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142 responses

  1. Greg – Kinobody Fitness Systems
    June 8, 2011

    This is an awesome article!

    I too have always found that nuts were soo overatted. In addition I also felt that post workout shakes with 1:1 carb protein actually increased my appetite. I also like to skip breakfast.

    These little tricks add up big time.

    Greg O’G.

  2. Olivia May
    July 12, 2011

    fat loss.. hmm… i am eating nuts and chocolate for lunch, does that help?

  3. space jam jordans
    July 14, 2011

    Great blog post here. Will keep checking back for updates. Thanks

  4. P90X Coach
    July 28, 2011

    VERY Interesting!

    I need to rethink breakfast and almonds, I guess – two staples in my current ‘diet’.

    I am also one of those ‘every 2-3 hours’ kind of eaters, so I am going to read this again and other information Martin provides…good stuff.

  5. Roger Vivier
    October 11, 2011

    I need to rethink breakfast and almonds

  6. Personal Training Highgate
    November 26, 2011

    Great Article.
    Munching on those almonds right now, great stuff!

  7. John
    December 18, 2011

    Almost Every type 1 diabetic knows about the dawn phenomenon – tha hormone soup that invades our bodies each morning and raises our insulin resistance (IR). Some have minor ones, many of us have giagantic, troublesome ones.

    The key here is it increases your IR in the mornings, so when I eat breakfast, I need more insulin. More insulin means more fat storage. As far as I’m concerned, it’s simple math – skip breakfast or consume only fats.

  8. Destiny
    February 19, 2012

    I am a pescatarian and as such have a considerably smaller range of protein options, and while some say “well just load up on your fish”, seafood is a bit more expensive than a slab of cow. So that being said, I kind of need protein shakes… Why casein and not whey?

  9. Michael- Somebody Lied
    April 2, 2012

    These are all great tips that I have adopted over the past year. Lean gains is a great system. I used to think it was just 16 hours fasting but after dissecting a lot of Martin’s stuff found there was a lot more to his approach.

  10. Mike
    April 24, 2012

    I have a protein shake almost daily because I actually enjoy it and it fills me up, not to mention a solid source of protein. Considering the negatives you pointed out about them, is what I’m doing wrong? The shake itself is 335 cal with 45g of protein.

  11. isabelle marant
    May 7, 2012

    These are all great tips that I have adopted over the past year. Lean gains is a great system.

  12. roger vivier flasts
    May 7, 2012

    I am a pescatarian and as such have a considerably smaller range of protein options.

  13. Christian
    June 19, 2012

    Dean, Get your head out of your ass and do some research on the topic. No one is going to hold your hand for it.

    Breakfast is the most ridiculously overated thing in health.

  14. Wild Runner
    July 11, 2012

    Great article. Since I started skipping the breakfast and fasting until lunchtime, the ease of fat loss has been great. My only problem is that I teach group kettlebell classes a lot, so it is sometimes hard to schedule the meals at the times I would like to.

    Martin’s Lean Gains plan is very good IMHO, and as a trail runner too, shedding those extra pounds of fat has really improved my times and energy levels when I get off road.

  15. DJVege
    July 18, 2012

    Cheers for the information. Well researched an written. Though I’d also like to see an article on body building, bulking etc… with lean gains, minimal fat gains etc… (still researching so you might have one somewhere that I haven’t found yet). I’ve been a carb cycler for a while which worked great to lose the fat, though I’m interested in adding this “intermittent fast” component to see the difference.

  16. Mark
    August 4, 2012

    I have been doing this kind of fasting diet for about 6 so months now. I feel better on a fasting diet. I look better. I have not gotten super ripped. But that’s do it a the huge amount of Ice Cream I ate over the last couple of months. But I’m not fat. Now I’m doing the fasting diet with lower carbs for a couple of weeks to shed some fat.

    I’m not used to his 3 meals I do more of the Warrior Diet with one big meal. But I might try the Leans Gains and Also the Eat Stop Eat. Also between the 3 styles along with occasional low carbs you can eat anything you want and stay in shape. If you’re craving massive Cheese and oils cut your carbs, then go back. You can eat ice cream after workouts.

    I disagree about the nuts in moderation. Raw Almonds are very good and know to prevent cancer. 7-10 Raw almonds a day are not a problem. Roasted salted nuts are garbage. Dried fruit pretty much just sugar.

  17. C-Los
    August 13, 2012

    “In years and years this is the first person i have ever come across that is saying breakfast is not important! And probably the only person on the net saying this……I wonder who is right? this guy or the 1,000,0000,0000′s of people on the net saying how important it is!?!?!?!? Oh and nuts are bad eh?” -Dean

    “In years and years this is the first person I have ever come across that is saying the world isn’t flat. And probably the only person on earth saying this…. I wonder who is right? this guy or the 1,000,000,0000’s of people on earth saying how it couldn’t possibly be a sphere?!?!? Oh and the Sun is the center of the solar system eh?”

  18. Joe
    August 16, 2012

    I spent the fittest years of my life doing exactly what Martin describes, simply because it was natural and worked for me. Since then, I’ve spent the last 6 messing around with 5/6 meals a day, supplements, and generally neurotic eating/working out behaviours and stressed-attitudes that have never produced the same results. Put simply, most of science is misinterpreted; sometimes by the scientists themselves on a statistical basis (remember, a scientist isn’t a mathematician/statistician), or by the journalists, nutritionists, fitness experts, doctors, etc. that further snowball their conclusions. However, those petri-dish studies simply don’t port over to the full complexity of the human body, peoples’ life-constraints, nor their individual preferences and psychological barriers. Martin’s a saint for lending an authoritative, skeptical, well-researched, adapting and information-based voice to the whole debate; people like my who had it figured out, then undid it on the basis of populism and “the herd knows better logic”, have much to gain from the validation, insights, strategy and ideas this article and Martin’s whole site provides.

  19. intermittent fasting
    October 12, 2012

    Hi there, just became alert to your blog via Google, and located that it is really informative. I am gonna be careful for brussels. I will appreciate in case you continue this in future. Lots of people shall be benefited from your writing. Cheers!

  20. Fitz
    January 7, 2013

    Excellent article Martin
    I’ve always followed Brad’s 6-6 24 hour protocol, loved it for a few weeks but then it just fades out of my routine.
    I’m trying lean gains tomorrow, to see if sticks a little better.
    Skipping breakfast on brads was no problem ever but I’d start glazing over around 4pm dreaming of food for the last couple hours.
    Anyways,
    Cheers

  21. BlazePro
    February 20, 2013

    Martin is on the money with this one.
    I skipped breakfast and stopped snacking in between lunch and dinner and cut 15 pounds of body fat in 2 and 1/2 weeks. Plus sticking to my “Big 3″ regiment. The proof is in the pudding.

  22. RobH
    March 6, 2013

    I have to say that after starting this IF approach I have lost weight at an amazing rate, I have found that this feeding structure keeps me much more satisfied. No more starving late night or after the gym. People can believe what they want, it really comes down to something that you can stick to within your lifestyle, and works for you. This has worked for me, and has worked well. Give it a try if it works for you awesome, if not change it up. What do you have to lose?

  23. Chris
    April 26, 2013

    I’ve been doing IF for about a year now and I like it for the simple fact it makes it easier to keep calories in check. It’s not a magic or anything – if you continue to eat over your caloric needs, you’ll still get fat on IF. It would be a penny-wise, dollar-foolish approach to overeat on IF (like getting rid of your HBO subscription to save money, but having rent that’s 400 bucks beyond what you can afford). However, the 8 hour window makes it much easier to not go overboard with calories.

    As for working out in the fasted state, I can personally attest it has ZERO negative effect on your workout. It’s something I believe is totally psychological…thinking you’re going to be weak because you haven’t eaten in 16 hours. After you get past that, you realize its not true at all. Maybe the 1st week or so, it takes getting used to going that long without eating (again, could be mental), but once you get past that its pretty easy. Eat dinner at 8, then don’t eat til lunch the next day. Water and coffee will keep you full. I actually enjoy working out on an empty stomach. Hate that bloated feeling when lifting.

  24. sam
    May 21, 2013

    @C-Los This guy is correct. I lost more than 80 lbs in less than six months for my show. Part of the program included skipping breakfast… and I stayed away from nuts. The pleasure of having visible abs is much greater than the pleasure of believing popular lies. Popular thought has led the majority of people on this continent to be considered obese. Living life as a thin, fit person is much more fun than when I was obese. It’s up to you. You can decide to do what works… or, you have the freedom to trust the voice of the obese majority which, for sure, has backing from the world of academia. Have fun with that.

  25. Komal
    August 22, 2013

    So there’s no hope for vegetarians to build or maintain muscle mass?

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