leangains cut / carb cycling log..

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leangains cut / carb cycling log..

Postby Yorkshireterrier » Sun Apr 13, 2014 11:40 am

I've been doing Intermittent fasting for about 2 months, started with the warrior diet style 20/4 split (undereating/feeding) and dropped about a stone in 1 month while still getting gains in the gym.. so pretty good I thought. But my protein was not very high, so thought I'd try leangains (16/8 fasting/feeding split) to cram more protein in.

I'm carb cycling so eating 30% less than maintenance (but still same protein) on non-workout days, then on workout days eating 10% more. I start eating at about 2pm and finish at about 9 or 10 latest.

This is an example if what I might eat non-workout days

Lunch 2pm
,
Homemade - Chilli With Blackbeans, vegan mince, Diced Tomatoes, 2 cups (50g protein)
Sweet Potatoes - Roasted Sweet Potato Wedges, 6 wedges
Spinach cooked 2 cups (10g protein)

Dinner

Cauldron - Original Tofu, 1 container (34g protein)
New potatoes, 100g
Alpro - Soja Yoghurt (Naturel), 0.5 container (10g protein)
Vegan Mayonaise 30g
Tomatoes on the Vine 1.5 cups
Cress / Herb Salad - 150 g (7g protein)

Snacks
Ryevita - Dark Rye Crispbread,
Peanut butter 2 tbsp
Jam 1tbs
glass of sweetened soy milk (10g protein)

TOTAL:1,740 kcals 139g carbs 70g fat 120g protein aproximately

For workout out days I Just add more carbs and fruit to make it about 2750 kcal.

I weight 10 stone (66 kg), about 15-18% fat (i did measure with calipers but don't trust accuracy, it said 10%, but don't believe it) 5'4" height.
Max reps: 95kg bench, 130kg squat, had a back injury so haven't been doing heavy deadlifts max is 100kg.

Note: I sometimes have protein shakes with rice protein instead of other protein sources but not on non-workout days usually, prefer to eat my protein, also don't always eat this much soy.. I have sprouted beans/lupini/lentils as an alternative.

Working out with heavy compound workouts three times a week. Pilates (for back rehab) 2x week. plus cycling a to b.
GOALS: gain strength, shred fat, strengthen body. DIET RESTRICTIONS: No Wheat/Vegan
Last edited by Yorkshireterrier on Tue Apr 15, 2014 8:08 pm, edited 2 times in total.
Yorkshireterrier
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Re: leangains cut / carb cycling log..

Postby Yorkshireterrier » Sun Apr 13, 2014 11:50 am

Sometimes I train fasted in the AM, sometimes PM, but if I train fasted I take supplements (thermopure, BCAAs and l-glutamine) before and after.
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