The “Lean Gains” Diet
Unlike the ancient “Paleo Diet,” “Lean Gains” has a much newer approach to weight-loss. It’s not an approach that I necessarily support, but I have tried a modified version of it before, and it has worked for me, so I will share it with you.
The philosophy of “Lean Gains” is based on the principle of intermittent fasting. The benefit to Lean Gains is that supposedly, you can eat whatever you want to eat. The cost is that you have to starve for at least 12 hours/day. The only reason that Lean Gains worked for me is because I chose to be careful with the foods I ate. I was already down by 5 lbs and didn’t want to risk gaining it back by making foolish eating decisions…..so, users beware.
Given you have the discipline to adhere to this method of dieting, the goal is to stop eating at bed-time and not to eat again until noon (or later) the following day (assuming you wake between 6 and 7AM). The decision to fast during morning hours was made based on the evidence that most people like going to bed feeling satiated and have the easiest time fasting upon awakening.
In order to maintain an anabolic state during strength-training, “Lean Gains” recommends consuming 10 Grams of BCAA’s around 11:30AM. This ensures that muscle tissue will not be “eaten” or otherwise used as a fuel-source during your lifts.
Here is the general plan:
- 11.30-12 AM (5-15 minutes pre-workout): 10 g BCAA
- 12-1 PM: Strength Train
- 1 PM: Post-workout meal (largest meal of the day)
- 4 PM: Second meal (smaller, less carbohydrate-dense, and less calorie-dense than post-workout meal)
- 9 PM: Last meal (smaller, less carbohydrate-dense, and less calorie-dense than second meal)
- Fast Begins
If you are an early morning worker-outer, then the plan would look closer to this:
- 5:30-6 AM (5-15 minutes pre-workout): 10 g BCAA.
- 6-7 AM: Strength Train
- 8 AM: 10 g BCAA (to remain in an Anabolic State)
- 10 AM: 10 g BCAA (to remain in an Anabolic State)
- 12-1 PM: Post-workout meal (largest meal of the day). Start of the 8 hour feeding-window.
- 8-9 PM: Last meal before the fast.
- Fast Begins
Other Training tips:
- Make sure to purchase BCAA in powder form. Shake 30-40 grams of BCAA with water in the AM and sip 1/3 of the mixture every hour beginning 5-15 minutes pre-workout.
- Plan your eating times and stick to them on a daily basis
- Your first meal should always be the largest and must always include protein (a minimum of 25 grams for women and 50 grams for men)
- Your carbohydrate and calorie consumption should taper down with meal #2 and meal #3. Follow the minimal protein requirements listed above for meals 2 and 3 and don’t feel guilty if protein levels reach up to 100 grams/serving; the higher the protein, the better.
- Starch-based carbohydrates should only be ingested on training days
I am still a lil weary about the “Lean Gains” Diet. Personally, I would rather chose to eat healthy meals every 3 hours. BUT, for those of you who are lucky enough to sleep 8 hours a night, and for those who are not so disciplined and not so willing to give up your favorite binge foods, “Lean Gains” might be the perfect fit for you.
If you fit the criteria listed above, then I encourage you to give “Lean Gains” a trial and let me know how you feel 🙂
could you please list foods that are allowed on this diet so i know what to buy at the grocery store?? The only reason i have not started the diet is because i do not know what to buy!!!!
VEGETABLES
You can eat all of them without limit, except…
Vegetables to limit for weight loss:
Cassava
Sweet potatoes/Yams
Taro
Potatoes – stay away from potatoes if you have an autoimmune disorder
FRUITS
Limit fruit intake for weight loss. otherwise, eat as much as you’d like. No dried fruit, only fresh.
MEATS and EGGS
Eat meats and eggs freely, Avoid meats with preservatives and color or flavor enhancers, particularly added nitrites
Game Meats
Organ Meats
Pork
Beef
Chicken
Turkey
Goat
Lamb
Eggs – from chickens, ducks, emu, quail, etc.
FISH, SHELL FISH, FISH EGGS
NUTS & SEEDS
All are good, as well as the butters that are made from them. Also on this list are coconut flour and almond flour. Peanuts are NOT NUTS – they’re legumes, and thus are not on the list. If you’re trying to lose weight, limit nuts and seeds to about 1 or 2 ounces per day
SEA VEGETABLES
kombu, wakame, other seaweeds, algaes, etc. They’re all good – great, in fact.
FATS
tallow
lard
coconut oil/milk
olive oil
walnut oil
avocado oil
macadamia oil
hazelnut oil
unrefined red palm oil
(Watch your intake of all of these if you’re trying to lose weight – they’re very calorie dense)
hello so i do IF. Love it been about a month lost about 10lbs. i feel great. Im just confused on how much food to intake. Im 5’6′ 172lbs. I workout 4days a week i want to build muscle. i just have some stuborn body fat i want to get rid of but i think im eating to much. my workout days i do 2500calories, 230-250grams of protein,
230-250grams of carbs. and around 50-80grams fat. non workout days i drop that by 500 calories. Is that to much? also i normally do 18hr. fast 6hr window. I want to put on muscle i feel if i eat less im gonna lose muscle. any advise thanks.
Try using a calorie counter app like myfitnesspal. Enter your stats and it will calculate your necessary caloric intake. Track your calories from there on.
Considering your goals, I would consider a 12 hour fast and 12 hour eating window (have 3-4 meals, eating every 3 hours). Considering your height and weight, I recommend a split of
Protein: 30%
Carbohydrates: 40%
Fat: 30%
Do all cardio on an empty stomach.
Practice this for 1 month and follow up with me. Hope this helps 🙂