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Hello everyone,First of all, I'm excited to be part of this forum, and looking forward to getting to know all of you!I've recently decided to give CBL a shot. It's been a little over a week and a half, so I know it's still hard to assess but I have some concerns. At this point, as much as I would like to lose my body fat, I'm a very small guy and would like to add a good amount of lean mass. I'm a 22 year old male, lift weights on a regular basis (usually 4-5 days a week), 5'5 and currently floating around 143~147 lbs on an average (my weight fluctuates a lot). Based on the scale and the caliper method, I would estimate my BF % to be around 16%, but I honestly have no idea. I look relatively lean until my top two abs, and then from there and around the waist and lower back, I have a fair amount of fat (I used to be a REALLY fat kid, and although I've lost weight since then the love-handles have remained, no matter how much I've tried to lean down). I've been kind of "lifting" since high school until now (not on a consistent basis), but I only started really looking into a structured plan a few months ago (like September of 2014). Since then, my lifts have definitely improved, although lately it hasn't been too drastic.Anyways, like I said before, I would like to add lean mass. At the same time, it would be wonderful to get rid of this spare tire I've lived with for several years. I've been experimenting with CBL, and still am not entirely sure whether I want to do SA or DB...Which brings me to the question whether I should stick to CBL (if I ever make up my mind on which protocol), or focus first on fat-loss only, and then add mass. I have not purchased CNS, since I keep hearing and reading about the new editions of CNS and CBL, so I don't know if I should wait... I get how the CNS protocol goes, considering I read a lot on forums (like these and a few others) and listen to a lot of Kiefer's podcasts (which I'm actually currently doing). They have been super helpful, all at the same time kind of causing a bit of confusion on a lot of things.I'm sorry for the lengthy post, but I hope that I can get some of your inputs, as I see there are a lot of you who are very experienced with CNS/CBL. Thank you for your time!
Training Log: https://docs.google.com/spreadsheets/d/1vuwHRdBaPVILxxLhXly_N1Ys66Hcwk4j-bM7nvKSLrI/edit?usp=sharing
Welcome!If you're going to do CBL, I would do SA and not DB since you still have BF to lose. If you decide to do Carb Nite I would not wait for an updated book to come out because you'd be waiting for a year or two on that one. Carb backloading you could wait on it I suppose, as that one should be out fairly soon (next few months??) but personally.... I'd purchase that one right now as well. Not to mention it has a 60-day Money-Back Guarantee... and in 14 minutes the price GOES UP. Probably by $20+.... lol.
Thank you, and thank you for the response!I have the CBL book already, but not the CNS. Also, I didn't know that the new CNS is still going to take that long! Thanks for the information 🙂Anyways, I'm wondering if 4-5 days of heavy lifting on a CNS would hinder my performance... anyone actually improve on their lifts while doing CNS? I know it's not designed for improving performance, but I'd rather slash off the fat as quickly as possible, as I'm assuming SA would take a little longer for the fat loss aspect?I think I'm going to purchase CNS regardless, because, although Kiefer has changed his views on a lot of things since then, I think I'd still benefit from having all the info. But still am not sure whether to do SA or CNS :-
Training Log: https://docs.google.com/spreadsheets/d/1vuwHRdBaPVILxxLhXly_N1Ys66Hcwk4j-bM7nvKSLrI/edit?usp=sharing
Honestly, best bet is to go SA til you're sub 10% bf, then when you're ready start doing DB, til you hit 12%, then back to SA til you're sub 10% again, and repeat accordingly. The more you let your body fat build up, the harder it is to build muscle, or at least per my most recent reads. Sent from my iPhone using Tapatalk
Anyways, I'm wondering if 4-5 days of heavy lifting on a CNS would hinder my performance…
For a guy yes most definitely. CBL SA would be my suggestion.
What's the difference between SA and DB?
As simply put I suppose...CBL SA (Carb Backloading Strength Accumulation) - Get gym gains, lose body fat, get ripped.CBL DB (Carb Backloading Density Bulking) - Be a monster in the gym, gain massive amounts of muscle with minimal body fat.
Honestly, best bet is to go SA til you're sub 10% bf, then when you're ready start doing DB, til you hit 12%, then back to SA til you're sub 10% again, and repeat accordingly. The more you let your body fat build up, the harder it is to build muscle, or at least per my most recent reads. Sent from my iPhone using Tapatalk
Anyways, I'm wondering if 4-5 days of heavy lifting on a CNS would hinder my performance...
For a guy yes most definitely. CBL SA would be my suggestion.
Thank you both for your inputs! I figured that would be better for "improvement" purposes, and I'm glad to have more confirmations. From the past almost-2 weeks I've been doing CBL, I've still yet to tweak my food intakes, as results have been all over the place (at least on a day to day basis). But for now, I'm gonna keep experimenting with SA.One thing I've noticed is that, despite my lower caloric intake on off days (ULC), I tend to retain more weight than when I backload. Have anyone else experienced this? I'm wondering if sodium intake has anything to do with it...
Training Log: https://docs.google.com/spreadsheets/d/1vuwHRdBaPVILxxLhXly_N1Ys66Hcwk4j-bM7nvKSLrI/edit?usp=sharing
One thing I've noticed is that, despite my lower caloric intake on off days (ULC), I tend to retain more weight than when I backload. Have anyone else experienced this? I'm wondering if sodium intake has anything to do with it...
I think you're retaining water simply because you lifted. Say you lift Monday, Thursday, Sat and Sun.You weigh on Monday and you're at 200lbs, then you go lift and tear down some of your muscle. Tuesday you're at 201lbs and its an off day.Wednesday you're at 203lbs even though you've been eating a smaller caloric load.Your body is working on repairing and creating muscle fibers, and retaining more water. Its not bad, its just what happens. I'm always heavier on my off days than I am on my training days even with eating less. Let your body do what it does. My terminology may not be correct, but whatever. Don't look at your weight day to day, look at it more week to week and over a longer period of a few months to see a downward trend if you're looking for weight loss. If you're not looking for weight loss and just want to recomp your body, then let it do what its going to do and stop trying to micro manage it./2¢
One thing I've noticed is that, despite my lower caloric intake on off days (ULC), I tend to retain more weight than when I backload. Have anyone else experienced this? I'm wondering if sodium intake has anything to do with it...
Your body is working on repairing and creating muscle fibers, and retaining more water. Its not bad, its just what happens. I'm always heavier on my off days than I am on my training days even with eating less.
That makes sense, thank you for your input! I guess I do remember reading somewhere that training makes your body retain water. Even the directions on my caliper says not to measure after training due to water.
One thing I've noticed is that, despite my lower caloric intake on off days (ULC), I tend to retain more weight than when I backload. Have anyone else experienced this? I'm wondering if sodium intake has anything to do with it...
My terminology may not be correct, but whatever. Don't look at your weight day to day, look at it more week to week and over a longer period of a few months to see a downward trend if you're looking for weight loss. If you're not looking for weight loss and just want to recomp your body, then let it do what its going to do and stop trying to micro manage it.
I'm not super concerned about the daily fluctuations, but I figured I'll just keep a daily check just to make sure I don't go overboard/compare and contrast how things change with what I do that particular day. Regarding the fat-loss and recomp, it would be ideal if I could just stay at my weight right now, but lose fat/gain lean mass but... I guess we'll see where this takes me for now!
Training Log: https://docs.google.com/spreadsheets/d/1vuwHRdBaPVILxxLhXly_N1Ys66Hcwk4j-bM7nvKSLrI/edit?usp=sharing
What's the difference between SA and DB?
Sent from my iPhone using TapatalkHahahaha!!! Gotta steal that pic
In the bodybuilding world water retention is sometimes referred to as the “whoose effect”: http://www.bodyrecomposition.com/fat-loss/of-whooshes-and-squishy-fat.html/Drink more water.
In the bodybuilding world water retention is sometimes referred to as the "whoose effect": http://www.bodyrecomposition.com/fat-loss/of-whooshes-and-squishy-fat.html/Drink more water.
Yeah I've read that article before, and also the one where Martin Berkhan talked about the whole whoosh effect.As far as water intake, I usually get at least 1.5 gallon to 2 gallons a day... I wouldn't really think that's an issue (better than not drinking enough I'd assume) since extra water is just going to get urinated. But anyways, thank you for the response! I'll keep tweaking things here and there and try to really nail down the "sweet spot."
Training Log: https://docs.google.com/spreadsheets/d/1vuwHRdBaPVILxxLhXly_N1Ys66Hcwk4j-bM7nvKSLrI/edit?usp=sharing
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