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I would first of all, know what foods will settle well with you. (I agree) Personally, I would probably do a recovery drink with malto or dextrose or something and creatine, ripe bananas. (Yes, I think high glycemic carbs would be appropriate because of the short time period after weigh-in. And was thinking fried rice and V8 juice too. With the high sodium content to help retain water, when I weigh more, I am stronger.)If you can stomach something like eggs, bacon and hash browns, then go for it. But I don't have much of an appetite. (I think the protein and fat sources might slow down the absorption of the carbs. I usually drink a whey and malto shake after squats and then eat food. I eat carbs like fried rice and V8 juice. No protein or fat. Drinking water and emptying it all day.)Are you on day #8 of backloading or day #8 of the prep phase?? (I'm eating as described in CBL, keeping my carbs below 30 below workouts. See the link to my log below) Do you do coffee/cream/MCT's in the morning? (Yes, I drink green tea and started to include coconut oil in my shakes. I cook my eggs with coconut oil too.)Do you train in the morning?(I was the military over 20 years. I have trained fasted. I have found that when I weigh more from water and food, I am stronger. When I am stronger, I can move the bar faster and recruit motor units and get stronger.)(I wish I had time to train in the morning like we lift in a meet. Can't get anymore sports specific than that!) (Here's the link to my log:http://dangerouslyhardcore.com/forum/index.php?topic=1388.0)(Any advise would be very welcome. Thanks!)
Hey Julia, congrats on the another elite total. What would you suggest for a IPF lifter having to weigh-in the morning of the meet and lift in the first flight?A lot of considerations has to be made when usually training in the afternoons and competing 2 hours in the morning after a weigh-in.I'm an Exercise Phys with a MS in nutrition. I've heard about the CBL book and decided to get it. I agree with all of the info except the waiting in the morning to take advantage of the Growth Hormone response for fat burning. I'm in Day#8 and energy levels have been getting lower during workouts, but I know they will return and after 10 days average. Thanks for your time,Ron FullerPS. I've been ranked #2 because David Ricks has been number #1 in the single ply 198 class for the last 30 plus years!
Thanks Ron! If you only have a 2 hour weigh-in, I would first of all, know what foods will settle well with you. Personally, I would probably do a recovery drink with malto or dextrose or something and creatine, ripe bananas. If you can stomach something like eggs, bacon and hash browns, then go for it. But I don't have much of an appetite. Are you on day #8 of backloading or day #8 of the prep phase?? My energy stayed high for my workouts. do you do coffee/cream/MCT's in the morning? do you train in the morning?
Looking back through this thread, the original question was “Just wondering how others strength levels have been in training for powerlifting while trying CBL?'I'm looking for some feedback from Powerlifters who have seen good results in maintaining strength on CBL.I'm 53 year old Exercise Phys with an MS in nutrition, retired from the military after 23 years in 2003, been competing on and off since 1992 in the ADPFA, which is now the USAPL, USPF, and the WNPF in the single ply divisions, I now try to compete in drug tested only federations. I'm on Day #10 of the DB/SA variation of CBL. I'm trying a very low carb diet (around 30 carbs) before workouts and on off days, while trying to gain muscle (Is this possible?) and maintain strength (Is this possible?).I'm seeing some fat loss, but energy for workouts are very low, should I bump up carbs for lunch and afternoon meals while still fasting in the morning and keeping the AM shake? I've been using Poliquin's Advanced German Volume Program, I'm on week 7.10 sets of 5 reps for 2 weeks,10 sets of 4 reps for 2 weeks,10 sets of 3 reps for 2 weeks,then repeat using weight used for 4 reps for 5 reps, and use weight used for 3 reps for 4 reps and new weight on 3 reps.Here's the link to my log:http://dangerouslyhardcore.com/forum/index.php?topic=1388.0
Personally, my strength levels were amazing. I hit a whole heckuva lot of PR's throughout my training cycle. What time do you train? I wouldn't necessarily do more carbs at lunch… I guess I would ask, what would be your reasoning for that? Is your fat content high enough at lunch to sustain your energy levels? (assuming you train in the afternoon)Yes and yes it's possible to gain muscle and maintain strength eating this way. that's exactly what I did (low carb on non training days).
Julia, I've always trained in the afternoon for powerlifting, because everyone I know has always been stronger in the afternoons. My focus now is to lose some BF. I'm under 16%, and I'd like to maintain 14% while training to get stronger. I have never tried a low calorie intake during the day before workouts. I think I'm taking in enough fat? I take 5 fish oil capsules with every meal except the AM shake, in which I'm adding 3 teaspoons of Coconut Oil to 10 gram of Whey protein with Green Tea and 200mg of Caffeine. I'm at the end of my second week. I'm keeping off days at low carb levels all day. Only carb loading after workouts, which I always have anyway. I guess I just want to make sure I'm doing everything right.Thanks for your time.Here's a link to my log:http://dangerouslyhardcore.com/forum/index.php?topic=1388.0
Hello… another one here. Been lifting 5ish yrs.I just started CBL and am wondering if any female PLers would be willing to post examples of their food for a day or 2. Want to see if I'm at least on the right track.I know I'll be different, because everyone is, but thought it might help to be sure of a starting point.
Hey! What I eat on a typical day is different than what I did prepping for a meet. (plus, most of the prep work came directly from Kiefer).soooo... a typical day for me is...8am- coffee/heavy creamNoonish- meat (chicken, beef, etc)- 4-6oz, veggies (romaine/spinach/cucumber salad or broccoli, or brussel sprouts or something usually green). fats at this meal come from the meat or oil based dressing or avacado3:30ish- snack- hardboiled eggs and almonds, or a homemade flax wrap that is high fat, low carb.7:30ish- dinner- really, i eat whatever. usually a meat with a carb source. if i'm super strict then i keep it under control. but if i'm at a pretty relaxed point in my training, i'll eat whatever. then either a shake before bed or a dessert.
Hello... another one here. Been lifting 5ish yrs.I just started CBL and am wondering if any female PLers would be willing to post examples of their food for a day or 2. Want to see if I'm at least on the right track.I know I'll be different, because everyone is, but thought it might help to be sure of a starting point.
Hey there. I'm not exactly a powerlifter (I just play one after I rock climb, like today was 1 hour climbing + 30 mins squatting and assistance work), but here's my "typical" day anyway:7am wake up9am coffee w/ 1 Tbsp coconut oil or butter11am more coffee, this time with creamnoonish MEAL 1 (high fat, medium protein, lotsa veggies) -- today it was 3 eggs scrambled in 1 Tbsp butter w/ red onions, yellow peppers, mozzerella, and prosciutto2pm a few bites of ultra-low-carb pumpkin pie custard (my own recipe I'm still perfecting)4pm TRAIN: rock climbing for 1 hour followed by heavy stuff for 30-45 minutesPostworkout: 30g Blend H, 5g leucine, 1 packet of GU Energy gel (it's 80% maltodextrin) 7pm Dinner -- anything I want that Americans would considered a "balanced" meal that is lowish in fat. Tonight was mango sticky rice (yes, the dessert dish) and duck curry from a Thai restaurant that asked me 3 separate times whether I wanted my "dessert" with dinner. Yes, dammit, that's my rice. It just happens to be very very sugary! 😀9pm Decaf mocha. I really wanted an ice cream sandwich, but the office snack machine was out of them.That's about it!
Thanks a bunch. I'm going to post last 2 days & critique the crap outta them if you are willing…Monday:6am - 11am 4x coffee w 1.5tsp whipping cream & 0.25tsp coconut oil in each11am - about 150-200kcal of these odd nut/seed crackers (uber low carb high fibre)12:45pm - ground beef w tomato & mushrooms2pm - half of a shake containing 1 scoop Nitrean & 5g creatineTrained but due to hip soreness kept it light & fast3:15pm - other half of shake & when I got home then had 3/4 scoop of Dynamis Refuel6:30pm - fish, brussels sprouts & cheese8:45pm - some of the coconut cream pie recipe from CNSTues:6am - 10:30am - same 4x coffee as above10:30 - about 150kcal of similar "crackers"12pm - broccoli "slaw" mix w tuna & cheese & full fat dressing3:30pm - pecans & homemade protein "cookies" (makes me feel better to call them this.. ha!!)4:45 - pre training shake - coffee, 0.5 scoop Nitrean, creatineDuring training I had BCAAs 6:00 - Refuel & creatine8:00 - fish, bagel & 2 homemade cookies I know theres stuff you guys won't know whats in it or how itsmade but any suggestions allows me to think & tweak or change as necessary
Its At Large Nutrition's protein… http://www.atlargenutrition.comI will be using Nitrean+ once my brothers company gets their next shipment
Any suggestions because I saw a 5lb gain on the scale this week!! 😮 Shouldn't really be hormone related either… and I even opted to weigh myself today instead of tomorrow because I benched last night and I'm deadlifting tonight, and always retain fluid after deadlifts.
Here's yesterday:6am to noon - 4 coffees containing 1.5tsp whipping cream and 0.25tsp coconut oil eachnoon - broccoli "slaw" with 1 can tuna, cheddar cheese and full fat bacon ranch dressing3:30pm - cottage cheese with a tbsp sf/ff jello powder (just enough for taste) and peanut butter4:30pm - 1/2 scoop greens+ extra energy, 3g (approx) creatine, 1/2 scoop Nitrean protein powder4:45pm - 6pm - training (bench with bands including board work, shoulders, back, abs/core) and had Rivalus brand BCAAs during and after training (I drink about half during training and the other half immediately after)6:15pm - 3/4 scoop of Dynamis Refuel (http://thedynamisdifference.com/Shop/index.php?route=product/product&product_id=18) and approx 3g creatine7:15pm - 2 eggs, 2 pieces rye bread, banana, handful of these low carb cinnamon "crackers" that I just really like 8:15pm - about 2oz chicken because I was still feeling a bit hungryThen nothing except tea and I go to bed around 9:30
Fat powerlifter here. Been lifting ~3 years, I've competed in 3 meets (1 USPF, 2 RPS). I've competed in the 220s and 242s, but really, I have a frame that should be competing in the 198s. Would CBL even make sense for someone like me (>20% BF%), or would it make sense just to do a standard cal restriction until I get closer to 15%? I've tried low carb before, and it always just made me feel like ass, but I'm not claiming I really knew what I was doing. Even if I do it right, though, I'm super concerned about energy during training. Doesn't being carb depleted make it tough to get the work in? I train with 5/3/1, so it's typically a main lift and 2-3 assistance lifts.My training schedule is typically M/W/F from 7:30-9 p.m., and Su is a morning session from 9-10 a.m. For the weeknight days, from what I've read, it sounds like I would maybe get some carbs in prior to training, then backload post-training. Is that correct?
Fat powerlifter here. Been lifting ~3 years, I've competed in 3 meets (1 USPF, 2 RPS). I've competed in the 220s and 242s, but really, I have a frame that should be competing in the 198s. Would CBL even make sense for someone like me (>20% BF%), or would it make sense just to do a standard cal restriction until I get closer to 15%? I've tried low carb before, and it always just made me feel like ass, but I'm not claiming I really knew what I was doing. Even if I do it right, though, I'm super concerned about energy during training. Doesn't being carb depleted make it tough to get the work in? I train with 5/3/1, so it's typically a main lift and 2-3 assistance lifts.My training schedule is typically M/W/F from 7:30-9 p.m., and Su is a morning session from 9-10 a.m. For the weeknight days, from what I've read, it sounds like I would maybe get some carbs in prior to training, then backload post-training. Is that correct?
You'd be fine to use CBL to drop fat.You could even you CNS if you wanted to make it quicker, your choice.Most people will only be week 2-4 days during the first week of the orientation phase,after that point your body should shift from glucose metabolism to Ketones and most peoplehave huge burst in energy at that point and prefer it to training with carbs.You don't want carbs Pre-workout if fat loss is your goal, leave them post work out and stick with protein and fat pre while making sure to keep you fat intake 1:1 by gram with protein.
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