Home   |   Contact   |   Help

Get Our Newsletter
Sign up for our free newsletter to get training tips and stay up to date on Catalyst Athletics, and get a FREE issue of the Performance Menu journal.

Go Back   Catalyst Athletics Forums > Nutrition > General Nutrition

Reply
 
Thread Tools Display Modes
Old 08-27-2008, 01:22 AM   #1
John Wood
New Member
 
Join Date: Jun 2008
Posts: 3
Default Gaining on IF Diet

I hear that muscular gains can be made on this type of eating pattern.But I have never seen any programme outlines on how to structure eating and lifting.Can anyone shed some light on it.
I guess there needs to be an excess of calories around lifting days
John Wood is offline   Reply With Quote
Old 08-27-2008, 04:02 AM   #2
Allen Yeh
Senior Member
 
Allen Yeh's Avatar
 
Join Date: Oct 2006
Location: Charleston, SC
Posts: 4,245
Default

MOD has a blog about IF and here is his particular post on muscle building:
http://www.theiflife.com/2008/03/10/...er-the-basics/

Another blog to check out would be Lean Gains:
http://www.leangains.com/
__________________
"And for crying out loud. Don't go into the pain cave. I can't stress this enough. Your Totem Animal won't be in there to help you. You'll be on your own. The Pain Cave is for cowards.
Pain is your companion, don't go hide from it."
-Kelly Starrett
Allen Yeh is offline   Reply With Quote
Old 08-27-2008, 06:49 AM   #3
Mike ODonnell
Senior Member
 
Mike ODonnell's Avatar
 
Join Date: Nov 2006
Posts: 3,596
Default

Gaining is about 2 things....lifting heavy...eating enough. It can happen but you have to eat, eat, eat. Easiest way is meat and fat on non training days.....meat and carbs on training days.

These also may help:

Mistakes people make trying to gain weight and how to fix it

Joe's Stpry about IF

Martin from Leangains post
__________________
Fitness Spotlight
The IF Life
Mike ODonnell is offline   Reply With Quote
Old 08-27-2008, 11:50 PM   #4
John Wood
New Member
 
Join Date: Jun 2008
Posts: 3
Default

Thanks.My last question.
Is it lean muscle gain or would I have to gain some fat to gain muscle whilst eating like that
John Wood is offline   Reply With Quote
Old 08-28-2008, 02:13 AM   #5
Dan Heaney
Member
 
Join Date: Jan 2008
Posts: 91
Default

Quote:
Originally Posted by John Wood View Post
Thanks.My last question.
Is it lean muscle gain or would I have to gain some fat to gain muscle whilst eating like that
I don't think it possible to gain muscle without some fat uless you are looking to do it at a very slow rate but I think this approach keeps the fat gain to a minimum
Dan Heaney is offline   Reply With Quote
Old 08-28-2008, 05:32 AM   #6
Frank Needham
Senior Member
 
Join Date: Nov 2006
Posts: 543
Default

What is your body comp at this time? If you are already lean then you'll have to really eat big and therefore can't avoid gaining some fat. But, you can keep it to a minimum. If you are already carrying higher bf then eating IF style can shift your body's comp, you'll gain muscle while losing fat. In this case your overall weight isn't likely to change. The last case has been my experience since playing around with IF. I started IF at 193, 20% bf & 36" waist while lifting 4x per week. Weight is now 187, bf is about 16% & waist < 34" and still lifting 4x per week. I believe some of the bf is shifting to muscle as I'm still seeing increases in my lift numbers regularly. So, like a lot of things, it depends on your circumstances.
__________________
"Lack of sleep makes cowards of us all."
Frank Needham is offline   Reply With Quote
Old 08-28-2008, 07:23 AM   #7
Mike ODonnell
Senior Member
 
Mike ODonnell's Avatar
 
Join Date: Nov 2006
Posts: 3,596
Default

Quote:
Originally Posted by John Wood View Post
Thanks.My last question.
Is it lean muscle gain or would I have to gain some fat to gain muscle whilst eating like that
Unless you have it dialed it perfectly...which never happens...you can expect some fat gain, but not so much you will be all bloated like the mass gain plans of the 90s left you.

Your best strategy is to lean out first, and then start gaining some muscle.
__________________
Fitness Spotlight
The IF Life
Mike ODonnell is offline   Reply With Quote
Old 09-05-2008, 11:12 AM   #8
John Wood
New Member
 
Join Date: Jun 2008
Posts: 3
Default

Thanks Mike

Quote:
Originally Posted by Frank Needham View Post
What is your body comp at this time? If you are already lean then you'll have to really eat big and therefore can't avoid gaining some fat. But, you can keep it to a minimum. If you are already carrying higher bf then eating IF style can shift your body's comp, you'll gain muscle while losing fat. In this case your overall weight isn't likely to change. The last case has been my experience since playing around with IF. I started IF at 193, 20% bf & 36" waist while lifting 4x per week. Weight is now 187, bf is about 16% & waist < 34" and still lifting 4x per week. I believe some of the bf is shifting to muscle as I'm still seeing increases in my lift numbers regularly. So, like a lot of things, it depends on your circumstances.
No not really lean but I have come down from about 20% to about 16% bf.
John Wood is offline   Reply With Quote
Reply


Thread Tools
Display Modes

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

vB code is On
Smilies are On
[IMG] code is On
HTML code is Off
Forum Jump


All times are GMT -7. The time now is 06:21 PM.

Powered by vBulletin Version 3.6.2
Copyright ©2000 - 2014, Jelsoft Enterprises Ltd.
Subscribe to our Newsletter


Receive emails with training tips, news updates, events info, sale notifications and more.
ASK GREG

Submit your question to be answered by Greg Everett in the Performance Menu or on the website

Submit Your Question
WEIGHTLIFTING TEAM

Catalyst Athletics is a USA Weightlifting team of competitive Olympic-style weightlifters with multiple national team medals.

Read More
Olympic Weightlifting Book
Catalyst Athletics
Contact Us
About
Help
Newsletter
Products & Services
Gym
Store
Seminars
Weightlifting Team
Performance Menu
Magazine Home
Subscriber Login
Issues
Articles
Workouts
About the Program
Workout Archives
Exercise Demos
Text Only
Instructional Content
Exercise Demos
Video Gallery
Free Articles
Free Recipes
Resources
Recommended Books & DVDs
Olympic Weightlifting Guide
Discussion Forum
Weight Conversion Calculator