Click me
Transcribed

Leangains

FITNESSINFOGRAPHICS.COM PRESENTS LEANGAINS |SIMULTANEOUSLY! SCORCH FAT& BUILD MUSCLE! READ THE DETAILS AT WWW.LEANGAINS.COM TO SEE HOW IT WORKS. THEN USE THIS HANDY CHEAT-SHEET INFOGRAPHIC AS A QUICK REFERENCE! OR PURCHASE A CLEAN, PRINTABLE PDF AT FITNESSINFOGRAPHICS.COM! 12AM 11PM 1AM 10PM 2AM 9PM 3AM 12AM 11PM JAM 10PM 2AM 8PM 4AM 9PM 3AM 8PM 4AM 7PM 5AM 7PM (3 5AM 24 HOUR SCHEDULE 6PM 6PM 6AM 6AM 5PM (2 TAM 5PM ZAM (2 4PM 8AM 3PM 9AM 4PM 8AM 2PM 10AM 1PM 11AM 12PM 3PM 9AM EVENING WORKOUT OUTER CIRCLE MORNING WORKOUT INNER CIRCLE 2PM 10AM 1PM 11AM 12PM LEGEND EVENING WORKOUT OUTER CIRCLE MORNING WORKOUT INNER CIRCLE SLEEP (8 HOURS) E SLEEP (8 HOURS) FASTED STATE (16 HOURS) FASTED STATE (16 HOURS) FED STATE (8 HOURS) FED STATE (8 HOURS) WEIGHT TRAINING (FED*) WEIGHT TRAINING (FED*) 10G BCAA (OPTIONAL) 10G BCAA (RECOMMENDED) O MEAL 1 (25% OF DAILY CALORIES) O MEAL 1 (50% OF DAILY CALORIES) 2 MEAL 2 (25%) 2 MEAL 2 (25%) 3 MEAL 3 (50%) 3 MEAL 3 (25%) FED WEIGHT TRAINING IS OPTIMAL FOR MAINTENENCE "FASTED WEIGHT TRAINING IS OPTIMAL FOR FAT LOSS NO CALORIES ARE TO BE INGESTED DURING FASTED STATE! CHEAT LESS TO GAIN MORE! PROPER DIET* WHIGHLY SIMPLIFIED SEE LEANGAINS.COM FOR SPECIFICS STEP 1: CALCULATE BMR (HARRIS-BENEDICT EQUATION) MEN: BMR = 66+(13.7 X WEIGHT IN KG)+(5 X HEIGHT IN CM)-(6.8 X AGE) WOMEN: BMR = 655+(9.6 X WEIGHT IN KG)+(1.8 X HEIGHT IN CM)-(4.7 X AGE) STEP 2: ADJUST FOR ACTIVITY SEDENTARY: BMR X 1.2 (LITTLE OR NO EXERCISE) MODERATELY ACTIVE: BMR X 1.55 (MODERATE EXERCISE/3-5 DAYS/WK) VERY ACTIVE: BMR X 1.725 (HARD EXERCISE/6-7 DAYS/WK) STEP 3: CALCULATE CALORIES FOR TRAINING AND REST DAYS TRAINING DAYS: BMR PLUS 20% MORE CALORIES REST DAYS: BMR LESS 20% LESS CALORIES STEP 4: CALCULATE MACRONUTRIENTS FOR TRAINING AND REST DAYS TRAINING DAYS: PROTEINS AND CARBOHYRDATES REST DAYS: PROTEINS AND FATS SUGGESTED WEIGHT TRAINING PROGRAMS BEGINNER: STRONGLIFTS 5X5 STRONGLIFTS.COM INTERMEDIATE: REVERSE PYRAMID LEANGAINS.COM PUTTING IT ALL TOGETHER SUNDAY MONDAY TUESDAY WEDNESDAY TRAINING OFF WEIGHTS OFF WEIGHTS DIET PROTEIN/FATS PROTEIN/CARBS PROTEIN/FATS PROTEIN/CARBS CALORIES -20% +20% -20% +20% CARDIO OPTIONAL ΟΡTIONAL FRIDAY CARDIO: If you're in a fasted state, only perform THURSDAY SATURDAY TRAINING OFF WEIGHTS OFF DIET PROTEIN/FATS PROTEIN/CARBS EAT FREE! LOW-INTENSITY CALORIES -20% +20% BUT HEALTHY! CARDIO OR RISK MUSCLE LOSS! CARDIO OPTIONAL ΟΡΤΙΟΝAL BUY A PRINTABLE VERSION OF THIS POSTER AT WWW.FITNESSINFOGRAPHICS.COM FITNESSINFOGRAPHICS.COM PRESENTS LEANGAINS |SIMULTANEOUSLY! SCORCH FAT& BUILD MUSCLE! READ THE DETAILS AT WWW.LEANGAINS.COM TO SEE HOW IT WORKS. THEN USE THIS HANDY CHEAT-SHEET INFOGRAPHIC AS A QUICK REFERENCE! OR PURCHASE A CLEAN, PRINTABLE PDF AT FITNESSINFOGRAPHICS.COM! 12AM 11PM 1AM 10PM 2AM 9PM 3AM 12AM 11PM JAM 10PM 2AM 8PM 4AM 9PM 3AM 8PM 4AM 7PM 5AM 7PM (3 5AM 24 HOUR SCHEDULE 6PM 6PM 6AM 6AM 5PM (2 TAM 5PM ZAM (2 4PM 8AM 3PM 9AM 4PM 8AM 2PM 10AM 1PM 11AM 12PM 3PM 9AM EVENING WORKOUT OUTER CIRCLE MORNING WORKOUT INNER CIRCLE 2PM 10AM 1PM 11AM 12PM LEGEND EVENING WORKOUT OUTER CIRCLE MORNING WORKOUT INNER CIRCLE SLEEP (8 HOURS) E SLEEP (8 HOURS) FASTED STATE (16 HOURS) FASTED STATE (16 HOURS) FED STATE (8 HOURS) FED STATE (8 HOURS) WEIGHT TRAINING (FED*) WEIGHT TRAINING (FED*) 10G BCAA (OPTIONAL) 10G BCAA (RECOMMENDED) O MEAL 1 (25% OF DAILY CALORIES) O MEAL 1 (50% OF DAILY CALORIES) 2 MEAL 2 (25%) 2 MEAL 2 (25%) 3 MEAL 3 (50%) 3 MEAL 3 (25%) FED WEIGHT TRAINING IS OPTIMAL FOR MAINTENENCE "FASTED WEIGHT TRAINING IS OPTIMAL FOR FAT LOSS NO CALORIES ARE TO BE INGESTED DURING FASTED STATE! CHEAT LESS TO GAIN MORE! PROPER DIET* WHIGHLY SIMPLIFIED SEE LEANGAINS.COM FOR SPECIFICS STEP 1: CALCULATE BMR (HARRIS-BENEDICT EQUATION) MEN: BMR = 66+(13.7 X WEIGHT IN KG)+(5 X HEIGHT IN CM)-(6.8 X AGE) WOMEN: BMR = 655+(9.6 X WEIGHT IN KG)+(1.8 X HEIGHT IN CM)-(4.7 X AGE) STEP 2: ADJUST FOR ACTIVITY SEDENTARY: BMR X 1.2 (LITTLE OR NO EXERCISE) MODERATELY ACTIVE: BMR X 1.55 (MODERATE EXERCISE/3-5 DAYS/WK) VERY ACTIVE: BMR X 1.725 (HARD EXERCISE/6-7 DAYS/WK) STEP 3: CALCULATE CALORIES FOR TRAINING AND REST DAYS TRAINING DAYS: BMR PLUS 20% MORE CALORIES REST DAYS: BMR LESS 20% LESS CALORIES STEP 4: CALCULATE MACRONUTRIENTS FOR TRAINING AND REST DAYS TRAINING DAYS: PROTEINS AND CARBOHYRDATES REST DAYS: PROTEINS AND FATS SUGGESTED WEIGHT TRAINING PROGRAMS BEGINNER: STRONGLIFTS 5X5 STRONGLIFTS.COM INTERMEDIATE: REVERSE PYRAMID LEANGAINS.COM PUTTING IT ALL TOGETHER SUNDAY MONDAY TUESDAY WEDNESDAY TRAINING OFF WEIGHTS OFF WEIGHTS DIET PROTEIN/FATS PROTEIN/CARBS PROTEIN/FATS PROTEIN/CARBS CALORIES -20% +20% -20% +20% CARDIO OPTIONAL ΟΡTIONAL FRIDAY CARDIO: If you're in a fasted state, only perform THURSDAY SATURDAY TRAINING OFF WEIGHTS OFF DIET PROTEIN/FATS PROTEIN/CARBS EAT FREE! LOW-INTENSITY CALORIES -20% +20% BUT HEALTHY! CARDIO OR RISK MUSCLE LOSS! CARDIO OPTIONAL ΟΡΤΙΟΝAL BUY A PRINTABLE VERSION OF THIS POSTER AT WWW.FITNESSINFOGRAPHICS.COM

Leangains

shared by fitnessinfographics on Sep 04
563 views
1 shares
0 comments
A breakdown of Mark Berkhan's awesome Intermittent Fasting system, LEANGAINS!

Tags

workout

Category

Health
Did you work on this visual? Claim credit!

Get a Quote

Embed Code

For hosted site:

Click the code to copy

For wordpress.com:

Click the code to copy
Customize size