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Thread: Leangains and Eating Primal page 8

  1. #71
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    Primal Fuel
    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?

  2. #72
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    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

  3. #73
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    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.

  4. #74
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    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?

  5. #75
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    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.

  6. #76
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    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)

  7. #77
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    Can you add a metcon WOD to your training too?

  8. #78
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    If I got the energy

  9. #79
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    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.

  10. #80
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    Sure if it's not too much trouble

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