Journey to Lean

[memphisman123]

First off, I would like to thank everyone for taking the time to read my post. This thread will serve as my nutrition and training log. About a month ago I decided to give IF a go more specifically Lean Gains. When I started I weighed around 207 pounds as of Friday I am down to 201 pounds. After taking the first month to get situated within IF I am now ready to seriously track my macros. I am adhering to a 16 hour fast window from 10.pm.-2.pm. On training and off days I have been breaking my fast with two scoops of protein at 2.p.m. On training days I have been eating all of my carbs post work out in the fashion of 3+ servings of either brown rice, wheat pasta, or quinoa and then adding things like Greek yogurt with granola to get the rest of my carbs in. On off days the only direct carbs I consume come from green veggies ( green beans, broccoli), and salsa on top of my eggs. For training I am doing DC with training days being Monday, Wednesday, and Friday. Off days I do 30 minutes of fasted cardio around an hour or two before I break my fast.

Stats:
21 years old
5'11
201 pounds
3 years lifting (1.5 serious)

According to my TDEE I need 2714 calories a day after shaving 500 off the top ( I used moderately active since I am in the gym in some capacity every day). I would like some help from some people more experienced in IF to help me with my macro split. I would like to continue the protocol I referenced in the beginning if at all possible.

List of foods:

Protein: Chicken breast, Egg whites, Tilapia, shrimp (when on sale), protein powder
Carbs: brown rice, wheat pasta, quinoa, fat free Greek yogurt, flax seed granola, oatmeal, green veggies, salsa
Fats: Whole eggs, 90/10 ground beef, All natural almond or peanut butter.

Thanks for the help!

[cj111]

Never done IF cause it doesn't really jive with my schedule, but I've read about it.
I would have some of your carbs pre work out, 25% of your daily total. I don't know how you would have energy to train breaking a fast and then just running off two scoops of protein.

Whats your BF%?

Your food choices are good, dont be afraid to eat some beef or pork or tuna!

[memphisman123]

Never done IF cause it doesn't really jive with my schedule, but I've read about it.
I would have some of your carbs pre work out, 25% of your daily total. I don't know how you would have energy to train breaking a fast and then just running off two scoops of protein.

Whats your BF%?

Your food choices are good, dont be afraid to eat some beef or pork or tuna!

Thanks for the reply. I have been doing the 2 scoops of protein to break my fast for a few weeks now, because I lift at 3 p.m. and was afraid I would not have enough time to digest them. Also I read a few articles on how breaking a fast with protein only feeding helps with GH levels and fat loss while training. According to the BF photo that gets posted on here a lot I am in between the 15%-20% photo. I would guess I am closer to the 15% in every aspect except for my stomach. I would love to eat beef every day, but on training days I find it easier to slam down 1.5 pounds of either fish or chicken.

[memphisman123]

Also to give a more in depth view of how I have been eating on training and off days.

Training days:
Pre work out (break fast): 2 scoops protein in water
Post shake: 1 scoop protein & 1 scoop complex carb powder in water
Post work out meal: 1.5 pounds chicken or Tilapia/ 3+ servings of either brown rice, wheat pasta, or Quinoa
Desert: 1 serving Fat free Greek Yogurt + 1 serving flax seed granola
Before fast meal ( around 9 p.m.): 2 cups egg whites + 1 whole egg/ 1 serving oatmeal

Off days:
Meal 1 (break fast): 2 scoops protein in water
Meal 2: 1 pound of chicken + 8 ounces of 90/10 beef & 8oz steam veggies
Meal 3: 4 large whole + 2 cups of egg whites with Salsa on top & 8oz steam veggies
Meal 4: 2 scoops protein in water & 2 servings of either Almond butter or natural peanut butter

Thinking of doing 40/40/20 (P/C/F) on training days based on 2714 calories. On off days I am thinking about dropping cals to 2500 and doing high protein/ Fat and zero carbs besides veggies, and the ones from protein shakes.

[memphisman123]

After giving it some thought I decided to take CJ11's advice and add in some carbs when I break my fast.

2:00 p.m. Break fast:
2 scoops protein
1 scoop complex carb powder
1 regular size banana

3:30 p.m. Training A1
BB bench: 230 x 8 x 4 x 3
DB shoulder: 95's x 5 x 4 x 3
Reverse smith bench: 2 plates per side +5 x 9 x 5 x 4
Motor cycle row pull downs: 170 x 12 x 7 x 5
Chest supported T-bar rows: 4 plates + 10 x 10/ 4 plates + 35 x 5

Notes: Over all great day I either added weight on every movement or beat the log book for reps

After training 1 scoop protein in water

Post work out meal:
1.5 pounds Chicken Breast ( weighed cooked)
2 servings BBQ sauce
4 servings brown rice ( weighed uncooked)

[cj111]

Whats complex carb powder? Like waxy maize? Better off eating some oats or granola, something that will give you some sustained energy. I thought powdered carbs are fast acting..I could just be talking out my ass

[memphisman123]

Whats complex carb powder? Like waxy maize? Better off eating some oats or granola, something that will give you some sustained energy. I thought powdered carbs are fast acting..I could just be talking out my ass

It was given to me by a friend who no longer lifts. It is from NutraBio and is called Carbo Max 100% complex carbs.

Nutritional break down:
Total fat = 0
Total carbs=28
Dietary fiber=0
Sugars= < 1 gram
Protein= 0

Although when I run out I will defiantly just toss oats into my pre shake for cost sake.


Eating for the 8 hour fast:

2:00 p.m. Break fast:
2 scoops protein
1 scoop complex carb powder
1 regular size banana

After training 1 scoop protein in water
Post work out meal:
1.5 pounds Chicken Breast ( weighed cooked)
2 servings BBQ sauce
4 servings brown rice ( weighed uncooked)

Final meal:
1 serving fat free Greek Yogurt + 1.5 servings Flax seed granola
1 Scoop protein mixed in with one serving oatmeal

Totals: P= 276/ C= 267/ F=38

Notes: Forgot I ran out of eggs and liquid egg whites so had to add in another scoop of protein powder to reach goals.

[memphisman123]

gym at 12 today ( non lifting day):
30 minutes fasted cardio on elliptical
foam rolled for 10 minutes
Did some core and obliques
Steam room 10 minutes

meal 1: (2:00 p.m.)
1 pound grilled chicken
half pound 90/10 beef
half pound steamed Green beans

Meal 2:
2 scoops protein in water
2 servings all natural peanut butter

Meal 3:
3 large eggs + 2 cups liquid egg whites
Salsa on top of eggs
Large bag of Tuna in water ( 3 servings)

[tdoe11]

I am a hard gainer even at 4000 cals a day 40/40/20. Cycle 2 there would definitely be my choice. And eat like a horse