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I've just been introduce to CBL, and i am ver eager to try it out! Im currently age 21, 5'11, and around 180-185lbs. My problem is i don't know how to construct a diet with CBL. I've always been able to put the muscle on pretty well, and gain strength.. Fat has never been a real issue unless i dirty bulk. My Diet currently is normally what any diet would look like trying to gain weight, eat every two hours.. chicken, cottage cheese, broccoli, ezikele bread, wheat pasta, tuna, olive oil, oats, yogurt, cheese, whey protein are the foods i'm using.I guess my question's would be, where do i start? What food's should i start using? Should i finish up the week with what i'm doing, and start new?Basically looking for help on constructing a diet for gaining mass, strength, and staying as lean as possible. Thank you!
Buy the book and read it. Carb Backloading is quite complicated. If you are too cheap to buy he book, look at the Carb Backloading cheat sheet.
Bought the book, reading it for the 2nd time. Just thought id ask for some advise from members that have had some experience with CBL!
Take a look at my post “Calling all bodybuilders”. i am also just beginning and am also 5'11 185 and 18yo. we sound very similar. i got quite a few good replies. hope it helps
If you've already bought and read the book (twice), I would think the obvious place to start would be the sample meal plans…and yes, this means I don't believe you have the book 🙂
If you've already bought and read the book (twice), I would think the obvious place to start would be the sample meal plans...and yes, this means I don't believe you have the book 🙂
Give me a page to quote then? And yes, this means i'll prove you wrong.I only ask help from members because its nice to hear from other people that I may learn from.. Not because i don't have the book. But, i'll dismiss you're foolishness.
If you've already bought and read the book (twice), I would think the obvious place to start would be the sample meal plans...and yes, this means I don't believe you have the book 🙂
Give me a page to quote then? And yes, this means i'll prove you wrong.I only ask help from members because its nice to hear from other people that I may learn from.. Not because i don't have the book. But, i'll dismiss you're foolishness.
Haha dont take it too serious, we just like to mess with people that are new here and try to ask a bunch of info without buying the book. Its all in good fun. As for your other question, i believe the cheat sheet is a good foundation to build from. 1) skip breakfast2) have coffee with some fat in it 3) snack on fatty foods pre-workout4) make sure to stay under 30g carbs till pwo5) PWO go nuts on the carbs6) days you dont train keep it under 30g carbs with about the same amount of fat and protein intake(meaning gram per gram)This isnt an exact copy, i just came up with it off the top of my head, but its pretty close. As for foods, you should keep the pwo carbs as high glycemic as possible. Some examples are white rice, red potatoes, sweet potatoes, rice noodles, ect. Its up to you how much protein you want to ingest, although Naomi recommends .8-1.5 grams of protein per lb. Hope this helps!
Thanks Luis, that helped. Im on the stage where i'm finishing up the week with my current diet, and going to give CBL a shot next week! I'm just trying to figure out how to prep for it!
Thanks Luis, that helped. Im on the stage where i'm finishing up the week with my current diet, and going to give CBL a shot next week! I'm just trying to figure out how to prep for it!
No prob! You should definitely do the orientation phase, which is 10 days of ULC (ultra low carb, under 30g per day). This is to get your body accustomed to using fat for energy. After the 10 days then you may start backloading. I recommend you weigh yourself the night before your first day of orientation phase, and the morning before your first backload. This helps you figure out your upper limit for carbs you can eat while backloading. If you lose 4 lbs in the 10 days then your upper limit is 400g carbs per night. If you loose 5, then 500g carbs, and so on.
0.8-1.3 g/lb of bodyweight*
Thank you, sir!
Thanks Luis, that helped. Im on the stage where i'm finishing up the week with my current diet, and going to give CBL a shot next week! I'm just trying to figure out how to prep for it!
No prob! You should definitely do the orientation phase, which is 10 days of ULC (ultra low carb, under 30g per day). This is to get your body accustomed to using fat for energy. After the 10 days then you may start backloading. I recommend you weigh yourself the night before your first day of orientation phase, and the morning before your first backload. This helps you figure out your upper limit for carbs you can eat while backloading. If you lose 4 lbs in the 10 days then your upper limit is 400g carbs per night. If you loose 5, then 500g carbs, and so on.
0.8-1.3 g/lb of bodyweight*
Thank you, sir!
Haha yea, im definitely going to do the prep phase! Im not looking forward to it at all, but i'm going to do it! I've never had a diet that excluded carbs, so it will be interesting to see what happens! Also trying to figure out putting my diet together.. After reading, i noticed you drink a lot more of your nutrients than you do eating it.. until after your workout then you cram down carbs. But i guess all the shakes he suggest threw out the day are optional. Did you loose more fat, or water weight during the prep phase?
Thanks Luis, that helped. Im on the stage where i'm finishing up the week with my current diet, and going to give CBL a shot next week! I'm just trying to figure out how to prep for it!
No prob! You should definitely do the orientation phase, which is 10 days of ULC (ultra low carb, under 30g per day). This is to get your body accustomed to using fat for energy. After the 10 days then you may start backloading. I recommend you weigh yourself the night before your first day of orientation phase, and the morning before your first backload. This helps you figure out your upper limit for carbs you can eat while backloading. If you lose 4 lbs in the 10 days then your upper limit is 400g carbs per night. If you loose 5, then 500g carbs, and so on.
0.8-1.3 g/lb of bodyweight*
Thank you, sir!
Haha yea, im definitely going to do the prep phase! Im not looking forward to it at all, but i'm going to do it! I've never had a diet that excluded carbs, so it will be interesting to see what happens! Also trying to figure out putting my diet together.. After reading, i noticed you drink a lot more of your nutrients than you do eating it.. until after your workout then you cram down carbs. But i guess all the shakes he suggest threw out the day are optional. Did you loose more fat, or water weight during the prep phase?
Once you learn some low carb recipees, it gets easier. This may soudn weird, but i look forward to low carb days because i like really fatty foods, but at the same time i love carbs, so i also look forward to backloading. Its liek my perfect balance. And the shakes throughout the day are mainly for density bulk because they help you maintain a high level of FAA throughout the day, but they dont allow for much fat burn, so if your main goal i fat burn, i wouldnt recommend all the shakes on the first half of the day. You definitely lose more water weight and deplete glycogen stores rather than fat burn during the prep phase.
Ahh ok, yea im going for density bulk. Trying to gain as much lean muscle as I possibly can, without gaining a lot of fat like I would with a dirty bulk!
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