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I've decided that CBL is the way for me after reading about it. I have a plan, although I don't know if it's the best plan of action so I'm going to run it by you guys. I'm a 30 year old powerlifter who's been “bulking” a little bit too long. My diet is atrocious, but it's purely driven by staying strong. Lots of carbs, lots of fat and lots of protein. I'm 6ft 300 lbs and I'm sick of being strong but out of shape. My issue is that I work second shift 3-12 at night and my gym schedule has me getting out of the gym at 1 in the afternoon. I have no leeway in regards to this unfortunately . I'll preface this by saying I don't have the book, and will buy it eventually, but I'm weary of spending the $$ before trying it. I just started the ten day no carb prep phase and am very much enjoying swimming in bacon grease. My backloading plan is as follows, and i'm open to ANY suggestions. I'm looking to lean out and keep all my strength as well as make strength gains if possible. Wake up 9 amTrain at around 11:30 until 1. No food or anything before the gym, just some caffeine1:00 Whey shake, 75 grams of protein - no carbs (ok to add PWO carbs here since I train so early?) 2:30: Steak/chicken/fish, around 50 protein, fat (how much?) (no carbs?)5:00 Turkey/tuna sandwhich on wheat bread with mayo. Try to stay around 50 protein7:45 Pasta/white rice/Cookies/ice cream/snickers bar/pastries, steak or some protein source,. (how many carbs should i be shooting for?)12:30 am - Same as 7:45I train MTTF with light conditioning on training days and harder conditioning on my off days. My questions are, can this schedule work with me working out earlier? I really don't want to end up fatter.Should I have my usual protein/carb shake Post workout or keep this to just protein since it's early in the day?Are carbs ok in the meal right after the gym or should i wait until 5 to add them?About how many carbs should I shoot for a day, specifically in my backloading period?I appreciate all the help in advance.
My backloading plan is as follows, and i'm open to ANY suggestions. I'm looking to lean out and keep all my strength as well as make strength gains if possible. Wake up 9 amTrain at around 11:30 until 1. No food or anything before the gym, just some caffeine1:00 Whey shake, 75 grams of protein - no carbs (ok to add PWO carbs here since I train so early?) No CHOs in your PWO shake...5g creatine, 5g leucine, caffeine.2:30: Steak/chicken/fish, around 50 protein, fat (how much?) (no carbs?) I would continue to go no CHO here until you hit your 5:00pm window since you're trying to lose fat.5:00 Turkey/tuna sandwhich on wheat bread with mayo. Try to stay around 50 protein. I would not add CHO in this window...it looks like you're just adding CHO at random and basically eating CHO from 2:30-12:30 at night...to me this seems to be way to long a period for CHO loading. Plus I'm not sure how your circadium rhythm responds to this in terms of cortisol and hGH, I'm assuming it's similar, but your CHO intake needs to be later.7:45 Pasta/white rice/Cookies/ice cream/snickers bar/pastries, steak or some protein source,. (how many carbs should i be shooting for?)I would start backloading here at around 09:00-11:00...and go for a short time period of CHO intake, since you're training earlier.12:30 am - Same as 7:45 I would not eat here, or just have some fat source if you need too, like some decaf with cream or coconut oil, because you want to at least be fasting part of the time, I don't see where else you can put it. This is going to be a rough schedule, since I personally have no idea how much the circadium rhythm will flow here. I'm going to assume this, your hGH will still respond after waking as long as you're sleeping in a very dark room, your cortisol will be high; so you should still be waiting at least three hours to intake food, which is about right after your workout. But then you start slamming CHOs earlier in the evening...I would push your CHO load back to about 9:00PM-11:00PM that way you increase your fasting state and can digest a little prior to bed. On the current schedule you only have a 13:00 hour fast from 12:30AM-1:00PM. Sorrry, I'm not current on circadium rhythms enough to give you a concrete answer on this. Maybe someone has read some new research in response to this...I do know that this schedule will play havoc with your hormone levels, but I have no idea what state they'll be in at certain time periods of the day. Could be they will just shift to your current sleeping wake cycle, which I've organized your feeding periods accordingly.I train MTTF with light conditioning on training days and harder conditioning on my off days. My questions are, can this schedule work with me working out earlier? I really don't want to end up fatter. I'm not sure as I understand the question. And honestly if you have a lot of weight to lose you should probably go Carb Nite for a while to get your bodyfat under control.Should I have my usual protein/carb shake Post workout or keep this to just protein since it's early in the day? No.Are carbs ok in the meal right after the gym or should i wait until 5 to add them? No.About how many carbs should I shoot for a day, specifically in my backloading period? It varies. No one can answer this one off hand, too many variables.I appreciate all the help in advance.
Should I have my usual protein/carb shake Post workout or keep this to just protein since it's early in the day? No.Are carbs ok in the meal right after the gym or should i wait until 5 to add them? No.
@ Gremlin: For sake of clarification to the OP (as well as those of us following along), as these are compound questions, to which part of the questions were you responding 'No' to? Q1 above: No to the Shake PWO or No to keeping just protein? Q2 above: No to the meal after gym or No to waiting until 5 to add?Thanks for taking another look.
Sorry, I kind of answered each question up in the actual diet portion itself. Keifer recommends if earlier WO are conducted not to have a PWO shake with carbs. Everything else is kept the same, whey isolate, creatine, leucine.The carbs at 5:00PM I think would be a no go. Look at his dietary protocol. Yes, his hours are strange, and I'm not sure of how his biological rhythm will be responding, but I believe that it would shift along with his sleep cycle as long as the light-dark factors are the same. Hence if he's eating carbs at 5:00PM to start backloading thru 12:30AM, that's not a backload it's an all night gorge fest and he's not going to lose any weight off of that. The fasting has to take place at some point...Secondly, this is like the case of someone training in the AM hours. Protein:fats up until pre-bedtime and then a short backload. Maybe one of the mods has something to add.
@Trouble, the next best thing to training in the evening is training fasted in the morning. If you train fasted, you will get double the anabolic response from your post workout shake. How about slightly shifting your sleep schedule?Wakeup at 10:30Ingest some caffeine (not even coconut oil)train at 11:30 AMPost workout shake with 30 g of carbs at 1 PMFat and protein meals for the afternoon and evening as you see fitStart backloading about 5 hours before you got to bedSleep wheneverOh and by the way, don't consume a lot of pasta, it really isn't a good carb for backloading.
@Trouble, the next best thing to training in the evening is training fasted in the morning. If you train fasted, you will get double the anabolic response from your post workout shake. How about slightly shifting your sleep schedule?Wakeup at 10:30Ingest some caffeine (not even coconut oil)train at 11:30 AMPost workout shake with 30 g of carbs at 1 PMFat and protein meals for the afternoon and evening as you see fitStart backloading about 5 hours before you got to bedSleep wheneverOh and by the way, don't consume a lot of pasta, it really isn't a good carb for backloading.
Thanks ibobland,What are you going off of with the increase in anabolism in the AM? Increase in hGH.Any thoughts or articles you've found on circadium rhythm shifts for shift workers. I found a few, but nothing really concrete on humans and hormonal shifts.
As far as the circadian rythyms, Kiefer has said that most likely a person's hormones won't differ because they're body will try to stay in tune with sunlight. He did say though that some people who work the night shift and make a cave for themselves inside their house when they sleep, they may have messed up circadian rythyms. From what I understand though, these are people who don't see the light of day.
The guys pretty much covered it all. I just want to commend you on recompositioning your body. As a fellow PLer i also “bulked” too long. The “bigger stronger” mentality is what i think hurts alot of lifters. For inspriation ive lost 25 lbs in about 6 months doing CBL SA and my lifts went up, including squat.Best of luck bro.
As far as the circadian rythyms, Kiefer has said that most likely a person's hormones won't differ because they're body will try to stay in tune with sunlight. He did say though that some people who work the night shift and make a cave for themselves inside their house when they sleep, they may have messed up circadian rythyms. From what I understand though, these are people who don't see the light of day.
Thanks ibobland08,Well that kinda sucks for so many reasons. I wonder if Keifer will cover this in an update to his book this winter (or whenever he comes out with new information), esp., since the whole reason for the diet is based upon circadian rhythms of hormones.One would think though that you would be able to switch the bodies internal clock around a bit. I've only read a couple of articles on circadian rhythms and I've got some more in que, but they are all pretty vague on the actual process or what triggers the clock to 'reset'. But it has to be able to 'reset' somehow, otherwise your body would be completely messed up. Thoughts?
Thanks everyone for all your replies. Tonight is the last night of no carbs, then tomorrow i'm going crazy with them and starting backloading the next day. Here is my revised plan, let me know what you think.My night meal times aren't really up for change nor is my training time... it sucks, I knowWake up 10 amtrain at 11-1 (weights, high intensity powerlifting oriented) as well as conditioning (prowler push/sled work) for a half hour1:15, protein/creatine shake, no carbs 100 grams of whey (still up in the air about maybe 30 grams high glycemic carbs with this meal)2:00, 1:1 ration pro/fat meal, about 50 grams of protein5:00 whey shake with about 40 grams of protein, need a quick fat source here as it's basically on a 15 minute break, I can pound about 30 grams of fat from nuts etc but can't pull bacon out of my pocket here so it'll have to do.7:45 BACKLOAD. Protein source about 50 grams of protein, and as many fast carbs as i can possibly eat. Pie/snickers bars, white rice, (any other carb suggestions that I can bring to work easily?). Pretty much just a ton of carbs/fat/protein . I'm going to shoot for 600 carbs in this meal if i can.and that's it for the night. It's pretty much decided I should fast after that 7:45 meal, until post workout the next day, correct?Here's a question, hows my energy level at the gym going to be if it's my first day of the week at the gym and didn't backload the day before?On a weekend day if i can sneak a workout in at about 3-4 pm, should i have to backload meals, say, 5pm and 8 pm? Let me know, and thanks again for the help. I can use some suggestions on just how many carbs i should aim for in my backload meal and some food suggestions.
Thanks everyone for all your replies. Tonight is the last night of no carbs, then tomorrow i'm going crazy with them and starting backloading the next day. Here is my revised plan, let me know what you think.My night meal times aren't really up for change nor is my training time... it sucks, I knowWake up 10 amtrain at 11-1 (weights, high intensity powerlifting oriented) as well as conditioning (prowler push/sled work) for a half hour1:15, protein/creatine shake, no carbs 100 grams of whey (still up in the air about maybe 30 grams high glycemic carbs with this meal)2:00, 1:1 ration pro/fat meal, about 50 grams of protein5:00 whey shake with about 40 grams of protein, need a quick fat source here as it's basically on a 15 minute break, I can pound about 30 grams of fat from nuts etc but can't pull bacon out of my pocket here so it'll have to do.7:45 BACKLOAD. Protein source about 50 grams of protein, and as many fast carbs as i can possibly eat. Pie/snickers bars, white rice, (any other carb suggestions that I can bring to work easily?). Pretty much just a ton of carbs/fat/protein . I'm going to shoot for 600 carbs in this meal if i can.and that's it for the night. It's pretty much decided I should fast after that 7:45 meal, until post workout the next day, correct? Correct.Here's a question, hows my energy level at the gym going to be if it's my first day of the week at the gym and didn't backload the day before? As long as your body has adapted to fat metabolism you should be fine, if not better for performance in the gym. Most athletes will perform better in the gym without intaking CHO prior.On a weekend day if i can sneak a workout in at about 3-4 pm, should i have to backload meals, say, 5pm and 8 pm? Let me know, and thanks again for the help. I can use some suggestions on just how many carbs i should aim for in my backload meal and some food suggestions. I would just have your PWO shake with CHOs. Then backload at your usual time in the evening.
Commentary in red above.
Thank you, so my revised diet looked better? Any carb sugisgestions for my backload meal, and is 500 or so carbs going to be ok to start? I'm having a real hard time figuring out how im going to be able to consume that many carbs in one sitting so i'm open to suggestions.
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