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u/CapoeiristaAlpinista · 6 pointsr/leangains

Martin Berkhan - creator of Leangains.

Mark Rippetoe - Strength coach and lover of hip drahve.

Best books and blogs? Martin's leangains book is a top recommendation here for obvious reasons. It's a good book to be your foundational approach to training and dieting. Though, the training section of the book essentially just directs you here:

Depends on what you're looking for honestly. For training, there's tons of blogs out there. I'll just share some of my favorites.

/u/GZCL blog -

Jujimufu's blog is essentially dead, but I love it anyway. I also love his books -

/u/mythicalstrength blog -

Greg Nuckols articles -

But I'll say this: most of that reading is unnecessary to successfully reach your health goals. Masterfully apply the basics of training, dieting, and recovery everyday and you'll be successful.

Any program that fits these parameters will be good for strength/hypertrophy. Throw in 20-30 minutes of cardio like 3 days per week for fun/cardio health and you're good. Not saying cardio is necessary at all, but it's good if you'd also like to be a bit athletic. Just play a sport your enjoy a few times per week. Programs that work: Martin's RPT, stronglifts, any program based on GZCL method, 5/3/1, nsuns, PPL.

For nutrition, hit your macros with mostly whole foods. This article covers everything you need to calculate your macros. His other articles are good to read.

For supplements, they're unnecessary if you're eating a good diet. Things that can help: protein powder (if you happen to not get enough protein in your diet on a particular day), caffeine, omega 3 (fish oil or flaxseed oil), creatine monohydrate, vitamin d, multivitamin. But again, unnecessary if eating a well balanced diet with mostly whole foods.

For recovery, this article covers it well. Pretty much: sleep a lot, eat well, minimize stress, have fun.


u/analytiCIA · 2 pointsr/leangains

I'll try my best to explain since your question is too general.


>where to start?


This subreddit is based mostly on the work of Martin Berkhan and his leangains method. You can find a lot of info on his page here. The subreddit info has the best articles there. Also to a lesser degree, this sub get a lot of info from other progressive overload programs like starting strength or strong lifts, you can choose whichever fits you best.


A lot of people here tend to focus on powerlifting but you are not forced to do that, what most people here agrees on is: use compound movements, lift heavy, progressive overload and take care of your form.


The leangains method has evolved through the years, I am not an experienced lifter so I can not tell you which one gives the best results. The latest version as described in the book is a minimalistic approach. you train 3 times per week, you can use intermittent fasting to help you achieve your nutrition goals. and you use compound movements.


There are other versions of this where you cycle your carbs and change the amount of food you eat on training and resting days but if you are new I would suggest trying the most simple approach and sticking to it, then when you are good you can fine tune it.


>Timing, calories, macros, everything.


I would suggest you buy the leangains book since its really cheap and has a lot of great info for newbies, and gives exactly what to do.


If you are overweight it would do wonders for you, if you want to gain weight eat at a surplus instead of a deficit as suggested in the books and you can be more relaxed with the amount of protein needed.

> And what are the chances of some recomping through doing this?

if you are completely new to lifting heavy, high. your body will respond to the stress strongly on your first years lifting al long as you eat healthily and rest. since you don't want to gain or lose weight you will eat at maintenance but the new stress on your body will help you prioritize muscle synthesis.


I hope this is helpful, I am not an advanced lifter but I too struggled to get what the method was until I bought the book so I hope this clarifies some things, if anyone sees a mistake feel free to point it.


u/Kaidavis · 5 pointsr/leangains

Howdy OP,

Welcome to /r/leangains! Congratulations on taking control of your health. I have a few questions and a few bits of feedback for you:


  • How much do you want to weigh? How much weight do you want to lose?


    To lose 1lb, you need to 'burn' 3,500 calories. The easiest way to do that? Eat at a caloric deficit and, over a week, run a ~3,500 - 4,000 calorie deficit.

    What's that look like? Let's say your Total Daily Energy Expenditure (TDEE) is ~2,000 calories. That means in a week you'll consumer (2,000 * 7 =) ~14,000 calories. If you want to lose 1lb/week, you'll need to run a 3,500 calorie deficit in a week. That means eating 10,500 calories in a week or 1,500 calories/day.

    That's a 'cut' (or a 'diet'). What can you do to succeed in your cut?

  • Identify a specific goal that you're working towards. We all want abs, but a specific, quantifiable goal like 'Weigh 175lbs' or 'Have 11% Body Fat' is easily attainable. 'Soft' or 'fuzzy' goals like 'Look sexy' are wonderful to identify, but are crap for setting a goal.

    So? What's your specific, quantifiable goal?

  • Calculate your Total Daily Energy Expenditure using this calculator. Note: Set the exercise level as 'No Exercise (Desk Job)

  • What gets measured gets managed - so start measuring your caloric intake. Use the app 'My Fitness Pal' to log your calories. Buy a simple digital kitchen scale to weigh your food. Log everything you eat.

  • Eat at a weekly deficit! Log your weight every 2-3 days. Keep at it for ~4 weeks and check in on your progress. If you've lost ~4lbs, you're on target! If you're losing less than expected, adjust your daily calories down by ~50-100.

    Good luck!
u/TrandaBear · 2 pointsr/leangains

Warning Wall of Text.

Personally, I freaking love it. Of all the "diets" I've tried, it has been the easiest to transition into a long term habit. Its also one of the more laid back/forgiving ones despite the numbers. As long as I get 190g protein/day and am reasonable about my carb/fat split, I don't stress. I have definitely strayed and didn't feel a shred of guilt about it. I have seen consistent weight lost with minimal strength reduction on my -30/-10 intake with a 25/75-75/25 macro split. My exercises are a bit different because I'm actually doing this P90X knockoff, but hey if it's working, don't knock it. I don't vocalize my routine often because this sub can be unkind to differences.

I don't know if its my routine or a direct effect of the program, but here are some things that I have noticed. My alcohol tolerance is shit but I sober up quicker. It takes all of two good beers (or four bud lights) per hour to get me drunk and about 1.5 to sober up once I'm at full steam. Mind you, this is a notch above buzzed drunk and not blackout, shitfaced, drunk. The hangovers aren't are non-existent if I chug water before bed. I also have more energy to get up in the mornings. I used to struggle to get up at 8:30a for my 10am job. Now I snap awake before my 7am alarm and do a fasted workout. Again, not sure if routine or direct effect.

As I've progressed, I've seemed to have fallen in a positive feedback loop. I lose a bit of weight, gain self-esteem, which gives me extra energy/willpower to work out harder or muscle through a fast, which helps me lose a more weight. The one thing about LG I want to stress is each macro split has its own set of goals. Since I'm on a cut, am not expecting to make any significant, short term gains in strength. I'm not trying to get swole or push my max, there will be time for that later. I'm simply trying to get rid of all this body fat.

The dietary restrictions have taught me the value of forethought and planning. If I know I'm going to go out, I tend to pad my protein intake with a shake or two, because everything else is usually fat and carbs. But again, if I miscalculate, tomorrow's another day. I've also learned a helluva lot of ways to cook chicken breasts. Link to an earlier post with my favorite chicken recipes. Oh, you'll also want to invest in a decent kitchen scale. I've had this one for over a year and it's still accurate to 5 grams (test it by weighing a nickle).

Eating/Diet Tips:

  • Count net carbs (subtract fiber)
  • Visit /r/keto for great rest day recipes and ideas. Just use leaner cuts
  • They recommend you not drink your calories, but fruit and veggie smoothies make damn tasty and quick carbs.
  • Fresh, baby spinach can go in damn near anything. Even smoothies.

    I'm tired of typing. If you have any additional questions, I'll be glad to answer. Progress pics are coming. I'm hitting the gym to lift heavy shit soon.

    Best of luck, friend.
u/LifeBeginsAt10kRPM · 1 pointr/leangains

What calipers do you have? This have markings and instructions on them to make it super simple. Does yours have markings?

If not there is still a way but it may be less accurate since it'll depend on you making more measurements so the possibility of making a mistake is higher.. This came up doing a quick Google search, you may want to search more.

progress look good, congrats!

u/CommonReview · 2 pointsr/leangains

So while this is sort of a dumb post, there is a point.

Individuals of west african descent, (notice I did not say black) do have a genetic predisposition to be advantaged at strength and power sports - They are usually naturally lean, have an increased neural drive, and put on muscle quite easily

The book Taboo: Why Black Athletes Dominate Sports And Why We're Afraid To Talk About It by Jon Entine is a really great read if anyones interested in finding out more.

u/SunTzuWarmaster · 1 pointr/leangains

You should, like, read the book. Its pretty succinct in its advice. I read it in about 2 days, so it isn't like this is too much to ask.

Quite frankly, I found this book and the 4 Hour Body to be the best diet/lifting advice that there is. Couple that with some basic /r/bodyweightfitness knowledge and it seems to be a lifetime of knowledge.

u/Onyxpanda · 0 pointsr/leangains

I just use the Egg Genie. It produces great (delicious) results, is super fast, and makes more than I usually eat at once.

u/Deadmoney441 · 2 pointsr/leangains

The Leangains Method: The Art of Getting Ripped. Researched, Practiced, Perfected.

Best $10 I've ever spent. It'll answer all your questions.

u/mrpigstai · 1 pointr/leangains

Here is a link for pea protein on Amazon. It isn't too expensive.

As mkenwort said, gelatin is easy to find, typically in the baking aisle or near the Jello, I'm guessing.

Heavy whipping cream is by the milk and doesn't cost too much. Cream cheese would probably work great and make a thicker consistency.

u/dowhatisaynotwhatido · 8 pointsr/leangains

I buy Optimum Nutrition Gold Standard Whey, as well as their unflavored Creatine Monohydrate.

ON's gold standard whey is widely accepted to be high quality, as well as one of the less expensive brands. I personally use the milk chocolate and double rich chocolate flavors. And creatine monohydrate is just creatine monohydrate, no matter how you slice it.

u/MrSquat · 1 pointr/leangains

> correlated by co2 emission

Yeah, ok now we're talking together. The first time around you said vo2 ;) co2 is ofc different, that's the respiratory exchange ratio. Vo2 is oxygen uptake during exercise. One letter that makes a difference.

So, the 20-30% number is pretty much the bottom of glucose utilization in a non-keto adapted person, since the brain uses ~20% and pretty much just glucose.

Then it becomes an issue of liver glycogen being depleted once the time period lengthens, and that's when muscle breakdown kicks in as a means to feed glucose to the brain.

As the stores decrease, glucogenesis ramps up using mostly amino acids.

I'll quote a few passages from a textbook that shows the timeline of what's going on. Those are relevant quotes from the post absorptive metabolism section.

>When glycogenolysis is occurring, the synthesis of glycogen and triacylglycerols in the liver is diminished, and the de novo synthesis of glucose (gluconeogenesis) begins to help maintain blood glucose levels.

This is the start of the post absorptive phase. When liver glycogen starts breaking down, gluconeogenesis starts.

>The brain and other tissues of the CNS are extravagant consumers of glucose, oxidizing it for energy and releasing no gluconeogenic precursors in return. At rest, the brain uses about 20% of the available energy even though it is only about 2% of the body by weight.

Underlining the role of the brain in depleting liver glycogen. Those numbers ~equal the storage capacity of the liver, but the cns is not the only consumer of glucose at this time.

>In the course of an overnight fast, nearly all reserves of liver glycogen and most muscle glycogen have been depleted.

This varies of course, someone used to IF and with a high carb intake and a large evening meal will obviously not be glycogen depleted by morning but it still shows the time frame. An overnight fast is actually usually around 12h and not just the 8 spent sleeping though.


u/Javier_the_Janitor · 1 pointr/leangains

You should check out Optimum Nutrition - they're pretty well known for good quality at reasonable prices for all their workout supplements

u/selflessGene · 1 pointr/leangains

Get a bodyfat scale. I just bought one and it's fucking awesome. My bodyfat matches up with the caliper numbers. It syncs the data to a app on your phone so you can see trends. You could also export the data to Google Fit

Here's the one I got:

u/Malatesta · 1 pointr/leangains

Brand/type does matter. I've had the whole husk kind--the one where it's kind of grainy and that thickens a little (absorbs water), but the NOW Foods powder one definitely act differently being a finely milled powder like GlycoMaize. Check the reviews and you'll see people talking about slamming 'em down fast otherwise they get too thick to drink.

u/leanloser · 4 pointsr/leangains

I've tested and compared most BF measurement methods. It was kind of my obsession for a while.

What I can tell you for sure is that bioimpedance measurements (like your scale) are pretty worthless once you get leaner. They are wildly affected by fluctuations in water retention, up to a few percent of BF off from day to day in my experience.

DEXA and BodPod are expensive, and very NOT worth it because it can also fluctuate a lot depending on hydration levels, especially if you're alternating low carb/high carb while cutting/bulking.

Hydrostatic is reasonably priced ($30 for re-tests in my area), and precise. It is not affected whatsoever by your hydration level since the weight of water under water is 0. Of all the more advanced BF measurement methods, hydrostatic has the best precision and the lowest price to boot.

But my #1 recommended BF measurement method: A good pair of BF calipers and someone to help you measure. You can get a cheap pair on Amazon for $5, but I recommend these larger ones. $13 one time cost. My caliper measurements match my hydrostatic almost exactly. And when you learn how to make consistent and precise measurements with the calipers, you're set for life. You should do a multi-site measurement including the vertical abdominal fold. You can use this online calculator. I've found little difference in readings between Jackson/Pollock 3, 4, or 7 site measurement. So I just go with the 3 site measurement out of laziness.

u/Opticks1704 · 2 pointsr/leangains

owning a rice cooker and food scale will make LG 9999x easier and enjoyable:


put in 2 cups of uncooked white rice (or more, it's the cheap stuff in big bags), fill to the correct line with water, press power, then press white rice . . . when it finishes it will beep and then start to keep the rice warm until you get to it


i use this for everything, calculating macros is almost effortless.

u/stowm3 · 0 pointsr/leangains

i can’t speak to its efficacy from personal experience yet, but I’ve been looking into them as a way to get more information about my body composition than weight can provide alone. You can get a relatively inexpensive body fat scale that uses “a technology called bioelectrical impedance analysis to measure body fat. A small, unnoticeable electrical current is sent from one foot, up one leg and down the other leg. Fat is a poor conductor of electricity compared to other components of the body such as muscle. The more resistance the electrical current experiences, the higher the fat.”

I’ve just purchased one for about $40 CAD on Amazon, I’ve never used one before but it has thousands of good reviews. I’m also insanely curious if there is a legitimate, reliable way to measure %BF without having to go to the doctor or have someone at my gym do it for me. I’m also keen on this option as it works with an iOS app that allows me to keep track of more than my weight over long periods of time. I’m keeping myself skeptical but hopefully nonetheless!

Referenced example

Body fat scale

u/mpalczew · 1 pointr/leangains

Book title is: The Leangains Method: The Art of Getting Ripped. Researched, Practiced, Perfected.

But you are insisting on keto then this book isn't for you. Probably the wrong forum too, leangains is not keto.

The ketogenic diet is the best book on keto.

As far as lifting, I wasn't suggesting longer workouts. Most of my strength gains came doing RPT, also in the leangains book. Short but intense workouts. Just did mine.

u/jroberts · 1 pointr/leangains

If you were doing low-calorie/high-cardio + low-carb, then that is why you lost muscle. Keytosis (where your body turns it's own fat into keytones to be used as a carb substituent) only works if you have enough fat (body + dietary). Once your body + dietary fat gets low enough, your body will start turning protein into carbs (body + dietary).

Was going from 165lbs back up to 180 planned?
How long did it take?

The reason why I ask is because 165 is actually dead center of the average weight range for someone our height. That is actually a good weight to be at if you have 15-18% body fat.

Being stuck at the exact same weight for a month has happened to me twice. If nothing has changed (in your diet/exercise/life) it might not mean anything. Sometimes you body doesn't like what's going on (losing weight for too long, too quickly, whatever..) and will slam on the breaks.

You should invest in some cheap fat calipers. That way you will know what your fat is doing.

There is no rule for taking pictures. I just try to be consistent so that it is easier to compare what's going on. I go for the exact same pose, same lighting, not flexed, but standing with best posture. Lighting makes a huge difference. Bathroom lighting rocks.

u/AndrewAMD · 2 pointsr/leangains

High caffeine is highly recommended in the Leangains Method book. So you can achieve this with black coffee and zero-calorie energy drinks.

Not only will it not break your fast, but it will also improve your metabolism for the day. So in a way, it is "negative calories". This can be useful on a cut.

That said, it's probably better to prefer coffee to diet sodas any day.

u/driftw00d · 4 pointsr/leangains

They are completely unnecessary, unless you are choosing to do fasted training. That is, your Stronglifts session would begin not until at least the 10-12th hour of your fast, and your first meal of the day would be your post workout meal. Since you are basically working out with nothing at all in the tank, the BCAAs are there to prevent possible muscle catabolism during your workout. BCAA specifically are recommended only because they are 'pure protein', so 10grams of BCAA are 10 grams of protein (40cals). If you were to use the-next-best-thing, which is probably whey protein isolate (which contain BCAA, other amino acids, and some carbs) you'd need over 100cals of the whey to get the same amount of protein, which could break the fast.

Anyway, I only take them on Saturdays before a fasted workout. During the week I have a small meal, usually chicken breast, at around noon, followed by a workout around 3. In this case the BCAA are completely unnecessary because of the previous small meal. I do prefer and feel I have a better workout doing the fast training but because of scheduling I can't really do it that way during the week.

Other than that, food is always the preferred source of protein. Chicken breast on sale for 2$/lb. is about as cheap as it gets. If you find it difficult to hit your protein macros for a day, whey protein is a solid option to get about 24g protein, 3g carbs, 1g fat in a scoop. This stuff is pretty highly regarded and if you get the 5lb tub its nearly 80 servings, at about 68cents per serving. So actually quite cheap for the protein. For reference, a 2lb tub of purple wraath (EEAs) is about the same price.

u/jfks_head · 1 pointr/leangains

I agree. To add to this, if you really want to see some upper body development with the dips, chins and pull-ups, invest in a weight belt like this one and periodically add weight to it like you would any other lift.

u/wang-bang · 1 pointr/leangains

Thats not leangains though. The book recommends a higher protein per kg ratio, 3g per kg, since it leads to more thermogenesis, more satiety, and while its not mentioned in the book the higher protein ratio will help as you get older.

source for the older stuff can be found here:

This other source also recommends 3.3g protein as the upper limit.

I think the book said that at least 50% calories should come from protein, and preferably 60%.

You can find the leangains book here:

u/pc_master_baits_ · -2 pointsr/leangains

The good thing about Lean Gains is that it is available to anyone regardless of bodyfat. It just costs $10 if you have a kindle.

Here you go

u/doctapeppa · 2 pointsr/leangains

I use this one and I love it.

u/cocacolaobsessed · 1 pointr/leangains

This is a sub for Best place to start is to and start reading. Here is martin's book:

u/klahaya · 1 pointr/leangains

Approximately, 2 heaping teaspoons. I like ON.

u/aManPerson · 2 pointsr/leangains

you sure about the quantitiy?

your link has 345g for $34. that's $98 per kilogram

myprotein has 1000g for $21. that's $21 per kilogram

the one i normally buy has 1000g for $53.96. you get the idea.

u/unllama · 1 pointr/leangains

Leangains is a specific protocol, with a website and associated book .

The approach utilizes intermittent fasting, macro cycling (carbs on lift days), and heavy compound lifts. The book is worth the $10 to get the distilled and organized version of what is otherwise a wide-ranging series of articles and online discussions.

u/_Hubris · 1 pointr/leangains

"Two softgels provide 360 mg of EPA, 240 mg of DHA, and 120 mg of other omega-3s" from Amazon!

So no, not even close - do you know of a brand that does have that much?

Edit: Read to the bottom, Martin seems to recommend This Brand

u/aww_yeeeee · 1 pointr/leangains

Also, if you want more accurate results you may want to try to find somewhere where they do hydrostatic weighing or using the BodPod.

u/petrann280 · 3 pointsr/leangains

This is too much volume man, 40 sets is crazy.
The book that this sub is based on and i strongly encourage you to buy is :
A ridiculous price of 12$ to get a ton of knowledge.

u/dustinyo_ · 3 pointsr/leangains

I would also add some fiber for the sake of your bowels but really everyone I know who's tried to do liquid only gives up after a couple of weeks. It sounds really convenient, but you'll be surprised how much you miss real food. All-liquid meals never seem to make you feel full either, even when you're hitting all your macros.

u/wonderboy1227 · 2 pointsr/leangains

Some of the others listed here have higher levels of Omega, DHA, and EPA.

However for the price this stuff rocks. And if you want to get really high levels of DHA and EPA you can take two. Even taking two its still cheaper per serving than the others listed here and then you are actually getting more.

u/AncientApple · 2 pointsr/leangains

Comes down to $23.51 USD. Which is only 3 dollars cheaper then what Amazon has it listed as -$26.08

u/[deleted] · 3 pointsr/leangains

It tends to fluctuate +/- 2%, but its a decent way to track without spending much money. I've found it to be most accurate if I wake up, pee, wait 5 minutes, then take a few scans and average them out. So while its not exactly accurate (hydration changes your reading), it tends to be more accurate than the scale ones (I have one in my scale and its all over the map!)

u/seanyo · 2 pointsr/leangains

buy a pair of calipers from amazon and find out - they're under 10

u/healthyside · 2 pointsr/leangains

I use BulkSupplements. Consistently cheap and high quality. 250g for $15, but they regularly send coupons and always have sales.

u/cforres · 3 pointsr/leangains

I use this one. I've only ever had 115 on it so I can't speak for more than that. I've been using it for 2 years now.

u/c0matosed · 1 pointr/leangains

You can get Rice or Pea protein, for ~$15 per 2 lbs. It is hard to find any protein cheaper than that unless you go Whey. As for proper food at least here in Sweden minced meat or frozen chicken is the cheapest choices I've found and then add rice or potatoes and some veg.

u/fnkdrspok · 2 pointsr/leangains

You're right, I don't know to an exact science if I'm losing BF or not. To check my BF% I use are these two measuring devices: Omron-HBF-306C-Handheld-Body-Monitor and a standing BMI Height Weight scale similar to this one. When I use the handheld one, with my correct numbers, it puts me at 14% BF, but when I use the standing one (fully clothed because it's at the gym) it puts me at 17%. I'm not sure which one to trust.


I heard there is another one where you sit in water and get an accurate reading, I'm not sure of the name but I'm sure someone in here knows what I'm referring to.


My issue, I'm plugging in my macro's into MFP and I'm hitting my cals and numbers, so I'm steady losing weight. My stomach is almost completely flat minus some slight overage my waistband if you get what I mean. (I can snap pics later) You're right where since I don't see more abs showing I feel I might be stagnent even though I'm losing a couple pounds a week through dieting and cardio. But things may be going behind the scenes that I'm not aware of.