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I'm on day 3 of my sort-of-reprep phase. I'm structuring my meals far more like I've seen other people doing on this site. I'm only having 2 big meals a day instead of 6-7 smaller meals. It looks like this:8am- wake up, black coffee11am- meal one, whole eggs cooked in coconut oil, diced onion, handful of spinach, 30g cheese, 4 strips bacon5pm- coffee with coconut oil8pm- meal two, one large 80/20 beef patty, 30g cheese, 1/4 avocado, 1-2 handfuls spinach, 1 chopped mushroom, 1 tbsp Newman's Own italian dressing, 3 strips bacon, 3 whole eggs cooked in grease (I only started doing just the 2 meals yesterday and meal 2 wasn't until between 9 and 10pm, so my fast went for about 13 hours last night).This is a huge departure from the way I would normally eat. I have energy but the thought of eating more fat just doesn't sound appetizing to me at all right now. I've had a bit of a headache since yesterday and I feel like I'm dehydrated, but I'm not. I'm taking a multivitamin and drinking 1-2 gallons of water daily. All together this stuff adds up to about 10-12g of carbs with about a 1:1 ratio of protein and fat per lb, though it's slightly in favor of fat. I'm sticking much closer to the guidelines this time around so I'm wondering if this is just my body trying to adjust.
What are your total macros...?Honestly that much that looks to me about what I eat in a meal.
I swapped in some sausage tonight instead of bacon and I need to do the math again but it comes out to about 160g protein, 160-180g fat (not sure because I don't know how much I get out of what I use to cook with), and around 12- 15g of carbs. I weigh about 172lbs. currently. I'm finding it difficult mentally to eat a meal with 1000+ calories when it's not a backload I suppose.
Then eat 3-4 meals and work to where you can handle 2 big meals.It's hard to go from the eating all the time to eating a couple of big meals.
Then eat 3-4 meals and work to where you can handle 2 big meals.It's hard to go from the eating all the time to eating a couple of big meals.
The only difficulty really is mental for me. I can eat the two big meals no problem, and it's far more convenient than having to prepare 6 or 7 meals each day. I'm sure it's a bit of a shock to my body so I'm not entirely surprised with how I feel. I'm doing this reprep mainly to drop the water weight and any fat I might have gained over the past two weeks since I've started backloading. I just want a fresh start at it, I don't know that I'll even need to go 10 days. I'm just planning on 7 days and then re-evaluating.
I just saw that you use to backload 6 days in a row. This is going to be a VERY tough prep phase for you, I would probably do the whole 10 days, and maybe more to fully get your body going.
I did the prep and felt like crap for 6 days. Headaches, nausea even some awesome cold sweats at one point. Day 7, i feel awesome, i look awesome, im ripping through my workouts. At day 10 i was hesitant to backload, because i was feeling so good.Stick with it, it will be wirth it.
I just saw that you use to backload 6 days in a row. This is going to be a VERY tough prep phase for you, I would probably do the whole 10 days, and maybe more to fully get your body going.
Yeah 6 days in a row was a lot. I learned a whole lot from it though. Would it be a bad idea for me to take more of a CNS approach for a week or two and then start backloading again? Either way, I'm on day 4 now and I'm much more focused this time around so I'll follow through with it. Today will actually be the first day sans dairy, so hopefully that will get me diced up a bit more.
I just saw that you use to backload 6 days in a row. This is going to be a VERY tough prep phase for you, I would probably do the whole 10 days, and maybe more to fully get your body going.
Yeah 6 days in a row was a lot. I learned a whole lot from it though. Would it be a bad idea for me to take more of a CNS approach for a week or two and then start backloading again? Either way, I'm on day 4 now and I'm much more focused this time around so I'll follow through with it. Today will actually be the first day sans dairy, so hopefully that will get me diced up a bit more.
My honest opinion is that people that try to run a modified CBL dont do as well. Without Kiefer actually giving us a little more information about it, we are all flying blind. If your lifting 6 days a week, you might want to consider switching up your routine, because your not going hard enough when you go to the gym. Sorry to be honest, but in no routine can you run something 6 days and feel good enough for the next workout. I went from a 5/6 day split to 4 day and cant even believe I use to do that.
I just saw that you use to backload 6 days in a row. This is going to be a VERY tough prep phase for you, I would probably do the whole 10 days, and maybe more to fully get your body going.
Yeah 6 days in a row was a lot. I learned a whole lot from it though. Would it be a bad idea for me to take more of a CNS approach for a week or two and then start backloading again? Either way, I'm on day 4 now and I'm much more focused this time around so I'll follow through with it. Today will actually be the first day sans dairy, so hopefully that will get me diced up a bit more.
My honest opinion is that people that try to run a modified CBL dont do as well. Without Kiefer actually giving us a little more information about it, we are all flying blind. If your lifting 6 days a week, you might want to consider switching up your routine, because your not going hard enough when you go to the gym. Sorry to be honest, but in no routine can you run something 6 days and feel good enough for the next workout. I went from a 5/6 day split to 4 day and cant even believe I use to do that.
I've only been doing 6 days for the past couple of months to get and stay conditioned and lean, so I've just been in that habit and carried it on since starting CBL. I'm planning to switch to a 4 day split as soon as I've finished this prep phase early next week. A 5-6 day split is a pain in the a$$ anyway, it's really difficult to structure it in a way that you don't end up overtraining. This week I haven't done s**t because I'm just trying to let my shoulder recover after tweaking it last week, and after weeks on end of 6 days training, I'm sure my body could use it. I'll get out for some HIIT sprints tomorrow though. Please do be honest, I wouldn't ask if I wanted to hear b.s.!
I just saw that you use to backload 6 days in a row. This is going to be a VERY tough prep phase for you, I would probably do the whole 10 days, and maybe more to fully get your body going.
Yeah 6 days in a row was a lot. I learned a whole lot from it though. Would it be a bad idea for me to take more of a CNS approach for a week or two and then start backloading again? Either way, I'm on day 4 now and I'm much more focused this time around so I'll follow through with it. Today will actually be the first day sans dairy, so hopefully that will get me diced up a bit more.
My honest opinion is that people that try to run a modified CBL dont do as well. Without Kiefer actually giving us a little more information about it, we are all flying blind. If your lifting 6 days a week, you might want to consider switching up your routine, because your not going hard enough when you go to the gym. Sorry to be honest, but in no routine can you run something 6 days and feel good enough for the next workout. I went from a 5/6 day split to 4 day and cant even believe I use to do that.
Thats debatable, it really depends on the person. Honestly, I could probably do Shockwave workouts every day and be fine for a pretty long period of time. However, doing CBL out of protocol really doesn't end well for most people, unless you have a ton of experience in fitness/bodybuilding/powerlifting and the diet. It's best to stick with standard protocol.I will say though that four days of training a week seems to be the sweet spot for most people on Strength Accumulation. I am not sure about Density Bulk because so few people do it, however I was able to handle a bit more volume when I was on it.
I'm on day 3 of my sort-of-reprep phase. I'm structuring my meals far more like I've seen other people doing on this site. I'm only having 2 big meals a day instead of 6-7 smaller meals. It looks like this:8am- wake up, black coffee11am- meal one, whole eggs cooked in coconut oil, diced onion, handful of spinach, 30g cheese, 4 strips bacon5pm- coffee with coconut oil8pm- meal two, one large 80/20 beef patty, 30g cheese, 1/4 avocado, 1-2 handfuls spinach, 1 chopped mushroom, 1 tbsp Newman's Own italian dressing, 3 strips bacon, 3 whole eggs cooked in grease (I only started doing just the 2 meals yesterday and meal 2 wasn't until between 9 and 10pm, so my fast went for about 13 hours last night).This is a huge departure from the way I would normally eat. I have energy but the thought of eating more fat just doesn't sound appetizing to me at all right now. I've had a bit of a headache since yesterday and I feel like I'm dehydrated, but I'm not. I'm taking a multivitamin and drinking 1-2 gallons of water daily. All together this stuff adds up to about 10-12g of carbs with about a 1:1 ratio of protein and fat per lb, though it's slightly in favor of fat. I'm sticking much closer to the guidelines this time around so I'm wondering if this is just my body trying to adjust.
The prep phase is tough. Whenever you first start a low carb diet, it's hard because you feel like something is missing in your meals and you never feel totally satisfied. This is because your body doesn't run on ketones well. Personally I find the best way to handle this from a mental standpoint is to keep yourself very busy. I have noticed that when I am sitting around doing nothing I want to eat. Find yourself some project to do or errands to run for the remainder of the prep phase. It is for this reason now that I always train and backload on the weekend because I am not working. I make sure all the days I go ULC are days that I work so I don't think about it.
I'm on day 3 of my sort-of-reprep phase. I'm structuring my meals far more like I've seen other people doing on this site. I'm only having 2 big meals a day instead of 6-7 smaller meals. It looks like this:8am- wake up, black coffee11am- meal one, whole eggs cooked in coconut oil, diced onion, handful of spinach, 30g cheese, 4 strips bacon5pm- coffee with coconut oil8pm- meal two, one large 80/20 beef patty, 30g cheese, 1/4 avocado, 1-2 handfuls spinach, 1 chopped mushroom, 1 tbsp Newman's Own italian dressing, 3 strips bacon, 3 whole eggs cooked in grease (I only started doing just the 2 meals yesterday and meal 2 wasn't until between 9 and 10pm, so my fast went for about 13 hours last night).This is a huge departure from the way I would normally eat. I have energy but the thought of eating more fat just doesn't sound appetizing to me at all right now. I've had a bit of a headache since yesterday and I feel like I'm dehydrated, but I'm not. I'm taking a multivitamin and drinking 1-2 gallons of water daily. All together this stuff adds up to about 10-12g of carbs with about a 1:1 ratio of protein and fat per lb, though it's slightly in favor of fat. I'm sticking much closer to the guidelines this time around so I'm wondering if this is just my body trying to adjust.
The prep phase is tough. Whenever you first start a low carb diet, it's hard because you feel like something is missing in your meals and you never feel totally satisfied. This is because your body doesn't run on ketones well. Personally I find the best way to handle this from a mental standpoint is to keep yourself very busy. I have noticed that when I am sitting around doing nothing I want to eat. Find yourself some project to do or errands to run for the remainder of the prep phase. It is for this reason now that I always train and backload on the weekend because I am not working. I make sure all the days I go ULC are days that I work so I don't think about it.
That make a lot of sense. I'm really trying not to think about what day I'll be done with it, especially after pshannon suggested that I think about going more than 10 days!
I'm on day 3 of my sort-of-reprep phase. I'm structuring my meals far more like I've seen other people doing on this site. I'm only having 2 big meals a day instead of 6-7 smaller meals. It looks like this:8am- wake up, black coffee11am- meal one, whole eggs cooked in coconut oil, diced onion, handful of spinach, 30g cheese, 4 strips bacon5pm- coffee with coconut oil8pm- meal two, one large 80/20 beef patty, 30g cheese, 1/4 avocado, 1-2 handfuls spinach, 1 chopped mushroom, 1 tbsp Newman's Own italian dressing, 3 strips bacon, 3 whole eggs cooked in grease (I only started doing just the 2 meals yesterday and meal 2 wasn't until between 9 and 10pm, so my fast went for about 13 hours last night).This is a huge departure from the way I would normally eat. I have energy but the thought of eating more fat just doesn't sound appetizing to me at all right now. I've had a bit of a headache since yesterday and I feel like I'm dehydrated, but I'm not. I'm taking a multivitamin and drinking 1-2 gallons of water daily. All together this stuff adds up to about 10-12g of carbs with about a 1:1 ratio of protein and fat per lb, though it's slightly in favor of fat. I'm sticking much closer to the guidelines this time around so I'm wondering if this is just my body trying to adjust.
The prep phase is tough. Whenever you first start a low carb diet, it's hard because you feel like something is missing in your meals and you never feel totally satisfied. This is because your body doesn't run on ketones well. Personally I find the best way to handle this from a mental standpoint is to keep yourself very busy. I have noticed that when I am sitting around doing nothing I want to eat. Find yourself some project to do or errands to run for the remainder of the prep phase. It is for this reason now that I always train and backload on the weekend because I am not working. I make sure all the days I go ULC are days that I work so I don't think about it.
That make a lot of sense. I'm really trying not to think about what day I'll be done with it, especially after pshannon suggested that I think about going more than 10 days!
That probably won't be necessary. Ten days is actually a pretty liberal prep phase. Really seven days is more realistic, Kiefer just tacked on a few more days to make sure nearly everyone is in good shape. The fact that you are in keto flu on day 3 means you are right on schedule. Ten days is all you need.
I'm on day 3 of my sort-of-reprep phase. I'm structuring my meals far more like I've seen other people doing on this site. I'm only having 2 big meals a day instead of 6-7 smaller meals. It looks like this:8am- wake up, black coffee11am- meal one, whole eggs cooked in coconut oil, diced onion, handful of spinach, 30g cheese, 4 strips bacon5pm- coffee with coconut oil8pm- meal two, one large 80/20 beef patty, 30g cheese, 1/4 avocado, 1-2 handfuls spinach, 1 chopped mushroom, 1 tbsp Newman's Own italian dressing, 3 strips bacon, 3 whole eggs cooked in grease (I only started doing just the 2 meals yesterday and meal 2 wasn't until between 9 and 10pm, so my fast went for about 13 hours last night).This is a huge departure from the way I would normally eat. I have energy but the thought of eating more fat just doesn't sound appetizing to me at all right now. I've had a bit of a headache since yesterday and I feel like I'm dehydrated, but I'm not. I'm taking a multivitamin and drinking 1-2 gallons of water daily. All together this stuff adds up to about 10-12g of carbs with about a 1:1 ratio of protein and fat per lb, though it's slightly in favor of fat. I'm sticking much closer to the guidelines this time around so I'm wondering if this is just my body trying to adjust.
The prep phase is tough. Whenever you first start a low carb diet, it's hard because you feel like something is missing in your meals and you never feel totally satisfied. This is because your body doesn't run on ketones well. Personally I find the best way to handle this from a mental standpoint is to keep yourself very busy. I have noticed that when I am sitting around doing nothing I want to eat. Find yourself some project to do or errands to run for the remainder of the prep phase. It is for this reason now that I always train and backload on the weekend because I am not working. I make sure all the days I go ULC are days that I work so I don't think about it.
That make a lot of sense. I'm really trying not to think about what day I'll be done with it, especially after pshannon suggested that I think about going more than 10 days!
That probably won't be necessary. Ten days is actually a pretty liberal prep phase. Really seven days is more realistic, Kiefer just tacked on a few more days to make sure nearly everyone is in good shape. The fact that you are in keto flu on day 3 means you are right on schedule. Ten days is all you need.
That's good news. When I originally did the prep phase a couple of weeks ago, I started it before buying the book and the first day of prep was the day after a Skipload. I've got a much better understanding of how to eat ULC now and I'm definitely feeling different this time around.
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