Leangains

Please let me point you to https://leangains.com It has a ton of info - Martin Berkhan is really first person who popularized 16:8. One of advises there is that you can have black coffee with some milk, because milk is really low on calories. Also, from his site again, 10g of BCAA pre and postworkout does not change expression of fasting markers in blood. 10g of BCAA is ~40 calories. Put differently, it is equal to two teaspoons of sugar. And, to finalize, he recommends 14:10 regime for women.

Yeah some studies show exercise in a fasted state increases adrenaline and human growth hormone production, so it's kind of like getting natural steroids. :) It also helps train your muscles to burn fat for energy which is great for endurance (you have far more fat in your body vs. sugar for energy). Great info here: https://intensivedietarymanagement.com/fasting-and-exercise-fasting-23… and http://leangains.com/

I'm a practicioner of intermittent fasting, and I've found that an 8 hour window is ideal for eating my meals, with a 16 hour fast. I can eat like shit on occasion and it doesn't do a thing to my physique. It's been pretty sustainable; I've been doing it for a good 4 years now. You might give it a try! I found out about all of this from http://leangains.com. The guy has some really good reads and he always provides the science/citations from medical journals.

I pratice http://leangains.com by Martin Berkhan. I found it was a little complicated at first, so I made it into an app --> http://leanguideapp.com . I follow it pretty regularly and have gotten great results. It's a combination of carb cycling, max lifts and small reps, and an eight hour eating window.

I started working out recently (about 8 weeks ago) and I'm now following this protocol: http://leangains.com My energy is up, I'm loosing weight (I work out very morning) and feeling great. I do find that I'm having a bit of trouble concentrating, but is getting better everyday. If I manage to concentrate as I did before using leangains, this is by far the best I've felt in years.

Interesting to see how mainstream intermittent fasting has become. It's worth noting where it started. A few years ago a few hardcore fitness fanatics started playing with the idea of using controlled fasting for weight loss and/or body recomposition. Two people that should be mentioned are Lyle McDonald[1] and Martin Berkhan[2]. Martin especially made IF popular via his blog, laying out the principles he used as a fitness consultant with his clients. Most research (and especially the commercial IF knockoffs) only take some part of these principles, but the "diet" part is only part of the picture when it comes to body recomposition. It's almost worthless without the rest (high intensity, low volume weight training, basic compound movements, progressive overload, no focus on cardio). Quite a few people/company are trying to rip off customers via their IF programs knockoffs and supplements. If you want give IF a shot, read through Martin's blog, and try the original Leangains protocol. [1] http://www.bodyrecomposition.com/ [2] http://www.leangains.com/

I'm going to jump right into the idea of fasting for 6 days and the unfortunate reality that most people in our field(s) don't. 1. know how to lose weight (really) 2. know how to eat 3. know how to workout Here, if you want to try fasting, which I do recommend, give this a shot. http://www.leangains.com/ or do the Warrior diet (one huge meal a day). A 16/8 fast is great. Heck, I sometimes even do an eat-stop-eat way and skip an entire day after I had a cheat day. If you want to lose weight, it isn't about a crash diet, it most DEFINITELY is not about cardio and will never, ever be about low fat. Here it is, in a nutshell, to lose weight and maintain decent muscle mass through life. Eat whole foods in these categories only. Veggies, organic/grassfed meats (chicken, beef, fish etc), organic eggs. Some fruit (don't go nuts) and, only if you tolerate it, very little dairy. Some rules: every meal has protein, no exceptions. Fat is your friend. Carbs from veggies and fruit only. Now, exercise like this: Hard, very, very hard. And short. Think lifting big weights in a complex manner like squats and deadlifts. If someone says you should be doing front shoulder raises, run..... And sprint...bike REALLY fast for a short period of time, or jump rope really fast...something intense and short. Kettlebell swings in the 150-250 range would be great. Do that a couple of days a week (2-3) there are awesome programs out there so don't think too much about this, rather just do it.…

Bodybuilders were the first people to start intermittent fasting after the mouse study. The title of the front page of https://leangains.com/ is "Leangains - Birthplace of Intermittent Fasting" April 14, 2010: https://leangains.com/the-leangains-guide/

Yeah, the idea is great ("what can you do with the equipment you have") but that also kinda promote a bit of fuckarounditis (https://leangains.com/fuckarounditis/) by asking the user "what muscle do you really wanna target", instead of emphasizing a better approach of lifting overall which is strong "functional" compound movements such as the big 6 (bench press / squat / deadlift / pull ups / rows / overhead press)

With respect 'common sense' is frequently wrong which is why I was asking for some study, evidence, documentation etc. Along the lines of the articles I provided. If you just want an anecdote it certainly works for this guy [1]. And he, in turn links out to a ton of studies. To be clear at no point did I claim that fasting would grow muscle, I don't have any data to back that up. What I said was that your body will preserve muscle when fasting because muscle is useful and fat is not. This is backed up by the articles I cited indicating significant HGH increase, and articles citing the role of HGH as inhibiting the breakdown of muscle and promoting the breakdown of fat. Your claim requires evidence. [1] https://leangains.com/

This is patently false. Martin Berkhan created a very lucrative coaching platform with Intermittent Fasting: https://leangains.com/ Many books have been written on IF for profit: https://www.amazon.com/Complete-Guide-Fasting-Intermittent-Alternate-D… https://www.amazon.com/Eat-Stop-Brad-Pilon/dp/177511080X/ref=sr_1_13?k… And countless others.

The biggest spokesperson for intermittent fasting, Martin Berkhan, just released his long awaited book. https://leangains.com He also has tons of blog posts dating back many years on his site that should be a bit more easily accessible than reading the research papers directly. I guess a TL;DR is that fasting is good for health in most animals.

You can indeed get very strong and very lean with Intermittent Fasting. This is a goto site backed by plenty of good research. http://leangains.com/

This is just intermittent fasting. You can read more about it at http://www.leangains.com/ or watch Fasting Twins videos on YouTube.

> but can't understand how that's even possible when working out on gym daily... Fasting while working out is actually a common practice and has been used for a while. I myself tried it 3 months during the end of last year with outstanding results (dropped fat faster than ever). My eating window was from 3pm to 9pm. Training from 6:00pm to 8:00pm. Only Tea and Coffee while fasting. I plan to get back to a fasting routine (6 months) starting in March. Must read: The leangain's guide to Intermittent Fasting: http://www.leangains.com/2010/04/leangains-guide.html ...and you should also check Kinobody's channel: https://www.youtube.com/watch?v=G7GnzSCDFdE

Lyle McDonald: http://www.bodyrecomposition.com/research-review/meal-frequency-and-en… Probably the best and most researched article on this. Bullet point 4 here: http://www.leangains.com/2010/10/top-ten-fasting-myths-debunked.html has an article reference. Basically, you can certainly go into starvation mode, but not in any reasonable amount of time. Skipping meals or even fasting for a whole day will not cause "starvation mode". Prolonged calorie restriction can affect hormones like Leptin and affect energy expenditure.

The satiation thing is a valid point (as others have pointed out). I just don't like the super high level view he took of it. I'd prefer something more controlled like eating calorically equal foods and then ranking them by how long they satisfied his hunger. Fasting is a very effective tool for losing weight. By itself it doesn't really cause any magic (meaning, it doesn't increase the rate of fat loss on its own or anything like that). It's a great tool for diet adherence because your body eventually gets used to its eating hours. If you only eat in an 8 hour window each day, you're fuller during that 8 hour window and generally less hungry in the 16 hour foodless window. You can read more here - http://www.leangains.com/2010/10/top-ten-fasting-myths-debunked.html. The whole site is dedicating to intermittent fasting and is a good resource.

A lot of very useful information on intermittent fasting can be found on the Leangains webpage: http://www.leangains.com/

Also do IF, and I'm glad someone repped Martin Berkhan for the work he's done trying to dispel some of the myth associated with extended fasting. For anyone who gives a shit, there are several articles on http://www.leangains.com/ that show that it's not just the fact that it's harder to overeat when you have a limited feeding window -- but that there are hormonal effects elicited from periods of fasting that can be leveraged to enhance not only your physique, but your overall health.

If you just want to save time but the Soylent thing creeps you out, try this: stop eating as often. I've been eating in a 5-hour window every day (5pm-10pm) and basically save 2 hours a day: I have no need for breakfast and have replaced lunch hour with a HIIT workout. More and more people seem to be doing this as well [1], so it might be a bit more trustworthy than some dude's magic all-in-one concoction. [1] http://fast-5.org/content/summary http://www.leangains.com/2010/04/leangains-guide.html https://en.wikipedia.org/wiki/Intermittent_fasting

It sounds like he's doing Intermittent Fasting (IF), where you only eat for specific periods each day-- the precise amounts vary, from 16 hours fasting / 8 hours eating (basically 2 big meals) to 20/4 "Warrior Diet" (1 huge meal). http://www.leangains.com/ is one of the better-researched sites promoting it.

The only reason I recommend that is it's the best pre-workout stimulant I've ever tried, and I've tried a few. YMMV but Jacked 3d with the DMAA ingredient is known in weightlifting circles as a miracle substance. Tear off the damn label if it bothers you. Edit: http://www.leangains.com/2010/09/high-protein-recipes-and-jack3d-revie… make sure not to get the "micro" stuff and instead look for the one with the DMAA in it

http://www.leangains.com/ Check a few articles on most popular.

I've also been doing this for awhile now. The program I'm on is called LeanGains http://www.leangains.com/ and I've been pretty successful with it. I've went from about 15% BF to 10% with minimal muscle loss.

Eat five times a day and never fast is very old school. When I was trying to gain weight I would eat 6 times a day. Watched low fat and low sugar. But it seems things changed Intermittent fasting is actual working and even a 24 hour fast can be beneficial. Also Calories in and out are a very easy way to lose weight if you calculate correctly. Lot of people overestimate what they burn. I practice intermittent fasting and now I can maintain low BF % all the time. while using the 5 to 6 meals a day was great for getting more muscle on with a bit of fat gain. But eating 5 to 6 meals a day on low calorie consumption sucks and is not maintainable in the long run. Some good material with studies to back it up: http://www.leangains.com/2010/04/leangains-guide.html http://rippedbody.jp/2012/03/02/why-is-leangains-so-effective/

I love the "barbershop workout" analogy! The original "Fuckarounditis" article on Leangains: http://www.leangains.com/2011/09/fuckarounditis.html

I do this as well after being hypoglycemic and requiring food every 2 hours. I used the Lean Gains method which is also called Intermittent Fasting (IF). http://www.leangains.com/ Don't let the dude in the picture put you off. Really cool dude. I also experience better mental clarity and focus when I IF.

I have recently discovered http://www.leangains.com/ and it has some really good information (in my opinion).

Check out Martin Berkhan's http://leangains.com for more about making muscle gains while fasting. There's a subtle difference between using fasting as a tool for weight loss and one for body fat loss, but it's a difference nonetheless—it largely boils down to better management of your macro-nutrients (proteins, fats, carbohydrates) versus "eating like normal" after a fasting period. The most basic explanation is that you can fast whichever periods you would like (most do 16 hour fasts + 8 hour "feeding windows"), but you must: A) Lift weights no more than 3 days a week B) Lift heavy weights to stimulate muscle growth C) Eat more carbs / less fats on workout days (more calories) D) Eat more fats / less carbs on "rest" days (less calories) Compared to most lifestyles (this isn't a diet) this takes a lot of mental preparation and calculation, so it is more daunting initially and less mentally draining as you go on and see results (as compared to a fad diet which is simple to implement but impossible to maintain). It's not easy but, once a routine is established and the learning curve is overcome, many people make the decision to keep the 'LeanGains' lifestyle for the remainder of their lives.

The way I understood it creatine by itself doesn't promote muscle gain all that much. It's the fact that you can potentially do one to three more reps which does. But that still means you have to do the reps. https://leangains.com/supplements-you-might-actually-find-useful/