- This topic has 4 voices and 7 replies.
-
Posts
-
Been on CBL now for tow weeks – definitely putting size on unfortunately some of that has been belly fat. In CBL Kiefer says to play around with the carb amounts etc to find the right balance for each individual. My questions is: If I am roughly consuming 50g carbs in my PWO shake then say another 200-300g carbs split between my 2x meals where should I subtract the carbs from? Keep the shake the same (50g) and reduce food items or vice versa?
What? Have been backloading at all? Have you tried splitting it up yourself to see where you feel the best timing is at?
While you may consider my backload to be “small” compared to whatever you consume like I said it has been yielding results for me gaining size (I have gained just over 2kg in those two weeks). I will try and reduce my meal carb volume and leave the shake as is.
Been on CBL now for tow weeks - definitely putting size on unfortunately some of that has been belly fat. In CBL Kiefer says to play around with the carb amounts etc to find the right balance for each individual. My questions is: If I am roughly consuming 50g carbs in my PWO shake then say another 200-300g carbs split between my 2x meals where should I subtract the carbs from? Keep the shake the same (50g) and reduce food items or vice versa?
I'd personally get rid of the all of the 50 g of carbs from the PWO shake. If you need to reduce carbs even further, cut carbs in the second meal. What does you ULC nutrition look like?
I'd personally get rid of the all of the 50 g of carbs from the PWO shake. If you need to reduce carbs even further, cut carbs in the second meal. What does you ULC nutrition look like?
Here's a typical day for me:7am: Wakeup & have black coffee, 1 shot coconut oil (yes I measure my coconut oil in a shot glass), 1 tsp fish oil, 1 scoop WPC & 2 tbsp heavy cream.1:30pm: Lunch or "breakfast" which is 1x all-meat hamburger pattie with 2 cups broccoli/cauliflower + cheese sauce (all home-made, 0 carb)3:30pm: Pre-workout with caffeine, 2 scoops WPC, 5g creatine & 1 shot coconut oil4pm-5:30 Intra-workout: 5g leucine, 5g bcaa powder5:30 Post-workout: 3 scoops WPC, 2 scoops (50g) dex/malto mix, 5g leucine, 5g creatine6:30 Carbload: 2 muffins, 1 large bowl "sugary" cereal (fruit loops, honey puffs etc)7:30-8pm: Dinner (Potato Gnocchi with tomato beef bolognese sauce)9:30pm: Pre-bed fats 1tsp fish oil, 2-3tbsp full fat greek yoghurt (non sugar type)Sleep, rinse, repeat.
I'd personally get rid of the all of the 50 g of carbs from the PWO shake. If you need to reduce carbs even further, cut carbs in the second meal. What does you ULC nutrition look like?
Here's a typical day for me:7am: Wakeup & have black coffee, 1 shot coconut oil (yes I measure my coconut oil in a shot glass), 1 tsp fish oil, 1 scoop WPC & 2 tbsp heavy cream.1:30pm: Lunch or "breakfast" which is 1x all-meat hamburger pattie with 2 cups broccoli/cauliflower + cheese sauce (all home-made, 0 carb)3:30pm: Pre-workout with caffeine, 2 scoops WPC, 5g creatine & 1 shot coconut oil4pm-5:30 Intra-workout: 5g leucine, 5g bcaa powder5:30 Post-workout: 3 scoops WPC, 2 scoops (50g) dex/malto mix, 5g leucine, 5g creatine6:30 Carbload: 2 muffins, 1 large bowl "sugary" cereal (fruit loops, honey puffs etc)7:30-8pm: Dinner (Potato Gnocchi with tomato beef bolognese sauce)9:30pm: Pre-bed fats 1tsp fish oil, 2-3tbsp full fat greek yoghurt (non sugar type)Sleep, rinse, repeat.
You can try getting rid of the shots of coconut oil. A shot is 44 mL which is nearly 3 tablespoons. That would mean 42 g of fat. You are also having that twice per day. That's 84 g of fat just from coconut oil. I would get rid of the first one in the morning and have about 1/3 of a shot pre workout. Also you are really overkilling it on the whey protein. Cut it down to half a scoop in the morning (10 g like the book says). Also pre workout you can cut it down to a scoop. You want to try eating more actual food during the day. Have two or three meat patties at lunch.
You can try getting rid of the shots of coconut oil. A shot is 44 mL which is nearly 3 tablespoons. That would mean 42 g of fat. You are also having that twice per day. That's 84 g of fat just from coconut oil. I would get rid of the first one in the morning and have about 1/3 of a shot pre workout. Also you are really overkilling it on the whey protein. Cut it down to half a scoop in the morning (10 g like the book says). Also pre workout you can cut it down to a scoop. You want to try eating more actual food during the day. Have two or three meat patties at lunch.
Hey thanks for your reply.Yeah I come from a full ketogenic background so I still love my fats but you are right they aren't needed in those quantities when consuming carbs.Also one scoop of WPC for me is 10g of protein hence why I take a scoop and not two. Half a scoop would only be 5g.Finally I try and IF most days as 1) it works really well with my schedule and 2) I see a lot of benefit in going 14-16 hours without "food" and its not hampering my gains currently which is why I only have one meal prior to my Pre-WO shake.
You must be logged in to reply to this topic.