Hello all,Just wanted to introduce myself and give a little background. I've read the through the book several times and have been doing CBL for about 4 weeks now. I've approaching this a way to add back on muscle and reduce bodyfat incurred due to microdiscectomy surgery (L5-S1) about 5 months ago. Powerlifting/Crossfit background. Just hoping to get a little direction on my programming:Backload Meal Day:6am-coffee, caffeine, MCT oil and 10g of whey isolate11am-12pm-1/2 lb of grassfed beef or ground turkey, fish oil, and couple handfuls of greens (kale, chard, etc...)3pm-Pre workout shake (10g isolate, MCT oil, caffeine, and 5g creatine ethyl ester)3pm-5pm-workout5pm-Post workout shake (10-15g isolate,10-15g cassein/isolate hydro blend, 10-15g cassein, caffeine, 5g creatine, 3g leucine, 30-40g waxy maize)6pm-1/2lb grassfed ground beef, fish oil, 3/4-1c white rice (measured before cooking)8pm-large bowl of rice krispies or regular captain crunch, 10-15g hydro blend, 3g leucine, 1c chocolate almond milkULC Meal Plan:6am-coffee, caffeine, MCT oil and 10g of whey isolate11am-12pm-1/2 lb of grassfed beef or ground turkey, fish oil, and couple handfuls of greens (kale, chard, etc...)3-4pm-cottage cheese and almonds6pm-1/2 lb of grassfed beef or ground turkey, fish oil, and couple handfuls of greens (kale, chard, etc...)Workout Schedule: Westside programming with some bodybuilding movements added for additional workload. Lifting max weight for day as injury allows for.M-MES+additional movements+HIIT(row intervals)T-MEB+additional movements+HIIT(row intervals)Th-DES+additional movements+HIIT(row intervals)F-DEB+additional movements+HIIT(row intervals)Depending on how I feel, I will add in a workout Saturday to hit anything I might have missed during the week.Currently I am 6' tall, around 200lb and just under 15% bf. Following the CBL SA protocol.Am I in the ballpark for what I'm trying to do, way off base, hopelessly f'd up?

Hey man,Welcome to the forums and I must say this is one of the best initial plans I've ever seen , everything is basically spot on but just to be nit picky I'll give you a couple small suggestions; the first backload meal can be more beneficial if its as low fat as possible, so if that ground beef is full fat maybe switch to some chicken breast, lean steak or fish, I've seen good results from having this first meal low fat but if you don't have any issues then eat your beef! The other thing is the almonds aren't really IDEAL but they are fine here and there but if you really want nuts, walnuts or macadamia nuts seemed to be the preffered source. Overall looks good though! Happy Backloading man!-Mike

Thanks for the replay. I've been seeing a few posts on the low fat first postworkout meal, so definitely will be altering that. Would lean ground turkey work well?  I'm always up for chicken breast or fish if the are on sale.Almonds are an old habit from Paleo days, haha. Yeah, I was looking at ways to add in some calories since I was concerned my ULC days might be too low. I've been planning on a cup or so of the lower fat cottage cheese just to get additional protein.

Yeah no problem man and no issues with the cottage cheese just add some sort of fat source to make it 1:1 and yeah I love making extra lean ground turkey, with some mexican rice and salsa! But most days Im short for time so tilapia is always easy and depending where you are not too expensive

Good call on tilapia, I can get a ton of that at Costco for next to nothing. Yeah, I've been doing a lot of chicken and rice or turkey and rice with salsa verde. Hard ot get used to eating so much rice, haha.Would taking another serving of fish oil when I eat the cottage cheese satisfy the 1:1 ratio? Half cup of CC has about 32g of protein and 6g of fat.

Haha thats where I get it from!!

I would advise everyone to avoid canned anything. Cans = BPA + over heated food

+1 i dont like canned stuff my ULC meals consist of basically eggs, bacon or ground beef with some sort of veggie like green beans or peppers and cooked in a half tbsp CO, just for simplicities sake lol so have some bacon and eggs man!!

Fab 🙂 If you want to be even more OCD, try not to over cook anything 🙂