Ok cool. Ya I’ve heard some of his interviews. One quick question - in the accelerator shake thingy or whatever it’s called, kiefer says to have coffee w/ 1 gram MCT oil…
1 tbsp coconut oil is 14g. Does this mean have 1/14th tbsp? What? haha
[quote]pshannon wrote:
I have found the podcasts/interviews with him to very useful in answering every little thing that he doesn’t explain fully in the book.
You can do the morning “shake” on SA but its not necessary if you are trying to lose a large amount of body fat. The point of the MCT oil and or heavy cream is to continue the ketosis throughout the morning. This is achieved with the use of the MCT not the heavy cream which is only used to get your fat for the day.
Its pretty much all in the book. Don’t go more then 12 hours without at least the MCT oil, so you don’t go catabolic. [/quote]
I think I need to begin spacing out my backloading meals. I usually train at about 5pm, start Backloading around 6, and get all my carbs in before 10pm. I usually don’t eat again until 11 or noon the next day, so 14 hour fasts. Probably need to space out the Carbs a bit post-workout.
[quote]Spidey22 wrote:
[quote]pshannon wrote:
I have found the podcasts/interviews with him to very useful in answering every little thing that he doesn’t explain fully in the book.
You can do the morning “shake” on SA but its not necessary if you are trying to lose a large amount of body fat. The point of the MCT oil and or heavy cream is to continue the ketosis throughout the morning. This is achieved with the use of the MCT not the heavy cream which is only used to get your fat for the day.
Its pretty much all in the book. Don’t go more then 12 hours without at least the MCT oil, so you don’t go catabolic. [/quote]
I think I need to begin spacing out my backloading meals. I usually train at about 5pm, start Backloading around 6, and get all my carbs in before 10pm. I usually don’t eat again until 11 or noon the next day, so 14 hour fasts. Probably need to space out the Carbs a bit post-workout. [/quote]
Do you graze on carbs or a few high carb meals through the night
[quote]hlss09 wrote:
Ok cool. Ya I’ve heard some of his interviews. One quick question - in the accelerator shake thingy or whatever it’s called, kiefer says to have coffee w/ 1 gram MCT oil…
1 tbsp coconut oil is 14g. Does this mean have 1/14th tbsp? What? haha[/quote]
do you have the book?
[quote]hlss09 wrote:
Ok cool. Ya I’ve heard some of his interviews. One quick question - in the accelerator shake thingy or whatever it’s called, kiefer says to have coffee w/ 1 gram MCT oil…
1 tbsp coconut oil is 14g. Does this mean have 1/14th tbsp? What? haha[/quote]
It’s an error bro. He said on his forums he meant 1 tbsp of VCO, not gram.
[quote]pshannon wrote:
[quote]Spidey22 wrote:
[quote]pshannon wrote:
I have found the podcasts/interviews with him to very useful in answering every little thing that he doesn’t explain fully in the book.
You can do the morning “shake” on SA but its not necessary if you are trying to lose a large amount of body fat. The point of the MCT oil and or heavy cream is to continue the ketosis throughout the morning. This is achieved with the use of the MCT not the heavy cream which is only used to get your fat for the day.
Its pretty much all in the book. Don’t go more then 12 hours without at least the MCT oil, so you don’t go catabolic. [/quote]
I think I need to begin spacing out my backloading meals. I usually train at about 5pm, start Backloading around 6, and get all my carbs in before 10pm. I usually don’t eat again until 11 or noon the next day, so 14 hour fasts. Probably need to space out the Carbs a bit post-workout. [/quote]
Do you graze on carbs or a few high carb meals through the night
[/quote]
Ehh, I just kind of cram them all in about a 3-4 hr window PWO. Not for any reason, just how it end up happening. lol
[quote]ryanbCXG wrote:
[quote]Iron Dwarf wrote:
My apologies for asking questions of you guys, and not buying the book.
But at my age I want to be sure CBL is a good fit for me before I shell out the high cost of the book.
On the surface it seems like somewhat of a health hazard, especially considering my blood sugar always reads 99 whenever fasted bloodwork tested. Also, my dad has suffered 4 heart attacks and I don’t want to do anything to bring on a situation of poor health if the genetic potential is there.
That said, is prescribing things like donuts, cake, sugary cereals and such really a good idea - especially late in the day and in such high quantity?
I understand that bodybuilding isn’t necessarily a healthy venture, but I just want to be sure it’s worth the risk to look good.
Thanks,
Old Man Dwarf.[/quote]
ID
This is my opinion and only that but i thnk it could end up actually helping fasting blood sugar and insulin resistance. You go for a long period with very low insulin and low carb. THis only will impart some insulin sensitivity. Then you have some activity during the day during this low calorie low carb portion which will add more insulin sensistvity then you add some resitance training at night on top of that wihtout carbs. You become very insulin sensitive. So then carb load and those carbs go to the right place and dissappear. So then you are back to low insulin levels for along time. I find this to be much smarter than splitting those carbs up into multiple meals and spiking isnulin multiple times (for health reasons)[/quote]
do you think this diet would have any negative effects on long term heart disease? my only concerns are all the processed food (lucky charms) that im eating.
[quote]wannabebig250 wrote:
do you think this diet would have any negative effects on long term heart disease? my only concerns are all the processed food (lucky charms) that im eating.[/quote]
Simple answer. Remove as much processed food as you can. I know its not what you want to hear on this diet, but if health is of concern you should be trying to eat the least processed food you can. Doesnt mean you cant have “junk” just means try to get your junk from the least processed sources possible. One way is to make it yourself.
So today, I actually started adhering to the SA strategy, and went under 30g of carbs today for my off day. No lifting or cardio. I feel like death and mildly suicidal. lol
[quote]Gl;itch.e wrote:
[quote]wannabebig250 wrote:
do you think this diet would have any negative effects on long term heart disease? my only concerns are all the processed food (lucky charms) that im eating.[/quote]
Simple answer. Remove as much processed food as you can. I know its not what you want to hear on this diet, but if health is of concern you should be trying to eat the least processed food you can. Doesnt mean you cant have “junk” just means try to get your junk from the least processed sources possible. One way is to make it yourself. [/quote]
good point. im still in the process of trying to find the carbs i can eat a ton of to get my numbers in. like 150g of carbs from sugary cereal is way easier to get down than 150g from rice, for me. if i knew how to make lucky charms myself i would hahah.
[quote]wannabebig250 wrote:
[quote]Gl;itch.e wrote:
[quote]wannabebig250 wrote:
do you think this diet would have any negative effects on long term heart disease? my only concerns are all the processed food (lucky charms) that im eating.[/quote]
Simple answer. Remove as much processed food as you can. I know its not what you want to hear on this diet, but if health is of concern you should be trying to eat the least processed food you can. Doesnt mean you cant have “junk” just means try to get your junk from the least processed sources possible. One way is to make it yourself. [/quote]
good point. im still in the process of trying to find the carbs i can eat a ton of to get my numbers in. like 150g of carbs from sugary cereal is way easier to get down than 150g from rice, for me. if i knew how to make lucky charms myself i would hahah.[/quote]
What glitch said. Cut down on processed stuff. Try to maybe grind up the rice in a blender and make some rice pro pudidng. Also there are gluten free alternatives like rice meal type stuff (alternative to wheat based warm breakfast cereal) Look into making gluten free treats yourself with rice flour. They are extremely carb dense.
[quote]waylanderxx wrote:
[quote]Iron Dwarf wrote:
[quote]waylanderxx wrote:
FML for reading this thread during contest prep, haha. This is interesting stuff though, I must say.[/quote]
Way
I was hoping you’d eventually read this stuff. It would be interesting to see you start CBL after your show. The effect could be dramatic considering you’d be adding in all those carbs again, and at the perfect tine of day.[/quote]
I’ll have to read up on it some more, it looks promising. I just want to make sure I stay as lean as possible after the contest so I don’t want to do anything too crazy. I’ll check back in on this stuff closer to contest day. I can’t read all this icecream, lucky charms etc etc food logs without drooling lol[/quote]
Kiefer says with CBL after the contest his clients (chicks so far?) don’t bloat up, they use CBL going into the contest and continue after.
[quote]Spidey22 wrote:
So today, I actually started adhering to the SA strategy, and went under 30g of carbs today for my off day. No lifting or cardio. I feel like death and mildly suicidal. lol[/quote]
Did you get in enough fat? That usually helps me on days that are super low carb, especially because I forget to up the fat a little bit to compensate for the lack of carbs (and help with satiety).
[quote]wiggles wrote:
[quote]Spidey22 wrote:
So today, I actually started adhering to the SA strategy, and went under 30g of carbs today for my off day. No lifting or cardio. I feel like death and mildly suicidal. lol[/quote]
Did you get in enough fat? That usually helps me on days that are super low carb, especially because I forget to up the fat a little bit to compensate for the lack of carbs (and help with satiety).[/quote]
Definately need plenty of fat. The other problem is you may not be used to using fat as a fuel source. Have you done any High Fat Diets before Spidey? The transition was easy for me because I had been doing the Anabolic Diet for years prior. You may need to do a break in period without the backloads if you havent done a high fat diet before.
[quote]Gl;itch.e wrote:
[quote]wiggles wrote:
[quote]Spidey22 wrote:
So today, I actually started adhering to the SA strategy, and went under 30g of carbs today for my off day. No lifting or cardio. I feel like death and mildly suicidal. lol[/quote]
Did you get in enough fat? That usually helps me on days that are super low carb, especially because I forget to up the fat a little bit to compensate for the lack of carbs (and help with satiety).[/quote]
Definately need plenty of fat. The other problem is you may not be used to using fat as a fuel source. Have you done any High Fat Diets before Spidey? The transition was easy for me because I had been doing the Anabolic Diet for years prior. You may need to do a break in period without the backloads if you havent done a high fat diet before.[/quote]
I get in about 170g of fat on this day (with about 200g Protein @ a 190lb BW). I’ve done higher fat diets before, with more moderate carbs, but nothing like a keto or AD style one. I was training twice a day, so I had to do mini-backloads at night to fuel morning sessions, but now I’m training only in the evening, so thought I’d give it a try.
[quote]pshannon wrote:
[quote]hlss09 wrote:
Ok cool. Ya I’ve heard some of his interviews. One quick question - in the accelerator shake thingy or whatever it’s called, kiefer says to have coffee w/ 1 gram MCT oil…
1 tbsp coconut oil is 14g. Does this mean have 1/14th tbsp? What? haha[/quote]
do you have the book?[/quote]
Yes I do.
[quote]Gl;itch.e wrote:
[quote]wannabebig250 wrote:
[quote]alin wrote:
Gl;itch.e and others,
I’m thinking of getting into this (yeah, a bit late to the party) but have done AD before.
Firstly, how do the two compare? (Main goal fat loss)
Secondly, is this essentially fasting in the AM - low/no carb until workout then carb up? I don’t want to spend loads on the programme only to find there’s nothing more to it than that.[/quote]
backloading is all the benefits of the AD with none of the negatives. bacon and eggs for lunch, check. steak, check. carb up every night, double check. bad workouts, never.[/quote]
Yep. For fatloss I think this works better. Part of that is the fasting, not necessarily the carbs.
Skip Breakfast and fast for about 4 hours or so after waking (I wake at 7:30 and eat at 12pm)
Training days: Eat ultra low carb/high fat/moderate protein until after your workout (which should be in the late afternoon/early evening). Go mental with carbs and protein PWO.
Off days: Fast awhile, then eat ultra low carb/high fat/moderate protein the rest of the day
So long as youve got these basics covered youre golden.[/quote]
Thank you
[quote]Spidey22 wrote:
[quote]Gl;itch.e wrote:
[quote]wiggles wrote:
[quote]Spidey22 wrote:
So today, I actually started adhering to the SA strategy, and went under 30g of carbs today for my off day. No lifting or cardio. I feel like death and mildly suicidal. lol[/quote]
Did you get in enough fat? That usually helps me on days that are super low carb, especially because I forget to up the fat a little bit to compensate for the lack of carbs (and help with satiety).[/quote]
Definately need plenty of fat. The other problem is you may not be used to using fat as a fuel source. Have you done any High Fat Diets before Spidey? The transition was easy for me because I had been doing the Anabolic Diet for years prior. You may need to do a break in period without the backloads if you havent done a high fat diet before.[/quote]
I get in about 170g of fat on this day (with about 200g Protein @ a 190lb BW). I’ve done higher fat diets before, with more moderate carbs, but nothing like a keto or AD style one. I was training twice a day, so I had to do mini-backloads at night to fuel morning sessions, but now I’m training only in the evening, so thought I’d give it a try.[/quote]
Crunch the numbers. This day might be drastically lower in cals than your backload days. I’ve had to play with the numbers some myself. If I follow the 1st half of the off day like I do a backload day, and then don’t backload at night, I will feel terrible. If I take in more fat at the midday meal and afternoon snack, I tend to do fine at night.
Just a thought.
Hey guys, i generally don?t have a big appetite so i like to pulse using shakes throughout the day and then backload in the evening. So typical day might be
Wake up 9am whey+ caffeine+creatine
11am train. Intra shake ( casein hyrdrosolte + humapro)
1-2pm PWO (whey/casein hydro+creatinbe+leucine + humapro)
5-6pm: humapro +casein hydo+ leucine
7:30: backload
Does anybody see any potential issues with this approach?
Isulin spikes the liquid pro and not enough fat