Workout day

Protein 222g
Carb 194g
Fat 31g
Rest day
Protein 183g
Carb 62g
Fat 52g
Aim for more fats on rest day and maintain protein

The Leangains Guide

Fast until noon.

7 AM: 5-15 minutes pre-workout: 10 g BCAA.

7-8 AM: Training.
9 AM: 10 g BCAA.
11 AM: 10 g BCAA
12 PM: Post-workout meal (largest meal of the day).
3 PM: Second meal.
8 PM: Last meal before the fast.
Taper calories throughout the day. Largest meal first, to smallest.

Supplements

Multivitamin
Fish Oil
Unless you've been living under a rock the last decade, you don't need me to give you any longwinded explanation for this one. Maintaining a good omega-3:omega-6-ratio is important and we get
too much of the latter. Take 2 g EPA and 1.5 g DHA per day.
Branched-Chain Amino Acids
I use BCAA pre-workout whenever I train fasted. You can read more on why here and here. I prefer
Purple Wraath by Controlled Labs. It contains beta-alanine as well, which gives me a nice little tingle
and also seems to aid a bit with intra-set recovery and muscle endurance in the higher rep ranges.
Take 10 g pre-workout if you train fasted.
Alternative BCAA: Xtend
Creatine
creatine monohydrate
Beta-Alanine
I get beta-alanine through my BCAA-supplement, but this amino acid is also availabe as a stand-alone
supplement; and as such has shown to boost exercise performance. As I noted before, the effect is
only noticeable in the higher rep ranges (12 reps and above). The study summarizes the effect as
"beta-alanine...have demonstrated improvements in performance during multiple bouts of highintensity exercise and in single bouts of exercise lasting more than 60 s." So it won't improve your
maximal strength, but anaerobic threshold and time to exhaustion will be enhanced. This may be
particularily useful for CrossFit-practitioners and those training with kettlebells.
Whey protein
Ideal use is pre-and post-workout. Optimum 100% Whey is the top selling product at
bodybuilding.com.
Casein protein
Ideal use is pre-bedtime, but it could be used at any other time during the day as well. Casein protein
is slow releasing and provides more satiety than whey protein in general.
Clenbutrx
This stuff is nasty as hell. On the plus side, it has a quite potent stimulatory effect and works very well
as an appetite suppressant.
VPX Meltdown
If you can't stand the horrid taste of Clenbutrx, VPX Meltdown is a great alternative. This one actually
has legit scientific backing, which is a true rarity when it comes to fat loss products. You can read

both (free full text) studies on Meltdown here and here. Note the effect on resting energy expenditure.
Not bad.
AlphaBurn
Pure yohimbine may lead to feelings of anxiety and even panic attacks in predisposed individuals. A
better alternative can be found in Alpha Burn, and other supplements containing rauwolscine, which is
a stereoisomer of yohimbine. Reg from Predator Nutrition recently sent me a box of these and I can
vouch for it's psychoactive effects not being as rough as pure yohimbine. While it won't make you as
jumpy and jittery as yohimbine, it seems to have a pretty potent appetite suppressive effect.
L-Tyrosine
L-tyrosine is a precursor ("building block") to the catecholamines dopamine and norepinephrine. For
this reason, it has been studied in the context of performance enhancement among other things.
Although studies show mixed results, empirical evidence suggests that tyrosine has it's use as a preworkout stimulant when combined with other substances such as caffeine. It seems to enhance the
effect of other stimulatory substances, which has been my experience as well. Tyrosine has also
shown promise in alleviating the decrements in cognitive performance associated with stress and
fatigue. For this reason, it might be useful for keeping your mind sharp during intense stints of
dieting.
Jack3d Review
Fish Oil - 3,750mg EPA, 1,250DHA (obvious benefits)
BCAA - 10g before training (ditto above)
Alpha Lipoic Acid - 600mg (potentially better insulin sensitivity)
Bacopa Monnieri - 500mg (potential cognitive enhancer)
Bromelain - 1,440GDU
Vitamin D3 - 5,000 IU (obvious benefit)
Spirulina - 1,500mg with 6% Phycocyanin conent (phycocyanin
is the important bit)
Vitamin C - 2,000mg
Melatonin - 0.75mg every night (drastically reduces the time it
takes to fall asleep and makes my sleep way better. Dont go
higher or you risk a slight dependency)
Green Tea 3,000mg (>50% EGCG)
ALCAR 1,500 to 2,000mg
Andrographis Paniculata 1200mg/day, for 5 days (when I feel
like I'm coming down with a cold or someone in my family is.
The only supplement proven to help with the common cold.)