Nope, no problem to consume 200g in one sitting. I routinely do this.
[quote]sd_law wrote:
Nope, no problem to consume 200g in one sitting. I routinely do this.[/quote]
You mind telling me hows your progress so far on CBL ? Do you eat High GL carbs ? I eat high Gl carbs but nothing like ice-cream… red potatoes,white rice, white bread and stuff like that. How many meals do you have carbs with after your training ? Thank you !
Candidly, I have a hard time staying away from stuff like ice cream and baked goods during a backload. I find that once I start loading, I am ravenous.
I eat two or three meals during a backload. My first meal is usually rice or potato based. The second and/or third is negotiable.
I often find at some point that I have a hard time eating more rice or potatoes but that I’m still hungry. Ice cream or other not so “clean” foods I can take down though. Perhaps this is psychological, I do not argue it and honestly I don’t care because my progress has been good.
Progress the past 7 weeks:
I’m up between 5 and 7 pounds and it’s noticeable. My shirts are all tighter in my chest, shoulders, back and arms. My waist has stayed the same but with more definition. My coworkers are asking me to work out with them.
[quote]sd_law wrote:
Candidly, I have a hard time staying away from stuff like ice cream and baked goods during a backload. I find that once I start loading, I am ravenous.
I eat two or three meals during a backload. My first meal is usually rice or potato based. The second and/or third is negotiable.
I often find at some point that I have a hard time eating more rice or potatoes but that I’m still hungry. Ice cream or other not so “clean” foods I can take down though. Perhaps this is psychological, I do not argue it and honestly I don’t care because my progress has been good.
Progress the past 7 weeks:
I’m up between 5 and 7 pounds and it’s noticeable. My shirts are all tighter in my chest, shoulders, back and arms. My waist has stayed the same but with more definition. My coworkers are asking me to work out with them.[/quote]
Happy to hear that man, I hope it continues that way, so far im happy also ! Almost a week now… but will see how i look in a couple weeks from now hehe !
[quote]mccyjcb wrote:
Can anyone suggest how I should do CBL if I start training at 7:30 at night? If I train at 1, then sometimes I can’t finish my workout and I don’t like that. I know in the book Kiefer suggests a carb+fat+protein meal at around 5:30 at night if training this late. My main problem is breakfast since I train so late. Should I skip breakfast and eat my first meal at noon if I train so late? I’m trying to do density bulking. [/quote]
If density bulking and lifting at 7:30, I’d have breakfast AND a noon meal plus the carby, fatty meal at 5:00 or so. Most recently, Kiefer has suggested carbs in the late-training meal to stop as close to 2 hours before training as you can (to avoid blood sugar spikes and valleys during training).
Also, the amount of fat and protein consumed (during the day) has a great impact on lean mass gains. In CBL, Kiefer lists protein/fat numbers for target bodyweights…although this information may be a bit outdated (i.e. he now includes a 1:1 ratio of grams of fat:protein) I find that it is difficult for me to gain weight when not eating plenty during my ULC meals (pre training) and attempting to make up for it with tons of carbs and protein at night. And I eat a SHITLOAD after my workouts, especially compared to daytime feedings.
Just an observation.
Thanks for the answer! I think I have a good plan figured out:
Wake up around 8 or 9: Coffee, and then coffee with heavy whipping cream before I leave for school.
11:30 or so: Eat first real meal, pro+fat
2:30 or so: Eat second meal, pro+fat
5 o clock: Eat third meal, pro+fat+carbs. I’m also thinking that a slow digesting carb might not be such a bad thing at this time to avoid blood sugar spikes. Someone chime in if they think this is a bad idea. So instead of pro+fat+carbs, only eat pro+fat. Any complaints?
7:30: protein shake
9:30: protein+150g maltodextrin, maybe 200g depending on work out and how much carbs I want to consume.
10:30: simple carbs, like white rice or whatever I want.
I don’t mind not going to sleep until 12 since I don’t have to wake up until 8 or 9. Sound like a solid plan? Keep in mind, I am trying to density bulk so if I’m fasting too much in the morning, let me know!
Happy to see this thread still alive and popping!
I take my blood glucose and its stil very high 2-3hours after my meals… I guess regular cereals are a noon because of fructose on backloads. Did anyone ever try rice kris pies cereals or corn flakes? Im upping my carbs slowly so starting tomorrow Ill just have gatorade post workout (38g) carbs with 3 cups rice kris pies (75g total) and 1 white pita around 60g of carbs. Today I had 50g virago post workout with protein and leucine, 1hour after I 1 pita and a half around 90g of carbs with 1 tbsp of jelly 5g sugar so 95 total. An hour later I had a mix of rice kris pies and another kind of cereal with egg whites and its been 2hours now my blood glucose is at 6.1mmol\l which is pretty high. am i doing anything wrong?
No, this doesn’t sound abnormal. Digestion takes time – even when meals are low fat.
Don’t overthink this, my friend.
Just a quick question…
I start working out at 7:30. I’m having problems gaining weight, I actually lost weight. I do count my calories and I’ve been eating about 220g pro, 117g fat, and 400g carb. I’ve been using CBL. Should I add more fat to the ULC portion of the day? Or add more carbs to the nighttime?
Can you give an example of a whole day’s eating?
Without knowing specifics, I would advise increasing backloads first but you may be extending the fast too long and/or eating way too little during the ULC portions of the day.
I am density bulking so keep that in mind:
Wake up around 8, drink black coffee with an extra 200mg caffeine.
1 hour later: Eat breakfast, 3 whole jumbo eggs, 10g coconut oil, 20-30g cheddar cheese, 1.5g fish oil
around noon: eat lunch, 2 whole jumbo eggs, 2 egg whites, 10g coconut oil, and some kind of nut butter to get me to 30g protein
3 in the afternoon: red meat, maybe a hard boiled egg, and peanut butter
Usually my macros for ULC portion of the day is ~110g protein, ~110g fat and like ~20carbs. Sometimes I eat broccoli in olive oil instead of peanut butter.
Around 5:30: eat a peanut butter sandwich on whole grain and 15g casein. I have yet to do this part, but listening to John Kiefer’s podcast and even in the book he recommends this if you work out late because it can be tough to get in all the carbs at night after your workout.
Around 7: 20g hydrolyzed protein
When I’m done working out, protein shake consists of 45g protein, 136g carb, and like 10g fat due to mass gainer.
Usually about 10 or a little later, I’ll finish the remaining carbs I have with white rice and honey and a little bit of non fat milk.
Macros for the whole day: 215g protein, 410g carb, ~120g fat. The carbs and fat vary by a few grams each day depending on what I back load with. I usually stick to 3600 calories, and if I eat a little bit more fat, then I’ll cut down on the carbs. So maybe one day will be 130g fat and 350g carb or somewhere along those lines.
A couple questions:
(1) are you hungry during the ULC part of the day?
(2) are you hungry during your backloads?
Since you are bulking, don’t go hungry!
lol that advice could not be simpler and it is perfect. But no, I don’t get hungry. By the time I might be getting a little hungry, I am eating again.
After looking at CBL 1.0 appendices (macros for target bodyweights) I realized that, for me (6’1 around 205-210lb) I have to eat a TON of food to gain weight…and with my current activity level and availability of food its almost impossible. I find that I often have to force feed if I am to gain weight. Although my program is currently not a ton of volume so I bet that plays a role…
Just for thought.
So I don’t like the whole eating carbs before my workout when I work out at 7:30 at night. Working out in the afternoon with no carbs is so much better than working out with carbs in your system. I am stronger without carbs. So I think I’m going to just do fats+protein until before my workout, just like normal CBL. I’ll probably up my fats and down my carbs since it would be hard to get 420g carb starting at 8:30 or so. Or I might start drinking a carb powder for during my workouts.
Any ideas? What would be my best option?
[quote]mccyjcb wrote:
So I don’t like the whole eating carbs before my workout when I work out at 7:30 at night. Working out in the afternoon with no carbs is so much better than working out with carbs in your system. I am stronger without carbs. So I think I’m going to just do fats+protein until before my workout, just like normal CBL. I’ll probably up my fats and down my carbs since it would be hard to get 420g carb starting at 8:30 or so. Or I might start drinking a carb powder for during my workouts.
Any ideas? What would be my best option? [/quote]
I feel a on that, the bloat from the carbs kills my workouts, physically and mentally. I’d say continue like you said then start drinking your carb powder about 15 minutes into your workouts (15 minutes into your main work, NOT your warm-ups). I read that somewhere in one of the DH forums, and I believe Kiefer talks about it in podcast with John Meadows.
Be careful with the carb powder though, if it’s glycemic index is too high you may risk hypoglycemia which is a surefire way to kill your workout. I have used Surge and Plazma in this method before and it worked great due to the steady blood glucose and insulin levels during the workout.
Yeah I just listened to that podcast with John Meadows. Good stuff.
I’m gonna go with that though, drink about 50g carb during workouts and then down another 100g carb in PWO shake. Some guys on the athlete.io forums drink carbs during their workouts so I don’t think it’s a bad idea. I will probably buy some HBCD because it seems to be best. I loved Vitargo when I took it. This time, I think I will try TrueNutrition HBCD.
[quote]mccyjcb wrote:
So I don’t like the whole eating carbs before my workout when I work out at 7:30 at night. Working out in the afternoon with no carbs is so much better than working out with carbs in your system. I am stronger without carbs. So I think I’m going to just do fats+protein until before my workout, just like normal CBL. I’ll probably up my fats and down my carbs since it would be hard to get 420g carb starting at 8:30 or so. Or I might start drinking a carb powder for during my workouts.
Any ideas? What would be my best option? [/quote]
Same here I do not follow the diet but, prefer to have my carbs after training. It is almost like a reward. I have a hard session, shower, and then relax and eat some awesome carbs.