Are those macros good if I’m trying to shred up? Or is that built for maintenance? Would going lower than those calories have a negative effect?
If you’re lifting in the AM, I would still just have a post-workout shake sans carbs, and wait to backload in the evening. The added leucine will be enough with some protein I feel.
There are no macros good for getting ‘shredded’. The best thing to do, if you’re starting a new diet, is find maintenance. Once there, SLOWLY reduce calories or add cardio to be in a deficit. You want to, IMO, do as LITTLE as you have to while eating AS MUCH as you can, while still losing bf.
Hey everyone sorry to revive this thread, but I’ve been reading up everything I can on CBL and just wanted some validation to make sure I’m going to be doing it right (currently in the prep phase.) It seems extremely simple but I know if you mess up one little thing it can basically ruin the whole program.
If anyone could do a quick review of my daily breakdown and let me know your thoughts that would be great. I’m currently 200 lbs, 6 ft, 14%ish bf, I train heavy 5 times a week full body hypertrophy/strength routine. I’m looking more to trim down and maintain LBM, and if I pack on gains so be it heh, so the SA program looks best for me.
A typical day would be:
10 am wake up - the coconut oil/protein to extend fast as long as possible
2 pm eggs/fish oil
5pm pre workout craze, train till 7
7pm 2 ripe bananas/post workout shake
8 pm 4 cups cereal/2 cups skim milk
930-10pm 24 oz chicken,fish oil, 2 cups of white rice or corn
midnight - bed
breakdown 260g P/ 70g F/ 300g C
And I would change the carbs either up or down depending on how my body responds to them.
Thanks in advance for any feedback!
Looks pretty good to me Zezzy, but if you’re really trying to do CBL, I suggest knocking down the protein to about 1g/lb of BW, so ~200g P and replace those ~60g of Pro with ~60g of carbs.
Alright thanks a lot Spidey, I’ll take that into consideration, wouldn’t mind not having to eat 24 oz of chicken in one sitting ha.
[quote]Zezzy90 wrote:
Alright thanks a lot Spidey, I’ll take that into consideration, wouldn’t mind not having to eat 24 oz of chicken in one sitting ha.[/quote]
I found I do better with less protein then I use to think was necessary, especially with digestion. Highest I go now is about 220 while weighing 205 lbs. Remember, carbs are protein-sparing. Keifer advises as low as .8g/lb of BW, but I find the simple ~1g/lb of BW to be more then enough.
Alright I’ll adjust that down a little bit then. I got another question regarding the prep phase, which I’m currently finishing day 2 of. I’m concerned I’m not doing this right. I’m keeping my carbs to incidental, protein powder, almonds, peanut butter, but am I supposed to eat 1:1 protein/fat in grams or in calories? Also if grams how many grams a day? Like my body weight? I’m still training so I’d like to keep my protein levels around 200.
I’m just asking because even though I have a pound of salmon/chicken and a couple table spoons of peanut butter I reach that 30g of carbs pretty quick, and so I basically just have to put coconut oil in warm water and drink a few tablespoons of it at night to get my calories/fat grams up there. Just wondering if this is normal, considering I feel like a fat ass that’s basically eating half a stick of butter ha.
[quote]Zezzy90 wrote:
Alright I’ll adjust that down a little bit then. I got another question regarding the prep phase, which I’m currently finishing day 2 of. I’m concerned I’m not doing this right. I’m keeping my carbs to incidental, protein powder, almonds, peanut butter, but am I supposed to eat 1:1 protein/fat in grams or in calories? Also if grams how many grams a day? Like my body weight? I’m still training so I’d like to keep my protein levels around 200.
I’m just asking because even though I have a pound of salmon/chicken and a couple table spoons of peanut butter I reach that 30g of carbs pretty quick, and so I basically just have to put coconut oil in warm water and drink a few tablespoons of it at night to get my calories/fat grams up there. Just wondering if this is normal, considering I feel like a fat ass that’s basically eating half a stick of butter ha.[/quote]
Prep phase, well I for sure wouldn’t use PB, too many trace carbs IMO.
You cango for 1:1 ratio, like you said 200g of Fats and Pro. I would just use VCO, eggs, Fatty cuts of beef, bacon, stuff like that.Adds up quick dude. Personally, I think 200g of Pro with about 150g of fat would be fine, but I just don’t do well with a lot of fats.
I didn’t do the prep phase BTW. Didn’t see the point. But I’m telling you what I did on my ULC days when I was cutting.
Alright thanks again, yea I haven’t been able to reach the 1:1 but its been around the 225:175 range and as I said I just ate a couple table spoons of coconut oil in some warm water at midnight which tastes like shit ha. But thanks again for the quick reply man, I appreciate your help.
Oh and yea the peanut butter I try to watch, I keep it to like 1-2 tablespoons just straight and its like 8 g carb or something
[quote]Spidey22 wrote:
If you’re going to do a recomp though, you’re going to have to adjust things, learn your body, which may not be as ‘fast’, but will kind of help you in the long run IMO.
[/quote]
^^^^ this right here is where it’s at. Learn how you need to be fueled to perform and look like you want. It gives you the ability to adapt to things on the fly without needing to consult a book or manual every time something “different” happens in your life.
Recently, I learned that I (or at least my digestive system) have an upper limit of ice cream with a reese’s PB shell that I can eat on a backload. That was unpleasant, but definitely useful info to have…
Hey everyone. Just have a quick question I was hoping someone on here might be able to help me with. I want to give carb back loading a try, but as I understand it, the typical protocol is to back load post-workout on workout days (with workouts scheduled in the afternoon), and keep carb intake to a minimum on rest days.
I train on an empty stomach in the early morning (usually around 6-7 am, with my last meal eaten 8-10 hours prior) with a two-on, one-off workout schedule, like this:
Monday - Push
Tuesday - Pull
Wednesday - off
Thursday - Push
Friday - Pull
Saturday - off
etc.
Given that I work out in the AM on an empty stomach, I’m thinking that it might make more sense for me to back load on the nights before I work out, rather than on training days specifically. In my case, that would mean back loading on my off days and push days, and then treating pull day as an “off” day in regards to diet. It just seems to me that ingesting a bunch of carbs after my workout on pull day doesn’t make much sense considering I don’t lift again until 48 hours afterward, and it’d be better to eat those carbs much closer to my next workout.
Is that how you guys would suggest altering the diet to better suit my training schedule, or would you just stick to the regular protocol?
Thanks!
Hey guys- I am a former D1 Defensive Linemen who lost a bunch of weight to compete in endurance races (I know I was a douche) I was down to 185 (Skinny fat) at one point and pretty much destroyed my T levels, anyways I am on my way back up trying recomp, I am happy with my weight right now but still have a bit of fat to lose around my belly and my chest. I am 6"4 210 (in the morning) 14% BF. Just was looking for some feedback on my training/nutrition plan, most concerning the rest/cardio day nutrition. Thanks this is a great thread!
M: Cardio
T:Train (Backload)
W: Cardio
TH: Train (Backload)
F: Cardio/OFF
S: Train (Backload)
Su: OFF
3000 cals on training days: (Should I increase?)
1 g p/pound of BW = 201 protein
.35 g p/pound of BW = 73.5
fill carbs with the rest of cals
Here is a training day sample:
0630:train fasted
0730: 10 g BCAA
1030 :10 g BCAA
*Coffee throughout the morning
1200: 8 ox 99% Lean Ground Turkey, 8 oz 96% lean ground beef, 1oz almonds, Unlimited (cucumber, spinach, broccoli)
0200: Quest Bar
0530 340 g Chicken, 650 g sweet potato, 1 T VCO. Unlimited (cucumber, spinach, broccoli)
0630: 6 cup Cocoa pebbles, 2 cup almond milk, 1 cup skim milk, 25 gram mixed berries
Total: 2957 /60 F/384 C/ 223 P
Non training (HITT Cardio Days)
*train fasted in the morning
1 g p pound of BW for protein
But what do you guys think for carbs and fats?
[quote]Wmoush wrote:
Hey guys- I am a former D1 Defensive Linemen who lost a bunch of weight to compete in endurance races (I know I was a douche) I was down to 185 (Skinny fat) at one point and pretty much destroyed my T levels, anyways I am on my way back up trying recomp, I am happy with my weight right now but still have a bit of fat to lose around my belly and my chest. I am 6"4 210 (in the morning) 14% BF. Just was looking for some feedback on my training/nutrition plan, most concerning the rest/cardio day nutrition. Thanks this is a great thread!
M: Cardio
T:Train (Backload)
W: Cardio
TH: Train (Backload)
F: Cardio/OFF
S: Train (Backload)
Su: OFF
3000 cals on training days: (Should I increase?)
1 g p/pound of BW = 201 protein
.35 g p/pound of BW = 73.5
fill carbs with the rest of cals
Here is a training day sample:
0630:train fasted
0730: 10 g BCAA
1030 :10 g BCAA
*Coffee throughout the morning
1200: 8 ox 99% Lean Ground Turkey, 8 oz 96% lean ground beef, 1oz almonds, Unlimited (cucumber, spinach, broccoli)
0200: Quest Bar
0530 340 g Chicken, 650 g sweet potato, 1 T VCO. Unlimited (cucumber, spinach, broccoli)
0630: 6 cup Cocoa pebbles, 2 cup almond milk, 1 cup skim milk, 25 gram mixed berries
Total: 2957 /60 F/384 C/ 223 P
Non training (HITT Cardio Days)
*train fasted in the morning
1 g p pound of BW for protein
But what do you guys think for carbs and fats?[/quote]
I think you should keep fat as low as possible on backload. up your fats to 1:1 ratio to protein on off days. Cut out the quest bar, and almonds if you can. Not a huge deal but will give you quicker results. On off days i would do bulletproof coffee around 10am to give you a good amount of fat to start your day.
hey i just started backloading and am in the prep phase, i had a few questions
- When do you know your done the prep phase, obviously ten days isn’t right for everyone i train hard 6/days a week with cardio everday
- Do you backload after every training session, or just major sessions like legs
- is my diet plan good
Meal 1 : Am Accelorator (8 am)
Meal 2: Chicken and Eggs with Cheese with Coffee with Cream
Meal 3 : Protein Fudge ( Whey Iso+ EVCO)
Meal 4: Chicken/Beef cooked in coconut oil with some nuts
Meal 5: Pre& Intra Workout shake described in book
Meal 6: Eggs , Almonds and Beef
Meal 7: Tuna and Mayo
[quote]DylanPizzacalla wrote:
hey i just started backloading and am in the prep phase, i had a few questions
- When do you know your done the prep phase, obviously ten days isn’t right for everyone i train hard 6/days a week with cardio everday
- Do you backload after every training session, or just major sessions like legs
- is my diet plan good
Meal 1 : Am Accelorator (8 am)
Meal 2: Chicken and Eggs with Cheese with Coffee with Cream
Meal 3 : Protein Fudge ( Whey Iso+ EVCO)
Meal 4: Chicken/Beef cooked in coconut oil with some nuts
Meal 5: Pre& Intra Workout shake described in book
Meal 6: Eggs , Almonds and Beef
Meal 7: Tuna and Mayo [/quote]
10 days isnt for everyone, it all depends, you want your body to adjust to what youll be eating most of the time, deplete glycogen stores. I would only backload 3/4 times a week max. and thats if your already at a pretty low bodyfat.
When I backload, I only train 3/4 times a week with maybe 3 days of cardio.
The diet looks pretty good. Make sure on off days (not back-loading) that you keep fat and protein ratio around .5/1 to 1/1. Me persoanlly I would take out one of the servings of nuts, and the mayo should be homemade, because most are made with vegtable oil.
Why no nuts? And if I rain 6 days a week could I heavy back load for 1-2 days then moderate carbs the other 5 days
[quote]DylanPizzacalla wrote:
Why no nuts? And if I rain 6 days a week could I heavy back load for 1-2 days then moderate carbs the other 5 days [/quote]
It just isnt the best source for your fats you are consuming. When I got to my lowest bodyfat, I was backloading 4x a week. If you want to try every day then you of course can. I just wouldnt. The whole point of backloading is how your body reacts to ultra low carb an then backloading your carbs when it is most needed (after heavy lifting). I dont think the hormonal effects and how your body reacts will be the same if your consuming carbs everynight.
OK got ya and are nuts that detrimental I only have max 1/2 cup a day
[quote]DylanPizzacalla wrote:
OK got ya and are nuts that detrimental I only have max 1/2 cup a day [/quote]
Try it with the nuts, if you happen to stall or arent having the results you want then take them out.
Read the book, keen to start it, followed prescriptions for prep-phase today being my first day.
Question however,
Can I use whey protein concentrate instead of isolate?
Doesn’t mention anything about it.
Also, WPC or WPI will spike insulin to a certain degree, isn’t that a problem with it being in the AM accelerator?