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Starting leangains with 30 day shred, advise please....

kate2707
kate2707 Posts: 31
edited December 2024 in Health and Weight Loss
First some stats:

26 year old female
5ft 8
152 pounds

Goal weight 138

Just started eating the leangains way. My fasting time is betwwen 6pm and 10am, so eating between the hours of 10am and 6pm. Im currently doing 30 day shred, aiming for five workouts a week give or take.

Really not sure how many calories for a steady weight loss. I have been literally starving by bed time but cant change my eating window as up very early in the morning with two kids and work 3 evenings 5-9pm.

Im looking to get stronger, perhaps gain some muscle but need to lose the extra pounds. Any advise would be much appreciated.

Replies

  • Sidesteal
    Sidesteal Posts: 5,510 Member
    First some stats:

    26 year old female
    5ft 8
    152 pounds

    Goal weight 138

    Just started eating the leangains way. My fasting time is betwwen 6pm and 10am, so eating between the hours of 10am and 6pm. Im currently doing 30 day shred, aiming for five workouts a week give or take.

    Really not sure how many calories for a steady weight loss. I have been literally starving by bed time but cant change my eating window as up very early in the morning with two kids and work 3 evenings 5-9pm.

    Im looking to get stronger, perhaps gain some muscle but need to lose the extra pounds. Any advise would be much appreciated.

    Just curious-- is there any particular reason you're choosing an Intermittent Fasting route? I don't think there's any harm in doing so but it sounds like you're pretty damn hungry at night. Might want to re-evaluate if this doesn't go away soon -- could just not be a good fit.

    My point is basically that you should choose an eating frequency/timing that fits your lifestyle and makes it easier to hit your macros.

    As far as setting your macros, see here:
    http://forum.bodybuilding.com/showthread.php?t=121703981
  • kate2707
    kate2707 Posts: 31
    Thanks for the reply!

    Good question. Really just a method for me to limit my calorie intake after 6pm i really eat many of those extra calories that i dont need after this time. Have also heard of the many benefits of fasting this way, but like you said, if it doens't work i guess i'll have to re-evaluate.

    Cheers for the link, but this is often where i get confused. What activity level do i set for me, im generally not that active but I probably can eat 2500 calories at a guess without gaining or losing weight. Whenever i use any calculations i end up with such a low number like 1200 which is impossible for me to stick to as im so hungry!
  • casbar911
    casbar911 Posts: 61 Member
    cant you try shortening your fasting window a little. maybe by an hour on each end... do 7pm until 9am ? or do 6pm to 8am if you have the most trouble at night with snacking.... I dont think that would hurt your results that much if at all... and do you eat right at 10 am??
    There are different ranges you can do... might just need to find the best one for you so that you arent starving at night time...
  • peacheznlace
    peacheznlace Posts: 23 Member
    When I did LG, I went the 10/14 route (suggested by the program). I tried doing 8/16 for the first two weeks and it was terrible. However I was able to sustain 10/14 for over 3 months (and counting).
  • Sidesteal
    Sidesteal Posts: 5,510 Member
    . Have also heard of the many benefits of fasting this way, but like you said, if it doens't work i guess i'll have to re-evaluate.

    Cheers for the link, but this is often where i get confused. What activity level do i set for me, im generally not that active but I probably can eat 2500 calories at a guess without gaining or losing weight. Whenever i use any calculations i end up with such a low number like 1200 which is impossible for me to stick to as im so hungry!

    Regarding LG, I do think it can work and I do think that for some people, it's a great method. I would still put it well into the personal preference category as your success with ANY program will revolve around your ability to maintain a nutrient sufficient calorie deficit. Whether that program involves 6 meals or 2 isn't relevant outside of how it effects your ability to adhere.

    As someone else suggested, another thought would be to possibly change your feed window but you'd need to fit that in around your work/lifestyle.

    I would probably start around a 1.2 to 1.25 activity factor and adjust intake up or down based on results after a few weeks.
  • psuLemon
    psuLemon Posts: 38,439 MFP Moderator
    I would have you around 1750 calories but i dont think you will see that much of a benefit from 30ds. You need something with weight training, like a p90x, nrolfw or strong lift 5x5. Now if you did a program like those your fat loss will be greater.
This discussion has been closed.