@Triskal:
La base, c'est de choisir la fenêtre de feeding qui te convient le mieux et de s'y tenir.
Partons du principe que tu as choisi de te nourrir entre 12h et 20h (le "strandard" en IF leangains), tu conserves toujours la meme fenetre quelque soit les horaires de travail:
4h-12H: Tu commences a manger en rentrant, et tu fais 1,2 ou 3 repas en fonction de ce que tu preferes
12h-20h: Tu fais un premier repas avant le travail (même si c'est a 11h30 pas très grave) et au moins un autre en rentrant ( même si c'est 20h30 ou 21h.) tu peux aussi manger au taf si tu as une pause repas.
20h-4h: tu manges entre 12h et 20h et tu commences le jeûne en même temps que le boulot.
Ensuite, l'heure ou tu t'entraines n'a pas vraiment d'importance, il faut juste penser a
mieux manger au repas qui suit directement ton entrainement de muscu:
Entrainement le matin: essaie de prendre un pretraining (whey ou BCAA) et ensuite tu fais ton plus gros repas tres glucidique a 12h.
Entrainement l'aprem: garde le gros repas glucidique pour juste apres les training (collation ou diner)
Cardio: tu peux prendre un pretraining si tu cours le matin, sinon essaie toujours de faire le plus gros repas en fin de jeûne (12H). Ne pas trop forcer sur les glucides.
Tu peux aussi choisir une autre fenêtre de feeding, a condition de garder toujours les même horaires, a toi d'adapter ensuite la taille des repas en fonction de tes heures de training.
[EDIT]
J'en profite pour ajouter quelques infos interessantes lues sur le blog leangains, dans la section "questions and answers"
"Clean" eating
Question: "Ive been reading through the forums. I thought you have to get the clean foods like egg whites,chicken, fish, vegtables oats, sweet potatoe in order to get to 6 or 7% body fat. Some you you say you eat mcdonalds and cookies and still get the leanest you ever got. How is this possible when you see bodybuilders and most nutritionist on the websites saying you have to eat clean for you to get results? "
Answer: I've gotten ripped eating ice cream and cereal 3x/week. Clean foods are beneficial in terms of providing satiety and not providing as much temptation as 'unclean' foods or whatever you wanna call them.
I do agree that the majority of foods eaten on a diet should be clean*, but it's not an all-or-nothing deal (even though a lot of bodybuilders make it out to be). Regularily including some unclean stuff, may help with diet adherance and protect against unplanned binges - and may ultimately help with diet maintenance in the long term.
* not interested in semantic analysis, everyone knows what I mean.
http://www.leangains.com/2009/04/questions-answers.html
En gros il explique que si il se permet de manger des gros cheesecake et des gros burgers, il faut quand même manger sain la majorité du temps.
Je cros que c'est Berkhan qui dit aussi que notre apparence physique est determiner par les 80% d'alimentation correcte que nous maintenons, pas les 20% d'ecarts et de junk food...
Intermittent fasting and genotype
these questions comes up from time to time -
Q: "...would IF work for an endomorph?"
"Is there a particular genotype that seems especially suited to an IF eating pattern?"
A: The notion of people being born with a certain body type, somatotyping, has been around for ages. Though oversimplified, the idea holds some truth in that levels of hormones and neurochemistry are largely determined by genetics and gives a propensity for fatness, leanness and muscularity. The endomorph is basically a person that puts on body fat easily, also called the "thrifty" genotype, and the ectomorph, "spendthrift" genotype, is the person that seems to stay naturally thin and has a hard time gaining weight. Mesomorphs are muscular.
Part of the reason for endo/ectomorphism can be explained by the response to calorie intake. In short, ectomorphs match calorie expenditure to intake very well, and spontaneously; when overfed, they increase activity levels spontaneously (fidgeting, can't sit still etc) to burn off the excess calories, while this response is not seen in endomorphs. Overfeeding is also accompanied by an increase in resting energy expenditure in ectomorphs, while the effect is blunted in endomorphs. These are factors we cannot affect by dietary manipulation.
However, this is the interesting part.
Brain imaging reveals defects in the reward system of endomorphs, in that they have a poor concentration of dopamine (D2) receptors in an area of the brain that controls food intake. Dopamine is releases in response to pleasurable activities, such as eating, and is partly responsible for getting that satisifed feeling after a meal. If receptor density is low, more calories need to be ingested in order to reach that threshold - and endomorphs are screwed in this regard, in that they need larger meals than others to receive the same effect. The D2 dysfunction is one of the key genetical factors in causing obesity, and various D2 agonists are currently being proposed as possible drugs of choice to "cure" the obesity epidemic. Additionaly, D2 receptor dysfunction also predisposes individuals for various other addictive behaviors linked to the reward system (drugs, gambling, sex etc).
But let me get to the point. If there is a certain threshold of dopamine to be reached before feeling satisfied, and seeing that this response is blunted in endomorphs due to low receptor density, an intermittent feeding pattern would make a lot of sense for the endomorph trying to lose fat. Fewer and bigger meals would achieve the effect, while small meals throughout the day would just be half-assing it and never really deriving any pleasure from the food. The meals would be rewarding, and this brings me to the second argument for an IF meal pattern for endomorphs, which is the anticipation of reward.
Anticipation of reward has a very potent effect on dopamine levels. Think of how happy you were just hours before waiting to see an eagerly anticipated movie or going to an event you had planned for ages, only to find out that the movie/event itself was relatively disappointing (vs expectations). Parties, sex, food, gambling. Great excitement beforehand, yet often out of proportion to the feelings derived from the event itself.
Relating to the context discussed, the mere anticipation of the first meal after the fast, which is large and satisfying, may via increased dopamine have a suppressive effect on appetite. It may also improve other behaviors related to dopamine, such as sense of well being and motivation for work and achievement.
Therefore, endomorphs, and people with low basal dopamine levels (in psych referred to as "novely seeking" aka all-or-nothing personality types), may find themselves particularily suited to an intermittent fasting pattern. I should note that I am a legitimate novely seeker myself, as confirmed by rather extensive tests (long form Temperament and Character Inventory, for those in the know). Anecdotal reports from succesful clients also seem to suggest they may be of this temperament.
That being said, the above is a mere hypothesis at this point, and I am not really doing it justice by presenting it in a few lines in a Q&A post like this. More elaborate and referenced writings on this will likely appear in the book.
http://www.leangains.com/2009/08/questions-answers.html
Les endomorphes seraientt les personnes pour qui Leangains fonctionne le mieux!!
Enfin precisons que pour lui ,meme si les categories end/meso/ecto sont un peu caricaturale, il explique bien des profils de personnes qui stockent plus facilement le gras (les "endomorphes") c'est selon lui du a une insensibilité a la dopamine qui retarde la sensation de satiété.
Du coup Leangains marche bien car faire peut de repas mais avec beaucoup de calories apportent cet effet de sasiete.
D'ailleurs il se considere "novelty seeker" (grosso modo endomorphe)
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