7:00 wake up
11:00 shake with pb - 16g carbs
13:00 fiber shake and joint pills
14:00 Gym
one arm cable row: 105x10, 120x10, 135x10
Smith machine bent row: 195x10, 195x10, 2257, 225x7
DB pullover: 80x15
Half rep chins: bdyx15, bdyx15
Hammer shrugs: 2ppsx35, 2ppsx35
45* hypers: 50x15/bdyx10, 50x15/bdyx10
16:00 2 bananas, 3 scoops powder - 50g carbs
20:00 Bean and cheese burrito, chicken quesadilla - 200g carbs
TOTAL: 266g carbs
I am actually goign to be hitting what the book says for me to hit now just to try it out. So 650g of carb yesterday and 750 last night. The carb pump after that is insane. Gonna see if keifer really knows his stuff lol.
You should see what JM says about organizing your diet to a CBL type diet. Pro/Fat pre wokrout then carbs post workout. WOuld be interested to hear what he would say to that. I know in his premium content he has an article on just that
ok i know i said i would stop asking questions but i feel like im doing this wrong. yesterday was a backload and i ate:
6am-wake up coffee 2packets splenda
9am-3 oz beef jerky 2 cheese sticks-9gcarb
12-8 oz roastbeef 1 cheesestick-0 carb
3pm-8oz beef 2tbsp nat pb-6 carb
7pm-1/2chicken,1/4 cup rice 12 oz beer(started backload early because wasnt gonna be able to go to gym till 10pm)-25gcarbs
9pm-banana,small piece of cantaloupe, 10 grapes-30gcarbs
10pm-preworkout+intraworkout, 20 oz gatorade+1/2scoop assualt-41gcarbs
11pm-PWO-12oz skim milk,2scoops musclemilk, 2tbsp nesquick-50gcarbs
afterward-premium crispychik sandwich(mcdonalds),donut,oreos,ricepudding-120gcarbs
total carbs-281g am i doing this right?
[quote]ryanbCXG wrote:
I am actually goign to be hitting what the book says for me to hit now just to try it out. So 650g of carb yesterday and 750 last night. The carb pump after that is insane. Gonna see if keifer really knows his stuff lol.
You should see what JM says about organizing your diet to a CBL type diet. Pro/Fat pre wokrout then carbs post workout. WOuld be interested to hear what he would say to that. I know in his premium content he has an article on just that[/quote]
From when we last spoke I’m pretty sure that’s how he was going to organize my diet. He said he’s a big fan of PWO carbs, with perhaps one carb meal before training and/or a carb drink during. But we’ll see next weekend 
[quote]georgeh707 wrote:
ok i know i said i would stop asking questions but i feel like im doing this wrong. yesterday was a backload and i ate:
6am-wake up coffee 2packets splenda
9am-3 oz beef jerky 2 cheese sticks-9gcarb
12-8 oz roastbeef 1 cheesestick-0 carb
3pm-8oz beef 2tbsp nat pb-6 carb
7pm-1/2chicken,1/4 cup rice 12 oz beer(started backload early because wasnt gonna be able to go to gym till 10pm)-25gcarbs
9pm-banana,small piece of cantaloupe, 10 grapes-30gcarbs
10pm-preworkout+intraworkout, 20 oz gatorade+1/2scoop assualt-41gcarbs
11pm-PWO-12oz skim milk,2scoops musclemilk, 2tbsp nesquick-50gcarbs
afterward-premium crispychik sandwich(mcdonalds),donut,oreos,ricepudding-120gcarbs
total carbs-281g am i doing this right?[/quote]
Sweet baby jesus you lift late. How did you feel this morning? What did the scale tell you?
[quote]Siouxfan wrote:
[quote]georgeh707 wrote:
ok i know i said i would stop asking questions but i feel like im doing this wrong. yesterday was a backload and i ate:
6am-wake up coffee 2packets splenda
9am-3 oz beef jerky 2 cheese sticks-9gcarb
12-8 oz roastbeef 1 cheesestick-0 carb
3pm-8oz beef 2tbsp nat pb-6 carb
7pm-1/2chicken,1/4 cup rice 12 oz beer(started backload early because wasnt gonna be able to go to gym till 10pm)-25gcarbs
9pm-banana,small piece of cantaloupe, 10 grapes-30gcarbs
10pm-preworkout+intraworkout, 20 oz gatorade+1/2scoop assualt-41gcarbs
11pm-PWO-12oz skim milk,2scoops musclemilk, 2tbsp nesquick-50gcarbs
afterward-premium crispychik sandwich(mcdonalds),donut,oreos,ricepudding-120gcarbs
total carbs-281g am i doing this right?[/quote]
i felt good even hit a pr yesterday. But the scale doesnt seem to think so
Sweet baby jesus you lift late. How did you feel this morning? What did the scale tell you?[/quote]
[quote]georgeh707 wrote:
[quote]Siouxfan wrote:
[quote]georgeh707 wrote:
ok i know i said i would stop asking questions but i feel like im doing this wrong. yesterday was a backload and i ate:
6am-wake up coffee 2packets splenda
9am-3 oz beef jerky 2 cheese sticks-9gcarb
12-8 oz roastbeef 1 cheesestick-0 carb
3pm-8oz beef 2tbsp nat pb-6 carb
7pm-1/2chicken,1/4 cup rice 12 oz beer(started backload early because wasnt gonna be able to go to gym till 10pm)-25gcarbs
9pm-banana,small piece of cantaloupe, 10 grapes-30gcarbs
10pm-preworkout+intraworkout, 20 oz gatorade+1/2scoop assualt-41gcarbs
11pm-PWO-12oz skim milk,2scoops musclemilk, 2tbsp nesquick-50gcarbs
afterward-premium crispychik sandwich(mcdonalds),donut,oreos,ricepudding-120gcarbs
total carbs-281g am i doing this right?[/quote]
i felt good even hit a pr yesterday. But the scale doesnt seem to think so
Sweet baby jesus you lift late. How did you feel this morning? What did the scale tell you?[/quote]
[/quote]
I’d just weigh yourself on a weekly basis. See how things progress over that amount of time
[quote]georgeh707 wrote:
ok i know i said i would stop asking questions but i feel like im doing this wrong. yesterday was a backload and i ate:
6am-wake up coffee 2packets splenda
9am-3 oz beef jerky 2 cheese sticks-9gcarb
12-8 oz roastbeef 1 cheesestick-0 carb
3pm-8oz beef 2tbsp nat pb-6 carb
7pm-1/2chicken,1/4 cup rice 12 oz beer(started backload early because wasnt gonna be able to go to gym till 10pm)-25gcarbs
9pm-banana,small piece of cantaloupe, 10 grapes-30gcarbs
10pm-preworkout+intraworkout, 20 oz gatorade+1/2scoop assualt-41gcarbs
11pm-PWO-12oz skim milk,2scoops musclemilk, 2tbsp nesquick-50gcarbs
afterward-premium crispychik sandwich(mcdonalds),donut,oreos,ricepudding-120gcarbs
total carbs-281g am i doing this right?[/quote]
Food choices are looking better but you are still not optimal i.e doing it wrong. Keep low carb before lifting. There is no need to take carbs pre workout regardless of what time you train that day. You can backload on off days the day before training if you are trying to gain mass but if your goal is recomp/fatloss then you shouldnt. Why the beer?
[quote]ryanbCXG wrote:
I am actually goign to be hitting what the book says for me to hit now just to try it out. So 650g of carb yesterday and 750 last night. The carb pump after that is insane. Gonna see if keifer really knows his stuff lol.
You should see what JM says about organizing your diet to a CBL type diet. Pro/Fat pre wokrout then carbs post workout. WOuld be interested to hear what he would say to that. I know in his premium content he has an article on just that[/quote]
What do you mean by Carb Pump? As in training the next day? You doing this by the book or just upping your carbs from those nasty “clean” sources? LOL
[quote]Gl;itch.e wrote:
[quote]georgeh707 wrote:
ok i know i said i would stop asking questions but i feel like im doing this wrong. yesterday was a backload and i ate:
6am-wake up coffee 2packets splenda
9am-3 oz beef jerky 2 cheese sticks-9gcarb
12-8 oz roastbeef 1 cheesestick-0 carb
3pm-8oz beef 2tbsp nat pb-6 carb
7pm-1/2chicken,1/4 cup rice 12 oz beer(started backload early because wasnt gonna be able to go to gym till 10pm)-25gcarbs
9pm-banana,small piece of cantaloupe, 10 grapes-30gcarbs
10pm-preworkout+intraworkout, 20 oz gatorade+1/2scoop assualt-41gcarbs
11pm-PWO-12oz skim milk,2scoops musclemilk, 2tbsp nesquick-50gcarbs
afterward-premium crispychik sandwich(mcdonalds),donut,oreos,ricepudding-120gcarbs
total carbs-281g am i doing this right?[/quote]
Food choices are looking better but you are still not optimal i.e doing it wrong. Keep low carb before lifting. There is no need to take carbs pre workout regardless of what time you train that day. You can backload on off days the day before training if you are trying to gain mass but if your goal is recomp/fatloss then you shouldnt. Why the beer? [/quote]
ok thanks for the help man
I started following CBL two weeks ago after reading your whole post. Do you feel like your lifts have gone up? In the past few weeks my dead lift has increased 25lbs (20 lbs away from my goal) and Squat up somewhere close to 40 lbs.
He wasn’t kidding when he said you didnt need carbs to workout.
[quote]pshannon wrote:
I started following CBL two weeks ago after reading your whole post. Do you feel like your lifts have gone up? In the past few weeks my dead lift has increased 25lbs (20 lbs away from my goal) and Squat up somewhere close to 40 lbs.
He wasn’t kidding when he said you didnt need carbs to workout.[/quote]
I do seem to be getting stronger yes!
Thanks for the thread it turned me onto Kiefer and his site and his biojacked podcasts kicks ass. Love it.
[quote]dlrob wrote:
Maybe one of y’all can help me. I ordered the book from an I Pad and it wouldn’t download. I tried emailing every link that was listed. I even tried registering on the Dangerously Hardcore forum to try and get some help. I received no response so did the refund from Click Bank. I then tried to order again from my laptop, figuring maybe the problem was with the I Pad.
Once again, no luck. I can’t get anyone associated with Kiefer to reply to me. I want to buy this damn book, any suggestions or does anyone have a link that they have actually gotten a response from? I’m backloading now based on what I’ve pieced together but I really would like to have his book as well.[/quote]
I had a similar problem. I ordered the book, laser printer took forever and ran out of ink and then malfunctioned. Can’t seem to download anything else and they won’t respond to emails.
If anyone has any suggestions let me know thanks.
[quote]as wrote:
[quote]dlrob wrote:
Maybe one of y’all can help me. I ordered the book from an I Pad and it wouldn’t download. I tried emailing every link that was listed. I even tried registering on the Dangerously Hardcore forum to try and get some help. I received no response so did the refund from Click Bank. I then tried to order again from my laptop, figuring maybe the problem was with the I Pad.
Once again, no luck. I can’t get anyone associated with Kiefer to reply to me. I want to buy this damn book, any suggestions or does anyone have a link that they have actually gotten a response from? I’m backloading now based on what I’ve pieced together but I really would like to have his book as well.[/quote]
I had a similar problem. I ordered the book, laser printer took forever and ran out of ink and then malfunctioned. Can’t seem to download anything else and they won’t respond to emails.
If anyone has any suggestions let me know thanks.[/quote]
He has a question submission box on his site. I asked him a question over a month ago and just got a response lol.
I know that when it prompts you to download it gives you a warning about downloading or opening on a iPhone that the download would be lost. I don’t know if it is a apple problem because of the Adobe that is used.
I got it all squared away thanks guys. Just finished reading the book too. Damn that seems like a whole lot of carbs to be backloading without getting fat lol. Have to start the 10 day prep phase on monday due to some sloppy dieting lately. I guess I’ll see how it goes from there. Hoping to gain some lean mass with slight fat loss.
[quote]as wrote:
I got it all squared away thanks guys. Just finished reading the book too. Damn that seems like a whole lot of carbs to be backloading without getting fat lol. Have to start the 10 day prep phase on monday due to some sloppy dieting lately. I guess I’ll see how it goes from there. Hoping to gain some lean mass with slight fat loss.[/quote]
I dont know of anyone who’s actually used Kiefer’s carb guidelines TBH lol! Ryan is giving it a go apparently but that guy has the metabolism of a hummingbird, so its not likely to make him fat.
[quote]Gl;itch.e wrote:
[quote]as wrote:
I got it all squared away thanks guys. Just finished reading the book too. Damn that seems like a whole lot of carbs to be backloading without getting fat lol. Have to start the 10 day prep phase on monday due to some sloppy dieting lately. I guess I’ll see how it goes from there. Hoping to gain some lean mass with slight fat loss.[/quote]
I dont know of anyone who’s actually used Kiefer’s carb guidelines TBH lol! Ryan is giving it a go apparently but that guy has the metabolism of a hummingbird, so its not likely to make him fat.[/quote]
Lol yep giving it a go. Actually hitting above 700 which is supposed to be my number. Woops
Keifer says those numbers are the top you should be hitting so i would push towards it till you see fat gain then back off a bit