- Everyday whether you are training or not, you have a 16 hour fasting period, followed by an 8 hour feeding window. Keep these times consistent as possible.
- Train as fasted as possible, Martin recommends BCAA's before training to prevent muscle breakdown. If BCAA's are not as accessible, many already have some form of whey protein powder, consume about 10 grams of this, but no more than that. No calories are to be ingested during the fasted phase, though coffee, calorie free sweeteners, diet soda and sugar free gum are ok (even though they might contain trace amount of calories).
- Fats and Carbohydrate relationship: To simplify further, try not to consume them both at the same time. Before training and on off days, consume protein, fats, fibrous veggies, and fruit. When you train you should limit fat intake after training due to the precedence of carbohydrate in the diet.
- Protein is most important factor. Consume at least 1g protein/ 1lb lean body mass. Limit the amount of protein to outside of whole food sources as much as possible. (Get from meat instead of powder.)
- Most important factor is to know your maintenance calorie level. Get a bod-pod scan. When altering your body composition you must reevaluate every few weeks. As your body changes, so do your energy requirements.
- Bulking- If you are trying to bulk take your maintenance calories per week and add 1750 calories per week, equaling an additional .5 lbs. This is recommended to add lean mass and not as much fat.
- Cutting- For cutting it is essential to know that to insure fat loss you should eat at a deficit. Though the necessity of calories in/calories out is heavily debated, to ensure fat loss eat at a deficit. Take your maintenance calories and subtract the weekly total by 4000 calories.
For example: a client of mine has a BMR of 2600 calories per day, consumes 2200 calories on training days, and 1800 on off days, resulting in an average weekly weight loss of 1.2 lbs. After 5 lbs of weight loss you should reevaluate your new BMR.
Training 4 days a week, so (2200 x 4= 8,800) Off 3 days a week, so (1800 x 3 = 5400)
2600x7= 18,200 - 4000= 14,200 (5400 + 8800= 14,200)
Training Days: maintain roughly a -25% caloric intake (2600x .85= 2,210)
Off-Days: Decrease by -30% on off days (2600 x .7 = 1820)
For more info check out the Original Lean Gains Guide at http://www.leangains.com/2010/04/leangains-guide.html#comment-1266836279
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