need leangains help!

SergeantSunshine_reused
SergeantSunshine_reused Posts: 5,382 Member
edited October 2 in Food and Nutrition
For those of you following leangains I have a few questions for you! Im knew to the approach and have been reading up on it for a couple of hours but may have missed a few points...

I have am cardio workouts (6-7am) is it okay to not have a pre/post workout meal here then and just wait until I break the fast laster in the afternoon?

Where can I find where Martin recommends macros for lifting and rest days? Have seen it mentioned but cannot find it yet >.<

Im trying to figure out my macros for my on and off workout days but cant find it! I know carbs are higher when lifting and fat is higher when resting but I need more numbers :flowerforyou:

Also feel free to add me!

Replies

  • hush7hush
    hush7hush Posts: 2,273 Member
    It depends on how strict and what exactly you're doing.

    I do leangains. 16/8. I work 7pm to 6am, so my eating hours are 7pm-3am. I workout either at 6am, or at 4pm, or both. I don't have a pre/post workout meal. I do take BCAAs, though.

    Check out http://www.myfitnesspal.com/topics/show/226488-intermittent-fasting-support-group?hl=intermittent+fasting+support

    There's tons of us here. [:
  • Acg67
    Acg67 Posts: 12,142 Member
    if you want to eat around your workout, also look into the Warrior diet which i know is popular with some people
  • SergeantSunshine_reused
    SergeantSunshine_reused Posts: 5,382 Member
    Knew there were a ton! needed to fins more for friends :} ive got most of the principal down but just cant figure out the macros for the different days >.<

    what do you do hush?
  • Q9S7
    Q9S7 Posts: 74 Member
    After reading much of the leangains website, Martin recommends a 14 hour fast for women (due to client experience and their increased propensity to store fat when compared with men). It is imperative you supplement with BCAA's. I won't start in on the science because I haven't gotten through studying how leucine, isoleucine, and valine tie into the TAC (tricarboxylic acid cycle, krebs cycle whichever you prefer). A simple flavored/unflavored one i would recommend is made by OPTIMUM NUTRITION. I'm glad you pay attention to your calories. Thus far, your total calorie intake should still be based off your fitness goal. If you wish to lose weight and tone up, create a calorie deficit (even on training days). Remember on rest days to eat no more than your BMR - 20%.
  • hush7hush
    hush7hush Posts: 2,273 Member
    I'm not a pro yet! Haha. My macros are always set at 45/30/25. (carbs/protein/fat). On my strength days I'll usually have some extra protein in the form of a whey powder. So then I'm a little higher on protein, but I don't pay attention to the exact amount.
  • SergeantSunshine_reused
    SergeantSunshine_reused Posts: 5,382 Member
    Hehe thats actually what mine are usually set as! I just see on leangains there is a bit of carb cycling too :]
  • CindyWarner
    CindyWarner Posts: 138
    I use qunioa. It's a grain that you can cook like oatmeal/rice. It's found in the cereal area most of the time.
  • MadMoxie
    MadMoxie Posts: 33
    Your macros aren't really as important as you might think. The calorie deficit is the most important aspect, followed by enough protein to support muscle development.

    As for the morning workout, here's Martin's post:

    http://www.leangains.com/2010/05/early-morning-fasted-training.html
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