Intermittent fasting diet for fat l

Intermittent fasting diet for fat loss, muscle gain and health
Wednesday, April 14, 2010
The Leangains Guide
It's about time I compiled a comprehensive guide to my system, so here it is.

Intermittent fasting and Leangains

How does Leangains differentiate itself from some other intermittent fasting based diets? Here's a brief primer.


The basics

In-depth coverage of my approach, and the benefits of intermittent fasting, can be read about here.

A much shorter summary can be found here.


Fasting and feeding

My general position on the fasted phase is that it should last through the night and during the morning hours. Ideally the fast should then be broken at noon or shortly thereafter if you arise at 6-7 AM like most people. Afternoons and evenings are usually spent in the fed state.

However, the fast could also also be broken later in the day depending on your personal preferences and daily routine. I personally tend to break the fast as late as 4-6 PM since I work well into the night and rise later than most people with normal jobs.

The recommendation for fasting through the earlier part of the day, as opposed to the latter part of the day, is for behavioral and social reasons. Most people simply find it easier to fast after awakening and prefer going to bed satiated. Afternoons and evenings are times to unwind and eat. For adherence reasons during dieting, I've also found that placing the feeding phase later in the day is ideal for most people.


The protocols

I work with four different protocols depending on when my clients train. Depending on setup, one, two, or three meals are eaten in the post-workout period.


Fasted training

Training is initiated on an empty stomach and after ingestion of 10 g BCAA or similar amino acid mixture. This "pre-workout" meal is not counted towards the feeding phase. Technically, training is not completely fasted - that would be detrimental. The pre-workout protein intake, with its stimulatory effect on protein synthesis and metabolism, is a crucial compromise to optimize results. The 8-hour feeding phase starts with the post-workout meal.

Sample setup

11.30-12 AM or 5-15 minutes pre-workout: 10 g BCAA
12-1 PM: Training
1 PM: Post-workout meal (largest meal of the day).
4 PM: Second meal.
9 PM: Last meal before the fast.

Calories and carbs are tapered down throughout the day in the example above.


Early morning fasted training

Here's a sample setup for a client that trains early in the morning and prefers the feeding phase at noon or later. Read this for details regarding this protocol.

6 AM: 5-15 minutes pre-workout: 10 g BCAA.
6-7 AM: Training.
8 AM: 10 g BCAA.
10 AM: 10 g BCAA
12-1 PM: The "real" post-workout meal (largest meal of the day). Start of the 8 hour feeding-window.
8-9 PM: Last meal before the fast.

For the sake of conveniency, I recommend getting BCAA in the form of powder and not tabs. Simply mix 30 g of BCAA powder in a shake and drink one third of it every other hour starting 5-15 minutes pre-workout. Tabs are cheaper, but much more of a hassle (you're going to have to pop a lot of tabs). Check my supplements guide for specific brand recommendations.


One pre-workout meal

This is the most common setup for my younger clients that are still in college or have flexible working hours.

Sample setup

12-1 PM or around lunch/noon: Pre-workout meal. Approximately 20-25% of daily total calorie intake.
3-4 PM: Training should happen a few hours after the pre-workout meal.
4-5 PM: Post-workout meal (largest meal).
8-9 PM: Last meal before the fast.


Two pre-workout meals

This is the usual protocol for people with normal working hours.

Sample setup

12-1 PM or around lunch/noon: Meal one. Approximately 20-25% of daily total calorie intake.
4-5 PM: Pre-workout meal. Roughly equal to the first meal.
8-9 PM: Post-workout meal (largest meal).


Key points

* No calories are to be ingested during the fasted phase, though coffee, calorie free sweeteners, diet soda and sugar free gum are ok (even though they might contain trace amount of calories). A tiny splash of milk in your coffee won’t affect anything either (½-1 teaspoon of milk per cup at the most - use sparingly and sensibly if you drink a lot of coffee). Neither will sugar free gum in moderation (~20 g).

* The fast is the perfect time to be productive and get things done. Don’t sit around, get bored and brood about food.

* Meal frequency during the feeding phase is irrelevant. However, most people, including me, prefer three meals.

* The majority of your daily calorie intake is consumed in the post-workout period. Depending on setup, this means that approximately 95-99% (fasted training), 80% (one pre-workout meal) or 60% (two pre-workout meals) of your daily calorie intake is consumed after training.

* The feeding window should be kept somewhat constant due to the hormonal entrainment of meal patterns. We tend to get hungry when we're used to eating and maintaining a regular pattern makes diet adherence easier. If you're used to breaking the fast at 12-2 PM and ending it at 8-10 PM, then try to maintain that pattern every day.

* On rest days, meal one should ideally be the largest meal, as opposed to training days where the post-workout meal is the largest meal. A good rule of thumb is to make meal one on rest days at least 35-40% of your daily calorie intake. This meal should be very high in protein; some of my clients consume more than 100 g of protein in this meal.

* When working with clients I am always open to compromising on the above rule. If your preference is to eat a larger meal in the evening instead of noon, or whenever you break the fast, it's no great harm. Some people prefer to save the largest meal on rest days for dinner with their family instead of having a large lunch and that's fine by me if it makes them enjoy and adhere to their diet better.

* Macronutrients and calorie intakes are always cycled through the week. The specifics depends on the client's ultimate goal: fat loss, muscle gain or bodyrecomposition. The details will be revealed in the book. Generally speaking, carbs and total calorie intake is highest on training days. On rest days, carbs are lower and fat is higher. Protein is kept high on all days.

* Here are the supplements I recommend everyone to take on a daily basis: a multivitamin, fish oil, vitamin D and extra calcium (unless dairy is consumed on a regular and daily basis).

* For fasted training, BCAA or an essential amino acid mixture is highly recommended. However, if this feels like too much micromanaging or simply questionable from an economic standpoint, you could also make due with some whey protein. The importance of protein intake prior to fasted training is outlined in this and this post.

* People sometimes ask me which protocol is best. I tend to look at things from a behavioral perspective first and foremost, so my reply to that is to choose the protocol best suited to your daily routine and training preferences. When dealing with clients I make the choice for them. If you work a 9-5 job and your only option is to train after work, training fasted is generally a bad idea and I always choose the one or two meals pre-workout protocol.

* Even from a physiological perspective, each protocol has it's own strengths and theoretical benefits. With "physiological perspective" I mean in terms of nutrient partitioning, fat loss and muscle growth. This deserves an article on it's own. I have some interesting and compelling arguments that I think are very unique.

Below I'll list some other resources that I think will give you an idea of what Leangains is all about.


Diet methodology

Calories, foods and macronutrient choices play an important role in the optimal diet. The following articles will give you an insight into my philosophy on this topic.

Scorch Through Your Fat Loss Plateau

Maintaining Low Body Fat

Intermittent Fasting, Set-Point and Leptin


Diet psychology

The right mental attitude is a crucial factor for a successful diet and training routine. This is an area that is all too often overlooked. I've explored this subject through many different perspectives.

The Secret Benefit of Being Lean

The Marshmallow Test

How to Look Awesome Every Day

How People Fail Their New Year's Resolutions


Regarding comments

Commentators often ask me if this or that is fine or how they should optimize things. I simply don't have time or energy for that any longer. Understand that a lot of factors need to be taken into consideration when determining calorie intake and macronutrient cycling; body weight, body fat, activity level, training routine, gender, insulin sensitivity and so forth. That's why I have clients - optimizing a diet plan requires time and reflection, and being a perfectionist by nature I simply can't "okay" something without having all the facts in front of me.
Martin Berkhan at 1:45 PM 0 Comments
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結果 (中文) 1:

Intermittent fasting diet for fat loss, muscle gain and healthWednesday, April 14, 2010The Leangains GuideIt's about time I compiled a comprehensive guide to my system, so here it is.Intermittent fasting and LeangainsHow does Leangains differentiate itself from some other intermittent fasting based diets? Here's a brief primer.The basicsIn-depth coverage of my approach, and the benefits of intermittent fasting, can be read about here.A much shorter summary can be found here.Fasting and feedingMy general position on the fasted phase is that it should last through the night and during the morning hours. Ideally the fast should then be broken at noon or shortly thereafter if you arise at 6-7 AM like most people. Afternoons and evenings are usually spent in the fed state.However, the fast could also also be broken later in the day depending on your personal preferences and daily routine. I personally tend to break the fast as late as 4-6 PM since I work well into the night and rise later than most people with normal jobs.The recommendation for fasting through the earlier part of the day, as opposed to the latter part of the day, is for behavioral and social reasons. Most people simply find it easier to fast after awakening and prefer going to bed satiated. Afternoons and evenings are times to unwind and eat. For adherence reasons during dieting, I've also found that placing the feeding phase later in the day is ideal for most people.The protocolsI work with four different protocols depending on when my clients train. Depending on setup, one, two, or three meals are eaten in the post-workout period.Fasted trainingTraining is initiated on an empty stomach and after ingestion of 10 g BCAA or similar amino acid mixture. This "pre-workout" meal is not counted towards the feeding phase. Technically, training is not completely fasted - that would be detrimental. The pre-workout protein intake, with its stimulatory effect on protein synthesis and metabolism, is a crucial compromise to optimize results. The 8-hour feeding phase starts with the post-workout meal.Sample setup11.30-12 AM or 5-15 minutes pre-workout: 10 g BCAA12-1 PM: Training1 PM: Post-workout meal (largest meal of the day).4 PM: Second meal.9 PM: Last meal before the fast.Calories and carbs are tapered down throughout the day in the example above.Early morning fasted trainingHere's a sample setup for a client that trains early in the morning and prefers the feeding phase at noon or later. Read this for details regarding this protocol.6 AM: 5-15 minutes pre-workout: 10 g BCAA.6-7 AM: Training.8 AM: 10 g BCAA.10 AM: 10 g BCAA12-1 PM: The "real" post-workout meal (largest meal of the day). Start of the 8 hour feeding-window.8-9 PM: Last meal before the fast.为了方便，我建议你找支链氨基酸粉和不选项卡的形式。简单地混合 30 克支链氨基酸粉在摇，喝一口三分之一，每个小时都开始 5-15 分钟前锻炼。标签是便宜，但更多的麻烦 (你会不得不流行很多选项卡)。检查特定品牌推荐我补充指南。健身前吃一顿饭这是最常见的设置为我年轻的客户，还在上大学或有灵活的工作时间。设置示例12-1 下午或午餐中午: 健身前餐。大约 20-25%的每日摄入的总热量。3-4 下午: 培训应该发生健身前餐后的几个小时。4-5 下午: 运动后餐 (大餐)。8-9 下午: 之前快速最后一餐。健身前吃两顿饭这是人们正常的工作时间通常协议。设置示例12-1 下午或午餐中午: 吃顿晚饭。大约 20-25%的每日摄入的总热量。4-5 下午: 健身前餐。大约等于第一顿饭。8-9 下午: 运动后餐 (大餐)。关键点* 不含卡路里摄入禁食阶段，虽然咖啡、 无热量的甜味剂，无糖苏打水和无糖口香糖是好的 (即使他们可能含有微量的卡路里)。小飞溅的牛奶在你的咖啡不会影响任何东西要么 (½ 1 茶匙每杯牛奶最-使用谨慎和明智地，如果你喝大量的咖啡)。既不将糖适量 (~ 20 g) 的口香糖。* 快速是生产力和做事的最佳时机。不要坐在那里，感到有些厌烦和育雏关于食物。* 在喂养阶段餐频率无关。然而，大多数人，包括我在内，喜欢吃三顿饭。* 您每日的卡路里摄入量多数被消耗运动后时期。根据设置，这意味着，大约 95-99%(禁食培训)，培训后消耗的 80%(前锻炼一顿饭) 或你每天的卡路里摄入量的 60%(健身前两顿饭)。* 喂养窗口应该有点常数由于膳食模式的荷尔蒙夹带。我们往往会饿，当我们已经习惯吃和维持固定的模式让饮食坚持治疗变得更容易。如果您习惯于 12-2 下午开斋和截至 8-10 下午，然后试着保持这种模式每一天。* 在休息日、 餐一个理想情况下应该是大餐，而不是培训天在那里锻炼后是大餐。一个好的经验法则是做顿饭一个人在休息日至少 35-40%的日常卡路里摄入量。这顿饭应该是很高的蛋白质;我的一些客户消费超过 100 克的蛋白在这顿饭。* 当与客户一起工作时我总是打开到影响上述规则。如果您的首选项而不是中午，晚上吃一顿大餐或每当你开斋，它没有危害极大。有些人喜欢在休息日的问题与他们的家庭而不是大量的午餐晚餐上保存大餐，挺好的我如果能让他们享受和更好地坚持他们的饮食。* 这一周总是骑自行车营养素和热量的摄入量。具体情况取决于客户端的终极目标: 减少脂肪、 肌肉增益或 bodyrecomposition。细节将在书中披露。一般来说，碳水化合物和总的卡路里摄入量在训练的日子里是最高。在休息日、 碳水化合物较低和脂肪较高。在所有的日子里，蛋白质是保持高。* 在这里我推荐大家采取每日补充: 复合维生素，鱼油、 维生素 D 和额外补充钙质 (除非乳制品消耗在定期和日常的基础上)。* 为禁食培训，支链氨基酸或氨基酸混合物被推荐。然而，如果这种感觉就是太多婆妈或只是怀疑从经济的角度来看，你还可以适当用一些乳清蛋白。在这方面和这篇文章概述了禁食在培训前的蛋白质摄入量的重要性。* People sometimes ask me which protocol is best. I tend to look at things from a behavioral perspective first and foremost, so my reply to that is to choose the protocol best suited to your daily routine and training preferences. When dealing with clients I make the choice for them. If you work a 9-5 job and your only option is to train after work, training fasted is generally a bad idea and I always choose the one or two meals pre-workout protocol.* Even from a physiological perspective, each protocol has it's own strengths and theoretical benefits. With "physiological perspective" I mean in terms of nutrient partitioning, fat loss and muscle growth. This deserves an article on it's own. I have some interesting and compelling arguments that I think are very unique.Below I'll list some other resources that I think will give you an idea of what Leangains is all about.Diet methodologyCalories, foods and macronutrient choices play an important role in the optimal diet. The following articles will give you an insight into my philosophy on this topic.Scorch Through Your Fat Loss PlateauMaintaining Low Body FatIntermittent Fasting, Set-Point and LeptinDiet psychologyThe right mental attitude is a crucial factor for a successful diet and training routine. This is an area that is all too often overlooked. I've explored this subject through many different perspectives.The Secret Benefit of Being Lean
The Marshmallow Test

How to Look Awesome Every Day

How People Fail Their New Year's Resolutions


Regarding comments

Commentators often ask me if this or that is fine or how they should optimize things. I simply don't have time or energy for that any longer. Understand that a lot of factors need to be taken into consideration when determining calorie intake and macronutrient cycling; body weight, body fat, activity level, training routine, gender, insulin sensitivity and so forth. That's why I have clients - optimizing a diet plan requires time and reflection, and being a perfectionist by nature I simply can't "okay" something without having all the facts in front of me.
Martin Berkhan at 1:45 PM 0 Comments
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結果 (中文) 3:

间歇性禁食减肥，增加肌肉与健康
星期三，2010年4月14日
的leangains引导
是时候我编的一个全面的指南，我的系统，所以在这里。

间歇性禁食和leangains

如何区别于其他leangains间歇性禁食日粮？这是一个简短的引物，在深度覆盖我的方法的基本知识，和间歇性禁食的好处，可以读到这里。

更短的总结可以在这里找到。


禁食和进食

我一般位置在禁食阶段，它应该贯穿在晚上和早晨的时间。理想情况下，快速将在中午或此后不久，如果你出现在我最喜欢的人打破6-7。下午和晚上通常是在美联储度过的，然而，在这一天里，由于个人喜好和日常生活的不同，在这一天里也会被打破。我个人倾向于打破快到下午4-6点因为我工作后比大多数人正常工作到深夜和上升。

推荐空腹在今天早些时候的一部分，相对于后者的一部分，是行为和社会原因。大多数人只是更容易快速觉醒后，喜欢睡觉饱满。下午和晚上是休息和吃饭的时间。对于坚持节食的原因，我还发现，在一天中放置喂养相是大多数人的理想选择。我的工作有四种不同的协议，这取决于我的客户机。根据设置，一个，两个，或三餐都在锻炼后吃
时期。

禁食训练

训练开始后空腹摄入10克支链氨基酸或类似的氨基酸混合物。这个“预锻炼”餐是不算对喂养阶段。技术上，培训不完全禁食-这将是有害的。预锻炼蛋白质的摄入量，其刺激作用对蛋白质的合成和代谢，是一个至关重要的妥协，优化结果。8小时喂养阶段开始与训练后的一餐。

样品安装

11.30-12是5-15分钟训练前：10克支链氨基酸
12-1下午：培训
下午1点：训练后的一餐（当天最大的餐）。
下午4点：第二餐。
晚上9点之前快速的最后一顿饭。

卡路里和碳水化合物是锥形的下来在一天中的例子。


清晨禁食训练

下面是一个示例设置为客户端，火车早在早上喜欢饲养期在中午或下午。阅读本协议的详细信息：5-15分钟训练前：10克支链氨基酸。
6-7是：培训。
早上8点：10克支链氨基酸。
上午10点：10克支链氨基酸
12-1下午：“真正的”训练后的一餐（当天最大的餐）。8个小时的料窗口开始。
8-9点：之前的最后一顿饭

快。为方便起见，我建议在粉末形式而不是标签得到支链氨基酸。简单的混合30克支链氨基酸粉摇一摇，喝它每隔一小时启动5-15分钟的运动前三分之一。标签是更便宜，但更多的麻烦（你要弹出很多标签）。检查我的补充指南，为特定的品牌建议。这是我的小客户，还在上大学或工作时间灵活最常见的设置。

样品安装

12-1点左右午餐/中午：运动前餐。大约20-25%的每日摄入的总热量。
3-4点：培训应该发生几小时的运动前餐后。
4-5点：训练后的一餐（最大的餐）。
8-9点：在快速的最后一顿饭。


两运动前餐

这是正常工作时间的人通常的协议。

样品安装

12-1点左右午餐/中午的一顿饭。大约20-25%的每日摄入的总热量。
4-5点：运动前餐。大致相等的第一顿饭。
8-9点：训练后的一餐（最大的餐）。


要点

*无卡路里的摄入是在禁食阶段，虽然咖啡，无热量的甜味剂，饮食苏打和无糖口香糖是好的（尽管他们可能含有微量的热量）。在你的咖啡里一个小小的牛奶里不会影响任何东西（½- 1茶匙牛奶每杯最有节制地使用和明智的如果你喝很多咖啡）。不含糖的口香糖（20克），快的是完美的时间是生产和完成的事情。