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!

About Lean Gains

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 Basic Principles of Lean Gains

I. The Lean Gains protocol follows a ~16 hour fast, followed by a 8 hour feeding phase (16:8).

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.

II. Whole-Foods are prioritized over processed foods. 

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.

III. In Lean Gains, solid foods are more important than liquid ones.

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).

IV. On workout days, pre-workout and post-workout meals are where carbohydrates are prioritized. 

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.

V. Protein Should Be High.

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.

Sample Lean Gains Set Up

Here are a few examples of implementing a Lean Gains style of Fasting.

My Lean Gains Example (Non-Training Day)

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.

My Lean Gains Example (Training Day)

8pm-11am: Fast.

12pm: Break the Fast

5pm: Second Meal: Pre-Workout

7-8pm: Final Meal: Post-Workout

Early Morning Fasted 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.

For more examples, read the Lean Gains guide here.

Conclusion

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 Gjokaj
Tony Gjokaj

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.



Also in LIFT Your Mood

5 Ways To Make Exercise Meaningful To You
5 Ways To Make Exercise Meaningful To You

by Tony Gjokaj April 25, 2023 3 min read

Exercise can feel like a chore, and even if you know it’s good for your health, the motivation to get moving sometimes just isn’t there.

But it doesn’t have to be a burden - by making exercise meaningful to you, it can become something fun and rewarding!

Here are five ways to make exercise more meaningful!

Read More
5 Best Weight Loss Tips For Overweight Men: Why You Should Lose Weight
5 Best Weight Loss Tips For Overweight Men: Why You Should Lose Weight

by Tony Gjokaj October 07, 2022 4 min read

Men, I know what it is like to be overweight and depressed.

Not having the energy to do anything but relax and sleep.

While relaxation and sleep are incredibly important, they can make us feel like we are not making progress in our lives.

And when depression hits, it’s very difficult to push through with exercise and weight loss.

But did you know that even though it takes time and some effort, you don’t need to get obsessively crazy over it?

In fact, with just a few small adjustments, you can lose weight, fight back against depression, and take your life back.

If you're serious about shedding pounds and pushing away those depression demons, here are five tips that can help get you started. 

Read More
5 Fast Food Hacks For Healthier Eating In 2022
5 Fast Food Hacks For Healthier Eating In 2022

by Tony Gjokaj September 05, 2022 4 min read

A few weeks ago, my buddy Grant and I talked about nutrition.

We talked about how he's lost over 120 pounds so far with the weight loss progress he's been making.

This is all because he has been making healthier decisions over time.

One of the newest challenges he's facing right now is he's got a new job. He's working 10 to 12 hour days with physical demanding labor.

And what's been happening for him is that he's been super exhausted, he's not motivated to meal prep, he's having trouble trying to sit down and cook foods doesn't have the energy doesn't have the time.

So what I propose is five tips that you can use to live a more on the go fast food healthy eating lifestyle.

Read More