1st: After re-reading my own post I want to clarify something. I LOVE THIS SH*T. When I started, I had intended on quitting it for the months of July/August so I could booze and enjoy summer, then restart it in the fall, but it's infectious.After getting such good results while tinkering and quite honestly being lazy about it, I wanna go all out and see where I can get too. I already have another Bod Pod scheduled for the 3rd week in August.2nd: I need to tell someone about a convo I had with my buddy yesterday, so I figure I'd put it on here.  A good friend of mine did a diet lost 11% BF and gained 10lbs of LM and was finishing up right as I was delving into CBL. I even posted about it early on when I was trying to figure things out and still super skeptical about CBL. That post follows:"Ok, this is getting confusing. Maybe, Im alone on this, but the main reason I wanted to try CBL was because of the junk food. My buddy, did a ridiculous 12 week diet, lost 30lbs, gained 10lbs of lean muscle and dropped his bodyfat% by 11%! (bod pod results from before and after to prove it). I call it ridiculous because his eating habits were absurdly strict. He had to premake every meal (took him 6hrs a week on sundays), and eat at precise times of the day, and he also had to train 6 days a week (cardio and weight training, sometimes doing 2-a-days). Thing is, he was allowed one crappy meal a week, which was normally pizza or sometimes we'd go to a local Hotdog place... Thing is he got awsome results, but those 12 weeks sucked. What I'm getting at from reading these posts (and several others) is NOT to eat pizza, grilled subs, chipotle even, all the time. Only once, maybe twice a week. I guess what I'm saying is, what's the difference between his diet and doing CBL while eating white rice and low fat ice cream? He still got to eat carbs during the day (mainly brown rice, which I actually prefer over white) and still pigged out once a week. It's just confusing, because the more I read on here the less it seems to relate to the book directly and the more strict CBL seems..." Well as I mentioned, I didn't eat healthy, I ate whatever I wanted. (I forgot to mention in my miscue's that before I learned about fructose i was backloading with twizzlers for a week and a half!) I still got kick arse results. I informed my buddy about my results yesterday, because he was convinced it wasn't gonna work and at best I'd bulk up and get stronger while getting fatter too. When I told him I thought he'd be pumped for me, but he was pissed! (at least thats how Ii interpreted it). I asked him if he wanted to try it with me for these 8 weeks (he's already gained like 10lbs since his diet and I'm assuming it's all fat back) and he said this verbatum:"Nah man, I don't think I could do it. I just don't like sweets anymore. I think if I ate that much fat i'd puke too. I actually really like doin what I was doing, and enjoy my meals they way they were for my diet. I'll prolly just do (the diet from before)it over again here in a month or so..."LIAR! This guy used to down pizza's and eat cookie's constantly--which by the way he's been doing again for the past 2 months. Either he's jealous (Fact) or totally skeptical (which i'm not sure how he could be because he saw what happened to me). I lost fat and gained muscle at the excat same rate as him and didn't have to slave for 6 hours to pre-make meals, eat every 2-3 hours EVERYDAY, do long duration, steady state cardio 6 days a week and I got to eat more than dried chicken breast and brown rice. I ate pizza. A lot of pizza. At least 3 times a week.Anyways I just needed to tell someone about my progress, I'm so giddy I feel like a little kid ;D. So even if no one reads this long ass post it was some needed venting from me. Aite dudes and dudettes, onward and upward with CBL!

you mind posting a relatively average routine you follow on training days nbucci? your meal plans i mean. your results are pretty impressive.

7:00am - Wake, 200mg Caffiene, 10g whey isolate, 1 tsbp MCT oil11:00am - 100mg caffiene12:00pm - 2 cheeseburger patties, handful of almonds2:30pm -3 Cheese sticks, 1 serving pepperoni, fiber mixed in water4:00pm - Preworkout: 400mg Caffiene, 3 pills Kre-alkalyn (roughly 2.5 g), 10 pills hemmavol, 4 pills beta-alanine4:30pm - Train6:30ish - PWO shake: 30g Dextrose, 20G ON 100% Whey, 15g GNC Casein, 15g ON Hydrowhey, 200mg Caffiene, 5g leucine, 3 kre-alkalyn pills7:00pm - Medium (14in) thin crust pizza w/sausage, 1 glass chocolate milk9:00pm - 2 krispy kreme doughtnuts (glazed w/sprinkles), 2 pepperidge farm chocolate chunk cookies, handful peanut m&m's10:00 - Before bed - 8oz choclate milk, 15g hydrowhey, 5g leucineI roughly followed that everyday. Save for switching pizza with chipotle or penn station and switching cheeseburgers at noon with 1/2lb of bacon.38special: I trained 5 days a week. M, W, TH, F, Sat with sun/tue off.

Congrats on your progress!  What type of training are you doing?  Shockwave? 5/3/1? Or the like?  Also, any hit cardio?Thanks

I'm actually doing my own thing with regards to training. I wrote about it in Programs/Protocols a little bit, but it's based off of a program I read about called Need/Feed. It combines heavy, multi-joint movements with high rep/short rest sets at the end. Heavy movements overload the muscles and the higher reps at the end pump them full of blood so you get the best of both worlds. For example if I were training Chest/Tri's my routine would look like this:NeedClose Grip bench 5x5Weighted Dips 5x6-8Neutral Grip DB Bench 4x6-8DB Overhead Extension 4x8-10FeedIncline Fly 3x20, 30 sec restRope Pushdown 3x20, 30 sec restSingle Arm Pushdown 3xFail (alternate each arm with no rest for all 3 sets)Close Grip push-up 3xFail (with hands elevated on bench, because I'm normally dead at this point)I love the workout because I get my heavy movements in, so i can still track progress and strength gains but I'm also getting that pump everyone is always chasing in the gym.As far as HIIT goes, I haven't done one ounce of cardio since i started. I tore my right quadriceps a month and a half back, and I'm still rehabing so no running, at least not sprinting, yet. Honestly though, I probably wouldn't of done it anyways cause i hate cardio haha. As my bodyfat continues to drop, I probably won't be able to get away with rookie mistakes I made and I'm sure I'll start doing a little bit of HIIT as well, but for now I am sans cardio.