Also I did the prep phase for 2 months instead of 10 days not sure if that’s a factor
I’ve had the best results backloading every day. Though, I lost a lot of fat backloading on 5x a week. How often you do it is COMPLETELY dependent on your goals, routine, genetics, etc.
I think it’s good when backloading to see your upper limits, basically see how many carbs you can eat in a nght and wake up looking good. But realize that hitting that number every day will likely lead to fat gains.
I’m wondering if I should tn I still feel kinda flat and not very vascular at all all the carbs gave me was gut rot this morning, I guess you just got to experiment and see what works eh.
I do a MD style routine usually 10-16 sets per body part so I’m sure the carbs pwo wont hurt too bad
Anyone here ever get hold of his super secret nicotine dosing schedule for fat loss that he was selling a month or so ago?
[quote]DylanPizzacalla wrote:
I’m wondering if I should tn I still feel kinda flat and not very vascular at all all the carbs gave me was gut rot this morning, I guess you just got to experiment and see what works eh.[/quote]
Do you have the book? Do you know the Delta chart thingy? There’s kind of 2 ways to go about distributing carbs in you backload, one I did, the other Keifer suggests.
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Keifer suggests basically starting carbs at .75g/lb of BW (I think that was the number, can’t remember) every backload, and just adding 25g of carbs per week (so week one, if you’re 200 lbs, you’d have your backloads only be like 150g, then week 2, every backload would be 175g). Just do this until you find your threshold. I saw that on his forums somewhere. Thought that was interesting, kind of ‘reverse’ dieting before it was really ‘big’.
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I basically just tried to hit my delta chart number (like 650g or something lol) nightly for awhile, and see what it got me. I could do it a few nights, then I would start looking bloofy. So I just cut it in half, and made 325g my number after that. My workouts were pretty high volume though, so eventually I found 450g to usually be my sweet spot.
So basically you can go the slow and steady approach (probably better) or the guess and check (which I just happened to do)
I was doing CBL for 3 weeks and stopped because of an injury that kept me out of the gym for a week.
I plan on getting back into the gym and doing another 10 day prep phase. Is the prep phase necessary again? I was on a regular diet during my off time (carbs any time of the day).
Also, where do BCAA’s fit into backloading? I want to take Amino X during my workouts but I’m not sure if during the workout is the right time for BCAAs. Would taking them post workout be more beneficial?
Any info is appreciated. Thanks!
DylanPizzacalla wrote:
I’m wondering if I should tn I still feel kinda flat and not very vascular at all all the carbs gave me was gut rot this morning, I guess you just got to experiment and see what works eh.
Do you have the book? Do you know the Delta chart thingy? There’s kind of 2 ways to go about distributing carbs in you backload, one I did, the other Keifer suggests.
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Keifer suggests basically starting carbs at .75g/lb of BW (I think that was the number, can’t remember) every backload, and just adding 25g of carbs per week (so week one, if you’re 200 lbs, you’d have your backloads only be like 150g, then week 2, every backload would be 175g). Just do this until you find your threshold. I saw that on his forums somewhere. Thought that was interesting, kind of ‘reverse’ dieting before it was really ‘big’.
-
I basically just tried to hit my delta chart number (like 650g or something lol) nightly for awhile, and see what it got me. I could do it a few nights, then I would start looking bloofy. So I just cut it in half, and made 325g my number after that. My workouts were pretty high volume though, so eventually I found 450g to usually be my sweet spot.
So basically you can go the slow and steady approach (probably better) or the guess and check (which I just happened to do
I have read the book , I don’t remember reading he says carbs at .75 be though according to the weight loss chart I should have back loaded 1200 in my opinion the book is very confusing I agree with some parts but other parts make no sense whatsoever
[quote]DylanPizzacalla wrote:
DylanPizzacalla wrote:
I’m wondering if I should tn I still feel kinda flat and not very vascular at all all the carbs gave me was gut rot this morning, I guess you just got to experiment and see what works eh.
Do you have the book? Do you know the Delta chart thingy? There’s kind of 2 ways to go about distributing carbs in you backload, one I did, the other Keifer suggests.
-
Keifer suggests basically starting carbs at .75g/lb of BW (I think that was the number, can’t remember) every backload, and just adding 25g of carbs per week (so week one, if you’re 200 lbs, you’d have your backloads only be like 150g, then week 2, every backload would be 175g). Just do this until you find your threshold. I saw that on his forums somewhere. Thought that was interesting, kind of ‘reverse’ dieting before it was really ‘big’.
-
I basically just tried to hit my delta chart number (like 650g or something lol) nightly for awhile, and see what it got me. I could do it a few nights, then I would start looking bloofy. So I just cut it in half, and made 325g my number after that. My workouts were pretty high volume though, so eventually I found 450g to usually be my sweet spot.
So basically you can go the slow and steady approach (probably better) or the guess and check (which I just happened to do
I have read the book , I don’t remember reading he says carbs at .75 be though according to the weight loss chart I should have back loaded 1200 in my opinion the book is very confusing I agree with some parts but other parts make no sense whatsoever [/quote]
He said the .75 thing on his forums. Same as if you read this thread and see the 1:1 fat to protein ration during the ULC portion of the day; not in the book, just recommended by him.
If your delta chart is 1200g, I’d say maybe try backloading about 300-400g a night.
Im thinking doing cbl but cycling between high and low days carbs only two though you think 3 days >30, 3 days 100-200 g and one high day maybe 300-400 idk really but I know after my back load Sunday I had crazy pumps today still looking flat though
[quote]DylanPizzacalla wrote:
Im thinking doing cbl but cycling between high and low days carbs only two though you think 3 days >30, 3 days 100-200 g and one high day maybe 300-400 idk really but I know after my back load Sunday I had crazy pumps today still looking flat though [/quote]
What are your goals dude?
Whats up guys, I just started my prep phase today. I was on CBL last month but messed up the diet recently so I decided to start over. Im 24 years old, weigh ~165 and Iâ??m 5â??8â??. My goal is to gain some weight, and Iâ??m hoping to reach 175-180 after 6 months or so.
I am on day 2 of the prep phase and plan to do 7 days instead of the 10 by adding HIIT cardio before my lifting sessions. (I did the full 10 days last month when I started CBL the first time). I have a few questions tho:
During the prep phase, after my workouts is it ok for a 25g protein shake followed by a meal?
I understand that the goal ratio of fat to protein during ULC is 1:1. Does the 1g of protein per pound of body weight also apply?
EGGS; I know the leucine in the yolk can spike insulin. If I have 2 whole eggs with 6-8 pieces of bacon at 11am is this ok? If not, will it make a difference if I make an egg salad with mayo?
I plan to lift 5-6 days a week, is it ok to backload 5-6 days if I want to gain some weight?
During backload phase, I plan to add leucine and creatine to my PWO. Is it beneficial to add some leucine to my pre-workout? (got me some of the original jacked for $25)
Any info would be great. Thanks
Anyone know whether or not it would be ok to add some supplements to the CBL protocol?
Specifically… Slin sane v1, and alphamine.
Was planning on using them but then I jumped on the CBL bandwagon. I’m almost done with the preparation phase and want to add them for enhanced leaning/fatloss.
If I wanted to incorporate some of these ideas into my Lean Gains diet, being that I train at 11am, is there any reason I couldn’t or shouldn’t load up on high GI carbs following this workout, considering it is my first meal of the day after fasting for between 15-16 hours? I could easily get the remainder of my proteins/fats in after work at home.
My current routine is to wake up at 5:30, have alphamine on the way to work.
Coffee with maybe an ounce of skim milk at work (8ish)
Workout at 11 (Jack3d and 5g BCAA on my way to the gym)
PWO shake around 12:30, followed immediately by my first meal which is already mostly protein and carbs (high and low gi)
Sometimes a whey shake around 430 on my way home, or i just add it to dinner
Dinner around 7, when I eat a little bit of carbs, but mostly all protein and fats. It usually takes me until 8-8:15 to get in the calories I need.
So I fast from 8:30 to 12:30 the next day.
[quote]machwon wrote:
If I wanted to incorporate some of these ideas into my Lean Gains diet, being that I train at 11am, is there any reason I couldn’t or shouldn’t load up on high GI carbs following this workout, considering it is my first meal of the day after fasting for between 15-16 hours? I could easily get the remainder of my proteins/fats in after work at home.
My current routine is to wake up at 5:30, have alphamine on the way to work.
Coffee with maybe an ounce of skim milk at work (8ish)
Workout at 11 (Jack3d and 5g BCAA on my way to the gym)
PWO shake around 12:30, followed immediately by my first meal which is already mostly protein and carbs (high and low gi)
Sometimes a whey shake around 430 on my way home, or i just add it to dinner
Dinner around 7, when I eat a little bit of carbs, but mostly all protein and fats. It usually takes me until 8-8:15 to get in the calories I need.
So I fast from 8:30 to 12:30 the next day.[/quote]
alphamine, coffee, jack3d. You must really need a kick in the ass.
[quote]xXSeraphimXx wrote:
[quote]machwon wrote:
If I wanted to incorporate some of these ideas into my Lean Gains diet, being that I train at 11am, is there any reason I couldn’t or shouldn’t load up on high GI carbs following this workout, considering it is my first meal of the day after fasting for between 15-16 hours? I could easily get the remainder of my proteins/fats in after work at home.
My current routine is to wake up at 5:30, have alphamine on the way to work.
Coffee with maybe an ounce of skim milk at work (8ish)
Workout at 11 (Jack3d and 5g BCAA on my way to the gym)
PWO shake around 12:30, followed immediately by my first meal which is already mostly protein and carbs (high and low gi)
Sometimes a whey shake around 430 on my way home, or i just add it to dinner
Dinner around 7, when I eat a little bit of carbs, but mostly all protein and fats. It usually takes me until 8-8:15 to get in the calories I need.
So I fast from 8:30 to 12:30 the next day.[/quote]
alphamine, coffee, jack3d. You must really need a kick in the ass.
[/quote]
I actually started mixing half decaf half regular on my coffee. I take the alphamine for the fat burning and appetite suppressing in the mornings since i fast til 12:30. I also use about 3/4 scoop of jack3d, just for a little kick.
Has anyone bulked using CBL? I know the in DB you backload everyday, but I was wondering what the difference would be following SA and just increasing cals?
[quote]emj1 wrote:
Has anyone bulked using CBL? I know the in DB you backload everyday, but I was wondering what the difference would be following SA and just increasing cals?[/quote]
I Density Bulked from December - March this last year and got good results out of it (206 - 224 bodyweight with less perceived body fat gain than normal). I basically had 4 “heavy” bulking days where I shot for 400-450g of carbs and 3 lighter days with 150-200g. My two pre-training meals were the same on all days, it was just my post workout nutrition that differed.
Meal 1 - 4 eggs, butter and 6 oz bacon or 3 links of chicken sausage, coconut oil and peppers/onions
Meal 2 - 30g protein (chicken thigh or beef), spinach, balsamic vinegar (never been a fan of huge pre-workout meals)
Train
Meal 3 - (Post-Workout) 50g protein + 50g carbs (light day) or 100g carbs (heavy day)
Meal 4 - 50g protein (chicken, pork or beef), + 50g carbs (light day), +100-150g (heavy day), random vegetable
Meal 5 - (heavy day only) 100-150g carbs of rice based cereal (Cocoa Pebbles for the win)
Meal 6 - PB&J sandwich with milk (about 75g carbs), plus whatever cookies/brownies/pastries I had lying around if it was a heavy day for another 75g of carbs or so
It’s kind of difficult to say that it was objectively a better way to bulk than just normal meal timing and strategy with a lot of calories. It took me about a month to really adjust to eating 400+ g of carbs in the 4 hours or so that made up my post workout to bed time. However I really enjoyed the mental freedom of not having to eat immediately upon waking up and I’ve never functioned well with tons of cereal/oats in the morning.
ok, another question for you guys…
I have some jetfuse nox from a past purchase and it has like 8g of waxy maize in it.
Anyone think 8g of carbs pre-workout would be bad during CBL? I think I read somewhere that as long as its under 10 grams of carbs at a sitting then it wouldnt have much effect on insulin… however I’m not totally sure about this.
Anyone with experience have any insight on this?
thanks
I’m going to be lazy and not read the 1.0 and 2.0 thread for lack of time, I seriously juggle a lot during the day (job, coaching softball, running a side business, extra softball practice outside of the club, and then the family)…I’ve read the entire 1.0 ebook and starting the prep phase right now. I train M,W,F early morning and already understand the modifications suggested as I’ve read sporadically through the 1.0 thread and reviewed that section in the book.
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Are we counting calories? From what I’ve read the answer is NO, but I don’t have access to the buyers forum to see what changes have occurred if any.
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Based on the meal plans for Jay Demayo and Strength Accumulation, it seems we aim for fattier low carb meals during the day and leaner meals at dinner. When backloading, start with .75g of carbs/lb of body weight, increase 25g per week to find sweet spot based on tightness.
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I train Olympic lifts and variations found on here and on Wil Flemings blog. No crossfit stylez. I just really enjoy Oly lifts/variations more so than traditional hypertrophy splits/workouts. But I do train hard and push my limits with the Oly lifts so I don’t think that should be a problem, but I haven’t seen much discussion on that style of training and CBL so would appreciate any input if needed.
I’m really excited about this, lol. Just ordered whey isolate, caffeine powder, and dextrose off amazon. I already got peptopro, the creatinez, and bcaa’s (can’t really afford the leucine atm). I’m going to start reading through the threads, I just wanted some actionable info quickly and wanted to say thank you in advance. I can’t wait till the prep phase is over, I’m going to destroy a hand tossed meaty pizza which I normally avoid like the plague.