[quote]chamelious wrote:
Are there any members with a good before/after shot who’ve been on CBL? Struggling to find anything but logs of what everyones eating and stuff, which is all good, but ultimatly the question i’m looking to have answered is how well it handles body re-comp
I saw some shots of the OP’s progres (from the original thread that is) and wasn’t impressed at all.[/quote]
Well, I’m still a newb, but I guess I’ve made some progress… This is from February, weighing about 195. Was trying to lean out, but traditional dieting kept that crappy belly/ love handle area always fat.
[quote]chamelious wrote:
Are there any members with a good before/after shot who’ve been on CBL? Struggling to find anything but logs of what everyones eating and stuff, which is all good, but ultimatly the question i’m looking to have answered is how well it handles body re-comp
I saw some shots of the OP’s progres (from the original thread that is) and wasn’t impressed at all.[/quote]
And here’s me a few weeks ago, roughly 10-15 lbs less, a lot stronger, while eating a TON more carbs, ‘dirtier’, more food overall, with the same macro ratios I used before. I basically got leaner with no effort.
EDIT: Waist went from like 35" to 31.5", just for reference.
[quote]pennstate29 wrote:
Spidey, what do your off days look like? Under 30g carbs bodyweight for grams in fat and protein?[/quote]
Well, during the summer, I was on the Strength Accumulation plan, so my 2 off days were what you said, though the foods i ate would end up putting my protein a bit higher and my fat a bit lower. But overall, same difference.
Now that I’m Density Bulking, I eat carbs every day. The day I take off from lifting, I simply cut out my Large PWO shake and Pop-Tarts, and try to not go as crazy on sweets. So There’s usually around a 150g difference in my carbs on Off days vs Training days. I don’t feel I’ve lost leanness or anything from having carbs on off-days, though.
Me, on Thanksgiving today. One day before my 21st birthday. This is taken from the same mirror as my first progress pic, figured it would be a better indicator for ya’ll.
Today is a CBL’ers favorite holiday. Make the most of it guys.
I am wanting to give this a go and went to Kiefer’s site and it has a few products linked there, which product are you guys following?
the carb nite book or the CBL 1.0 manual??
Jeep. I started with CarbNite. But I don’t believe he has updated it. I use Carbnite alot and on the website he has written articles about changes he personaly has made to it.
It is the way to go if you are looking to loose fat and quick.
CBL is also good. Personally I use CBL as a diet habit now when I am not on CN. I follow alot of the principals in the book.
Hi all, been following this thread for a while now, ended up picking up a copy of the book and powering through it. Very excited to be starting on CBL as the last 6 months or so I’ve been on a pretty much zero “usable” carb, high protein high fat diet. Had good gains so far in terms of strength and size but now looking to drop some bf. Like a few of the others here, I can only really train in the evening (1800-1900ish) due to work. Does the following look alright in terms of a back-loading day? Would appreciate any thoughts/criticism and advice
0900 - Black Coffee
1030 - Black Coffee with 10g whey isolate
1200 - Black Coffee with 10g whey isolate
1330 - Lunch (protein/fat, some sort of chicken and ham with cheese, for example)
1630 - 1/4 cup nuts (almonds? pistachios)
PreWO - Black Coffee with whey isolate, 5g creatine
18/900 - training
PWO - Black Coffee with 5g creatine, Shake with 2 scoop (40ish g) whey isolate and 40-50g dextrose
2000ish - dinner - high protein high carb
2200ish - more carbs. icecream/cereal/etc
2330ish - 1 scoop whey isolate
Bed.
My non-backload days look similar…
0900 - Black Coffee
1030 - Black Coffee with 10g whey isolate
1200 - Black Coffee with 10g whey isolate
1330 - Lunch (protein/fat, some sort of chicken and ham with cheese, for example)
1630 - 1/4 cup nuts, 1 scoop whey isolate, 1 scoop creatine
1800 - dinner (high protein high fat)
before bed - 2 scoops whey isolate (40g)
Should I be avoiding the whey on non-training days due to the insulin spikes? The other main question mark which I didn’t think the book answered was surrounding pre-bed on backloading days. Am I alright to have a whey shake, or shall I leave things at the carb binge after dinner?
[quote]LiftinPanda wrote:
Hi all, been following this thread for a while now, ended up picking up a copy of the book and powering through it. Very excited to be starting on CBL as the last 6 months or so I’ve been on a pretty much zero “usable” carb, high protein high fat diet. Had good gains so far in terms of strength and size but now looking to drop some bf. Like a few of the others here, I can only really train in the evening (1800-1900ish) due to work. Does the following look alright in terms of a back-loading day? Would appreciate any thoughts/criticism and advice
0900 - Black Coffee
1030 - Black Coffee with 10g whey isolate
1200 - Black Coffee with 10g whey isolate
1330 - Lunch (protein/fat, some sort of chicken and ham with cheese, for example)
1630 - 1/4 cup nuts (almonds? pistachios)
PreWO - Black Coffee with whey isolate, 5g creatine
18/900 - training
PWO - Black Coffee with 5g creatine, Shake with 2 scoop (40ish g) whey isolate and 40-50g dextrose
2000ish - dinner - high protein high carb
2200ish - more carbs. icecream/cereal/etc
2330ish - 1 scoop whey isolate
Bed.
My non-backload days look similar…
0900 - Black Coffee
1030 - Black Coffee with 10g whey isolate
1200 - Black Coffee with 10g whey isolate
1330 - Lunch (protein/fat, some sort of chicken and ham with cheese, for example)
1630 - 1/4 cup nuts, 1 scoop whey isolate, 1 scoop creatine
1800 - dinner (high protein high fat)
before bed - 2 scoops whey isolate (40g)
Should I be avoiding the whey on non-training days due to the insulin spikes? The other main question mark which I didn’t think the book answered was surrounding pre-bed on backloading days. Am I alright to have a whey shake, or shall I leave things at the carb binge after dinner?
[/quote]
The isolates are fine. He has those added in for the slight anabolic touch they have that doesn’t completely derail the ketogenesis. If anything you want to add the coconut or mct oil to help aid the ketogenesis even more. Heavy cream will slow the isolate digestion some, too, but you don’t need it if you add the mct/coconut oil.
Pre-bed? I’d double check the book, but I’d rather have those with the last meal of the night so my GH can get to work sooner rather than later.
The isolates are fine. He has those added in for the slight anabolic touch they have that doesn’t completely derail the ketogenesis. If anything you want to add the coconut or mct oil to help aid the ketogenesis even more. Heavy cream will slow the isolate digestion some, too, but you don’t need it if you add the mct/coconut oil.
Pre-bed? I’d double check the book, but I’d rather have those with the last meal of the night so my GH can get to work sooner rather than later.[/quote]
Fantastic, I shall get some coconut oil in that case and see how I get on. Many thanks for your advice
So this is a question for those who have the book. A gym buddy lent me their copy and I see it has their name on it. I also see it mentioned that each copy of personalised with the purchasers name on the front oover.
Is the front cover the only place where the name appears?
It seems like it would be quite easy to remove the front cover from the pdf. I believe adobe acrobat and similar programs can also remove any metadata that might be associated with the file that might also contain a name of ID.
At this stage I would not pay the asking price of the book. If a 2.0 version was released then probably yes, but for $90 I also expect great customer service which I am not getting as evidenced to the lack of response from queries I have sent on their website.
Anyway whinge over. But my question is still above.
Also can this be modified for someone that works out twice a day?
Strength training in the morning, isolation and volume for “showy” muscles at night. A plan I’ve recently came up with, similar to a high frequency body building scheme.
[quote]Mike T. wrote:
Is there a layout to the phases or is this in a book I would have to purchase.
Has anyone done CBL with intermittent fasting?
Just curious as to how efficient this style of eating is .
Also all the searches I do basically just sum up what it is and don’t give any information on the phases I’m seeing people refer to.[/quote]
I think the point of this is to not fast, so I would at least just call that IF, not CBL. I also don’t think it will be optimal, but there are tons of ppl who like IF, so whatever you prefer.
I’d just do CBL and see if you like it. I wouldn’t do IF with it unless it happens by chance for a day. I also don’t IF, so I’ll throw that out there, too.
[quote]Mike T. wrote:
Also can this be modified for someone that works out twice a day?
Strength training in the morning, isolation and volume for “showy” muscles at night. A plan I’ve recently came up with, similar to a high frequency body building scheme.[/quote]
For CBL, flipping those would be ideal. Iso work in the am, strength in the late afternoon, early evening if you can.
[quote]Mike T. wrote:
Is there a layout to the phases or is this in a book I would have to purchase.
Has anyone done CBL with intermittent fasting?
Just curious as to how efficient this style of eating is .
Also all the searches I do basically just sum up what it is and don’t give any information on the phases I’m seeing people refer to.[/quote]
Not really any phases, just a ‘prep’ phase of keto for 10 days (under 30g net carbs) before starting CBL.
I’ve done it with fasting, not really THAT much of a difference. Keifer suggests not fasting for more then 12 hours though, seeing that optimal nutritional timing can get you the benefits of fasting without it’s issues of ‘catabolism’. But I’ve done 16/8 fasting with CBL, and it got me quite lean.
As for the training 2x a day thing, I did that during the summer. HFS in the morning, volume/pump work in the evening. I made better gains just doing one session a day, but CBL still ‘worked’. First workout just had a protein+fat meal, lifted, have a shake of whey, then trained again later, then backloaded.
