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Vapour Trails
07-03-2007, 04:41 PM
http://leangains.blogspot.com/

Check out this blog for some information on some new ideas in bodybuilding and body recomposition.

As you may have guessed, the "diet" involves 16 hour periods of fasting and 8hour periods of concentrated eating. There are several well-developed people indicating great results. The idea is creating better than average partioning through fasting and no longer needing to worry about eating every few hours, yet never feeling satisfied.

The recomposition protocol has a very simple template

Day 1 - PSMF type diet, low carbs, low fat, high protein. Fast from waking till supper time, consume all food in the evening (8 hour windon). No exercise

Day 2 - Fast from waking till one hour before training. Consume a carb and protein meal before training (400-500 cals). Lift using whatever split you like. Consume the rest of your calories from after the workout till bedtime. Total calories for the day would be maintenance + 25% (this number will vary depending on your goals).

Mr. D
07-03-2007, 06:25 PM
Martin help me set up a IF protocol for maintenance revolved around a 3 day a week lifting schedule.

Rest Days: Maintenance-20%, max 100g carbs
WO Days: Maintenance+25, minimal fat in PWO meals (40-50g total)

Ill see how this goes for the next several weeks.

After about 8 weeks Im going to try the Recomp protocol with a 4 day(upper/lower split).

Vapour Trails
07-04-2007, 12:02 PM
I may try the recomp protocol as well.

How come you chose IF for maintenance?

Con
07-04-2007, 02:06 PM
My guess would be all of the listed benefits, as well as the possibilty for body comp/strength gains.

Personally, Ive only adopted the fasting part. Not thinking about food for half the day and then relaxing while eating alot(or atleast it feels like it) is quite nice.

Mr. D
07-04-2007, 09:08 PM
I may try the recomp protocol as well.

How come you chose IF for maintenance?

Tired of smaller meals. Just wanting to feel satisfied at the end of each meal. And I like the fact on workout days, there is allowance for "controlled" pig out.

When I move to the IF recomp, I am going to plan workouts on Friday and Saturday,so that I can have some flexibility going out with friends/dates every weekend.

I just completed Ud2.0 for 60 days. I went from 193 to 181. I am pretty burnt out of working out and dieting.

So im using the maintenance protocol along with a 3 day lifting split thats basically very low volume and just compound lifts and maybe 1 accessory superset at the end of each session for a few weeks. I think just enough stimulation for my muscle. We'll see how it goes, hopefully I can maintain all my gains from my recent bulk.

BigBossMan
07-06-2007, 02:28 PM
How would the IF work for someone who lifts in the middle of the day?
I have to lift on my lunch break from work it is the only time I have free....

Can you lift during the fasting period or is that counterproductive?

Mr. D
07-06-2007, 02:35 PM
You could reverse the order of the fast. Eat first meal at 11 am (p+c). Lift from 12-1. Eat Until 7pm. Fast until 11am. You want to get that 16-18hrs of fasting time.

Eating time is 8 +/- 1 hr.

BigBossMan
07-06-2007, 02:59 PM
You could reverse the order of the fast. Eat first meal at 11 am (p+c). Lift from 12-1. Eat Until 7pm. Fast until 11am. You want to get that 16-18hrs of fasting time.

Eating time is 8 +/- 1 hr.

I thought the idea was to have a full belly of nutrients during sleeping where your body is most actively repairing muscles?

Mr. D
07-06-2007, 03:21 PM
I thought the idea was to have a full belly of nutrients during sleeping where your body is most actively repairing muscles?

i think its just most convenient that way. i dont recall reading anything by him on last meal needing to be followed by sleep.

BigBossMan
07-06-2007, 03:35 PM
Okay cool....so I would just have to eat the whole time I am at work LOL.....that actually isn't a problem since I work at a desk during the day. What is the protocal for cutting and bulking....

Cutting maintainance -20%

Bulking maintainance +20%

any other macro importance or just the usual as far as protien fat carb and LBM%

Mr. D
07-06-2007, 03:48 PM
I think for recomp, i.e. geared more towards fat loss, you do maintenance - 50% on rest days and maintenance +20/25% on WO days.

I am no expert on this at all. I can say this though on rest days limit carbs to 50g if for fat loss, 100g if for maintenance or bulk.

On WO days, you limit fat intake and eat heavy carbs with protein.

BigBossMan
07-06-2007, 04:18 PM
would limiting fat intake be .5g/lb lbm?

IZich
07-09-2007, 05:00 PM
Hmm, this sounds very interesting.

Does anyone with actual knowledge or experience with this have any input as to how effective this is with a cutting regimen? It seems from the design of maint+25% on workout days is specifically for bulking or maintenance.

Also, Mr. D: How did you get started with this diet? Is there an introductory period where you ease your body into the program, or did you simply begin day 1 and continue on from there?

Mr. D
07-10-2007, 02:27 AM
would limiting fat intake be .5g/lb lbm?

On high carb days (WO days), its prolly more like 0.3g/lbm.
On rest days your fat and carb intake will depend on goals.


Hmm, this sounds very interesting.

Does anyone with actual knowledge or experience with this have any input as to how effective this is with a cutting regimen? It seems from the design of maint+25% on workout days is specifically for bulking or maintenance.

Also, Mr. D: How did you get started with this diet? Is there an introductory period where you ease your body into the program, or did you simply begin day 1 and continue on from there?

Actually this regimen was designed for fat loss/recomp. Check out the above link and the clients he has worked with. You can eat maintenance + 20-25% on WO days because you are only eating maintenance-50% on rest days.

I mean there is really no easy way of easing into a 16hour fast. You just kind of do it.

One thing I learned by school of hard knocks: keep the carbs simple on WO days(i.e. eat all the processed carbs that you are told are bad), otherwise well lets just say too much fibre is no good.

IZich
07-10-2007, 11:43 AM
thanks D, great help.
I'm actually pretty set on starting this in a few days.

Are there any other links to information (side effects, dangers, critiques, testimonials) that you have other than the man's blog? Much appreciated.

Mr. D
07-10-2007, 12:13 PM
www.bodyrecomposition.com

check out the forum there for other people who have done it.

BBB
07-10-2007, 08:00 PM
Ok, so I tried this today. I ate my first meal at 4 pm. Went to the gym from 6-8, came home and ate again. I was a little hungry today - but no worse than usual when I eat.

Now, even though I've only eaten 1200 calories - I'm 'effing stuffed! If I try to eat 20% above my maintenance calories tonight (2556 calories) I think I'm going to wretch. There is no way I'm going to get another 1300 calories down in the next 3 hours unless I go get a sundae. Even 10% above maintenane is 2343 calories - another 1100 calories tonight? Ugh!

Mr. D
07-11-2007, 02:01 AM
Its a blessing and a curse. There is more flexibility in terms of what you can eat but the 8 hour window closes quickly and you do feel stuffed the entire time.

I would eat all the nonsense,low-fat carbs, you've been told is bad over the years. CapnCrunch and the like.

BBB
07-11-2007, 10:00 AM
Yeah - last night I had to get almost 1900 calories down between 8 and 12 (and that's only 10% above maintenance). I did it on "clean" foods (except for half an ounce of dark chocolate). I'm still stuffed.

That's it - I'm making a post-work out shake with a scoop of ice-cream in it.

Vapour Trails
07-11-2007, 12:57 PM
A big ass carb shake (100g dextrose) would be a good way to get a lot of energy in post-workout.

Mr. D
07-11-2007, 01:36 PM
my PWO carb shake today: 100g dex,2 cups skim milk,1 scoop ON Whey

BigBossMan
07-11-2007, 03:16 PM
that what close to 1,000 cals Mr. D......I took my down to about 70g of dex due to the plateau on the weightloss