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Hey guys,I have a bit of an interesting modification to the standard CBL schedule that I need some advice on. I'm a biphasic sleeper, which is necessary since I'm a college student and have multiple jobs, but I've been doing CBL for a while and love it. I want to do it as perfectly as possible, though!Biphasic sleeping is simply sleeping a smaller amount at night than normal, and adding in a nap during the day. So typically, I fall asleep around 2am and get up at 630am to go to the gym. However, I also sleep from around 3:30-5:00pm every day. Although it's only a total of 6 hours daily, I feel much better sleeping this way than getting a nice 8hrs a night all at once.In any case, this means training in the morning - so fasted, caffeine pill before, quick-digesting carbs 30minutes afterwards, then sans carbs until dinner. However, I'm not sure what time I should begin having carbs. Typically I start up around 6, but that means I have a lengthy 8 hours before I sleep in which I'm backloading although I get up at 6:30 in the morning. I'm not sure how this affects my backloading schedule.The second question deals with creatine - if training fasted in the morning, I can't have it before&after. I'm adding 5g to my postworkout shake, but am unsure of when else I should incorporate creatine (or if that's enough).Any help would be awesome! Thanks in advance.
First, a proper REM sleep cycle is two hours… so, at least you are achieving proper sleep cycles. 2 in the first phase, and 1 in the second. My only concern is 6 straight hours are needed, at least, for a proper GH release. You might consider incorporating supplements like ZMA (single dose) and GABA (3-5g) before you hit bed at night (empty stomach). They will improve the quality of sleep you get, in the length of time you get it.When you sleep in the afternoon, between 3:30-5pm, do you sleep in utter darkness, or can your body still detect daylight? My concern here is your circadian rhythms (and syncopation therein).If you sleep with a degree of sunlight streaming through, so your body can still "tell" it is daylight, then have your backloads at night -- per usual (with your final two meals), allowing 1-2 hours before you hit bed for your first of two sleep cycles. Also, include fast carbs in your post-workout shake (in the AM), but go ULC until your evening back-load.If you sleep in utter darkness... you may need to experiment, and see what works or what doesn't for you. In other words earlier back-load vs. later back-load.As for creatine... 5g in both pre and post workout shakes will suffice. On off days, have 5g-10g in the morning w/ your first meal.Hope this helps. 🙂Cory
Thanks for the help!I stick within the right REM ranges typically, but when I don't I can definitely feel it :-. I'm sleeping with a bit of daylight during the day, and full dark at night.My concern is when I should start backloading - is 6pm still fine? Or should I be waiting a bit later, like 9pm? I ask because I have all the way until 1:30am, when I go to bed (asleep by 2). 8 hours of backloading seems like too long, but I'm not sure.I was also under the impression that I should be training fasted, with only caffeine preworkout - I train at 7am. Should I be taking creatine as well at this time?
Thanks for the help!I stick within the right REM ranges typically, but when I don't I can definitely feel it :-. I'm sleeping with a bit of daylight during the day, and full dark at night.My concern is when I should start backloading - is 6pm still fine? Or should I be waiting a bit later, like 9pm? I ask because I have all the way until 1:30am, when I go to bed (asleep by 2). 8 hours of backloading seems like too long, but I'm not sure.I was also under the impression that I should be training fasted, with only caffeine preworkout - I train at 7am. Should I be taking creatine as well at this time?
The fact that there is a bit of daylight during your first phase of sleep means your body rhythms shouldn't be too thrown off.Start the backload @ ~7:30pm, and run until ~11:30pm. That'll give you ~2 hours until you hit bed w/o food (so what GH release you do get isn't hindered). Back load ~4 hours, as this is not a Carb Nite.Creatine will not affect your fasted training state, so, yes... take it pre and post workout (5g per dose).Cory
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