The Official Gym & Fitness Thread

Yes, yes you do.

 

Nice!!!!

 

I've used a can of it. It was a good pre. Like Jack except not as strong.

 

Can some one help me dial in my Macros? I want to try this leangain plan. My BMR is around 1972. My TDEE is 2366. I would like to try and cut. Any help would be appreciated

 

Can some one help me dial in my Macros? I want to try this leangain plan. My BMR is around 1972. My TDEE is 2366. I would like to try and cut. Any help would be appreciated

 

I suck at math!

So now that I have my TDEE it says to use this formula.


"Leangains Cut:

+10 on Leangains workout days and -35% on Leangains rest days. This allows for some muscle gain on workout days while still maintaining a significant overall deficit."

+10% would be ~2602

-36% would be ~1538

I'm not sure if that's calories or Kcals

Sean: what's a Kcal? Lol

 

So I weigh 190lbs. Multiply that by 1.5 and then x 4 I should be consuming ~1140 g of protein?

On work out days 2602 subtract 1140g equals to 1462 carbs/fat remaining? Using the 75/25 ratio I would be consuming 1096g of carbs and 365 g of fat?

Am I doing this right?


Edit: oops I think this formula is for "lean gains recomp" not "cut"

Anyone know the formula for cut?

 

If you want to approach a cutting macro, i would suggest a 40/40/20. Protein, carb, fats. Try to keep your protein and carbs at your body weight.
Try doing a 300-500 deficit. When i cut, i do 1600-1800 calories.

If you're talking about the leangains intermittent fasting, i would suggest eat most calories POST workout. Leangains suggest doing a 16 hour fast and having a 8 hour feeding window. You should start with that, and get used to it. As you progress, you should increase the fasting amount. 18/6 > 20/4 Etc.

 

Where are you getting all this info?

 

Sorry guys... I'm an idiot when it comes to math and macros... But I'm getting this info off the website.

"Jeff first calculates his on and off day calorie totals, which is the easy part. These totals are: 3000 calories on workout days and 2000 calories on rest days. Jeff first needs to take out his protein. His lean body mass his 150 lbs., so his protein requirements for both days is 225 grams. 225 x 4 = 900. This means that on his Leangains workout days, Jeff has 2100 calories comprised of carbs and fat, 75% of which are carb calories and 25% that are made up of fat calories. Then, do the same for the rest day, only with 1100 calories and a 25/75 carbs to fat ratio, instead of my preferred ratio for workout days on Leangains, 75/25."

http://lean-gains.org/leangains-macros/

 

Yes I'm doing the intermittent fasting. 16/8 to start off. So how much protein carbs and fats should I consume altogether in the 8 hour period?

 

Personally i would stick with 40/40/20. Protein and carbs being the same. Intermittent fasting itself will give you the weight loss and fat loss you want to see. Ive done it for 4-5 months and don't want to go back to the 6-8 tiny meals. Once you'll get used to it, you'll love it. IMO unless you're bulking, meal timing isn't a problem aslong as you follow the hourly eating rules. I start eating 4PM then finish 12AM on my bulk. I do 12pm-4pm or 2pm-6pm when i cut. Just aslong as you are in a calorie deficit, you'll melt all kinds of fats!

 

I would recommend 1gram per pound of body weight for protein and carbs.

 

I read that as "fisting" at first..