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    Default My leangains diet plan

    Hi I m looking for some advice for my lean bulk diet. I m following leangains
    I m 178 cm, 70kg and 14 bf
    My training is 3xweek and it s focused on strenght (bill star)

    My macros re
    ON 355 carb 140 pro 55 fat
    OFF 140 carb 140pro 85 fat

    What do u think about it?

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    Coming Up The Ranks W00dy's Avatar
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    Quote Originally Posted by lo994 View Post
    Hi I m looking for some advice for my lean bulk diet. I m following leangains
    I m 178 cm, 70kg and 14 bf
    My training is 3xweek and it s focused on strenght (bill star)

    My macros re
    ON 355 carb 140 pro 55 fat
    OFF 140 carb 140pro 85 fat

    What do u think about it?
    Have you calculated how many calories your body needs for maintenance? That's where I'd start. The minus off 300 or so, test for a week, do a bodyfat check, then adjust up or down as needed. Once you've done this a few times it gets real easy and you dont need to write stuff down anymore.

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    Yes more or less 2000/2200 kcal

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    Moderator EKnight's Avatar
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    Just want to point out that gastrointestinal transit and muscle protein synthesis are not linear enough to warrant decreasing calories or macros on "off days." I would personally run the same kcals every day. 140 grams of carbs is a recipe for disaster.

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    Dark Meat dday39's Avatar
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    Quote Originally Posted by EKnight View Post
    Just want to point out that gastrointestinal transit and muscle protein synthesis are not linear enough to warrant decreasing calories or macros on "off days." I would personally run the same kcals every day.
    This has always been an opinion with which I can agree. Besides, the old saying of you 'grow outside the gym' (while you rest), is in line with this thinking.

    140 grams of carbs is a recipe for disaster.
    I guess that's a question of tolerance. People can be so quick to cut carbs. The real issue is what type of carbs are you consuming. If you get a majority of your carbs from fruits & veggies, I don't think anyone will tell that's a bad thing.

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    Moderator EKnight's Avatar
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    Even if they are from fruits and veggies, if you're training 3 days a week and not lying in bed the rest of the week, that's simply not enough fuel for optimal results. Effective and optimal are often worlds apart.

 

 

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