I'm about 183 around 15%bf at 5'3 I haven't really crunched the numbers but this is what my diet generally looks likeOff dayCoffee w/2T butter and 1T mct oilLunch is usually 24oz beef (80/20) and 8oz. Bacon generally eaten around 1Dinner is generally a 12oz steak or something like that Before bed I might have 2 eggs and a few slices of bacon if I'm hungry Training days Coffee w/2T butter and 1T mctLunch is 16oz. Beef and 8oz. BaconPre training I have coffeeIntra training I have 1 scoop of whey 5g creatine and 5g leucine (all out of hydrolysate at the moment)Post training is 60g whey, 5g creatine, 5g leucine I start back loading about 30 minutes later Back loads are generally 2-3 bowls of cereal, maybe some cookies or something. Again all of these are estimated but my diet is pretty consistent. If I find I'm getting too fat I'll cut one of my back load nights completely. If I need more I will eat more. Doing it like this I've been able to add quite a bit of lean mass over the past 18 months.

Why don't you consume in carbs with your post training shake? I thought that was very important according to the book. Doesn't the books specifically say consume brown spotted bananas or dextrose with this PWO shake, prior to the big load?

I think I remember seeing Kiefer talk about how it is preference. For some people the post workout shake carbs interfere with their appetite. So he has them just consume protein in the post workout shake.

I sometimes add carb powder (or a banana) to my post workout shake but I do find that my digestion is better if I wait a little while before beginning to slam the carbs. I tend to get less bloated this way. (not really sure why, just what I've noticed)

Ever tried waxy maize? My friend notices the same thing when taking dextrose/maltodextrin and has absolutely no problem with WM.shokat, carbs in your post training shake will surely enhance your insulin spike but are by no means an absolute necessity as whey and leucine on their own will achieve this goal. Glycogen repletion is really taken care of by the CBL.