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Please keep questions on topic, write clearly, concisely, and don't post diet calculations.

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Se não está quebrado...Dieta & Malhação

[…] duvido muito que isso aconteceria. Lembre-se da hierarquia de importância nutricional. A ingestão calórica diária e depois os macros (ingestão de macronutrientes específicos) são […]

Rodrigo Vaz
Rodrigo Vaz

Hey guys! Does anyone know a youtube link to watch the complete BBC documentary??? I searched for it but found nothing.

Andy Morgan
Andy Morgan

Did the link break? Oh well, wasn’t required watching anyway. Sure there is a torrent out there somewhere if you’re desperate to watch it.

Rodrigo Vaz
Rodrigo Vaz

I believe it did! Thanks for answering me back, andy.

Geo
Geo

The PBS.ORG website has it online this month.

Rodrigo Vaz
Rodrigo Vaz

Thanks geo, I’ve already downloaded it by torrent!

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Client Story: Rich – “Dieting Without The Drugs” | RippedBody.jp

[…] I came across leangains a few years ago but there wasn’t really much about it. When I watched horizon I couldn’t believe it and it was nice to hear back-up on what I believed made sense! Hence I […]

Christian cabrera
Christian cabrera

Where can i Find info about how to calculate My macros…..Please been looking all over and not finding à proper help
Christian

Mark
Mark

As luck would have it, there is an article on this very site with the title you’re looking for:

https://rippedbody.com/2011/10/23/how-to-calculate-leangains-macros/

🙂

Andy Morgan
Andy Morgan
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If it ain’t broken… | RippedBody.jp

[…] doubtful it will. Recall the hierarchy of nutritional importance. Overall energy intake for the day and then your macros (specific macro-nutritional intake) are far […]

Ondrej
Ondrej

If one is skinny fat at around 15 percent bodyfat, rather weak and starting training, wouldn’t he be better of not to do any IF/macro counting and just eat normally with adequate protein and grow, then start to incorporate Leangains diet?

Mark
Mark

For what it’s worth, I don’t do IF because it’s some kind of voodoo magic for fat loss. I do it because:
1) increased energy level and mental clarity during the fasted state. The further into the fasted state I go, the more energy I have.

2) I get to eat like a man, not a boy. I don’t like eating 5 or 6 little kiddie meals. I like to eat a couple big meals a day. When you pack all your macros into just 2 (or 3) meals, you get more variety in what you can eat and still fit your macros.

And as others have stated, you can still go over your cals when IF’ing. If I’m going out to eat with friends, I’ll fast all day and just eat the one meal. But, with appetizers, entree, and dessert; I can easily blow past my daily cals in that one meal. 🙂

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Jonathan Evatt Online | The Virtues of Fasting

[…] Intermittent Fasting -The BBC Horizon Documentary […]

Scott Crawford, AIA, LEED AP
Scott Crawford, AIA, LEED AP

Reblogged this on .

Beau
Beau

Good analysis as always. Funny, I popped on the site to look for the answers to a question I’ve had about this very topic. Specifically, meal timing with regards to the fasting and training schedules.

I’ve been lucky enough work-wise to keep a 12pm-8pm eating window (2 meals), rising at 5am, training 11am-12pm. I’ve been getting shredded; the system works! Well, work has changed and now I often need to workout early morning. When I follow Martin’s advice and keep up the fast post-w/o and BCAA every 2hrs until my feed at 12pm, I feel TERRIBLY wiped out and starved all day, vs quite happily satiated when I feed big RIGHT AFTER my training session at 12pm.

How important is keeping the 16hr fast and scheduled eating windows? Is it heresy to train early morning, eat big, fast all day, eat big at 8pm, and go back to IFing and a 12pm-8pm feeding/fast schedule on rest days?

Andy Morgan
Andy Morgan

You could try that. Might feel hungry during the day but interested to see your response. Thanks for volunteering to test-pilot it.

Paul
Paul

I am interested in this as well

krishn
krishn

HI Andy, I am a vegetarian and I eat Rehydrated Soya Protein on off days, would you recommend it?

Andy Morgan
Andy Morgan

Recommend? No, I recommend huge steaks, roast beef, chicken breasts and bacon. I’m not a fan of resorting to supplements to get your protein so I don’t keep up with the different brands. Obviously as a vegetarian you have little choice when trying to get the recommended levels of protein here. Just be aware of BCAA content as not all protein is made equal for muscle protein synthesis.

Ondrej
Ondrej

Hi Andy,
if I want to combine 1x a week training with Leangains diet, should I still include 3 training days in terms of macros or it’s better to use Your guide and make it 6 rest+1 training day? I understand that the point of “training days” is to allow growth, but I suppose the diet is “prepared” for 3 training days which is reflected in all equations used. The third option would be a compromise: 2x a week training and 2 training days.

Andy Morgan
Andy Morgan

Just have slightly higher carbs on your training day and all the others the same.

Jeremy
Jeremy

i need reminders like this. Thanks Andy.

Andy Morgan
Andy Morgan

Regarding “nutritional hierarchy of importance”? You’re not alone bud.

Nick
Nick

Andy, congrats on reaching 1 million hits…10 million is right around the corner.

Andy Morgan
Andy Morgan

Cheers bud.

chris wray
chris wray

hello!i’m 26 year old male and train over an hour cardio or strength train 6 days a week. I’m really keen to try a 5:2 IF but i’m just concerned about my fasting day. can i still train and fast? sorry if i’m repeating a post!!

Andy Morgan
Andy Morgan

Yes, but I’d be more concerned about your 12 times a week training if you’re going for appearance goals and aren’t an athlete.

chris wray
chris wray

yes it’s appearance goals, wish i was an athlete!!!sorry i miss explained, i train either cardio for over and hour (cycling to work),or strength train for over an hour per day so 6 training sessions a week. i was going to strength train on my fasting days as i don’t fancy cyling 13 miles to work,12 hour shift then cycling 13 miles home without food…unless you think it would be ok?any thoughts please?thank you for your reply, you’ll be sick of replying to all million of us soon so i thought i’d sneak in for another post!!! 😀

Andy Morgan
Andy Morgan

Cycling in the morning fasted isn’t an issue. Eat lunch and you don’t need BCAAs for the journey home either. Don’t train 6 days a week with weights though.

chris wray
chris wray

Thank you for your advice i really appreciate it! 😀

Andy Morgan
Andy Morgan

Most welome.

James Wittering
James Wittering

Great piece Andy, just what I’ve been thinking about. I thought the show was motivating, if a little simplified. And yes, I did worry about the whole IGF-1 Vs physique thing. I’ve reached my target weight and BFR with Tim Ferris’s Slow Carb approach and find it easy to maintain with it. But I’m also interested in the benefits of IGF-1 lowering for health reasons.

So I’m thinking of mixing it up a bit: slow carb mon, wed, fri, fast tues, thurs and adding fruit and whole grains to the weekend (and a few beers). With some resistance training on the slow carb days.

I feel more confident now that the fast days won’t impact so much on the slow carb work out days now! Any thoughts?

Cheers again for covering this!

Andy Morgan
Andy Morgan

Thoughts:
The whole “slow-carb” thing works through calorie restriction via restriction of food choice, not the GI or II index. Thus if you’re at maintenance right now with 7 days of your slow-carb diet then adding two non-rescticted days without making adjustments to the others will lead to a weekly surplus and this gain.

jay
jay

Hi Andy. Usually i would work out on the Sunday but i can’t because of a family event out of town. There will be a Hugh meal of the best foods though. Do you think working hard on Saturday instead will still improve partitioning for Sundays meal if i kept calories and carbs lower on the Saturday?

I don’t want to limit food choices much as now, thanks to IF, i have a reputation to maintain regarding how much i eat.

Ondrej
Ondrej

Hi Andy,I am trying to find my own way. Do you think Eat Stop Eat 2x week 24h fast and 1x week High Intensity Training with dumbbells for 30 minutes can lead to similar results as presented here?

Andy Morgan
Andy Morgan

ESE and 5:2 are basically the same.

Ondrej
Ondrej

I meant if You think it’s possible to get the same physique as from Leangains/ Starting Strength or other here mentioned programme…using HIT once a week and IF(ESE) 2x24hours a week + sleep 9 hours. Theoretically, caloric restriction is caloric restriction and training is training. I am pretty sure it’ll take more time than 12 weeks but I believe I could get there. I am 22yo, former 179cm/80kg skinny fat, now rather skinny at 179/71 but muscle building is slow. My goal is cca 8 percent bodyfat and appearing really lean and musculular.

Andy Morgan
Andy Morgan

Yes of course, but the question is what’s more efficient.

Andy Morgan
Andy Morgan

Re. Partitioning: probably not. the best approach may simply be to skip the other meals except for the feast.

Darren
Darren

Andy, congratulations on the 1 million hits! And i am really looking forward to reading Stuart McRobert’s post!!

Darren

Andy Morgan
Andy Morgan

Cheers buddy!

Scott Tidmarsh
Scott Tidmarsh

As nice as it was to see IF being discussed in the mainstream on the BBC I thought the program was average at best.
Did you happen to catch the previous episode about HIIT? I thought that was far better.

Scott

Andy Morgan
Andy Morgan

In honesty Scott I think both programs were a disappointment. Points and science cherry-picked from research to make it more sensational and interesting for the main-stream masses, trying to make something complicated black and white. However sometimes oversimplification is a necessary evil to help motivate people to get off their arse and do something. -If it were too complicated then people would simply switch off.

I am however grateful that the BBC decided to do something on exercise, IF specifically. -It adds credibility to the idea of it.

Bart
Bart

As always you added little facts that matter.
Stuart McRobert ? WOW !!!

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