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by Tony Gjokaj June 13, 2021 3 min read
Which Fasting Method will work best for you?
In this post, we are going to explore one of the most popular methods of Intermittent Fasting: Lean Gains!
Let's dive in!
Lean Gains was created by Martin Berkhan and is one of the most known methods of Intermittent Fasting. It is a method of Intermittent Fasting that is classified as Time-Restricted Feeding (TRF).
Lean Gains was developed for people who have a busy day job who find it stressful to worry about getting multiple meals in throughout the day.
With Lean Gains, we use our life circumstances to our advantage: focusing on skipping breakfast and only eating 2-3 meals daily.
It was one of my first methods of Intermittent Fasting that I utilized in 2015. Lean Gains helped me stress less about how many meals a day I had, and focus more on enjoying my meals.
It has helped me build a healthy relationship with food from a psychosocial (psychological and sociological) perspective.
The fast doesn't have to be exact, but it should revolve around your lifestyle.
In Lean Gains, the focus is essentially around fasting through the night and skipping breakfast. During this time period, people typically consume 2-3 meals.
The focus is highly-satiating foods like vegetables, lean proteins, and other nutrient-dense foods. These meals help us even after our feeding phases, because we continue to digest them hours after we eat.
You can have liquid protein shakes, but make sure you are also eating lean proteins as well (ie. chicken and red meat for their micronutrient benefits).
With Lean Gains, people typically do some sort of calorie or carb cycling, where they eat less on their rest days.
Personally, I like to keep my calorie intake consistent every day, but I focus on prioritizing carbs around my pre and post-workout meals. My "breaking the fast" meals consist of more proteins and fats, alongside veggies.
Protein Intake should be around 1.5g per pound of Lean Body Mass. In regards to total bodyweight in some, this could range around 0.8-1.2g per pound of total body weight.
The main reason for this is to get enough amino acids in our diet that can aid during our fasted phase.
Martin typically consumes 50% of total calories in protein. This is a personal preference, but it helps him get plenty of amino acids.
Here are a few examples of implementing a Lean Gains style of Fasting.
8pm-11am: Fast.
12pm: Break the Fast
(Eat another meal at a convenient time for you)
8pm: Finish your feeding state with a final meal.
8pm-11am: Fast.
12pm: Break the Fast
5pm: Second Meal: Pre-Workout
7-8pm: Final Meal: Post-Workout
6am: 10 minutes before your workout, drink 10g of BCAAs.
6-7:30am: Training Session
8am: 10g BCAAs
10am: 10g BCAAs
12pm: Break the fast with a post-workout meal (get some carbs)!
(Eat another meal at a convenient time for you)
8pm: Finish your feeding state with a final meal.
With Lean Gains, you don't have to be 100% exact on the 16:8 window. I have used 14:10, 12:12 and many others.
In fact, we will cover more Time-Restricted Feeding methods in a future post.
I just wanted to thank you for taking the time to read this post, and a special thanks to Martin for helping me starting my journey in Intermittent Fasting almost a decade ago.
For more on Lean Gains, you can look at Martin's Lean Gains Guide here.
If you have any questions or comments, email us at support@reforgedperformance.com or direct message us on Instagram.
Until next time!
Tony is the Owner of Reforged. He is a PN1 Certified Nutrition Coach and has been in the fitness space for over a decade. His goal is to help millions exercise their way out of depression and anxiety.
by Tony Gjokaj November 16, 2023 2 min read
I have been reading quite a few articles surrounding depression and its connection to lifestyle habits.
In recent years, scientists have started to discover that depression is not just a "chemical imbalance".
It's much more complex than that, and a lot of evidence is pointing towards positive habits helping to alleviate or reduce the risk of depression.
by Tony Gjokaj November 14, 2023 3 min read
Insomnia is a common sleep disorder that affects millions of people worldwide.
It is characterized by difficulty falling asleep, staying asleep, or both, despite the opportunity for adequate sleep.
This can lead to decreased energy levels, mood disturbances, decreased performance at work or school, and can negatively impact overall health and quality of life.
If you're tossing and turning at night, you're not alone.
In this post, we are going to go over the 5 natural ways to ease insomnia.
Let's dive in!
by Tony Gjokaj September 18, 2023 3 min read
Magnesium is an essential mineral that plays a vital role in many bodily functions, including muscle and nerve function, blood sugar regulation, and bone health.
Despite its importance, many people do not get enough magnesium from their diets alone.
This is where supplements like magnesium glycinate can be helpful.
Magnesium glycinate is a highly bioavailable form of magnesium that is easily absorbed by the body and has several potential health benefits.
In this post, we'll explore the benefits of magnesium glycinate and why it may be a valuable addition to your overall health and wellness plan.
Let's dive in!