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Alright guys and gals. I've read the book, read the forum, and done extra research. Been CBLing for just over 3 weeks. Started Nov 8. Between then and Nov 30 i lost an inch in my waist. Everything else stayed the sameI'm looking for guidance and or any ideas you may have. I'm just not sure if I'm doing this right. my lower abdomen tends to feel bloated often and i'm seeing LESS definition in the abs oddly enough.27yrs oldmale204lbsCBL Sat-Wed. Lifting weights Sunday- Thursday. Friday cardio only and off on satTypical dayWake up 5am. Coffee with 1tbsp coconut oil + 15g scoop whey isolate11am - 4-6 eggs, 2 whole the rest white, 6 strips of turkey bacon, 1/2 cup broccoli in the egg OR 1/2lb ground beef, aspargus, olive oil2pm - 1 scoop Casein protein in water3:30 - Pre workout - small coffee black, 1 scoop whey isolate, 1 tbsp coconut oil , 1 scoop beta alanine, 3g kre-alkalyn4-5ish workout5 - post workout - 2 scoops whey isolate, 30g dextrose, 3g kre-alkalyn6pm - lean meat + any one of the following (2 large sweet potato, 1-2 russet , 1/2-1 cup white rice)7:30 / 8:30pm / 9:30. Sometimes 1,2, or all 3 of those times - blueberry bagel, frosted flakes, mass gainer (20% isolate 80% fast carb), hostess product like a twinkie, pizza, etc etc.I also drink XTEND or straight Leucine + 1/2 scoop whey with each carb.Any ideas guys?Thank you !
Typical dayWake up 5am. Coffee with 1tbsp coconut oil + 15g scoop whey isolateDon't add the coconut oil so early. Should fast at least 12 hours. Don't have isolate. You've already screwed up the day, and it's just started. It will spike your insulin.11am - 4-6 eggs, 2 whole the rest, 6 strips of turkey bacon, 1/2 cup broccoli in the egg OR 1/2lb ground beef, aspargus, olive oil1. Why not eat the whole egg?2. Why turkey bacon? Go with real bacon...no fake bacon here!3. Ground beef is good.4. Make sure the broccoli and asparagus doesn't go over 10g or you'll spike your insulin again.5. NO olive oil. Throw it out. Use butter or bacon fat.Seems like you are having remnants of wanting to "eat clean" or low-fat. That's not how these protocols work. 2pm - 1 scoop Casein protein in waterSpiked your insulin again.3:30 - Pre workout - small coffee black, 1 scoop whey isolate, 1 tbsp coconut oil , 1 scoop beta alanine, 3g re-alkalyn4-5ish workout...unsure as I never have a pre workout anything...whey isolate? Coconut oil? Doesn't seem right.5 - post workout - 2 scoops whey isolate, 30g dextrose, 3g kre-alkalyn6pm - lean meat + any one of the following (2 large sweet potato, 1-2 russet , 1/2-1 cup white rice)7:30 / 8:30pm / 9:30. Sometimes 1,2, or all 3 of those times - blueberry bagel, frosted flakes, mass gainer (20% isolate 80% fast carb), hostess product like a twinkie, pizza, etc etc.I also drink XTEND or straight Leucine + 1/2 scoop whey with each carb.Any ideas guys?Thank you !
Do you have any bf estimation? And you need to fast for 12-14 so if you last meal is 9:30 pm you cannot eat anything including oil or whey until 930 the next morning. Also no shakes during the ULC times so drop the casseinthe lower abdominal bloat can be a sign that you do not react well to gluten.
BF% is 13.5 as of Nov 15. the pre workout stuff comes straight from the book. Keifer lists those ingredients in the pre workout section. Just following what it said but again the book tends to confuse me. Also, the stuff added to coffee comes from his AM Accelerator section which, in the food journal section, shows it being used.Turkey bacon because its cheaper than real bacon. no other reason than that.
Attitude not needed “Big Tex”. The book is quite confusing on certain topics as he states that he sometimes uses the AM accelerator shake first thing in the morning before breakfast so I thought this was the correct thing to do. The book needs major cleaning up honestly.Anyway, Keifer shows the Ignition formula for pre workout as caffeine, oil, protein. creatine so is this correct? I appreciate the helpful information and ideas guys.
Excuse me sir but there was no “attitude” you may have thought you read. Like everyone else, clearly trying to help but most people do not help themselves. The Pre-workout shake is fine to do if your main goal is to not lose body fat. You're better off training semi-fasted without the shake.
Hey, just seemed like attitude that's all. As with most forums people want to attack first, help later. I do appreciate the info. I'm a trainer and owner of a growing supplement company so I'm planning on using CBL with clients and with future product development.
The book CLEARLY states a 12 hour fast
Thanks Mike. got it.
Hey, just seemed like attitude that's all. As with most forums people want to attack first, help later. I do appreciate the info. I'm a trainer and owner of a growing supplement company so I'm planning on using CBL with clients and with future product development.
The irritation and trolling is probably the cause to attacks to new joiners. If it is obviously stated information in the book, yeah random attacks or statements might happen. However, we are all here to help each other out, and you being a trainer, I'm sure you rather enjoy helping others as well. What growing company are you apart of? I'm actually on the look out for some better supplements to hell compliment CBL/CNS. If you do have any questions, feel free to ask, and recommend starting a log based on what protocol you want to do.
Attitude not needed "Big Tex". The book is quite confusing on certain topics as he states that he sometimes uses the AM accelerator shake first thing in the morning before breakfast so I thought this was the correct thing to do. The book needs major cleaning up honestly.Anyway, Keifer shows the Ignition formula for pre workout as caffeine, oil, protein. creatine so is this correct? I appreciate the helpful information and ideas guys.
Kiefer would use the shake if he was at a 12-hour or more mark. Otherwise cut out the oil. I'm glad to see my suggestions were right...I think you'll notice a big difference. And yes, the book needs an overhaul...in the meantime I would suggest looking at several people's logs that have been here for awhile. You might find the best information in those...daily food/training/results etc.
I own SBV High Quality Supplements. http://www.revitalizepro.co Based in Rhode Island. Beginning to move into new markets. offering online sales.
Attitude not needed "Big Tex". The book is quite confusing on certain topics as he states that he sometimes uses the AM accelerator shake first thing in the morning before breakfast so I thought this was the correct thing to do. The book needs major cleaning up honestly.Anyway, Keifer shows the Ignition formula for pre workout as caffeine, oil, protein. creatine so is this correct? I appreciate the helpful information and ideas guys.
Kiefer would use the shake if he was at a 12-hour or more mark. Otherwise cut out the oil. I'm glad to see my suggestions were right...I think you'll notice a big difference. And yes, the book needs an overhaul...in the meantime I would suggest looking at several people's logs that have been here for awhile. You might find the best information in those...daily food/training/results etc.
Thank you for the info. I'm excited to try it tomorrow
Hope you guys don't mind if I jump in this thread with a quick question. I generally work out in the morning at 5AM or at 8AM (caffeine pill pre-workout), so I carb back-load the night before (I'm done back-loading by 8PM). I have the post workout shake approximately 30 minutes after I workout. I have coffee with heavy whipping cream at around 9AM and I start eating around 11 AM. On my non workout days, I start with coffee at around 9 also. Am I doing it right?Thanks for your help. And I read the book twice. Just looking for some clarification.
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