Monday, November 21, 2011

Best of Leangains Meals: Part 1

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Once you go Leangains

You won't go back

With meals like crack

You'll soon come back

Each month a book

And now you're hooked


Best of Leangains Meals: Part 1


Click the link above to view the book in Google Documents. There's no sign-in required and you can click "download original" if you want to save the pdf to your computer.


There you go, folks. A splendid collection of meals and recipes from the first month of The Leangains Facebook Page. Enjoy, and let me know what you think. And feel free to stop by the Facebook Page if you haven't already. It's quite active, and provides a constant stream of meals, recipes, discussions, etc.



There's so many cakes, muffins, treats, and desserts in the book, so I better show off the meaty remains of last weekend's Goose Mastery, for balance. This evening also included some medium-sized Cheesecake Mastery, as usual.



Thanks to David Bustamente who took the initiative to put this fine recipe book together. A great thing, for sure. I thought it would be nice to publish one of these on a monthly basis, so I've arranged with David to make that happen. There's certainly enough material coming in to make up the content.

So, there's going to be another recipe book with meals from this month (November) in a few weeks. On top of this, that, and the Holiday eating...Well, hold on to your abs! In these trying times, it's fortunate that we have these excellent strategies at our disposal:


Cheat Day Strategies for a Hedonist.

Can you avoid fat gain during cheat days and holiday feasts like Thanksgiving and Christmas? Sure, you can. But if you're a big eater that loves food, like me, it's more a question of minimizing fat storage than attempting to avoid it. And trust me, there's a few nifty strategies that can be used for damage control while still enjoying holiday hedonism, cheesecake mastery and spontaneous feasts of all sorts.


The Leangains Guide.

The Leangains approach is the ultimate form of systematic gluttony. If you're new to this site, you better make damn sure you read the guide.

In case you can't get enough, here's more Leangains Meals.




Christmas 2010. The Twin Cakes. 6 lbs of raw cheesecake combined, so dense and powerful that they made the Earth shake. I will never forget that fateful night. "No entity, human or otherwise, can withstand 6 lbs of cheesecake in one evening...much less a thrill-seeking vagabond like you, young Berkhan." The battle raged on for hours. The might of The Twin Cakes...unfathomable to the normal human mind.  But in the end, I am still here, and they're not. Ah, such a feast it was. But a greater challenge lies ahead this Christmas, I fear. They say a dark and antediluvian force has awakened in the North. It's in the cold wind, and it whispers "Brace yourself. The Cheesecake Cometh."


P.S. There will be a major new article - a few the way this is going - instead of just an update of "Fuckarounditis", so rest assured that I haven't forgotten about that. If something is worth addressing, you might as well do it well, or don't do it all. Stay tuned.

29 comments:

LayzieBone085 said...

I see you are killing my recipes Martin!
Enjoy!

Emy said...

Fabulous.

paul p said...

I'm still waiting on a caffeine infused Expresso cheesecake. Mmmmm

Andy said...

F all of you for spending so much time dedicated to finding a way to make such delicious, leangains-approved treats.

You are all truly inspirational. :-P

Anonymous said...

some recipes contain "margarine" - is that a joke?

Anonymous said...

What's quark called here in the US?

So far I've only been able to gather that it is some kind of cheese...

Andy Morgan said...

Thanks for posting this.

Now I see I have my work cut out for me tomorrow when I attempt to eat 5 cheesecakes and steal your crown.

www.feastlogic.com said...

I'm still wondering what the holiday quick fix diet is about?

I tend to just do a 20-22 hour fast the day after a huge cheat/refeed...and then I'll eat a 500kcal meal which is made up of protein and green veg only...

Anna said...

If a recipe contains margarine just use butter! why get stuck op on 'OOO MARGARINE!!' just substitute it.

Quark is a type of soft cheese, you can use cottage cheese instead or sometimes a thick greek yogurt will do the job.

Fredrik Gyllensten said...

Awesome!

Anonymous said...

Is the book still being released in 2011?

RaH said...

Can I eat this stuff and still expect to get that lean "Fight Club" look?

Thanks

Laconophile said...

@RaH

Sure, just do lots of cardio and isolation work, and spend an inordinate amount of time doing variations to tone your muscles from every angle.

Hector said...

awesome use of "antediluvian"

Anonymous said...

Pure fuckin AWESOMENESS, Martin!

Anonymous said...

the translator says "curd cheese"

for quark

Anonymous said...

Martin,

Why is everyone posting appetisers and entrees and pre-desserts on facebook. When are we going to see some real decent sized meals?

cheers Paul D (-:

Mushin said...

I love the leangains approach. I only have one "problem". I am studying mathematics/computer programming at a University, therefore I have to stay mentally sharp through the day. I find this hard during the fast, if the carb intake was low the day before the fast? Could this be caused by low liver glycogen? The brain needs glucose for complex mental activity right? I am also interested in living as healthy as possible, what kind of carbs is it best to fuel up on? Is a fruit binge a bad idea?

Daniel Fischer said...

Create a forward domain mask with your DNS so it forwards to "www.leangains.com" if you type "lean gains.com"

Chris said...

Mushin:

I'm a professional computer programmer running my own business, and I have no problem with the leangains approach. My timings are a bit off from Martins - I usually eat around 7pm and then break the fast around noon. The mornings are some of my most productive time, I almost hate heading for the workout around 10/11 because I won't be quite as productive until late at night.

Try getting off a heavy card diet for a while - once I made the move to a very protein heavy diet I didn't have any problems with hunger.

Mushin said...

Okey, that is comforting to hear. I will try that for a while. On rest days I have been eating like 40% protein and 60% fat, I know ... NOT leangains recommendations. I will try to amp the protein intake, and maybe add 20% carbs to rest days. Increased protein may result in increased gluconeogenesis right?

As you probably know, it is hard to solve programming puzzles with a sluggish mind. ;)

rps922 said...

Hi, i thought there was supposed to be a leangains book that came out in 2009?

i did not find any link on this site, (you mentioned it in the 2008 articles but it never showed up again)

i want to know about the leangains diet in more detain.

especially with regard to macros.

i would really like to know the protein recommendations for lift day and rest day. Is it 1g/LBM for work day and 1.25g/LBM on rest day?

also, what are the ratios to the other macros.

what is the protein:carb ratio on work day and protein: fat ration on rest day?(or should i just hit my protein target and fill the rest)

Adrian Bennett said...

LOL they're all cheesecakes!!! :D :D :D

Venger Satanis said...

Dark and antediluvian? Blasphemous Gods of hideous nighted chaos! Could Berkhan be an H.P. Lovecraft fan? If so, then please email at the Cult of Cthulhu site.

VS

p.s. Yog-Sothoth loves raspberry cheesecake.

Anonymous said...

Martin I've been fasting for a weeks and have noticed the weight is melting off I just wanted some pointers on what kind of meals you would reccomend for students I live on campus and have very limited transportation what kinds of foods would you reccomend I eat anyways thanks

Alexandria G. said...

Hey Martin, I just read your guest post blog on IF Life from your Lean Gains guide post and I think your health principles sound great, but did what I notice is that this lifestyle is totally set up for people who are like you and your clients "Most of my clients are fitness enthusiasts, athletes and weight trainers." Well the people who are struggling most with fitness, health, and weight loss are the M-F 9-5ers who have a crazy busy work schedule for most of the week and a lot of your fasting/food plans revolve around working out or eating a lot during the day. How can us 9-5ers life that lifestyle realistically?

Alexandria G. said...

Hey Martin, I just read your guest post blog on IF Life from your Lean Gains guide post and I think your health principles sound great, but did what I notice is that this lifestyle is totally set up for people who are like you and your clients "Most of my clients are fitness enthusiasts, athletes and weight trainers." Well the people who are struggling most with fitness, health, and weight loss are the M-F 9-5ers who have a crazy busy work schedule for most of the week and a lot of your fasting/food plans revolve around working out or eating a lot during the day. How can us 9-5ers life that lifestyle realistically?

Ally said...

Hey Martin, I just read your guest post blog on IF Life from your Lean Gains guide post and I think your health principles sound great, but I noticed it is set up for people like you or your clients who are "fitness enthusiasts, athletes and weight trainers."

Well the people who have the hardest time with weight loss and fitness are the M-F 9-5ers who don't get home til about 7pm and I noticed that most of your health plans consist of working out during the day. And in regards to the 8hrs of eating, I guess the best thing to do when I am work is large sums of meal prep for those days?

How can us 9-5ers realistically live this type of lifestyle that your are advocating? I want to try it but I also don't want to set myself up for failure.

If possible, I would really really appreciate a sample set up of an average day (or week) that includes working out in the morning or night and eating phases/times?


Thanks a ton. I think you're awesome and I can see why everyone sees you as an inspiration.

Anonymous said...

The download link at the top of the page ( "Best of Leangains Meals: Part 1" https://docs.google.com/open?id=0B0O9e8Stmix0ZGZjM2YwZDQtODY3ZC00ZmZiLTliZjEtY2I1MzhlNzE3MmRm ) gives a "Not Found" "Error 404" from GoogleDocs. FYI.




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

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