Monday, September 28, 2009

Randomness

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I rarely have time to keep up with forums and the ongoing discussions these days, but occasionally I'll take an hour or two and lazily browse around for a bit.

Just found this post from a client on bb.com and thought it might be worth sharing.

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"I just wanted to check into the IF thread and offer a few comments.

I am still on Leangains and working with Martin. I am glad to be down to the 178-180 range now. Started in March at 230+ and my pics start at 196 pounds and my recent profile pic is at 180. I will diet down to about 167-170 or a full six pack/ripped and then start a very slow bulk.

Over the past 7 months, I have had a fantastic experience with this lifestyle and method of eating. I do workout fasted (take caffeine and Xtend on lifting days) and have kept most strength. I have lost a little strength in bench, but when you drop 50 pounds, you cannot expect to keep everything and I am sure I will get it back when I slow bulk. My Deadlifts have gotten better and squats are about the same, too. Of course, bodyweight stuff like chinups are vastly improved as I can now do about 15 or so at bodyweight and 6 with an added 50 pounds, vs. doing maybe 2-3 at bodyweight when I started.

I need to get a substantial amount of protein with this method of eating, and I really enjoy eating lean steak, chicken breast and eggs (mostly whites) on a daily basis. I have stopped taking protein supplements completely and really endorse the whole foods approach, as it helps to satiate me quite a bit more than a protein shake. Fitday.com has been a great help for tracking. I am pretty lazy with carb quality on lifting days and enjoy Cocoa Pebbles with skim milk after many a workout. It doesn't seem to matter much as long as the calories work out.

One really cool thing is that I have not needed to adjust my calories since starting. Granted my weight loss has slowed as I get closer to goal, but compliance is easy and my metabolism is still great. I feel lucky to have found this. Anyone that is interested should give it a shot for a week. At this point, I cannot see myself going away from this method of eating...ever. "

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I hate to speculate without anything but anecdotes and personal experience to back me up, but the lean mass retention that I've observed with intermittent fasting really stands out. Others, non-clients that have read my material and applied it, also experience this to a much greater degree than with conventional dieting. People are keeping, or even gaining, strength, while dropping significant amounts of fat. I have my theories as to why this might be, but I'll save that for the book.

The post is from the long running IF thread on bodybuilding.com. Can't quite recall if I ever linked it here before, and there is a good reason for that. I would really caution against reading it from the beginning. Trust me, there was a lot of trolling back in 07. But there is some good discussion somewhere in the middle that might make it worthwhile checking out. I think even Alan Aragon made a guest appearance.

12 comments:

Anonymous said...

Your book? Riiiighhhhttt. haha. When is this jewel going to finally come to life?

Martin Berkhan said...

Haha yeah, it's funny actually. I have been "writing" for what, two years now?

So who knows. Well, I know actually, since I have a deadline to meet this time around and that will be key to finally getting the damn thing done.

It's going to be released in conjunction with the four horsemen project, and I damn sure am not going to stall this time around. We have a date for the collabo. Not going to be more specific than that.

Yavor said...

Well the client's pic on his profile looks great. So congrats for this success, Martin.

As for the long threads - there are trolls, but you get a very clear picture out of such threads (though it takes too much time). I remember a super long anabolic diet thread on tnation and some threads started by Serge Nubret on various forums...

Cheers,

Yavor

Dor said...

That thread is where I found out about your blog.
I wish someone would make the effort to edit the first post (or start a new thread altogether), consolidating all the new and relevant information into it.

Would actually not be a bad side-project for you, no? Or perhaps one of your devout followers. :)

Martin Berkhan said...

'Would actually not be a bad side-project for you, no? Or perhaps one of your devout followers. :)'

I sure as shit don't have time to do it, but if anyone wants to compile all my replies to questions asked in that thread, you're welcome to do it.

Put it into a neat word file and only include relevant replies (i.e answers to questions), along with the questions themselves. Think of it as a Best Of-compilation.

Mail it over and I'll paypal you some 20-50 bucks depending on the quality of the work.

I'll then revise/modify the replies to reflect my more current views on some issues and run it all on the blog.

Frank said...

Well, I'm sure it will be worth the wait:) Good initiative about the bodybuilding.com-thread - hope someone takes you up on the offer.

Martin Berkhan said...

Yup, someone did and it's done.

mamaelvis said...

Maybe you know all of the following, but just in case it helps you. (It helped me)

Making a tiny insignificant commitment to writing for even 2 focused minutes everyday almost always leads to writing a hell of alot more at a sitting just out of momentum.

Keeping a visible calendar with your successful commitment's to those days reinforces that you are following through on your writing.

The other trick is saying to yourself that this is "only a rough draft" if you are stalling out of wanting that "definitive book" to fall out of you. It usually won't & even if it did nobody needs perfection.

Huge books about diet filled with theory & studies are usually summed up in less then 20 pages.

I think that your strength is that you were not a lean teenage person & you learned how to put yourself into a exceptional condition.

From what I can see from the whole of the internet, right now... you are doing this more successfully then anyone. (On a consistent basis with photo testimonials)

So from my point of view I hope your book will at least touch on the following (like your blog):

Emphasis on your decision not to become psycho about eating.

Your personal story as on the leangains.com with photos of when you were chubby.

Variances in approach with different clients & why.

Documentation & photos from clients plans.

I could give a shit about studies to tell the truth.

The fact that you were fat & leaned out to the level you are now & doing the same helping your clients is amazing. I mean look at how many people fail at getting in shape & you are transforming people on a consistent basis.

What more do you need to write about? Possibly mental techniques for people who can't comply well?

Maybe stuff to build your own reputation to further your professional goals.

Put the book out! In the time you have started talking about intermittent fasting, so many people have jumped on the bandwagon & they really don't have the results you have already documented here.

Swedes are waaaaay to modest & perfectionistic.

C'mon kick some ass. You have an embarrassment of riches already compared to other fitness 'experts'

mamaelvis said...

Maybe you know all of the following, but just in case it helps you. (It helped me)

Making a tiny insignificant commitment to writing for even 2 focused minutes everyday almost always leads to writing a hell of alot more at a sitting just out of momentum.

Keeping a visible calendar with your successful commitment's to those days reinforces that you are following through on your writing.

The other trick is saying to yourself that this is "only a rough draft" if you are stalling out of wanting that "definitive book" to fall out of you. It usually won't & even if it did nobody needs perfection.

Huge books about diet filled with theory & studies are usually summed up in less then 20 pages.

I think that your strength is that you were not a lean teenage person & you learned how to put yourself into a exceptional condition.

From what I can see from the whole of the internet, right now... you are doing this more successfully then anyone. (On a consistent basis with photo testimonials)

So from my point of view I hope your book will at least touch on the following (like your blog):

Emphasis on your decision not to become psycho about eating.

Your personal story as on the leangains.com with photos of when you were chubby.

Variances in approach with different clients & why.

Documentation & photos from clients plans.

I could give a shit about studies to tell the truth.

The fact that you were fat & leaned out to the level you are now & doing the same helping your clients is amazing. I mean look at how many people fail at getting in shape & you are transforming people on a consistent basis.

What more do you need to write about? Possibly mental techniques for people who can't comply well?

Maybe stuff to build your own reputation to further your professional goals.

Put the book out! In the time you have started talking about intermittent fasting, so many people have jumped on the bandwagon & they really don't have the results you have already documented here.

Swedes are waaaaay to modest & perfectionistic.

C'mon kick some ass. You have an embarrassment of riches already compared to other fitness 'experts'

Martin Berkhan said...

Mamaelvis,

thanks for taking the time to write this. Personally, I think this is the best comment on my blog so far.

Some very useful advice in here that I needed to be reminded of. You're right on all accounts wrt aspects of book writing and getting it done. I could've had the book out a long time ago if I wasn't so focused on some trivial aspects no one really cares that much about (with regards to studies on the topic). I'm a perfectionist when it comes to this, and it's certainly a double edged sword in this business. Your post got me thinking. Thanks again.

Dan O. said...

Can't wait for the book.... Question, When I am close to maintenance levels where I have my body fat where I want it and just want to put on more muscle... Do I stick with the same 16/8 and 3 meals and just eat as many calories I need from that? Do I count calories to ensure I am getting enough or more for growth or do I just eat as feel I need and let the rest take care of it's self?

Thanks in advance and great work!
Dan

Martin Berkhan said...

Dan,

this question is not quick & easily answered here, but I always recommend cycling calories - regardless of your goals (fat loss, muscle gain, maintenance etc).




My name is Martin Berkhan and I work as a nutritional consultant, magazine writer and personal trainer.

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