What are /r/leangains' favorite Products & Services?

From 3.5 billion Reddit comments

Since you're new and your mind isn't flooded with misinformation yet, do yourself a huge favor and buy this book. https://www.amazon.com/Thinner-Leaner-Stronger-Building-Ultimate-ebook/dp/B0098PYV7Q

I have the male version and it's amazing, provides a comprehensive foundation of nutrition, exercise, dieting, and notates studies to back up everything he claims. He also goes in depth about supplements and which ones are worthless.

I really like Isopure on Amazon. Great protein/calorie ratio and affordable. I like the unflavored, but I think they have flavored too.

Calibre is a free ebook manager that can easily handle these types of conversions.

It also has a lot of customisation for styling. You can read about it in their user manual if you're interested.

The angles are pretty bad and hard to tell. The first one looks likes your form is really bad. Second video looks a little better but still not correct. The stance is still wrong which is giving you a bad form. Looks like you're not using hip drive which is recommended by rippetoe. You're pushing up with your toes forcing pressure on your needs and lift up with your chest which isn't the proper technique. Try practicing body weight squats until you understand the technique and form. Here's my go to video I watch every month to double check form.

https://www.dropbox.com/s/g034qsdyihi6jyl/Squat.mp4

I actually asked Martin this: https://twitter.com/#!/Martinberkhan/status/81397874243534849

EDIT: and as far as the optimal time to take fish oil, I'd break your fast with it. its most potent on an empty stomach.

A lot of these replies don't seem very helpful. They're basically suggesting fatter, more calorie dense foods and carbs, but (as far as I understand) leangains is supposed to be relatively low fat and high protein, even on workout days (correct me if I'm wrong).

I am trying to get 3g of protein for every kg of weight which works out to about 240g of protein. That leaves me having to eat a lot of meat to get my protein in. I have a 3lb. bag of chicken in the freezer that would almost get me there. Or I could eat 40 eggs, but then my fat would be too high. It's tough.

On workout days I have a Subway sandwich or a Chipotle burrito (like others have mentioned). Then it's mostly chicken and rice/potatoes. Usually I chop up some chicken and toss it in some asian sauce and eat it with a bit of rice (on non-workout days I eat it without rice). Or I just bake some chicken with a little seasoning and eat it with potatoes and other vegetables (I've been using this recipe for Cowboy Mashed Potatoes).

I still find myself shoving food down my throat at the end of the day to get my calories in, and I have an 8 hour window. Not sure how you would do it in 4. You might just have to do protein shakes.

Nutrigrain with low fat milk.. per 100g it's P: 22, F: 1g, C: 69g

http://www.myfitnesspal.com/food/calories/kellogs-nutrigrain-cereal-41249234

I have a bowl with 200g and 450g milk. I seriously look forward to gym day because of it :P

Assuming it is the one by the same title on Amazon from 2016, this link includes detailed description and reviews which outline it:

https://www.amazon.com/Science-Fasting-Professor-Victor-Tutelian/dp/B06X9H9SD5

I've tested and compared most BF measurement methods. It was kind of my obsession for a while.

What I can tell you for sure is that bioimpedance measurements (like your scale) are pretty worthless once you get leaner. They are wildly affected by fluctuations in water retention, up to a few percent of BF off from day to day in my experience.

DEXA and BodPod are expensive, and very NOT worth it because it can also fluctuate a lot depending on hydration levels, especially if you're alternating low carb/high carb while cutting/bulking.

Hydrostatic is reasonably priced ($30 for re-tests in my area), and precise. It is not affected whatsoever by your hydration level since the weight of water under water is 0. Of all the more advanced BF measurement methods, hydrostatic has the best precision and the lowest price to boot.

But my #1 recommended BF measurement method: A good pair of BF calipers and someone to help you measure. You can get a cheap pair on Amazon for $5, but I recommend these larger ones. $13 one time cost. My caliper measurements match my hydrostatic almost exactly. And when you learn how to make consistent and precise measurements with the calipers, you're set for life. You should do a multi-site measurement including the vertical abdominal fold. You can use this online calculator. I've found little difference in readings between Jackson/Pollock 3, 4, or 7 site measurement. So I just go with the 3 site measurement out of laziness.

Make sure you are using http://www.myfitnesspal.com/ (there's also an app which is really convenient and free) to count your calories and they will help you out with macros and number of calories too, good luck!

Also, I haven't made this in a while as I'm notoriously lazy but I dug up the recipe I've used in the past which turned out great: http://allrecipes.com/recipe/saras-beef-jerky/detail.aspx?event8=1&prop24=SR_Title&e11=jerky&e8=Quick%20Search&event10=1&e7=Home%20Page Usually you can sweet talk a butcher into cutting the meat up for you (again with the laziness). Some places I've been to even keep precut strip steaks for phillys which are easy too.

In med school, here's what blood levels look like: http://1drv.ms/1NYRD3w

This image id probably more useful, it has information regarding glucose sources of the body in the post-absorptive and fasted states https://onedrive.live.com/redir?resid=B0F57742410D1599!1679&authkey=!AJsQun-I4xGWPbQ&ithint=file%2cpng

http://www.myfitnesspal.com/food/diary/kentmac

It's public. Any ridiculously low days were due to not logging meals at restaurants.

EDIT: Counts were also low on drinking days. If they were training days I cut carbs/fat in the end of the day by 500+ calories to make up for it (like today...) On rest days I just kept to lean protein and veggies.

> I tried melatonin, but same thing happens: fall asleep easy, but wake up in the middle of the night.

This is the quite possibly the worst thing in the world. Melatonin helps me fall asleep within a few minutes of hitting the pillow but if I wake up in the middle of the night it's like I have unlimited energy and immediately my mind starts racing. Lately I've been using this and haven't had the same problems with waking in the middle of the night:

http://www.costco.com/Schiff%C2%AE-Melatonin-Ultra,-300-Tablets.product.11645823.html

> i usually hit my actual macro values but rarely get the full calorie count so i'm already under what i listed.

I don't think so. It would strike me as odd if you're hitting your macros, but not hitting your calories. Here's why:

>- Fat: 1 gram = 9 calories >- Protein: 1 gram = 4 calories >- Carbohydrates: 1 gram = 4 calories

Workout Day

• Target Calories: 2,704 calories

• 191g Protein = 191*4 = 764 calories

• 54g Fat = 54*9 = 486 calories

• 364g Carbs = 364*4 = 1456

Total By Macros = 2,688 calories

Rest Day

• Target Calories: 1,721 calories

• 191g Protein = 191*4 = 764 calories

• 80g Fat = 80*9 = 720 calories

• 60g Carbs = 60*4 = 240 calories

Total By Macros = 1,724 Calories

If you are hitting your macros, you should be very close to hitting your calories. The fact that you 'rarely get the full calorie count' makes me think that you aren't hitting your macros.

Additionally, your protein looks low. You weigh 201lbs, but you're only eating 191g/day. I'd recommend scaling your protein macro up to ~1.5-2g of protein/lb of bodyweight (so 300-400 grams of protein). It'll help with satiety during the cut.

If you arne't methodically tacking your calories in an app like My Fitness Pal, today is a great day to start.

You can track everything I've eaten pretty much since the new year here: http://www.myfitnesspal.com/food/diary/evanfredericks

The goal is currently set to around where I try to be on rest days. For the most part I just get the difference in extra calories on training days from carbs and keep fat about the same.

I've been recomping since the new year started trying to keep my weight at 165, I actually lost weight during my last two measurements (measuring every 2 weeks) and bumped up my calories 100/day. I'm currently at ~2850 on rest days and ~4050 on training days. I'm not too particular about the macro breakdown; I tend to get around 170g or so of protein just because of the foods I like that keep me feeling full. Then I go very low carb on rest days because fats really help keep me full. On training days with 4K cals there's no way I could eat so many carbs without going into a coma and high protein would be cost prohibitive so I make up the difference with fats.

If you take a look at my diary for today (possibly yesterday now), I have high protein compared to fats and carbs.. maybe you can get some ideas from there. Protein shakes help a lot. http://www.myfitnesspal.com/food/diary/cortexx

Most foods are not inherently healthy or unhealthy. If you eat too much of a food considered healthy and end up becoming obese, that raises your risk of all sorts of diseases which is an unhealthy outcome. You should instead focus on the macros you need (fat, carbs, protein) and ensure that you eat enough vegetables and fruits to also get sufficient micronutrients (vitamins/minerals). Vegetables are generally considered 'healthy' while anything containing trans fats are unhealthy.

Look at whole milk's macros: 49% fat, 30% carbs, 21% protein. Milk is pretty calorically dense with a high proportion of sugar and fat. Yes it has VitD and calcium but those can be obtained from other sources too. Generally I would not consider milk optimal for cutting, but it's a cheap high-calorie food that is useful for bulking.

The only reason milk may be inherently unhealthy for YOU is if you're lactose intolerant.

Protein per unit volume. Fat free mozzarella is ~32% protein and ~4% carbs. https://www.fatsecret.com/calories-nutrition/generic/cheese-mozzarella-nonfat-or-fat-free?portionid=49944&portionamount=100.000

Fat free cheddar has similar macros.

IIRC, Gamalost is 50% protein with 0 carbs.

I've been following reverse pyramid training this whole year. 3/days a week of lifting, and then I'll toss in some sprints on the off days. The routine I've been following is outlined here. I pretty much follow that exactly, with some accessory work added here and there.

He was pretty rough with my arm but I don't think it's necessary to go ham right off the bat. Just make sure you're going through the full range of motion and do it palm up, palm sideways, and palm down.

I had instant relief and I've been doing it twice a week since then on both arms. Since I was 18, any time the weight would go over 225lbs on the barbell or over 75lbs dumbells the clicking would start. I'm pushing 375lbs triples and it's better than it felt 25 years ago when I started lifting.

https://www.youtube.com/watch?v=GZG_9O_mAgM

You don't have to buy the over priced bands from Rogue. Get these off Amazon and don't forget to clip the coupon for $2 off.

https://www.amazon.com/WODFitters-Compression-Flossing-Mobility-Recovery/dp/B00SA7VG8A

Crustless Spinach Quiche

I made this last week when I realized my cottage cheese was nearing the expiration date. Was so good! Add bacon for extra profit or a crust for more carbs.

Macros per serving. Recipe serves 8.

231 calories

15g fat

6g carb

19g protein

Just think of what food you love in incorporate into your meals. Me I love bagels and peanut butter, pancakes, omelets, tacos, cheeseburgers, french fries. rice and potatoes.

• My last rest day dinner was 1lb of ground beef seasoned with Homemade Taco Seasoning Side of green veggies and Low carb tortillas from La Tortilla

• my last post workout meal was 8-10 real pancakes, couple bagels with peanut butter and sugar free jam.

• 2nd meal was a shake with 1 cup strawberry low-fat kefir, 1 cup real strawberries, 1 banana and 2 scoops some crappy vanilla whey protein.

• Dinner was 1lb 96/4 ground beef mixed with diced tomatoes same taco seasoning a can of black beans and made it into chili.

• If I eat chicken, its from El Pollo Loco or Chipotle. I can't cook chicken for shit.

I'd love to see your recipe on this. I've never had it but found this when I googled it. http://allrecipes.com/video/908/chicken-tikka-masala/detail.aspx?prop24=RD_RecipeVideo

Looks pretty good and might be what i start doing for weekends

> I had my bodyfat tested last week in a dunk tank and took these pics on the same day (https://docs.google.com/open?id=0B4u-Jxpj2ANtYy1JeVFNZDUtRjA) . The results of the test suggest that I have 10.8% bodyfat and that my BMR is 1609.

Info is in the original post

Okay so I ran through the calc and compared to the IF calculator. They were actually incredibly similar...biggest difference was the fat/carb ratio but that is most likely due to my tweaking on the IF calculator to 25/75. Here is a quick comparison: https://docs.google.com/spreadsheet/ccc?key=0Aou-Jxpj2ANtdEFVUXBHRjRBbGNoVHdfUDA3em9pYXc#gid=1

I used similar inputs in both including: Female 5'2" 122 lbs 13% bf sedentary or 1.1 multiplier age 25

I adjusted my comps in the spreadsheet to -.1 / .1...if I went any lower it would just not be enough food on my rest days...I also attempted to do a quick breakout between meals. I'm still playing around with how many meals I'll have in my feeding window. Tips/suggestions would be greatly appreciated. I'm just getting in to this...

Some do, some don't. Stay away from sugar alcohols, they will raise blood sugar levels. Stevia would be my go to, but you need to look at fillers as well.

https://www.mayoclinic.org/diseases-conditions/diabetes/expert-answers/artificial-sweeteners/faq-20058038

You're overthinking about this, but use MyFitnessPal.com to plan your meals ahead to match your macro goals.

I found that it is very helpful for me, hopefully it will have the same effect on you ;)

Posting my progression from back in 2016. Ignore some of the lows, my app tracks all weights so looks weird sometimes.

It took me around 4 months to go from 1RM of 280 up to 430. This was at BW of about 170lb.

This was combination of 5RM and finishing with a 1RM once fully warmed up.

Honestly, I stopped there. It was just getting too risky and injury was just too damn possible. progress

I switched to sumo and now do those at a lighter weight and not as regular, just once a week.

Hi LatestFad,

Your custom Meal Plan for a Training Day is available now. Apologize for the delay but there was a really large response.

Before you have a look at this document I was wondering if you could answer one question for me.

What’s the hardest part about planning your meals following Leangains?

Thanks, Here is your meal plan: https://drive.google.com/file/d/0B85sDkudwO6KS1ZSSUt3cXYyNzA/edit?usp=sharing

i do the same, here's it is in gdocs for those who want to steal it as a template:

https://docs.google.com/spreadsheet/ccc?key=0AqAa4SMQZBmDdDltcGJLNjg0SWpnU0U1SHh0TU5DdlE&hl=en_US&pli=1#gid=0

A pound of meat is usually more than enough in a day with all the other sources.

However, if you're on a cut and are limited by calories, but need the same protein intake, you'll require a bit more meat.

Feel free to look through my food diary to see what I eat in a day. Keep in mind the "goals" rotate but only show whatever the current day is, so ignore the over/under and just look at the totals.

I'm not always perfect, and I have the odd cheat day / don't always eat extremely clean, but it works for me. Take it for what it's worth.

Sorry to hijack, but I have the same question and don't want to start a new thread. According to rippedbody.jp we should cut until showing "striking abs." Am I (are we) there yet? Any specific BF% to shoot for?

5'9", 165lbs, Male, 32yo, flexed/unflexed Bonus 1 year progress pics, for fun. Routine is mainly bodyweight exercises; diet was 16/8 IF, and just started tracking calories/macros for LG a month or so ago. Currently running -30/+10.

Waist/Height/Weight calculators put me at about 14%, and "caliper" test put me at 8% (calipers is in quotes because I did it myself with a c-clamp and a ruler). I just posted this in /fitness body fat friday and got a 9%.

One more thing I forgot to mention and which helped me a lot with keeping track of my training progress is that I used a app for my Android phone (also for iPhone) I bought the Pro version of Jefit and really like this application www.jefit.com it is pretty comprehensive and cheap $4.99. I uploaded my LG workout plan if you are interested. Just search for Leangains in the DB or Cosmo2011 http://www.jefit.com/routines/workout-routine-database.php?id=11661

I recommend these with 40mg. Nothing special about them other than that they are 40mg. Obviously if your goal is to control caffeine you want smaller increments. Some electrolytes never hurt.

You should check out r/decaf for tips on quitting. You’d be surprised how deleterious the side effects can be from quitting; I had intense muscle cramps throughout my legs for a couple days. Don’t let r/decaf psych you out though, it’s not that bad and you’ll especially be cool if you wean.

https://www.amazon.com/Naked-Vegan-Mass-Artificial-Ingredients/dp/B07XTQKYG1/ref=mp_s_a_1_3?dchild=1&keywords=naked+pea+protein&qid=1622775980&sprefix=naked+p&sr=8-3

https://www.amazon.com/gp/slredirect/picassoRedirect.html/ref=pa_sp_phone_search_atf_aps_sr_pg1_1?ie=UTF8&adId=A0017448OD7PBDIEN0T2&url=%2FProtein-Powder-North-American-Farms%2Fdp%2FB00NBIUGA2%2Fref%3Dmp_s_a_1_1_sspa%3Fdchild%3D1%26keyword...

Check those out

hard boiled eggs; Mission Meats beef sticks https://smile.amazon.com/Non-GMO-Grass-Fed-Nitrate-Nitrite-Healthy/dp/B01FKV4CBG/ref=sxts_sxwds-bia-wc-fixed1_0?cv_ct_cx=mission+meats+grass+fed+beef+sticks&dchild=1&keywords=mission+meats+grass+fed+beef+sticks&pd_rd_i=B01FKV4CBG&p...

Oh, man. You gotta try the Costco knockoffs, then. I actually enjoy them more than Quest, just wish they had more than 4 flavors. They're a bit more expensive on Amazon, but less than $1/ea in store, I think. Macros are pretty much the same as Quest.

https://www.amazon.com/gp/product/B07FCZSC41/ref=ppx_yo_dt_b_asin_title_o00_s00?ie=UTF8&psc=1 This is out for delivery. Hoping the built in app works well. If not I will try Lose IT. Thank you for the recommendation.

No problem, and you'll probably laugh. But it's called "The Leangains Method" by Martin Berkhan (creator of Leangains! IF high priest and cheesecake master!)

Whey isolate has naturally occurring BCAAs so the BCAA content and profile per serving is going to be relatively similar between whey isolate brands with no fillers/additives. For a 25g serving of whey isolate, you’d expect about 5.5g of BCAA containing ~2.6g of leucine, ~1.4g isoleucine, and ~1.5g of valine. Source

Personally, I go for Isopure Whey Protein Isolate Unflavored. Amazon

Android user here, this is what I downloaded:

https://play.google.com/store/apps/details?id=com.axiommobile.running

Appears to have the best reviews and it's not filled with ads and paywalls like others I've read reviews for. Appears to be the same program or very similar.

Here you go! :)

Evo Oil Sprayer Bottle, Non-Aerosol for Olive Oil and Cooking Oils, 18-ounce Capacity https://www.amazon.com/dp/B00FMXG8XI/ref=cm_sw_r_cp_api_i_WN9HCb0G4D69N

Quick edit: this is the one I have that I know is measured. There’s other bottles I’ve seen but I’m not sure if they’re measured

I buy lots of the same stuff as already stated (chicken breast, greek yogurt, etc.).

Some perhaps "unique" items that are in my grocery list:

• Low Fructose Corn Syrup (Golden or White). This stuff is my secret carb sauce. The brand in my store is 1/6 fructose and 5/6 glucose (you can also find no fructose versions). I use it in place of sugar, honey, or maple syrup to keep my sugars as low as possible on training days but still eat sweet tasting food.

• Pasturized egg whites + Free Run Eggs. I use egg whites in place of eggs for low fat baking. I buy free run eggs (orange yolks) and mix 1/2 and 1/2 with egg whites for scrambled eggs that look/taste right but are 1/2 fat.

• Gold Leaf Canned Alaskan Sockeye Salmon. This stuff is basically a salmon steak shoved in a can. I eat it 2-3 times a week. Tastier than fish oil supplements, lowest mercury of any commercial seafood. Add a bit of egg, old bay seasoning, and a bit of bread crumbs and it fries up into a nice fish cake or salmon burger patty.

• Unsweetened Apple Sauce. I use this as an oil substitute for low fat baking. Here's a great recipe for leangains: Low-Fat Blueberry Bran Muffins It works with any berry (Raspberries are really nice). I also use egg whites and golden corn syrup in replacement of the brown sugar and eggs to reduce the sugar by 70% and eliminate almost all of the fat. (Comes out to 90 kcal, 25g carbs / .5g fat / 2g protein / 2g fibre / 5g sugar per small muffin). Really easy to put back 5-6 on a training day.

• Costco AAA Top Sirloin Roast. Sirloin is the perfect leangains meat. Trim off all the fat and it is >96% lean. A top grade sirloin also has lots of flavour. I cut it into steaks, freeze most of them, and grind up the remainder into the leanest ground beef money can buy (can be safely cooked to medium/medium rare for some killer juicy low-fat burgers).

They're actually doing 35% off until the END OF THE YEAR for their 35th anniversary. Their veggie-instead-of-rice option is really good and the family feast lasts me 4 days (but I'm doing IF)

They have a really good nutrition spreadsheet too: https://s3.amazonaws.com/PandaExpressWebsite/files/pdf/Nutrition.pdf

/r/HailCorporate

I get this one https://www.amazon.com/Optimum-Nutrition-Micronized-Monohydrate-Unflavored/dp/B002DYIZEO

If you can't get that, then I just minimize the price per 5g serving. The capsules of that are 2.5g, so the 300 capsule jar is only 150 servings at the same 5g serving size of the powder. So the powder price comes to 40 cents per day, vs 48 cents for the capsules.

5g is about a teaspoon or you can also get a jewelers scale which is a very handy device in the quest for getting the lean gains.

Hi, I'm new! To training, and to leangains.

Age: 22 Weight 160 lbs Height: 5'11" Goals: Look good- six pack, more muscle, etc Current BF: ? maybe like 18% or 20%?

Tentative (need help with this):

Training: Cal: 2500 Fat: 35g (25% ish) Carbs: 370g (75%) Protein: 180g

Rest: Cal: 1680 Fat: 70g (75%) Carbs: 55g (25%) Protein: 200g

Breakdown: 16/8 Training History/Program: started this week: Beyond Brawn style, 2x per week (squats, deadlifts, chins, bench, press, plus a few more) 3x8 for most, I think.

Pic: https://docs.google.com/document/d/1TGSXWJFwiXI8d-VchRCAUs6MCuZ7iNyJKdBd4bVHP84/edit

Does this look good (the program I mean, not the pic lol)? This is basically a +20%/-20% recomp, as suggested on rippedbody.jp for skinny fat people. I used the if calc with a sedentary activity level (as I've seen people suggest here for people who pretty much only lift a few times per week). Also, what body fat do you guess I'm at. I know, I know, these are very typical questions! :)

Be sure to get a scale. I have had many and my most recent I like the best mainly due to it's size but also as it is rechargable or you can use batteries...

https://www.amazon.com/dp/B08CVSZ3KM?ref=ppx_pop_mob_ap_share

I'm also overweight, I feel your pain. Things that have worked for me in the past:

1) Try to get more sleep. Your body wants to eat when it's tired. If you're staying up late you will get hungry.

2) Don't have snack food around in the first place. Don't keep it in the house.

3) Force yourself to drink a glass of water prior to eating anything. I like to add one of these to my water: https://www.amazon.com/Enhancer-Dispenser-Packets-Unsweetened-Flavoring/dp/B005ECLIUA/ref=sr_1_3?crid=3VMT88JT7YPH7&keywords=TRUE+LIME&qid=1659467457&s=grocery&sprefix=true+lime%2Cgrocery%2C111&sr=1-3

Good luck.

ACBEE Upgrated Pull Up Assistance Resistance Bands Handles, Unique Steel Stretch Elastic Exercises Band Attachment Handles with Rubber for Pull-up Bars Workouts Home Gym https://www.amazon.com/dp/B08FDFT59K/ref=cm_sw_r_cp_api_i_N9W4WJR1ET73KD2ZYZA2

https://www.amazon.com/Optimum-Nutrition-Amino-Energy-Friendly/dp/B003X5LM1U/ref=sr_1_13?crid=1HOLOX0QKUSH2&keywords=eaa+caffeine&qid=1653098385&rdc=1&sprefix=eaa+caffeine%2Caps%2C165&sr=8-13

This shit gets me through the day. EAA and caffeine

Amino Lean on Amazon. 0 sugar. 0 Calories. Won’t break fast. I love it.

AminoLean Pre Workout Powder, Amino Energy & Weight Management with BCAA Amino Acids & Natural Caffeine, Preworkout Boost for Men & Women, 30 Serv https://www.amazon.com/dp/B07FTTGM6N/ref=cm_sw_r_cp_api_i_6MTR2KXTDKSJWXZDZ3KA

Walmarts Equate brand has been pretty good. If you want something with no flavor at all, the 3lb box of unflavored isopure whey protein powder is about as cheap as you can get.

​

https://www.amazon.com/dp/B002TG3QPO?ref=nb\_sb\_ss\_w\_as-reorder-t1\_ypp\_rep\_k0\_1\_10&amp=undefined&crid=ERI6YI2V88NQ&sprefix=whey%2Bisola&th=1

Prices in GA:

Walmart Greek is $3.47: 17g P | 7g C | 0g F

Fage 0% is $5.56: 18g P | 5g C | 0g F

Gallon of Milk: ~$4.

Make your own instead! Fat percentage is dependent on the milk you choose. Gallon of milk yields ~1 gallon of yogurt or ~half a gallon when strained.

How:

• Old directions say heat milk in a pot up to 180F while stirring.

• Plug sink, make an ice bath, put the pot in and cool to 110.

• New directions: Just heat milk to 110-115F.

• Add a cup of plain Greek yogurt as your starter culture. This probably costs $1.

• Keep this warm for 8-24 hours while the starter culture does its thing. 8 hours = mild, 24 hours = tart (least amount of carbs, therefore least amount of lactose a.k.a milk sugar)

• Strain from 8 to 72 hours depending on how thick you want it. Strainer.

A small upfront investment, a little effort, plus waiting time and you've produced $18 of Greek yogurt. Do it once or twice more and you've broken even on the investment and already started saving money.

This is the only one that works for me: https://www.amazon.com/Human-Improvement-Organic-Cricket-Chocolate/dp/B089731WFL/?\_encoding=UTF8&pd\_rd\_w=2B06H&pf\_rd\_p=03bef33a-a357-4fe3-9505-7fd4d6236957&pf\_rd\_r=Z3KVGV3XJJ71EVAAJ0WC&pd\_rd\_r=a8083e79-f809-4216-8ca1-93a7c...

I use only unflavored:

Optimum Nutrition

Bob's Red Mill

Get the theraband flexbar. That's the only thing that fixed me up. Look up the exercise on YouTube for tennis elbow. TheraBand FlexBar Resistance Bar For Improving Grip Strength, Tennis Elbow, Golfers Elbow, Tendonitis https://www.amazon.com/dp/B000KGOMBC/ref=cm_sw_r_apan_glt_i_M4CBBY6NFTK9GG5K582N

Yes. I always reach or exceed 1 gram/1 lb BW, lower fat higher carbs on T days, lower carbs higher fat on R days. Eating at maintenance on T days (while cutting). Losing 1 lb / week or less (when cutting). Practicing IIFYM without exaggerating. Sometimes I eat only 1 meal so I fast longer, but this isn't supposed to be bad. My diary is available on http://www.myfitnesspal.com/food/diary/dstjacques

Make sure you use MyFitnessPal to count your calories and macros!!!! It's a free app and it's very easy to use. You can also go to their website at http://www.myfitnesspal.com/

Stay consistent and don't get caught up in the nitty gritty bull shit. Just keep hitting the gym and eating healthy and you'll see results.

I grill mine on the bbq. Broiling would be better than frying. Ideally the marianade needs to drip off and you don't want to fry olive oil at medium/high heat. (Use a different oil if you do).

In regards to scaling, yes, you can double up, in fact I actually reduced the original recipe by 1/2.

Here's a link to the recipe I modified, it was originally for a 2 lb batch.

[Allrecipies Link]http://allrecipes.com/recipe/shish-tawook-grilled-chicken/detail.aspx?event8=1&prop24=SR_Title&e11=shish%20tawook&e8=Quick%20Search&event10=1&e7=Home%20Page

They also have a tool that you can use to scale the servings to whatever size.

(Note: I just editted the spices in my post above, forgot that I scaled the recipe down when I looked it up again. You will also note that I dropped the oil, and subbed the tomato paste for ketchup and crushed fresh tomatoes, as I don't like opening up a can of something to only use a small portion of it.).

In a physiological context, fasting may refer to (1) the metabolic status of a person who has not eaten overnight, and (2) to the metabolic state achieved after complete digestion and absorption of a meal. Several metabolic adjustments occur during fasting, and some diagnostic tests are used to determine a fasting state. For example, a person is assumed to be fasting after 8–12 hours.

http://en.wikipedia.org/wiki/Fasting

fast 2 (fst)

intr.v. fast·ed, fast·ing, fasts

1. To abstain from food.

http://www.thefreedictionary.com/fast

Breakfast. Break the fast of the night.

Intermittant fasting. A diet regime where one fasts for 16 hours (ie, one abstains from food for 16 hours), and then eats for 8 in 1 24 hour cycle.

It's not rocket science, and the name fits perfectly fine. It's ok to just admit you are wrong, you know.

http://www.filedropper.com/tdeeaaaa

I messed up with some ' refeeds' until 2 weeks ago where I've realised that my weekly average should've been paid to attention more.

So I do 1k+ usually but before those 1-2 days where I done weights with 1k+ over TDEE put a hole in my effort but I've seemed to gotten a bit stronger- noob gains most probs.

I'm not cutting at this moment, but here my intermediate bulking routine (no cardio): https://docs.google.com/document/d/14NO5-Z4oCT4Bzgo9td_lf9NYlI5l5kouTZW0L9d2b3Y/edit?hl=en_US&pli=1

When I was cutting, I was doing something like this (rowing twice a week for an hour and a half):

https://docs.google.com/document/d/113vEqAiSn64ME83wiu6DMVa9TH4KfnEmvtLdcG6AFwE/edit

I've tried a few.

The Muscle Pharm stuff you can get from Costco is pretty tasty. If you leave it in the fridge/freezer a bit longer, it is like Cookies N' Cream ice cream.

I've also used the plain chocolate ON 100% whey from costco, which did not seem to need any additional sweeteners or cacao.

Using some Double Chocolate ON 100% whey currently, and it really benefits from a bit of cacao and stevia.

I aim for 40-45g fat on training days (sometimes it falls a bit lower, but not intentionally,) and usually get around 70-80g on rest days.

You can check out my food diary here. Some days are incomplete/blank if I was eating out or going out drinking or something, but it'll give you a sense of where my macros actually fall.

I've found the fat is enough as long as I don't use up many rest day calories on carbs... I look forward to having a bit more freedom once I switch to a gaining phase though, it's pretty restrictive, but I still really enjoy the food I get to eat, and hunger isn't an issue for me on IF.

Allrecipes.com has this cool feature where you can browse recipes by ingredient(s). Only issue there is that most recipes don't take precise macro counting into consideration; instead just shooting for optimal deliciousness... Just tweak them to your liking I guess..

As an afterthought, you're really shooting yourself in the foot by omitting cottage cheese and vegetables in your diet. There are reasons they're both touted to the degree that they are.

Use <this>(https://play.google.com/store/apps/details?id=com.shumate.tdeeCalculator) instead.

It's an adaptive TDEE app. Every day, enter that morning's weight and that day's calories, and after a few weeks, your displayed TDEE will be accurate to what your body is ACTUALLY doing. You can also watch it change based on what you're currently doing.

It's helpful to see what behaviors lower your TDEE and what raises it, ie: I noticed that when maintaining, eating at maintenance for two weeks and small surplus for one week and repeating gets my metabolism firing. Also helped me notice that my TDEE doesn't drop as drastically when cutting when I eat at a deficit for two weeks, maintain for one, repeat.

You can enter in what you would like your weekly weight change to do and it will give you proper calories, as well. (which also shift and adapt)

It's been the most amazing thing.

You can probably get away with taking less but I've always just used the recommended serving size. For reference this is what I've been using:

http://www.costco.com/Kirkland-Signature%E2%84%A2-Fiber-Capsules%2c-720-Capsules.product.100016092.html

Yes you can, when you login on the website, click goals, and then change goals: http://www.myfitnesspal.com/account/change_goals the only disadvantage is that you have to login to the website to view the marcos, the iPhone app doesn't show it, but does track it.

Workout day: http://www.myfitnesspal.com/reports/printable_diary/Dobroezlo?from=2012-10-12&amp;to=2012-10-12

Rest day: http://www.myfitnesspal.com/reports/printable_diary/Dobroezlo?from=2012-10-11&amp;to=2012-10-11

Yeah, that's what that means.

What kind of ribeye are you eating? A pound of ribeye generally has about 76g of fat and 122g of protein. If that's too much, just... eat less than a pound of it? But yeah, those meats are generally good. Also, you don't need to completely avoid carbs. My first meal on rest days is usually a 8 strips of bacon, 6 eggs, and a bagel with cream cheese.

Jefit for workouts. only complaint (and a current outstanding feature request), is that it doesn't show notes on the workout screen. (would be helpful if I could see my form/cue/feel notes from previous workout).

myfitnesspal for calorie tracking.

1. <em>Maintenance calories are the number of calories that won't cause weight loss or weight gain - they serve to maintain the current state</em>
2. You should consume 2.5-3 g per kilogram bodyweight! Don't confuse this with protein per pound wodyweight.
   1. "Also, is 2800g the maintenance calories I should be +- 20% for workout / non workout days?" Grams aren't calories! You should be in a suprlus of 300-200-300 calories per day for a lean bulk and gain 200-300g per week. At trainig days you need like 200-300 calories more, depending on you workout routine and duration.
   2. Yes, you need to adapt your calories, when your bodyweight changes.

You're right, heroin is a great deal safer than junk food. Whereas pure, unadulterated heroin has no adverse effects other than constipation and addiction (which isn't actually an adverse effect in and of itself, it's just that heroin costs a lot), obesity can literally kill you. And does kill millions of people every year.

I loved GVT... It was flat out awesome. Huge strength gains for me. That being said, it about wiped me out. You will need to have plenty of extra calories and get ready to push it harder than you ever have before (at least that's how it felt to me).

I don't know about running it with lean gains. I don't see why not, but I would make sure you know a thing or two about lean gains and bulking before adding in GVT.

Here's the GVT excel sheet I put together when doing it.
GVT.xls - https://drive.google.com/file/d/0B4gvJmThiCeZMU03WHlUb3FDclU/edit?usp=sharing

Have a look and feel free to do as you wish with it.

...

I didn't take measurements on size, but my strength gains were pretty impressive so size must have followed. But again, all that being said, it's going to be a long day in the distance before I do that program again. It really did wipe me out and it damn near broke me by the end. I needed a good rest to recover.

KISS. Keep It Simple Stupid. Most pre and post workouts are similar. They all claim the same shit, gEt YoU jaCkeD!

I’d suggest going with ON, Gold Standard. Get you some Creatine/caffeine before workout. Protein/BCAAs after.

https://www.amazon.com/NUTRITION-Standard-Pre-Workout-Creatine-Beta-Alanine/dp/B00PYB2X8C

https://www.amazon.com/Optimum-Nutrition-Standard-Protein-Chocolate/dp/B000QSNYGI

Best way to get access to the information is here. It's a small compilation of some of Alan's responses to some typical questions people have asked him. If you want the full pdf (7 pages) and don't know how to rip it from scribd, pm me and I'll email it to you.

Ace, you should try this:

http://www.fitocracy.com/knowledge/dr-layne-nortons-best-damn-cardio-humanly-possible-in-15-minutes/

Really focus on the "max effort" portion. Don't slip. It's very difficult to push as hard as humanly possible for 30 seconds.

This workout is a brutal killer - and if Layne Norton uses it, you know it's good.

I hope it helps.

http://www.jefit.com/routines/workout-routine-database.php?id=9058 There is also some other posts on this forum with variations if you look through them. Basically it seems to be the "big 3" with added isolation work. So you have a Deadlift day a Bench day and a Squat day. After warm up sets have been completed you have your top set "heaviest" and 2 back off sets at 10% and 20% less .Is what I have gathered. Hope that helps

There is no way for us to tell what you're actually eating, and you're essentially answering the question for yourself.

If you are genuinely concerned about it, track your food using something like myfitnesspal. Don't try to curb any consumption, just match your macros and don't over-think it.

Love the idea, and understand the reluctance to use stock photos (I'm the same way), but if you do end up needing a couple of stock photos (seeing as you've got a ton of posts to backfill)… gotta throw unsplash out there for high quality stock photos that are completely free to use.

I'm also 5'6''. 145 pounds, and that's a new low, I've been 147-148. I'm about the same bf, you might have a bit less.

Here's the funny thing: You have me beat on all of the lift, by a fair margin. Except maybe squats, I last did 210 * 3 sets * five reps.

The human body is a very interesting thing. How do you not have more muscle mass?

Here's me.

I just realised I might be doing the comparison wrong though. Are those weights for a single set, or three sets? Either way, I don't think I could bench 170 * 5 even once.

Oh nice, you're in NYC. We should connect or grab coffee. I thought it was a WP template, but it's not. It uses Google Blogger, which has super small dev community: https://builtwith.com/leangains.com

It seems that having 4hrs or so between protein intakes is good for overall elevated muscle protein synthesis. There is a theory that you can increase overall MPS by taking leucine equivalent to 3g between these meals to add more spikes in MPS. Essentially you need to allow you blood amino levels to drop before your body will register the next increase. Persistently elevated blood amino acids is not ideal for building muscle mass.

https://www.slideshare.net/mobile/biolayne/optimal-protein-intake-and-meal-frequency-to-support-maximal-protein-synthesis-and-muscle-mass

I'm not sure whether you're planning on fasting; not that it matters if this works for you. Other than that it looks fine. Props to you for making a sensible plan and picking a solid routine. May I suggest looking into either https://www.myfitnesspal.com/ or https://www.google.com/sheets/about/ for tracking? That should be slightly easier than, you know, paper.

Electrolyte Powder: Peach Mango- 90 Servings - Sugar Free Drink Mix- Keto Electrolyte Powder: No Sugar, Gluten Free Hydration Powder- Keto Electrolytes Supplement: Magnesium, Potassium, Calcium https://smile.amazon.com/dp/B087KQF7Y7/ref=cm_sw_r_apan_glt_fabc_D7D9TSTF9RJH8SS6K00J?_encoding=UTF8&amp;psc=1

They have other flavors as well. All of them are sugar free too.

Cant go wrong with Optimum Nutrition Micronized Creatine Monohydrate Powder. Shit just works. ASAIF all the different types of creatine names are purely marketing gimmicks.

https://www.amazon.com/dp/B002DYIZEY/ref=sspa_dk_detail_0?psc=1&amp;pd_rd_i=B002DYIZEY&amp;pd_rd_w=H6cw4&amp;pf_rd_p=887084a2-5c34-4113-a4f8-b7947847c308&amp;pd_rd_wg=FqKv8&amp;pf_rd_r=7JHP6RGPWQKYW0TT28VV&amp;pd_rd_r=657bbc4a-d65c-42a6-802b-312f2...

A dietitian will be your best bet so they can take your measurements and take your bf estimates (I don't know the word in English for that procedure) or a specialized scale that can measure body fat that can be found cheap (like this one https://www.amazon.com/-/es/Composici%C3%B3n-corporal-monitor-Indicadores-gimnasio/dp/B0020MMCDE/ref=mp_s_a_1_5?dchild=1&amp;keywords=body+fat+scale&amp;qid=1630269482&amp;sr=8-5)

As a piece of advice if you went down in weight and you are scared to gain some back let my tell you that a little fat is completely normal in a bulk and you are going to be scared by it anyway , but you can lose it back as you did the first time . Is part of the process

Personal Training Coach for Android.

Very flexible. Comes with many built-in routines. Highly customizable as well. The author responds to email as well. I switched to this from Stronglifts 5x5 (before it needed any kind of subscription) because PTC is more customizable.

Try a smart scale. Being able to measure things like muscle mass, water, fat percentage, etc. really helps me to tweak things better. Here is the one I use:

Withings Body+ - Digital Wi-Fi Smart Scale with Automatic Smartphone App Sync, Full Body Composition Including, Body Fat, BMI, Water Percentage, Muscle & Bone Mass, with Pregnancy Tracker & Baby Mode https://www.amazon.com/dp/B071XW4C5Q/ref=cm_sw_r_cp_api_glt_fabc_DPM4DSMHM7TEVBXQAA85?_encoding=UTF8&amp;psc=1

Oh yeah! I forgot about that. I got this ab wheel from Amazon last week and it’s been ridiculous how much my abs hurt after using it. I always thought that ab rollers were gimmicky, but now I’m 100% converted… they’re amazing.

Both are Optimum Nutrition:

Optimum Nutrition Micronized Creatine Monohydrate Powder, Unflavored, Keto Friendly, 400 Servings (Packaging May Vary) https://www.amazon.com/dp/B000GIQS34/ref=cm_sw_r_cp_api_glt_fabc_TJVN5VTFN3RA4GNE020P

Optimum Nutrition Instantized BCAA Branched Chain Essential Amino Acids Capsules, 1000mg, 200 Count https://www.amazon.com/dp/B000GIPISK/ref=cm_sw_r_cp_api_glt_fabc_Q854ET6R5A1NADFQA6HY

Everyone has a different morphology, so if you have different body proportions then you'll find your range of motion may be more difficult. The deadlift isn't specifically a necessity though it can be really good way to groove the hinge pattern which is definitely an important movement to do under load.

As others have mentioned, a sumo stance may be worth trying, Romanian deadlifts are also a great way to work the hamstrings and it's also worth considering reverse hyperextensions or kettlebell swings. As with anything though if you're not sure then talk to a good coach or even someone at your gym who you trust.

TL;DR it's not essential but it can be useful. Ask someone who you know can do it to give you some pointers. Also I'm sure if you train you've seen this before but I really can't recommend Practical Programming for Strength Training enough https://www.amazon.co.uk/dp/0982522754/ref=cm_sw_r_u_apa_fabc_3qTbGbWZTJ29Y

https://www.amazon.com/MuscleTech-Premium-Absorbing-Peptides-Chocolate/dp/B00MA28CLU/ref=sr_1_5?crid=165BUL1Q1J3IO&amp;dchild=1&amp;keywords=muscletech+protein+powder&amp;qid=1608335261&amp;sprefix=muscletech+pro%2Caps%2C170&amp;sr=8-5

Is that this one? https://www.amazon.co.uk/Optimum-Nutrition-Micronised-Monohydrate-Development/dp/B00T7L20AQ

A lot of the reviews seem to suggest it might not be authentic which is a little worrying

I've had airpods and Airpods are great if you have an iPhone. They are small and easy to use and sound great. They are pretty easy to drop and that's how mine ended up getting messed up. The little speakers inside of the airpod got messed up because I dropped it too many times. So be extra careful with them and don't be an idiot like me and ruin your airpods.

If you are looking for something cheaper I've had these for a couple years and have dropped them many times and they still hold up great. They also sound great and do a really good job of noise cancelling. I've had people ask me if I was done with a dumbbell or something and I didn't realize they were trying to talk to me because of how good the noise cancelling was. Would def recommend these best 40$ I've ever spent

Vital Proteins Collagen Peptides Powder - Pasture Raised, Grass Fed, unflavored 20 oz https://www.amazon.com/dp/B00K6JUG4K/ref=cm_sw_r_cp_api_fabc_MtCQFb2DH0SNB?_encoding=UTF8&amp;psc=1

Rated no.1 on Amazon probably how my wife found it. lol. 1 of 17 packages delivered a day I’m sure

It takes up no space at all and was a minimal financial investment ($70). It attaches to the rack / tower and I get a fair amount of use out of it. I really like it for tricep ext, lat pull downs and face pulls as I always found that those were really tough to do with just bands.

I got this one from Amazon and when not in use, I just keep it in a drawer.

I would suggest you to buy a body fat caliper - it's really cheap (Amazon link) and you will know how much body fat have you got. I guess it's something about 15%, maybe a bit less, maybe a bit more.

I use these Kinvio Bluetooth headphones. $25 on Amazon, super long battery life. Take a beating and keep going. I like having a cheap set like this vs using airpods because of the sweat and whatnot.

Kinivo BTH240 Bluetooth Stereo Headphone - Supports Wireless Music Streaming and Hands-Free calling (Black) https://www.amazon.com/dp/B00AWIPITS/ref=cm_sw_r_cp_api_i_HJzeDb8QJ7NN5