hi! i'm a holland/netherlands based rugby player working out daily.now i'm planning to do CBL.. allready 8 days under the 30 g carbs!!my stats in KG if you dont mind? 185 cm 93 KG 12 %my goal is do maybe drop some % and keep the same weight, and as i go maybe tweek it to even gain some muscle. while staying on the same % my plan is to only backload (for now) on my weight lifting days > monday , wednesday, fridaywhat will i eat:7:00 wake up creatinesome amino's and beta alanine (or should i save these for later)hmbmulti vitamins and fish oil Save the aminos for PWO Shake only!11:002 eggs50 grams of meat40 g whey proteinmagnesium, Why are you having whey here? Save whey for a PWO Shake...13:00 lunch180 g meatveggiesfat to bake about 10 gfishoilhmb16:00200 salmoneggfats (yofresh) 10 grambeta alaninehmb17:00 workout during: 2 scoop essential amino stack > bcaa etc18:30 straight after workout:supplement called mega grow : http://www.xxlnutrition.nl/mega-grow/xxl-nutritionit has creatine carbs (dextrose)leucine some bcaa taurine all the worksin the car: protein shake and bananahome 19:00/19:30 dinnerwhite rice lots of it200g meatveggieshmb21:00ZMA22:30500 ml (half a kg)cottage cheese i think is the english word?23:00 bedthis is what i eat.. on off days i sort off drop all the carbsits about 3200 Kcal my maintenance is about the same 3200 kcal, i will adept depending on results but what ya think so far?!?!thanks in advance sorry for bad english and also i dont know alot of the english foods and terms you guys use...not eating till 11:00 is close to my max... i might be able to push it a little bit but i dont like it for the rest of the day either..also i allready read here somewhere that cottage cheese might not be the best option... i could get something else for that but i'll leave it for now

I would search around the forums a bit to find good meal plans and what to do with CBL. Have you figured out a plan to follow? Meals should be 1:1 in grams for fats and proteins for each whole food meal. Use whey for a PWO shake along with Leucine and Creatine.

I would pick up the book.

+1 trust us, it will explain a lot than what you would get from second sources besides the DH forums and website.

ok i will….need to find a way tho... need a credit card to buy it from where i am... but i;ll find a way ! thanks again