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Hey everyone, I'm 31 years old and have been training seriously for 2-3 years. For the past 8-12 weeks I've been cutting and currently weigh 162 lbs with around 9-10% bodyfat, that's just a guess and I wouldn't be surprised if it was more like 7%. I normally train 5-6 days a week with the focus being mainly on compound moves like squats, deadlifts and bench presses, etc. generally for strength, though I wouldn't mind adding some lean mass. In addition to the weight sessions, I've been doing 20-30 minutes of cardio either at the end of my weights session or first thing in the morning and then fasted. I tend to alternate between 30 min moderate intensity steady state and HIIT every other day. I'm on day 4 of my prep phase for CBL and having just bought and read through the book last night, I've got a few questions: 1. During this prep phase is it a good idea to continue training and doing the cardio 6 days a week? My understanding is that it will only help to deplete my glycogen stores more quickly and probably allow me to cut a few days off of the prep phase, which I won't mind at all. 2. My approach to meal planning and timing has, up until now been very regimented and I tend to get very stressed about eating on time. It's not uncommon for me to train just before work, which means I might have my post training shake just before I start work. I always try to get my first post training meal in about an hour after that but sometimes it doesn't quite work and I don't have that meal until 2-3 hours after the shake. At that point will my body still handle the meal in the same way?3. I've been supplementing with L-Glutamine for a while now, normally having a scoop in the morning, one before training and one after. In the book, there is no mention of Glutamine and I'm just curious about whether that will have an effect with CBL.4. As I'm sure you can all relate, words cannot describe how much I'm looking forward to my first carb-up and I'm seriously craving a cheesecake - a lot of it. Is that an acceptable choice for the carb-up?Thanks, Jon
Hey everyone, I'm 31 years old and have been training seriously for 2-3 years. For the past 8-12 weeks I've been cutting and currently weigh 162 lbs with around 9-10% bodyfat, that's just a guess and I wouldn't be surprised if it was more like 7%. I normally train 5-6 days a week with the focus being mainly on compound moves like squats, deadlifts and bench presses, etc. generally for strength, though I wouldn't mind adding some lean mass. In addition to the weight sessions, I've been doing 20-30 minutes of cardio either at the end of my weights session or first thing in the morning and then fasted. I tend to alternate between 30 min moderate intensity steady state and HIIT every other day. I'm on day 4 of my prep phase for CBL and having just bought and read through the book last night, I've got a few questions: 1. During this prep phase is it a good idea to continue training and doing the cardio 6 days a week? My understanding is that it will only help to deplete my glycogen stores more quickly and probably allow me to cut a few days off of the prep phase, which I won't mind at all. Why do you want to take a shortcut and eliminate the full ten days? It's more than depleting yourself of carbs. It allows the body to start using fat as the fuel source instead of carbs. Do HIIT (no steady state cardio) max 2x a week.2. My approach to meal planning and timing has, up until now been very regimented and I tend to get very stressed about eating on time. It's not uncommon for me to train just before work, which means I might have my post training shake just before I start work. I always try to get my first post training meal in about an hour after that but sometimes it doesn't quite work and I don't have that meal until 2-3 hours after the shake. At that point will my body still handle the meal in the same way? So when do you train? Morning or evening? If morning just have the coffee mixture after the PWO shake and meal 2-3 hours later.3. I've been supplementing with L-Glutamine for a while now, normally having a scoop in the morning, one before training and one after. In the book, there is no mention of Glutamine and I'm just curious about whether that will have an effect with CBL. Not sure but the reason not mentioned because you probably don't need it. Creatine and fish oil is great during the day. Leucine and Creatine is perfect with a PWO shake.4. As I'm sure you can all relate, words cannot describe how much I'm looking forward to my first carb-up and I'm seriously craving a cheesecake - a lot of it. Is that an acceptable choice for the carb-up? Can be, depends on goals too. Can have it directly after a dinner. Or wait an hour after dinner and indulge in cheesecake.Thanks, Jon
The reason for the shortcut is a combination of things I suppose. For the past 5-6 weeks before I started this prep phase I'd been doing something that I think is similar to Carb Nite. I'd been going low carb through the week and carbing up on Sunday mornings, Sunday is generally my off day. I'd been trying to stick with a 6 hour window where I'd do more or less the same thing as a back-load. The idea is that by carbing up on the Sunday, I'd jack my metabolism up enough to boost fat burning and would have more energy for the first couple of workouts during the week. By Thursday or Friday I'd feel pretty gassed out again and be looking forward to Sunday. While I did get good results at first, I found it more difficult each week to stick to the window. Now that I've read up on CBL, I'm eager to get into it as I think it will suit me nicely. So, to answer your question, it's a matter of me just wanting to get into it. I'm quite happy with my leanness at this point, and I just wonder if after weeks of cutting I might already be fairly depleted.I normally train at about 4pm, though some days a bit earlier. I'm curious why you suggest HIIT only twice a week? I've been taking the Glutamine to try and aleviate some of the discomfort in my joints, which I believe is the result of lots of squats and deadlifts, etc. As for my goals, I'd definitely like to get stronger and add some noticeable lean mass. I train recreationally so I don't have any goals competitively at this point. Thanks for the reply.
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