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So this is my 3rd attempt at CBL, the 1st time, I skimmed the book and didnt do anything properly. The 2nd time I didnt think about how my training would affect my backloads, I was going 3 days a week and in the morning, which isn't optimal. So here we go again….StatsAge - 28Height - 5'7Weight - 180Body Fat - 15-20 (really not sure about this, only going based on visuals, at best 15, worst 20)Lifting BackgroundLifted for going on 3.5 years, started with SS and then 5/3/1. Took a break from September -> December due to injury. During the last couple months, been getting my strength back and just completed my first cycle of 5/3/1. Diet Background First couple years lifting, never paid much attention to it, the past year I've done CNS to take away BF.GoalsKeep on gaining strength while getting down to 10-12% BF. End of the year goal would be 10%, but vacation is in July, lower the better during that time.Plan #1Sunday - Off day // Backload (small, starchy carb with dinner, maybe a small dessert) Monday - 5/3/1 Press PM training // Backload (larger, PWO shake with carbs, starchy carb with dinner, coco pebbles before bed)Tuesday - 5/3/1 Deadlift PM Training // no carbsWednesday - Off day // Backload (small, starchy carb with dinner) Thursday - 5/3/1 Bench PM training // Backload (larger, PWO shake with carbs, starchy carb with dinner, coco pebbles before bed)Friday - 5/3/1 Squat AM Training // no carbs (PWO shake will have no carbs)Saturday - Off day // no carbsNot as preferred since I have to backload on off days and training Friday morning, but this might be only option as of right now due to my gym situation.Plan #2Sunday - 5/3/1 Press PM training // Backload (larger, PWO shake with carbs, starchy carb with dinner, coco pebbles before bed)Monday - 5/3/1 Deadlift PM Training // Backload (larger, PWO shake with carbs, starchy carb with dinner, coco pebbles before bed)Tuesday - Off day // no carbsWednesday - 5/3/1 Bench PM training // Backload (larger, PWO shake with carbs, starchy carb with dinner, coco pebbles before bed)Thursday - 5/3/1 Squat AM Training // Backload (larger, PWO shake with carbs, starchy carb with dinner, coco pebbles before bed)Friday - Off day // no carbsSaturday - Off day // no carbsThis plan might be the best, but I'm having a hard time finding a gym open from 4-6 on Sunday's.General Questions/Concerns-Does anyone really ingest as much caffeine as Kiefer suggests? Like with the PWO shake, says 400-800mg, which is pretty insane.-Do people eat trashier carbs once a week? For example, the day before deadlift day, eat more pizza/burgers/ice cream/etc? But then keep it moderate for the other days? Almost treating this like a cheat day (for lack of a better term).-Does anyone skip the carbs in the PWO shake and use MCT oils instead? And save the carbs for more whole foods?Any and all input is greatly appreciated, thanks!
1) Depends, I drink a couple cups of coffee in the morning, and have anywhere up to 500mg Pre-Workout caffeine, but never PWO.2) Again depends on how I feel, and need. As well as what I worked. Normally the "junk" carbs could be used after a heavy DL or Squat session, or a nice reward for a new PR. Doesn't have to be the entire night or a lot, but a serving or two.3) No MCT Oil, or Carbs for me, just a plain PWO Shake and then I eat whole foods in the dinner/dessert.
3) No MCT Oil, or Carbs for me, just a plain PWO Shake and then I eat whole foods in the dinner/dessert.
do you have carbs in the PWO shake?
Backload after every training session for right now, the amount you will need to justify yourself. I would keep carbs away at least an hour before bed if able. Nothing to stress over if it doesn't happen. The days you off back to back, eh you could do a backload to prepare for the next session, that's something you can experiment with as well.
I might stay away from backloading on off days altogether now that I think of it. Since the only time I will have back to back off days, followed by a training session is my press day, its not something I'm too worried about. If it was a deadlift or squat day, I might be more concerned.Can I ask why to keep the carbs close to bed time? My schedule usually goes like this....5 - 6 - Training7 - 7:30 - Dinner9:30 - 10:00 - Before bed snack10:30 - Bed timeAlso, I forgot to ask why you exclude carbs from your post workout shake. Is this personally preference? Prefer whole foods to shakes? In a recent interview Kiefer said in the past he's directed powerlifters to use MCT oil in their PWO shake because the carbs messed with their stomachs since powerlifters usually exhaust themselves so much during training sessions (or something like that), which is what prompted my question in the OP. I took a quick look in the book, and didnt see any anything very specific about excluding the carbs in the PWO shake, except when you do the prep phase. I did notice in the back of the book, he has meal plans and one of them has the PWO shake without carbs but then the dinner is a pizza with a shake on the side with carbs.
I might stay away from backloading on off days altogether now that I think of it. Since the only time I will have back to back off days, followed by a training session is my press day, its not something I'm too worried about. If it was a deadlift or squat day, I might be more concerned.Can I ask why to keep the carbs close to bed time? My schedule usually goes like this....5 - 6 - Training7 - 7:30 - Dinner9:30 - 10:00 - Before bed snack10:30 - Bed timeAlso, I forgot to ask why you exclude carbs from your post workout shake. Is this personally preference? Prefer whole foods to shakes? In a recent interview Kiefer said in the past he's directed powerlifters to use MCT oil in their PWO shake because the carbs messed with their stomachs since powerlifters usually exhaust themselves so much during training sessions (or something like that), which is what prompted my question in the OP. I took a quick look in the book, and didnt see any anything very specific about excluding the carbs in the PWO shake, except when you do the prep phase. I did notice in the back of the book, he has meal plans and one of them has the PWO shake without carbs but then the dinner is a pizza with a shake on the side with carbs.
No, I mentioned to keep it away, not close. However it's not a huge priority if you do or don't. It's a personal preference because of wanting insulin to come back to base level after the last meal and once I sleep that next hour I get into my REM Cycle. That's when the GH can start as well.It's a bit of both, in the Abel James podcast he also mentions not needing many carbs to get that insulin spike to basically begin your BL. (Backload) If you're a Powerlifter try the approach Kiefer mentioned in that podcast, see how it works for you. New information comes out, and things worth experimenting with as well.
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