fat on workout days and low carbs/high fat on rest days.
          Say that could work for me, I guess all I need to do is have a primal protien shake handy at work and bring some food from home. But I will probably have to have the first meal at noon otherswise I'd probably break the 8 hour window.

          But is it a good idea to skip the protien shake straight after the workout? Would it be acceptable to have a one after workouts on workout days?
          http://gustopaleo.com

          Comment


          • #65
            Originally posted by PGC View Post
            Say that could work for me, I guess all I need to do is have a primal protien shake handy at work and bring some food from home. But I will probably have to have the first meal at noon otherswise I'd probably break the 8 hour window.

            But is it a good idea to skip the protien shake straight after the workout? Would it be acceptable to have a one after workouts on workout days?
            It's okay if you don't have a strict 8 hour window -- you're supposed to make the system work for you in the long run.

            If you drink the protein shake right after the workout, then you immediately break your fast. But if you have the BCAAs instead then you can drink the protein shake when your feeding window starts. You won't lose any muscle by waiting.
            Primal since September, 2011
            LeanGains IF
            -----
            Conquer your own world and become the leader of your own life
            Inner Gladiator

            How To Never Get Sick (And Add 72,000 Hours To Your Life)

            Comment


            • #66
              Yes, it is okay to skip the protein drink till later. When you train in fasten state and prolong the fast, you extend the release of testosternon/HGH in your body. If you have the protein drink, you will get a insulin release with will stop the fat burning hormones to be released. this all goes vs. CW, but I have been following this routine and I love the advice that Feren6 has been given to you.

              If you want to lose weight, intense sprints once every ten days is too long. Once every 7 days is fine. 2x even better. Good luck!

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              • #67
                Thanks friends, will give it a go. Probably will not be till after new years break before I can get into the full swing of it. I'm sure I'll have more questions then.
                http://gustopaleo.com

                Comment


                • #68
                  Already got a question.
                  With the BCAA's you mention, I noticed that there is no Glutamine. Should I buy and take an additional Glutamine supplement with the other BCAA's (L-Leucine, L-Isoleucine and L-Valine).
                  http://gustopaleo.com

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                  • #69
                    You can, but don't need to.

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                    • #70
                      Cool thanks.
                      http://gustopaleo.com

                      Comment


                      • #71
                        What do you people think of my lean gains eating plan? Been trying to work it out for a while now. As far as I can tell this is probably more primal i.e. too much fat for what lean gains recommends and not enough carbs.

                        Step 1. Calculate your BMR.
                        66 + (13.7 x 79) + (5 x 174) - (6.8 x 30.5) = 66 + 1082.3 + 870 - 207.4 = 1811 cals
                        Step 2. Adjust for Activity
                        x1.2 = 2173 cals

                        Step 3. Choose to ‘Cut’, ‘Slow-Bulk’ or gradual ‘Body-Recomposition’
                        im going for Cut or Body-Recomposition

                        Step 4. Calculate a Training-Day and Rest-Day Calorie Figure
                        T day = 2608 cals
                        R day = 1738.4

                        Step 5. Calculate your Macro Targets for Training-Days and Rest-Days
                        Step 6. Make your Menu from these Macros.

                        P grams = 3x79 = 237g per day = 948 cals
                        C grams = 100g on T day = 400 cals, C = 50g on R day = 200 cals

                        F cals on training day = 1260 cals = 140g
                        F cals on rest day = 590 cals = 66g

                        So Meal Plan stratergy

                        On T day (P:C:F)

                        11 am:
                        3 scoop protien powder (wpc) = 72:6:6 grams
                        400g beef mince (2 patties) = 80:2:62
                        1 fried egg = 6:0:8
                        2 piece fruit = 0:48:0

                        6 pm
                        eg 1/2 chicken = 82:2:41
                        and veggies or salad = neg
                        or other meat

                        greek yoghurt cup


                        Total = 250:100:125

                        On R day

                        11 am:
                        4 scoop protien powder (wpc) = 96:8:8 grams
                        200g beef mince (1 patties) = 40:1:31
                        3 fried egg = 18:0:24

                        1 fruit

                        6 pm
                        eg 1/2 chicken = 82:2:41
                        and veggies or salad = neg
                        or other meat

                        Total = 236:34:104

                        Have I got it right? Is it going to work?
                        http://gustopaleo.com

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                        • #72
                          im thinking the piece of fruit should probably be blue berries or mixed berries or strawberries after reading urbanprimalist.com
                          Also going to add broccoli, asparagus and onions for vegetables, also based on reading urbanprimalist.com post
                          http://gustopaleo.com

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                          • #73
                            PGC, where are your carbs coming from? (I only see fruit and veg there, hardly the crazy high carb numbers LG requires) I may do a primal leangains too at some point, and as far as I can see potatoes and maybe white rice will become a staple on work-out days.

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                            • #74
                              PGC - its seems fine to me. The only thing I would suggest is that you probably need more fat.

                              What are you going to do for the training aspect?

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                              • #75
                                Step 5. Calculate your Macro Targets for Training-Days and Rest-Days
                                Step 6. Make your Menu from these Macros.

                                P grams = 3x79 = 237g per day = 948 cals
                                C grams = 100g on T day = 400 cals, C = 50g on R day = 200 cals

                                F cals on training day = 1260 cals = 140g
                                F cals on rest day = 590 cals = 66g

                                You have the fat calories backwards. Higher fat on rest days, lower fat on training days.
                                The reason for this is that you're burning all of your fat calories when you eat under your TDEE, so that fat won't be stored as bodyfat. That's why going Primal helps people lose weight: they make better food choices and eat less than their TDEE.

                                Training day carbs should be 300g or over depending on how much fat you want to eat (the lower you can get without hating yourself the better). Rest day should be somewhere between 50-100g.

                                Use this tool: IF Calculator

                                Keep protein allotment the same for both Rest and Training days. 237g of protein per day is a fuck ton of protein..like.. 2 1/2 pounds of chicken breast. I'd just eat your body weight + a little in protein. The rest should come from carbs on training days and fat on rest days.

                                As far as your meal plan, as long as it fits your macros for the day, you can eat whatever you want. You're going to have to try a bunch of different foods to see what you can handle and what you can't -- make it work for you, not the other way around.

                                Carb Tip: To hit that high carb number, eat DATES. Holy shit, 2 dates are like 30g of carbs. I just found this out, and I'm so glad I did. I have had trouble hitting 300g+ of carbs on training days, but with dates, it makes it a lot easier. Bananas, fruits, and a LOT of white rice and potatoes. And I mean a lot.

                                Again, if you use this simple rule, then you can make sure your macros make sense:

                                Training days: low fat, high carb, high protein
                                Rest days: high fat, low carb, high protein

                                Use that guideline to fix your macros to match your caloric necessities for the day, then go with that.
                                Primal since September, 2011
                                LeanGains IF
                                -----
                                Conquer your own world and become the leader of your own life
                                Inner Gladiator

                                How To Never Get Sick (And Add 72,000 Hours To Your Life)

                                Comment

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