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

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JUSTIN
JUSTIN
October 13, 2020 06:21

Andy,

Thank you for all of the great content. I am a 5’11 185lb, 45yo male, lift 3-5x week 10-13%BF. Looking to maintain or bounce back to being lean over course of the year. Based on your protein recommendations and meal timing guide, how would you suggest I break up the 185g of protein over the course of the day (8hr eating window of 11:30am-7:30pm)? I workout mid late afternoon around 3pm each day. Should I consume all protein during the recommended 2 meals and pre-workout shake or should I break up the protein into a 4th and possibly 5th separate feeding(s). If so, how would you suggest? Thx!

Pinks
Pinks
September 17, 2020 22:46

Hi Andy, I am a woman and I am doing around 30 minutes of weight training at 5am (4 times a week). I usually still fast until 12am and I only have a preworkout. I started fasting for health benefits, I dont suffer from allergies or seasonal flus like I used to in the past. Will having whey before or after working out benefit me more than the supposed health/immune benefits of fasting?

kimia sade
kimia sade
September 1, 2020 10:40

Hi Andy,
I read you recommend Whey protein before a 6 am workout. I use Vegan protein is that ok? Also My 6 am cardio is kickboxing and I weight train (with DB’s ) in the evening. Normally I drink a protein shake after I work out in the morning with almond milk. Is it ok to continue that and have my first real meal say at noon?

Alex R
Alex R
September 1, 2020 04:18

Hey Andy, as others have mentioned, this is a great source of information! I have been doing IF for about a year now and trained once in a while since I was always doing other sports. I was thinking about getting into LG because it sort of puts my diet and exercise goals in one. I was hoping to build a home gym to do this but am skeptical of being able to have enough equipment to reach my goals without taking out another loan! Is it possible to do with minimal gym equipment?
I was planning on purchasing a barbell w/ plates, a bench and build my own bench press/squat rack.
I’m only 160lbs and figure I probably won’t get into big weights anytime soon, so maybe I can get by. What do you think?

Nick S
Nick S
August 9, 2020 23:04

Hey Andy, fantastic site! Most comprehensive “one stop shop” resource I’ve found for LG and IF, thank you. Question: do protein shakes count as meals? If I need 230 grams of protein, if 30 come pre or post workout, do I eat 100 for lunch and 100 for dinner if eating 2 actual meals per day or do I aim for 2 meals and a snack or two, for example?

Weston
Weston
August 12, 2020 04:38
Reply to  Andy Morgan

So if hunger is an issue, could you replace the morning post workout shake with just some cottage cheese or nonfat Greek yogurt? Thank you!

Justin Conley
Justin Conley
August 1, 2020 09:53

Hey Andy,

I train in the early mornings. I take one scoop of protein prior to training and one scoop post training. However, I started skipping breakfast so my first meal after training isn’t until lunch. My body feels fine doing this. However, am I taking gains away from not eating after my workout?

Jeppe
Jeppe
April 9, 2015 17:18

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
April 7, 2015 02:54

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
April 2, 2015 23:58

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
March 26, 2015 01:40

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
March 24, 2015 13:59

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
March 17, 2015 05:23

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
March 24, 2015 10:18
Reply to  Stefan

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
March 24, 2015 21:07
Reply to  Andy Morgan

Got it! Thanks..

Jenn
Jenn
March 14, 2015 12:00

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
February 26, 2015 21:03

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
March 1, 2015 23:57
Reply to  Andy Morgan

Hello Andy,

Great site!

When you have a moment can you confirm my macros?

[Deleted by Andy]
Thanks in advance.
Cory

John
John
February 24, 2015 07:22

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
February 21, 2015 01:22

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
February 18, 2015 20:01

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
February 18, 2015 09:02

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
February 13, 2015 12:55

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
February 13, 2015 17:08
Reply to  Andy Morgan

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
February 17, 2015 00:13
Reply to  Andy Morgan

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
February 13, 2015 01:16

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!!

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