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Fellas. My experience with CBL over the last year has been great with regards to fatloss. What I havent tried yet is going for serious mass gains. I can already tell from how my body is responding that Id be able to add muscle mass far easier without having to gain as much fat. What Im unexperienced with is the progression from fatloss/maintenance to gaining. So my questions for anyone more experienced in this are…1. What to add first? Carbs/Protein/Fat? Assuming that I am backloading on training days only a'la Strength Accumulation does it make more sense to add Carbs to off days (Density Bulking) before adding additional Protein:Fat? 2. Where's the cutoff on Carbs? Assuming maintenance of body comp how much extra Carbs can the body tollerate before a spillover into bodyfat? After increasing carbs and plateauing in muscle gain wouldn't it make more sense to add food from Protein:Fats to increase the amount eaten. Theory being a modest gain in muscle isnt going to make use of an extreme increase in Carb intake. 3. Nutrient Timing? Gaining muscle is as much about the net effect from limiting protein breakdown as much as it is physically synthesizing protein. So with that in mind at what point does it become beneficial to increase the daily feeding window? Kiefer's said in various podcasts that DBers may break their fast as soon as they get up just as long as they keep it ULC. At what point in the progression would this sit?A supposed Progression from Maintenance to all out gainingSA at maintenance SA to DBplateauDB increasing carbs PWOplateauDB increasing carbs on off daysplateauincreasing ULC meals across all daysplateauincreasing feeding window in morning (breaking fast earlier)plateaumid-sleep, feedings/extremme scenarioBut I could be way off base. Experience/Opinions?
To be honest, i wouldn't put that much thought into DB until you begin. The most important thing for me was eating enough ULC meals to maintain weight IF i DIDN'T eat enough PWO carbs, which became difficult. I started at 206 and hit 215 and upped the calories pre-workout which got me to 222 and then i realized (with some help from tanner f.) that i need to up the calories furthermore which got me past 225. For me the ULC calories were more important. I think it also depends on how much you weigh, and your bf % too obviously, but ... what i took away from 10 weeks of DB was. 1) No MCTs for breakfast, eat another ULC meal instead2) When weight gain stalls, eat more ULC preworkout meals - gotta up the calories3) Always backload, even on non-training days - helps restore glycogen and for recovery purposes4) The scale is a great tool... while for some people it "makes or breaks you" it really was important for me to track my weight so i knew where i stood,.Anyway, keep a log. Tracking your progress is paramount (IMO). Sorry if my paragraph lacked structure... just wanted to get the facts out without forgetting anything. I write like shit
To be honest, i wouldn't put that much thought into DB until you begin.
Fair enough. I imagine gaining is going to present a new learning curve much like fat loss did on CBL.
The most important thing for me was eating enough ULC meals to maintain weight IF i DIDN'T eat enough PWO carbs, which became difficult. I started at 206 and hit 215 and upped the calories pre-workout which got me to 222 and then i realized (with some help from tanner f.) that i need to up the calories furthermore which got me past 225. For me the ULC calories were more important. I think it also depends on how much you weigh, and your bf % too obviously, but ... what i took away from 10 weeks of DB was.
If you dont mind me asking, how lean were those gains? Almost 20 pounds in 10 weeks is huge! What sort of history did you have prior with regards to bulking (i.e. how heavy had you been in the past, other times bulking cutting, number of years lifting etc?) Anything you could compare with bulking on CBL? My closest frame of reference would be bulking on the anabolic diet, which still brought unsatisfactory results.
1) No MCTs for breakfast, eat another ULC meal instead2) When weight gain stalls, eat more ULC preworkout meals - gotta up the calories
Seems my gut feeling about the bigger feeding window and ULC meals was correct. Obviously some more carbs in there helps but its definately not the whole picture.
3) Always backload, even on non-training days - helps restore glycogen and for recovery purposes
What sort of food/timing did you use for backloads on off days?
4) The scale is a great tool... while for some people it "makes or breaks you" it really was important for me to track my weight so i knew where i stood,.
Agreed. For gaining I think its far more important than fat loss. I mean if the weight isnt going up youre unlikely to be building much of anything (unless youre still recomping and getting leaner that is).
Anyway, keep a log. Tracking your progress is paramount (IMO). Sorry if my paragraph lacked structure... just wanted to get the facts out without forgetting anything. I write like shit
I most certainly will. Probably take some pictures along the way as well. Thanks for your input BigR, it is appreciated.
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