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Hello ALL,
Has anyone on here used CBL specifically SA for bodybuilding contest prep? And if so would u mind sharing the “Details?”
Currently I’m using a bit of a hybrid of SA and carb cycling…I count and track my calories daily. I train around 6-6:30pm 4-5 days a week and do HIIT cardio fasted (am) on off days. I’m currently 181lbs and started my cut at 12wks out at 197lbs. My daily totals breaks down like this:
Off Day: 1800 Cals ULC
Light Training (ex. Arms): 2100 Cals (carbs pre/intra/backload only)
Medium training (ex. Chest or Back): 2400 Cals (carbs pre/intra/backload only)
Heavy Training (ex. Legs): 2700 cals (carbs pre/intra/backload only)I am just wondering if anyone else has successfully used CBL SA for contest prep should my backload days have higher calories? Or since I’m trying for single digit bodyfat is my calorie counting even for backloads spot on? My plan in two weeks would be to bump each days calories down by 200Cals just fyi… I’m just curious if I would get a greater fat burning effect by making my training and off day calories have a large caloric gap? Also, would CN be better suited for this with possibly a mid-week reefed? I redid the prep phase and lost 10lbs and didn’t gain but 2lbs back just fyi.
Thanks!!
-Z
And Oh yes forgot to mention…every day regardless of off or training about 30min after waking I have 1/2Tbs CO oil and 10g WPI in a cup of black coffee (ACC Shake)…then I have another cup of coffee around 1hr later….. then another ACC Shake at the 2 hr. mark (from the first one).. then another cup of Black Joe 1hr or so later….. then I eat my first solid meal around 2hrs after my 2nd ACC Shake.
If I do HIIT I just have my first ACC Shake around 30 minutes after the cardio (if I ingested it any sooner, there is a HIGH possibility I would throw it ALL up)… and the rest of the day is per the usual.
So, in essence I’m holding off solid food until the 12hr mark or more…
I was using it in combination with CNS. I was supposed to go on stage at the end of april. I did nothing especially different from CBL book, and as it was approaching I was starting to swich to CNS, from few carb nites in a week to just one. In what details are you interested in?
Just for reference here are my macros for the week:
Leg day – 2700 cals
Chest & Shoulders – 2400cals
Arms or Pump day – 2100cals
Off day 1800 cals
On off days I’m hitting like 290g protein and 70g fat…which %wise is bout 55% P/ 40% F/ 5% Cho. On training days I have pre (train around 6-630pm), intra & pwo carbs (until bed) I have the most pwo carbs within 2-3 hrs after workout. My macro split then is around 45%P/35%C/20%F.Could u share Just a loose progression of how your weeks went leading up to comp. From 6-wks out to show day. How did u cut calories? For instance my plan is to axe 200 cals a week every week until a week before the show then asses what I need to do for peak week. I’m thinking maybe my fats are too low but then again I like to keep protein 1.5x BW or higher bc I lose muscle easy!
Thanks!
I didn’t do carb cycling at all. When I did CBL, or more then one CN in a week (of course on heavier days), I ate a lot of carbs (apx. +/-500g). I didn’t also count macros. On carbing up days I just counted carbs, because I was eating them in a second half of a day offcourse. Preworkout I was having one or two meals with just fats and protein (depends when I trained-4pm or 6pm) nevertheless if I was planing carbs or not PWO. I was also using Myfitnesspal app, and it was showing that I ate around 170-190g of fat and around 150-170g of protein on no carb days (2600 cal per day). Apx. two weeks before the show I’ve cut my calories to 2000-2100. Like I’ve said, at that point I was having already just one CN per week. On non carb days I’ve stayed under 30g of carbs, usually around 20g. Didn’t also measure my weightloss, I just know that I had started at 103kg (around 9% bf, sixpack, veins on arms and shoulders) and finished at 93kg. It was on wednesday, 3 days before the show, depleted all the way and I think I was 4% bf.
So u basically went 1:1 ratio on protein and fat gram for gram based on the above…
On your 1x weekly backload did u keep fat & protein the same as any ULC? Also, did u opt for a lower fat higher carb backload or just not even worry about it and slam burger/fries etc?Thanks!!
yes, something like that. on my backload days i’ve ate the same as on non-backload days preworkout, so basically, 1:1. when i’ve backloaded i’ve usually tried to eat as smallest amount of fat as i could. There were always some traces in some cookies and sweets, but there were also days when i’ve backloaded with all of the junk food as i could eat.
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