One Month Of Leangains: INTERMITTENT Fasting And Heavy Training

I've been a HUGE fan of the writing of Martin Berkhan over at LeanGains (http://www.leangains.com/). He is one of the true pioneers of Intermittent Fasting and it's transformational effects. I won't get into too much detail since I highly recommend heading over to Leangains.com and reading for yourself, but I'll break it down very quickly. The main tenant of Leangains is that you fast (no food or drink except for water) EVERY SINGLE DAY for 16 hours+. This gives you about 8 hours to fill in your calories and macros. This depends on if it's a training or rest day. Training Day 8 a.m. - Coffee or Tea with 1 tablespoon of Cream 10 am. - 10 grams of Branched Chain Amino Acids (I use ON Products, but use what you like) 12 p.m. - This is your first meal of the day, which will be a high carb, high protein, low fat meal. This should constitute about HALF of your calories for the day. To figure out your calories, there is a great calculator over at http://www.1percentedge.com/ifcalc/. As for sample meals, you can always choose from one of the following: - Chicken, Rice and Vegetables - Oatmeal and Protein Drink - Cereal and Protein Drink - Turkey and Pasta - Ground Turkey and Rice and Vegetables - Low Fat Sandwich - Fish (Tilapia, Cod, other low fat fish), Rice and Vegetables. 3 p.m. - I choose to NOT snack, but if you are hungry at all have a protein drink and an apple, some low fat cottage cheese or yogurt, etc. 5 p.m. - Workout 7 p.m. - This is your last meal of the day, again it will be a high carb, high protein, low fat meal. You can always pick from one of the meals above. That's it for training days. Rest Days On Rest Days, you take a step back on calorie and carb consumption. This is really where all the fat burning happens. Since you are NOT training, you will not need all the excess calories and carbs, so makes total sense to cut back. 8 a.m. - Coffee or Tea with 1 tablespoon of Cream 10 a.m. - 10 grams of Branched Chain Amino Acids 12 p.m. - Your first meal of the day which will be a LOW CARB, HIGH PROTEIN, MEDIUM FAT meal. This should constitute about HALF of your calories for the day. As for sample meals, you can always choose from on of the following: - 2 Hamburger patties and a slice of whole wheat toast w/ side salad (Oil and Vinegar dressing) - Omelette w/ meat and diced vegetables and a slice of whole wheat toast - Steak and Vegetables - Chicken Thighs and Vegetables - Chicken Bowl (Chipotle, Qdoba or other) w/ Chicken, Grilled Vegetables, Guacamole and cheese - Meat Mix - Basically a stir-fry with ground beef, lamb, pork, stir fry vegetables, nuts w/ a side of cottage cheese 3 p.m. - Snack Time (Cottage cheese, Apple and nut butter, Almonds and berries) 7 p.m. - This is your last meal of the day, again it will be LOW CARB, HIGH PROTEIN, MEDIUM FAT. You can choose from one of the meals above. For all the rest of why it works so well, please visit Martin's Leangains site at http://www.leangains.com This eating along with the following Workout Plan is so incredibly effective. Have fun and let's us know how you are doing. - Fitofy