Click to skip to Diet FAQ, Training FAQ.
Latest Updates:
19th Jan: “Secondary Exercises“
2nd June “Irregular work hours“
19th April “Strength Losses“
18th April “RPT Top set Weight“
19th April Back-off set weight“
6th April “Calf Training“
27th Mar. “Skipped Sessions“
14th Mar. “Hunger problems“
13th Mar. “Bench Press strength drop“
Questions in the comments welcome. I’ll answer you to the best of my ability.
- Alcohol: Is it banned on this diet?
- How quickly can I expect results?
- Should I cut or slow-bulk?
- Carb sources: Can I eat ‘xxx’ carb source? Is it ok to eat saturated fat vs poly…?
- Hunger fears: Andy, skipping breakfast, that’s xx hours without food! I can’t do it!
- Meal Frequency: Can I eat 4 meals instead of 2 or 3?
- Timing mistakes: I ate lunch a little later today, should I eat dinner later too and adjust the fasting window?
- Trace Carbs: Do I need to count the carbs in [fruit name]/dairy/sauce etc. ?
- Trace Protein: Do I need to factor in the trace amounts of protein in rice/quinoa and the trace amount of carbs in things like cottage cheese?
- Fruit: Do I add that as normal carbs or is it different due to not being ‘starchy’?
- Fish oil: I currently have a bottle of fish oil softgels that measure 1000mg/softgel. Should I be taking a total of 4g of fish oil a day then, or should I opt for a lower dosage? When should I take them?
- Salt: I have some turkey patties in the freezer. Is the high sodium content a concern?
- Too full: I feel very full and I’ve finding it hard to hit my macro numbers on Training Days. As I am on a cut is it detrimental to eat less?
- Paleo: I follow the Paleo diet. What should I do about carb sources?
- Supplements: What about them?
- Self Belief: I lack it. :’( Can you whisper sweet, motivational things to me?
- Frying: Is cooking with oil ok on Training Days?
- Frozen Veggies: For Green Veggies, I usually go buy the frozen bags at the grocery store and microwave them, Is that cool?
- Weighing food: Do I need to weigh everything?
- Water: How much should I be drinking?
- Protein Shakes: Are they ok to use?
- Water-weight loss: What do you mean by “initial water-weight loss”?
- Sleep: Why is it important?
- Training Day surplus: Why do we do this even if cutting?
- Diet Soda: Can I drink it? What about tea or coffee?
- “Cheat Days“: How do you feel about them?
- Hunger problems: I feel hungry during the fast, why?
- Irregular work hours: How do I set things up?
**** Training Questions follow ****
Diet Questions:
- No, but as alcohol has calories, it has the potential to screw up everything. Why? Dietary fat can be easily stored if you go over your calorie budget for the day. On the occasions that you are going to drink, some very general rules that will take you a long way:
- Keep dietary fat low on this day.
- Drinking beer? Make it a training day.
- Drinking diet mixers and spirits? Make it a rest day.
I’ve written a guide to drinking alcohol on a diet here with details and reasons for the above. Skip to sections on: “Once a week moderate to ‘hard’ drinking” or “Drinking in moderation a few times a week.”
Do not abuse the guide and use it as an excuse for excessive alcohol consumption or you will just screw up your progress.
- I’ve written about this in detail in the article 12 Weeks: What you can expect to achieve.
- This is a good question. With the exception of those already strikingly lean (in-season bodybuilders/fitness competitors) and athlete clients that have other considerations more important that bf%, you should probably do a cut first, even if your goal is to bulk. This sounds counter-logical but there is a very good reason for this.
By getting lean first, you make yourself more leptin and insulin sensitive. This is great for two reasons. Firstly, it means we can eat more carbs and not get fat, and secondly is makes muscle building easier as the carbs will be shuttled off into the muscles more efficiently in the post-workout window rather than being stored as fat.
So by getting lean first, we can build more muscle and store less fat when eating a calorie surplus while on this I.F. diet. Want to bulk and still keep your abs to a certain extent? First cut, then do a slow-bulk. If you’re already quite lean this may only take a month.
I’ve written in much greater detail in my article, “Identifying Where You Are Now, Setting Realistic Goals, and Your Best Course Of Action.“
4. Carb & Fat Sources: Can I eat ‘xxx’ carb source? Is it ok to eat saturated fat vs poly…?
- For diet success don’t stress this. Don’t distinguish any further than Carbs*/Fat*/Protein. Brown vs. white rice is a non-issue. Want to eat a cake*? -Please do. Just count it against your daily macronutrient allowance. (*Example of how to do this.)
*There are exceptions, but these are beyond the scope of here. For the carbs, just make sure you get most of them from whole foods (pasta, rice, bread, potatoes etc…) 80% of the time and you’ll be fine. This is to minimize chances of spill-over into fat stores on your workout days. I’ve expanded on this with and included a quote from Lyle McDonald in the comments below. If you wish to get geekier that that then see the glucose vs. sucrose vs. fructose part of this article by Martin Berkhan.
If you wish to simplify things then go by the IIFYM (If It Fits Your Macros) philosophy, which doesn’t just mean stuff your face with crappy food, but does give you flexibility. There’s a good article summing it up by JCDeen here. Further details in a good video on “Clean eating vs IIFYM” by Layne Norton here.
5. Hunger Fears: Andy, skipping breakfast, that’s xx hours without food! I can’t do it! Seriously?
-Yes you can do it. It’s just a case of your body adjusting. This whole website is littered with comments from people amazed at how they have adjusted and are feeling great. Our ancestors did this and so can you. The only difference so far is the length of time clients take to adjust. Some are fine straight away, for others it takes 1.5 weeks. Typically though it is 4-7 days.
6. Meal Frequency: Can I eat 4 meals instead of 2 or 3?
- Yes but why complicate things? This is just due to a fear of hunger, which will not be an issue.
7. Timing Mistakes: I ate lunch a little later today, should I eat dinner later too and adjust the fasting window?
-No. The key here is consistency. Just because you miss one meal time, doesn’t mean you adjust the other. Your hormones get used to when you usually eat, so eat as close as possible to that time. Keep things as regular as possible, but don’t stress the occasional day when timing is off.
8. Trace Carbs: Do I need to count the carbs in [fruit name]/dairy/sauce etc.?
- This question is usually asked because I set up clients with simple rules like, “Only count starchy carbs, eat lots of leafy greens and don’t count them.”
Unfortunately there are those that will take any rule you give to help them make things simple and abuse it*. So allow me to make this clear,
If you consume a lot of [dairy/fruit/sauce etc.] then yes please do it. If you’re just talking about small quantities then it’s probably not worth bothering to count. The key is to keep consistent. Everything in reality counts. As long as when I tell you to reduce carbs later, as the diet progresses you don’t then reduce the rice/bread carbs and then up the dairy or [insert other food] intake “Because those carbs don’t count!” as some people, clearly trying to screw the laws of science do, then you’re all good.
*If you would like to read an amusing anecdote about abusing rules, check the comment titled “Apples and Mayonnaise” I’ve written in the comments below.
9. Trace Protein: Do I need to factor in the trace amounts of protein in rice/quinoa and the trace amount of carbs in things like cottage cheese?
If we are consistent, we don’t have to factor these things in. If we ignore them from the start, we can ignore them forever, and we can have success in the long-run.
10. Fruit: Do I add that as normal carbs or is it different due to not being ‘starchy’?
Carbs are carbs are carbs. They have energy. There is no escaping this. [See point 8.] I tell people not to count the green vegetables because it makes life easier. Fruits have carbs, some more than others. Anything you’re going to eat regularly is worth counting. Things you are only going to eat occasionally are probably not worth counting.
I know that some people will now take this to mean, “Ok if I’m only going to eat some fruits occasionally, it’s ok I won’t count them. So I’ll eat 5 bananas on mondays, a whole watermelon on Tuesdays, a bunch of grapes on wednesdays… But it’s all OK because I only eat the one kind of fruit occasionally (once a week)!”
…But then these are the kind of people that always look for shortcuts. They might make great accountants hiding your savings away from the tax-man, but there’s no shortcuts in the energy equation. They’re only going to shoot themselves in the foot. Are you?
11. Fish oil: I currently have a bottle of fish oil soft-gels that measure 1000mg/soft-gel. Should I be taking a total of 4g of fish oil a day then, or should I opt for a lower dosage? When should I take them?
It’s not the quantity of the oil (fat) that counts, what matters is meeting the EPA and DHA numbers that the research suggests is beneficial. (2g EPA 1.5g DHA /day) Inferior quality fish oil supplements take advantage of the average consumer’s ignorance of this fact. With such products it may be difficult without taking a whole lot of them, which will then put your fat number up for the day. Buy good quality fish oil. Look for those key ingredients.
Take them with your last meal of the day as fat slows the rate of digestion of a meal and keeps us feeling fuller for longer.
12. Salt: I have some turkey patties in the freezer. Is the high sodium content a concern?
In short, not unless you are a bodybuilder with a competition in a few days.
More detail for those interested:
Sodium does not matter. Only relative changes in sodium will increase your water retention, not overall consumption. So if you suddenly increase your sodium intake you will bloat; if you suddenly decrease your sodium intake you will lose water. The body adjusts to a set-point after time. (A few days I believe.)
So bodybuilders, whom need to look extra lean on one particular day cutting, sodium 2 weeks before a competition to lose water is a bad strategy, because their body will have re-adjusted to a set-point by the 2 week mark and nothing will have changed overall. Cutting sodium 2/3 days out will get them looking leaner for competition day. But in the long-run, this is not a weight loss strategy -the human body outsmarts our diet-tricks in the end.
13. Too Full: I feel very full and I’ve finding it hard to hit my macro numbers on Training Days. As I am on a cut is it detrimental to eat less?
Firstly, everyone feels like this when they start. Typically your stomach will adjust to the large quantity of food within 2 weeks. In the meantime eating some yummy cereal is a good way to hit your macros (as long as it is low-fat cereal with low-fat milk), and don’t worry about the sugar content.
Presuming you have calculated your macros correctly, if you eat less you will not have the energy needs to recover from your workout and you will probably lack energy for your workout in a couple of days, hampering progress.
Right now I am on a bulk so my carb requirements are much higher. To hit this number I eat a box of cereal after every workout for desert*. Yes, I am still ripped. (*Lowish sugar content. I’ve stopped the ‘Choco-Flakes’ and switched to ‘Bran-Flakes’ after I realized they were 95% sugar and can potentially lead to spill-over into fat stores more easily.) If you can eat all that rice however then please feel free to go for it. For satiety reasons I do not recommend this as a long-term strategy for those on a cut.
14. Paleo: I follow the Paleo diet. What should I do about carb sources?
I have Paleo clients. Through Twitter and blogs I know there are many people out there that are Paleo and have success with Leangains. I am not an expert in this, however if you would like to read a useful discussion about it, please see the comments on Jayson’s interview page.
What are dense carb sources on a Paleo diet? -Here’s a link to an article Marc suggested in the comments.
15. Supplements: What about them?
Indeed. I’m sorry if I have spooked you by not trying to sell you any. The truth is if you said to me that I were never allowed to take another supplement again it would not bother me. Nor should it bother you. To have success on this diet you do not need supplements. “You are what you eat.” There’s no magic in supplements.
Now, taking BCAAs may be optimal if you are to train fasted, and taking protein powder is sometimes convenient when the fridge is empty, but that doesn’t mean that you need them.
The supplement industry has us all convinced that we need things we don’t. I’ve written an article about this here. Don’t just take my word for it though, how about this interesting article by Tommy Boone, PhD, MPH, MA, FASEP, EPC.
I include a simple and optional list for clients of supplements they may find useful. However this article by Martin Berkhan does a good job by itself.
16. Self Belief: I lack it. :’( Can you whisper sweet, motivational things to me?
No. Man up. If your great-grandfather were here to see the comparative ‘life of plenty’ that you are living right now, what do you think he would say about this? More in this article.
17. Frying: Is cooking with oil ok on Training Days?
Just use a small spoon each time rather than pouring it directly into the pan and you can control the portion size easily. No need to weigh it and count. This is what I do.
18: Frozen Veggies: For Green Veggies, I usually go buy the frozen bags at the grocery store and microwave them, Is that cool?
That will work fine.
19: Weighing food: Do I need to weigh everything?
Certainly not. However you do need to weigh some things, especially at the start. As a general guide, weigh your un-cooked meats and carbs and eyeball everything else. I weigh my rice, pasta, potatoes and meats, and just look on the packets for the macronutrient information for others. Get a small electronic kitchen scale. I never weigh vegetables.
20. Water: How much should I be drinking?
Simply, if your urine is yellow then drink more. Of all the reason’s for this, the one you care about most is that it will help with fat burning. The liver plays an important role in fat metabolism. If I have understood correctly, if you don’t drink enough water then the kidneys can’t function at full capacity and thus the liver has to work to help them, decreasing the rate which fat can be metabolized.
You’ll definitely want to drink a good few cups to re-hydrate in the morning.
21. Protein Shakes: Are they ok to use?
Yes but there is a time and a place for them. Real food is digested and absorbed more slowly thus getting your protein from meat is better than shakes because you’ll feel full for longer.
Aside from satiety reasons, we want protein to be absorbed slowly so that our blood is still swimming with aminos during the fast, preventing muscle catabolism. In terms of rates of digestion, real food is slowest (best for us), then casein protein (5-7 hrs) then whey protein (2-3hrs). If we drink a protein shake as part of a meal then the digestion will be slowed significantly and could conceivably be double this (though there have been no studies that I know of that measure rates of digestion with mixed food meals).
In practical terms what this means is if you can’t eat meat, are too lasy to cook it or are feeling too full to hit your protein numbers: 1) Casein goes with the last meal of the day. 2) Whey with the other meals. 3) It’s better to not drink them alone.
22. Initial water-weight loss: What do you mean by this? Is it something to do with water that I have “piled up” in my body?
- Because we’ll be cycling carbs, and putting protein high, you’ll most likely be consuming less carbohydrate overall than you currently are.
- 1g of carbs digested takes with it 3-4g of water into the body. Thus, if we reduce carbs, “water weight” is lost in the beginning. This really varies on the individual though but it’ll usually happen all within the first week.
- Unscrupulous diet coaches or advertising do not mention this fact to people though and let them believe they had an incredible week.
23. Sleep: Why is it important?
24. Training Day surplus: Why do we do this even if cutting?
- To take full advantage of the super-compensatory effect of the increased insulin sensitivity (increased uptake of carbs into muscles rather than fat) after workouts. (This effect also appears to be heightened by fasted training, and I’d like to see more research into this.)
- It acts to help combat some of the “negative” hormonal changes that take place when dieting.
Whether this actually works out to be technically a surplus of not in practice depends on the individuals circumstances and is quite complicated. Very generally fatter people need less on their training days. Explaining further than this is more complicated than I’m willing to get into detail with in the blog, though I’ll probably come back and add to the hormonal thing later. (Remember, I like brevity.)
25. Diet Soda: Can I drink it? What about tea or coffee?
Yes you can drink diet soda and it will not affect your diet despite what the youtube videos say.
“I personally could not find any research showing a causal relationship between artificially sweetened soft drinks and weight gain, let alone research indicating a thyroid-mediated mechanism for this phenomenon. Among the research that does exist, the majority of studies lasting beyond the acute phase have demonstrated the superior effectiveness of artificially sweetened beverages to sugar-sweetened ones for weight loss. Therefore, the claim that diet soft drinks cause weight gain is nothing but a false alarm.” -Alan Aragon, from his brilliant monthly Research Review.
Tea and coffee contain no calories so they are fine. A splash of milk in your coffee(s) in the mornings is fine too, but don’t put sugar in there. Try and keep the total calories under 50kCal.
26. Cheat-Days: How do you feel about them?
Let’s be clear, “cheat-day” is an abused term and has become something completely different than it’s original meaning: A very high-carb, low-fat day, usually used after several days or a week of dieting with very low carbs. This is also known as a “refeed” and is used to replenish glycogen. (You can read more about this in the this post.) Technically we have a refeed/cheat day every training day with the LG.
Unfortunately the mainstream meaning of cheat day is rapidly becoming a “food free-for-all” where people stuff their faces for the entire day. Most people are well meaning when they use the term, but it leads those that don’t realise the true meaning into trouble.
So what do I think about the “food free-for-all” version that is cheat days? Cheat days in the sense that many use it may as well be called a “diet fuck up” day. Make sure you say those words to yourself before you decide to do one. Psychologically they are beneficial, if not essential, for the average joe’s sanity after a long period of dieting (can be incorporated as normal sized “free meals”, or had as part of a regular and planned diet break), however physiologically there is no need with the LG set-up.
27. Hunger problems: I feel hungry during the fast, why?
Presuming that you are eating at the same times and keeping the feeding window the same and thus the hunger hormones have regulated, the most common culprit for hunger is bad food choices, particularly for the last meal before the fast.
Tips in order they should be tried and implemented:
- Always eat real food for the last meal.
- Put your fish oil supplementation with this last meal. (Fats slow absorption.)
- Eat a slow-digesting protein like eggs or cottage cheese, or eat meat with plenty fibrous green vegetables.
- Switch from refined carbohydrates to foods like potatoes or wholegrain bread for your carb sources.
28. Irregular work hours. How do I set things up?
“What do I do if my work schedule doesn’t allow for a consistent feeding window?”
-We do the best we can. First it’s important to understand a few fundamental points:
1. The reason that we try and keep the meal timing consistent is that the body regulates to our usual feeding times and tells us to eat (by dumping the hunger hormone, ghrelin, into our system) at these times. This means that we can skip breakfast everyday and experience no hunger in the morning. This doesn’t just have to be breakfast. Practically this is useful because it means we can eat just 2 (or 3) meals in a shorter space of time and thus feel satisfied despite dieting.
2. When we eat at different times the body doesn’t get the chance to regulate to this, meaning that we’ll get hungry at more random times. -The penalty is hunger, nothing more. This is an important point when considering your set-up.
3. There is nothing magic about having a 16 hour fasting window. I see people eat dinner an hour later than then had scheduled, panic, and this shift their lunch the next day an hour later so as not to “break the 16 hour rule”. -Bullshit. Totally backwards. In fact by doing this you upset the ghrelin rhythm if anything. -In that situation you’re best to not adjust anything the next day.
4. Training can be at any time as long as you can have one meal after, before starting the fast.
5. The feeding window can be longer some days and shorter on others, but they must always overlap.
So when we put this together for the person that has a varied schedule, what have we got?
- If possible, then keep at least one meal at the same time every day and let the other be flexible.
- If thats’s not possible then just keep the meals in the same rough time of day. i.e. The Lunch/Dinner timeframe. -Definitely don’t have your feeding window early morning to lunch one day and then lunch to evening the next.
- If you train at different times then adjust your meal sizes so that you can have at least 60% of your calories for the day in the post-workout/pre-bed window. Examples are included in Martin’s Leangains guide.
- Training: Do I have to?
- Frequency: I’m doing well with 3 days at the gym, surely 6 will double my results?
- Skipped Sessions: I will only train 1 day this week, does this mean I should eat only 1 ‘Training Macros’ diet day plan?
- Cardio: Will it speed things up? When should I do it?
- Muscle Loss/Gain: I’m on a cut, and my strength gains have stopped progressing/ my strength is decreasing in the big 3 lifts, does this mean I have lost muscle?
- Timing change: I have to change the time of my training to the morning/evening. How should I split the meals/calories split for the day?
- Abdominal work: Why do you not recommend abdominal work?
- The Devil: My gym has a Smith Machine. Can I use that?
- Warming-Up: What style should I do with RPT?
- Consecutive Days Training: Is it ok to train two/three days in a row?
- Ladies training: What should I do?
- Bad Training Session: Strength Drop! What should I do?
- Soreness: I don’t feel sore the next day, should I do more sets and exercises?
- Endurance Training: I was thinking about training for a marathon in September, how would this affect my cut?
- Bench Press strength drop: Why? What should I do?
- Calf Training: Should I?
- RPT: How do I adjust the top-set weight?
- Back-off Sets: How do I adjust them? Always 15% off the top-set?
- Strength Losses: What can be the cause of this? Is it normal?
- Secondary Exercises: At what stage do they become detrimental?
Training Questions:
Dieting without training is very likely to set you up for a rebound. You’re also likely to only become a skinny-fat version of your current self as you will lose muscle mass as well as the fat. This diet is designed to be used in combination with training to prevent that.
- I’ve written why in a detailed guide to minimalistic effective training, which can be found here.
2. Frequency: I’m doing well with 3 days at the gym, surely 6 will double my results?
- No. If you are ready to go again the next day, you didn’t train hard enough and you may as well have stayed at home. Hit it hard, eat, sleep, repeat. This is the success formula.
3. Skipped Sessions: I will only train 1 day this week, does this mean I should eat only 1 ‘Training Macros’ diet day plan?
- If it’s just the one skipped session then you can just eat your rest day macros. If you’re missing 2 or 3, then it’s probably worth eating your “average macros” (meaning the average of the two days’ numbers) as otherwise the weekly deficit may work out to be a little too high*. (*It was for this reason that I previously advised that people continue cycling their macros as normal despite skipping a session.)
In the context of fat loss in the vast majority of cases the answer is no. If you throw in a lot of cardio at the start, how will you be able to measure the results of the diet itself? You won’t know how effective the diet is.
I want you to look great forever, not just in 12 weeks. In the future you’re not going to have time to do cardio every day so learn to set up your training minimally now, so that you know how little you can get away with when the busy times do come.
- I’ve written how inefficient cardio is for fat burning here.
- See my article “When is Cardio a Valid Tool for Fat Loss with Intermittent Fasting?“
5. Muscle Loss/Gain: I’m on a cut, and my strength gains have stopped progressing/ my strength is decreasing in the big 3 lifts, does this mean I have lost muscle?
Not necessarily. A quick recap:
For those with training experience, strength increases or decreases indicate gain in or loss of muscle mass respectively. When cutting, preserving muscle mass is the main goal, any gain in strength should be taken as a nice bonus, rather then taken for granted.
So given the above it would seem fair to say that a decrease from say, 100kg x 8reps in the bench press, to 100kg x 4reps in the bench press indicates a loss of muscle mass, correct? -Wrong. It is very important to take into account the decreased mechanical advantage getting leaner gives us in the big 3 lifts.
It is easiest to visualize with the bench press. As we get leaner our chest/back circumference decreases (loss of fat) meaning the distance the bar has to travel to do one complete rep increases & thus the ‘work done’ to perform the a rep increases. Thus it requires more strength to do the same number of reps when you are leaner.
If you can do the same number of reps after your cut as you could at the start of your cut, you are almost certainly stronger.
6. Timing Change: I have to change the time of my training to the morning/evening. How should I split the meals/calories split for the day?
Martin Berkhan has written a good guide on this here.
7. Abdominal Work: Why do you not recommend abdominal work?
Squatting is abdominal work. Here’s an excellent article on abs by Mark Rippetoe.
8. The Devil: My gym has a Smith Machine. Can I use that?
Taken from the excellent StartingStrength.com website:
“No, no, no, no, no. NO!
Smith Machines are the devil.
For one thing they completely remove the stabilization aspect of the squat. But go ahead, get up to 300 on a smith machine and then try it with a barbell and see how long you can keep from falling on your ass.
For another thing it restricts the natural range of motion. See each of us has our own biomechanics (the mechanisms that distinctly tie our individual bones and muscles together) and hence we have an individual movement pattern (range of motion) when doing the squat, or anything else for that matter. For example a guy with a long torso and stocky legs will not squat remotely close to how guy with a short torso and long legs does. The smith machine has only one range of motion for either of these individuals because the bar runs on rails in a fixed path (straight up and down or a slight diagonal). Every individual must conform to no matter their distinct movement pattern. This can be devastating to your skeletal system over time.”
“Squatting” in a Smith machine is a oxymoron. A squat cannot be performed on a Smith machine, as should be obvious from all previous discussion. Sorry. There is a gigantic difference between a machine that makes the bar path vertical, and a squat that is excecuted correctly enough to have a vertical bar path. Muscle and skeleton should do the job of keeping the bar path vertical, not grease fittings and floor bolts.– Mark Rippetoe
If you are waiting to be convinced of the benefits of a full depth squat please read this article by Rippetoe. [Strong Language]
9: Warming-Up: What style should I do with RPT?
The main thing is that it should get you warm and the mind-muscle connection going, without tiring you and impacting the top-set. If these requirements are met then it’s fine. I’ve written how I personally prefer to warm-up here.
10. Consecutive Days Training: Is it ok to train two/three days in a row?
In the context of dieting (calorie deficit) and for those using the big compound movements (barbell training) three days a week it is a good idea to have a day of rest between sessions at least. This is very important for recovery, so as to not over-burden the already taxed central nervous system. In terms of the effectiveness of this combined with the Leangains diet set-up, rest-day(s) in-between training will make the diet work more effectively.
For those that must put two training days back to back, if you are using a split routine then keep your Squat and Deadlift sessions as far apart as possible. I.e.: Put your Bench-press day next to one of your other workout days.
Example: Monday, Deadlift day. Thursday, Bench-press day. Friday, Squat day.
11. Ladies training: What should I do?
The simple answer is exactly the same as men, despite all the shit you’ve read in magazines. I’ll leave you with a couple of good articles and a quote my Mark Rippetoe:
“Women get the best results when they train for performance. Even though there are differences between men’s and women’s response to training, there is no difference in the quality of the exercise needed to produce the stress that causes adaptation.
Ignore the silly bullshit. Women’s collegiate and professional athletics and its participants have for many years held the answers to the questions most women ask about exercise, answers that have gone fastidiously ignored by the figure salon industry. The fact is that aesthetics are best obtained from training for performance. In both architecture and human beauty, form follows function. Always and everywhere, the human body has a certain appearance when it performs at a high level. But the fitness industry continues to sell aesthetics first, as though it is independent of performance.
Muscles cannot get “longer” without some rather radical orthopedic surgery. Muscles don’t get leaner—you do. There is no such thing as “firming and toning.” There is only stronger and weaker.
The vast majority of women cannot get large, masculine muscles from barbell training. There is such a profound difference in male and female testosterone levels that the strength differences between men and women are almost entirely accounted for by hormone level.
As CrossFit (barbell training) grows and it becomes harder to ignore the results of honest work done at high intensities, the media are taking notice. You pretty much get out of an effort what you put into it. Effective exercise is more like training for athletics and less like lying around on the floor.”
- “I Don’t Want To Get Big and Bulky: Marketing and it’s Effects on Women” -JC Deen
- “Strength Training For Women: Not so Different After all” -Marks Daily Apple
- “Fierce. Fit. Fearless.” Over 1000 women on this Facebook Group.
- “Girls Gone Strong” – Another Facebook group for normal women that lift to get hot.
12. Bad Training Session: Strength Drop! What should I do?
Probably nothing. Dan John, one of the most experienced and knowledgable strength training coaches in the world, says that you should expect 20% of your workouts to be “duds”. Off days. Days where your strength just “isn’t right”. Start a training program with this in mind and don’t let it rattle you when it happens because it’s normal. Go home, eat, rest and sleep well, and come back the next time with a determined attitude.
13. Soreness: I don’t feel sore the next day, should I do more sets and exercises?
I’ve written about this in a comment here.
14. Endurance Training: I was thinking about training for a marathon in September, how would this affect my cut (i.e. I’d have to do running training 5 days a week)?
I am not against anyone wanting to enter a marathon or challenging themselves in an endurance event. I would love to do one myself one day. Training like this however will severely hinder your strength (and thus muscle) gains. Whether you decide to do this then will depend on your main goal.
- Strength/ muscle gain? -You don’t want to be going it for reasons explained very well here.
- Get a good marathon time? – Do it.
- Fat loss? Pros and cons here. -All the running will burn extra calories for sure, even if it isn’t a very efficient way of doing so. However if you’re overweight and weak then it won’t be doing you any long-term favors.
15. Bench Press strength drop: Why? What should I do?
This is a very common. Don’t panic. Firstly, have you lost body fat? As fat is lost the relative distance the bar has to travel gets greater. Recall your high school physics class, Work = force x distance
If you are leaner, the same resistance for the same number of reps will be a greater amount of total work done. Thus a small decrease in the weight on the bar is not necessarily indicative of a drop in strength, rather, if strength were to stay the same, all things being equal, your bench would drop on a cut.
That’s really up to you. See this comment here for my thoughts.
17. RPT: How do I adjust the top-set weight?
I’ve written about this here.
18. Back-off Sets: How do I adjust them? Always 15% off the top-set?
I’ve written about this here.
19. Strength Losses: What can be the cause of this? Is it normal?
Aside from the comment on the bench in Q15, I’ve written more about this in a comment here.
20. Secondary Exercises: At what stage do they become detrimental?
The point where they steal essential recovery capacity from the main lifts to the extent that training does not progress as it should. When dieting: For experienced lifters this will be a regression of your top lifts; for new trainees a lack of progression in strength.
Got more questions? Leave a comment and I’ll get back to you.
I hope you found this useful. I’ll continue working to improve it.
Did you read my step-by-step guide to setting your diet and training up by yourself?
Andy,
I am starting a slow bulk. Is it ok to split up my 2nd half of carbs after the post-workout meal so I am not eating a large amount before bed? or does it not really matter as long as i hit the macros?
Ex:
PWO meal = 110g carbs
1/2 before 2nd meal at X:XX time = 55g carbs
last meal before the fast = 55g carbs
Best,
John O.
Sure.
i have one other question if yu wouldnt mind – if fat/weight loss comes to a stall what is the first ;plan of action, do you a) lower carbs and increase fat and keep same calories or b) lower carbs which in turn lowers calories – just as a general rule of thumb which step makes more sense?
Just keep reading through the blog posts Denny. I’ve listed strategies there but you need to get all the pieces in your head first.
Hi, so far I have followed the paleo diet. Intermittent fasting fascinates me and I started to practice it a few days. To take the amount of carbohydrates you need to eat rice / pasta / potatoes.
Do not you run the risk of raising too sugar levels in the blood and consequently the storage of fat in these?
No.
Hey Andy, How long should the RPT workout take to complete. On squat day for example if you do 5 warm up sets and three work sets with total rest time at 8 minutes the work out takes less than 20-30 minutes. Should I add some additional leg work like walking lunges, leg press, or calf raises?
Don’t add exercises. As you progress you will need more warm-up time and stretching time.
Hi Andy!
Was wondering how vegetarians get their protein requirements?
Depends on the type of vegetarian. Google it.
Soy protein is what most people use, but keep in mind it is an estrogenic compound and isn’t very good for building muscle. If you’re going vegetarian for health reasons, don’t. It’s very counterproductive. Animal protein are far more effective than plant ones.
Hi Andy,
I do two 1,5 hour krav maga sessions per week. It includes (among other things) boxing, wrestling, plyometric strenght exercises, push-ups, sit-ups, squats etc. In addition to that, I also do two 1-1,5 hour lifting sessions per week (squats, dead lifts, chin-ups, bench presses). SInce I am a little confused about the nature of these krav maga sessions, my question is: How do I treat krav maga sessions nutrition wise (in cutting phase using leangains approach)? Do I treat them as strenght training and therefore keep carbs high on these days, or do I treat them as rest and keep carbs low?
Many thanks for your time and effort!
Leo from Croatia
I’m interested in an answer to this as I train MMA.
Hi Leo. I would make a conservative guess at the energy expenditure and increase the carb intake on a per session basis.
Thanks Andy! That’s pretty much what I’ve been doing so far. Good to know I was on the right track.
Andy! This is one of your very first clients writing. Before I get to my question, let me say how impressive this site has become. Great work!
My question is about meal timing.
On work-out days, training in the afternoon seems optimal b/c by training time I’ve had a meal with 50g carbs or so to get me through it (which I believe Martin recommends). But, if I train in the morning (as I prefer), I have no such advantage b/c I’ve just come off a rest-day where I’ve consumed very few carbs. Consequently, I don’t have the same energy for my lifts and my strength drops. (BCAAs or a Whey shake do not give me nearly the same amount of energy as 50g of carbs.)
I’ve experimented with this a bit and noticed that if I eat big the day BEFORE a morning workout, I can much more easily maintain strength levels through a morning workout. However, I recognize that IF protocols recommend the bulk of carbs should be consumed post-work-out for multiple good reasons.
So what to do when training in the morning? Eat bulk of rest-day carbs as the last meal to fuel the morning? Accept less energy?
I’ve looked through the site and through the comments for your thoughts on meal timing but didn’t see my question answered. Martin’s protocol guide doesn’t seem to address my question directly either.
Any thoughts on this?
Hi Adam, good to hear from you. Some people get along better training later in the day, others earlier. Find your balance. Either:
1. Keep training in the morning and accept less energy – because as long as you are consistent with your training it won’t matter in terms of tracking and implementing changes.
2. Train in the afternoon and be consistent with that.
- Choose whichever is easiest in terms of scheduling.
Obviously if you have a competition, even among friends, then you’ll want to do it in the afternoon when you feel strongest.
Thanks, Andy. Appreciate the feedback. Maybe this is one of the reasons Martin writes that afternoon workouts work better for IF than morning… (Unless I’m making this up, but I’m almost positive I read that on one of his pages)
Funny — now that I’m more in tune with myself, it’s interesting to go back and re-read rippedbody.jp and leangains.com b/c it all makes much more sense!
Again, glad to see you’re kicking ass. All the best.
Ha yes, that’s one of the common things I say to people when they start asking questions beyond what they need, experience it, see how I do things, then explanations will make more sense.
Hey Andy,
This is my first time stumbling on to your site and learning about these methods. Right now my training regimen is comprised of weight training, muay thai, and strength and conditioning. I would like to switch to a 3 day weight training as you mentioned but I need to take muay thai on the off days to improve skill and strength and conditioning to improve in that area also. I also almost exclusively work out late nights 8 or 9pm. Is it possible to use your methods with such a busy regimen and working out really late? Any advice or if you can point me in the right direction I’ll greatly appreciate it.
I would drop the conditioning for now and work on your strength base while you drop the fat. Being lighter, you’ll be quicker. Conditioning isn’t the answer while you have excess fat. – Unless you’re on a tight fight deadline, in which case that needs to be prioritised over longer term physique changes.
Just don’t try and hit all things at once or you won’t get anywhere fast. – This is true regardless of the method you use.
Hey Andy how’s it going bud ! Just had a quick question for you. But first a little update since finishing my recomp with you iv followed your advise and slowly been increasing my carb macro over the weeks which has led to some small increases in weight maybe 4lbs over the last 6 weeks or so and iv had to switch over to the 3 day split now as my lower back legs and chest just were not recovering fast enough to do them as the big 3. Since doing this though and following the big 3 routine iv had some bad doms in my chest I guess from the press ups? Is this normal ? Will it fade or is that part an parcel of rpt for chest and then hitting the press ups? Or do you think maybe my calories are still a little low ? Anyway hope your well mate and ill send some pics soon. Cheers
Focus on progressing your main barbell movements. If the pushups are causing soreness and you’re not either gaining strength in your bench or growing then eat more (fat gain sit. dependent), or drop them.
Hello Andy
I’ve been using a pre-workout shake (from a good company, not those weird ones that jack you up so you can train without effort for hours / no weird ingredients here) and i’ve just noticed that it includes Maltodextrin – if i use it before a fasted training (early morning trainee here) – will it compromise the fast?
I’ve mainly used it because it containts BCAA – among other stuff
A serving has 84kcal – only!
Thanks and keep in touch
PS : Reply to email comes tomorrow, didn’t have time until now
Better to switch to BCAAs.
Hi Andy! What’s your take on speed work for squats and bench for someone who does more or less the big 3 workout 3x/week with a handful of accessory workouts to work on getting to a pull-up?
What is the relationship between speed of squats and being able to do a pull-up?
If this is based on the advice of another coach then stop. Follow their advice if you have put your faith in them and do not question it when you don’t have the experience to do so.
Hey andy,
Have been working hard, on a cut (+10/-35) for 3 months now and have seen great results. Due to a remote worksite and no access to weights, Im using this as a 10 day Rest/Regeneration period. I just wanted your take in regards to macros and daily intake for this 10 day period of Rest. Im still going to continue the IF’ing with an 8 hour eating window. So, keeping that in mind, I will be keeping on the cut, and my goal is to still lose bf%, Is it recommended to continue cycling carbs/fats even though, everyday is a “Rest” day? Or keep a constant on the macros for the whole 10 day period? Would you want to create an everyday deficit, or would you want to just remain as close to baseline maintenance as possible? Im not sure i understand how to manage the carb intake during this time and would like some guidance.
thanks
There is no need for carb-ups if you are not training. That does not necessarily mean you should avoid all carbs for a week either. How strict you wish to be depends, and how I would advise on that depends on current status as well as personality type. As general advice: Keep your protein and veggies high, eat to your hunger for the rest. – That is the most relaxed way to do it.
Hi Andy, I posted a few months ago about a yoga question and you were kind enough to reply to me then which was helpful. I mentioned that my girlfriend is from Osaka as well and she started doing fasting when she seen the results I was having and read the japanese page you gave me the link too. She has since lost 3kg’s and it’s going well for her, especially since she moved closer to the beach and can surf again most days so thanks for inspiring her and for making IF simple
I do have a follow up question that I’m hoping you can help me with. I have gotten quite lean but have a slight problem with “stubborn fat” around my waist. It isn’t that much and I have been plodding away on my cut for about 4 months now. Though lately it has been frustrating me as I want to start a slow bulk but have it in my head that if I can’t lean out all the way this time then I won’t be able to when i start putting on a little size. I’m wondering if maybe I won’t be able to lean out all the way for now. My thought process for this is that I only weight 58kdaysg and I’m 5ft 6″, I only started doing weights at the beginning of the year and I’m thinking that maybe I don’t have enough muscle on my frame especially on my back to make leaning out and being very cut a possibility at this stage. I’m new to the weight world and would just like an eductaed opinion. I’m being constantly lectured too about the GI index of the carbs I’m eating and that I’m not getting enough fats from nutritional guys I know that at the gym. I know they are smart guys and one guy in particular has his own company and is a very smart cookie. This just ends up confusing me and I don’t know if I am really close to achieving my result or at the limit of where I can cut to at the minute? Here are two pictures from around 20 days ago, I’m pretty much still in the exact same shape apart from some slight loss on the sides.
http://i45.tinypic.com/i4j12r.jpg
http://i50.tinypic.com/25dw5.jpg
Incidently I have been taking acetyl l-carntine everyday and pre-workout along with my BCAA aswell as fish oil and a multivitamin. Do you think I can still cut more or should I do a slow bulk now, add more muscle to my frame and then cut again and hope that I will have built enough muscle around my obliques and lower back to get rid of the stubborn fat? Or have I just lost the plot? >_<!! WOW Got a bit carried away there, sorry for the long winded post (again) ;(
Many thanks, Andy G
Andrew, firstly, you’re not a diabetic, so to hell the glycemic index.
Secondly, there are no “should’s” in fat loss. Cut to whatever point you wish, and want to. The leaner you are when you start, the longer a bulk can sustained. But if getting there drives you up the wall for whatever reason then you have your answer.
Andy,
Just finished up a cut, currently on a diet break. Would it be productive to deload and start a new cycle once I finish my diet break and resume my cut?
Also, All of my lifts have remained in a single rep range (Ex. 6-8). So for example all three of my bench sets I am working in that range, and if I hit the top rep of the range for any of my three sets, I adjust the weight for next time. However, your training examples in multiple articles show each set after the top set in a different rep range ie. 8-10 and 10-12 for the 2nd and 3rd sets. Would you recommend switching to the 3 different rep ranges for each set?
Best,
John
I wouldn’t recommend a de-load while cutting. De-loads are for busting through plateaus, when in a calorie surplus to support growth.
Hey Andy,
I hurt my back deadlifting today. I have a feeling I’ll be off for a while. I’m on a cut how would you change macros? 1 carb up a week or non training macros until I’m back on?
Thanks as always for any input
Regards, Mike
In general, I wouldn’t adjust for a change like this, for a one week period. For something more extended it would really depend.
After consulting with a chiropractor, it appears I’ll be off a minimum of a month of heavy lifting. Does that change things?
Yes, you need to rest, recover, follow the chiropractors recommendations regarding the rehab, and not worry about the diet.
Hi again Andy, just a response for the training day surplus question…. will it change through the course of 12 weeks on a cut depending on the response of the person? or you just keep it as a surplus throughout the whole cut? is there a time that you have to decrease T-day calories below maintenance? just curious.
Once starting, I don’t tend to calculate in terms of surpluses and deficits, just adjust things around the baseline created according to the data.
do you have a good link for how to adjust macronutrients depending on bodycomposition changes? thanks for the reply man…
You just need to focus on one set of macros right now and make adjustments from there. You’re currently dawdling instead of getting on with things Daniel and I’m not going to allow you to do that. You’re not my client. No more question on here for a month. Get on with it.
Hi Andy, just wanted to ask, on a cut, is it good to cycle workouts in terms of rep range and load? for example hypertrophy weeks on the first week and strength weeks on the second? also I have a question about deload.. Is it necessary on a cut? thank man… great website
I don’t.
Greetings Andy, I have a question on eating outside food. I really like this place called chicken lovers which is around my house. They sell grilled chicken thighs, ribs and all sorts of bbq like foods. I do not know the macros for these foods but I am assuming they are high in fat and maybe a little on carbs because of the sauces. Would I be able to order the ribs once a week or so? I know ribs are high in fat and have some carbs so it will would be fitting for my rest day. I am on a cut by the way. Should I just eat this once a while and guess the macros or just avoid it until I finish dieting?
If you can make a reasonable guess at the macros and calorie content then go for it. IIFYM right?
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Hey Andy, I would like to know if I can incorporate free meals? I am on a cut and I know you do not like cheat days but how about cheat meals? I know you do not use them for your clients but how can one incorporate and approach free meals? For example, how often to have them, portion of the meal and etc. Would really like to know your opinion!
Up to you. I prefer not to and just have people wait until diet breaks. Too much scope for mistakes.
Hey Andy, I’m on a cut right now. I also use iifym. On workout days which is a calorie surplus, can I eat ice cream or high sugar cereals? I was reading and you said you stopped eating a cereal brand because you found out it was 95% sugar and that it can lead to an easier fat spill over. So is it detrimental to eat “dirty” foods on a surplus on workout days during a cut or as long as it fits my macro needs for workout days, I can eat them? Sorry for this noob question.
This video sums up the approach nicely.
Layne Norton has some good advice on the subject: http://youtu.be/G6H2edyPLU8
Cheers for the link.
Hey Andy, I’m still having trouble with bloating. My lower stomach tends to pop out alot in the morning lately and it’s really irritating. I notice I am alot more bloated in the morning ever since I started eating most of my carbs at night. I also notice I’ve been chewing alot of gum during my fasted state. Can chewing gum be the culprit or that I eat more than half of my calories before I sleep?
Could it be that you are consuming too much fibre? There are guidelines set in stone for that but if it’s quite high you could try reducing it. Diets very high in oats can cause a lot of bloating.
Hey Andy, not sure if im posting this in the right spot but I had a quick question about metabolic slowdown and body temp.
I’ve seen the following posted by Jason Ferruggia,
”
One thing EVERYONE has to do before starting a fat loss plan is to take an assessment of their metabolism. You can do this by taking your temperature with a digital thermometer in the late afternoon or early evening instead of the morning as most people recommend. That’s the optimal time to take it as most people tend to run cold in the morning. Do this for four days straight and come up with the average number. If you’re in the normal range of 98.6 you’re fine and have nothing to worry about. If you’re in the 97’s your metabolism has been reduced by
anywhere from 10-20%. Below 97 degrees means that your metabolism in very
rough shape and may be reduced by anywhere from 30-50%. This is a major problem.
Unless you are in the 98 degree range you CAN NOT even start to think about dieting for fat loss. Nothing positive will happen if you do. The first step you need to take is to fix your sluggish, dying metabolism. The way to do that is by bumping up your calories by 300-500 above maintenance every day for two to four weeks. You need to get your body temp back up to normal before you can start any type of recomp or fat loss plan otherwise it will be a dismal failure. I know some of you who want to lose fat will freak about increasing your calories, but it is the only option.
At that point you’ll need to hold that temperature and caloric intake for another 3-4 weeks. Once you have reestablished a proper daily temperature reading and brought your metabolism back from the dead you can start more of a dedicated fat loss or recomp
plan, but not until then. Don’t even consider it”
Lyle mcdonald has stated in his forums that for ever .5 degree below 98.6, your metabolism has slowed by 10% or so.
My temp late afternoon and night has been in the 95-96 range,
What is your take on this? Should I bump up calories and wait a bit before cutting?
Thanks,
-Chris
Chris, thank you. First time I have heard of this. Generally if Lyle says something and it hasn’t been taken out of context then odds on he is right. However there surely have to be some things to consider here. Do you have a link to where Lyle discusses this? I’m far more interested in what he has to say on this than Jason – Lyle is the best in the business when it comes to metabolism/ dieting etc..
I know what you mean about Jay, he’s a great guy but unfortunately he gets all his business advice from craig ballentine so you have to take everything he says with a grain of salt.
Here’s lyle on the forums
“Ok, step back for a second: the above calculations aren’t meant to be the holy word of god, there are a lot of estimates upon estimates being made, especially my guesses as to the changes in maintenance level and how big of an impact the adaptive component is having. The adaptive component is a big question mark with not enough data for my liking. Tracking morning body temperature gives a rough guideline: for every 1 degree drop in morning temperature below 97.8 degrees, your metabolism is suppressed by about 10%. This was more to illustrate what I meant by ‘net deficit’ with changes in both fat mass and maintenance requirements. ”
Heres some links
http://forums.lylemcdonald.com/showthread.php?t=4731
http://forums.lylemcdonald.com/showthread.php?t=11223&highlight=deficit+calorie+temperature
http://www.lylemcdonald.com/forums/showthread.php?t=73
http://forums.lylemcdonald.com/showthread.php?t=3459
When I have time I’ll look into it a little more. It might be a good tool for judging if your clients need a diet break or not. If you find anything out let me know.
-Chris
Thanks Chris. I will read through. Appreciated.
Any Time Andy,
I think there’s one person who’s even more dedicated to metabolic health that Lyle and that’s Matt Stone. I semi-follow his blog and he’s not totally conventional but it’s interesting seeing where there’s overlap with leangains/IF principles and where they diverge quite dramatically.
I’d definitely recommend reading his books/blog.
He is a big proponent of measuring metabolism by temperature and also urges people to eat above maintenance (although he’s not aiming himself at people who measure everything so he really just focusses on generally gorging yourself with wholesome foods).
I think some of the dangers of IF/LG come in when people go crazy trying to fast longer/eat even less on a cut – things I know you urge people *not* to do, Andy. It can unfortunately be a tool that some people misuse.
Interested to hear your thoughts.
Agreed. Will check out Matt Stones stuff. Thank you.
Hello Andy
Regarding FAQ# question 10 for nutrition, i quote “Carbs are carbs are carbs. They have energy. There is no escaping this”
Ok, yet i know there’s low glycemic and high glycemic carbs – would only eating MOST of the carbs low glycemic any improvement ? Is keeping insulin high and high and high during the 8 hours of the Training Day feeding window a good thing ? Is anabolism “better” this way” ? Just wondering because the negative effects of high GI carbs is obvious (mood swings, sugar crashes, whatever…)
I’ve read this article
http://www.bodybuilding.com/fun/zaino14.htm
(among others and therefore felt to ask this)
Big thanks and have a wonderful weekend
It’s really not important when put in context of a mixed food meal. Basically, you’re rarely going to eat those carbs all by themselves, and when you throw the other foods into the mix, it slows down digestion anyway. However, that’s not to say that some carbs aren’t more filling than others. – Take a box of sugary cereal or a donut and they won’t keep you full for long (and you’ll possibly feel a little lethargic and or hungry a few hours later. Potatoes seem to be one of the most filling foods. – Important things to consider when dieting.
Hello Andy, thanks for the reply
One more question, assumingly you’ve read and know about Primal / Paleo diets and what the excess of carbohydrates does to our organism (acute inflammation, possible insulin resistance and so on, there’s loads of valid research on the Internet favoring lower cards diets)
Just asking what your take/opinion is about this and lean muscle building. Many people advocate that lean muscle is built only with th need of protein and therefore cards are only needed for the recovery process, I assume that’s also our purpose here
Thanks a lot and looking forward on your approach
See the FAQ.
Well, i’ve read the FAQ in its entirety – still – i’m trying to find the “cleanest” foods choices possible in 80% of the cases
I’m not picky, just…curious
Thanks & keep in touch
Andy
I’ve done Eat Stop Eat (24-hour fasting) for many months and find it very easy and effective. I’m about to start Leangains but the amount of carbs to consume on training days sounds a challenge. Half a kilo of rice (that’s the uncooked weight, right) is going to have me gagging, I reckon!
Second, I’ve looked very hard on Martin’s website and not found it clarified – when he says consume 10g of BCAAs, does the 10g refer to the three essential BCAAs? Depending on the manufacturer, a ten-gram scoop can be made up of any number of the BCAAs and in very different proportions.
Thanks, great site, very motivating. I have already cut my program to the Big Three and reckon I can now see my abs after little more than a week!
1. You will get used to the larger volume of food.
2. Can’t remember off hand, but I know the product Scivation extend has it in roughly the right ratio.
hey andy,
i seem to have hit a fat loss plateau & its pretty f’n depressing. i’ve already dropped from ~19%BF to ~15% in 2 months with noticeable strength gains (bench: 6x130lbs > 6x170lbs | squat: 5x150lbs > 6x220lbs). stomach measurements & body weight have also improved (stomach: 35″ > 33″ | body weight: 180lbs > 174lbs). i’ve kept the carbs really low on R-Days staying well within my limit. still stuck at ~15% for a month now (my 3rd month of LG). goal is to drop BF to ~10%. based on the great stuff you’ve written about could it be any of the following:
1. lack of sleep (i get in around 6-7 hours)
2. overeating on T-days leading to spill-over of carbs to fat stores (doing what would lead to this exactly?)
3. calorie deficit not enough (R-day: ~1,500 | T-day: ~2,500)
any bit of advice would really help. thanks!
All are possible. In the instance of number two you would reduce carbs obviously. I would definitely work to fix number 1 before looking at the other two though.
will get right on it. just curious about number 2. doing what would lead to spill-over of carbs to fat stores on T-days?
Intake above recovery needs.
I know you say Squatting is abdominal work, but what if squatting isn’t possible due to an injury. Would you perform additional abdominal work, if so, what would you recommend?
All barbell work trains the mid-section. Just because squatting has been removed doesn’t mean that direct abdominal work needs to be added. Whether I would suggest any changes/additions would really depend on a lot of things.
I’m currently alternating a Bench day and a RDL day, 3 times a week. Will the mid-section get enough ‘work’ from the RDL?
…not just the training.
Hey Andy! 7 weeks in and feeling great other than the couple of nagging issues with tendinitis in hamstrings I told you about. As the weight is coming off I’m starting to feel my priorities shift a bit. I still have a ways to go before I’m clearly seeing abs, but as I get leaner I’m finding my lack of strength much more bothersome than the last bit of fat, and I feel like I’m hitting a bit of a wall on most of my lifts. I would like to try the Stronglifts 5×5 program, but my assumption is that this program is not suitable while on a cut due to recovery requirements. I’m going to stick to the plan and maintain the cut along with my current training program for the remaining 6 weeks before trying anything different, but just thought I would get some confirmation from you and post here in case anyone else is experiencing something similar. Thanks for all the help!
Switching up goals mid-way through is a common mistake. We made a plan, nothing has changed, only your mind is now screwing with you. This is especially true of those cutting and getting to the last stages of fat loss before the definition starts to come through. – We’re at our skinniest without the rewards of definition. The funny thing being that from this point, every pound lost commonly looks like a pound gained. Let’s talk about how to progress forward after the 12 weeks are up.
Thanks Andy! Sounds like a plan. Actually the same plan. A definite advantage to having a coach – confirmation when you don’t trust your own instincts.
Hello Andy,
I know your policy about not counting carbs from most green veggies. But I also ready about your policy about not taking advantage of that by let’s say “drowning lettuce with salad dressing”.
I know they say its virtually impossible to overeat on broccoli but is around a kilo of broccoli per day still within “reasonable limits” no dressing, no addons, just 1 kilo of steamed broccoli. It helps me fill up, especially on rest days.
Great stuff!
You set the limit that is reasonable. After that consistency takes care of it.
Andy,
I have joined a club lacrosse team for recreational purposes as well as personal enjoyment. I am currently on a cut and I was wondering the best way to participate without affecting my progress or my recovery from lifting. Currently I train on Monday, Wednesday, and Saturday. Saturday being the day I deadlift and all of the games are on Sundays. I was wondering the best way to go about playing without hurting my recovery, especially since lacrosse involves an extensive amount of sprinting/running throughout the game.
Add in more carbs for your games.
Hi, glad I found your website, great stuff; question: in my gym there is only smith machine, no power rack at all, so I do my squats and bench press on it, you mention smith machine is devil…what can I do about that?
Change gyms.
Check out http://www.powerliftingwatch.com/node/4420 to find a powerlifting friendly gym near you.
Hey bro, amazing stuff all around. What would be the best way of integrating your IF concept of daily carb cycling with a 5 day split training routine please? I’m sure this question has been asked before.
Peace.
I wouldn’t and don’t, so I won’t hypothesise.
Oh! Okay.. I have been training on a 5 Day split for a good while with good results and was looking forward of finding a way to include your methods in my lifestyle. No worries thanks anyway!
Hey Andy!
Would love to hear your opinion on fasted vs fed training. I used to train fasted with no worries at all (and still love it), but lately I feel like I can move more weight if I have a pre workout meal of around 30%.
Is this only phycological, or is there more to it? And have you seen a difference in your clients strength with regards to fasted vs a pre workout meal?
Same here. Looking forward for Andy’s comment here. I trained around 15:00 and my first meal was on 11:00.. Tho for the past previous month this what I am doing but for this month was trying to get 95% correct from carb cycling. In addition, I drink Protein Whey as a add-on to fill my protein in takes, I drink it on my first meal and after my workout time and the last meal, that’ll go? ( that’ll make 3 x a day on workout days )
TIA.
There are individual variances. If you have enough experience to be able to listen to your body and gauge that you perform better one way than the other then do that.
Okay great! Thanks again mate- your a legend!
Hey Andy, I know you do not like cheat days but how do you feel about cheat meals? I am on a -30/+10 cut. I end up usually binging and I was thinking of including a cheat meal every 2 weeks. I made rules for this cheat meals. For example, I must have a pr on a lift and I lost 1 pound after 2 weeks. This cheat meal would be up to 2500 calories but I would also eat 80% of my daily protein beforehand. I would then do a 24 hour fast the day after. Does this sound good? I feel like this would be my safeguard from binging because that’s what usually messes up my cut. I would like to know if this is a good plan
If that works for you then do it. That is not a strategy I use for clients however.
What would you recommend for me?
If you are consistent which fish oil intake, should you count them towards your macros or should you not count them? I’m trying to take 4 pills a day which would be 4 grams of fat which is pretty high so i don’t know if I should count it or not.
Either count or don’t. Consistency trumps all in the long run as adjustments can be made relative to that baseline.
Hey Andy,
In regards to the consecutive training days, I did chest yesterday (usually do chest with triceps) and went for an “out of the orinary–to shock the body” bicep/triceps lower weight, higher rep workout. Due to the fact, this initially should have been a calorie deficit/low carb & REST day, but obviously now is not, would it be best to treat this as if it was a normal training day and eat the same macros I would on a training day? Or lower the macros ( more specifically ..the carbs) to half way in between my training day and rest day macros? I’m sure there was some glycogen depletion towards my arms…but I did not use heavy weights, nor did I do any of the big 3. Tomorrow should be my squat/legs day… Would it be good to postponed the workout 1 day, and turn I into a rest day and the calorie deficit/low carb day? Or rather, just go ahead with the leg workout and return back to the rest day-calorie deficit/low carb day the following day?
I just thought that some leangainers have done this, just to confuse the body/shock it ( as I’ve been doing it for 11 weeks now) and you may offer up an interesting opinion!
Thanks…keep up the awesome work on the site!
You might enjoy reading Lyle McDonald’s Ultimate Diet 2.0. It goes into such topics as glycogen depletion. For me? I’m not interested in complicating things as much and don’t recommend back to back training sessions.
Hi Andy,
During our work together I had a diet break after 12 weeks which lasted the recommended 2 weeks. I am now another 13 or so weeks into my lean bulk and was wondering if for sanity I should have another break? My lift have yet to stall although purely due to the fact I had a break at around the 12 week mark before and now its on my mind. Any advice?
Cheers
Gary (Edinburgh)
You just answered your own question Gary. Take a break.
Andy,
Stuck with a head cold and some body soreness and fatigue; going to listen to my body and skip today’s workout. I will continue back on my usual routine by having a rest day tomorow and finishing up the week with final workout on Saturday. Since yesterday was a rest in terms of diet and so will tomorow, how should I calculate my macros for today (sick day). Should I stay in deficit or eat at maintence? And If i eat at matienence what should my macro breakdown look like?
Eat average macros. If you’re sick and that makes your head hurt more then just eat to your hunger for that day.
HOW CAN U POSSIBLY THINK THAT DIET SODA IS OK TO DRINK???????!!!!!! ….this makes me question the validity of your entire program. DIET SODA?!?!?!?!?!?!# COME ON NOW. !!!!!!!!!!!!!!¡
Brilliant
Great comment!!! Mike needs to chill out and try a coke zero.
Hi!
I’ve seen your stance on it as far as diet sodas go (I don’t have a problem drinking H20 so that doesn’t affect me), but I was wondering if putting Stevia or sugar-free syrup in my black coffee would disrupt my fast? I know you said not to exceed 30kcal, so technically I wouldn’t be but I wasn’t completely sure. Thank you.
Hey Andy,
Been reading your posts for a while and they have helped me understand a lot better. I do have a question I didn’t see an answer for.
I am training to do a 545 mile bicycle ride in June over 7 days. Training consists of riding 20-50 miles on the weekends and they will progressively get longer and more complicated (more hills, back to back days). How do you suggest these get integrated into my workout schedule? I’m also doing 3 days at the gym during the week.
I am doing a cut starting with around 15% BF and for the past two weeks my measurements indicate progress.
Thanks
That really depends on quite a number of things. Are you looking to lose any weight to increase speed or just stay the same because you’re already elite? Are you trained? Are you used to the training or is adding in training new and thus in the short term likely to hinder training rather than help (few weeks) and help over the longer term (around race time)?
Please consider these points but don’t dwell on it too much. Listen to your body.
You’re obviously going to want to increase your energy intake, specifically carbs as the training ramps up.
Hey Andy,
besides black belt in cheesake mastery what achievemnts do you have in coffee art?In other words how much coffee you’re consuming daily and what amount would you say is safe to dink?I know it’s depends from person to person but from reading posts I got impression that yourself and Martin pretty educated on that topic as well.
Thanks
I have 2-4 cups depending on how busy I am. I just like it. I’m not a coffee expert.
Hi Andy,
I’m not looking to lose weight and don’t really care about speed. The goal of the ride is to finish and the time is not important. I would like to minimize my muscle loss, but I also want to continue losing body fat as I follow your sample program.
Gym sessions are not being affected by the extra bicycle training as far as I can tell. Most of the training rides are easy, they’re just long. 60 to 90 km at about 25 km per hour.
I am mostly interested in having enough endurance to be on the bike for 6 to 8 hours a day, which doesn’t seem to be much of a problem.
I will be adding carbs on my bicycle training days, so they are no longer rest days, and will probably ramp them up to be at about the same level as a normal training day depending on the amount of riding done each day. I’m also going to break my fast earlier those days since the rides are in the morning and my feeding window is usually between 2 PM and 10 PM. I was just wondering if breaking the fast one or two days a week would be too detrimental to losing fat, but I would think it should be ok.
Thanks for the reply!
Hey Andy,
Feel like it’s time to transition from the Big 3 to a Three day split, A change the Big 3 MWF to Big 3 MF and W bench, press, chinups?
Thanks…
That is an option yes. It all depends Robert.
My basis was your article “Progressing from Beginner to Intermediate Training” and how it all comes down to recovery time…As I have progressed to heavier weights in squats and deadlifts I have noticed my body is not recovering like before and instead of doing the Big 3 MWF I wanted to give it a little more time to recover and thought chin ups and press would be good substitutes for squats and deadlifts on Wednesdays…
Right, in which case you’ll understand why I said “id depends” as you’ve read the article. Sorry to be vague, but the answer could be yes or no… it depends.
Andy,
Since fat is essential for hormonal balance, wich fat intake do you recommend? As you specify a range, not a relationship g/kg, that can be 50g on training days and 100g on rest days may be too much for one person that should eat 25g and 50g. It would be 75g difference in fat, or 675kcal, and I imagine that it would hinder fat loss. Am I wrong? What do you recommend? I know it may depend on the context, but i’m freaking out in optimizing fat intake, to lose more fat, but not make my hormones unbalanced.
Thanks!
I don’t have a set number/calculation.
Hi Andy-
I know that sups aren’t needed, and I appreciate that, but would love to get your opinion on creatine. Is it worth the possible ‘muscle and performance gain’ for the extra water weight in your opinion? Its pretty cheap and I know some people swear by it. Even Martin put it on his list of sups. However when I take it, I tend to store a fair bit of water, thus loosing the visibility of my abs, making me think that my macros are too high and I’m gaining fat.
What do you think? Worth it on a lean bulk?
Andy,
I’m taking in 3000 cals a day, 50g being fat. My PWO meal is usually a fast breaker and I was was was wondering, would 25g of fat be too much to have during my PWO meal or would I be better off saving a majority of my fat calories later in the day? Also, how important is it that I kept my fat below 50g? I know this may be subjective based on clients sensitivity to carbs, I was just curious if you had an average opinion from the majority of our clients.
Thanks
Jared
Doesn’t matter.
Creatine is one of the few supplements that can cause strength increases. But it’s not the answer to a stall or fixing a broken training and diet regimen. Take it or leave it but be consistent. I have stricter instructions for clients for tracking purposes as it can take a month to saturate stores.
Thanks for the info mate!
Hey Andy I purchased the Ultra Omega 3 tablets you linked from bb.com – to get the recommended amount it would be 4 tablets a day, right?
And that would mean 40 calories and 4g of fat, correct? Sorry I just get confused by many numbers and like to be sure..
So I’d add 40 calories and 4g of fat to my macros each day?
Is this correct?
Thank you, great site you have here too!
4-6 depending on whichever DHA/EPA number you wish to hit. I go for in-between the two (5) as I figure I’ll get the remainder in the diet comfortably.
Fat is fat and has calories. You either choose to count this amount or don’t but be consistent in your approach.
Ok, well for money purposes I will go for 4, and I assume that would be correct in saying that is 40 calories and 4g of fat if I want to record it? Thanks for your response
I recieved them today and I recorded them as 1g fat and 10 calories per capsule, is this right?
And do you take all five at once? or what? I am new to this
Yes to both.
Hi Andy
Having gone through this process with you successfully, I have some questions about some experiences at the end of the 12 weeks that others also may helpful so would be grateful for your answers
1) Constipation – I am really struggling with this of late. I have my piece of fruit as recommended but what else should I be doing? Looking through your site too about this – any pointers? Should I try figs/prunes? Will the diet break help me with this?
2a) Diet break clarification – not so clear on the Lyle link – it says to have 100 to 150g carbs every day for 2 weeks but do we assume the same/current macros for fats and protein?
2b) On diet break workout days do I just stick to the food that give me my current 200g carbs or do I drop 100-150g carbs on this day as well during the break – ie the average carbs everyday for 2 weeks is 100-150g/day?
2c) I assume that the carbs on this break are better be complex wholegrain etc as opposed to simple sugars? IIFMM – but empty carbs can be excessive carbs.
3) Exercise – currently weight train for 3 days a week. If I drop to two days (post diet break) would my macros need to change such that I have more carbs on workout days to meet my overall weekly macro count?
Keep up the excellent work mate, Abdul.
Hi Abdul. 1. Decreased frequency of bowel movements but no pain? If so then it’s very common on the latter stages of a cut with reduced carbs. Try more vegetables or fruit in replacement of some of the starchy carbs. Use a laxative as a last resort. If pain then see a doctor of course, but I’ve never heard of that yet. The reverse when bulking is true – more toilet visits.
2. Don’t count anything. Eat to your hunger. Eat what you want. – Everyone wants to complicate this advice.
3. Depends on the goal. If looking to keep moving in the same direction then re-jig things so you have the same weekly calorie/macro total.
Hi Andy, great info – just used my entire lunch hour reading these comments!
I’ve been IFing for a few months now, initially it got me down to about 8-10% BF… since then I’ve been working on a ‘lean bulk’ (-10/maintenance on rest days and +30/40% on lift days) but looking in the mirror I worry I’ve put on too much fat, not enough muscle. Probably now more around the 14-15% BF mark having gained 7lbs. Any advice? I’m thinking of reverting to a -20 or -10 / +20 recomp style… Ta, Dan
Cut again. Then re-do the bulk. Hopefully you’ll find more muscle underneath this time and bulk up with less fat. Fat gain is pretty much inevitable though.
Hey Andy, is it normal that I do not see any weight loss in the first week? i recalculated my calories and macros which was 200 calories higher then i normally consumed so i ate around 2600 calories on workout days and 1700 calories on rest days. At the end of the first week, i remained the same weight. Should i decrease my calories or wait another week to see progress?
If there’s one cardinal rule I’ve learned through working with people it’s to never try and judge something by a single week’s data change.
Thanks for the reply. I know leangains work because of everyone’s success stories but since I haven’t seen a single pound lost in a week, is discouraging. How much water weight do you tend to gain after a refeed day on workout days? I am always gaining up to 3 pounds after every workout day
Sorry, but you should read first before asking the obvious questions. Andy explained everything on his page. Read and stop looking for simple solutions. One week is nothing. Wait at least 1 month and evaluate then.
Brian, you have to understand that weighing yourself daily, much less right after a work out, is useless. Your numbers will always fluctuate wildly. It only causes excess stress, cortisol production and over-micromanagement. Gauging yourself this way is exactly what leads to leaving a great program for something newer, without ever giving true data and results a chance to materialize. The goal of LeanGains is to eliminate stress, remembering that is key.
Stick to a controlled schedule of measurement taking, usually, weekly is the absolute most often you would want to attempt. This way the workout and the water intake will not corrupt your results. For example, every Friday morning, right when you wake up. This way you can decipher weekly trends. Even better would be like Andy says: for men, take measurements once every 2 weeks.
You should definitely keep reading the site, like Andy’s ‘What to expect in 12 weeks’ and things will start to click, its just a matter of time and self education. Relax and have fun with the growing process.
Thanks for reply. This really helped me. Before, i was weighing myself everyday and this obviously messed around with my head since your weight fluctuate through the diet everyday.
No problem Brian, it’s just advice from a guy who has failed dozens of times due to exactly what you’re going through: self sabotage through over-thinking. Best thing you can do is read this site more, ive been at it for 3 months, re-reading articles multiple times and im still discovering insights in paragraphs I thought I knew by heart! Like Andy said, read the ‘progress tracking article’ and don’t over think it. Were ALL fortunate Andy is here to keep us on track.
Thank you so much again. I too suffer from a lot of failed diet plans haha. one last question if you dont mind answering. Are you suppose to be more hungry on rest days due to cutting a lot of carbs and calories in general so you can be in a deficit? I feel like i am doing leangains wrong since everyone is saying that they never go hungry while on it but i get really hungry sometimes randomly on rest days. Anything you might know that is causing this?
You can’t judge your diet based on weekly changes. See this post.
thanks andy. i reread all your posts over and over. i actually do this as a hobby haha. i read on leangains also but martin doesnt really go into depth in his website but you do which is a relief because i was doing a lot of guesswork before seeing this website. Thanks again.
what would be the minimum amount of carbs a person could have (on a training day), one could have, and not see a drop in strength in the gym? ie 1g/Kg 1.5g/Kg etc?
This varies greatly and depends on the situation.
Hi Andy
I was wondering, do you recommend taking a week off of training and eating at maintenance cals (or maybe recomp cals) for a week or so after a long training and deficit stint (say 3 months constant)?
The reason I am asking is I am currently finding that on my 12th and 13th week of training on a cut (-30 and -10) I have begun to feel like recovery is taking longer (DOMS for 3 days or so after the big 3) and a lack of energy in my workouts. I have also noticed a small strength drop along with this. As well as that, I find a constant lethargic feeling in my whole body when walking around or getting up after sitting down (especially lower body). It is like a constant feeling of my body telling me to sit down. I haven’t changed my calories recently and I’m not under any particular stress at the moment. I have a desk job so energy was never really an issue to me until now. Is this due to a drop in hormones perhaps after the 12 week period of training on a cut? I’m sure this must have happened to other people so if the week off/maintenance cals isn’t what you would recommend, what would you recommend after experiencing those types of symptoms? I’m sure this will be a great help to others and maybe even something you can do an article on or put in an FAQ?
Love the site mate, thanks so much for your always helpful info.
Cheers
Lee R
Sorry, I forgot to mention. I did see the comment above http://rippedbody.jp/2011/10/01/frequently-asked-questions/#comment-9427 but I wasn’t sure if you recommend taking 1 week off or 2 weeks off and is it just 1-2 weeks eating at maintenance and training as normal, or 1-2 weeks off training entirely and eating at maintenance?
Thanks in advance
Lee R
Yes, see here or here.
Thanks Andy. One more question – during this 2 week maintenance period; Do you recommend still cycling macros (High fat rest, low fat training days) as normal or eating same macros on all days?
I think this would be excellent for an upcoming article perhaps?
Thanks mate
Lee
No just eat. Everything is covered in Lyle’s article I linked to.
Hi Andy,
I have been cutting for 6 months; my weight loss has stalled despite strict adherence and my strength has dramatically fallen. I have no energy and constantly feel deprived and hungry. I have decided to go on a Diet Break in ramification of your posts. Eating at Maintenance how should i set up my macros? Do i continue High-Carb Low fat on training days, or do i follow Lyle Mcdonalds 100-150g carbs, 1g/lb of Protein and make up the rest with fats on all days including the training days?
Thanks
Andy,
My go to PWO meal is rice/beans/fish. I love it because of its taste value and it fits my macros great. Though when I do a PWO refeed after a fast, that amount food/preparation is a hinderance. My other go to PWO meal is keffir/pro-powder/ceareal ( or soaked oats). This meal is a lot quicker to prepare and easier to digest. My only concern is that the ceareal refeed contains no potassium while the fish is loaded with it. Should I be concerned with that as well as other micronutrients PWO in terms of overall performance and body recomp? Do note that I always will manage to eat nutirent rich foods one way or another throughout the day such as sweet potatoes. What are your thoughts?
Just eat a mixed diet and it will take care of itself.
Eat to your hunger or slightly above for two weeks.
Thanks Andy, but in terms of macros on training and rest days?
Eat to your hunger.
I was looking at the nutrition on a protein bar and it said there were 24 carbs, however, 19 of them were from fiber and so this bar claimed that it had only “5 active carbs.” My question is what exactly does this mean? I looked into it to see if fiber carbs counted towards macros and some results were stating you don’t have to count them, as fiber is insoluble. Generally I’d just be consistent, however, 19 extra carbs is pretty good portion
Unfortunately the manufacturer here has been sneaky/sleazy and has used a term with no standard definition. You’ll have to ask them what “active carbs” means.
More to the point though, don’t bother with these glorified chocolate bars, eat real food.
Right, I got the bar free in the mail, otherwise they’re not part of my diet haha.
But what’s your opinion exactly on not counting/counting fiber carbs for macros? I find some foods have a high amount of fiber, which jacks up the carbs. However, fiber is insoluble, so some sources I’ve read said they don’t count the same way towards carb count
You need to count things that your body derives energy from. If such things are a small amount relative to your whole intake then you can choose to purposefully ignore them, as long as you keep that consistent and make alterations to the other things in your diet.
Hi Andy, Loving the amount of information you have made available to people. My girlfriend is actualy Japanese and she is about to start IF so I’m going to point her to this blog as she will understand more with the japanes section
I have been IF for around 2 months now and have just started back at the gym after nearly 4 years of inactivity, and yes I did do “fuckarounditis” back in the day, way to much cardio,weigths, pointless training etc. I got to 10.6% bodyfat from IF and swimming and doing Bikram Yoga. I have given up swimming but I love the challenge of Bikram Yoga and don’t want to give it up.My question is this, I do strenght training mon-weds-fri and I have my rest days tues-thurs-sat.I’m new to carb cycling and I am currently cutting so I’m just getting the hang of calorie deficits on rest days. I do my Bikram Yoga on a saturday morning and this is a rest day, I have no idea how I have to adjust the macro’s and calories for taking part in the class. The class runs for 90 minutes and going from various calculators I would burn anything from 600-1000 calories per class, depending on intensity,I take it seriously and give it my all each week.I can’t find an answer anywhere for leangains training where I can incorporate Bikram Yoga. Also I don’t know enough about how that affects my other rest day, Sunday. I was just going to do an average day, eg
training day 2100 calories, (It’s a little low and I may add more after tracking it)
Fat 30g, Carbs 317g, Protein 130g
rest day 1435 calorie
Fat 60g, Carbs 87g, Protein 130g
Sunday I was going to do
Calories 1800
Fat 30g, Carbs 180g, Protein 100-130g
A bit of rambling and a big ass post. I don’t know if that makes sense and I’m doing my best to read through books like beyond brawn and other sourced material but would realy appreciate any form of feedback you could give me if you have the time.
Many thanks, Andy G
Hi Andy. Thanks for the recommendation. Send your girlfriend here: AthleteBody.jp
As for the latter, simply ignore the yoga in your calculations. Essentially, for any non-beginner yoga doesn’t tax the body enough to warrant specialist diet considerations. Use it for what it is: a way to relax and stretch.
Hi Andy,
I’m a week in and while all measurements have slightly decreased my scale weight has increased by about .5kg. I would say I have have been over the fat macro (takes some getting used to/planning) on training days and it does feel like I’m eating a lot compared to usual, especially carbs as I was pretty low carbs before. Is this just a case of dialling in the macro accuracy or do you have any other thoughts on it?
Thanks
Al
Nothing can be read into data in a single week.
When should i start to be concerned?
Two articles that will help you: here and here.
Hi Andy,
What is your opinion on deloading a weight and working back up to try and break a plateau.
I’m on a cut (+10/-30) and my bench has stalled at 70kg whilst my squat and dead are going up.
Should I lower my top set down to 65 and then try working back up or should I just get my normal 3-4 reps on 70kg.
Appreciate any help
Gavin
Not a good idea when cutting, a quick way to lose muscle. Note the point on bench above also.
Not a good idea when cutting, a good way to lose muscle. Note the point on bench above also.
Hi Andy, great stuff.
How possible is it to follow this diet & correct macros (especially protein) for a vegetarian? I would really love to start the IF’ing & training!
f you can hit your protein targets then you are fine.
That’s my worry. Do you know any foods high protein & low in everything else which would replace meat in my diet & permir high carb/low fat days & high fat/ low fat days? :s
You don’t necessary need low in everything else. Some dairy, eggs, shakes. You’ll need to count trace macros. For more you’re better off looking that specifically up on any of the thousands of vegetarian sites out there.
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Andy,
I’ve been doing a +10/-30 cut and my bench has stalled at 70kg. I know it’s normal but was wondering if doing the bench as my first exercise will help increase it as I’d be hitting it fresh.
Currently doing big 3; squats then bench then deads all RPT.
Thanks in advance.
It might, but it’s likely to then affect your squat, and then definitely affect the deadlift by having them back to back. Squats are more important for overall development than bench. I know, you it’s hard to get but you hear it a lot. Key point: Squats make your abs grow.
Just started IF. Going with the 2 Pre-workout protocol.
One question, Will I get better results regarding burning the last 5lbs of stubborn fat by training fasted? Or it doesn’t really matter if I train fasted or non-fasted?
My schedule kinda doesn’t allow me to train fasted, 2 Pre-workouts is the most ideal for me.
I haven’t found any significant differences between client groups. That is not to say that there isn’t a difference, just that I haven’t observed one. Train when you can.
I have to change to two pre-workout meals myself. Is there any harm in having my two pre-workout meals (40%) at once? (4-5 hours before training)
No not at all, I often recommend it that way for busy people.
Broscience alert!
Someone at the gym told me today to sip protein shakes rather than skull them back as they are fully absorbed.
Any truth to this? I hate the way my protein shakes taste so I usually drink them really quickly.
Cut going well so far!
This is the equivalent of saying that if you eat all your food very quickly you can eat more than your daily requirement for maintenance and not get fat.
How do I get 180gr of protein on a training day without going over fat macros???
tuna, chicken/turkey (grilled or steamed), extra lean (4% fat) minced beef. I also find a protein shake helps bump up the protein without affecting the other macros too much, something like Nutrisport 90+ (cheap not the best tasting), USN 100% Whey (more expensive but mixes well and tastes great) or, top of the range, Optimum Nutrition’s 100% Whey Gold Standard (maybe I’ll win the lottery one day and try this!).
Lean meats, low fat dairy, protein shakes even, but shouldn’t be necessary.
Hi Andy
On my workout days I consume 4 cups of steamed white rice as my source of carbs, according to some nutrition sites, that comes out to about 797 cals, 178g carbs and protein 16g. But the uncooked values are different 2701 cal, 591 carbs and 52 g of protein. which values should I go by?
Thanks!
Hi Ron, three steps to enlightenment here.
Step one: If this is 4 cups of cooked then by the cooked values. If this is 4 cups of uncooked then by the uncooked values.
Step two: Slap yourself for being silly.
Step three: Engage brain momentarily before fingers in future.
Now, I can understand that this answer may piss you off. But if you can’t laugh at yourself, who can you laugh at eh? Case in point, my friend Pete just asked me what the difference is between the two. He realised a moment later, and he felt silly too.
Hi Andy! Does it make a difference how I split up my carbs between meals on training days (I am trying to cut). Is there an advantage for example in eating most or all my carbs post workout (1st meal of the day) or is it better to split them equally? Or does it not matter?
Not as far as we know. I split it 50/50.
Another question, Andy. Should I be adjusting my carb intake depending on what kind of exercise I have done that day? I do crossfit 4-5x a week. Some workouts involve heavy strength work, some workouts are 30-minute long body-weight/lighter weight, slower paced ones and some are less than 10 minute long “pukers” done very fast. Should I be eating in surplus and the same amount of carbs on all 3 of those days that I have calculated for my “training day”?
If bodyrecomposition is your goal I don’t think you should be doing that type of training at all, so worrying about getting a theoretically perfect carb intake to match your training is to tackle things from the wrong direction.
Ugh bummer, I love doing crossfit! My goal is to lean out a little, is there no hope for me?
Hi Andy, so I have a question that doesn’t seem to be covered here. I’ve noticed as I’ve progressed through the diet (10+ weeks) my lifting sessions don’t have the same intensity that they once did. I used to leave the gym feeling like I pushed myself hard through each set. Now, for example, I’ll do my deadlifts, and then the rest of my workout feels half assed, like I’m just going through the motions. I’ll try to chinups after deadlifts and I feel exhausted. My muscles feel like they could get 3 – 4 more reps, but my body won’t let me (if that makes sense). I feel worn out. A couple of times I’ve felt the need to sit down, I was light headed / felt sick to my stomach. I never had this problem before.
On a side note, I did have 2 sessions that I felt really good about, both I took a pain reliever before working out. And the difference was night and day for whatever reason. Not sure I can attribute that to the pain reliever, but there was definitely a difference. I also eat a good meal 2 – 3 hours before training, so I’m not training fasted either.
Any thoughts? Suggestions? I’m still making progress, it’s much slower now, but my strength is the same, my measurements are down slightly, and my weight is very slowly going down.
Consider a diet break.
Andy,
What are your thoughts on Vibram Five Finger shoes. Do you think they are efficient for squatting or Should I stick with a flat sole shoe?
Jared, I’ve been training in Vibrams since July, I’m squatting every session, I’ve had no issues with them, my squats are only around 120kg though
Get a sturdy shoe.
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Thanks Andy, I’ve just got back and managed to do all of the big 3 at the levels I was doing pre christmas, I will carry on, increasing the weights as amd when I get to the appropriate reps and only shuffle the exercises around when lifting stats drop
Will keep the Macros as suggested
I will keep you updated, thanks again
Hi Andy, I hope you had a lovely christmas, I’ve had a read of your “progressing from…” article. With my current weights I know i am unable to do the big 3 on each workout, I’ve tried. Having said that, I’ve had this week off and getting back into the gym on monday (31st) I will start with the big 3 as listed on you site and will try to do them, see where i break down and then adjust. My questions
My goal is to cut, so I’ve got to be very careful with volume intensities and recovery times
I’v also read Martins training workout and the idea of the warmup sets follwed by the 3 working weights and doing the 4-6, 6-8 and 8-10 reps makes sense, However i just dont think I can do this for all of the big 3
How do I know if i’ve not recovered fully? need a deload? or its simply a dud session? (1 in 5 is alot after all)
Again, is 50g reduction in carbs on training days enough? you’ve seen the weight gain and the photos and in your experience, is that going to be sufficient to allow me to reach my goals?
Hi James. Keep the macros as they are and adjust the one variable at a time.
You’re not going to know what training is appropriate regarding recovery until you try it. So how about just taking out one exercise or having a reshuffle as suggested in that ‘progressing from…’ article?
Never have a “deload” (in the classic sense) when cutting, that’s a quick way to lose muscle.
If your lifting stats drop, over several workouts then you are failing to recover. Make the change.
Hi Andy,
Havent seen this mentioned as of yet unless I haven’t read thorough enough. What is the process from shifting from a cutting phase to a slow-bulk? Do macros/calories need to be re-entered slowly or should a straight jump to increased caloric and macro intake occur overnight so to speak
Thanks
Chris here
Lyle and Martin recommend doing 2 weeks at maintenance while transitioning.
Ferruggia recommends jacking your calories up right away for a week first.
Will find links when I have more time
-Chris
Brilliant. Thanks for swift reply Chris. I think the maintenance would be the better option for me personally. So would that be maintenance 7 days a week?; or maintenance on rest days keeping the surplus on training days?
I cant find the Lyle McDonald article but here is where Martin talks about it
http://www.leangains.com/p/my-transformation.html
Maintenance 7 days a week, 2 weeks.
Can work both ways, I am more inclined with the former.
Thank you Andy. Finally, would the same apply to shifting to a body recomp?
Merry Christmas!
lol, you clearly don’t like thinking for yourself do we Jerome.
- Ok perhaps a little mean. Yes, I would if you aren’t in a rush.
Hey Andy,
I looked through Starting Strength, and get the basic program he’s suggesting — which I started to follow. I met with another personal trainer who is absolutely insisting that I do 3 sets, 8 reps (at different weights). My latest back squat is 75x5x3, and I’m planning to go up by 5 pounds with each workout as suggested by SS. This trainer is insisting i do 50×8, 60×8, 70×8 in week 1 (all 3 times), then increase each set + 5 in week 2. He also wants me to do circuits and does not want me to do the big 3 every workout. I’m really frustrated that he’s fighting me on every turn and am planning to switch trainers but what’s your take on his logic? Why is he so against me following the practical programming routine? He says it’s because I’m weak and need to “build a base”, but I thought practical programming worked for weak beginners like me, too?
Thanks!
Hi Jessica,
Chris here.
Does your trainer look like Andy? Martin? If he does does he do it with as little time invested at the gym and diet?
Has he coached thousands of athletes like Rippetoe?
Do yourself a favor and can the guy, buy him practical programming as a holiday present. Maybe the Keys to Progress and a laminated plaque of This Article http://www.leangains.com/2011/09/fuckarounditis.html
Building a “base” has nothing to do with fo-fo circuits and splits, building a base has to do with doing the most important full body lifts every day and milking the ability to do that as long as you can.
Listen the advice on here, leangains, starting strength forum. 12 weeks later when you are in the best shape of your life start your own training facility
The more civil answer is to do starting strength to build your base
3×5 across are better for multiple reasons. They make linear progression easier and when your learning a new movement going any higher than five reps might screw with your form.
If your cutting, pyramiding up like that wont last long. Eventually you will start missing reps or doing them with poor form. Use 3×5 as long as you can and then switch to RPT
Because he’s an arrogant idiot. 5 minutes of research from him and he’s realise what Starting Strength is.
Sack him. With a closed mind to education like he has his career is dead in the water.
Haha – OK, I get the point. In in any case, given that I’m stuck with 5 PT sessions with my club albeit new trainer now — how would you recommend using them besides having them check my form for the big 3? Learn the press?
Thanks for the help!
Refund? “club” trainers are trained in sales and usually have no idea when it comes to training. Chances are most won’t even know how to do the big three.
I recommend finding a new gym. Usually the non-chain ones that aren’t really advertised with minimal equipment are good.
http://www.powerliftingwatch.com/node/4420
Is a good resource to find solid gyms with people who know what they are talking about.
Refund not possible. It’s not a chain club, there’s only 2 branches, and not switching anytime soon because I like it (it’s women’s only club) — and no gyms listed on your link near me anyway. My new trainer used big 3 for a year before he started branching out, so he sounds more promising. Assuming he’s legit, could you recommend how to use the sessions given I’m a beginner? Just have him focus on my form for big 3, or learn some other basics? Thanks!
If you’re looking to become a commercial airline pilot you don’t take the free submarine driving lessons if they are offered, you spend your time on what is important.
Practice the big 3 even more. I still do.
Hey Andy!
Training is going great- But I have a question about dips..
I have found a lot of different ideas and opinions on the range of motion with weighted dips. Some people are saying to stop at parallel, and others are saying to go as deep as you can. Seems to me like parallel is the go, as when you start loading up with weights and going past parallel it might put unwanted strain on your shoulders.
Would love to hear your thoughts on this mate..
Cheers!
Think you answered your own question Jimmy. As deep as you can without putting unwanted strain on your shoulders.
Cool. Just a little past parallel it is then. Cheers bud!
No worries.
Hi Andy, great on the FAQs.
Was just wondering, I have always bought the same brand of eggs that comes with a nutritional table. Do I count the trace carbs? its like 0.5g an egg or should I stick to just the protein and fat value?
I have not been counting the trace carbs even since I started IF.
Hasif
Not Andy, Chris
Carbs in eggs don’t count.
If you are using Andy’s simplified rules carbs in eggs DEFIANTLY don’t count
-Chris
I wouldn’t. That’s a little OCD.
What do you feel is the best protocol for recoving from a day of “Eat Whatever You Want”? I am happy with my progress so far and I have one day like this every few weeks. Is there a way to tweak my diet so that these days dont affect me as much or is it just best to completely avoid them?
Chris here not Andy
Can you be more specific? Are you talking about a “free meal”, a holiday get together or a daylong binge?
If its a free meal, in my opinion you should try to fit it in your macro’s on a rest day. The easiest way to do this is go PSMF for lunch, and get in most of your protein, fiber and micro nutrients and then keep the free meal within your calorie goal. This is for two reasons.
1. Fat content doesn’t matter on rest days, as it gives you more food choices.
2. Knowing that your supposed to be in a “small surplus” leads to overeating.
If your talking about a day of binge eating, then the best thing to do is STICK TO THE PLAN and not try to “make up for it” by fasting. This leads to disordered eating. Find out what caused it and fixed it.
Now if you are talking about a holiday family get together that is time specific then it’s a different story. The goal should be to minimize fat gain.
Here is Andy’s guide
http://rippedbody.jp/2011/11/22/how-to-use-intermittent-fasting-to-eat-like-a-king-and-keep-your-abs-this-holiday-season/
And here is Martain’s
http://www.leangains.com/2010/11/cheat-day-strategies-for-hedonist.html
I also recommend Lyle Mcdonald “A guide to flexible dieting” for further reading,
While I have not read it myself, Martain strongly recommends David A Kesslers “The End of Overeating”
You can read his review of it here
http://www.leangains.com/search/label/Product%20Reviews
Hope this helped
-Chris
Awesome reply! Thanks!
It was more of a holiday get together thing. Holiday parties throw a wrench in plans unless you plan for them properly.
Better to completely avoid them. Unless you’re ripped already, then you can throw one in every few weeks and go back to normal. – Cause you earned it.
That will be my protocol from now on. I’ll stick to my macros and just make sure my meals fit them on special occasions. Awesome site btw!
Hey Andy, I’m having trouble sleeping more than 6 hours. I used to sleep 7-8 hours before waking up naturally, but since I started IF (just finished week 1), I haven’t been able to sleep more than 6 hours on training or non-training days. I’m pretty refreshed when I wake up, but have a slight headache usually and feel tired around 5PM or so; I think I could definitely use the extra hour or two, but maybe not. Do any of your clients report needing just less sleep overall on the IF program (versus having restless sleep, etc.) like some of the comments above? I fall asleep very well after a large meal, so I don’t think that is the issue.
If you are having trouble getting off to bed then you may need to shift your feeding window to earlier in the day. or you may need to position more carbs earlier in the day.
Or it could just be the initial week where your body is adjusting.
This of course presumes that there are no outside stressors affecting things. I say, give it more time first.
Hey jessica Just curious are you having trouble falling asleep or are you just waking up extra early?
-Chris
Howdy Andy
You’ve recommended Upright Seated Cable Rows. Though every expert seems to think you should perform them a different way [some using more back, some using more arms,focus on the lats, keep the back rigid, bend at the waist a bit, etc..].
What is your recommended way to perform this exercise – can you provide a video link to see the way they should be executed?
Thanks
Darren
Hey Darren!
This is Chris, not Andy
Here is the be all end all on cable rows (http://www.bodyrecomposition.com/training/cable-row.html)
I’m not sure where Andy Recommended them, are you slow bulking? Usually deadlifts and chin ups, and even squats and benches to some degree hit the mid back good enough. If your cutting it might take away from your recovery on deads or chins, the faster you can get strong in those two lifts the better. Body Composition is a result of relative strength and the more stuff you add the slower you get strong.
-Chris
Google “seated cable row”. Came up straight away.
Thanks for the Link Chris – Lyle usually has something sensible to say, without any nonsense.
Andy,
I feel this will have a negative impact on DL and chins, this is what I noticed this week when training. My lats felt tied when performing the chin but 1 week doesn’t make a trend! So i’ll see how we go after the first 4 weeks or even probably better after the 12 weeks is up.
Thanks
Darren
Hi Andy. I’m not new to training at all but have been using IF for a few months and have seen great progress. Last weekend (I didn’t know what was happening at the time) I had some symptoms of a hypoglycemic crash. I think this was due to alcohol the night before and coffee consumption, combined with my food choices that weekend, too much fructose etc. Have you experienced this before? I’m hoping it was an isolated occurrence down to my bad cocktail of food/drink choices. Do you have any tips on avoiding this? I’ve never experienced anything like this before.
Kind Regards
Simon
No idea Simon. See your doctor about this.
Hi Andy.
I have a diet question here.
Today is my rest day as it is a Sunday.
I just finished a German pork knuckle 1 hr ago. I ate the meat and most of the fats. Is this the kind of fats I should eat as mentioned in the diet plan ? I have always been skipping fats for the part ten years.
I just need to double confirm about this and I have been feeling guilty and worry about it.
Thanks,
Steven
Hey Steve!
Chris here, not Andy
You don’t need to feel guilty and worry about the fat content of your meat. There is no right “kind of fat” and no such thing as a “bad fat” from a natural source. In fact, you need saturated fats from animals in order to produce testosterone.
As long as you are loosing bodyfat it doesn’t matter, just make sure to count the fats towards your daily total, if your progress is stalling and you cannot lower your carbs any more on your rest days you may want to consider cutting the fat off, or eating leaner meat
Once again, as long as you are in a deficit and consuming adequate protein, it really doesn’t matter where the rest of your calories come from.
If your following Andy’s system to the letter, and eating a slight surplus on your training days, be sure to cut the fat off, and preferably eat leaner sources of protein on your training days.
-Chris
Hit your fat macros in whatever way you wish.
Thanks!Chris and Andy!! I know what to do now.
Hi Andy
I’m doing the cut phase, and on my training days I consume 4 cups quart of white rice for my carbs is that okay? Or should I consume some complex carbs also?
Thanks
White rice is perfectly fine mate.
Hey Andy!
Hope things are good
On a lean bulk at the moment (roughly -10/+30) doing RPT. Going to do a deload over the next two weeks and think ill do Lyles way of 80% one week, 90% the next, and then back to breaking PRs by week 3.
Was wondering if my macros should stay the same? I know they should still be raised above maintenance, but should I drop down to maybe +20 on Training days to minimise fat gain? Even if its just for the 80% week?
Im sure I should keep them the same, as the main point of a delod is to recover and a calorie deficit means a recovery deficit, but I thought I should check…
Thanks mate!
I can see what you’re getting at but you may well screw up the whole reload by doing so. The idea is that you’re actively recovering and preparing after all.
Cool. Thought so. Thanks buddy.
Actually kind of happy I have to do one, it means I am progressing
Thanks again mate!
Hi Andy
Question on Fish oils – the recommendation is 2g/1.5g EPA/DHA per day. But is that for folks involved in regular training only or does it include even my mother who sits on her butt most of the time and goes for the odd walk now and again.
Thanks
Not Andy here.
It can’t hurt, and their are many general health benefits of using fish oil including but not limited too;
Increased cardiovascular health, Reduced risk of atherosclerosis, Reduced joint inflammation, Reduced risk of Alzheimers, Help with depression, Improves vision, Improve Skin condition, Reduced cortisol and stress, Increased fat burning, Elevates mood, Protects against cancer, Reduces overall inflammation
Ah, thanks Chris. Just saw your answer.
No problem Andy!
The cheapest ones I’ve found are here, free shipping over 49$.
http://www.vitacost.com/vitacost-mega-efa-omega-3-epa-dha-fish-oil-2-126-mg-per-serving-240-softgels-5
If I’ve understood correctly, due to the wide ranging effects everyone can benefit in some way. I bought 6 months supply for my folks last time I was home anyway.
Thanks for help with my last question.Comment section here gets quite long so sorry if you answered already this one:what is your favourite personal books on nutrition and what would you recommend?
Resources post.
Pingback: If it ain’t broken… | RippedBody.jp
I’ve been reading as much info on Leangains as I can over the past few months and last week finally began. I had already adopted a lot of the practices over the past 2-3mths.
I’ve been doing starting strength, mostly eating my macros (on a -30/0 split) but NOT fasting or worrying about when I get my food in.
So the fasting began last week and now the one thing I’m struggling with is getting in 60% of my food in a single sitting (this is after fasted training).
Roughly, I’m prob eating 40% at 1pm, then 30% a couple hours later, then another 40% before my 8hr window is up.
I’m sure I can “work harder” to tighten this up but it’s going to squeeze me in a few ways. Do you think it’s worth it, or am I still going to reap most of the benefits the way i’m working at the moment?
Many thanks Andy!
Hi Nick. Your shitty maths aside, splitting your meals like that is fine. It doesn’t have to be 60% PWO at all. See the FAQ for “too full”. Advice is there.
Oh god, no wonder I’m not losing weight
Crap, I meant 40/30/30.
Thanks very much – very generous of you to provide so much info.
Hopefully I get some good results but if I find I need more expert advice, I’ll be sure to get in touch.
Have you ever considered getting some advertising on here? Feels like you must get some good traffic and I’m sure some BCAA producers would love a spot on here!
Considered and rejected.
Hey Andy, Im just starting my 4th week with you, and I was squatting last Friday and felt a sharp pain in my low back on my 2nd set, and I have been in a lot of pain since then. Im not sure what to do as far as training this week, my back still is hurting a lot, and I can probably still bench and do dips but I dont think Im going to be able to do heavy squats and deads. Im worried about stopping progress and losing strength and muscle if I dont train, and Im not sure what I should do with the diet this week if I am not able to train. Should I try doing a leg press instead of squats or should I rest until it feels better? What do you think I should do?
Go and see a sports physiotherapist immediately and follow their advice. In terms of diet, if they need you to be eating at maintenance for recovery then just eat to your hunger until the update time next week.
Hey
I was on cut quite successfully before using your help.After that I gained a bit of fat.I think I was about 80-82kg when hired you cut to arond 75kg and now got up to 78kg or so.I want to cut again however dont have opportunity to hire you again at the moment.Would like to ask can I use same macros you gave me first time or it changed because now I weigh less then before?
Thanks
Hi Zanas, good to hear from you. How is Lithuania? Made any snowmen yet?
Your BMR is dependent on your lean body mass. Look at the Katch-McArdle equation.
If your lean body mass has increased then you will need to raise protein and fats slightly. Carbs can probably stay the same. Then again, we’re taking about a very small change here so it’s probably not worth worrying about these small changes too much.
Im going from a cut to a slow bulk. Do i increase all of my macros or just carbs and fats??
Increase your carbs and fats first, your protein should be perfectly sufficient if you’ve been cutting as the quantities required are more then.
No snowmen yet only rain and cold wind so far
I am going to try and reevaluate if things will go wrong but if my previous macros were xxxxyyyyzzzz and now I would increase protein to x+10-20 and fat y+10g on rest days and on trainning days I wont be to far from what I need?
Nope, re-read. I’m saying that you probably don’t need to make any adjustments. Think about it like this Zanas:
I recommend 2.3-2.5g of protein per kg of lean body mass. You’re fatter and heavier by 3-4kg with the actual lean body mass increase unknown. I’ll let you do the math from there. As I said though, probably isn’t worth adjusting.
Hi Andy
Great website! I just purchased Creatine Monohydrate is it ok to take it during a fat cut phase or is it only for body recomp and slow bulk?
Largely irrelevant as long as use is consistent.
Hi Andy,
First of all – this is a great blogg and has completly changed my way I see things when it comes to my training and diet. I fell very convinced and inspired, so I have set-up a twelve week program for my self from the things you have written here. I’m two weeks into the diet and new training, and I hope that you might give me some advice on some things.
1. The Squat. This is by far the most complex exercise I’ve ever tried, and I havn’t got the form quite right yet. I have read Rippetoe’s book, and It’s a great. Very straight-forward and understandable (you can even read the whole chapter about the Squat and the Dead lift in the pre-view in Kindle. Generous of him!).
The problems for me, to my knowledge, are two things. 1. I’m not flexable enough to squat below knee-level. 2. My core muscles are undertrained and/or I don’t have a sufficient “kinestic intelligence”, as Rippetoe called it. (i.e. I’m not sure of what my body is doing and what position it’s in)
My groin was the problem at first, but stretching that as Rippetoe suggest is starting to give result. If I go deeper, my lower back starts to over-curb (at least, that’swhat I think it does). I don’t know what to do about this. I try to keep my upper body steady and tense, but it still curbs over when in bottom position. Should I stick my butt out and try to curb the other way? Just continue and hope that I get the form right with time (with more stretching)? Stay at knee-level and hope that I gradually get more depth to the squat? I did look at the article by Robertson as well, and he suggests boxed squats. Good thing?
I feel that I’m not doing this exercise with good form, since I started to experience pain in the lower back. Pain in the bad, cutting way, not the sore way. Should I stop doing this exercise until the pain goes away? Continue with modest weights?
The back pain might come from the dead lift as well, but I think I got the form right for this one, so I feel more confident when doing this.
2. Bananas. I have trouble with reaching the amont of carbs I should eat on training days. I just feel to full to eat several bowls of rice and pasta, but I don’t have any problems with eating several bananas. I guess that’s ok, as long as reach my macros?
Anyways, thank you again for a great blogg, all the great advice and all the inspiration! Also, big up to the guy who made a exceI-document of how to calculate the macros. Very convinient. I have done some “before-photos” that I hope will come in handy in ten, twelve weeks.
Cheers,
J
Hi Jonas.
1. You can refer to Robertson’s stuff or Genticore’s stuff on this, but at the end of the day this isn’t something that can be resolved in text over the internet – certainly not without a video link of some sort but even then…
If you can’t fix it yourself then you need someone to take a look.
2. IIFYM. See the FAQ section labeled “carb sources”.
Good luck.
Thank you Andy,
1. I give it another week with just 50% of my max weight, doing lot’s of stretching. I think it’s my hamstrings that are short and need a lot more flexability. Otherwise, I’ll have to try some other sollution.
2. Cheers! *om nom*
Thank you for your reply!
No worries.
7 weeks in now Andy. As you know I didnt budge on the initial macros but I’m now 3 weeks into the new ones and they are really working. The tracking is working a treat and I’m losing fat in all the right areas. Quite excited now to see where it will all end. To think i’m eating like a horse too!
Hi Andy, love this site so much man! I devoured the LeanGains blog but was always left with some nagging questions about some of the basics but never knew where I’d be able to find those answers… You have given me those answers and more, thank you! Please keep going!
So my question though is about MyFitnessPal, the meal/workout logging service that I use to try and figure out how im doing on my macro and calorie goals each day. I am customizing it to first show my needed protein for the day (1g per lean pound of muscle) and also carbs and fats. The contradiction though is that it will show me the same 500 cal deficit goal, everyday, to lose 1.5lbs- 2lbs of fat per week… I’m 6’4″, 250lbs and roughly 19% BF, i want to cut until im under 10%.
You say in a cut you are looking at +10% cal on workout day and -30% cal on rest day; if my maintenance calories are 2,500 then I not be using this -500 calorie deficit method for everyday to lose a couple lbs of fat per week? This is stumping me big time because I really want to cut as quickly and safely as possible beginning in January, using LG and RPT, to reach the “>10% BF” goal and the ultimate prize: The very FIRST 4-6 pack of my life!
My method of calculating macro requirements is here.
Don’t like those online calculator things. Encourages reliance – doesn’t lead to independence – isn’t sustainable – isn’t useful as daily tool.
Thank you Andy for the quick reply! I see your point and it is a pain to have to go in and do all the logging each day, i was just hoping to use it to get down my normal weekly diets macro values and then ween myself off of it after that. But using your guide and simplified way of gaging macros… ill try and stop over thinking everything.
It’s tough getting yourself to stop stressing about all the things you’ve been taught about bodybuilding for years and years. It’s a great relief but de-brainwashing yourself takes dedication. Thanks again!
Hey Andy— I’m currently doing the cutting phase, I was wondering, would someone who is doing everything correctly be consistently losing weight each day, or would there be more of a wave, (lose weight on rest days, gain a little on training days, lose more on rest days, gain a little on lifting days — and eventually you get to your goal) ? OR should it be more of a linear decline?
Thanks!
Have a read of the Patience and Tracking posts.
For rest day macros do I only count startchy carbs or veggies and fruit count towards my totals??
Depends on what simplified counting framework you are using Michael. Whatever you do, be consistent.
What effect does the L.G style of diet and trainng have on free testosterone?
The way your question is phrased there seems to be a misunderstanding and/or knowledge gap as there is no one answer and the answer may not be relevant to your real world goals anyway. What is the actual, end result thing that you wish to know?
The science though:
Strength training –> increase T.
Calorie Deficits –> decrease T.
Calorie Surplus –> Can increase T.
Fat intake affects T. –> Don’t go too low.
Hey Andy,
During a short 2-week vacation, should I keep to my current IF diet schedule, or should I adjust the eating window, or should I take a break from it completely since my body’s schedule will already be screwed up anyway from the massive time zone change?
My usual schedule right now is wake up around 10 or 11am, but during the vacation I’ll probably be waking up around 6 or 7am on a daily basis, which is why I’m a bit concerned about waiting until 2pm before eating anything, especially since I’ll be out and about all morning. I plan on doing bodyweight exercises, and the vacation will have tons of walking, but that’s all the physical activity I’ll be doing.
Whenever I travel I tend to just have my same feeding window but in the new country’s time zone. I haven’t had any trouble like this as I’m used to fasting now. Not sure if this is applicable for all but would be good to hear when you try.
Hi Andy,
Hope you are doing fine. As stated in your plan, I need to eat around 900grams of proteins EVERY DAY ? This is a lot. Will the extra proteins make me fat? I used to eat 400g per day. Is it important to reach this macro of 900g for muscle to grow ?
I generally go with a calculation of 2.3g/KG of lean body mass intake minimum, as that is what the studies show to be muscle sparring. For fatter individuals I use slightly higher amounts (and fats also) with less carbs, as these people tend to have more issues with carbs. (That’s all about hormones.)
So, can you eat less? Yes. But don’t go below that guideline above, and bear in mind that 400g of meat simply enough. If you can afford it then don’t screw with things. Also bear in mind that you can get your protein requirements from other sources. (Recall the 900g meat ~=180g protien simplified rule.) Re-read the macros mail and the protein section there for ideas.
Glad you clarified that one, for a moment I thought you were suggesting 900g of protein! I think even Ronnie Coleman would struggle to eat that much
Glad! Andy, you have cleared my doubts! I have lost 1.5 kg only after 2 weeks!! No cardio! Listen! NO CARDIO! Manage to control cravings for Starbucks ice blended now! Manage to say NO to food I used to have no control with much easier than before! Will continue following the plan you have given me!
Some people gave me a weird look at first but now they are asking me about my secrets of losing so much weight and yet look healthy. And they are trying to copy my workout and have started copying my style of dieting too!
Andy you rock!
Ha, it’s great to hear Steven. So funny to me to read comments like this. I mean, people read it and others comments and don’t believe it but decide to give it a go anyway and then… bam “It Really Works!!” – Like it was all a conspiracy theory in the first place.
Hey Andy!
I have a quick question-
i started cutting (been using IF to maintain for a long time) last week and have lost 5 kilos already. I am just a student at the moment so sitting down most of the time and work out 3 days a week- powerlifting (have cut my volume down to only 8-12 working sets spread around 2-3 exercises per session)
When i started i was 102kg -after a week > 97kg (i think my body fat would be around the 20% mark)
I have been eating around 1600-1700 cals on off days (about 70C/40-50F/220P)
And 2600-2700cals on training days (about 270C/20-30F/300P)
am i losing weight too fast? should i bump up my cals(carbs) on training days?
Any help would be awesome, your site is great i have been telling all my mates to look into it because of the set out of it! very simple!
It’s a ‘whoosh’ due to a decrease in carb consumption and thus a drop in water weight. Keep at it for another week and you’ll see what I mean. (Weight loss will be much less the following week.) Assess from there.
Thank you for such a fast reply! true champ!
if i didnt really eat that much carbs to begin with, what would that mean then? eating 270 carbs on training days like i am right now, is a huge difference than what i was eating before? i used to just eat alot of steak and minced meat with beans lol love my steak, being an aussie! haha
i’ll keep it up for another week without stressing too much haha and then assess like you said! very good advice! if it doesnt slow down and losing alot of strength, should i bump the carbs up about 100 grams on training days?
Thank you again!
How much you bump it up by will depend on how much you are losing. But, unless you’re doing something silly like counting cooked weight for uncooked weight macros, and you didn’t miss a button in the calculator, then it’s a whoosh.
Hi again andy-
I read somewhere that it takes a 3000 calorie per week deficit to lose roughly one pound. Any truth to this?
Sorry if stupid question by the way
Not Andy
Not stupid
And your sort of right… If your gainiing strength your probably are right.
Read
http://www.bodyrecomposition.com/fat-loss/the-energy-balance-equation.html
Thanks a lot Chris!!
It’s not a stupid question Jimmy, but it is attacking things from the wrong angle. It’s a mistake to try and calculate and target fat loss in that way. The reasons, well, give me 5-10 minutes on the phone. Just take my work for it.
Cool will do. I’ll stick to tracking progress and adjusting when needed.
Thanks for the response!
Hi Andy, If I am doing 3 days/week on my cut and low rep HEAVY BB training per RPT, is it good to keep certain lifts on the same day (as in Mondays: Squats, Weds: Deads, Fri: Bench one week then Monday: Deads, Weds: Bench, Fri: Squat) or does it matter?
Thanks
It absolutely matters. Think about it and tell me why.
Got it – rest periods are KEY…muscle ‘confusion’ is BS (at least for cutting purposes). Okie, Thanks
**all lifts responding favourably ATM
Hello Andy,
I had a question regarding white pasta. I know you said, ignore white/brown as long as it meets your carb amount while dieting (cutting). I was wondering if it would hinder my progress if I had white pasta, since I love it, while on a slow bulk or body recomposition?
Thanks
This is Chris, not Andy
Carbs are carbs. It doesnt matter if its white brown whole grain or sugar* The only difference is in satiety. (Eating 50g carbs from strawberries will keep you full while 50g from table sugar will just make you more hungry)
I say go with what tastes better, if you like white pasta, go for it. If you start to get hungry an hour later, eat some more veggies and water with your pasta.
*Note that the liver can only hold so much fructose, 50% of the broken down sugar from sucrose is fructose so don’t ever go over 100g sucrose/day. (Not 100% sure if those numbers are accurate, Im sure Andy will correct me if its off.)
-Chris
It will not make any difference.
Thanks to both!
No Problem Abid!
If your interested in further reading check this http://alanaragon.com/glycemic-index article out.
-Chris
hey andy. came across a lot of resources saying that taking 1-2 tablespoons of coconut oil during the 16-hour fast helps boost fat loss (ketosis). any truth to that?
I’ve read these too. Doesn’t make much sense to me. Sounds like someone that wants to sell us their special oil. If you have a link to a full study paper then please send it. Otherwise please stick to the plan.
What supplements do you recommend for joints and at what dosage?
Glucosamine is commonly recommended, however, joint problems may caused by an issue with exercise technique, or another medical problem. Thus I’d recommend you see a doctor as well as have someone take a good look at your training. Masking an underlying problem with a supplement is never a good idea.
Hi Andy,
I currently strength train twice per week. Tuesday is Squat/Chins and Friday is Deadlift/Bench. These are the two days when I also eat my training macros. Now, I usually enjoy doing 1-2 short conditioning kettlebell workouts but I don’t want to add them after my strength training sessions cause they end up taking too long and I’m usually too tired for some conditioning afterwards anyway.
So, I usually do them on the day after my strength training (Wed and/or Sat) so that I always have at least one full rest day before strength training. These are short “fun” sessions, 18-20 min where I just up the intensity a bit. At the moment on these days I just continue eating my non-training macros. Firstly, is that what I suppose to do right?
Also, do you think that these short conditioning sessions might be doing more harm than good? Again, I just do them for fun because I love KB training, but I’m just thinking if they end up using my muscle glycogen so then my next strength training sessions will suffer…
fyi – I’m currently trying to loose some body fat some I’m actually on a cut
Many thanks,
Anna
I advise to do the minimum amount of exercise possible when cutting. Whether you enjoy it or not is beside the point. Once you reach your goal then feel free to play around.
Question about BCAA’s. So some of my training is having to happen early in the morning and my feeding window isn’t until 2pm. If i finish my training 4.5 hours prior to my breaking fast, how often should i be taking BCAA’s?
Martain recommends 10-15 minutes before, and every two hours leading up to the feast. Keifer and Pilion say you can go about 4 hours. Personally, I ran out of BCAA a while ago and have been training fasted without it with no negative results. IMO it is optimal, but mission critical.
While it may be debatable the quantity, it’s not debatable whether or not you need to have something. Have a look into the science. “Negative consequences” are not something you will be able to observe without a lab.
I’ve been doing “leangains” style dieting for over a year now, with a pretty heavy caffeine intake. I’ve been having some anxiety and was considering taking caffeine and sugar out of my diet, but am afraid of getting fat again. Have you or any of your clients had success without the coffee in the morning?
Sorry to hear about your issues Charles. The fasting period definitely intensifies the effects of stimulants because the body is increasing its catecholamine (adrenaline and noradrenaline) (fight/flight hormones) output already and then caffeine is also causing dopamine to dump on top of that. Dopamine is a precurser to the catecholamines as well. I often find that skipping coffee or lowering intake helps quite a bit during this period because coffee exacerbates anxiety. As far as still losing weight, I personally don’t think it’s a huge deal. The real benefit in my mind is hunger suppression, but even that shouldn’t be a problem if you’re eating smart (veggies etc.). My 2 cents.
The reason you had success with your diet is not due to caffeine it was due to diet adherence. Start by removing the caffeine slowly out from your diet. If you’re taking a lot then you don’t want to stop suddenly or you will get headaches for days. (May still do anyway.) Kinda like a mild cold-turkey that junkies get when on a rehab program. See if that helps.
Andy,
I’m on the 3 days/week split routine suggested here on your site. I am headed out of town from Wed – Sat. I searched for answers about vacations and trips but nothing came up. I wanted to ask you for advice on these types of situations when there is no access to a gym etc. I would guess that the answer would be to eat with common sense (don’t go overboard) and maybe do some bodyweight exercises on wed/fri but I wanted to ask y-you for your thoughts.
Thanks!
Bingo. You could make more of it but generally there’s no need.
Hey Andy,
Just a quick question. Would a pre-workout supplement prior to working out break the fast? Just wanted to be sure. It contains less than 50cal per serving.
Arguably no then. Bear in mind though that it’s not a simple on/off and the 50kCal is just a guideline for persistent people that don’t understand the science but insist on a line being drawn in the sand for them.
Hey,
what is your opinion on having one day in a week of full 24h fast(regulary,for rest of the life for example)?Assuming person is not on a cut or other phase just eating healthy and following 16h fasts.Is it healthy or would it be detrimental health wise?
Thanks
Most likely neither, so don’t bother.
Hi Andy,
Love the site – such a great source of information! I was curious to know your reasons for trying to replace sugar with starch in your PWO meals. You mention that sugar is more likely to spill over into fat stores, but I’m not sure why. Is it just a satiety thing? I only ask because my PWO meals are turkey followed by a lot of low-fat ice cream (and would like to keep it that way!).
Cheers,
James
I think it was mainly about simple sugars leaving you more hungry in times of calorie restriction and using starchy carb sources instead to keep you fuller longer. I believe Andy believes in IIFYM for any protein,carb or fat. Any excess calories will spill over into fat stores. Carbs less so I believe. I think the general recommendation is to set protein and fat to minimums and excess cals from carbs.
Satiety definitely – nothing worse than eating crap and then feeling super hungry late at night and not being able to eat anything else. Also, I’ve read that different sugars are shuttled to different places preferentially – fructose to the liver, glucose to the muscles. Sucrose is half fructose and half glucose and so, refills the liver and fat creation if it over spills there (~50g/day according to Lyle McDonald) compared to glucose. A ‘clean’ glucose refeed would most likely refill skeletal muscle glycogen first, then have to go through de novo lipogensis before being stored as fat. By avoiding the sugar, you make it harder for your body to store it.
Hi James, sugary foods will generally have you feeling hungrier quicker, which isn’t ideal for long term adherence to a diet. Where did I mention the spillover?
I know this is very old, but its something I am concerned about myself. Below is where you said about spillover, in reply to someone else.
” (*Lowish sugar content. I’ve stopped the ‘Choco-Flakes’ and switched to ‘Bran-Flakes’ after I realized they were 95% sugar and can potentially lead to spill-over into fat stores more easily.) ”
So my question is, generally speaking, I know its different for everyone but, if I am supposed to hit 220g carbs and I do, but 90g of that is sugar (from sauces/red bulls/cereals) is that negative to fat loss?
Chris Here, not Andy.
Yes and No. Physiologically speaking, it does not matter if you get your carbs from “bran flakes” or Choco-Flakes and Red Bull. Lyle Mcdonald has recommended not going over 50g of fructose per day, because it might max out your livers capacity to store carbs. (Sucrose has a 1:1 ratio of glucose to fructose so essentially don’t go over 100g sugar per day. Less if you eat fruit) Alan Aragon has set higher limits, but I’d go lower just to be on the safe side.
On the other hand, sugary cereals are highly palatable foods, meaning for most populations, they make you more hungry, not less hungry after eating them, and to that extent, are negative to fat loss.
So if you can fit high sugar foods into your macro’s without overeating, then by all means do so. You cannot “spill over fat” if you are in a deficit, and its the amount of dietary fat you eat that spills over when in a surplus, not carbohydrates.
Just be sure to keep your fiber intake up so you don’t get hungry, and if your feeling deprived, choose more satieting food sources, like potatoes, fruit ext.
-Chris,
Good answer, just saw this after responding myself.
Thank you for the response, appreciate the time. So as I dont eat fruit just try keep it 100g or below of sugar out of my 200-220g carbs?
Sounds reasonable.
At that level of carbs you’ll be cutting. So it won’t make any difference as there won’t really be any spillover. More importantly though is fullness. Sugary snacks lead to cravings earlier after eating which threatens diet adherence. If this is the case then switch to pasta, potatoes, rice etc.
Ok got it, thanks for your and Chris’s response, i have one other question if yu wouldnt mind – if fat/weight loss comes to a stall what is the first ;plan of action, do you a) lower carbs and increase fat and keep same calories or b) lower carbs which in turn lowers calories – just as a general rule of thumb which step makes more sense?
Hi andy, just wanted to ask that sometimes i eat kelloggs nutri grain cereals as my postworkout carbs and 1 box has fat-2gms, carbs,208gms, sugar-96gms. i do 16 hrs fast and is it ok to eat it postworkout ,im just worried about the sugar. Thanks
Not ideal as it may leave you hungry soon after. If you’re dieting then you’ll want to get your carbs from a more filling source like potatoes/pasta/rice. You’ll feel fuller for longer. See “Carb sources” in the FAQ above.
Hi Andy — thank you for answering so many questions. I’ve been trying to read through them all but haven’t found anything like this yet:
I have a minor surgery scheduled next week to remove a “suspicious bump” that is on my back right in the middle under the neck. So all the below presumes that this isn’t some cancer that’s gonna kill me…
I’ve got my macros and training on target and all that has been going well with high calories and carbs on training days and lower calories and higher fat on non-training days, etc. Using pretty close to the training template you have up for getting leaner.
According to my doctor I can’t do anything for 2 weeks which would put a strain on the area and rip out the stitches. So no pushing and no pulling.
The last time I had something like this it was my right arm and so I just switched to all-squat workouts. But this time the spot is pretty much right where the bar would rest during squats.
So I don’t think I’m going to be able to do any kind of training – no squats, no deads, no pushing, no pulling. (Based on the pain I had the last time I might not even be able to sleep for that matter.)
Since I won’t be able to train for 2 weeks, what would be the best thing to do diet-wise?
Should I just do 2 weeks of all lower calorie low carb non-training days? Should I keep my diet exactly the same? Should I continue the hi/low carb cycling but just lower calories a bit to compensate for not training?
I’ve always felt that trying to get leaner without do any kind of training seems like a bad idea, but in this case it is being imposed upon me.
Any suggestions you have would be appreciated.
Thanks – Eric
The best thing to do in this situation is nothing. Just don’t worry about the diet and simply eat to your hunger levels. If you have been dieting previously then it will serve as a welcome diet break both mentally and physiologically and may help you lose fat quicker later on.
Hi Andy,
Roger the annoying South African here. I posted a while back asking about the easiest way to get protein in Japan. I took your advice, and ordered form bodybuilding.com
I have a longish question for you, my apologies!
So here I am, in Kyoto-shi now. I’m still studying Japanese, and I have a LONG way to go. However, I can navigate the supermarket fairly well. Costco makes getting meat very easy and cheap. I do a shop once a month, and freeze into the required portions.
My issue is vegetables. Now there are SO MANY Japanese vegetables, but I have no idea what they are (I cannot read Kanji), and their nutritional values. Also, i’m struggling to find good sources for high fats. I know I can use olive oil, nuts and avo’s. But surely there is something else, maybe a Japanese vegetable or something that I can substitute in?
Could you perhaps hit me with a few recommendations with regards to hitting my carbs and fat, specifically from a Japanese supermarket viewpoint? Alternatively, if you feel that this is information that you’d rather draw up specifically for me, I will definitely pay you for your services. I’m in dire need of some help and direction here!
Please let me know your thoughts on this.
Regards,
Roger
A lot of the vegetables we find as home you will find here in supermarkets. If it looks green and leafy then eat it and don’t count it. Chicken here is very cheap, that’s the most cost-effective way to get your protein in in this country.
Thanks for the reply Andy, guess i’ll just experiment then with different green and leafy veg. I hear you on the chicken! 2.4kg’s of skinless breasts is 700yen at Costco!
Any tips re fats? Or am I still looking at cottage cheese, fish, etc?
Hi Andy,
What’s your view on a 24 hour fast for a body recomposition in the 10% fat range?
Should a little more be eaten the next day?
Why have a 24 hour fast with this system anyway? That’s my view. Or to be more specific, have success within the rules of the system first before messing around with things. Preferably I’d give out little plastic “screw-around license” cards to successful people and ban everyone else.
Andy,
I missed last weeks chest day, because I was out of town, and this week I’ve been sick. If I’m feeling well tomorrow should I skip squats and bench, or just wait until next Tuesday to resume bench. Also, given its been a couple weeks, do I lift 80% of what I did last time, or lift as normal?
Thanks.
You could do bench and then shuffle all your workouts along, but that may upset the balance of recovery between the squat and deadlift sessions over the weekend/2 day consecutive rest. May be worth leaving it till the following Tuesday.
There is no rigid rule for the latter. When on a cut I would be tempted to say go all out when resuming after two weeks. If not then 80-90% for that first session back perhaps.
Thanks for your feedback, Andy. I decided to bench. I went all out and actually gained a rep, so I’m feeling pretty good. I didn’t know what to expect considering the missed day last week, and my cold this week. Do you think the four day recovery window will pose a problem?
Try it and see.
Has anyone used L-Tyrosine before? I gave it a whirl last weekend and noticed some substantial drive, motivation, and energy increase coinciding with appetite control, reduced coffee craving, a general chippy ass attitude, and a great looking cut last night. I stopped yesterday because I noticed that I had a kind of “high” feeling that I couldn’t shake. Today I’m back to normal, just curious if anyone had similar results. FWIW, I took 500mg while fasted in the morning with a cup or two of coffee.
L-Tyrosine is what’s in almost every pre workout and yes it does give you that affect when coupled with a stim. I tend to just buy it in bulk and have it pre workout with my BCAA’s and then some coffee.
Hey Andy,
Got a couple of questions here. First, for the past couple of weeks or so, I’ve noticed a pretty big drop of energy during my workouts. By the last set of my second exercise (either bench or overhead press), my body feels completely destroyed and I can barely lift the bar on that last set. I also feel less energetic on most days compared to before. My diet has stayed the same, and I’ve lost quite a bit of fat, which I thought might be the reason for my bench press issues.
Second question, it’s become very clear to me that I’m compensating for my left side’s weakness on my bench press. Any advice on what you feel works for fixing this issue? Dumbell bench press?
Sorry, one more note, been fidgeting around with the IF calculator and I was thinking of adding about 50g of carbs to both days (right now I’m not supposed to have carb intake on rest days, though I occasionally would eat a small peach or the like). What do you think?
I don’t use the IF calculator, not do I have any experience with it.
Andy,
I strained my back on a bad pull during my 3rd rep of deads on SS. It was definitely a level 1 strain since I had full mobility except bending foward. I am starting the feel better and I was wondering if I should use Bill Starr’s method of rehibilitation that Ripp suggests? It just seems so long to be out of my routine for more than two weeks for a minor strain. Should I try for a while until I get back up to my original lift numbers or just stick to core work and physical therapy while doing resistance exercises than have very lilt to no impact on lower back and focus on a deload for squats and deads?
Really this is something to be discussed with a sports specialist physiotherapist mate, just to be on the safe side, as the back is a complicated beast.
Hi Riki, could be any number of things. Lack of calories overall, overtraining, poor nutrition timing, poor training timing, lack of sleep, too much stress, lack of compatibility with fasted training, training too close to after having eaten. The list goes on.
I’m still using the same macros numbers that you had me using a while ago. I’m trying to figure out if maybe I should increase my caloric intake, but I wasn’t sure what to increase, which is why I checked out the IF calculator. I thought maybe adding about 50g of carbs would be okay for me to do and evaluate, but I was hoping you could tell me if that would screw things up too much or not.
Just e-mailed you a guide Riki.
Hi Andy,
A quick question on post-workout meals: I usually try and have carbs+protein (+minimum fat ~ 5 grams) for my post-workout meal. However I sometimes indulge to some sort of sweet which has a bit more fat in. Like today I probably had around 15grams of fat post-workout (with c:110g, p:80g). If i try to minimise fat in my next meals of the day, would that be ok? or it’s still to bad to have that much fat in my post-workout meal?
Thanks a lot,
Anna
Don’t worry about when you consume your fat as long as you get your quota for the day.
Great, thanks a lot!
Can I ask one more thing? Next week I’m going to be on a business trip so will be able to work either very early before work or late in the afternoon. As I can’t change my eating window (2pm-10pm) due to business lunch/dinner, is it better to do my workouts early, then take BCAAs until noon and start eating from then OR have one/two pre-workout meal(s) then do my workout in the afternoon and have the biggest meal post-workout?
I can do both, just asking which option you think is best for Leangains? Btw, I’m trying to loose some body fat so I’m most days on a deficit
Thanks again Andy!
I haven’t seen significant differences in results between fasted and non-fasted training client groups as a whole yet. There are of course individual variances, but whichever suits your schedule best and thus makes life easiest seems to be the most important thing.
Cool! many thanks!
Morning Andy – Training question
Next week I’ll be out super late w/ a show the night before a T Day (prob 4 am or so) and I usually train at 5am – so I was planning on sleeping in as long as possible -which will put me waking up well after my 1st meal time to train. I DOUBT I will be able to pull the weight I normally would (it’s DL day at 190lbs top set) so in this case is it better to drop the weight and do a few more reps per set OR Keep weight the same and rep it out 1 at a time?
OR forgo the workout for that day altogether?
- I probably won’t be able to make it up that week. And IF you suggest to forgo the workout should I just eat an avg of a T and R day?
Thank you
Listen to your body and pull what you can with good form. Split your meals 30/70 – 40/60 that day, with a 2 hour gap after the first meal minimum.
Andy,
I’m ten days into the programme – loving it so far!
Thus far I’ve been training with a Smith machine as it is all my gym has. Having read the comments above, I’m going to move gyms asap and join one with a proper rack etc, etc.
I understand that the weight I have been lifting for squats (72.5kg x 8) for example, will be significantly less when moving to a barbell. Do you have any idea how much I will need to reduce the weight? I guess it’s a case of what I manage safely. Will this transition have any effect on my macros?
Thanks in advance!
Tom
You’ll have to try it and see Tom.
Hi Andy,
Loving the website and all your info. Quick question about the diet, I have recently started this diet after reading your blog and Martin Berkhan’s also. So I workout in the evenings around 7pm, and the plan I thought I should adopt on training days is:
Meal 1 – Around 1pm (20% of Total)
Meal 2- Around 4pm (20% of Total)
Training around 7pm
Meal 3 – Around 8pm (60% of Total)
My question is regarding the carbs in the two pre-workout meals. I typically aim for about 250 grams of carbs on workout days. Is it better to keep carbs low in the two Pre-workout meals, and do a massive carb up on the final meal?
Or if I take about 50 grams of carbs each pre-workout meal and then aim for about 150 grams in the post-workout meal, will that affect fat loss?
Thanks,
Dan.
The latter suggestion looks fine Dan.
Hi, been reading your site for well over an hour now and think i am ready to get started! one question though my gum has a smiths machine which i will stay away from but it doesnt have a rack to lift the bar off when doing squats so i will have to clean it up and over my head? is there another way? Thanks x
Zercher squats, or perhaps clean up to a front squat. Not ideal as you’ll be limited by what you can clean. Might be a good idea to substitute with the press and some lunges for the time being.
You can also use the dips bar – my gym doesn’t have a rack and that’s what I’m currently doing…
Hey Andy, almost finished with 3rd week of your program and I am re-reading everything nearly daily. One thing I’m a bit nervous about though is my cardiovascular …endurance? You may or may not remember that I’m a hard rock vocalist and need not only to be leaner but also be able to sing AND jump, run, .
Do you think by my dropping all Cardio for the beginning of this program that I will be really de-conditioned even if I was really conditioned before the break?
I know you said we may bring cardio back in later…
Hoping this isn’t a dumb question…
I have googled this but now I’m skeptical about all ‘Fitness” info out there b/c of all the myths (Google says 2-4 weeks btw)
Thanks
I don’t think we have anything to worry about. Nice pictures by the way. Looked like that was a pretty big stage!
Thank you – House of Blues is an awesome Venue
And OK, appreciate your reply – 3 week checkpoint was this AM, very happy so far 
Have a great day
Hi Andy,
I am female, 30yrs, 5’5, 143 lbs quite athletic. I do train three times per week but these days have to be Tue-Thu-Fri
For that reason, I do total body on Tuesday (e.g. Bulgarian Split-Squat, 1L-DL, chin-ups and dips plus a BB complex to finish) and legs on Fridays (FL Reverse Lunges, RDLs, Hip Thrusts) and have Thursday doing 1-2 compound upper body exercises plus an upper body based circuit (e.g. Bench & Face Pulls plus circuit of: inverted rows, DB squat-press, KB swing, elevated push-ups).
My main goal is fat loss (esp. around the waist). I’m going HC-LF on Tue & Fri and LC-HF on all other days. My question is for Thursday – this is a training day but not as demanding as the other two. It’s also just next to Friday, when I do HC. Should I still eat HC on Thursday or shall I stay with low to moderate carb? Maybe just add some carbs PWO?
Just to add here that I find it too hard to go as high as ~200g carbs on my training days, but I’m doing my best : )
Thanks in advance!
Seems to me you are over-complicating things Mel. I’d first leave things as standard, get a degree of success and then start looking at modifications. If you struggle to go over 200g of carbs and need to for your goals then look towards more dense carb sources to make up the difference.
Well, my goal is fat loss, but as I understand this diet does not limit carbs completely even for fat loss. Also, 200g C seems quite a lot to me, cause I was used to eatlow carb and I feel quite bloated! But I’m trying to follow the diet as much as I can…
So, my actual concern is, having two consecutive carb days is good when my aim is fat loss? or should I go for two carb-days, with a few fat-days in between them?
I’d do a full body routine two days a week. Bloating after switching up diets is normal. Your body will adjust.
Thanks a lot for that Andy!
Will give it a try and see how my body responds…
hey andy,
there are days that i can do the early morning fasted training & some days when the 2 pwo meals is ideal. can i mix them up (i.e. workout day 1: fasted training, rest day, workout day 2: 2 pwo meals)? will that give the same results or should i just stick to one protocol?
I’ve had to do this because I like to get my workouts done earlier in the day on the weekend and my gym closes too early on Sundays. Haven’t noticed anything deleterious from doing this and besides, I like mixing it up. Some of my best lift days have been hung over and fasted on Sundays.
Yes, mixing up training times is not a problem as long as the feeding window is constant.
Andy,
What happens if on some days my training time falls on the 16th hour. Should I plan ahead and break fast early or just take bcaas and work out and extend fast? Or even opt for a small snack? Also will my results be better if I choose a preworkout meal when bulking or it doesn’t matter?
Wait to have your PWO meal after. (i.e. extend the feeding window/shorten the fast)
If I waited to have first meal PWO wouldn’t that mean that I would be extending fast and shortening feeding period (which is contradictory to what you said)?
Keep your first meal of the day the same time. Extend the feeding window and have a meal post-workout.
Hi Andy! Quick question on my Macros RE: FAT intake. If my Train days are 30grms – should I actually be hitting the 35 grams? My usual T day proteins are chicken/shrimp so not much fat at all and I usually end up around 15 grams for the day. So to reach my fat macs I’ve been adding an ounce (5 grams fat) or 2 pf Goat Cheese or Avocado. But i don’t want my results to be hindered b/c of that. So…OK ? Or should I pass it up and stick with my 15 grams? Thank you
ahem, I think I figured it out by reading (for the millionth time) your emails. I will hit the 35 for train days. Thank you.
Andy,
I’m sorry if there is already a post concerning this. I work 12hr shift work at an iron mine in norhtern MN (4on / 4off days to nights rotation). I bike 20mi (round trip) to work, and have been hitting the gym on my off days with failing results (I’ve gained fat and lost strength). My gym only has a bench and a smith machine, no rack or cage for squats, DBs, and all the goofy cable machines. If I understand correctly I can hit the gym pre/post work for one excercise (DL, Squat, etc), get my reps and leave? If so I can do those easily, and I can easly follow IF, as most time I don’t get a chance to eat anyway, but my sleep cycle is garbage. Do you have any pointers about how to follow a nutrition plan that encompasses shift work and an average of 5hrs sleep at differing times.
Also, can you send me some Stong Zero Grapefruit Chuhai?
Thanks for your time,
Sam
Setting up the shift work I’ve covered in the FAQ, latest addition. The other macro guidelines won’t change. And yes, do your reps and leave is fine. Brief is good.
I will not send you any of that rat poison but if you give me your address I’ll send over two cans of delicious Asahi Super Dry.
How long can you eat like this(every other day refeeding)while cutting?
Is there a need for a diet break ever to regulate hormones? If so, do you just set cals to maintenance, adjusting the fat/pro to maintenance on one day and cho/pro to maintenance on the other?
You can do it until the job is done. Whether a diet break is needed or not I’ve talked about that here.
Hi Andy,
The only time I can workout is in the early mornings (like 6am). What eating schedule should I follow?
Google: “Leangains Early Morning Fasted Training”
Anyone have any experience with dosing carbs for additional training during the week, such as martial arts? I’ve been having some real sluggishness during my training sessions over the last month. I have two sessions a week for an hour to an hour and a half. It’s a stand up fighting art with a lot of dynamic tension, snapping movements (versus something like grappling). If I could eat something just to wake me up to get through these two sessions, the diet would be fine the rest of the week when I’m just laying around.
Could be too many carbs prior to the workout. Could be a lack of calories overall. Could be that you calculated everything is spot-on and just need to drink a coffee and man up.
Seeing as you calculated them for me, I’m assuming they’re spot-on : ) My martial arts stuff only happens on rest days, so I’m only eating a serving of veggies for carbs. I do miss the days of easy weight loss, when I felt energetic and alert all the time, even while losing.
Try a banana 1hr before your workout. i.e. add in 25g of carbs for the day. Mark that in the spreadsheet. Maybe you’re just having a bad week mate.
Cool, thanks for the tip. I’ll give it a shot tomorrow afternoon and let you know how things go. I know I’ll burn off a banana in this workout, so if the net calorie intake/expenditure if zero, hopefully the workout will just fall out of the equation.
Hi Andy, I should have asked this before the 1st week was up BUT I forgot
Do I require a re-feed of any sort since I’m on a CUT and if so, will you let me know when and how to do it?
Week 1 went really great – your plan is really easy to follow. Thnx!
You are confusing the terminology of two different systems. I know what you mean though, training days are re-feeds.
Gotcha, OK thanks
the girls in FF talk about re-feeds all the time so I wasn’t sure. Thank you! Have a great day
Just wanted to post my experience thus far following the leangains approach. It’s been nothing short of fantastic. In four months I dropped 11% in bodyfat (as measured using a “bod pod”). I feel great, and food no longer has a hold over me. Before LG, I tried the “eat every 2-3 hours” routine and sure enough, if I didn’t eat at those times I felt terrible (hungry, energy crash) and it just didn’t work. Now I can easily go 12+ hours with no food and no crash. I’m 36 but look and feel as good as I did when I was 23. Having to buy a new belt because the old one is too big is a great feeling.
One thing I would like to add is for anyone who might have the question on when to switch from a “cut” to a “recomp” approach. I made great consistant progress until I hit a 17% bodyfat level, then I actually started to gain bodyfat again even though I changed nothing – stuck to the macros 100% as well as the exercise routine. Somehow though I’m up 4% in four weeks. I’ve seen comments that recommend making the change around 15%, which I think is good advice. I would say it varies from person to person, and I probably should have made the switch sooner. I’m assuming my hormones were causing me to retain fat due to prolonged the -30%/+10% with zero cheating, fat either 40g or 20g per day approach. I’m going to switch to recomp when I get back to around 17% again and see how it works. Regardless, I’m still way leaner than I was before LG, so if you hit a snag just look at your numbers, your exercise routine, and try again. Thanks for the site and great info!
Great to hear Mike! Thanks for sharing.
Do you know why you hit a plateau at 17%. That is still a pretty high %. I went from around 30% to 8% with no gain in bf along the way and minus a week or two of going too low on calories and hitting a plateau….I didn’t find myself doing anything special along the way. What was your average of weight loss each week and did you measure your waist at navel area to track progress? As for fat and hormones I found that if I went under 50g of fat per day average that my hormones did drop.
Hi Andy,
Thanks again for all of the great info. I’m learning a ton both in the articles and in the comments. One thing I looked for but couldn’t find (maybe missed it in comments somewhere) is what you recommend for people who’ve been sidelined by injury for a few months. Should I continue to cycle carbs and simply recalculate my macros to fit a sedentary lifestyle? Or should I just go low carb everyday until I can train again.
Further, the injury is to my shoulder. I’m clear for lower body but not upper body. Should I be doing lower body without upper body or should I just wait until I’m healthy and start everything from the same point of progress?
Thanks again,
Eric
Do the lower body. Time the refeeds with the frequency of training that you can do for that.
Thanks so much for your help. I was going crazy not working out. I’ll give it a shot and see how it goes.
Eric
Andy,
As much as I try not to I had a diet screw up day. What is the best thing to do after those kind of days?
Nothing
Andy,
I plan on running Starting Strength program to get lifts into intermidiate stages and add some solid strength. I plan on doing this for 3-4 with weight gain in mind as and of course minimal fat gain. Do you think the LG approach will hinder my results in terms of strength gain when using a linear progressive workout plan such as SS? Should I just cycle carbs but keep calories same all days? Or cycle cycle calories as well? And If I don’t cycle calories will there even be any benefit of a 16 hr fast?
No the principles are still solid.
Why would you do nothing? Couldn’t you just fast the next day to minimize the calorie hit. I know Martin and others do this quite freqently. I even tried it out a few times during my last cut. A day of over feeding upwards of 4,000 calories then fast the next day.
Because making fiddly minor adjustments for every instance of non-perfect diet adhesion is a surefire way to quitting. Let me be clear: People that stress the minor things fail in the long run.
I wouldn’t call it a minor thing. Mentally wouldn’t a longer fast ala ESE the next day enable mentally the person to feel more confortable or in control in that they didn’t have a major setback and in the long run be able to know that a mistake or error or a cheat can be easily fixed/corrected or accounted for such as ..
http://www.leangains.com/2010/11/cheat-day-strategies-for-hedonist.html
http://www.romanfitnesssystems.com/blog/intermittent-fasting-201/
http://www.romanfitnesssystems.com/blog/feast-fast/
http://www.romanfitnesssystems.com/blog/cheat-day-cheat-sheet/
quote ” I always recommend having a fast day to follow the cheat. This will allow you to create a huge caloric deficit following the caloric overload. In essence,
you get the hormonal benefit of cheating (enhanced metabolic hormonal output) as well as the hormonal benefits of fasting (namely, increased Growth Hormone production). But pairing a “feast” with a fast, you get the best of both worlds.
The logic you’re insinuating is not too far off. Last year when I tried LG on my own (without Andy’s help), I tended to do much bigger swings on my refeeds. It led, in my case, to much greater variance and I experienced a lot of yoyoing. This time around, I have broken through my previous stall point by several pounds and I’m not yoyoing at all. My interpretation of Martin’s hedonist post is that you can fast normally (or perhaps even slightly longer than 16 hours) on the day of a big dinner/feast and stick to lean protein to mute your eating capacity going into the feast. Looking back, one thing I don’t like about “fixing” a diet mistake with a day of fasting is that one turns a simple mistake into something punitive.
Andy, what is up with this lower ab (below belly button) fat? Is it the dreaded “inner organ” fat? Stubborn!
Because my weight isn’t really changing much (a kilo or so week-on-week) but my abs are looking best ever and people look at my face and comment that I’ve lost weight.
Wonder if I need to kick it into a different gear to drop these last bits of fat? Go full ketosis for the last few weeks or something?
Guess we can check stats next week and re-assess! Thx.
Hi Ren, visceral fat is the first (easiest) to shift in men. This is another reason skin-fold callipers aren’t the best way. More defined abs and same weight? -Muscle gains no? I’d put money on your lifts having gone up, right? This is why I get you to track all these different things buddy.
Hi Andy. Would just like to say i love your site, and really appreciate all the information you provide us with. It has been extremely helpful in clearing up and aiding in my leangains approach. Now onto the question. You state “dont stress carb source” and say that you should emphasise whole foods and can include bread if it fits your macros. Yet, due to the overwhelming negativity surrounding bread, I feel that I tend to avoid it and view it with caution. Is this correct of me or can bread help with my cutting goals? What kind of bread would you recommend; a wholemeal option or grain sprouted variety, should i avoid white? Or would you suggest getting carbs from other sources? The reason i’m asking you is for a long time ive eradicated it from my diet and i would like to start eating it again; plus for convenience. In your meal examples there are wholemeal tortilla wraps, are these a good choice? Further is there a limit to the amount of bread you should eat? or should i only eat while on a slow-bulk. Or am i just completely over-thinking all of this? haha. Any feedback would be appreciated. I just love bread and in all my time researching i cannot find a definitive answer… it is always skimmed over.
See the above question about carb sources.
Great app! I’ve recently gotten into hot yoga, where I sweat like a mad man and challenge my balance and muscles in a way that is very different from lifting and it has eliminated some back problems. Do you think this will hurt my results that you’d expect to see in the lean gains protocol?
Sweating is about water balance not fat loss. No problem there.
Yoga is stretching, no problem there either.
Hot yoga can help people to warm up more (passive warming of the muscles/joints/tendons/ligaments) and thus can produce better results in flexibility. Don’t be suckered into the scam that women often fall for though after a hot yoga session when they weigh themselves thinking they burned a lot of fat.
Hi Andy,
Looking for tips or advise for fasting or not fasting for a weekend camping trip. Will be at high elevation for 3 days camping. During this time I will be doing some moderate to intense hikes which typically last from 3-6 hrs. Longer hikes less intense, shorter ones more intense. In the past I have tried to fast but find past the 90-120 min mark I am crashing. At that time I reach for any calories I can find which probably won’t fit into any daily macros. So just wondering what I might be able to do to not A. burn too many calories and B. not to eat bad calories to compensate for fear of under-eating. Any help would be appreciated! Foods I take on hikes are usually nuts, berries and jerkey. At nite its easy to do typical LeanGains type meal with super hi protein. Most carb sources are dried berries, coconut water, and possible oatmeal.
I recently did a backpacking trip in the midst of my 12-week program, and what I did was calculate a calorie target, and then chose foods to hit that target with emphasis and protein and fat v. carbs … I took a couple pouches of sun-dried tomatoes for carbs, then the rest of my calories were exclusively sausage, cheese, cashes, almonds, and foil pouches of sardines, salmon, and chicken. It worked well! I also stayed true to my feeding window. It was nice in the morning being able to break camp and not have to worry about preparing breakfast.
You didn’t find yourself looking for carbs on longer hikes? Did you still adhere to a 16 hr window or did you snack and graze on those foods all day versus big meals?
Ate between 1p and 9p … it was a 3-day, 2-nighter … fairly intense, in the mountains of Montana: high elevation, lots of elevation gain, lots of miles … actually night #2 I made myself consume the calories I’d allotted since I knew I’d need them the next day even though I wasn’t super hungry.
I ended up doing two main “meals” with the rest of the group while they ate lunch & dinner, and then with some small snacking in between.
Didn’t really have carb cravings, brought the sun-dried tomatoes along “just cuz” and I ate them, but never really found myself dragging at all due to lack of carbs. YMMV of course!
Good question Frank. Actually the studies show that performance for sub 2hrs of cardio when fasted isn’t really affected, so interesting that you mention the 2-3 hour mark from observation. I don’t usually recommend that people make tweaks for “one off” events as it encourages people to tunnel ever deeper down the rabbit hole of tweaks and screwing around, and thus winds up breaking my number one rule for making adjustments based on tracking data: consistency.
However, this is a three day trip, and I know you understand the importance of consistency generally and thus won’t be tempted to screw with things frequently. (I write this for those others reading.) As we’re dieting what we want to do it now really replace the energy expenditure calorie for calorie, or even try and guess it exactly, just stave off hunger and keep you from feeling tired and ruining your holiday. Thus I’d suggest something simple like: +1 piece of fruit (or 25g of carbs or the calorie equivalent from another macro) per 1hr you’re hiking. Don’t try and have a separate rule for more/less intense hikes.
Thanks for the response Andy,
Are you still recommending that I do my normal 14-16hr fast during my hikes and eat at the same times, but just add in more carbs to compensate for the burned off glycogen/calories for the hikes?
Also you mention “or another macro” …do you think there is a difference between using carbs or fats to replace the calories. I though something like a hike would be glycogen depleting and it was more of refilling that then replacing lost calories.
Yes, but if you “bonk” during a hike then add in a piece of fruit. Not a big deal to do this when it’s just for 3 days.
You’ve kind of covered this in some of the other comments/FAQs, but I just want to make sure I’m not abusing the system here. As a general rule, I count my veggies. However, I’m currently shooting for a pretty low carb intake on rest days, and I’m having trouble meeting that goal while still maintaining satiety and the ever-important fiber requirements. If I’m consuming around 2-3 lbs. of fibrous veggies over the course of a rest day, should I only be worrying about net carbs until I meet my fiber goal?
I’m mainly thinking about the broccoli, which is fibrous, filling, and delicious. The label lists 4g total carbs and 3g of fiber, for a 40g total carb count on about two pounds of the stuff.
Sorry if this is a bit anal, but I just wanted to be sure that I’m not cheating myself without knowing it, given the larger amounts I’m eating. On the other hand, I don’t want to be backed up either.
Keep things consistent, adjust the “main” foods accordingly and you will be fine for veggies.
Andy,
1. I am on a cut and feeling a bit hungry after my two meals on a training day. Is that normal or should I think about upping my calories a bit? I know hunger on non training days is expected as calories are in a deficit but I am concerned about hunger on a training day.
2. What is the ideal amount of weight we should lose in a week once we hit the right calorie amount? I know if I don’t lose weight or gain it in a week I need to lower a bit but we also don’t want to lose 3-4 in a week either right?
Thanks for your help, looking forward to the Stuart McRobert article and your article on cardio!
Hi John,
1. Possibly, but there are other considerations I’ve written above in the FAQ.
2. That depends on the individuals situation, less per week as you get leaner. (~2lbs is obese. ~0.5 if sub 10%.) But then you also have to consider muscle gains hiding weight losses.
Andy
Apologies if this has already been asked, with regards to meal timings, I’m currently doing 1pm – 9pm and on a training day eating after training at 1 then a meal later one nearer 8.
However on my non training days particularly through the week, I’m finding myself not hungry and basically having 1 meal at night, still hitting my macro’s etc but just wondering if this is detrimental to the overall benefit and would it be better if I consumed two meals even if the first one was very small?
Cheers
Andrew
Not a good idea. A few reasons but a biggie is you’ll not allow your body to get used to when you eat and will feel hungry.
I’ve been having problems with my right hip flexor when squatting. Now I get a stabbing pain in my left quad, just above the knee. I thought it might be smart to not squat for a while and try to stretch. After that build up to current weights from slightly lighter weights.
a) Is this a good idea?
b) What should / can I do to train legs? I do squats + pull ups on the same day and just pull ups seems like not enough.
a) It might be, or you might be able to do some rehab work while still squatting. See a specialist.
B) Will depend on the advice of the specialist.
Hey Andy, I’ve been stuck on 50kg bench press seemingly forever and ever on a 3×5 routine. I always start with empty bar 5 reps, then 30kg 5 reps, then 40kg 3 reps, before doing 50kg 3×5. On my last two bench press sessions, I did 5/4/4, and then tonight I did 5/5/3. Urrrrghhhh………. Any tips/advice?
I’ve always found building the triceps increases my bench press so that may be worth a try. Close grip bench press, tricep extensions (barbell or dumbbells) and dips are all good.
This is a good series on technique:
Looks like a really good series there. I gotta try out his method of figuring out body positioning, though that looks mighty uncomfortable. I never knew the weights should pressure the traps. I wonder if I’m doing it right.
Anyway… a friend mentioned I should deload and try to do 5/5/failure and see if I can go beyond 5 reps on the 3rd set. Not really sure what deloading will do to improve my strength really.
I’ve followed the stronglifts program (5×5) twice and they also recommend deloading (10% off) after missing a weight twice. It gives you a chance to work on your technique and gives you more confidence to finish all the sets as you’ve already lifted that weight.
I didn’t ask before but I’ll just mention the program won’t work while on a cut. You won’t recover in time for the next workout and that’ll just get worse as the weight goes up.
Ah, thanks Steve.
There’s a lot of things that could be at play here. Better to google it and read read read.
Hello there Andy.
Is there a way I can eat less meat?
Regards
J
Yes: low-fat dairy, protein powders, counting the trace amounts of protein in some other foods.
I had many questions about LG but were unable to have them ansered, until now.
Thanks!
Used to be a 200kg guy, lost to 85 kg with big muscle loss as well, was a boney mottafawker with tons of skin, now I’m feeling great, same 80-85 and making Lean-gains. Started the LG program two weeks ago, been doing IF since December.. Feels great!
Keep on releasing good articles!
Short question:
Yombine (or whats the name) is recommended for the ‘hard to loose’ parts but unfortunately its hard to get (in sweden).. Got somthn els to suggest?
Tnx
Hassan Mouline
Diet control. Until you get to Scott’s condition you don’t really need it. The next article will address this.
Hi Andy! My second evaluation is due in 10 days but I have an urgent matter I want to ask you about… I won a course on thai boxing and naturally I would like to take it. It would be on Mon and Wed at 8-9 pm (starting on next Monday already). I lift on both days at 9.30 am and my eating window is 11.30-19.30. Should I adjust my eating window? If so, how? What about my macros? Just eat the same? Thanks in advance and hopefully I didn’t post this twice now (having problems with the connection).
For now, no. Let’s wait for a good 5 weeks and look for a couple of things:
1. Whether the lessons are very physically demanding or more technical.
2. How and if this affects things in any meaningful way compared with how things have been going so far.
Ok, thanks!
I’ve been following the Leangains/IF diet for a few months now and really find it suits my lifestyle and I no longer feel hungry much anymore.
The only problem I have is deciding on the best training methodology – I love doing Brazilian Jiu Jitsu, but am worried it wouldn’t give me as good a physique as lifting heavy weights and I can only afford a membership for either the BJJ gym or the regular gym, plus my time is pretty limited so wouldn’t be able to do both anyway.
Which would you recommend?
f you love the BJJ then do the BJJ.
Do you think it would hinder the goal of getting a good physique?
The best way to build your body is to body build. That doesn’t mean that doing BJJ won’t get you fit, strong and shredded over time if you have your diet right, just that it’s a less direct path.
Is it detrimental if I don’t hit the Fat macro on non-training days? I need to find some better ways to get high fat while having 0 carbs.
Minced beef, eggs, coconut oil, olive oil and, probably most important of all, fish oil.
chicken thighs, lamb, almonds, pork ribs, speck, flaxseed oil, safflower oil, full fat mayonnaise, steak with fat on, haggis, strawberries and cream (whipped)…
Can be yes, hormonally, specifically testosterone. Practical tip: Use your dick as a barometer; if it’s limper than usual then out the fat back in.
If one were to hypothetically consume much alcohol and then eat an entire pizza (easily 2000 calories) is it “better” to?:
a) fast a full 24hrs and build a deficit
b) take 2000 calories out of the remainder of the week, a bit each day
c) do (a) and (b) plus some cardio
d) CBF and do nothing
“d” if cutting unless on a time constraint, in which case “c”.
thx again
Andy,
I have just looked into the nutritional content of Japanese Udon Noodles (pre-cooked, vacuum packed) and after a quick google search am wondering why this food isn’t mentioned more in body re-composition/fitness circles as it appears to have great nutritional values? (is it simply a case of being not that well known, or some other nutrition reason?).
Also, does the simplified macro counting rules for rice/pasta (140g = 100 carbs ±) apply to PRE-COOKED udon noodles? (that is, those noodles that just need to be heated through to eat)
Ha, Martin mate, -you’ve just told me you’re looking at the nutritional value of Udon noodles so why are you asking me? Feel free to make your own simplified rule up if you’re going to eat them regularly buddy. What are they by the way?
Values per 200 grams for the pre-cooked noodles I can get are: 1.5g Fat, 6g Protein, 69g CHO.
Thanks buddy. I’ll leave you now with the task of figuring out how to simplify 69g of carbs per 100g weight.
Hi Andy,
As far as calorie deficit’s go, is the age-old adage of “3500 cals in a lb of body fat” a good guide to go by? So to lose 1lb of fat per week, have a 3500 cal deficit over the week. Or if you wanted to lose a Kg per week, then 7700 calories. Does that sound right?
Regards
In theory yes, but in practice it doesn’t work like that. When shifting things up and down involuntary changes in NEAT, hormonal/metabolic changes, mean the maths doesn’t work out in practice.
Thanks again.
No problem.
Andy,
Just wondering what your take on training to failure is while cutting with a standard EOD split routine-should you keep going until you hit concentric failure in each exercise, or would you recommend stopping when you aren’t sure you can get another rep?
Thanks,
-Bender
I’d recommend stopping when you can’t get another full rep with good form.
Hey Andy!
Been having a long diet break now, about 3 1/2 weeks. Weight is the same but a couple cm up on the bellybutton. I have been struggling on what to do, cut, recomp etc. Finally landed on a recomp using 5×5. I guess I will start adding some carbs to the cutting macros you gave me? My abs arent showing so thats why I was hesistant, but I guess I cant cut anymore without having more muscles, agree?
Another question, I showed a friend my macros, and he was surprised on how low they were and asked if I used a activity multiplier. Is the simplyfied counting rules a “hidden” activity multiplier? Since there is stuff I dont count it means I get more calories, but that doesnt matter since the initial macros set up are a bit low.
Hope to pack on some mass the next months, wont be as lean as your other clients, but I have comed to realize I need more muscles to cut. Sounds good?
Gratulations on expanding, hope you get more clients and success – you deserve it!
Hey buddy.
1. After your diet break return to your previous cutting macros until that fat is back to the level it was. May take a week or two max. Then you can switch to a recomp. Just gradually increase carbs/fats till you find a balance. -Keep tracking.
2. “Agree?” -this is subjective.
3. If you want to explain to your friend then have a reread of the macros e-mail. The “a bit low” thing has been explained quite thoroughly.
Thanks!
Thanks! I really appreciate the time you are taking to answer, I`ll try and be better at not overthinking and just do what you`ve already told me:). You are very helpfull to everybody, I hope you take a vacation now and then!
Cheers!
Rarely.
Hi Andy,
I usually workout at 2pm but my largest meal is at 8-9pm about 200c 100p (my daily macros on training day is 370c 150p). Is that fine?
The principle of having a slightly larger meal later in the day rather than straight after the workout (40/60) is fine if you prefer that.
Hey Andy!
My circumstances feel a bit unique after reading basically every article by you and Martin I could find. I’m in the process of leaning out and trying to figure my macros… Here’s the issue… I lift 3 times a week, compound movements and all that, but 5 times I week I go rock climbing for 3+ hours at a time (its my passion). So I look at climbing like training days and I end up only doing Rest Macros 1-2 days a week and feel like that will hinder my progress.
Do I treat lifting only (days not coupled with climbing) as rest days? Do I climb on rest macros? Seeking a bit of clarification on ideas
Your guidance is wildly appreciated and I look forward to hearing from you!
Just add more carbs overall into things. I wouldn’t micro manage. Plenty of people have a hobby like yours. Calorie balance over the week is key.
Is it normal during a cut to have only the first workout of the week good and the rest shitty? Or are other factors affecting the workout herE?
Probably other factors. If this is your first week then just be patient.
Hi Andy — I hurt my lower back yesterday, so I will probably have to lay off the lower body exercises for a bit (not sure for how long; I just know it hurts pretty badly right now). However, I can still do upper body exercises such as bench and chin-ups.
If on a training day I only work those smaller upper-body muscles (or later, if I work the lower body muscles VERY LIGHT to try to ease back into it), should I adjust down my training day macros to reflect the fact that I am not getting as much muscular stimulation?
Thanks!!
Sorry to hear that Rich. You could, but you may need the calories for recovery. I wouldn’t bother to adjust anything at the moment.
Thanks for the quick reply, Andy. I will keep everything as is for now…
I’m just curious – when you say you haven’t had anyone lose “significant” strength on the protocols you outline, could you be a bit more specific? The statement implies that some minor strength loss is to be expected due to the reduction in calories, but I’m curious what kind of margin is considered acceptable? I saw that you specifically addressed the bench, but what about, say, the squat or deadlift?
There are mechanical disadvantages to being very lean with the barbell movements thus it can be natural for some of these lifts to drop slightly. I haven’t put an exact figure on this, perhaps a coach with many more years of experience like Rippetoe or someone like that has. Might be worth searching around for it.
Hi Andy,
Do you weigh the macros raw or after cooking? As the food volume seems like a very large amount for what I need to consume.
Macros cannot be weighed. Food can, and it’s macro content per 100g will change depending whether cooked or not due to water loss.
Ah yes I understand. I’m on your waiting list for a consultation so I’m just trying to get the food balance sorted while I’m waiting. I did find some info on your site about simplified rules ’140g raw rice/pasta = 100g carbs’ So even tho after it has cooked and will weigh more than this am I right In thinking not to worry and just eat it?
Right, the carbs come from the food itself — after you cook rice the extra weight comes from the water. Similarly, when you cook meat it will weigh less due to losing water weight while cooking.
Yes, weigh the quantity before cooking.
re: #20 Water
Any thoughts on timing water with food? I sometimes read that you should avoid having water with a meal since it can dilute stomach acids and interfere with digestion.
Also any comments on the ‘if you’re hungry during the fasting window then drink a big glass of cold water’ tip?
p.s. the Hodge twins video on drinking water during a fast was pretty hilarious … “Man, if you ain’t drinking no water you gonna pass out and DIE IN YO SLEEP! Drink yo water, man.”
Drink water with your meals. Slap the person that told you that and slap yourself for asking.
Andy,
I’ve recently started buying frozen chicken fillets as its cheaper than fresh, and I’ve noticed it’s 2% fat which adds up on a training day (about 20g). Do you have a generic assumption of fat for any lean meat, I.e. like the 20% protein assumption, if so could I assume I’m pretty much getting my daily fat allowance from all the meat and rice on tdays? Not something I’ve put much thought to in the past as fresh chicken never came in a packet with info, probably a good time to nip it in the bud to avoid future stressing!
Thanks alot mate,
Liam
I don’t.
Do you just assume lean meat to be fat free then, or go off the packet?
Keep in the spirit of the simplified rules — pick one way and stick with it.
I’ll mail you Liam. Should be written in the rules. Not a simple answer.
Hey Andy, thanks for everything first off.
Just a quick question that I couldn’t find an answer to anywhere else:
Would sugar-free candy mistakenly break my fast? These say that they are sweetened with splenda and have 4 carbs, but contain 0 net carbs.
I have a sweet tooth and was curious. Thanks
Dunno, you tell me.
Andy,
Changed things up with my workout yesterday so I could try and get a feel for a routine while I’m vacationing on the beach. Did stadium stairs, 40 yard sprints, some band work, and pushups….needless to say my legs and arms are completely shot from the workout change.
Leaving for vacation this Thursday evening.
Cheers
Hi Andy, I discovered your website a couple days ago and I am diggin’ and diggin’ through it, can’t stop reading
I am very interested in IF (recomp), I have tried it out for a couple of weeks, but without counting anything, just getting used to long fast period (16/8 hours), still feeling hungry during fast but it’s getting better
As a woman I am interested in female success stories, but success body transormations are dominatad by men, so I am afraid that recomp system “-20%/+20%” won’t work on women as well as on men. Isn’t it to much food on a workout day? I am familiar with weightlifting and have some history in dieting but still have a stubborn fat on my belly and kidneys,and thigs and have doubts that eating so much will help me
I am 165cm/65kg, my zero calorie intake is ~1750 so I’ve calculated Rest Day 1440 cal PFC 140/80/40 and Workout Day 2030 cal PFC 140/40/280 following the rule of cutting in half fat intake on rest day but the amout of carb intake then is huge for me (I ate max 150g of carbs ed).. Should/can I change something in calculating my macros? Could you help me a bit?
I don’t assist people with their macros in the comments Yosia. I forgive you if you missed the bolded red writing on that in the macros post.
I don’t know why you’d think that a +20/-20 wouldn’t work for women if you have calculated things right. It will.
“I forgive you if you missed the bolded red writing on that in the macros post.”
.
The red bolded letters must have blinded me, that’s why I missed it, thank you and sorry
BUT I have just read that for 80% of people you recommend Cut first instead of Body-Recomp so I think I will recalculate my macros.
“Unless you’re very light-framed and/or weak.”
Your BMR is more like 1500 calories so recomp calories would be more like 1200 / 1800. Have a look at this: https://docs.google.com/spreadsheet/ccc?key=0Am054ZWv-_BcdFRLbktxcGZjdXhmdVBPRlA1SDk3RkE&hl=en_US
Thank you, yes my BMR is around 1450, but bmr * activity multipier for me is around 1750 so final macros should be calculated form 1750.
Hey Andy,
Loving the program so far. I’m stronger and visibly leaner in just over two weeks time. This is possibly a stupid question, but when using a mixed grip on the dead lift, is it wise to alternate which hand is supinated? If so, how often?
Thanks!
It makes sense to do that to me.
Hi Andy,
Wow I can’t believe you are responding to posts personally, it’s so great to read other people’s questions with your answers.
I have been thoroughly through your website as well as the leangains website and I’m wondering if LG is right for me. I am female and fairly tall and thin. I have only a little excess fat but it is all located on my stomach. I know you can’t spot reduce, but I’m wondering if LG diet/training will get rid of it. I have tried lots of different “diets” with no success and after reading everything you and Martin have to say about fad diets I can see why. Any advice/opinion you have to offer would be great.
What makes you think it wouldn’t work Sarah?
Ok, very good point! I guess I just feel like my body has a death grip on this last little bit of fat. I’m hoping that 3 training sessions/week and 16/8 fast/feed will be what finally does it. I’m not counting macros so far (only 4 days in) but I’m following the general guideline high carb/low fat on workout days and high fat/low carb on rest days.
Hi Andy,
I’m a tall, skinny-fat guy (24yo, 6ft4, 198lbs, ~20% bf) and I’m implementing a drastic lifestyle change. My goal is primarily to have <10% body fat by the end of the year, and secondarily to gain muscle. I'm not expecting a Greek god physique in six months, but my belly and love handles have absolutely got to go before I start bulking. I'm hoping to catch some newbie gains while cutting, though.
I started following Leangains on Saturday (starting with a +20/-20 body recomp, which I'll maybe adjust downward when I see the weekly fat loss), and I'm hoping to have a somewhat lean body in three months or so. My training program is Starting Strength (Mon, Wed, Fri), but apparently SS is only good for bulking. I had some success with SS a couple of years ago – my weights went up as long as I ate like a maniac, but my stomach grew at a disproportionate pace too. If I keep at SS with this nutrition, I'm expecting to stall a lot earlier than when I last did it.
What kind of program would you recommend for a skinny-fat beginner who's cutting or recomping? Is it a bad idea to keep doing SS, knowing that I can't go very far with a rest day calorie deficit?
If you’re completely new then SS is fine.
Thanks for the answer.
Yes, I’m completely new. (I lost all my newbie gains from two years ago) What about when I start stalling on SS? I dont think I can follow Rippetoe’s “drink more milk!” advice when I’m trying to get lean. Do I just keep chipping at the plateaus with the same 3×5 sets, striving for very slow strength gains? If that’s the answer, I have no problem doing it – I have time, after all. I’m just wondering whether it’s the most productive way to train.
If you start stalling on the standard SS, which generally you will do at some point while cutting, then switch to RPT rep patterning.
Thanks a bunch for the answer!
No worries Lasse.
Andy,
Whats your opinion on belts? I hear lots of for and against, would love to know your thoughts..
Newbies? No.
Others? There are arguments for and against.
Hey Andy,
I’m about to start my journey with IF and the leangains method you are talking about. But I just wanted to know what should i do in terms of eating out on a restaurant etc? Should i fast longer and save the calories? Or what do you tend to do in situation like this?
Depends really. You can try and eyeball things, or if it’s an occasional thing you could just enjoy the meal and forget about it.
Martin posted an article on this sort of thing:
http://www.leangains.com/2010/11/cheat-day-strategies-for-hedonist.html
Hi Andy,
I’m thin, I’m lean.
My abs are almost nonexistant. I can barely see the top abs, and no lower abs. Yes, I’m lean. I can go leaner, but it wouldn’t change a thing.
Everyone is telling me the same thing: “You’ve already lost the fat, but if you have nothing to show below, then it’s pointless”.
So… Should I start working on my abs? Let’s get something straight: I can’t squat due to chronic patellar deviation (for the lack of a better word, it completely rapes my kneecap). So… I get abs from Deadlifting, but that alone won’t cu the job. At least I see a difference after 7 weeks. Since I’ve cut, I haven’t really gained strength. I did maintain though. I’m lifting the same as before, but I can’t lift more than that (I can, but it would be 1max rep, and I’d be exhausted after).
Someone suggested me to start doing “leg lifts” (from rest to perpendicular to torso, completely extended legs for maximum effort) while hanging from the bar to work out the abs. I’ve tried it, and it seems like a good way to work it. Any advice on this matter? I’m not in a hurry, and I do know that different people have a different abdominal structure. But right now, whether my “structure” has a tendency to hide my lower abs or not, the truth of the matter is that I barely have them. Soooo… I need to learn to type less and be more straightforward with my questions.
Also: going to start doing pullups along with chinups. Pullups feel MUCH harder. Ridiculously hard. And I feel my lats much more when I do them. Sure, I barely work the biceps, but I’ll split the exercises. I’m gonna start swimming as well on workout days. Not sure if I should split the routine if I do that, but I’ll see how tired I feel on rest days, and if it’s worth doing it 3 times a week, or just 1-2.
Thanks in advance for the patience.
Sounds like you need to focus on strength goals for a while, build a decent base, then cut.
Can i run on empty stomach on the training and no training days?
Yes.
Hi Andy,
Would Lyle McDonald’s Generic Bulking Routine be suitable? I’ve been using it for a while now on a three day per week basis and I’ve had good results.
Cheers,
Antony
Suitable for what?
Dear Andy,
I’m a big fan and I’m using this methodology for about 4 months with very satisfying results
Discovering your blog was one of the best things that happened in my live! Really! I’m getting leaner and achieving results that I think I would never achieve…
I’ve got a doubt, if you can please give me an advice… I’m going on a 20 day’s trip across Europe (Interrail – on the next Friday), I’m currently on a cut phase with good results after some adjustments on my daily calories (+10% / -25%) and on daily macros. I’m expecting to walk a lot on my trip and I wont be able to go to gym (I’ll try some push-ups at the end of the days).. My doubt… What adjustments should I do to my diet plan? Do you think It’s better to maintain my actual macros?
I think I might need to slightly increase my Carb consumption at least on the rest days (now it’s aprox. 60g) and I think that would be too low for walking all day… Could you give me your opinion? What is the best approach? I would love to diminished the impacts of my travel…
Cheers
Pedro (from Portugal)
Pedro you’re going to be traveling across Europe for 20 days. I presume you’re going to be wanting to party and access to all the right foods will be limited. Keep your protein high, eat to your hunger, if you binge eat one day then just have a big dinner the next day. All will be fine.
Thank you Andy
Dear Andy,
your blog is great and it helped me very well to get information and calculate caloric needs and macros.
But I have a question concerning the distribution of caloric intake throughout the week.
My BMR is about 1900kcal per day (female, 169cm, 57kg).
I want to cut, so I calculated 3 times/week 2100kcal on Training days and 5 times/week 1300kcal on rest days.
But: It would be most convenient for me to keep it like this:
- 2000 kcal on weekends (no training),
- 1600kcal on training days -> high carb, low fat (Mo, We, Fr) and
- 1300kcal on rest days -> higher fat, lower carb (Tue, Thur).
The caloric intake would be about the same and I could enjoy my weekends – when i usually do not stay at home – without “counting”.
Do you think it would be ok to get the surplus on non-training days or will it ruin the diet?
(I know it`s not the best solution, but will it still work?)
Best Regards and thanks in advance,
Monika
Hi Monica.
The point of the deficit on the rest days is that it’s where you burn the fat. Do the math for the week like you have it above and see how many calories you’ll come under total. -Then you’ll have your answer.
Thank You!
Hello Andy, Would I have have to choose a training time where its 1 hour prior to breaking my fast? For example if I trained at 12pm but broke my fast a few hours later lets say at 5pm would this hinder gains or cause muscle loss and put me in some sort of catabolic state? As of now I would train at a certain time and end right when I hit my 16-18 hours of fasting but was wondering if I could train earlier in the day and break my fast later. Thanks
No that would be fine. See here.
Thank you so much I appreciate it!
Andy,
Things are going good my friend. The diet is going well, and I feel like I am getting a little bit leaner, no insane results yet but gradulay looking leaner.
I am not sure when our next week of direct client emails begins???
Also on training, I know your philosiphy is 3 day spilt, one hour or less per workout. What if I just really enjoy training and like to push it for an hour and a half per workout? Is that okay, or should I just stick with the hour?
thanks
After the hour there is diminishing returns.
Don’t be lazy, admit it, you’re on your iPhone and can’t be bothered to search through the mails and are asking me for the schedule. Do it yourself when you get home.
Hello once again, Andy.
You gotta find a webdesigner, man. This long list of comments is nuts, ahah.
Well, I’ve started leangains 4 and half weeks ago, If I’m not mistaken. I’ve gone from 72.5kg down to 67.0 kg. I still can’t see any decent definition on my upper abs, let alone my lower ones. Though I’m not worried about the weight itself, but more concerned about the look. I haven’t changed anything about the diet. I probably don’t consume as much meat as stated in the guide due to financial issues, but I try to ingest 500g of meat a day + a few other protein sources like cottage cheese and milk. It’s not enough, I know, but it’s already hard as is to have everyone around me judge the half a kilo of meat I eat on a single meal, let alone munch down 750~800g.
That’s absurd to them. And to be honest, I still believe there must be some alternative along the line; since this sort of diet sounds way too modern to me; half a kilo of meat per day is more than any ordinary man has eaten throughout the millennia. I’m quite sure one can get some proper definition and muscle gain with a smaller consumption, but then again I know jack shit about this.
So I have two tiny questions: 3 weeks a day, 3 main exercises. I’m honestly just doing that. Is that really what everyone does? Doesn’t the majority of people who do leangains actually do at least 1 other exercise on each training day? I still feel like I’m not doing enough. Sure, I exhaust a few given muscles on deadlifting day, for example. But is that it? Deadlifting, move on to rest day? Shouldn’t I do just 1 more exercise per training day, just to keep the blood flowing or some other layman’s crap like that?
Second question: I ran the IF calculator, and the body fat calculator is nuts. I honestly, for the life of me, have no clue what my BF% is. From calculators alone, it’s between 12% and 17%. That’s a huge difference. I need to know if I should be cutting, or doing body recomp. I have absolutely no idea. Without measuring the waist, the calculator assumed I was at 12% (25yr old, 1,79m, 67kg). When I typed down 84cm for the waist, it popped to 17%.
Bananas, I say.
I’m in the dark on this.
Hi Joao, yes it can be shocking as to how little muscle mass you actually have when dieting down.
1. “3 weeks a day, 3 main exercises. I’m honestly just doing that. Is that really what everyone does?”
If you can do the big three on one day, then you should do that. Read the “progressing from” article for more information.
2. I don’t use “the IF calculator”. For your questions on whether you should cut, bulk or recomp then please see this article.
Hi Andy, what is your or your clients experiences with trouble getting to sleep or full on insomnia on a low or very low carb day? I tends to keep me awake until the early hours sometimes even though caffeine has been stopped around 12 noon. Any tips to get round this apart from increasing carbs a bit? Cheers as always.
Presuming stress and nothing else psychological is the cause, could possibly be the placement of a large meal too close to bedtime. Try shifting things earlier first.
Have you had any sleeping issues on low carb days though Andy? Cheers, Orinn
Not me personally, but everyone is different. A lot of people forget that and merely copy something instead of listening to their body and seeing what is best for them. Training is a good example where everyone rushes to the split routine because it’s supposed to be advanced (and advanced means “cool and better”), when actually a full body routine like the big 3 would be better for them.
Original setup gives example of trainning on Monday Wednesday and Friday which gives you 3 days of trainning and 4 of rest.I did it but found that I progress quicker with one day trainning and then 2 straight days off(Monday train,Tuesday and Wednesday off,Thursday train and so on).My question would be is it fine to go like this even you dont get always 3 days of trainning in a week(it varies because of 2 straight days off,one week its 3 days of trainning other 2)?I am asking this mainyl because I see progress quicker after taking two straight days rest but sample is different.
Thanks for answering
Yes this would be fine. You’ll need to adjust your macros accordingly to maintain the weekly energy balance. I know you’re going to ask me to spell out what that means if I don’t say: Increase the intake on the training day and/or decrease the deficits on the rest days.
Hey,
Andy do you believe that grains are not healthy for human body?Recently read about it more and was surprised.If believe what is written then it means no stuff like rice.What is your opinion on it?If you read and would agree what substitute for grains then as main carb source on trainning days?
Rice is more or less neutral. Check out this post:
http://www.marksdailyapple.com/the-asian-paradox-how-can-asians-eat-so-much-rice-and-not-gain-weight/
Complete, over-hyped bullshit. This topic has been covered extensively in Alan Aragon’s Research Review. I’ll give you an excerpt and then you can either take my word for it, buy his monthly magazine (includes all the back issues) or rule out a large part number of foods for what is most likely no reason.
On the topic of Paleo, we know that grains as a group have gotten a bad rap, but it’s often a case of throwing the baby out with the bathwater. It’s gluten, not grains per se, that’s the potential offender. The prevalence of celiac disease (a gluten-dependent autoimmune disorder) affects an estimated 0.3-1.2% of the population.2 This wide range exists mainly because diagnosis is so convoluted & difficult. However, non-celiac gluten sensitivity (gluten intolerance symptoms minus the classic biomarkers of celiac disease) and wheat allergy may be flying under the radar, affecting more people than previously thought. To quote a review by Bizzaro et al:2
“More recently, however, progress has been made toward the hypothesis that a form of gluten intolerance exists that’s different from celiac disease, defined as non-celiac gluten intolerance or gluten sensitivity (GS), and it is estimated that for every person who has CD, there are at least six or seven people who have GS. Therefore, wheat allergy, CD, and GS combined together may affect about 10% of the general population.”
Given the above concern, the Paleo crowd decided to kip up to a broad brush and paint all grains as evil & unfit for human consumption. This is a careless mistake, since not all grains contain gluten. In fact, there’s quite a range of gluten-free grains to choose from. Here’s a handy-dandy chart for the small segment of the population it might concern:
-I’ll leave it there, but Rice, Buckwheat, Corn and Oats do not contain gluten.
I’m 49 5’11″ 180lbs
How many calories should i have?one tool on-line says 1887 another says 2700 big difference,which one is right?
Gary you’ve probably confused BMR and a TDEE estimation. The latter takes into account an activity multiplier.
So were do I find this?
This seems to be a popuplar calculator: http://www.1percentedge.com/ifcalc/
Andy,
I have read the alcohol guide, but am still having a little bit of confusion.
This past Tuesday, which was a rest day. I had 2 glasses of red wine with my steak at dinner. Carbs were extremely low that day already since it was a rest day, I ate about the normal amount of fat that you prescribed for rest days, maybe a tad bit less. Did I still store all the fat that I had eaten that day since I had the glasses of wine with dinner?
I know you get this a lot and it’s been covered.. Just still having trouble making sense of the alcohol guide.
Probably not, as you will still come under maintenance calories for the day. However you won’t have burned those two glasses of wine’s worth of fat.
First time I´m goona drink now during the cut. Its going to be on a training day. Thats what you recommend right?
So my macros are 180c 180p 25f. Lets say I eat 100c, 20f and 100p PostWorkout. Then eat 80p 20c before I hit the pre-party. Should I use beer or wine to complete the macros? If I eat around 20g of fat on that day is that okay?
Do I understand it correctly?
Everythiung I have to say on this subject is covered in this post extensively.
All right, sorry. I did not read that post good enough, at all. No pizza today I guess, only carbs and protein. And I´ll leave some carbs for a beer or two.
Cheers
“- Beer on a Training day: You can use some of the carbs from the beer to replenish glycogen stores. So you can replace some of your rice for the beer carbs, but you will store all of your consumed fat on this day. So if you do it, keep the fat very low (even lower than normal) on this day.”
great site mate, definately going to give the diet a try! one question though, with such big meal quantities post workout, is it ok to eat carbs and fats together? or at any other meal time aswell?
I hear you are meant to limit one or the other within meals to less than 10 grams to make sure there is no fat gain.
thanks again
Yes it’s fine. I’ve answered this question in quite a lot of detail elsewhere explaining. -Can’t remember where. Trust me, what you read was bs.
oh really, i will have a look over the site again, couldnt find that info on fats/carbs together! thanks for clearing it up, makes eating 1800 calories post workout a bit easier! thanks
No worries Gavin, it was probably lost somewhere deep within the comments. There’s quite a few now.
What is it about ab crunches that makes abdomens burn ?
and why people are addicated to feeling the burn rather than focusing increasing their deadlift and squat numbers.
i do feel the core after a heavy set, but i never get this burn feeling, but people never listen and think that because they abs hurt during crunches, then they must be doing something good.
Eccentric contraction.
Correct.
Andy,
Right now my workout routine is the following:
Monday
Deads and Chinups
Wed
Bench and incline DB Press
Friday
Squats
I usually lift until i hit a max weight at 3-5 reps. I’m not as sore as I was the first two weeks of my Body Recomp session (starting week 4 tomorrow). What do you feel about me switching to a starting strength routine? Any thoughts on Stronglift 5×5?
If you can handle starting strength then do it.
Cool. Will do.
Stronglifts worked for me before and I’ve just started a second run on the program. Make sure you start light, take at least 20% of your top weights to account for the extra volume and required recovery time. Also follow the deload plan as specified. I made the mistake of assuming I was ready to switch to the Madcow program when I could have really kept going on the 5×5 plan if I’d corrected my diet and taken a deload. Leave your ego at the door or you’ll regret it later.
Hello, Andy!
Rarely I skip workouts. Assume I skipped monday workout. Because I use RPT split and I don’t want to shift my training schedule, I go to the gym on tuesday. And then on wednesday and friday. What should I do with my nutrition plan? Should I eat on monday restday macros, and on tuesday and wednesday training day macros?
Better to do Tues, Thurs, Sat, if possible, or just skip that session all together.
Andy,
Which do you recommend? Chin ups (palms facing towards the body) or pull ups (palms facing away)? They each work different parts of the arms and I wonder if you recommend one over the other.
Chin-ups as they allow a fuller range and thus overall muscle fibre activation is similar. If you have elbow issues then parallel grip or rings/towels.
Hey there Andy-
I was wondering about your thoughts on appetite suppressants? Dont really have a need for them, but just curious on where you stand..
Oh and by the way, im loving this diet break! Only a couple of days in and im feeling much better. Thanks again for the advice
Welcome.
Hasn’t been an issue yet.
Hey Andy,
WOW, just found this site today. Treasure trove of info.
So, question: Can I follow your Leangains-based diet plan, following Crossfit Football programming? My goals are to get BIG and to stay in great cardiovascular shape, and even improve. I like the short metcon/cardio component that CrossFit Football integrates with their heavy barbell strength lifts. I’ve recently lost 25 pounds doing regular mainsite Crossfit + IF, the Ori Hofmekler way.
Pertinent stuff: I’m a firefighter, so cardio has to be involved in some way. Doesn’t have to be tons either. I read somewhere that you don’t have folks doing that much cardio— I hope there’s a way to still pack on the muscle while still getting enough cardio?
Thank you!!!
Dan
The two aren’t mutually exclusive. If you have a look at the results page you’ll see a triathlete, a runner and a couple of fighters that obviously do cardio. Check this out though.
Why is it so hard to break the habit of overtraining…???
I train 3 days a week (Big 3 routine), and run 4 days a week (4-6- miles), I run a daily 750 calorie deficit, I dont eat back any exercise calories, normally. I know that this is probably bad for my BF loss goals. I seem to have plateaued a bit in the last few weeks. I know that I am probably over taxing my body, although I feel great doing it and I enjoy the exercise. And I often feel guilty if I dont run. But sometimes I just need the rest, especially since starting the Big 3 routine. Do I have a complex or something??? Am I driving my metabolism into the ground, by doing this. Im trying to break this habit, and maybe cut out a few days of running, for a walk, or rest. Thinking also of just training 3 days, no cardio, and seeing what happens…
I’am cutting, currently 188 lbs, 23% BF, 5’11”. Have dropped 58 lbs to date. Goal is 15-18% BF, then will worry about bulking.
I call if Fatman Fear… I dont ever want to be where I was before so I do as much as I can to prevent that, hopefully it will get better…. I mean I have read acrticles here, on Lyles site, Reddit, everywhere, y cant I follow it…
Just looking for some direction…
Thanks again, and again, and again….
Scotty
If it’s a true 750kCal deficit daily average off your TDEE then you’re probably fine few months without needing a diet break, as people can go with much larger deficits. I simply suspect though that it’s a much higher deficit you’re running as you’re underestimating the TDEE. And yes, that will cause all sorts of hormonal changes.
Ya, I usually use the “moderately active” multiplier, which on average, using most TDEE calculators put my TDEE at between 2750 and 2900 or so, and I set my MFP to 2000 calories, so it does look like i run lower than a 750 calorie deficit. I don’t record or eat my exercise calories back so its probably more like a 1000 calorie deficit…. Looks like either just cutting down the amount of exercise, or upping calories to better reflect a 500-750 deficit, IS the way to go! As this would less taxing on my system, and as a result, help with the Fat loss, etc.
I have always been a Fat guy (until i woke up, and stopped it), so its hard for me to wrap my head around eating more… But thanks for opening my eyes Andy, I really appreciate your quick response and very helpful advice!
Hello again Andy!
I’ve been doing the IF routine with the big 3 and found a way to adapt my training to a domestic system of sorts (since I bought a barbell, and got 52kgs of weights now… which are incredibly low, but I’m incredibly weak as well, so don’t mock me just yet… I can’t even bench press that, not once (and I can do ~60 proper form pushups with my feet on a chair).
Here’s the thing: I feel tired after the workout, but not enough. I don’t feel like I’ve made much of an effort, and although I’ve felt sore for the first week, that feeling has faded now. That is ticking me off a bit. I’m not a masochist but I don’t feel like I’m doing a thing.
How is each workout supposed to last for around 1hour if it takes me around 15-20 minutes to do 2-3 sets with 5minute breaks between sets? I warm up a lil’ bit, but for the most part, it doesn’t take more than 5 minutes.
What am I missing here?
Should I be doing more exercises besides the big 3? Martin never seemed to specify that either.
And a couple of things regarding diet (which I’ve never seen properly explained by Martin either):
1- Dude A eats 150g of protein per day and deadlifts 100kg. Why should Dude B eat the same even if their lean mass is the same? I’m having a hard time munching down half a kilo of meat everyday. I’m always afraid that it’s going to fatten me up (even with low carbs on rest days, meat always has some fat).
2- How obssessive-compulsive should one be about fat? In my country we don’t really call it “fat” (and it seems like a very vague term), but instead we go with Lipids (which is a more general term, so it’s even worse, ahah). We tend to put olive oil on 70% of the things we eat. I assume that’s a big no-no, even if olive oil is a “healthy fat”.
Thanks for your time, Andy!
I’m spreading the word about your site, by the way. Too bad people are crazy skeptical about fasting >_<
You’re confusing the feeling of being tired with progressing. If I were to tell you to sprint up a hill you would be tired. Focus on progressing in weight.
1. Don’t understand the question.
2. Don’t be obsessive compulsive about anything.
Thank you for the answer (I didn’t seem to get a warning on my e-mail until now).
1- Protein consumption is related to one’s lean mass. But a person with the same lean mass as another might lift more than the other. Is there a relation to how much one can lift and how much one should eat? I’ve reduced my protein intake from around 500g of meat per day, to around 300-350g (and try to complement with a few other things, like milk and cottage cheese, maybe amassing to around 90~100g of protein per day from all the food).
I did that, and I’m not sure how it will affect me. I wonder if it will just slow down the muscle gain (and I’ll be able to achieve the same results in a longer time period), or if it will completely stagnate me.
2- True.
But I look at my little love handles everyday (they’re pretty tiny and stubborn), and I wonder if they’re here because I should be eating even less, or because I’m not paying enough attention to the fat intake. Maybe it’s too much meat? No clue. that’s one of the reasons I reduced the amount of meat I’m eating. I’m afraid it has too much fat in it.
By the way, where can I upload a picture of my torso to you to make it clear where I’ve been standing in the past few years? I have absolutely no idea if I have 20% body fat, or 15% or even 10%. After 2 weeks, I haven’t changed much. I hope to see some results 10 weeks from now.
1. The protein intake suggestions are on this post. The current clinical research only supports lean body mass as the guide to intake as far as I know. Your intake of 100g looks low unless you’re very small.
2. Here‘s a good guide to gauging bodydy-fat percentage by eye.
Hey Andy. With IF will your cardio ability increase with just eating healthier and losing weight and what not even know you’re not doing cardio based workouts? Thanks
Not carrying around a 10lb load everyday will make your ability to move easier.
Andy,
Any tips on fulfilling carb macros that aren’t as filling as rice? I’m really having problems eating all the carbs included in my macros (about 440g of rice).
Yes see the macros mail I sent for tips on exactly that. (Specialist Macros FAQ section)
Hey man
I simplyfied rule question:
I recently started to make PWO pancakes. The oatmeal and wholewheat is new to my diet, should I count the protein it has. I dont know, I havent counted protein in rice or bread, but I havent eaten much of that either. Protein has comed from fish, meat, legumes and milkproducts(including whey/casein).
Its hard to know if I am consistent with what I have been doing or not. I think I should count it, what do you think?
Update coming at the end of the week, hope you dont get mad, kind of stalled, the vacation was damagecontrol and numbers are pretty much the same as last time. We´ll see what you say on friday
Cheers
Hmmm. Well you can do, or you can ignore. As long as it’s consistent. However if you’d like a rule, let’s say if it’s 10-20g per 100g of carbs then count it as 10g of protein. -Something like that. The point is, make it simple for yourself.
Hey Andy
Very cool page and it is nice to see the LG knowhow somewhere more organized presented!
AWESOME.
I doing currently this setup with LG. And I would like to know what you think about it?
And what are your thoughts on HIT.
Monday (Upperbody – Pull):
Chinup – RPT
accs: YatesRow, Curls
Wednesday (Lowerbody)
A Week:
Deadlift – RPT
accs: Legpress, Calf
B Week:
Squat- RPT
accs: Back Extension, Schrug
Monday (Upperbody – Push):
Incline Bench – RPT
accs: Dipps, Lateral Raise
The Idea is that every bodypart gets only trained every 7days ( if we ignore the overlapping muscle which work in active insufficiency).
I am Training the Main Lifts RPT & Hit Style. So allways to failure. And with restpause,
So for example:
Bench:
Set 1: max Reps to failure (Goal is 8)
8-12sec Pause ( and drop weight by 10%)
Set 2: max Reps to failure
8-12sec Pause ( and drop weight by 10%)
3. max Reps to failure
Why am I doing so short rest pauses between sets. Because my only goal is to apply a deep fatique to the muscle not volume. And this adjusted verion of RPT lets me do this.
Somewehre Martin B. mentioned that the science shows that longer rest between sets results in more strenght gains. But I could never find any studies regarding. this. Do you know what he was talking about?
Something else that confused me… Martin mention in his minimalist post that he had the biggest gains with is Hardcore 3days/week workout and then rest for 8-10 days.
Which proves to me that its al about Intensity not about volume.
Still he is now working out more often… and other people seem to follow that. But why?
Since his first minimalist Protocoll seems to be the best in terms of timeinvestment and return…
Okay these where allot of thoughts….
and opinions…. I would be very curios what you and other LG follower think about all this…
Keep up the great work andy!
you ROCK!!!
Dude you already know what I think is a good workout, right?
3 days a week hard and heavy.
Martin has a 600+lb deadlift, 400+lb squat. His current training thus has little relevance to 99.99% of us.
thx for the hammer on the head man
started to overthink things… hehe…
Hi Andy,
Great stuff you have written here, thanks for breaking it down in a thorough and….friendly manner, lol. I’m a nutrition and lifestyle coach myself, have recently started prescribing LG macros/cycling to a client but w/o the fast, I mean I typically suggest to clients to stop eating after 8pm just for the sake of digestion, who knows if he’s listening, but that being said there’s probably somewhat of an 8-10 hour fast happening already with out being conscious of it….my question to you is if you think LG’s could be just as effective with out the 14-16 hour fast? Thanks!
Overall macro intake trumps the 16 hour fast benefits. Get the former right as a priority.
Hey Andy,
Perhaps you can give me some advice. I’ve been doing The Big 3 Routine w/ a current setup looking like this…
M: Squats + Bench (RPT Style)
W: Deadlift + Bench (RPT Stye)
F: Same as Monday
I changed it to this setup recently, as I thought my legs weren’t recovering enough from squats MWF, so I made them just M&F; but doing squats less often in order to provide more time to recover hasn’t seemed to do anything.
I hit a stall on squats at 220 a little over a month ago, deloaded, built back up to 210, but wasn’t able to break 210, and decided to deload to 200 again today.
My bench was always weak before I started doing RPT, and my squat had consistently gone up; currently my bench is at 130. My bench and deadlift keep going higher, with both of them being PRs either in reps, or in weight every time I go, but my squat has failed to go up.
Any suggestions? Thank you!
Are you cutting?
Hey Andy,
over the last few nights i have had real trouble sleeping, i have gone from 7-8 hours down to 1-2 broken hours, and it seems the more i think i have to get to sleep the worse it is!! Just wondering if you have any tips or any other clients experienced this??
I have been pushing through with my training even though im quite fatiqued, do you think that is smart?
Hopefully this resloves itself as its the end of my 11th week and would hate progress to stall due to this!!
Have no idea Jesse as to why this would pop up 11 weeks through. Are there some other factors in your life besides diet that might have caused it?
Hi Andy,
I wanted to give you an update on my shoulder. I just received my x-ray results and it turns out I do have AC Osteoarthritis…..kinda bitter sweet news. I am glad it wasn’t AC separation….at least now I know what the problem is. I just have to find exercises that don’t irritate the joint too much. OHP does not seem to cause irritation but Heavy BP will most likely be out of the question for good. If you have any suggestions for alternate chest exercise then I would greatly appreciate it.
Thanks for your help
Greg
Greg thanks for the update. There’s a whole world of chest exercises out there, the problem is, which ones are safe for your shoulder? You’d better talk to a specialist about that as what doesn’t hurt, doesn’t always mean it’s fine to do.
Hey there Andy!
Hope its all going well over in Japan! Got a question for you mate..
Is there any harm in shortening the feeding window to say 4 hours??
Can be tough to get in enough quality calories.
And if it isnt?? Finding myself constantly thinking about food in the 8hrs. Im okay when im not eating, but when I start, I find it hard to stop.
I am a MASSIVE eater. Can easily smash down 2kg potatoes, 500 veggies, 500g chicken and big bowl of cereal in one sitting for my pwo meal at the moment (and could do more)…
…Maybe I just have worms haha
Does the 8hrs compared to 4 make much of a difference??
Well if it isn’t, as the answer implied, it’s not a problem. Just make sure you eat food (meat/fish and veggies included) and not have a shake or something like that in your last meal before bed.
Good stuff, thanks Andy
Hey Andy,
Quick question. I am coming short on my overall daily calories by 300 or so, but I am hitting my macros in all areas. I generally eat all whole foods except for a post workout 50g whey-iso protein shake. So I don’t think it’s because of the types of foods I get my macros from.
Is it okay to come up short by 300 on calories if I am getting my macros on training and rest days? If not what can I do to change that?
Thanks
If you’re short on your calories then you’re not hitting your macros in all areas.
Appreciate your feedback
No worries.
Ok i know this question is going to look stupid especially too anyone that reads berkhans and andys stuff but i have to ask coz its seriously hindering me.squats and deadlifts.is there any truth too this wide waist big ass stuff.all the talk about them causing this 2 happen is making me afraid doing them.andy have you seen this happen 2 any of your clients??
No. They will put muscle on your frame but not give you a big ass. Unless you stay fat (don’t control your diet) and then the muscle grows. -That’s where the myth comes from, but that’s like not wanting a large pot of savings because it makes your money bag bigger.
Awesome website! Great addition to Martin’s. I am doing my strength training 3 days a week, MWF. I am going to start incorporating a sprinting workout into my routine that would be about 20 mins long. I am wondering if it would be better to do this before/after my resistance workout or if I should do this on a rest day?
Your thoughts would be greatly appreciated.
And if I do it on a rest day, would I still eat my macros like a normal rest day.?
It would then not be a rest day. Sprinting (not running) can be the equivalent of a workout which is why you don’t want to put it on a rest day. Have a read of the fuckarounditis article, I think Martin goes into more depth on this there.
Immediately after training and before eating would be the least complicated way to incorporate it.
Hey Andy, I’m enjoying biking quite a bit, and will probably do it about once a week. I’m not really doing it for exercise purpose, but because I go out with a friend and it’s quite fun. In the FAQ it says that cardio should be done right before the first meal, but it doesn’t mention whether it makes a difference if it’s on a workout day or a rest day. So, does it matter?
No it’s for fun, so it doesn’t matter. Don’t worry about it.
Hello Andy, would it be okay to break my fast with this pre-workout shake 20 minutes before the workout: 50g Dextrose and 50g Isolate protein. This comes to around 390 kcal. This shake will open my 8 hour fasting window.
If it’s going to open your protein window then yes of course. The dextrose probably won’t make a slight bit of difference though.
Hey Andy,
Unfortunately I’m on anti-biotics and painkillers for a dodgy tooth (which should be sorted next week). This may sound like a silly question and I know all anti-biotics are different but I wonder if taking them along with painkillers in the morning would be considered breaking the fast? If so then I would prefer to try and wait till my first meal to take them.
Cheers
Nick
Really not sure if that would have effects on metabolism.
Hi Andy,
I have been doing some reading on Dan John and his “Mass Made Simple” program which comprises Bench Press, one arm Presses, barbell complexes and some heavy high rep back squats….. some workouts go up to fifty reps in one set! His belief is that for skinny guys; high reps (ie:- nothing less than 10reps) are the only way to add muscle mass/ hypertrophy.
Just wondering what your thoughts are and if you would recommend this program whilst doing a slow bulk diet? For example high carbs on the training days, moderate carbs on the recharge days, and low carbs on the rest days?
On another note, I have switched to training fasted early mornings and eating post workout into 3 separate equal meals, feels much easier on my stomach and I dont go to bed so bloated. Only downside is I have stalled on my lifts…which you did say would happen on a body recomposition/cut program
Cheers mate
Shane sure that might work. But the most important thing is to choose a program and stick to it. Flip flapping between things in a constant search for something better is a sure road to nowhere.
Absolutely Andy, one thing at a time, my focus now is to lean out, although its only been three weeks into the program, I have noticed some stalls in progress, Im looking forward to the 4 week assessment next week
Cheers
My observation generally so far is that you’re thinking and worrying too much. This doesn’t bother me per-se, however there is a definite correlation between that and worse results. Leave things to me, and I will deliver. Speak to you in a week.
Picture.
Appreciate the feedback Andy, the honest truth is…I`m more a Do-er than a thinker, I’m not gonna lie….. I am really struggling with this program, I badly want to eat carbs on my rest days and on training days I can’t fit my carbs without wanting to puke. I miss training five days a week crossfit style, I miss the metcons and doing laps in the swimming pool. Yes I am moaning a bit here, however on the positive side: I have noticed a big change in my physique since I started three weeks ago. Im just a bit impatient and wanna start slow bulking
I had a similar problem. I ended up finding foods that are denser in carbs. Being Caribbean, a Paleo friendly favorite is ‘fried’ plantain. E.g. 3 plantains (~600g) has about 190g of carbs.
For ‘hunger pangs’ if you have them on rest days, try extra spicy food. It helps curbs appetite.
Hope this helps
Hey Andy,
My DL’s have been increasing on a weekly basis. Hit 300 lb @ 3 reps this past Monday!! However, I feel that my grip is holding me back and I probably could have pushed out a few more reps with straps. Do you think it would be better to continue without straps? I know that without straps I would increase my grip strength but that’s not my goal when doing DL’s. What’s you opinion?
Thanks
Greg
Have you tried chalk? It made a big difference for me.
Just ordered some!!
Without straps.
I had the same issue at around the same weight. After reading Starting Strength, I adjust my grip in the following order:
1. Both “Over” – http://bit.ly/K1sdyi
2. Dominant Power Hand “Under”, ‘Off-Hand’ Over – http://bbcom.me/KLXkjp
If that still doesn’t do it, there’s chalk as Steve mentioned, switching for a Barbell with a more ‘gritty’ knarl for better grip (made a world of difference my last lift for 335 lbs @ 6 reps), followed by straps and also a belt.
Thanks Marc.
Thanks Marc.
I have been using the alternate hand grip. Order chalk yesterday….thinking it will make a big difference.
I have my last meal 9-10pm and train fasted early am(break fast around 2pm). I am not currently taking bcaa’s, are they neccessary or won’t really make that much of difference?
Thanks
Read here.
Andy,
How are ya buddy? quick question mate, recently brought a copy of beyond brawn and in one of the chapters about using a home gym he mentions not lifting standing directly on concrete as its potentially bad for your joints among other reasons, he says to use a wooden platform,rubber or old carpet. I have 2 rubber squares which i rest my weight on for deadlifts so to not damage the concete slab, but none to stand on, i just stand bare foot on the concrete, just wondering your thoughts on the matter mate.
cheers
Think your best bet is to put some lifting shoes on then mate.
Hey Andrew
I’m overweight and am looking to lose the weight and look and feel good about myself.
I’ve been training heavy compound movements 3 times a week for 3 months now, and I go for walks at the weekend
Training days I’m eating plenty of carbs and protein and le fat, and I overheat on these training days by around 500 calories
Non training days I undereat by 500 calories and try to stick to low carb high protein and medium fat.
I eat between the hours of 1pm till 9pm
Still not really lost any actual weight BUT I can tell I’ve got some nice thick solid muscle
Somebody at the gym said I was carb sensitive, and leptin and insulin resistant. So I’ve been looking into a paleo diet and stick to just meats veggies and berries. Not sure if I can go without my rice and potatoes but if this is what it takes I might have to.
I’ve seen a lot of conflicting arguments regarding paleo/ primal lifestyle.
What should I do diet wise?
If I workout at the gym wouldn’t I have to refuel my glycogen stores.
In the long run my intentions are to get ripped.
Any advice regarding this paleo lifestyle would be helpful
Thanks
Hi Steve. Choose one diet and stick to it for a couple of months. Track and measure. Then after 2 months you decide it isn’t working, make changes or switch. There’s no reason why one or the other won’t work with the right modifications. -Modifications that need to be made based on tracking and observation.
Andy I am currently on the big 3 training programme like we discussed, but I want to start adding chin ups into my routine as well as the military press. I’ll alternate between the two on my 3 days a week training. What I wanted to ask was what is your advice if I can’t do any chins? Whats the best way to start out…?