I was pretty lean before starting this plan, but leangains helped me take things to a new level that I did not think was possible. According to research, fasting increases a stress hormone directly linked to fat oxidation 3. Before leangains, I always ate before working out, so exercising on an empty stomach initially gave me the creeps.
Working out on an empty stomach was one of the main reasons I achieved such great results with intermittent fasting. When I made the switch to leangains, that made a huge difference! Planning and prepping for two meals a day is a heck of a lot easier and efficient than six. According to Healthline , medical consultation is especially important for women that:.
When coming up with your leangains schedule, think about your day-to-day life and what would be a realistic schedule to follow. I need to point out that some people like myself do intermittent fasting every day, while others do it a few days a week.
The leangains protocol encourages you to eat two meals a day, one large meal at the beginning of your eating window, and another one at the tail end of it.
MyFitnessPal is a great tool to use to determine your optimal calorie budget and track your daily calorie intake. I drink mostly water and a little unsweetened green tea during my fasting window. If you decide to drink coffee during your fasting window, limit it to cups.
Anything above that could potentially break your fast 13 Macro cycling is also suggested. A pre-prepared small chicken breast would do equally well if not better, and the banana is just an example of some quick and easy carbs. Intermittent fasting reached a peak of popularity in Unfortunately, with this popularity, the fitness industry charlatans came out of the woodwork to capitalize on it. This led to a lot of silly claims being made about Intermittent Fasting.
The timing aspects of Leangains are here to make your life easier. Calorie balance is what determines whether weight will be gained or lost. Martin recommends 10 g of EAAs 10 minutes prior to training, then every 2 hours until the first meal. He previously recommended BCAAs. I say whey protein is better than both of these options , which is why they feature in the guide above.
Martin recommends a 3-day, high intensity of effort, low volume, reverse pyramid training RPT workout. The squat, deadlift, bench press, overhead press, and chin-ups as the core movements. In a way, Martin has done the world a favor by popularizing low-volume, high-intensity RPT.
However, while this has worked well for Martin and some of his clients, it is far from appropriate for all people at all times. Give people options, and they get decision paralysis. The scientific literature is pretty clear at this point that training volume is the key driver of hypertrophy. RPT training sessions can be brutally hard as they go to failure. Training to failure can limit the frequency with which we can train. See my guide to choosing the right training program for options.
Leangains is a nutrition and training system founded by Swedish nutritionist Martin Berkhan in The emphasis is on real food and high protein meals.
Most people skip breakfast and eat only a big lunch and dinner. Martin recommends an abbreviated training approach called Reverse Pyramid Training. It focuses on gaining strength in the compound lifts, particularly the Squat, Bench, Deadlift, and chin-ups. Leangains users eat a high protein, high carb, relatively low-fat diet. The final step of my macro calculator will show you what quantities you should eat for your goals. Black coffee has around 5 calories, but any extras can quickly add up.
Afternoons and evenings are times to unwind and eat. I work with four different protocols depending on when my clients train. Depending on setup, one, two, or three meals are eaten in the post-workout period. Training is initiated on an empty stomach and after ingestion of 10 g BCAA or similar amino acid mixture. Technically, training is not completely fasted — that would be detrimental.
The pre-workout protein intake, with its stimulatory effect on protein synthesis and metabolism , is a crucial compromise to optimize results.
The 8-hour feeding phase starts with the post-workout meal. Read this for details regarding this protocol. Simply mix 30 g of BCAA powder in a shake and drink one third of it every other hour starting minutes pre-workout.
Check my supplements guide for specific brand recommendations. This is the most common setup for my younger clients that are still in college or have flexible working hours.
Calories, foods and macronutrient choices play an important role in the optimal diet. The following articles will give you an insight into my philosophy on this topic.
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