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Hello all, I have read the CBL book twice now but am still a little confused about middle day training.I have no choice but to conduct all of my workouts mid day (between 12:30-2pm) due to school and work.Despite me reading the book, there is still little information to alterations being made for mid-day training....or maybe it's a lack of attention on my part.When Kiefer says:"Nothing changes much other than inclusion of the pre- or intra-workout formulas, or both. Only do this ifbreakfast or some other meal came first—something other than coffee or the a.m. metabolic accelerator shake."1) If i'm eating beef, nuts, and egg whites in the morning, along with my black coffee's and MCT oil, - which I have no intention of stopping - does this mean I require the pre/intra shakes? I'm already aware of cutting out the PWO dextrose in my shake.2) Additionally, should I be eating a low-carb meal after my workout but before I start my CBL dinner?Just for your information I am on density-bulking, have very low BF, and truly want to gain some weight.My days look like this as per Kiefer's book: Workout Macros for 160lbs GOAL Pre Workout Protein - 122g Pre Workout Fat - 30gPre Workout Carb - 650 calsPost Workout Protein - 78 Backload Carbs - 500gThis forum is awesome and thank you so much for everyone's help.Alex
Hrmm but that's not what I interpreted from CBL….are you talking about CNS?
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The charts for macros in CBL are confusing. Match fat to protein by gram until the backload, excluding PWO shake if taken before backload.If you are eating before training I would simply continue with this, have a PWO shake of WPI and leucine, and then hold off on eating till you start your backload.
Hello all, I have read the CBL book twice now but am still a little confused about middle day training.I have no choice but to conduct all of my workouts mid day (between 12:30-2pm) due to school and work.Despite me reading the book, there is still little information to alterations being made for mid-day training....or maybe it's a lack of attention on my part.When Kiefer says:"Nothing changes much other than inclusion of the pre- or intra-workout formulas, or both. Only do this ifbreakfast or some other meal came first—something other than coffee or the a.m. metabolic accelerator shake."1) If i'm eating beef, nuts, and egg whites in the morning, along with my black coffee's and MCT oil, - which I have no intention of stopping - does this mean I require the pre/intra shakes? I'm already aware of cutting out the PWO dextrose in my shake.2) Additionally, should I be eating a low-carb meal after my workout but before I start my CBL dinner?Just for your information I am on density-bulking, have very low BF, and truly want to gain some weight.My days look like this as per Kiefer's book: Workout Macros for 160lbs GOAL Pre Workout Protein - 122g Pre Workout Fat - 30gPre Workout Carb - 650 calsPost Workout Protein - 78 Backload Carbs - 500gThis forum is awesome and thank you so much for everyone's help.Alex
Oh my, you seriously need help. You should not be having carbs pre-workout (is that a typo?) even if you are on density bulk and yes the 1:1 ratio is recomended when you are doing CBL. Hold off the carbs until late in the day as possible while giving you enough time to backload. I would say start backloading around 4 hours before bed. If you are hungry before then, eat an ULC meal.
Thanks for the input guys – it's really easy for me to cut out the carbs per-workout as I've been pretty much doing that for the past couple years but there was a chart in appendix D that says “low-carb calories” which is where I pulled that calorie value from. Other than that weird carb value – and with the addition of more fat to meet my pre-workout protein intake – how does it look for a 145lb ecotomorph lol ?I think the take away for mid day training is no PWO carbs in shake and save carbs for targeted backload window....anything I missed? How does the protein and carb amounts look for density bulking?Again, thanks a ton guys.
The macro amounts look fine, but I would have smaller backloads on off days. On workout days, I wouldn't even count carbs in the backload, I would just eat as much as I can.
The macro amounts look fine, but I would have smaller backloads on off days. On workout days, I wouldn't even count carbs in the backload, I would just eat as much as I can.
Thanks for the help. Do you personally find it hard to match your protein and fat prior to your workout?
The macro amounts look fine, but I would have smaller backloads on off days. On workout days, I wouldn't even count carbs in the backload, I would just eat as much as I can.
Thanks for the help. Do you personally find it hard to match your protein and fat prior to your workout?
No I don't find it difficult at all, I would suggest bacon and eggs or ground beef (80/20 or 85/15). These are pretty close to the 1:1 ratio and work very nicely.
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