Source
r/leangains•
Haptic_Affinity

Just discovered IF today...

...and it looks awesome. I know it's not a magic pill or anything, but I think I'd really be interested in trying it. I'm just trying to figure out how to do it with my schedule, since I work out after work (around 6PM). I did a decent bit of research, and I know there are different programs, but let's assume for a 16 hour fast with a 6pm workout, would my schedule be like this?

  • 7AM to 3PM - eat

  • 3PM to 7AM - fast

  • 6PM to 8PM - workout (MWF)

That being said, from metabolic calculators I know I need to eat 3549 calories on workout days (I do want to gain mass, ideally lean), and 2366 on off days, so should I just spread this throughout the whole 8 hour eat period? Also, should I drink a protein shake on workout days within 30 min after the workout, with water or skim milk?

Alternatively, if I'm completely wrong, can you guys help me out a bit in finding a good schedule for IF given a 6PM workout time and standard 8-5 work hours?

Thanks,

EDIT: For reference, I am 25yo, 6'3'', 184lbs, TDEE 2958

I used this calculator to get the caloric figures I listed above, putting moderately active since I work out 3 times a week. http://www.1percentedge.com/ifcalc/

Posted Jun 4, 2014, 7:21 PM UTC · edited

119
thefrc•

LG generally advises to start your eating window a little later in the day. Eating in the morning doesn't really mix well with the coritsol levels at that time.

LG is as much about hormone control as it is about anything else.

5
JeepoUK•

Your calorie intake seems way of man, as stated look up the 31 minutes PDF and in there find the spread sheet. I modified mine with like 4 different meals for training and rest days. Worth the hours time investment for the simplicity and diversity. The numbers in the guide are way more accurate. As for workout and eating time - I work 0800-1630, I break my fast around 1300 and eat about 1/4 or 1/3 of my calories, get to the gym by 1730, workout to 1900 and finish eating about 2100. I shoot some BCAA pre-gym. Don't sweat the times, it's not hugely important, as in it won't break something or make you fail. I am on my mobile phone, but otherwise I would link you the lean gains pyramid of importance.....

3
JeepoUK•

Actually added a screenshot of my food list to show what's what....

http://imgur.com/bIDKufP

3
Haptic_AffinityOP•

This is really helpful, thanks.

So I could essentially eat like 1400 to 2200 (2pm to 10pm), with a big meal a couple hours before the workout and a bigger meal immediately after, fasting the rest of the time.

All I need to figure out now is my correct caloric intake, since some people were pointing out that my TDEE might be wrong. Can anyone explain in a bit more detail? I followed the instructions on the calculator, I'm not sure why I would put sedentary when I work out 3 days a week?

1
JeepoUK•

Again find the 31 minutes PDF here and in there is his spreadsheet. Its the best info that exists outside of the actual leangains site as this redditor 31minutes has done the program with the leangains guy. He has a formula for your calorie needs. As a reference, when I started this I weighed in at 164lbs, I lift 3 days a week and I do HI and LI cardio everyday as I am training for a 12 mile tough mudder run next month. My calories on training days are significantly lower than what your calculator said. That calculator is known to be wrong. In 2 months my weight has went from 164lbs to 154lbs with no strength loss. I initially ran with a SS program that i had started before leangains and saw significant strength gains with, and last week finally felt comfortable with the move to RPT training. I'm at the end of this cut phase in a couple of weeks but have total faith in the program now to give me a very clean much needed bulk after tough mudder.

All the answers you need are in the 31 minutes pages, spend the time, its worth the investment to read it. Otherwise I reckon you are good to go.

1
Burrito_Kid•

I got confused reading your schedule. But you'd prob do best eating two meals before working out. Maybe one at 12 and then 3-4PM. Workout at 6pm. Eat at 7 and finish at 8PM.

2
Haptic_AffinityOP•

I guess I'm a bit confused as to the timing - I thought there wasn't supposed to be an overlap between the 8 hour time period where you eat and your workout?

1
Burrito_Kid•

There is a schedule for those who workout in the morning. They will take bcaa before and after until their feeding window. In this case, there is no overlap.

0
Burrito_Kid•

The workout fill fall in the feeding window in your case bc your workout time is late.

-2
Chilez•

Take it slow and really try to understand leangains and why it works. It is very simple, not necessarily easy though. Read the faq, guide and 31 minutes ama. Build a diet plan and eat only a few different meals/foods that you like (and fit your macros). Once you are started go read every single article on leangains.com. Start at his oldest posts and read a few every day. It will help keep you focused. Dont be like the guy who is currently on the top of tge subreddit.

2
Opticks1704•

best thing i did when getting started was make a spreadsheet with a few tabs for lift days, and a few for rest days. the left side was cals/F/CHO/P and a total at the bottom. i just filled the right side with popular food servings of stuff i ate, and then copy/pasted/shifted things around until the numbers worked out.

the few tabs for each allowed me to keep the meal plans i used more frequently, so i didnt have to start over.

http://i.imgur.com/oINB602.png

this was a really really really easy way to count calories at my desk until i got the feel for lg.

2
Fuck_Your_Mouth•

Would you find it easier to eat all of your meals in the morning or evening? Not that your setup wouldn't work, but most people prefer putting off eating and enjoying larger meals later in the evening and consuming calories post workout. If you wouldn't suffer from evening hunger and can adhere to that schedule then by all means go with it.

1
Haptic_AffinityOP•

Are you suggesting eating all my food after the workout between 8PM and sleeping? I could try to do that, but that would mean eating like 3500 calories from 8pm to 11pm. Is this feasible?

It would be easier logistically on work out days since I wouldn't have to worry about making lunch for work and snacks, but harder on off days since I tend do do stuff after work

1
onetwo4•

I would use sedentary on that calculator unless you work an intense job 40+hrs a week

2
Haptic_AffinityOP•

that would give me 2290, but don't I need to select moderately active since the calculator lists that for 3-5 days a week of exercise?

1
onetwo4•

Definitely no, that calculator fucks up everybody. Start with sedentary imo

1
Fuck_Your_Mouth•

No, most will eat a couple meals pre-workout and then consume a large meal post workout. Something like 875 / 875 / 1700 (if you're eating 3500 calories per day) all within an 8 hour window.

12:00 - 25% daily calories

3:00 - snack

6:00 - 7:00 workout

7:00 - 8:00 remaining calories

This would have you eating a very large meal post workout and then going to bed a few hours later. Do you have any hunger issues or would it cause you issues eating later in the evening?

As for the protein shake you mentioned, it doesn't matter either. I only eat protein shakes when I haven't hit my daily protein numbers with food which doesn't happen very often. I don't have a problem eating a lot of food though. If you do have a problem eating larger meals then the shakes would be great post workout to eat with your big meal as it may make it easier for you to get all of your calories.

0