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I've FINALLY broken through my weight/fat loss plateau!!

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  • #16
    Holy moly! I went on the Leangains website to try to do some reading on what it's all about.....the website is really hard to navigate.

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    • #17
      Marissa—that's the downside to using Blog software (which focuses on organizing things chronologically) for this sort of info.

      These are the main points of the Leangains protocol:
      • IF daily for 14 hours (women) or 16 hours (men)
      • Try to be consistent with fast/feeding times
      • Eat 20% below energy expenditure on rest days, 20% above on workout days
      • Eat higher carb, low fat on workout days, lower carb, higher fat on rest days
      • Do heavy lifting, reverse pyramid (i.e. starting with the heaviest weight you can and reducing each set). Barbell squats, deadlifts & others.
      • Ideally, workout at the end of your fast and make the post-workout meal (immediately after training) the largest of the day

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      • #18
        Does leangains work -- even marginally -- if you don't exercise? I never liked to exercise, and I'm fighting off a bout of depression these past few months, so exercise has fallen to zip. I suppose I could adjust the calories accordingly.
        5'0" female, 45 years old. Started Primal October 31, 2011, at a skinny fat 111.5 lbs. Low weight: 99.5 lb on a fast. Gained back to 115(!) on SAD chocolate, potato chips, and stress. Currently 111.

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        • #19
          Originally posted by mike_h View Post
          Marissa—that's the downside to using Blog software (which focuses on organizing things chronologically) for this sort of info.

          These are the main points of the Leangains protocol:
          • IF daily for 14 hours (women) or 16 hours (men)
          • Try to be consistent with fast/feeding times
          • Eat 20% below energy expenditure on rest days, 20% above on workout days
          • Eat higher carb, low fat on workout days, lower carb, higher fat on rest days
          • Do heavy lifting, reverse pyramid (i.e. starting with the heaviest weight you can and reducing each set). Barbell squats, deadlifts & others.
          • Ideally, workout at the end of your fast and make the post-workout meal (immediately after training) the largest of the day
          Can you explain why eat low fat on training days? Does this have something to do with the fact that fat tends to slow absorption of carbs and protein?

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          • #20
            Originally posted by oxide View Post
            Does leangains work -- even marginally -- if you don't exercise? I never liked to exercise, and I'm fighting off a bout of depression these past few months, so exercise has fallen to zip. I suppose I could adjust the calories accordingly.
            There are quite a few IF diets out there. 19-5 is a decently popular one, for instance. Its the one I'm incorporating at the moment. 19-hour fasts, 5-hour feeding windows. But a lot of IF diets allow you to eat whatever you want during the window. So, I figured mixing it with Primal eating can only be for the better.
            SW: 324.6 ----- CW: 310
            Primal Journal

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            • #21
              My weight loss will stall if I don't restrict my calories a bit...I CANNOT eat however I want...at least that's how it works for me. I measure everything. I eat approx 60% fat 30% protein and 10% carbs.

              I also found I need to lift 3 times a week. Not heavy but somewhere in between beginner/intermediate stage. I will increase my weight after I get everything used to lifting. Been at it 6 weeks and my body started to change immediately. Not huge but I can feel it.
              Last edited by Moochy; 07-12-2012, 08:00 PM.
              Primal/Paleo is not for everyone, it's for those who have committed to understand.
              READ THE BOOK! ...as Robb Wolf says: "Trying to convince people to save their own ass will burn you out."

              Vegetarians are the enemy of everything good and decent in the human spirit, and an affront to all I stand for -- the pure enjoyment of food.” Anthony Bourdain

              and yes, calories DO count my little piggies

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              • #22
                Originally posted by Inksplat View Post
                Honestly, I think you can eat as much as you want. But it requires adjusting that idea of why you want to eat as much as you are in the first place. I think its a matter of re-learning nutritional values subconsciously. Caloric density is totally out of whack from a SAD way of eating, and so you end up trying to fill a plate the same size, not because you actually need it or want it, but because that's just the way its always been.

                Even when IFing, people seem to want huge meals on either side, as if to "prepare" themselves. When really, it should be about learning what your hunger feels like, and how much you actually need to eat.
                I think this is very true and tracking your intake for a while can help you get a better idea of what you really need (and don't need).

                Also, when you are attempting weight loss with a less than well functioning metabolism, it is hard to know what is really hunger. Everyone says, "Listen to your body" but sometimes your body is too messed up to know what to tell you. In that case you have to impose some controls from the brain down until you can heal enough to be able to eat intuitively.

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                • #23
                  Originally posted by oxide View Post
                  Does leangains work -- even marginally -- if you don't exercise? I never liked to exercise, and I'm fighting off a bout of depression these past few months, so exercise has fallen to zip. I suppose I could adjust the calories accordingly.
                  I'm not sure Leangains is what you're looking for, but it depends on what you mean by does it "work". I think fasting in general is a super tool for manageable calorie restriction, plus the added benefits of increased insulin sensitivity and increased production of HGH. There is a good discussion on Fast 5 (5 hr. feeding window, 19 hrs. fasting) here http://www.marksdailyapple.com/forum/thread49481.html which is the one I follow. I'm really sorry to hear you're suffering from depression, does it help when you do exercise? Even if it's just being outdoors and going for a long walk?

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                  • #24
                    Originally posted by Paleobird View Post
                    I think this is very true and tracking your intake for a while can help you get a better idea of what you really need (and don't need).

                    Also, when you are attempting weight loss with a less than well functioning metabolism, it is hard to know what is really hunger. Everyone says, "Listen to your body" but sometimes your body is too messed up to know what to tell you. In that case you have to impose some controls from the brain down until you can heal enough to be able to eat intuitively.
                    +1

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                    • #25
                      Originally posted by cayla29s View Post
                      Can you explain why eat low fat on training days? Does this have something to do with the fact that fat tends to slow absorption of carbs and protein?
                      I am no expert, I'm still learning, but I think that is exactly why you eat low fat on training days. From what I understand, you want to spike your insulin post workout, so you eat a carb heavy meal, and the insulin shuttles the glucose into the waiting muscle cells. Fat would blunt the insulin response. I have to say, after being carb-phobic for so long, it is really, really fun to learn how to eat this way, I've rediscovered sweet potato fries and pumpkin pancakes and fat free frozen yogurt- yum!

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                      • #26
                        So is leangains strictly for weighlifting? I do some resistance training, but the bulk of my exercise is cardio. Would the protocol be the same no matter what?

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                        • #27
                          Well Leangains is basically about body composition, and the muscle side of that equation requires strength training.
                          You could apply a 14/10 hr fast/feed window to whatever you're doing but I wouldn't really call it Leangains. Try it, see how you feel.

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                          • #28
                            thanks for this post...I DO think I need to spend some time tracking my calories and can't just say -- hey it;s primal so I can eat it! What do you use...fitday?
                            Check out my blog on nature and nurture!
                            http://thewoodsygal.com/

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                            • #29
                              There are several I've used. Myfitnesspal, myplate but the latest one I've used is Paleotrack. I really like Paleotrack.

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                              • #30
                                I don't really 'lift' but rather do intense bodyweight routines (think Crossfit WODs). For example, one of my favorites is five rounds of 15 reps each of: squats, pull-ups, box jumps, double-unders, and pushups. Would that count as a lifting day for Leangains/carb cycling purposes?

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