I have decided to begin a diet and exercise program known as lean gains. Of all the diet coaches I have come across online, Andy Morgan of rippedbody.jp seemed to me to have the most thorough method in place to augment the lean gains program, which was originally formulated by Martin Berkhan.
What appealed to me about this particular diet after having tried it for approximately one week was the ease of implementation and the virtual total lack of hunger. Now don’t get me wrong! This isn’t one of those fad diets we could eat all you can look at. It is actually very scientific and mathematical and is based on your basal metabolic rate and cleverly going over and under that on various days according to your activities.
You end up with a daily calorie figure that fluctuate according to whether you weight training or not on specific days. The calories also broken down into macronutrient quantities of protein carbohydrates and fats. The higher calorie days involve more carbohydrates and lower fats. The rest days which have lower calories, are fairly low in carbohydrates and slightly higher in fats, but protein stays high on both days, somewhere around 200 g for me.
One of the interesting things about the diet is its flexibility. There is a skip breakfast, intermittent fasting version, which I actually like. Doing it in this way, you eat two or three large meals after your training session or at some point around lunchtime if you happen to train in the middle of the day. For me, these were quite big meals to get used to but they are very satisfying and leave you feeling full for hours. There is no mucking around with five or six small meals a day. I tried that in the past and eating these mouse sized meals was always very frustrating and left me hungry. I find it much more natural to eat big just a couple of times a day rather than poncing around with silly small meals. It’s very convenient just to cook yourself a couple of big meals rather than all this precooking story in Tupperware baloney you read about on body building websites.
It’s also quite refreshing to see a complete absence of Bro science on Andy Morgan’s website. It’s just down to business, analytical, tracks progress, and if you look at the client testimonials, there is plenty of proof that the system works. But I suppose the best way to test it is to do it yourself. That’s what I intend to do.
The training involves fairly heavy resistance movements such as bench presses, squats and deadlifts, or variations of these according to the clients abilities. There is no cardio required as it is the diet that deals with the fat burning rather than the exercise. The exercise is to stimulate muscle growth and to improve the physique as you lose body fat. There is quite an emphasis actually throughout the site that cardio and aerobic exercise for weight loss is often counter-productive. It can be used sparingly to remove very stubborn body fat, but that is for the later stages of the diet if you are actually having trouble with things like a little bit of extra fat round your lower abs.
Andy links back to Martin Berkhan’s website – leangains.com quite extensively to accentuate and highlight many of the points that are valid in the diet system which may be puzzling to people new to this approach. However, fundamentally, the diet is based on common sense rather than wacko theories. A few pieces of equipment you might need could include digital scales to weigh your food so you know exactly how much your eating. Also you might want to get hold of a good tape measure to keep track of your body dimensions.