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Hi. My name is Luca and I am new to this forum. I have few questions to ask regarding CBL. Well, first of all is the fact that i usually train at around 11am/12noon completely fasted. In this scenario and based on the book I should be backloading the evening BEFORE my workout, correct? In other words, if I work out M/W/F then I should backload Sun/Tue/Thu right? Second, after my workout I should just have about 30/50gr carbs (like a banana) and some protein and then revert back to Non carbs until my next backload...right?Secondly, and where I am really confused, is the calories. Are you guys still counting these or what? Until now I have been following - more or less - a lean gains protocol for cutting. So +10% above TDEE on workout days and -30% below TDEE on rest days. I've really leaned out - I would say that I am now below 10%BF, but have lost strength and trying to hit 1690 calories 4 days a week sucks big time.Should I still e looking at calories compared to my TDEE or ...how do you guys work this?Bear in mind that I am lean already, (I am 50 yrs old by the way). I am not starting off at 25% BF and I certainly do not want to put on any fat. My objective is leaning out - perhaps even more - but not lose any more muscle tissue which I think I have lost, (a bit anyway). Besides the loss of strength just trying to keep calories solo low on non workout days is really sad and difficult.If anyone can give me some info and advice I would really appreciate it.Thanks
This is something you will have to play with. Everything you said looks good. But the book details and answers your questions. Calorie counting is up to you, as well as how you backload. Trying different methods to see what is best for you is the best bet. Nobody can say for sure what way is going to be good for you though.
This is something you will have to play with. Everything you said looks good. But the book details and answers your questions. Calorie counting is up to you, as well as how you backload. Trying different methods to see what is best for you is the best bet. Nobody can say for sure what way is going to be good for you though.
agreed.. for example i don't count anything.. no calories, no macros, nothing and things are working out great for me
i would hold off on the banana post workout and just get the insulin spike with protein and leucine and backload on the days your lifting
Hi. My name is Luca and I am new to this forum. I have few questions to ask regarding CBL. Well, first of all is the fact that i usually train at around 11am/12noon completely fasted. In this scenario and based on the book I should be backloading the evening BEFORE my workout, correct? In other words, if I work out M/W/F then I should backload Sun/Tue/Thu right? Second, after my workout I should just have about 30/50gr carbs (like a banana) and some protein and then revert back to Non carbs until my next backload...right?Secondly, and where I am really confused, is the calories. Are you guys still counting these or what? Until now I have been following - more or less - a lean gains protocol for cutting. So +10% above TDEE on workout days and -30% below TDEE on rest days. I've really leaned out - I would say that I am now below 10%BF, but have lost strength and trying to hit 1690 calories 4 days a week sucks big time.Should I still e looking at calories compared to my TDEE or ...how do you guys work this?Bear in mind that I am lean already, (I am 50 yrs old by the way). I am not starting off at 25% BF and I certainly do not want to put on any fat. My objective is leaning out - perhaps even more - but not lose any more muscle tissue which I think I have lost, (a bit anyway). Besides the loss of strength just trying to keep calories solo low on non workout days is really sad and difficult.If anyone can give me some info and advice I would really appreciate it.Thanks
If you want to stay sub 10%, you will need to play with your calories on CBL. I would just stick to your current method as it seems to be working well for you.I would just determine how many carbs you need the night before your training session and just fill in the rest of the calories with fat and protein.
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