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Hello All,My name is Robert Xavier, and I'm a 6', 200lb, recently Nat'l Qual'd NPC Men's Physique Competitor. I stumbled across CBL via following BPAK and have been backloading for about 3 weeks now. I just stepped off stage 4 weeks ago and I'm just getting out of the "danger zone" of the rebound phase of the reverse diet from extremes of Compteition Prep. So far CBL has been a saving grace for me in maintaining reasonable body fat as I reintrgrate food again. I'm up from 1700 cal to 3000 Cal/day with cardio 3-4 days a week instead of twice a day daily for 45 minutes (SUUUUUCKED). I'm loving the program so far, but am still trying to figure out how to properly work this all into my lifestyle and timing (a bit of a perfectionist), and am always looking for low fat backload options if you have any recommendations (currently pounding rice krispy treats, skinny cows, and whatever goodies I can get my hands on). I'm also looking for any recommendations from the folks who keep their body fat relatively low year round (trying to stay sub 10% in the off season) on what macro ratios or tendencies they try to prescribe to. Naturally I understand we are all different, but given this whole program flipping everything I've done for years on it's head (and working incredibly), I'd love to get any advice I can humbly glean from the veterans, or even fellow Newbs looking to better their lives as well.Thanks for your time, and setting up this awesome website!
Welcome and glad to have you. If you want begin a log where we can all help out if need be. Also congrats on qualifying in your competition! I bet it wasn't easy.
Thanks!I typically workout 6 days a week, trying to shift all my lifts to night time, though I'm sometimes forced to lift in the early hours. I am in the process of bring my cardio down, but alternate Steady State and HIIT (15 min of Wingates) 5-6 days a week for the metabolic benefits. I know I need to be eating more, but am in that post comp reverse diet phase.As it stands I adhere to the SA schedule.AM LIFT DAY:5:45 AM Coffee:6:30 AM Lift9:00 AM Carbless PWO 25 g protein blend shake with 10:1:1 BCAAs, caffiene, humapro tabs, and biogro10:00 AM Accellerator (I use 10 g beef iso (hoping thats OK as a whey sub), 5 mg 95% mct oil, with 8 oz of coffee)12:00 AM Accellerator2:00 PM 6 oz chicken breast, 2 cups broccoli4:00 PM 1 cup low fat cottage cheese, 2 tbs almonds butter5:15 PM iginition with 10 g creatine mono, 2:1:1 BCAAs, HMB, HMB-A5:45 PM Lift6:15 PM Peri workout shake and 2:1:1 BCAAs8:00 PM PWO with 50g protein blend, 50g carb powder with 10:1:1 BCAAS, MYO-X, Biogro, 15g Creatine Mono9:00 PM Splurge with 200 mg caffiene, and 10 g Creatine Mono10:30 PM 1 cup cottage cheese 1 TBS Almond butterMacros are protein within 300, Carbs around 400, fat sub 80g PM LIFT DAY:7:00 AM Accellerator9:00 AM Accellerator 11:00 AM Accellerator1:00 PM 6 oz chicken breast, 2 cups broccoli4:00 PM 1 cup low fat cottage cheese, 1 tbs almonds butter5:15 PM iginition with 10 g creatine mono, 2:1:1 BCAAs, HMB, HMB-A5:45 PM Lift6:15 PM Peri workout shake and 2:1:1 BCAAs8:00 PM PWO with 50g protein blend, 50g carb powder with 10:1:1 BCAAS, MYO-X, Biogro, 15g Creatine Mono9:00 PM Splurge with 200 mg caffiene, and 10 g Creatine Mono10:30 PM 1 cup cottage cheese 1 TBS Almond butterMacros are protein within 250, Carbs around 400, fat sub 80g This has been my staple lately, but I've been exerimenting and tweeking things back and fourth to see how my body responds as I go.I have no idea what to do for my Rest days, so I've just been modeling it after my PM lift day, but without the ignition or PWO.Edit: Daily supse include CLA's, 4000g of DHA/EPA, Multivitamin/multimineral, greens before bed and Creatine mono 5 g at a time every few hours pre lift.
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