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Hello, a few days ago, i decided to do CBL.I post my diet from yesterday and today for check.Yesterday - non-training dayI get up about 11.00 since night + 3 hours i keep fasting time (water,vitamin C, , psyllium,)1st meal: 2 tunas in olive oil + tomato2nd meal: 250g chicken breast + tomato3rd, the biggest meal @ 18.00: coffee w/ icecream, 300g chicken breast +- 150g rice + 1/4 bambino cheese, a little cream dressing4th meal: 5 eggs + 1/4 bambino cheese5th: 1 tuna in olive oil6th (23:30): protein powderToday -training day chest+biceps+abs+cardio(bike) intensive training, big weight and so2 tunas in olive oil (after 3 hours of beeing up from bed)250g chicken breast + tomato,pepper+ olive oil1x tunaTRAININGafter training 2 scoops of protein powderCBL meal after 2 hours = some icecream, 300g chicken breast, 150g rice, 300ml milk, corn cereals, dressinglast meal = 30-40g rice and tuna in olive oilIs this right? or i need some changes there. When i should eat last meal before my training?
So after few days of CBL it look weird for me :-XMy waist grow about 1,5cm, and my weight about 2,3kilograms.Strength at gym is not much...So this system is not for me tho. But I want wait about 1 more week or soIm doing cardio after strength training also....Wheres problem? 🙁
So after few days of CBL it look weird for me :-XMy waist grow about 1,5cm, and my weight about 2,3kilograms.Strength at gym is not much...So this system is not for me tho. But I want wait about 1 more week or soIm doing cardio after strength training also....Wheres problem? 🙁
Cardio after yout strength training.
Hello, a few days ago, i decided to do CBL.I post my diet from yesterday and today for check.Yesterday - non-training dayI get up about 11.00 since night + 3 hours i keep fasting time (water,vitamin C, , psyllium,)1st meal: 2 tunas in olive oil + tomato2nd meal: 250g chicken breast + tomato3rd, the biggest meal @ 18.00: coffee w/ icecream, 300g chicken breast +- 150g rice + 1/4 bambino cheese, a little cream dressing4th meal: 5 eggs + 1/4 bambino cheese5th: 1 tuna in olive oil6th (23:30): protein powderToday -training day chest+biceps+abs+cardio(bike) intensive training, big weight and so2 tunas in olive oil (after 3 hours of beeing up from bed)250g chicken breast + tomato,pepper+ olive oil1x tunaTRAININGafter training 2 scoops of protein powderCBL meal after 2 hours = some icecream, 300g chicken breast, 150g rice, 300ml milk, corn cereals, dressinglast meal = 30-40g rice and tuna in olive oilIs this right? or i need some changes there. When i should eat last meal before my training?
Oh my, this is an absolute mess.1. Unless you are Density Bulking, you should not eat carbs on your off days. So ditch that rice and ice cream on the off days.2. Your ULC meals really are not that good. I would stop eating the tuna and olive oil and replace it with bacon and eggs or 80/20 ground beef. 3. Reduce meal frequency. You must come from a bodybuilding background (like me), but on this diet you don't want to eat all the time. Two or three large meals a day yields the best results typically. Unless you are Density Bulking.4. You need to eat a lot more fat. Each meal should have a fat:protein ratio of at least 1 by grams. Meaning a chicken breast and tomato is out of the question.5. I highly reccomend to not consume any protein powder on off days6. I didn't understand what time you trained, but the optimal time is 5 PM. However since you stay up late I would shoot to for your workout to be over 5 hours before you go to bed.Here is a better plan for you:Off Day (Ultra-Low Carb)Waking: Coffee with heavy cream or 14 g of coconut oilMeal 1 (~13:00) : Half a pound (227 g) of bacon, 5 eggsMeal 2: One pound (454 g) of 80/20 ground beef, low carb vegetablesMeal 3: Salmon filet, low carb vegetablesTraining Day:Waking: Coffee with heavy cream or 14 g of coconut oilMeal 1 (~13:00) : Half a pound (227 g) of bacon, 5 eggsTrain at 7 (Have caffeine pre-workout)Post Workout - two scoops of protein powder, 30 g of dextrose, 5 g of leucine, more caffeineBackload (One hour after shake): for the backload I always advise people to start off with a savory meal with some type of meat that isn't completely full of sugar (Burger and fries, Chicken and rice, pizza, steak and potatos). Have a dessert (like ice cream) with this meal. A hour or so later you dive into the baked goods (doughnuts are great and my favorite). Avoid things like soft drinks and candy in large quanitites since they are pure sugar. I also like to have a protein shake with about 20 g of dextrose and 5 g leucine about a half hour before bed.
1. Unless you are Density Bulking, you should not eat carbs on your off days. So ditch that rice and ice cream on the off days.2. Your ULC meals really are not that good. I would stop eating the tuna and olive oil and replace it with bacon and eggs or 80/20 ground beef. 3. Reduce meal frequency. You must come from a bodybuilding background (like me), but on this diet you don't want to eat all the time. Two or three large meals a day yields the best results typically. Unless you are Density Bulking.4. You need to eat a lot more fat. Each meal should have a fat:protein ratio of at least 1 by grams. Meaning a chicken breast and tomato is out of the question.5. I highly reccomend to not consume any protein powder on off days6. I didn't understand what time you trained, but the optimal time is 5 PM. However since you stay up late I would shoot to for your workout to be over 5 hours before you go to bed.Here is a better plan for you:Off Day (Ultra-Low Carb)Waking: Coffee with heavy cream or 14 g of coconut oilMeal 1 (~13:00) : Half a pound (227 g) of bacon, 5 eggsMeal 2: One pound (454 g) of 80/20 ground beef, low carb vegetablesMeal 3: Salmon filet, low carb vegetablesTraining Day:Waking: Coffee with heavy cream or 14 g of coconut oilMeal 1 (~13:00) : Half a pound (227 g) of bacon, 5 eggsTrain at 7 (Have caffeine pre-workout)Post Workout - two scoops of protein powder, 30 g of dextrose, 5 g of leucine, more caffeineBackload (One hour after shake): for the backload I always advise people to start off with a savory meal with some type of meat that isn't completely full of sugar (Burger and fries, Chicken and rice, pizza, steak and potatos). Have a dessert (like ice cream) with this meal. A hour or so later you dive into the baked goods (doughnuts are great and my favorite). Avoid things like soft drinks and candy in large quanitites since they are pure sugar. I also like to have a protein shake with about 20 g of dextrose and 5 g leucine about a half hour before bed.
Thank You,1. no carbs at all? I though it should be like eating just proteins+fats and about 6pm eat CBL meal like potatoes,meat,icecream,corn.. I have 2 non-training days in my training plan. So i should not eat carbs like 2 days and after that i should go at gym and lift heavy weights? its more than impossible.4. ill buy some coconut oil and walnuts and eat less olive oil.6. My training is about 5-6pm.
ibobland is spot on with his advice. You should only be eating carbs on training days unless you are really trying to add some pounds (density bulking). On non training days, you want to limit it to 30 grams of carbs or less – so almost none.30 sneaks up pretty quickly from low carb options (some veggies, cottage cheese, etc). Pretty much anything that is "carby" is out of the question on off days.
1. Unless you are Density Bulking, you should not eat carbs on your off days. So ditch that rice and ice cream on the off days.2. Your ULC meals really are not that good. I would stop eating the tuna and olive oil and replace it with bacon and eggs or 80/20 ground beef. 3. Reduce meal frequency. You must come from a bodybuilding background (like me), but on this diet you don't want to eat all the time. Two or three large meals a day yields the best results typically. Unless you are Density Bulking.4. You need to eat a lot more fat. Each meal should have a fat:protein ratio of at least 1 by grams. Meaning a chicken breast and tomato is out of the question.5. I highly reccomend to not consume any protein powder on off days6. I didn't understand what time you trained, but the optimal time is 5 PM. However since you stay up late I would shoot to for your workout to be over 5 hours before you go to bed.Here is a better plan for you:Off Day (Ultra-Low Carb)Waking: Coffee with heavy cream or 14 g of coconut oilMeal 1 (~13:00) : Half a pound (227 g) of bacon, 5 eggsMeal 2: One pound (454 g) of 80/20 ground beef, low carb vegetablesMeal 3: Salmon filet, low carb vegetablesTraining Day:Waking: Coffee with heavy cream or 14 g of coconut oilMeal 1 (~13:00) : Half a pound (227 g) of bacon, 5 eggsTrain at 7 (Have caffeine pre-workout)Post Workout - two scoops of protein powder, 30 g of dextrose, 5 g of leucine, more caffeineBackload (One hour after shake): for the backload I always advise people to start off with a savory meal with some type of meat that isn't completely full of sugar (Burger and fries, Chicken and rice, pizza, steak and potatos). Have a dessert (like ice cream) with this meal. A hour or so later you dive into the baked goods (doughnuts are great and my favorite). Avoid things like soft drinks and candy in large quanitites since they are pure sugar. I also like to have a protein shake with about 20 g of dextrose and 5 g leucine about a half hour before bed.
Thank You,1. no carbs at all? I though it should be like eating just proteins+fats and about 6pm eat CBL meal like potatoes,meat,icecream,corn.. I have 2 non-training days in my training plan. So i should not eat carbs like 2 days and after that i should go at gym and lift heavy weights? its more than impossible.4. ill buy some coconut oil and walnuts and eat less olive oil.6. My training is about 5-6pm.
Olive oil is fine and walnuts are as well, but the people who get the best results get their fat from fatty cuts of meat and fish. If you are concerned about health, olive oil and walnuts aren't that great due to the amount of polyunsaturated fats, which can be inflammatory. If you can try to train later. You should only be eating carbs within a 6 hour (at the most) window after your workout and the later this window is the better.
training day seems good, but im still skeptical about that non-training day. Like i said, i have 2 days off consecutive. So more than 48hours without carbs. And after that i should train hard at gym without regeneration from food
If you have consecutive off days you will have a small backload on your last off day. I eat a couple slices of pizza personally for this. I think you need to buy the book if you are skeptical of the diet. Kiefer goes pretty in depth with the science and theory behind the diet.
thanks anyway. i gonna try this:Off Day (Ultra-Low Carb)Waking: Coffee w/ 14g coconut oilMeal 1 (~13:00) : Half a pound (227 g) of bacon, 5 eggsMeal 2: some fish, tuna, pangasius, broccoliMeal 3: chicken breast, broccoliTraining Day:Waking: Coffee w/ 14g coconut oilMeal 1 (~13:00) : Half a pound (227 g) of bacon, 5 eggsMeal 2 (~16:00) : tuna+olive oilTrain at 6 (Have caffeine pre-workout) and bcaa (Amino X) past by my trainingPost Workout - two scoops of protein powderBackload (One hour after shake): rice,meat,potatoes,icecream,bread or something like thatAbout a half hour before bed protein shake.
Is that tuna can with olive oil ideal or not really? (I have two cans of it that's why I'm asking)Sent from my iPod touch using Tapatalk
Is that tuna can with olive oil ideal or not really? (I have two cans of it that's why I'm asking)Sent from my iPod touch using Tapatalk
It's fine, just not as good as something more fatty like bacon and eggs or 80/20 beef.
1 more thing. How can i achieve adequate protein value with just 3 small meals? LOL i will die 🙁
Eat bigger meals…It's really pretty easy.Also, what are your stats and what is your daily protein goal?
so can i eat bacon(or salami) with 7-8 eggs instead of just 5eggs?everythings fine for me instead of no-carbs at all @ non-training days. I dont know, how i will handle my training/s after all day without carbs you know. Im just afraid, i would not have energy for my training and i will lift weak weight. Thats all
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