Diet and training

During my research for this project I stumbled upon a new method of training and nutrition called Leangains which utilises an intermittent fasting approach for fat loss, muscle gain and health. The two major tenets of Leangains are a fasting period of 16 hours (no calories are consumed during this period) and a focus on going heavy with the four large compound movements, squats, deadlift, chest press and chin ups.

I’m using a reverse pyramid training approach whereby the first lift is the heaviest and I drop the weight by 10% for the next set and never do more than three sets of anything. I’ll rest for 3 minutes between each set and for 5 minutes between each exercise and won’t spend more than 45 minutes in the gym at a time. I’ve also thrown in a few assistance moves as I’m an ectomorph and hardgainer. Here’s what my initial training schedule looks like:

Monday
-Squats 3x3-6
-Chin ups 3x3-6
-Lunges 2x8
-Shoulder press 3x4
-Side raises 2x6

Wednesday
-DB chest press 3x3-6
-Dips 3x8
-Press ups 2x as many as possible
-Abs superset

Friday
-Deadlifts 3x3-6
-Shoulder press 3x4
-Side raises 2x5
-Leg extensions max rep x1

Nutrition wise here’s how I’m eating on a training day:

11.30-12 AM or 5-15 minutes pre-workout: Protein shake
12-1 PM: Training
1 PM: Post-workout meal (largest meal of the day)
4 PM: Second meal.
9 PM: Last meal before the fast

I’m packing in loads of protein and loads of complex carbohydrates on a training day and will probably have around 80 grams of protein for my first meal. On none training days I’m cutting back on the carbohydrates almost completely (aiming for no more than 30 grams) and concentrating on protein and fats. Oh and I drink loads of water, a gallon a day most days and the only supplements I’m taking are creatine tablets and fish oil. As I’ve said before, I won’t be taking any performance enhancers during this project, I’m simply going to train, sleep and eat a lot of meat.

Speaking of meat, one of the project supporters is a Glasgow-based company called Athleat, the only whole food nutrition company in the UK specialising in diet for athletes and elite performers. You can check them out here.