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  1. #1
    WillHappen is offline Junior Member
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    Question "Eat Stop Eat" vs LeanGains for Body Recomposition

    Hey guys,

    What do you think about using "Eat Stop Eat" Intermittent Fasting vs LeanGains IF for:

    Body Recomposition (loose fat, gain muscle slowly over many months)

    using "Eat Stop Eat" Like this:

    - Fast on 2 non-workout days (non-consecutive)
    - Eat 15-30% above maintenance on workout days

    I am currently 160lb @ 18-20% bodyfat (5'9")

    This also seems to tie in with Tom Venuto's calorie/carb-cycling recomposition method from "Holy Grail of Body Transformation"

    I would be really interested to see what you think? Thanks!

  2. #2
    BChase is offline Senior Member
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    What about doing ESE 2 days a week and Lean Gains the other 5?

  3. #3
    WillHappen is offline Junior Member
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    Quote Originally Posted by BChase View Post
    What about doing ESE 2 days a week and Lean Gains the other 5?
    And get best of both worlds

    Good idea, but wouldn't that mean we are doing neither. Have you done both, either together or separately? How would you compare?

  4. #4
    Imperial Boss 302 is offline Junior Member
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    Never done lean gains. Lost 18 lbs (6'1", FROM 224 TO 206) on ESE so far (well, ESE plus an absolutely massive quantity of swings). Works for me.

  5. #5
    WillHappen is offline Junior Member
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    Thanks. What were your muscle gains like, or were you not focusing on that?

  6. #6
    BChase is offline Senior Member
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    I've been doing ESE for about 6 weeks, lost 11 lbs. The fasting isn't as hard as it seems. I haven't lost much strength and have gotten leaner. I workout on an empty stomach and try not to eat until an hour after my workout, for growth hormone purposes. Once I lowered my carb intake over the last 10 days, I've really leaned out. I fast for 21-23 hours 2x a week, I'm going to drop it to 1.

  7. #7
    WillHappen is offline Junior Member
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    That's great to know. I can definitely see how ESE can be used to lose fat while preserving muscle (with exercise).

    What about trying to put on muscle mass (using high intensity exercise) with 'Eat Stop Eat' to keep fat gain in check?

    Would love hear your thoughts on this.

  8. #8
    RezH is offline Senior Member
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    I've been doing 16/8 for a week now to try to get under 10% BF.

    Tried ESE, but 24 hours is tough for me.

    The main thing to drop bodyfat is to lower your overall calorie intake. If you go by Martin Berkhan, he says to eat low carb/high fat on rest days, reverse for workout days. Take 10g of BCAA before fasted workouts. Protein should be 40%+ of your daily calories.

  9. #9
    WillHappen is offline Junior Member
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    RezH, thanks for your input buddy!

    Regarding ESE, I wanted to share something that might help if you decide to try it again. I've fasted before many times, and it's the initial 1 or 2 fasts that are tough, but then the body gets used to it. So I would definitely encourage you to give it another go if you feel like it. Also, some folks get a little headache initially, drinking plenty of water throughout the day should help with that. After 1,2 fasts you shouldn't feel a thing.

    Regarding 16/8, I do understand the carb/calorie cycling aspect, but have been looking for specific macro % ratios for high/low calorie days. Like what would be the Protein/Carb/Fat ratio on workout days and non-workout days? And what % calorie above/below maintenance.

    Lastly, what routine/program did you follow to get to 10% BF brother? Your starting point is my ending goal . I am currently 18-20% (157lb, 5'9")

    Thanks bud!
    Last edited by WillHappen; 03-24-2011 at 07:26 AM.

  10. #10
    RezH is offline Senior Member
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    I couldn't find specific macros on the leangains site. I would reverse the percentages depending on workout days. Maintain 40% protein always, eat 40% carbs on workout days, 40% fat on rest days. Calories on workout days +500 over maintenance, reverse on rest days.

    I know it's a pain, but I am using Fitday daily to track calories.

    Move around a lot, intense/heavy strength training 2-3 days (barbell and kettlebell), lots of swings/daily walks. I will sprint again here once the weather breaks. Also looking forward to my annual golf league, walking nine carrying my bag.

    Personally, I think heavy strength training and an OVERALL deficit below maintenance is crucial. And patience. You want to lose it slowly so you minimize muscle loss.

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