Herbo1 + Leangains

[herbo1]

So I came across Martin Berkhan's Leangains blog a few weeks ago and decided to give it a try as I'm trying to get back to -81kg for judo due to recent forays at -90s have been less successful and I want to be at -81s when I get my dan grade (currently 1st kyu).

Basically the plan runs as fasting for 16 hours, including through the night and eating your macros in an 8 hour window, which for me is typically between 1-9pm. It's not magic, you still need to control your calorie intake, however I've found that after the first 2 days I'm never hungry and can comfortably eat below maintenance whilst still having filling meals.

I should note that I haven't been able to exercise either as I'm out with bruised ribs so can't comment on lifting stats just yet.

I'm 2 weeks into the diet just now and have been keeping to about 1800 calories per day (2300 maintenance);

Starting stats

6ft 2, 84kg (184.8lb), 34.5" waist, 15% body fat*.


2 weeks in

82.9kg (182.4lb), 34" waist, 13.8% body fat*.

* measured using online formula so not totally accurate.

Just wanted to know if anyone else has tried this protocol and to let others know about it.

[Thebearjoe]

I did this for the better part of the last two years and it worked very well. You will lose a lot of weight fast but this is not a starvation diet so make sure you fill out all your nutrition requirements during the 8 hour period you eat in.

[itwasntme]

I did this for the better part of the last two years and it worked very well. You will lose a lot of weight fast but this is not a starvation diet so make sure you fill out all your nutrition requirements during the 8 hour period you eat in.

Did you notice any difference in your strength?

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[Thebearjoe]

I continued to make gains, felt good for the most part but don't try to lift heavy/ train too hard before taking in at least a little something

[herbo1]

Week 3

Not been cycling carbs because I'm not training due to bruised ribs still.

Weight 82.2kg, waist 33.7.

So I'm losing some abdominal fat which is encouraging. Other measurements are the same so not losing any noticable muscle. Shame I can't lift yet.

Keeping to about 1800 calories a day still. Find it hard to make >200g protein regularly so tend to finish the day at ~150g.

[Thebearjoe]

Chicken, fish, and nuts should be staples and most of your calories should come from them.

[herbo1]

Chicken, fish, and nuts should be staples and most of your calories should come from them.

Chicken, fish, lean beef, eggs and turkey are my main protein sources.

Most carbs (non veg) coming from wholemeal wraps and rice, some potatoes.

Fats are from the meat and I eat a bit of cheese as well.

I stopped eating many nuts after this;

http://fitnessblackbook.com/diet-tip...-loss-plateau/

[whatever123]

I've read about about the diet seems good to me due to convenience.

Any info on how to apply it for twice a day training?