Adding Lean Gains to My Simple Diet

A few weeks ago I posted My Simple Diet Guidelines. About a week ago I added intermittent fasting to the diet and I have been able to see faster results. I still follow a once a week weightlifting protocol, but I added a little walking everyday. I made these modifications to slowly move to Martin Berhkan's LeanGains Protocol. The supplements stay the same but I take them with my first meal of the day instead of breakfast like I used to.

Additions (Non-Workout Day):

• Eat my last meal of the day between 6:00PM  and 8:00PM.
• The next day take 10g of BCAA 15min before I go for a 30 to 60 minute walk at around 11:30AM.
• Eat my first meal of the day after my walk with about 50% of the calories calculated in My Simple Diet Guidelines.
• Have a snack in the middle of the afternoon if I have something available.
• And start over by eating my last meal of the day between 6:00PM  and 8:00PM.

Additions (Workout Day):

• Eat my last meal of the day between 6:00PM  and 8:00PM the day before the workout.
• The next day take 10g of BCAA 15min before I go for a 30 to 60 minute walk at around 11:30AM.
• Eat my first meal of the day after my walk with about 25% of the calories calculated in My Simple Diet Guidelines.
• Have a snack at around 3:00PM if I have something available. A very small snack.
• Take 10g of BCAA 20min before my workout.
• Take 10g of BCAA after my workout.
• Eat a large meal high in carbohydrates such as rice. Even tough I add more carbs on this day I still do not go over the total calories calculated in my guidelines.
• Take 10g of BCAA before going to sleep.
• And start over by eating my last meal of the day between 6:00PM  and 8:00PM.

I added 1 to 3 glasses of red wine and one low-fat ice-cream cone on Saturday and like Martin Berkhan says: