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Hey guys,I am new here. I wanted to lay out my diet for back loading and see if it looks pretty good. My goal is to get below 10% body fat and build muscle. I train at 11:30 am MONDAY, Tuesday, Off Wed, Thursday, Friday, Off Sat & Sun. I have a few factors to consider (I have no gall bladder so I have to watch too much fat and I sometimes have lactose issues usually with too much dairy)6:00 am - wake up and have either "Cellucor Super HD fat burner" or coffee w/ coconut oil, whey isolate, heavy whipped cream.9:00 am - 2 whole egg & 2 whites only w/ either 4 oz. of sausage or 1/4 cup almonds & omega 3 fish oil.10:30 am - about 4 oz. grilled chicken prior to workout (it helps with pre workout mix)11:15 - pre workout mix Muscle Pharm Assault 1/2 scoop (probably gonna switch to Pre workout shake as outlined in the CBL book once i get some more whey isolate and caffeine powder)11:30 - 12:15 - workout consisting of mid to heavy weights and 12 to 8 reps.12:45 or 1:00 - post workout whey isolate and 1/2 scoop muscle pharm assault (gonna change to HPF soon)2:30 - lunch 6 oz. chkn with salad & balsamic vinaigrette dressing. or chkn & green beans.4:30 pm - snack w/ 1/2 cup almonds & whey isolate shake.7:30pm - dinner w/ 6 to 8 oz of lean meat, veggies & either white rice, sweet potatoes or very high GI carbs such as grapes, pastries, pizza, gummie bears, marshmellows or ice cream & Leucine.10:00 to 10:30 - bed time - have whey isolate shake w/ cereal, donuts or some more pastries & coconut oil.Sat - Go ULC all day and night (should I do a.m. accelerator shake about 3 times that day?)Sun - Go ULC all day and have one small carb at dinner since I train again on Monday, or should I still do 2 carb meals?I am open to areas that I need to improve, add in, remove, etc. Please be gentle as I am new 😉I am also curious about do I need to back load Friday night since I am taking Sat & Sun off. Any help you guys can will be great. thanks.Mike (xmandaddy)
What is your current weight and stats? Also, i didn't see whether your doing CBL or Modified CNS or what exactly?The only suggestion i have is the 10:30 chicken by itself prob not the best idea ( insulin spike). Add some fat or just drop it all together and get more protein in your backload. Not too sure about the gall bladder thing, first i have come across on this website.. Maybe a more experienced trainer/member could chime in.
I am trying to just do CBL right now and see how it goes. I am 6'-2″ and currently 205 lbs. How do you get an insulin spike from just chicken?What about backloading on Friday with Sat. off? yes or no on that one?As far as the no gall bladder goes, so far it hasn't really bothered me a whole lot. sometimes i get a little intestinal discomfort. That's about it.
I am trying to just do CBL right now and see how it goes. I am 6'-2" and currently 205 lbs. How do you get an insulin spike from just chicken?What about backloading on Friday with Sat. off? yes or no on that one?As far as the no gall bladder goes, so far it hasn't really bothered me a whole lot. sometimes i get a little intestinal discomfort. That's about it.
Well i'd assume that you be cutting back on dairy then correct? i don't know exactly what the gall bladder thing would constitute but... Are you doing Density Bulk or Strength Accum? If you density bulk then backload 7 days a week even if you don't train. S.A. means that you aren't eating an actual meal for break. but rather mct/coconut oil and coffee. and you only backload on training days.Yes, protein alone has been known to potentially cause an insulin spike... which is why it's a rule of thumb here that protein and fat be consumed at a 1:1 ratio or you will comprise the whole ULC (ultra low carb) portion of the day, results could stall and you could have to start over.
yes. I don't take in as much dairy. Cheese doesn't bother me that much, its only things like cottage cheese and too much milk can have a irritation effect (if you know what i mean). any suggestions on a sub for cottage cheese?I am mainly doing the SA for now just because Kiefer suggests in the book to do that if you want to cut more fat and still build. So still carb load on Friday since i trained this morning and then go ULC sat and Sun and maybe a small carb meal Sun night to prepare for Monday workout right?
Since you have had your gallbladder removed I'd recommend taking some NOW foods super enzymes with your meals, specifically with your higher fat meals.Most people with no gallbladder see huge benefit to adding that with fattier meals because of the ox bile extract to help properly digest the fat.
yeah I thought about getting some of those or just incorporating some yogurt into my back loading meals. Would the enzymes be better or the yogurt?
The enzymes. Yogurt could provide some pro-biotics but even then supplementing with a good pro-biotic would likely be much more beneficial.
o.k. I will pick some up today. Thanks for the help guys. I will make the adjustments and do this for about 3 to 4 weeks and post any results that I have. If you any other suggestions that could help…….I am all ears. Thanks
BigR,what do you mean as far as SA not having a meal "at the break"? are you talking about prior to my workout?
BigR,what do you mean as far as SA not having a meal "at the break"? are you talking about prior to my workout?
I meant Strength accumulation ---> Skipping breakfast meal and just having mct/coconut oil / coffeeplease excuse the poor use of my acronyms 🙂
Ha!………ok. I got it now. That would probably work better for cutting fat. I thinking either that or throwing in some pepperoni in with my chicken. that would definitely add some fat and no carbs.thanks dude!!!!
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