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Spidey, not sure about my BF%. What is the best method to get that? The electronic things seems all over the place… Anyways I stay pretty lean id imagine in the single didgets. I might not be quite as lean now cause I just got back from a vacation ha… I added the Waxy in last night just as a PWO shake and going to add the intra carbs tonight. The shoot is next Saturday. Im going to see how I look this saturday and if Im behind im just going to go ULC next week and do a moderate clean carb up friday night which would be a reorientation for me. Then Id start the “Mountin Dog Backloading” more that next week Im not getting paid for this shoot or anything so its not big deal. Also I hate going ULC for more than a day cause I do a good bit of HIIT cardio and I train with high volume. Usually what I do for an event is go low carb (.5x bw) for 3 days, ULC for 3 days (.25x bw) then a moderate carb up(.5-1xbw) the night before a shoot. Ill also take an herbal diretic(xpel) if needed and cut water the day of the shoot.
For those of us who are thinking of implementing what Kiefer hinted at in this thread and in Biojacked #15, are you guys thinking of 50g carbs intra workout, 100g post workout and then another 50-100g with your first meal after working out? Thats what I was thinking and also having hydrolysates with each of those carb feeds with leucine. Another question I had was after you are done with the carbs for the night (which if we are implementing this protocol will be earlier than a normal backload) would you just eat only protein the rest of the night? Or protein with fat? I was thinking the fat consumption may not be a good idea to have in this situation. Thoughts?
I'm thinking of doing this. Obviously I't may not be perfect, but this is how I'm going for it right now. I'm leaning out with about 300g of carbs right now on backloads, so I'm not going to lower it until I stall. I'm setting it up like this:Wake-up: Maybe some water, green tea, fast for a few hours, probably take a tbsp of VCO 1pm: 2 tbsp VCO + 8oz Ground Beef 4pm: Train 4:30: (Mid training) Sip on 2 scoops (~50g protein) whey and 2 scoops (~75g carbs) Gatorade 5:30: 8 oz lean meat, 1.5 cups rice/potatoes 8:30: Pop-tarts, pancakes, toast and jelly, anything to hit the last bit for 300g for the day11:30: 2 scoops wheyFigured that would be fine, and adjust from there. Trying to keep dairy products other then whey out of the diet, just because dairy kind of seems to be a bit unpredictable with me with how 'watery' or 'bloofy' the next day.Sorry, poor college student, don't know if leucine or hydros will be possible
Spidey, not sure about my BF%. What is the best method to get that? The electronic things seems all over the place... Anyways I stay pretty lean id imagine in the single didgets. I might not be quite as lean now cause I just got back from a vacation ha... I added the Waxy in last night just as a PWO shake and going to add the intra carbs tonight. The shoot is next Saturday. Im going to see how I look this saturday and if Im behind im just going to go ULC next week and do a moderate clean carb up friday night which would be a reorientation for me. Then Id start the "Mountin Dog Backloading" more that next week Im not getting paid for this shoot or anything so its not big deal. Also I hate going ULC for more than a day cause I do a good bit of HIIT cardio and I train with high volume. Usually what I do for an event is go low carb (.5x bw) for 3 days, ULC for 3 days (.25x bw) then a moderate carb up(.5-1xbw) the night before a shoot. Ill also take an herbal diretic(xpel) if needed and cut water the day of the shoot.
Idk man, I've heard using the dunk tank method is the most accurate. I don't really care about the number, just as long as I look good. Thanks for all the details. I know I always look best after a backload, never knew how to implement to really 'peak' though. Curious to see if you notice a difference.
Including the intra-workout shake has helped with my energy levels a good deal. Getting my strength work in early in the workout, then midway through sipping on the carb+protein shake really made the higher reps stuff result in a much better pump.
For those of you who are trying to implement Kiefers suggestion and get under 10% what do your off days look like? ULC? That's what I was thinking but I river hearing John Meadows say during his entire 15 week prep he only had about 4 ULC days so obviously he was having carbs on some of his off days.
I only take an off day if my nutrition cant be 100% due to social event etc… So If I have carbs on that day its at night, if not I stay ULC.
You can hit the extremely low levels of body fat with CBL, but it needs to become highly refined. Listen to the latest podcast with John Meadows who pretty much stumbled on the path and has been getting great results with it.BioJacked with John MeadowsThe general formula: ULC until training (I wouldn't even worry about vegetables, but would supplement heavily with coconut oil and make beef your main source of protein); With training, consume 200-250 grams of pure carbs with hydrolysates mixed in during and post training. If you choose during, wait 15 to 30 minutes into the training to do so.Obviously, there's more to it than this, but this is 90% of the way there.
Hey kiefer,I'm starting to cut down for my first BB comp, I,ve had excellent results on CBL... A the end of my 'bulk' I was 98.8kg at 10.6% (dexa scan). So I want to keep using this structure of a diet to get me down to 4-5%Based on the above, i'll fast all AM, with only coffee and Cocnout oil, then have one meal of beef, train then consume the hyrdolysates and about 200g carbs. But after training, do I have another protein only meal, or protein/fat meal? And non training days - stay ULC all day?
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