Leangains SCD Hybrid
For the last few weeks I have been trying to figure out how to shoehorn SCD and leangains style IF together. I have arrived at a plan that seems to be working. Here are the details if anyone wants to experiment. I have been gaining muscle and losing fat, but your mileage may vary.
I will fast from 8:00Pm to 1:00PM
Feeding window is 1:00 PM to 8:00 PM
I use alternating days of low and high calories just like lean gains. I eat SCD every day as a base, and only add or take away portions based on whether or not I am working out. I do not have a cheat day per say, as you will see there are high carb meals on workout days.
You may notice that I am only eating twice a day. I am eating three meals worth of calories in those two meals. If you wanted you could spread the meals out. Timing does not seem to be an issue with this eating style.
I have removed the cheat day altogether. Carb spiking/feeding happens for my post workout meal, and is tapered off through the day.
Monday, Wednesday, and Friday are workout days and I eat a menu like this.
Post Workout Meal
Steak, Green Beans, Pinto Beans, Large Baked Potato LOADED.
Same minus the baked potato.
Tuesday, Thursday, Saturday, and Sunday (Yes No Cheat Day)
Chicken, Spinach, Black Beans
Monday Wednesday Friday I workout.
I am a novice so I do the same workouts every workout day. If you have more time lifting you will need to do an a/b spit program as suggested in occams. All exercises done five reps for five seconds per lift. So five sets of 5x5. The fifth set has the weigh I can only do for five reps. For instance, I am currently at sixty pounds per dumbbell on shoulder press. My last set is sixty pounds, the set before is fifty pounds, then forty pounds, etc. Five sets for each exercise.
I train fasted, save for ingesting BCAA's ten minutes before my workout. I eat within one hour of working out.
The Best Answer
I'm experimenting with a similar hybrid. It seemed to be a natural progression. I started just carb cycling this month along with Occam's Protocol.
This last week, I started IFing. Like you, I'm trying to see if I can hack into the inner realms of my body and figure out how to build strength and muscle with minimal fat gains.
On workout days I do a 20-30 minute workout. I do the basic OP workout plus I've added deadlift to workout A (Lat pulldown and overhead press). I am following the schedule as laid out in the book just to see how far a minimalist regime can get me.
I've also added a couple of bodyweight exercises (negative chin ups , push-ups, aussie pull-ups). I want to be able to do pull-ups again by the summer. I've added weights to the glute bridge.
So far, I'm impressed with my progress. My bench press is slowly moving up and I hope to get to 100lbs before summer starts. I'm already doing 100lbs for my squats and I think this week, I can clear that century mark for my deadlift. This is for my 7-10 reps at 5/5 cadence. I am going to wait until the beginning of May to see what my new 1 rep max and 5 rep max are.
My eating quite similar to yours. I do my workouts in the morning fasted.
Workout days are basically more carbs/less fat meals. I have incorporated yams, greek yogurt, berries, rice and quinoa as my carbs for this day.The last time I tracked my macros, I was taking in 2200-2400 calories on workout days.
The day after workout is still moderate carbs. I just have regular SCD meals.
All other days are lower carbs based on non-starchy veggies (mainly cruciferous and leafy greens) and high fat. I still maintain 1800-2000 calories.
So far my weight went up a couple of lbs but my fat caliper readings are holding steady all month. I figure the weight increase is just water retention in my muscles and other hormonal blips.
At this point, unless there is some dire reason for it, I am going to maintain this regime for at least 3 months to give it a fair chance. So far, I'm pretty happy with the results
If you've done the straight SCD, I'd love to read your observations of how your results now compare to your results with that. I don't know if you switched things up because you were stalling, or if you felt like your ratio of fat to muscle being lost could use improvement. I've read a lot of the leangains stuff and I have a page of notes, but I haven't made a switch yet.
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