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Leangains and Eating Primal

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  • #76
    Thanks for everyones input. I did try to primalize leangains in that I want to keep carbs under 100 grams.
    Anyway had been trying the above for about 2 weeks and there was no change, so definetly something was off.
    Based on everyones input I took another look at the macros, and Yes I did calculate my protien intake incorrectly. I used my whole body weight instead of Lean Body Mass.
    Any here is my next plan. And yep fat is lower on training day, but carbs on training day look scary.

    -------------------
    Step 1. Calculate your BMR.

    Women: BMR = 655+ ( 9.6 x weight in kilos )+( 1.8 x height in cm ) – ( 4.7 x age in years )
    Men: BMR = 66+ ( 13.7 x weight in kilos ) + ( 5 x height in cm ) – ( 6.8 x age in years )

    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

    Guides to BMR usually recommend that you use an ‘activity multiplier’ (x1.2~x1.9) depending on your lifestyle/training.

    If you’re planning on sticking to just 3 workouts a week, and have a desk job, and you are going to use my simplified counting rules then experience tells me you might want to be careful when doing this and make appropriate adjustments accordingly.

    x1.2 = 2173 cals

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

    Choosing Cut

    ‘Cutting’: You need to be lower than this so as to create a weekly energy deficit. Even so, you must eat a surplus of calories on a training day in most situations*.

    (+10%/-30~35%kCal)

    Step 4. Calculate a Training-Day and Rest-Day Calorie Figure

    T day = 2173 cals + 10% = 2390.3 cals
    R day = 2173 cals - 30% = 1521.1 cals

    Step 5. Calculate your Macro Targets for Training-Days and Rest-Days

    Protein
    Your protein needs to be kept high on both days, for satiety and muscle preservation. Research suggests that with maintenance calories there is there is little benefit to >2g/kg lean body-mass (LBM). On a cut, to preserve muscle mass this may need to be higher, i.e. 2.5g/kg LBM. There is no need to go higher than this. However, for personal preferences you can choose to go higher, & protein will give you the feeling of being fuller for longer so I sometimes go with 3g per kg of LBM*.

    If you are 100kg with a lean-mass of 70kg, and love eating meat, then you might put this number around 210g on both days.

    Otherwise you would choose 2-2.5g/kg LBM on workout-days and 2.5-3g/kg LBM on rest-days. It is fine to keep protein consumption the same on both days for simplicity for now. I do.

    LBM = 82kg -20% (fat) = 65.6kg

    Choosing 2.5g/kg LBM both days for simplicity

    Protien per day in grams = 2.5x65.6 = 164 grams

    Fat
    under 50 grams T day
    under 100 grams R day

    Calories from Carbs = [T-Day Target calories] – [Protein calories] – [Fat calories]
    = 2390 - (164x4) - (50x9)
    = 2390 - 656 - 450
    = 1284 cals
    = 321g


    Calories from Carbs = [R-Day Target calories] – [Protein calories] – [Fat calories]
    = 1521 - 656 - 900
    = -35 cals (yikes)
    try calculate fat based on 50g carbs on rest day

    Calories from Fat = [R-Day Target calories] – [Protein calories] – [Carb calories]
    = 1521 - 656 - 200
    = 665 cals
    = 74g

    So in grams

    T day = P:164g, C:321g, F:50g
    R day = P:164g, C:50g, F:74g

    Step 6. Make your Menu from these Macros.

    5AM: 10g BCAA, then workout
    6AM: 10g BCAA
    8AM: 10g BCAA
    11AM: Big breakfast or lunch
    5PM: Dinner with family
    (stop eating by 7pm)

    So Meal Plan stratergy

    On T day (P:C:F)

    11 am:
    2 scoop protien powder (wpc) = 48:4:4
    200g beef mince (1 patties) = 40:1:31
    Parboiled Brocolli head (140g) = 3.3:10.1:0.6
    1 medium raw red onion (approx 110g) = 1:9:0
    1 cup (155g) frozen blueberries = 0.7:18.9:1
    4 asparagus spears (60g) = 1.4:2.5:0.1
    16 date (each 8.3g) = 3.2:99.2:0
    2 piece of fruit = 0:48:0
    -------
    97.6:192.7:36.7
    -------

    6 pm
    1 full Grilled Chicken breast no skin (85g) = 54.6:0:5
    2 microwavedpotato 6.6:72.6:0.4
    Parboiled Brocolli head (140g) = 3.3:10.1:0.6
    2 x handfulls of baby spinach = 1.1:0.7,0
    2 tablesppon red vinegar = 0:2:0
    1 raw white onion (83g) = 1:8:0
    1 cup (155g) frozen blueberries = 0.7:18.9:1

    --------
    67.3:112.3:7
    --------

    Total training day
    Protien = 164.9g
    Carbs = 305
    Fat = 43.7

    total 2272.9 cal

    On Rest day (P:C:F)

    11 am:
    200g beef mince (1 patties) = 40:1:31
    2 scoop protien powder (wpc) = 48:4:4
    Parboiled Brocolli head (140g) = 3.3:10.1:0.6
    4 asparagus spears (60g) = 1.4:2.5:0.1
    -------
    92.7:17.6:35.7
    -------

    6 pm
    1/2 fillet (154g) Salmon baked = 39.2:0:12.5
    Parboiled Brocolli head (140g) = 3.3:10.1:0.6
    2 x handfulls of baby spinach = 1.1:0.7:0
    2 tablesppon red vinegar = 0:2:0
    1 x table spoon extra virgin olive oil 0:0:14
    1 scoop protien powder (wpc) = 24:2:2
    1 cup (155g) frozen blueberries = 0.7:18.9:1
    1 fried egg = 6:0:8

    --------
    74.3:33.7:38.1
    --------
    R day = P:164g, C:50g, F:74g

    Total rest day
    Protien = 167g
    Carbs = 51.3g
    Fat = 73.8

    total = 1537.4 cal

    Oh and I am doing a strong lifts program for lifts.
    Currently
    squats 97.5kg (deload most likely going to occur)
    Bench 82.5kg
    Row 65kg
    Press 65kg
    Deadlift 140kg (deload most likely to occur soon)
    http://gustopaleo.com

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    • #77
      Can you add a metcon WOD to your training too?

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      • #78
        If I got the energy
        http://gustopaleo.com

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        • #79
          You should! Let me know if you want me to program some CrossFit like WODs for you that shouldn't take more than 20 min.

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          • #80
            Sure if it's not too much trouble
            http://gustopaleo.com

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            • #81
              No trouble at all. You can throw one of these brutal metcon WODs once a week. They help you get in great condition and lean you out as well. They shouldn't take longer than 20 min. If they do, cut yourself off.

              WOD #1 - 6 sets of moderate heavy deadlifts at 6 reps and 12 burpees.

              WOD #2 6 sets of thrustesr (a squat to a press) with spiderman crawl at about 20 yards. (if you don't have room to do the crawls, you can run for a min on the treadmill or jump rope for a min)

              WOD #3 6 sets of barbell complex workout (complexes are movements which you do without putting the bar down) 5 reps of front squat - front millitary presses - back squats - behind the neck presses. If you want to see what it looks like google "the bear" workout. Again, do all the movements w/out dropping the bar.

              WOD #4 10 short sprints at about 50 yards with a min rest in between. Go all out with the sprints.

              If you have any questions, let me know!

              Good luck!

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              • #82
                Sure, will do one a week. Now all I have to do is make an effort to update my primal journal blog
                http://gustopaleo.com

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                • #83
                  Let me know how it goes! PM with updates! Good luck!

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                  • #84
                    White rice. Potatos are around 21g carbs/100g and white rice is around 29g of carbs/100g. That 8 carb difference really counts when you have to scoff down over 200g of carbs.
                    http://lifemutt.blogspot.sg/ - Gaming, Food Reviews and Life in Singapore

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                    • #85
                      First 2 days of Lean Gains done. The rest day, I felt good. The training day, I'm not to sure.... it feels like too much carbs. Next training day, I am going to add a metcon WOD after the stronglifts to make sure I have really depeleted the glycogen.
                      http://gustopaleo.com

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                      • #86
                        WOD #3 6 sets of barbell complex workout (complexes are movements which you do without putting the bar down) 5 reps of front squat - front millitary presses - back squats - behind the neck presses. If you want to see what it looks like google "the bear" workout. Again, do all the movements w/out dropping the bar.
                        Just had to pipe up and say bear complexes are brutal! I've never been so humbled as when I did bear complexes!

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                        • #87
                          If you want to add the intensity to the bear add a 400m run, or 1 min jump rope or some burpees. Get your heart rate pumping and great conditioning WOD in less than 20 min!

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