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  1. #11
    WillHappen is offline Junior Member
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    Mar 2011
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    This is great advice, thanks buddy! I agree with you, heavy lifting and calorie deficit are definitely the core principles here.

    Good luck with the annual golf league, I am sure it'll be great!

  2. #12
    Imperial Boss 302 is offline Junior Member
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    Feb 2011
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    Quote Originally Posted by WillHappen View Post
    Thanks. What were your muscle gains like, or were you not focusing on that?
    I changed my workout when I started ESE so it's hard to tell, plus I don't watch body fat percentage, really. I know I'm leaner though and it's quite possible that I've gained a pound or two of muscle. My strength-endurance has skyrocketed due to my current routine.

  3. #13
    WillHappen is offline Junior Member
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    Quote Originally Posted by Imperial Boss 302 View Post
    I changed my workout when I started ESE so it's hard to tell, plus I don't watch body fat percentage, really. I know I'm leaner though and it's quite possible that I've gained a pound or two of muscle. My strength-endurance has skyrocketed due to my current routine.
    That's great to hear brother! I think gaining strength does mean gaining muscle as well. So great job!

    I've started ESE as well. I had just heard/read so much that Leangains is better for muscle and ESE would make you lose some muscle.

    I guess it would be alright, I'll find out soon

  4. #14
    HUNTER1313 is offline Senior Member
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    Nov 2008
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    Ontario, Canada
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    I was thinking about trying the leangains protocal, as i feel i am not getting enough in during the four hour window for the warrior diet. i was thinking about taking some cottage cheese or yogourt to work to start eating at break time (2pm) working out at 330pm after work and then just eating till bed time. with cottage cheese or yogourt there isnt too much to pack and still not be classified as a tupperware kid. would this be an acceptable way of doing it? hate to miss out on the fasted training aspect, but martin said some protein before far out weighs the benifits of fasted training. might try some bcaa or whey instead of cottage cheese just to switch it up and experiment to see what works best. but feel cottage cheese would be better.
    Last edited by HUNTER1313; 03-26-2011 at 06:12 AM.

  5. #15
    hestes is offline Member
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    Dec 2008
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    Texas
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    Quote Originally Posted by HUNTER1313 View Post
    I was thinking about trying the leangains protocal, as i feel i am not getting enough in during the four hour window for the warrior diet. i was thinking about taking some cottage cheese or yogourt to work to start eating at break time (2pm) working out at 330pm after work and then just eating till bed time. with cottage cheese or yogourt there isnt too much to pack and still not be classified as a tupperware kid. would this be an acceptable way of doing it? hate to miss out on the fasted training aspect, but martin said some protein before far out weighs the benifits of fasted training. might try some bcaa or whey instead of cottage cheese just to switch it up and experiment to see what works best. but feel cottage cheese would be better.
    I think that would be fine. I've experimented with the Leangains protocol myself. I hated having to count calories and macronutrients, so I've been taking more of a Fast 5 approach to things, while throwing in a 24 hr fast, when I feel I've over eaten (like on special occasions, holidays, etc). In the last week, I've actually lost 5 lbs! I was surprised. I hadn't been losing that much a week, but hey, I'll take it! Getting back into Kettlebell Burn probably helped that a bit too.
    [URL="http://www.project-lean.com"]Project Lean[/URL]

  6. #16
    sckiely is offline Senior Member
    Join Date
    Sep 2009
    Location
    Blue Mountains, Australia
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    Leangains has taken me from 18% BF to 14% in about 9 weeks now. That may not sound like heaps i guess but i was doing a strength cycle and the last four weeks were nearing PR time. So i was doing very little in the way of conditioning.
    I did 2 20 min bouts of swings on non training days using 30/30 sec work/rest.
    All my other training was heavier session by session moving from 5x5-5x3-3x3-2x2 until this week when i hit all my PR's except a 180kg squat, Did get 175 for 2 previous session though so that was a PR anyway.

    But my point is Leangains really works, there is heaps of info. Macros are pretty straight forward- training days 40% protein then adjust carbs and fat depending on your day. More carbs on training days. To be honest i wasn't too strict on the macros just kept protein at between 40-50% of calories and only ate starchy carbs within a 3hr time frame of finishing my workouts.
    Focused on veges etc at all other time to make up calories.

    Hope this helps

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