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17.11.2014
I promised this post to a few people after hitting one year consistently using intermittent fasting Leangains style as a diet setup.
Reading these great minds gave me a scientific-based education on training and diet for the first time and taught me more in a couple of months than EVERYTHING I learned with my PT certifications and –dare I say – college classes. Now this is often a debatable pro versus a con because some of these groups and forums online get a bit insane. Starting at the end of August, I began training for my powerlifting competition and started a high volume program (Sheiko #29 and #32, then Jr. Diet-wise, I am back to tracking because I like the accountability, and I tend to not get enough protein and fat gets too high if I am not keeping an eye on it.
Get used to eating and cooking foods that should make up the majority of your diet before you worry about anything else. Negotiating the interplay between training, diet, sleep, and life gets so many people frustrated, yet I often see them putting so much time and focus on the wrong things; like stressing about certain food groups, special programming, where to fit in HITT, and LISS, and lifting, and Crossfit. Supplement-wise, I use whey protein to get extra protein in (duh), fish oil, creatine, and beta alanine with caffeine for a pre-workout. I write articles all over the web - subscribe here for updates on all my latest articles from the blog and elsewhere! Would you recommend IF and Leangains for putting on size in a quick amount of time (a few months)?
Putting on size, I assume you mean muscle, is just a matter of eating enough and lifting enough. I just discovered your blog and am a huge fan of your realistic, healthy approach to both diet and weightlifting. Also, do you think someone trying to gain weight should carb cycle on IF or keep things constant? I love your article, I found it on pinterest and now I have started to follow you back on fitocracy, my question is, I workout 5 days a week, mainly in the weight room which everyday is splited in working upper and lower part, and I do from 25 to 40 minutes cardio right after finish my routines, I’ve started it since may 2013, seeing results in muscle gain, and my nutrition is based on the 6 meals a day (which I hate it) recommended by my trainer, but working out so hard I have not achieved the result I am looking for, I do my workouts in the evening so my question is: how can I adapt the IF in my working out routines? It might be a good idea to enhance into a radio n router, in case you own a wireless g router. Yes it's true, The lower you go more abrupt the faster your metabolism haunts then you can't wind down anymore because you've already dropped so low. It is outdated information of what this poster believes a 1000 calorie deficit will slow your metabolism so much.
I used to over eat and gained a lot of weight so I started exercising and eating less calories and only healthy foods and I lost weight. If underrating led to stalled weight loss, why are all the starving people in Africa thin and dying from starvation?? What sometimes happens is that people deprive themselves and think they are eating less, but fail to count some "cheat" calories. The TL;DR version of the story is that you your logging was bad when you were at the lower intake level.
The year ended in November, so I’m a bit late but I wanted to outline how it worked for me and what I learned. Any diet style in the world can be the greatest thing, or the death of your sanity and health, depending on what you need, what you can adhere to, and what allows you to live your life happier and healthier. It’s leaving NOTHING UNEXAMINED so that you can make the best choice or the best recommendation. Although my training is not “easy” by any means, it’s less than what I was doing when you think of volume, but requires much more focus! My rest days are usually semi-active since I coach in the afternoons, but if not, carbs can always be cut down a bit. Even though these numbers might look complicated, the reality is that I hardly stress about my diet at all.


Have you thought about keeping low carb days on the the day before your REST day, so that you can carb backload for the following training day? Just one problem: my progress has stalled and I find myself losing more weight than I should. The simplest way to calculate your estimated caloric needs is to take your bodyweight, multiply by 10 (for a female) and then add an activity factor that reflects your exercise.
What matters more is your total intake for the day, not the timing specifically (unless you feel better in the gym eating at certain times). In my case, I had been tracking for well over a year (now 3years) and it had worked prior to the plateau so I knew my accuracy and technique with tracking was as accurate as it possibly could get. Once they start eating more, they don't feel deprived, so they stop cheating and end up eating less than they were before. Me, eating more doesn't equal weight loss, so my guess is you started to get more accurate with your food tracking and finally created a deficit. Given that there are lots of questions about this protocol and the positive or negative effects it can have on women in particular. I think learning how to ask the right questions and really listen to what someone is saying when they ask your advice is one of the most valuable qualities a coach can have. This program is designed to help improve muscle stiffness, postural awareness and breathing, and over-compensating with my stabilizer muscles (as opposed to my prime movers).
Regaining good patterns ain’t easy, especially when your body is used to doing it one way.
It was a huge eye-opener to see what I REALLY was eating and the amounts I was ACTUALLY putting in my body. I STILL have the majority of my diet be normal whole food (DON’T TAKE THIS OUT OF CONTEXT). No heavy squats for a bit (this is because of how I MOVE, and the things I need to work out). I find Intermittent Fasting keeps me on track and is fairly easy to follow, I get good fat loss results and it doesn’t have to be so crazy strict. If you still have further progress you are looking to gain, counting calories might be a good tool.
After wearing the fitbit for a few days, I was shocked at how many calories I was burning a day, and realized I was under eating. So their NEAT calorie expenditure takes a dive, which means that their overall calorie deficit is not as low as they think it is. But when I sat down to write it, I realized I didn’t even want to write about IF again at all! Coaches and trainers who prefer to remain undogmatic, open-minded, but most important; think critically about information. Try to think about whether a piece of information will have an impact or not, or whether you can let it go for a time when you can understand it better. I ate a lot, my lifts went up, and I gained a grand total of about 2 lbs from my set-point weight (which was at 129 pretty consistently). Because I am all over the place with my joints, I need to be really strong in the RIGHT positions so that my muscles are moving the weight. Adjusting from there was a big lesson on how my body uses food and how certain food makes me feel. With the growing popularity of online coaching, there are some great conscientious and knowledgeable trainers out there (without impossible waiting lists) that can make the journey much easier.
Whatever feels best to you (as long as you are getting in the right amount of food) is what will work best. Start eating well, using leangains if you like, get enough calories in, and focus on progressing in strength in lifting.


I’ve been lax with my nutrition over the years and never tracked macros, but I think it may be the key to breaking my plateau.
I did not realize you are a specialist and qualified to make those determinations on MY experience. Lol as for super sizing, I think they just changed the naming because that term began to carry a negative connotation. It’s hard for people to understand that because it DOES seem like a lot of work in the beginning. I have a ton of links to IF studies, meta-analyses, and papers on it for anyone that’s interested. My gains have been incredible compared to when I was over focused on over training and not knowing how to eat properly. I know I get enough protein, but I think I really need to sit down and calculate my requirements. So you can lose fat but not see any movement on the scale because you are retaining a lot of water.
Stick with those and give yourself time to explore everything else and learn how it may or may not fit. For anyone that has dealt with disordered eating patterns (not even so-called extreme ones), this is a huge deal mentally! So my question is, do you have any recommendations for carb and fat requirements or calculating them?
I then purchased the bodymedia and have used a tracking device until about 6 months ago now. Taking a diet break, or at least eating at a smaller deficit, can help relieve this situation. I was at an average of 2500-3000 calories a day from end of August to the beginning of December, trained high volume squatting, benching and deadlifting 3-4 times a week and did two powerlifting competitions. It's pretty common for people who are eating in an extreme deficit to take a week off and, whoosh, lose a lot of that water weight. After a week of using this app, I was under my calorie goal everyday except one day, I went over. Martin Berkhan wrote a great article about the secret benefit to figuring out all this diet and training stuff. Relaxing the focus on my diet and just eating enough allowed me to put the hard work in at the gym in-between two jobs, school full time, and home life with the kiddies.
Nate Miyaki focuses on 15-25% as a rule of thumb and getting it from a by product of food instead of use of oils and excessive nuts…which by the way seem to just be super dense calories.
As long as I know in my mind what my goal and focus is I see no negative impacts on my results.
I too like the more warrior diet model, undereat during the day so I can feast at night…a little warrior whey during the day, and then break the FEAST with 1 big meal and possibly a smaller one before bed.
We deadlift the same by the way I’m a major computer nerd that started with no strength so to be able to deadlift at all is amazing for me. This app allowed me to cheat more and be flexible and not worry so much about what I ate and I didn't have to be strict.
Now if you eat at MCpickles you can get unlimited refills on the drinks and I don't give a rats Ass about fries.



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