If you’re going to do Xfit and 5/3/1 simultaneously, I’d say you should do 5/3/1 by-the-book (i.e. don’t go for the extra reps on the final set) to avoid fatigue.
Okay. I will do that. Ive been half way doing that anyways because I cant go to failure, being that I dont have a spotter with me.
Hello,
I have a question about CBL. I am experimenting with it lately, i also bought the book. I am 1.81 m and 200 lbs with 13 procent bodyfat. In the chart on page 228 the book reccomends 700gr carbs for an 200lb man. I first want to lose some bodyfat and after that i want to gain size. Should i eat less than the reccomended 700gr on a backload? Thanks in advance.
First back load, what ive read and understood, I would shoot for that high number. Especially coming off the 10 day prep phase. Then, based on how you feel/look the next morning you can dial down. Your number is probably going to be closer to 400ish.
Thank you for the reply. Ive tried the 700 gr yesterday and this morning i was feeling a little bloated and holding some water. I am gonna try the 400 today and see how it feels tomorrow morning. To lean down i also have to keep the fats low? around 35 grams a day? Thanks in advance
And another question. Can i take casein powder during the low carb time of the day?
Start with fat at .5:1 protein. then work up from there. I tend to eat a good amount of “good fat” like coconut oil, avocados, eggs, almond butter, heavy cream, olive oil mayo everyday.
And keep the protein <10g at a time or you risk spiking your blood sugar. Unless you workout in the morning, then go ahead and have your full protein shake.
I typically will do 10g WPI in my coffee.
So what if i workout at between 4 and 5 in the morning?..How should the rest of my meals look through the day…id love to buy the book but with hearing everyone say that 2.0 is coming out id hate to spend the money and then have to spend more!..and with everyone saying keifer has changed so much stuff already …i have to workout so early due to work and family just wondering how i should look at the rest of my day like when to start eating again how i should workout my meal ratios…should i wait untill late morning to start eating??
id appreciate some input thanks!
Have there been any updates to the diet? What about reviews good or bad from objective sources?
Just finished my shortened down version of prep phase and lost 7lbs down to 138lbs, book said to have around 700g carbs… Had my first backload last night had …
Whey and 2 bananas after workout
Jacket potato, beans, tuna
1bag of liquorice allsorts
And that was it I felt sick and crashed out and only managed about 300g carbs so tottaly underestimated the hardness of getting those carbs in…
Woke up this morning bloated/water retention and gained 0.8lbs
Am I doing this right and what signs should I be looking for in the mornings to see if I’m doing it right?
[quote]TKAB wrote:
So what if i workout at between 4 and 5 in the morning?..How should the rest of my meals look through the day…id love to buy the book but with hearing everyone say that 2.0 is coming out id hate to spend the money and then have to spend more!..and with everyone saying keifer has changed so much stuff already …i have to workout so early due to work and family just wondering how i should look at the rest of my day like when to start eating again how i should workout my meal ratios…should i wait untill late morning to start eating??
id appreciate some input thanks![/quote]
This is Kiefer’s protocol:
Backload the NIGHT BEFORE morning training
then
wake
400 mg caffeine (preferably in the form of coffeee) with 10 g whey isolate
workout
postworkout shake: 50 g whey
5 g leucine
50-100 g dextrose
after this, all meals post workout should be ultra low carb until 6 PM
Beginning at 6, start your backload
Here is the article detailing this protocol.
dangerouslyhardcore.com/665/caffeine-therapy/
for some reason this article says have overripe banana postworkout, but he has recently talked about using dextrose.
I have been told high gi carbs are best for back loading but I have a question, could I have oats if I o ver cook them so that it raises the gi of them?
Hoping for a little help CBL gurus.
Couple of things:
Do you guys bother trying to hit your calorie goal on non-carb(non-training) days? Or do you just make up for having a calorie deficit on off days by eating a surplus on carb nights? I’m trying to maintain my weight, but I’m finding it to be almost impossible to eat enough calories on carbless days.
So the other thing is; any tips on good high calorie carbless foods? This morning I ate a pound of sausage with 4 eggs, which was about 1500 calories, but it wasn’t the easiest thing to do, and it’d be nice to find some more options. I’m not a big eater by nature. Eggs, tuna, etc all have like no fucking calories…
Update:
Just had an idea. I noticed a ton of people having coffee with “heavy cream”. Would it be a bad idea to just eat straight cream and coconut oil?
[quote]Spidey22 wrote:
[quote]creasey21 wrote:
Hi everyone I was thinking of doing cbl for my bulk and was going to buy the book but just wanted to no if I’m on the right lines of understanding it … With the macro side of things it 1g of protein and 1g of fat per lb of body weight and with the carbs in the evening its 2g per lb of body weight so I’m 150lbs so that would mean 150g fat and protein and 300g carbs a day?
Would appreciate your advice [/quote]
The 1:1 ratio of fats to protein (per gram) is only pertaining to the ULC part of the day. So during the non-carb aspect of the day, if you eat 100g of P, make sure to eat 100g of F as well. It’s not 1:1 for the overall day.
[/quote]
This is just what Keifer recommends, a 1:1 ratio; however you don’t really need to track the 1:1 ratio. It’s more to get people to eat more fat so they have enough fuel to run their workouts and daily lives.
If you just eat fatty cuts of meat the ratio balances out pretty nicely. No need to go super crazy and count calories and crap.
v/r
[quote]creasey21 wrote:
Right I think I have got my prep phase sorted out so this is what I’m going to do for the 5days on ulc…
7am - coffee and cream
9am - coffee and cream
11:30am - 2 bacon and 3eggs
3 - chicken breast and brocolli
7 - rump steak and brocolli
10 - 40g full fat cheese
This works out to 1255cals 137p. 70f. 12c
How does that sound is there any changes I should make? Bearing in mind I will be looking to bulk on my cbl and I’m currently at 150lbs [/quote]
I would suggest you ditch the cream, since you’ll be providing the body with calories early in the morning, thus halting the fasted effect.
Add more fatty meats. And be advised that cheese and dairly products sometimes make people retain bodyfat at times.
Just my experience with CBL.
v/r
[quote]IPTYDAFOOL wrote:
1st CBL tonight. Did a shortened (7 day) prep phase
I have the day laid out already to keep me on track.
Total macros are going to end up at 211.5g pro/157g cho/ 111g fat.
I thought this was pretty good.
5am - wake up
7am - kiefer coffee w heavy cream, 10g whey isolate, 3g creatine
8:30am - Crossfit workout w LOTS of deadlifts. Post workout whey shake
11am - 4 eggs cooked in tbsp coconut oil, chicken, 1/2 avocado, spinach
1:45pm - 2tbps Almond butter
4:00pm - Primal pack (few nuts and grassfed beef jerky)
6:30pm - 5/3/1 workout - squats w/ a few extras
7:15pm - Progenex more muscle shake (has leucine too), ripe banana
8:00pm - 3 (Lean Turkey) tacos with 3 gluten free shells, 1/2 pounds turkey, some sour cream 1 cup cooked rice.
9:30pm - Bed.
Thoughts? Critics?
Yes I have read the book.[/quote]
So why are you doing CBL? This looks promising although I would wait until after your workout for a keifer coffee or just drink it black. You’re breaking your fasted state way early.
You’re not eating enough fatty meats. And I would have some extra carbs before bed.
Ditch either the almond butter or avacado. Those won’t help you.
Eat some red meat for the life of god! LOL, sorry got carried away.
v/r
Hey everyone, I haven’t been around for a while, but I’m back in action. I was hoping the CBL page was still going on in the forums.
Just thought I’d share some of my experiences with CBL. Great stuff…I’ve got another contest player in the works too.
v/r
CPT SMASH
Hey gremlin thanks for the reply 
I ditched the coffee and cream and increased fatty meats when I did my prep phase and lost 7lbs in weight on a shortened prep phase, however I’m stuck with carb consumption as the book says I would need over 500g but I think my sweet spot is 250g as yesterday my backload was…
Whey and 2 bananas
3slices white bread, chicken breast and a bowl of chips (fries)
Big bowl of frosted flakes with skim milk
Couple of biscuits
However thinking about it 250g seems pretty low so maybe it wasn’t so much of a sweet spot but maybe the right carb choices for me? So maybe I should increase carbs and see what happens?
[quote]gremlin1267 wrote:
cheese and dairy products sometimes make people retain bodyfat at times[/quote]Why? How?