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:

The Minimalist's Guide to Fitness: IF, HIT, and Much More

Book Review

The Minimalist's Guide to Fitness: Intermittent Fasting, High Intensity Training, and Much More
By Thomas Hilmersen


The author has done his research. I have read most of the material presented here in other books and some of the books referenced in this book and it is all accurate. Save yourself some time and just read this book to learn the most effective way to workout and to eat healthy.

I have been doing high intensity workouts for the past three months while following a slightly different version of the slow carb diet (mine does not include cheat days and alcohol) and I have gotten great results. I have been looking for somebody that explains IF (intermittent fasting) and HIT (High Intensity Training) and this is it.

The book even has a chapters about optimizing sleep and how to dress well. These chapters are short, but do not underestimate the power of the advice given there.

I have been able to double my strength in 13 twenty minute workouts following the advice on this book and have lost almost 4 inches from my waist eating in a similar way. I cant wait to see the results in another 3 months now that i will be adding IF.

I am very thankful to the author for taking the time to write this book.