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Hi guys,I was introduced to CBL a few weeks back, read through the program and the more i read on the posts, the more confused I became. I am 5'10, 175, and I follow a Crossfit Program that is mainly strength oriented (Crossfit Football). I know Crossfit isnt ideal but this is a program with more heavy lifting than most Crossfit programs.I workout at 6 PM each night, 5 days a week, sometimes taking off Thursday and going on Saturday. Here is my understanding of the plan:Delay breakfast, take the AM Accelerator Shake.Lunch: protein and a fat (chicken, maybe a green veggie)Pre workout shakePost Workout Shake (including carb powder)Dinner (protein, fat again)Hour later, crush high glycemic carbs.My main questions are 1) do I need carbs in the PWO shake and does anyone have a simpler shake than the one in the program?2) if I have strength/power lifting all 5 days, do I backload all 5?3) Do i need dinner and a PWO shake? Or just one?Thanks in advance for the support!
Hi guys,I was introduced to CBL a few weeks back, read through the program and the more i read on the posts, the more confused I became. I am 5'10, 175, and I follow a Crossfit Program that is mainly strength oriented (Crossfit Football). I know Crossfit isnt ideal but this is a program with more heavy lifting than most Crossfit programs.I workout at 6 PM each night, 5 days a week, sometimes taking off Thursday and going on Saturday. Here is my understanding of the plan:Delay breakfast, take the AM Accelerator Shake.Lunch: protein and a fat (chicken, maybe a green veggie)Pre workout shakePost Workout Shake (including carb powder)Dinner (protein, fat again)Hour later, crush high glycemic carbs.My main questions are 1) do I need carbs in the PWO shake and does anyone have a simpler shake than the one in the program?2) if I have strength/power lifting all 5 days, do I backload all 5?3) Do i need dinner and a PWO shake? Or just one?Thanks in advance for the support!
1) It depends on you. It you want carbs in the PWO Shake and can tolerate it then try it. If you can't, then have the Shake sans carbs and then eat a dinner. 2) You'll have to find that out for yourself honestly. I could say yes, but depending on how training went you might not need a backload as much as one day or such. Or not backload at all. 3) dinner then an hour later have a dessert or two. Again depends on you. You have to work with it.
Hi guys,I was introduced to CBL a few weeks back, read through the program and the more i read on the posts, the more confused I became. I am 5'10, 175, and I follow a Crossfit Program that is mainly strength oriented (Crossfit Football). I know Crossfit isnt ideal but this is a program with more heavy lifting than most Crossfit programs.I workout at 6 PM each night, 5 days a week, sometimes taking off Thursday and going on Saturday. Here is my understanding of the plan:Delay breakfast, take the AM Accelerator Shake.Lunch: protein and a fat (chicken, maybe a green veggie)Pre workout shakePost Workout Shake (including carb powder)Dinner (protein, fat again)Hour later, crush high glycemic carbs.My main questions are 1) do I need carbs in the PWO shake and does anyone have a simpler shake than the one in the program?2) if I have strength/power lifting all 5 days, do I backload all 5?3) Do i need dinner and a PWO shake? Or just one?Thanks in advance for the support!
I always get confused. By PWO do you mean Pre Work Out or Post Workout? So I can't help with #1. #2 you backload all the nights that you workout. #3 Again you are using PWO 2 times and I assume you mean 1 to be pre and 1 to be post. Please elaborate.Did you buy the book? I can answer all of your questions with direct quotes from the book so I assume that you have not. If you have then it really is all spelled out. I have read it 2 times now and still see points I missed.RB
I am referring to Post Workout shake when I write PWO…so do you take a shake after the workout (with carbs), then eat dinner, then eat carbs an hour later?I do own the book, but once I got on the forums I started to see so many tweaks and alterations that I confused myself.
I know what you mean about all the alterations. One last clarification, are you looking for Strength Accumulation or Density Bulking? Taking the AM Accelerator shake would indicate Density Bulking. Read page 130 where he says that pre workout nutrition is useless but goes on to talk about how the pre workout shake can help burn fat and prolong ketogenesis. I don't think this jives with the goal of Density Bulking and would suggest that the Pre workout shake is geared more for the Strength Accumulators.Take the post workout shake with a high glycemic carb like dextrose or maltodextrin. Page 136 talks about how the high glycemic carb is "essential". After the shake eat carb meals until a few hours from bed but keep protein high as well at each meal. Use the charts to find your carb intake goals and use that as your guide. If dinner is say steak, then eat it with some greens and grab a few good slices of cake for dessert. Then have another good meal, even maybe just another carb like cookies or cheesecake but have some protein with it. Go to page 140 and read from there.Please feel free to correct me if I am wrong, but that is how I read it.RB
Thank you everyone for your help. To clarify, I am going for Strength Accumulation, but thought that included the AM Accelerator as well right?If doing Strength Accumulation, would you still eat protein with each meal even post workout? Sounded like that was more for Density Bulking.Appreciate the feedback!
Thank you everyone for your help. To clarify, I am going for Strength Accumulation, but thought that included the AM Accelerator as well right?If doing Strength Accumulation, would you still eat protein with each meal even post workout? Sounded like that was more for Density Bulking.Appreciate the feedback!
Alright so SA nix the morning shake, don't need it since you're going for fat loss with muscle gain/strength. Have the regular coffee with oil.Yes eat protein, I don't think anyone said not to eat protein. I mean...who doesn't want grilled chicken or steak with a good baked sweet potato and rice! >=]
Can CNS people use the Pre-WO shake if it's for fatloss?
Can CNS people use the Pre-WO shake if it's for fatloss?
Eh not really no. Coffee with added caffeine is a good place to start. Or just completely fasted. It goes for the CBL SA as well. If you want to put on size and not matter too much about fat gain or loss then go for it.
@BigTex Thanks, I will just stick to PWOSs 🙂
Yah, for SA no AM shake but do take the pre workout shake. And eat protein at every meal.RB
So I'm a little confused about when the first meal of day should be if I'm on SA. In the book he days clearly say ditch the AM shake if you your doing SA, but then he says to also "wait till early afternoon for your first meal if fat loss is your ultimate goal." Where I'm confused is, is drinking coffee with coconut oil or whipping cream still ok? And he says do not go more than 12 hours without any food, so if my last meal was at 10pm the night before, waiting till early afternoon would be over 12 hours, so ideally does this mean, A. Kiefer goes to bed after midnight hence his stating eat first meal in early afternoon, and B. that if I eat my last meal at 10pm and am interested in SA, I can still drink my coffee and coconut oil upon waking, but skip the Whey Isolate, and then eat my first meal at 10am at the latest?????? Because if I waited to eat my first meal more than 12 hours, say 14 or 16 hours after the previous nights 10pm meal, then that would be more intermittant fasting basically, which he clearly says CBL and CNS is not, due to the ingestion of protein fats before reaching that 12 hour fasted window.Thanks.
The way I understand it is that you can go longer than 12 hours, but in the strict adhearance of the program layed out in the book you should aim for 12 hours and no more. I eat 1.5 cups of cottage cheese before bed, in the first few days I ate it RIGHT before bed and had trouble getting to sleep so now I eat it between 8:30 pm and 9:30 pm(I go to bed between 10:00 pm and 11:00 pm). So I eat my first protein/fat/greens meal between 8:30am and 9:00am, but as soon as I wake up I have a coffee with coconut oil. On non workout days you should avoid whey because it can spike insulin, on workout days the pre workout shake, if it spikes insulion, who cares? You are working out right away anyways. But it's purpose is to prolong ketogenisis(sp?) and extend the fat burning window. Stick to whole foods everyday and use the shakes only on workout days and add some whey when you are back loading to up your protein.RB
In the book he days clearly say ditch the AM shake if you your doing SA, but then he says to also "wait till early afternoon for your first meal if fat loss is your ultimate goal." Where I'm confused is, is drinking coffee with coconut oil or whipping cream still ok?
Is the above the widely accepted interpretation of the quoted passage (page 124)? Because due to the aims laid out in the "upon waking" chapter, hunger control, catabolism prevention, fat burning and ketogenesis are ESPECIALLY important for the SA protocol, far more than for DB, as with DB you will eat anyway one hour after waking (according to the last paragraph). I would therefore interpret the expression "skipping food" as targeted at "solid food". I would take it like this:SA:A.M. Accelerator upon waking and maybe again after some hoursfirst REAL meal (solid food) around noon or early afternoon (after the "magic" 12 to 14 hours after the last real meal)DB:A.M. Accelerator upon wakingfirst real meal one hour laterDoes anyone agree?
In the book he days clearly say ditch the AM shake if you your doing SA, but then he says to also "wait till early afternoon for your first meal if fat loss is your ultimate goal." Where I'm confused is, is drinking coffee with coconut oil or whipping cream still ok?
Is the above the widely accepted interpretation of the quoted passage (page 124)? Because due to the aims laid out in the "upon waking" chapter, hunger control, catabolism prevention, fat burning and ketogenesis are ESPECIALLY important for the SA protocol, far more than for DB, as with DB you will eat anyway one hour after waking (according to the last paragraph). I would therefore interpret the expression "skipping food" as targeted at "solid food". I would take it like this:SA:A.M. Accelerator upon waking and maybe again after some hoursfirst REAL meal (solid food) around noon or early afternoon (after the "magic" 12 to 14 hours after the last real meal)DB:A.M. Accelerator upon wakingfirst real meal one hour laterDoes anyone agree?
No not really agree. With Strength Accumulation, the most common goal is fat loss while gaining muscle/strength so not having the AM Shake is most ideal. Just have coffee and coconut oil, then about 5-6 hours before you would take your PWO Shake eat a whole meal consisting of fats and proteins. With Density Bulking you can have the AM Shake if you wanted, and also throughout the day. Fat loss is not the main concern there.
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