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Hi All, I bought the CBL book for $57. I have skimmed, read, and re-skimmed the book. My goal is to lose bf. I started training about April 1 after a long lay off. I was 230ish and about 24/5 bf. Today I am 204 and around 16/7 % bf. I would like to get to that 10% range. So, I thought I would try CBL to see if it could get me over the hump, not lose strength and then move on to the same CBL to gain some more mass. I am in day 1 of the UCL days to cleanse and then I will move to the CBL program, carb loading on my training days. Here are a few of my questions: (and than you to anyone who can offer some advice)- I follow a traditional 5/3/1 with either BBB or triumvirate, assume this is a good protocol for lifting to pair with CBL?-After the 10 days, my plan is to wake up 6am, coffee with coconut oil, salad with lean protein around 9, workout at 10 am, then??? do I go to a PWO shake, then lunch, then dinner with carbs and another shake? I don't have many options to work out later.-Carbs on training days is by the book? However, I like to lift 4 on, rest, 4 more, rest, etc. Is 4 CBL days straight too much?-Supplements...so I bought some straight Whey isolate. I have and already take creatine and liquid fish oil. So I am missing leucine and Prot. Hydrosolate. My local stores don't have straight leucine, only the 3 BCAA mixes. Costco has a BCAA low carb with caffeine mix. Anyone know if that is an ok swap for the leucine? Also, Hydrosolate- a must have or good for the last few percent to make the program optimal?That's all for now. Sorry for the long post and many thanks!!
Hi All, I bought the CBL book for $57. I have skimmed, read, and re-skimmed the book. My goal is to lose bf. I started training about April 1 after a long lay off. I was 230ish and about 24/5 bf. Today I am 204 and around 16/7 % bf. I would like to get to that 10% range. So, I thought I would try CBL to see if it could get me over the hump, not lose strength and then move on to the same CBL to gain some more mass. I am in day 1 of the UCL days to cleanse and then I will move to the CBL program, carb loading on my training days. Here are a few of my questions: (and than you to anyone who can offer some advice)- I follow a traditional 5/3/1 with either BBB or triumvirate, assume this is a good protocol for lifting to pair with CBL?-After the 10 days, my plan is to wake up 6am, coffee with coconut oil, salad with lean protein around 9, workout at 10 am, then??? do I go to a PWO shake, then lunch, then dinner with carbs and another shake? I don't have many options to work out later.-Carbs on training days is by the book? However, I like to lift 4 on, rest, 4 more, rest, etc. Is 4 CBL days straight too much?-Supplements...so I bought some straight Whey isolate. I have and already take creatine and liquid fish oil. So I am missing leucine and Prot. Hydrosolate. My local stores don't have straight leucine, only the 3 BCAA mixes. Costco has a BCAA low carb with caffeine mix. Anyone know if that is an ok swap for the leucine? Also, Hydrosolate- a must have or good for the last few percent to make the program optimal?That's all for now. Sorry for the long post and many thanks!!
1) Yes2) Recorded Webinar, http://t3fuel.com/webinar1/, discusses training scenarios.3) Kiefer mentions good carb macro ranges, http://www.benpakulski.com/muscle-expert-012/, no backload after training is essential, so every time you lift heavy.4) Truenutrition.com is a great place. or Order online for straight Leucine.
Thanks Big Tex. so if I may ask, is the purpose of the caffeine to give you something to tap into for energy in a workout?
Thanks Big Tex, yes, I see all of the benefits of caffeine and the extra bennies of coffee as the source. I guess I was trying to say is the caffeine the primary source of energy during the workout for a 9/10 am lifter since there won't be much else in the system except for some protein isolate. On another note, has anyone used FitAid as their PWO source of carbs??
Sorry, one more for you Big Tex. When you say lifting heavy should always be followed be a CBL, on a 5/3/1 do you mean only week 3, or all but week 4 the reload week? Thanks!!
Thanks Big Tex, yes, I see all of the benefits of caffeine and the extra bennies of coffee as the source. I guess I was trying to say is the caffeine the primary source of energy during the workout for a 9/10 am lifter since there won't be much else in the system except for some protein isolate. On another note, has anyone used FitAid as their PWO source of carbs??
Just put sugar in your shake if you want to keep using it, the blue agave nectar is basically that. Stick to dextrose, waxy maize, or sans carbs.
Sorry, one more for you Big Tex. When you say lifting heavy should always be followed be a CBL, on a 5/3/1 do you mean only week 3, or all but week 4 the reload week? Thanks!!
This depends, but during weeks 1-3 definitely backload after each session, during the deload I would still recommend it, but possibly alternate between higher and lower amounts. Just so that you can re-compensate during that week and recover.
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