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admin | Multivitamin Benefits | 10.01.2015
I have included testimonials from a few clients, but not everyone - the post simply got too crowded.
Furthermore, you can see my personal transformation here and here: articles and posts related to my progress and diet philosophy. Serguei is another example of someone achieving great results despite closing in on his 50's. As you can see in the pictures, he looks leaner and more muscular in the third picture compared to the second picture, even though he's 170 lbs in both picture. I mistakenly added a before-picture for another client here - they had the same surnames, so I got them mixed up.
From my perspective it looks like Spencer lowered his body fat in the process, but it's also possible that it's unchanged from the first picture. It's important to note that the raw weight difference between before-and-after-pictures rarely reflect true lean muscle gain.
The implication of this being that a 185 lbs guy might find himself gaining 4-5 lbs within the first weeks of a muscle gaining phase, most of which is solely the result of increased muscle glycogen stores, body hydration, and more stomach content. A key lesson people should take away from Spencer's success story is the rate of his weight gain. In my experience, aiming for about 2 lbs per month is much more reasonable for most people with some training experience (i.e. If you've had success with the Leangains approach to intermittent fasting, and would like to share your results with my readers, feel free to send me your success story.
HI,Martin,I have lost from 92kg to 82so faranother 10 kg to go before i can post my picture.slowly but surely! Hiya Martin!I'm a 16yr old triathlete who has noticed some massive improvements since implementing IF in my training.
I have started doing IF and want some really good lean mass added to my frame as I am only 135lbs at 5"11 and 18 years of age.
I can't understand how he could eat a 2500 meal and after one hour or two, had hungry again?
Participants must have actively participated in an intermittent fasting pattern of eating for at least 1 month prior to taking the study. I asked Alan for permission to publish the article on my site, as I had a few comments on the content therein, and housed no doubts that our readership would be interested in taking part of it all.
Intermittent fasting and body composition: After over a decade of research, where are we today? The most extensively studied IF variant is ADF, which typically involves a 24-hour fasting period alternated with a 24-hour feeding period.
WDF involves one to two 24-hour fasting periods through the week of otherwise maintenance intake in order to achieve the deficit.
TRF typically involves a fasting period of 16-20 hours and a feeding period of 4-8 hours daily. Aside from Ramadan fasting studies, there’s a scarcity of human TRF research in the peer-reviewed literature. As for TRF programs in the lay press, Hofmekler’s Warrior Diet (15) published in 2002, was perhaps the first popular diet book to expose the general audience to TRF for weight loss.
Only 12 of the 40 publications included in this review directly compared IER with CER: the lack of direct comparison makes it difficult to determine whether IER is superior to CER, or for whom.
Limitations of the review included the standard ones – relatively small sample sizes, relatively short trial durations, and heterogeneous study designs making comparisons outside of the same study difficult. Speaking of the potential for bias, Varady has published a lay- directed book titled, The Every-Other-Day Diet (19).
Studies sponsored by the food industry were far more likely to reach conclusions that favored the industry.
Of the 152 industry-funded studies she has examined, 140 boast results that favor the funder. But food companies are as unlikely to fund research on intermittent fasting, as Coca Cola is unlikely to fund research on ketogenic diets. By the way, this "documentary" served as a launching pad for Michael Mosley's worthless book The FastDiet. You'll also see examples of fat-free weight gain and significant body recomposition over longer periods. The posts goes back several pages, so you'll have to click "older posts" in the right corner if you want to see them all.
During those 10 month seasons changed, I was on vacations, on international workshops, had on-call duty – and managed to keep with Leangains. Overall, Sean has made tremendous strength gains despite losing 25 lbs when he first started my approach in late March.
I don't think I have a before-picture for this Kenny, but his results are still quite noteworthy in that he experienced significant body recomposition (i.e.

Just like Tanner's success story, it is an excellent example of muscle gain without the chunk.
He seems to have more of a tan here and the lighting in the first picture smoothes him out a bit. The gain can be more or less dramatic depending on the carb content of your diet during the fat loss phase versus the maintenance and muscle gain phase.
It works out to less than 0.5 lbs per week, which is quite far from the often recommended 1 lb per week during bulking. I guess largely because there's only so much to say about the topic and because I feel like I've said most of it.
Once your understanding of nutrition is complete, more or less, you reach a point of radically diminishing returns - at this point, expanding your knowledge further in this realm, won't make an iota of difference for your level of fitness.
The article appeared in the December edition of the Alan Aragon's Research Review (AARR) which I have been a subscriber of since the first issue. You'll find that most of my thoughts doesn't have to do with the article itself, but rather with some of the statements and issues raised.
If you enjoy reading about nutrition and exercise with a scientific twist, check out Alan Aragon's Research Review. In the literature, the broad categories that I call linear and non- linear dieting have been called daily caloric restriction and intermittent caloric restriction, respectively.
Complete compensatory intake on the feeding days (to offset the fasting days’ deficit) does not occur, and thus total weight loss and fat loss occurs on ADF. The most studied form of TRF is Ramadan fasting, which involves approximately 1 month of complete fasting (both food and fluid) from sunrise to sunset. Stote et al (13) compared 1 versus 3 meals per day in eucaloric (weight–maintenance) conditions for 8 weeks and surprisingly found 1 meal resulted in fat loss and lean mass gain, while no significant improvements were detected in the 3-meal group.
What separates this protocol from others is its attention to macronutrition, and its administration of branched chain amino acids (BCAAs) during the fasting period. Importantly, they compared the effects of intermittent energy restriction (IER) to continuous energy restriction (CER) on bodyweight, body composition, and other clinical parameters. The authors speculated that this might be attributable to ketone production in the fasting phases. These studies didn't have a suitable control group, as the participants served as their own controls. An acknowledged limitation worth highlighting was that 14 of the 40 studies were by the same research group (Varady et al, University of Illinois at Chicago). They're suspect, because their funding comes from a source that would benefit from a positive result, and the results should always be taken with a grain of salt.
It was the only thing worth scavenging and I intend to read it after I'm done with a few horror novels. What Alan brings up is the potential for bias on the researcher's part, Krista Varady to be specific. While I haven't read The Every-Other-Day Diet, but I have mixed feelings about Krista Varady.
After rewatching the segment she appeared in, I found her to be matter of fact and professional even though she dutifully suffered through all the TV show gimmicks thrown at her - they gorged on hamburgers and fries to show that you could stuff your face and still lose weight on ADF, for example. And yes, I will switch it up a bit; instead of ripped young guys, I'll feature a female and a Type 1 Diabetic up next.
People are getting amazing results following the Leangains guide and I'm stoked to see success stories dropping in by the dozen. Unless you're going to make inferences based on animal studies, there's only so much you can extrapolate from the human experience and write about.
The ongoing interest in IF is not surprising, given its mystique that’s wrapped in ancient spiritual origins, all the way to its modern applications to clinical and aesthetic goals. They have also been called continuous energy restriction and intermittent energy restriction. An important detail here is that at 3 months, the 70% of the fasting days were completed in the WDF groups while the DER group achieved their targeted caloric deficit only 39% of the trial. As a matter of trivia that you might enjoy, Hofmekler and Berkhan’s were recently referenced in the peer-reviewed literature (17). Their review included 40 studies in total, 12 of which directly compared an IER with a CER condition. No different effects on thyroid, cortisol, and sex hormones were seen between IER and CER, though the authors concede that there’s insufficient research comparing neuroendocrine effects of the two diet types to draw definitive conclusions in this area. However, this effect was somewhat immaterial since it failed to translate into superior improvements in body composition or greater weight loss. Thus, you can't say that it didn't translate into "superior improvements in body composition or greater weight loss" - it might have done so for that that group, even if that conclusion can't be drawn from the collected brunt of data. Ideally, a more diversified and less concentrated set of labs is less likely to repeat the same errors or preserve the same biases.

I would add to these limitations that there’s a severe lack of IER (and IER vs CER) studies that include a structured training component.
Aside from researching intermittent fasting, she is also involved in selling books, namely books based off of the research she is doing. It's fixed now though, so feel free to subscribe if you would like new content sent to your email or RSS reader the second it's out.
This one is pretty damn impressive.I was quite pleased with my results after an intermittent fasting style "bulk" back in 2006. Usually, industry is the culprit - you know, studies praising the benefits of snacks or breakfast (sponsored by Kellogg's or General Mills) or studies on the tremendous muscle-building effects of protein powders (sponsored by supplement companies) and the like. A book about food politics and marketing shenanigans can get quite dark and depressing no doubt. I covered her work* before in "Intermittent Fasting For Weight Loss Preserves Muscle Mass?" back in the days and found several problems.
After all, the question is not whether IF works – it obviously does, as does any mode of caloric restriction. Due to overwhelming demand, I won’t be able to accommodate everyone in a timely fashion.
The question is whether it works better than conventional dieting for improving body composition, and if so, to which contexts can we apply it. In short, she published a pretty shitty review of the subject, but then again, there weren't that many data points around in 2011. Based on the DXA readings I've seen from some folks that have been tracking this, I'd say about 50-60% of the weight gain is typically muscle.
Five years later, it's gotten a little better, but there's still not enough good data around to draw any definitive conclusions - and like Alan says, a lot of that data comes from the same lab (Varady's).
Even though I did gain some fat, I started out very lean and ended up lean - with a lot of extra meat on my bones. Heck, my results after that bulk inspired the name of this site (which is a tad ironic, since most people are using my approach to cut).However, my results pale in comparison to those of Tanner Maluchnik.
Tons of muscle mass as well as fat dropped off while following the paleo nutrition lifestyle along with my own form of intermittent fasting - as in, I ate whenever I felt like it. I felt excellent from eating the clean paleo foods but I knew this was just not an healthy lifestyle, being sedentary and eating so little. This was before he dropped a ton of weight by undereating.A little over 3 months ago I decided to get back into my passion. Throughout my life since 7th grade I have always been in some form of strength training program for baseball, football and hockey. Then in college I decided to join the cheerleading squad for a large Big 10 University and was in decent shape through all of that.
A lot of what I do I learned from Martin as well in the sense that I do not worry about the accessory exercises and focus on compound movements. After that, I eat whenever I am hungry again which is usually within the hour or two.If you want to see some of the psychological and physical benefits I had on intermittent fasting before my recent mass building phase, I actually did a blog post on intermittent fasting on my blog. I have never had abs before intermittent fasting but the top 4 are showing through on this lean mass building phase. The abs are solid from top to the bottom from just strictly heavy deadlifts, squats, weightup pushups and chinups. The only explanation in my mind is the intermittent fasting approach and my previous base and years of strength training. 24 lbs of muscle, probably more since he looks leaner in the most recent picture, is almost unheard of.However, it's important to have in mind that Tanner started out fairly emaciated and untrained. I've seen similar results (rapid weight gain, most of it muscle) in beginners, and it's not a stretch to put Tanner in that category. The fact that he had prior weight training experience, from before his undereating phase, certainly might have helped. However, some people have a hard time getting sufficient calories in when adhering to exclusively paleo-based foods.
For that reason, they ultimately fail to gain any appreciable amount of muscle mass - especially in combination with intermittent fasting. I can eat enough meat, veggies and berries to satisfy a small village if I have to.By the way, for another example of rapid muscle gain, check out Neto's results.

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