Posts filed under ‘Leangains’

My Leangains Meals

Leangains already has a few posts up on possible meals (1, 2). Today’s post is an example PWO menu.

You will notice that my food choices represent a moderate departure from paleo. Most would agree that protein powder is not quite paleo/primal, and I go a little overboard with it PWO. Also, Rice Krispies are a little controversial, but it’s just toasted white rice, and while not a significant source of micronutrients, white rice doesn’t have the nasty stuff that keeps brown rice off the menu. I’m still keeping my food gluten-free and without added sugar (ok like 4g of sugar in the cereal), and outside of the PWO window I keep it very clean paleo/primal.

I’m not planning to run this protocol forever, but I do expect that IF and cyclic low-carb with PWO overfeeds will be a part of my life for a long time. Also, I love the training. Read on.


2 comments April 14, 2011

My Leangains Approach

On the subject of nutrition, I’m typically most interested in discussions of health and performance, but I openly admit that vanity weighs on my favor as well. Enter Leangains.

Leangains is, at its simplest, a protocol designed by Martin Berkhan to get the dieter to absurdly low body fat percentages (on the order of 5 or 6%!), all the while maintaining or gaining strength. The base of the protocol is intermittent fasting (IF) with a “16/8 split”; the dieter fasts for 16 hours each day and eats all meals within the remaining 8 hour window. This may sound abnormal, but it really isn’t too far removed from the norm. For me, this split has me eating breakfast at around 11am and dinner at about 7pm – pretty standard.

I’ve played with IF in the past, for alleged health benefits and for the sake of convenience. Primal eating has taught me to love cooking real meals, but I still don’t have the desire to do that before 8:00am class. Near the end of last year, I went on a Leangains binge. I read Martin’s blog cover to cover and decided to be more methodical with my IF and training.

Lots more on the other side.


7 comments April 12, 2011

engineered by evolution.


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