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Hi,I'm new here in this forum. I bought the book CBL and I'm a little confused how I can determine my carb needs for this phase.I'm male and 42 years old and I'm 6'4" tall. I'm weighing 229 pounds and my next short aim is to reach 238 pounds, with a min. of fat gain. My Bodyfat-percentage is around 16 %. and I train around 6 pm.According to CBL-book:- for the low carb phase I should eat 960kcal. This is around 116g protein and 52g fat.- PWO and the next meals i should eat 182g Protein but how much carbs? This is the question now.According to the carb-needs calculater this should be for 238 pound bodyweight a total of 838g of Carbs and the carbs should not be fructose. By the way this will give me a stomach upset and these are an additional kcal of 3500 kcal?So for my thinking this is total impossible to achieve this goal. Please has anybody a correct and understanding advice how much carbs I should taken for my aim?Maybe this questions has been already asked but my english is not so good to go to the total forum, sorry for that.Thank you very much.
The chart tells you your approximate TOTAL glycogen storage capacity, not how many carbs you should be eating everyday. How many carbs you backload with is completely dependent upon your individual needs. Pick a number to start with (200g, 250g,300g, etc.. something), do it for a couple days, and see how you look/feel the following morning and adjust accordingly. Nobody can tell you how many carbs to have.
Just to back up what TCB said: I'm 5'10″ and 180lbs around 20%bf. I'm also trying to gain weight with minimal fat gain and started out trying 350-400g a night of backloads for about 3 weeks. I was constantly bloated and looked way worse in the mirror then i was willing to accept. I also noticed by week 3 i was just constantly drained of energy. So over this weekend I took 2 days of ULC, then reduced my backload to appx 200-250g of carbs. I've quickly noticed a change in my body and my energy levels. Something else I noticed was that I got “night sweats” very few and far between, but I got the sweats 2 days in a row when I reduced my backloads. Anyways, point is as TCB mentioned: I picked a number, did for a bit, and realized it's too much for me personally. It might be ok for you since your considerably bigger then I am, but you'll need to play with it.
Just to back up what TCB said: I'm 5'10" and 180lbs around 20%bf. I'm also trying to gain weight with minimal fat gain and started out trying 350-400g a night of backloads for about 3 weeks. I was constantly bloated and looked way worse in the mirror then i was willing to accept. I also noticed by week 3 i was just constantly drained of energy. So over this weekend I took 2 days of ULC, then reduced my backload to appx 200-250g of carbs. I've quickly noticed a change in my body and my energy levels. Something else I noticed was that I got "night sweats" very few and far between, but I got the sweats 2 days in a row when I reduced my backloads.
What sort of carbs are you eating? That can have a factor in 'bloating' 'looking worse in the morning' and especially the 'night sweats'.
I ate the same stuff: pork chop w/ 2 cups white rice and veggies, 1/4 apple pie, 2 pb&j sammiches (white bread), and a bowl of cereal with whole milk. ate that 5 nights a week pretty much in that order in about 4 hours
I ate the same stuff: pork chop w/ 2 cups white rice and veggies, 1/4 apple pie, 2 pb&j sammiches (white bread), and a bowl of cereal with whole milk. ate that 5 nights a week pretty much in that order in about 4 hours
Almost all that has some potential problems. I would especially avoid the veggies in backloads. IMO when you have to "cram down" a bunch of food in a short time frame you really want super easy to digest foods. Undercooked apples might pose a problem in the apple pie if its homemade. Peanut Butter would be too slow digesting as well as bad fat choice at any time. Why does no one like ice cream!?! (;
never thought about it like that. thanks for the tip. I totally love ice cream. I guess I'll give that a whirl.
I ate the same stuff: pork chop w/ 2 cups white rice and veggies, 1/4 apple pie, 2 pb&j sammiches (white bread), and a bowl of cereal with whole milk. ate that 5 nights a week pretty much in that order in about 4 hours
Almost all that has some potential problems. I would especially avoid the veggies in backloads. IMO when you have to "cram down" a bunch of food in a short time frame you really want super easy to digest foods. Undercooked apples might pose a problem in the apple pie if its homemade. Peanut Butter would be too slow digesting as well as bad fat choice at any time. Why does no one like ice cream!?! (;
PB is a bad choice during backload? AGHGHGHGHGH!!
I ate the same stuff: pork chop w/ 2 cups white rice and veggies, 1/4 apple pie, 2 pb&j sammiches (white bread), and a bowl of cereal with whole milk. ate that 5 nights a week pretty much in that order in about 4 hours
Almost all that has some potential problems. I would especially avoid the veggies in backloads. IMO when you have to "cram down" a bunch of food in a short time frame you really want super easy to digest foods. Undercooked apples might pose a problem in the apple pie if its homemade. Peanut Butter would be too slow digesting as well as bad fat choice at any time. Why does no one like ice cream!?! (;
PB is a bad choice during backload? AGHGHGHGHGH!!
+1
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