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Looking at the sample meal plans and the appendices at the end of the book, it seems like you're supposed to minimize fat intake on training days. Am I reading that right? I'm 6', weigh 196, target weight 180. I'm doing Stronglifts 5x5 along with some recreational fencing a couple nights a week. Have been backloading about 3 weeks now, and I'm only seeing a little progress in body fat loss. I think it may be because I was still eating a lot of fat on training days. Not as much as I would on a ULC day, but seemingly much more than suggested by the appendix to CBL.Any thoughts?
You still want a decent amount while ULC, if you want to put a limit on it I'd say .5g per lbs of desired body weight.Is you goal purely to lean out or is your goal to recomp? If you are purely looking to drop weight you could do it quicker with CNS, but CBL shines mostly in recomp keeping a body weight around the same (given slight fluctuation) while leaning out slowly.
Well, I guess my goal is recomp. I don't want my lifts to suffer, but I'm still at more or less beginner weights, so I don't know if they'd really suffer switching to CNS. What do you think?Dead: 245 goal: 400Squat: 225 goal: 300Bench: 130 goal: 200On ULC days I've been eating around 180g fat, 190g protein, <30g carbs for 2500 calories.On training days I've been eating around 110g fat, 190g protein, 200g carbs for 2500 calories. But according to the suggestions in the appendix, it seems like I should be eating more like 30-40g fat before lifting and I don't know how much afterwards.
Well, I guess my goal is recomp. I don't want my lifts to suffer, but I'm still at more or less beginner weights, so I don't know if they'd really suffer switching to CNS. What do you think?Dead: 245 goal: 400Squat: 225 goal: 300Bench: 130 goal: 200On ULC days I've been eating around 180g fat, 190g protein, <30g carbs for 2500 calories.On training days I've been eating around 110g fat, 190g protein, 200g carbs for 2500 calories. But according to the suggestions in the appendix, it seems like I should be eating more like 30-40g fat before lifting and I don't know how much afterwards.
Those charts are the minimum you should eat, I'd eat more.Honestly I think you could maybe drop fat some, but more so up carbs, I think on lifting days you just need more food in general. How long have you been lifting?
Well, I guess my goal is recomp. I don't want my lifts to suffer, but I'm still at more or less beginner weights, so I don't know if they'd really suffer switching to CNS. What do you think?Dead: 245 goal: 400Squat: 225 goal: 300Bench: 130 goal: 200On ULC days I've been eating around 180g fat, 190g protein, <30g carbs for 2500 calories.On training days I've been eating around 110g fat, 190g protein, 200g carbs for 2500 calories. But according to the suggestions in the appendix, it seems like I should be eating more like 30-40g fat before lifting and I don't know how much afterwards.
Those charts are the minimum you should eat, I'd eat more.Honestly I think you could maybe drop fat some, but more so up carbs, I think on lifting days you just need more food in general. How long have you been lifting?
I'll agree with Trevor on this one. You seem fairly lean for a 6' guy. Your lifting goals are to raise your big 3 by quite a bit of weight. Being a beginner this should happen quickly but only if you are eating to support it. ULC days look good but you should be eating more cals on lifting days.
Well, I guess my goal is recomp. I don't want my lifts to suffer, but I'm still at more or less beginner weights, so I don't know if they'd really suffer switching to CNS. What do you think?Dead: 245 goal: 400Squat: 225 goal: 300Bench: 130 goal: 200On ULC days I've been eating around 180g fat, 190g protein, <30g carbs for 2500 calories.On training days I've been eating around 110g fat, 190g protein, 200g carbs for 2500 calories. But according to the suggestions in the appendix, it seems like I should be eating more like 30-40g fat before lifting and I don't know how much afterwards.
Those charts are the minimum you should eat, I'd eat more.Honestly I think you could maybe drop fat some, but more so up carbs, I think on lifting days you just need more food in general. How long have you been lifting?
I started lifting this past September, just before my 30th birthday. Over the year prior I had lost around 30 pounds doing low-carb Paleo diet and calorie restriction. I had lifted some in college and high school but nothing as serious as what I'm doing now. Wish I had taken it more seriously back then.I'm not really in a rush either way to get stronger or to get leaner. I'd rather err on the side of leaner after taking a year to lose all that weight before.
I'd still increase your food intake on training days. Maybe drop fat by 20-30g if you'd like, but I'd up carbs by 50-100g and give it some time then maybe up again.
I'd still increase your food intake on training days. Maybe drop fat by 20-30g if you'd like, but I'd up carbs by 50-100g and give it some time then maybe up again.
Gotcha. Thanks for the advice.
I'd still increase your food intake on training days. Maybe drop fat by 20-30g if you'd like, but I'd up carbs by 50-100g and give it some time then maybe up again.
yeah Tomas if its a recomp you want then you want to be in slight surplus on training days and slight deficit on off days. Maybe shift your calories by 250-500 either way. so maybe 2000 on off days and 3000 on training days. Something like that. How many days a week are you backloading?
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