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I have recently been doing tons of research on CBL and have learned tons but i want to make sure/ get advise for my own personal plan. So please if you can help me out.Currently been doing Carb/fat cycling and I weighed in at... Total: 182body fat: 12.4%BMI: 25.4Basic Metabolic rate: 2160 kcalsMy goals so far are to get to about 7-8% body fat. would love to increase muscle gains as well sense CBL seems to do that. So my plan was going to wakeup, have my coffee with creamer (recommended) and then go do a HITT cardio workout in the AM but if that is stupid and i should do it in evening as well, let me know??. Then continue with LOW CARB high protein and fat meals until about 4-5pm when i would go train and then post workout have my shake and High GI carbs with some protein... But i really am confusing if i should do the prep phase or just jump into CBL?? Also i train pretty hard when it comes to weights, heavy lifting, smaller rest periods etc. So what would you guys recommend for macros for me??Thanks for the help guys.
I have recently been doing tons of research on CBL and have learned tons but i want to make sure/ get advise for my own personal plan. So please if you can help me out.Currently been doing Carb/fat cycling and I weighed in at... Total: 182body fat: 12.4%BMI: 25.4Basic Metabolic rate: 2160 kcalsMy goals so far are to get to about 7-8% body fat. would love to increase muscle gains as well sense CBL seems to do that. So my plan was going to wakeup, have my coffee with creamer (recommended) and then go do a HITT cardio workout in the AM but if that is stupid and i should do it in evening as well, let me know??. Then continue with LOW CARB high protein and fat meals until about 4-5pm when i would go train and then post workout have my shake and High GI carbs with some protein... But i really am confusing if i should do the prep phase or just jump into CBL?? Also i train pretty hard when it comes to weights, heavy lifting, smaller rest periods etc. So what would you guys recommend for macros for me??Thanks for the help guys.
Read the book. Seriously. You've done research great, without reading it you're going in blind as well. There are charts and suggestions given about three Prep Phase, carbs, etc.
yes i have purchased the book! I am going to do the prep phase for 10 days, i finally just figured out the carb/ protein fat charts. But what do u think about the AM HIIT cardio and lifting later in the day? Stupid? or good for fat loss?
yes i have purchased the book! I am going to do the prep phase for 10 days, i finally just figured out the carb/ protein fat charts. But what do u think about the AM HIIT cardio and lifting later in the day? Stupid? or good for fat loss?
My mistake Cody, post just mentions research which doesn't tell us if you had and read the book. So you'll know low GI carbs are npt accepted unless for special circumstances. Could be okay to do, but I don't suggest it. Manage your diet and resistance training, so that fat loss will be good. Too much at one time will give you higher cortisol levels all the time.
Awesome, sorry i wasn't very clear if i had book or not. But thank you for advise. As reading a lot of book today i came across one more confusion.. He says have the post workout shake, with some type of carbs like bananas an hour after workout?? Then do i start eating high GI foods with that shake and banana like carb? or should i have the shake/banana and then wait again another hour to eat the other high GI carbs?? then before bed, stay away from the high GI carbs?
Awesome, sorry i wasn't very clear if i had book or not. But thank you for advise. As reading a lot of book today i came across one more confusion.. He says have the post workout shake, with some type of carbs like bananas an hour after workout?? Then do i start eating high GI foods with that shake and banana like carb? or should i have the shake/banana and then wait again another hour to eat the other high GI carbs?? then before bed, stay away from the high GI carbs?
No, recent podcast/webinar mentions a different and better change. Train, wait an hour after training to have a PWO Shake. The shake should consist of Carb Shock or just have the whey with 5g of leucine. You could even add 15g of dextrose then eat your dinner with carbs. Work with Carb amounts that range up to 2g/LBM.
oh cool, thanks fellas! even if the chart says otherwise after the 10 day prep phase, just do 2 carbs per pound lean body mass??
oh cool, thanks fellas! even if the chart says otherwise after the 10 day prep phase, just do 2 carbs per pound lean body mass??
Up to, not every time. Its a number to work with.
okay so in other terms, keep my carb intake equal to or below 2 g per LBM?? is that what u mean?also can u have fats post workout with your carbs? just keep it as low as possible??
okay so in other terms, keep my carb intake equal to or below 2 g per LBM?? is that what u mean?also can u have fats post workout with your carbs? just keep it as low as possible??
Yes, and yes. Just watch the overall fat intake in the day.
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