Alright guys here it goes...I came over from CN and started CBL to lean out and gain muscle! I workout 5x a week mon-fri. I am one of the morning lifters. I backload 4x a week but I'm thinking that might be too much! I am gonna try doing 3/week and keep the carb intake at the same number! I was also thinking about staggering the days (no back to back backloads) My current weight is 192 and I want to get sub 180 before Auguat 27...(shipping off for the Air Force) On a normal backload now:2 bowls of fruity pebbles2 servings of rice and a protein (chicken,steak)Then a pint of arctic Zero ice cream (0g of fat)Then 6 gluten free cookiesThat all usually adds up to around 230g of carbs Thinking about switching my routine to:Mon:legs ULCTUES:abs hiit CBLWE'D:chest ULCTHUR: shoulders/bi hiit ULCFRI: back cblSAT:hiit ULCSUN: hiit cblHow does that look?? Any help/criticism tips/pointers would help guys/gals!!Thanks,Robert!

If you are lifting heavy and really kicking your ass each workout you will should be fine backing loading 4 days a week. Some weeks I backload up to 3 days in a row and some guys backload each day and still drop body fat. Also depending on how my workouts fall for the week the backloads will vary.I normally have a part in the week of 2 ULC days in a row and that works well with me. I personally would eliminate the hiit all together or drop it down to once or twice a week. Save your energy for the weights.

Well I NEED to do hiit to keep my cardiovascular endurance up. I just need to be more clean on my backloads I think...maybe kick the sweets. What's your scenario...like goals? What all do you consume on your backload?

Your backloads are pretty clean imo. Keeping the first meal clean and low fat is recommended. Interesting thing about the cardiovascular endurance....I recently had to take a POWER test for a sheriff department and so far this year I only ran 1 time. I passed the entire test and I passed the run under the time needed and performed better than I have taken other POWER tests when I was running all the time. I still don't think you need that much hiit. Right now I am working out for strength and size.My backloads range from.... -sweet potatoes with marshmellows,shredded coconut, and brown sugar-jasmine rice-sushi and rice with coconut aminos(cutting out as much soy as possible)-red potatoes-hashbrowns(not the fried ones)-frutty pebbles with almond milk-gelato or frozen greek yogurt-gluten free pizza-gluten free pancakes.Of course all with protein of some sortAnd sometimes depending where I am I will improvise. I am gluten free at home and as much as possible. I can physical have gluten but I notice a big difference in morning in my abdominal area without it. Also I have some minor joint pain in my elbows and when I recently read gluten can cause inflamiation in joints I decided its another good reason to cut it out. Plus the GI index is normally much higher on gluten free foods. If I am having the potatoes toward the end of the night I will add grass fed butter or coconut oil.

Awesome thanks for the feedback! Do you think 15# would be hard to shed on cbl? What should I focus on most to try to achieve that?? Smaller backloads? Fat intake on backloads?

I would follow the recomended carb calculator number in the book and play with that number from there. I have lost about 5 lbs in a month since switching from CNS to CBL. I do believe it is possible. If you want to drop it by the end of August I would stick with the cleaner carbs and limit processed foods. You have pretty good choices already so the only thing I would do is limit the ice cream and cookies to the evenings or Deadlift and Squat.