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So just read the CBL book: awesome stuff! Just what I've been looking for.As a bit of background; I've spent the last year adding some solid lean mass, which involved some strict bulking followed by cutting. A lot of this I achieved with loading up on the carbs and then running carb cycles. And it worked, but it was really tough, particularly considering the cycles involved 3-4 days of tough no-carb/low calories - really quite difficult to fit in with a modern lifestyle.Back in September I got up to 85kg and at the same time down to 8% BF (on pinch, 9% on Dexa) - my heaviest and leanest ever. However, maintaining - as many of you will know - is just as hard and after a couple of weeks off on vacation, I've slipped down to 81kg and up to about 11% BF.I see CBL as the potential answer to my prayers: a way to carb cycle all during a single day by simply riding the body's natural rhythms!However, having read the book; I have a few questions around the finer details of implementation, so will make a few separate posts. My first is in regards to working out the macronutrient levels - particularly for protein in the post-workout portion of the day. In the book, Kiefer offers some example plans and also calculators. Looking at the example plan for a 175lb male, density bulking and working out at 6pm, he suggests the hypertrophic potentiator shake and then a meal consisting of 60g of protein. For density bulking, the shake would consist of at least 80g so that's already 140g protein, and that's not even including potentiator shakes that are recommended with each post-workout meal. However, for someone looking at a target weight of say, 200lbs - probably a decent goal for 175lb male - the macro calculator table says Prot Hi Deficit is recommended as 97.5g: that's way below the 140g in example meal plan.Am I reading this wrong or have things a little confused? Love to here how some others have implemented this part.Cheers
Yeah, it seems you're misreading the program a bit, and also, you're on the far extremes of the potentiator formula. Page 233 give you your macro break down for your PRE workout ULC portion of the day, and then you're recommended post workout protein recommendations. weight-175 prot lo-74.7 prot hi-133.4 Fat-32.4 ULC cal-710 PWO protein lo-47.8 PWO Protein hi-85.3I recommend rereading page 230 on how to utilize this schedule for incremental increase/decrease in BW abd BF% between the DB schedule and the SA schedule.Alot of this is about experimenting with how your body responds to the protocols too, and tweeking it accordingly. Theres not going to be an end all be all answer for each person, this is kind of just a stab-in-the-dark baseline for figuring out what works for you based off assumed BMR's and sensitivities.As for carbs (which isn't listed), just to save you from some pitfalls that seem to be common misunderstandings, start with taking in 2xLBM as carbs in your backloads. (I botched this, and so do a fair ammount of others).
thanks, that makes sense: and yes, i do have a habit of following things to the letter… then I get real and start to tweak to my own needs… once i get over myself 😮Just wanted to confirm something you mentioned about CBL target: my current LBM is around 71kg or 156lb. you mentioned taking 2x that for carbs. what does that equate to exactly? 2x 156 in grams of carbs? i.e. 312g of carbs in daily backload?just want to confirm.Cheers
Yes he's saying to eat 312g carbs or LBMx2.
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