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I would be very grateful if somebody who considers themselves successful with CBL (or has actually bought the book and read this information in there) would help me with my AM training protocol. I've decided to switch my training in the AM mostly for convenience reasons, as my work day starts later and so is kind of “interrupted” by training at the times that Kiefer suggests. My goals are strength gain on the core lifts (backsquat, deadlift, strict press) without fat gain. Current bodyfat is 10.3% at 165 lbs. I have been on CBL with PM training for about 5.5 weeks now, and have lost 4% bodyfat while increasing every one of my lifts by at least 10%, so I think I have a good handle on the basics and am just looking for some tweaks. *Assume that I'm training back-to-back days and so there is no separate "Off Day" protocol._________________________________________________________________________________________6AM: Training (Nothing ingested from waking at 5AM until training, would consuming coffee beforehand help? I'm reluctant to get into this habit since in two weeks I'll be starting a cycle of creatine and the two may interfere with each other)7:30AM or 30-45 minutes post-training: 40g Upgraded Whey in Water8:15AM: One lb. grass-fed beef with 6 eggs cooked in butter (I figure that there is enough Leucine between the beef and the eggs not to worry about supplementing it with my whey. Does anybody disagree?)12PM: 10 oz. beef with one or two avocados and some butter4:30-6PM (Somewhere in there): 10-12 oz. beef with 1 lb. boiled yam blended into "mashed potato" like consistency for upped glycemic response. --This is the part I have the most questions about. Mainly the amount of yam--too much? Should I just do a half lb. instead? I've had good results eating about 1.5 lbs. of yam after my PM training but I know it's definitely different when you're eating carbs at night and training in the AM since the GLUT4 window has closed by then.Thanks for all the help.Sincerely,Adam
If you're training fasted in the morning you back load on the night before. Also, you may want to include some carbs in your post workout shake. Do you have the book?
The thing about adding lucine with they whey is it will spike insulin in order to bring cortisol levels down from the hard workout.I think you'd be fine with 1lb of yams, but your best bet will be to test.Keep track of how much you eat, how you feel the next day, gains, ect.Increase of decrease and test again.Something that is kind disputed here is what could cause GLUT-4 translocation,but you could experiment with Ferris' recommendation of doing some air squats, wall push-ups, ect.that you will be causing some muscular contraction be it relatively light before eating in order to cause some translocation.You could also look into ALA, research has shown in can cause GLUT-4 to raise to the surface of muscle cells but leave fat cells a lone.
Thanks Trevor,Are you recommending for the leucine supplementation or against it?-Adam
Recommending it. Being so early in the morning, and having coffee prework to cause a bit of insulin insensitivity from that caffeine and then getting a carb free spike PWO will be best.If anything I'd push back your meal 1hr+ after the shake so that insulin levels can begin to drop to normal levels.
Not really doing the coffee to start since it's going to be incompatible with creatine. Guess I need a better understanding of how exactly coffee interacts with mTOR. Does Kiefer recommend it directly before working out in the AM? I searched for early morning CBL stuff from him but didn't find that specific thing. Thanks again.-Adam
To be honest take coffee with caffeine on a regular basis and I've noticed no I'll effect.I also take my creatine with ALA because it seems to increase absorption in lack on insulin.The mTOR effect aside, coffee before AM training as to many good things to skip it I feel.Other then increased performance it will make cells more insensitive to insulin, mimicking the effects you get while training at night, at least for a period of time, that way you can spike insulin PWOand be sure it's all being using by muscle since they will have GLUT-4 and fat wont.
i would do coffee before, but that's just me… ;Di would also do leucine/creatine (if you're using it) in your shake PWO. possibly 20ish g carbs PWO too. (I was doing that for awhile as well).and yes, backload the night before a training session.or you could backload every night as I have also done in the past.
Haha alright you've all convinced me–coffee it is. I'm waiting for another two weeks to start my creatine since I gather it's to be cycled in 8-12 week doses max but if that's just another myth than I could be convinced to start it sooner (I'm going on the Smolov squat program and so am timing the creatine cycle to start with the first intense phase.) Thanks again for all of the responses.@Julia and Trevor: Would you recommend taking creatine all year round?Thanks,Adam
I've taken creatine for 4-5 months straight at one point and then stopped for a few months.I personally wish I just kept on it, I felt no negative effects from it (Providing I'm not using a shitty product)and I recover quicker and am stronger with it, and I don't notce any extra water from it.I could be wrong, but I think Keifer said he doesn't cycle it and he mega doses the stuff.
Alright, I'll go ahead and start it. I think I'm going to go with Creatine HCl, seems better than Ester and Mono. It's a tad more expensive but I get all my stuff pharma grade from NutraBio anyways so it's like 20 bucks for 500 grams or something. Do you feel strongly either way about mono vs. HCl?-Adam
Edit–It's supposed to be more effective but also taste like crap, though if I can get through drinking pharma grade BCAA's (which taste like sauteed dog piss imo) this can't be that much worse…-Adam
I've personally only used Mono, but I've been hearing about HCL more lately.I say give it a shot and let us know. I think I'll order some my next shipment to give it a shot.How much are you planning on taking?
Well I need to do some research on it before I actually start but I'm thinking about 15g's or so. Pre-Training "Stack":5g Creatine2 Cups Upgraded CoffeePost Training "Stack":30g Upgraded Whey5g CreatineX g Leucine (still have to decide how much)Then 5g's sometime between lunch and dinner. Btw, it's worth noting my first night on AM training I got about 20% more deep sleep than usual according to the Zeo (1hr 17 min and woke up twice to piss fwiw)In general though, I'm a really really bad person to look at if you want to judge the effectiveness of a protocol or supplement at this point since I'm so new to strength training and so I'm going to be making gains no matter what and even my baseline level is probably changing all the time as I progress, but I'll definitely give the report on HCL when I'm all done with the cycle. Thanks again for the help Trevor.-Adam
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