If you've been thinking of jumping onto the LeanGains approach with your diet and workout program, there are some important things that you need to keep in mind.

LeanGains, which is a type of protocol that is very compatible to intermittent fasting is designed to help you add more lean muscle mass to your frame without the addition of body fat.

Or, it can help you melt body fat quickly while preserving your lean body tissue. Both are going to help you achieve what's often referred to as 'body recomposition', where you are effectively losing body fat while building up muscle at the same time.

Most other approaches are unable to do this and require lengthy 'bulking' or 'cutting' cycles.

But, if you are going to do LeanGains properly, or any other intermittent fasting protocol for that manner, you need to be very careful in your approach.

Let's highlight a few of the top points that you need to make sure that you cover for optimal success.

Keep The Fast A Fast

The very first and perhaps one of the most important points to note is that you need to keep the fast a pure fast. Some people will make the mistake of having a light snack mid-way through the day to make it more bearable.

Avoid this at all costs. In doing so, you will actually typically cause yourself to become even hungrier than if you had not.

The only items allowed during the fast are zero calorie items such as diet soda, zero calorie gum, and coffee or tea.

Feed Well During The Post-Workout Window

The second thing that you must make sure you're doing is feeding yourself very well in the post-workout window. This is one of the secrets to the success of the approach. On training days, you really want to stack a high calorie intake immediately after your workout sessions, with most of those calories coming from carbohydrate rich foods.

If you neglect to eat during this time, you're essentially neglecting to maximize the recovery that you experience, along with lean muscle mass generation.

On the days you don't workout, calories should be lower to compensate for those higher calorie days.

Try And Maintain A Regular Feeding Schedule

Next, it's also a must that you try and maintain as regular of a feeding schedule as possible. Avoid allowing your meals to vary from day to day as with something like this, the more routine you can be, the easier it's going to be for your body to adapt.

Generally speaking, it's best to keep to a 14 hour fast and 10 hour feeding schedule if you're a female or a 16 hour fast and 8 hour feeding schedule if you're a male.

Do Your Macronutrients Right

Finally, in terms of macronutrients, to get this diet correct you'll want to have at least 2.5 grams of protein per kg of body weight, if not three grams.

Carbohydrates should be high on the workout days while fat remains low and vice versa for the off days. Carbs should be kept lower while fat is much higher, which will also help to account for any extra hunger you may be experiencing on those days as well.

So there you have some of the basic key points that you must remember as you do the intermittent fasting or LeanGains protocol. Use it correctly and you will be quite satisfied in the results that you see.

About the author: Shannon is a fitness trainer and freelance writer who has written for Bodybuilding.com.


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