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From Obese To Shredded - Jayson's Story | RippedBody.com

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How To Calculate Your Leangains Macros | RippedBody.jp

[…] The Leangains Guide […]

Jeppe
Jeppe

Hi Andy,

As suggested I have tried out skipping breakfast. At first I was quite amazed by how easy it was to get through the morning without eating, as long as I had my coffee. And I felt that it certainly was helping me in cutting away fat and keeping me on the targeted calories – a really good experience. However, after a couple of weeks, I had to be honest to myself and admit that I actually was not feeling completely at the top of my game some of these mornings, when at work. I would get a little dizzy and simply not feeling that I could have an as efficient conversaiton with a co-worker as I usually did.

A friend, who have studied your guides a lot I believe, told me that in theory, you are still fasting as long as you eat less than 75 kcal (is that true?). So I have tried that; eating a small portion of high-protein youghurt during the morning. Slowly, I have now slipped into a situation where I am not so serious about skipping breakfast, simply because I was not feeling it was worth it, due to the dizzyness and being ‘light-headed’.

Do you have any comments/ideas that I could try out to adress this dizzy-ness? As of now, I do not see skipping lunch or dinner as options, for some of the same reasons you have mentioned.

Leonardo Pires
Leonardo Pires

Hey Andy,
I’m a beginner and trying to lose weight (about 12 pounds) while keeping, and gaining if possible, muscle mass. Do you think it is worth for me to workout 5~6x/week? Or it wouldn’t make a significant difference?
I’ve been seeing a lot of people with great results and only working out 3x/week, so I acctually started wondering if putting more volume as a beginner would be just a waste of time.
What do you think?

Great site!
Best regards,
Leonardo

DJ Changsta
DJ Changsta

Hi Andy,

I was wondering what your view is on overnight muscle catabolism. I was planning to take a protein shake in the morning or casein protein at night, but this hinders the intermittent fasting.
From searching around some articles were saying that muscle catabolism is minimal if you get right number of calories and macros for your BMR?

Thank you,
Ben

Anna
Anna

Hello!

I’ve just stared my cut. I’ve been doing Lean gains for a year now and I really love it. BUT! I struggle with hunger constantly.
I started to cut out 400cal and the hungerpain is just horrible. I’m looking to loose a little weight (Not more than 3-5kg) Weightloss comes fairly easy for me but this time the hunger is just extreme. Any advice?

Gregory
Gregory

Hey Andy

I’m new to the intermittent fasting diet and wanted to know what’s your best meal plan for someone just starting out?

Stefan
Stefan

Hi Andy!
Former client here.

I just hit 170kgx3 in deadlift, first time I’ve PRed since 2012!

BUT, I want to change my workout schedule so that I workout at 6am. This leaves a 4-5 hour window until I eat breakfast. Isn’t it “bad” to not replenish your body with food/protein in a certain window after working out?

Dan
Dan

Hi Andy,
I’m a little confused on the amount of carbs I should be consuming?? My calorie intake is 2,250, My protein intake is at 180, and my fat intake is at 114. What should be my carb intake? The articles I read several times says the rest should be in carbs. Am I missing something? I’m new to this site and want to cut weight and get leaner. Please help.
Dan

Dan
Dan

Got it! Thanks..

Jenn
Jenn

Hi Andy,

My Stats: Female, 30 years old, 5’2″, 127lb, vegetarian (but do eat dairy and eggs), do not drink.

I’m naturally an intermittent-faster (I have never eaten breakfast). I find the methodology quite simple to follow and can often fast for a whole day without noticing. However, since I have started learning to lift weights 6 months ago (I have a trainer) my body-weight has increased about 7lb+. I do understand there’s some muscle gains but my waist measurement (my problem area) has not decreased (30″ around belly button – I have a small frame so it’s rather unsightly)

Can you provide direction on where I should focus to have success in fat loss…add cardio? eat at a caloric deficit? Reduce carbs?
I have my macros dialed in and I eat healthy overall.

Thanks,

Jenn
Vancouver, BC Canada

johnsuzuki
johnsuzuki

Hi Andy,
Im trying to a Leangains style bulk, but because of work, I can only work out twice a week on Wednesdays and Saturdays.
I understand that my macros should be cycled (+30% high carbs,low fat on training days, -10% high fat, low carbs on the following rest day)
But, how much should I eat on Mondays, Tuesdays, and Thursdays?

Thanks in advance!

Cory
Cory

Hello Andy,

Great site!

When you have a moment can you confirm my macros?

[Deleted by Andy]
Thanks in advance.
Cory

John
John

Hi Andy my wife wants to lose a lot of weight she is 269 lb she lifts weights M W F and Tues. and thurs, she does zumba should she stay low carbs on these days or should she have some carbs afterwards

Ross
Ross

Under “5 Mistakes You Don’t Want to Make,” point #1. you state that “muscle weights more than fat.” I am nitpicking here, but as a fitness professional, this is not technically accurate. A pound of feathers weighs the same as a pound of nails. The difference is the amount of space each takes up. Therefore, muscle is more dense than fat – but does not weigh more. A pound of muscle takes up less space than fat, as you know, and so as you state – if you gain a pound of muscle and lose a pound of fat, the scale weight will not change.

To those who are new to resistance training, people will also start storing more glycogen in the muscle. This also results in a temporary weight gain, or stalled weight loss, as fat losses are offset by glycogen storage and increased intramuscular water retention. So best to do the measurements of the different body parts you suggest, and take some pictures!

Great results in the photos, good stuff.

Dennis
Dennis

Hey Andy, I read a lot of highcarb on restdays and LC on trainingdays.
You fill your stores the day after the training.

Do you have any experience about that?

Matt
Matt

Enjoying the guides, Andy – great work.

I was wondering if you have a guide on shopping and doing this on a decent budget, specifically. Something on budgeting food shopping and guidance on the best cuts of meat for doing this on a budget would be fantastic.

Couldn’t find a guide about this on the site, so wondering if something is planned?

Thanks!

Nick
Nick

Hey Andy, enjoy your upcoming break 🙂

Looking back on my 2014 cut (6 months), I lost about 15 pounds of LBM and 15 pounds of fat, which is not optimum, obviously.

My protocols were pretty close to what you recommend, cycling carbs and calories, -30% and +10/0% on respective days. Cardio was light cycling 3 x per week for 30-45 minutes. Training was Reverse Pyramid, and strength improved for the first few months, and then maintained for the most part. Diet breaks were taken every 6 weeks or so.

With that info, what do you think I could have done better, or can do better next time. Cuts will be much shorter in the future since I have maintained relative leanness.

Thanks.

Nick
Nick

Thanks Andy.

I used body fat calipers, 9 point testing, with the same person taking my measurements weekly. Weight was calculated based on a weekly average, not just one day that maybe had a crazy reading. Protein was kept high, a bit over 2 gm per KG.

I began at 18% and ended at 8.4%. I know that there will be some changes in water, glycogen and bowel content, but it just seemed like quite a bit over a period of time. Do you think that low carbs could be more catabolic for some more than others? Should I go with a reduced calorie, but 40/40/20 (C/P/F) split next time?

Thanks again for your input.

Nick
Nick

Thanks Andy, I understand if you don’t want to continue the discussion any longer, but here is a link to my pre-cut and post-cut photos, if that may give you a visual guide of where my LBM loss may be (or not be). https://imagecdn.bodybuilding.com/img/user_images/growable/2014/06/23/51019691/gallerypic/hbkQwSTKJvmpFsgsbqAwEqCdXiZWYChrIrWb-610xh.jpg

Your comments would be appreciated though, based on your experience, to help me know whether I missed it, or had solid results, in your opinion. (between 2nd and 3rd clip)

Thanks again.

Giovanni
Giovanni

Hey Andy, is it ok to drink a protein shake after I workout? I usually workout between 5-6am, and break fast at 11:30 am

Great guide by the way!!

Rodrigo
Rodrigo

Hey Andy,

I have been eating ultra low carb/ketogenic for 8 months+ with some random carb refeeds that didn’t go that well (gained fat instantly). My family has a history of diabetes and insulin resistance. I’m not diabetic, but I did the keto diet in order to improve my insulin resistance and it worked great. I’ve been doing a slow recomp and so far it has worked great, but it gets slower every week and I feel it’s hard to gain muscle this way. I’m about 12-13% BF (I think) at the moment, and still gaining some muscle while shedding fat slowly. My goal is to reach 8-9% BF and then do a lean bulk. I want to start adding carbs again and have been experimenting with going up to 150g twice a week after workouts. I feel this is my upper limit, as whenever I go beyond this in regards of amount and frequency, I get sluggish and sleepy, and insane cravings. I have no problems adhering to my diet at all, except when I go beyond 150g carbs which is still considered low carb. What do you suggest I can do? BTW I’m 5’7 and currently 140 lbs and what I think is 12-13% BF (4 top abs are visible).

Rodrigo
Rodrigo

Thanks for your reply Andy,

I’ve read Lyle’s book and pretty much all the main books about ketosis and consider myself experienced in the keto realm, but I don’t know much about how to transition to low-moderate carb as I would like to. I hadn’t considered that insulin sensitivity improves as one gets leaner and you are completely right. I’m fairly lean at the moment thus why I think I have been able to experiment with those mild “carb loads” with success. I guess I can increase the amount of carbs on those “loading” days as I get even leaner. I’m very thankful for your insight, it has given me a great point of view that I wasn’t considering and will also take your advice on taking it easy with the bulking process.

Kind regards dear fellow.

Raul
Raul

This web site is so awesome and very instructive. I have read most of it. My question.

IIFYM diet, for cutting fat, if i add 50-100 cal. per week, where should I put those calories? Protein? Fat? Carbs? or all three?

I’m on my second week since I started so please excuse if my question is silly.

Dave
Dave

Andy, I’m from Mexico and I will start IF soon (for weight loss). I work from 9am-3pm. I train from 6:30-7:30 am (The big 3 routine). Can my feeding window be from 9am-5pm? This is our country`s traditional feeding hours, after that I`ll have the remaining 16 hours of fasting window. Is that ok? I belive this is the set-up that works best for me. Thank you so much.

Dave
Dave

Thanks very much Andy!

David
David

Hi Andy. I`m trying to lose fat. I understand that fat loss is mostly “diet” (eating/nutrituion habits). But I would like to make the most of my training sessions. I`ve searched a lot of workout routines in bodybuilding.com. But honestly I`m inclined towards your approach. That said, dou you think I should do some other routine in between my Mon-Wed-Fri workout sessions (The Big Three), besides cardio and the workout itself? I`ve read your cardio section as well, but I’m a runner. I just had a break from running and gained about 15 pounds, so I’m trying to lose that weight, as well as body fat, towards a leaner body. Thank you.

Also, the first time I tried IF (december 2013) I actually gained weight (i think as a result of the holidays),I think my calorie input was very high…should I keep track of everything I eat, or is there something more practical to do. I appreciate in advance your comments.