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Hi All,Apologies in advance for this long post, but thought it best to give as much info to get any kind of help.I'm a 5"11, 165 lbs guy and I've recently purchased CarbNite and Carb Backloading with the intention of dropping body fat. It has been a goal to be ripped for my 40th birthday which is now in a couple of weeks and still far from it 😉 My current body fat at the start of the preparation phase was at 17%The reason I chose Carb Nite/Backloading is to maintain weight while dropping body fat. With previous diets I drop weight too rapidly, hopefully with this approach I should be able to maintain my weight and reduce body fat at the same timeMy current workout is based on Phase 3 of Rusty Moore's Visual Impact Workout in which he recommends to lift heavy using low reps while on a severe calorie deficit. I tried Rusty's diet as outlined in the book was just losing too much weight too fast. So I've maintained the workout plan but with Carb Backloading.Evening workouts are not possible for me because of family commitments, so train at 7am (fasted) or noon (with a snack at around 10 - 10:30)I've tweaked the workout slightly to fit within my hour window 🙁Monday - Chest/AbsBench Press - 5 - 7 sets (5 reps, with the final two sets of 2 reps at pretty much my max weight)Incline DB press - 5-7 sets (5 reps, with the final two sets of 2 reps at pretty much my max weight)Planks x3 (attemp 2 min hold, but currently is only at 1min each :()Renegade Rows x4 (4,3,2,2 reps)Tuesday - Back/BicepsOne arm DB rows - 5-7 sets (5 reps, with the final two sets of 2 reps at pretty much my max weight)Pullups - 4 sets (max)Barbell curls - 5 sets (5 reps, with the final two sets of 2 reps at pretty much my max weight)Incline DB curl - 4-5 sets (5 reps, with the final two sets of 2 reps at pretty much my max weight)Wednesday - Shoulders/TricepsMilitary press - 5 - 7 sets (5 reps, with the final two sets of 2 reps at pretty much my max weight)Seated DB press - 5 - 7 sets (5 reps, with the final two sets of 2 reps at pretty much my max weight)Close grip Bench press - 5 sets (5 reps, with the final two sets of 2 reps at pretty much my max weight)Triceps Dip (Machine) - 5 sets (5 reps, with the final two sets of 2 reps at pretty much my max weight)Thursday - RestFriday/Sat I follow the program as laid out in Rusty's book but just one exerciseFriday - Chest/Back/AbsBench Press - 5 - 7 sets (5 reps, with the final two sets of 2 reps at pretty much my max weight)Incline DB press - 5-7 sets (5 reps, with the final two sets of 2 reps at pretty much my max weight)One arm DB rows - 5-7 sets (5 reps, with the final two sets of 2 reps at pretty much my max weight)Planks x3 (attemp 2 min hold, but currently is only at 1min each :()Renegade Rows x4 (4,3,2,2 reps)Saturday - Shoulders/Biceps/TricepsMilitary press - 5 - 7 sets (5 reps, with the final two sets of 2 reps at pretty much my max weight)Seated DB press - 5 - 7 sets (5 reps, with the final two sets of 2 reps at pretty much my max weight)Barbell curls - 5 sets (5 reps, with the final two sets of 2 reps at pretty much my max weight)Close grip Bench press - 5 sets (5 reps, with the final two sets of 2 reps at pretty much my max weight)Would this workout be ok for Carb backloading? I try to follow 5 days a week, but sometimes is 4 days due to work/family commitmentsI'm currently on day 8 of the preparation phase and I have an evening dinner to attend to this Saturday (day 10) where I intend to do my first backload since it will most probably be a carb heavy dinner which should suit the backloading part just fine. Will that be ok? I plan to do a workout before I go to the event on SaturdayMy current nutrition during the preparation phase is as follows:Workout dayOn wake up: Coffe with single cream and couple of splenda-mini (not sure what heavy whipping cream is in the UK)Breakfast/Snack: Two boiled eggs with 20gms of almonds, green teaPre-workout: Thermo-extreme (4 caps)Post workout: 15g whey isolate, 15g peptopro, casein hydrolysate, 15g micellar casein, 3g leucine, black coffee (any tips to sweeten the hydrolysate? Currently I use about 10 drops of flavdrops which seems to make it minimally better)Lunch: Chicken thighs / Beef steaks / pork shoulder / Sausage / Chorizo cooked in coconut oil with Brocolli and BeansDinner: Chicken thighs / Beef steaks / pork shoulder / Sausage / Chorizo cooked in coconut oil with Brocolli and BeansBefore bed: whey protein with alpha men and omega 3On an off day, I follow pretty much the plan above without the pre/post workout.My average calories across the last 7 days has been around 1800 cals, ranging from 1500 to a max of 2100 (where I seemed to be starving no matter how much I ate). My carbs have been consistently under 30gms (overall carbs have been within 40g with 20g coming from fibre)Keifer doesn't seem to mention anything about the recommended calories for the preparation and after and hence I needed to check if I'm on track or needed to change anything what I'm doing currently. Any help/advice/feedback would be greatly appreciated and apologies again for the long thread
Anyone have any comments?Also, I was reading on some recommended workouts during CBL and it seems Keifer recommends hypertrophy type workouts i.e. higher reps? Is that true? Does that mean the current workout I'm on (strength training, lower rep style workouts) won't be as effective?I've seen that Keifer has created his own program called the heavy duty CBL which I can't seem to find anywhere. Could someone please point me to it if possible?
Yo!First off, congrats and welcome. 🙂In reference to ur second post, see here http://athlete.io/1226/heavy-duty-cbl/If ur intention is to lose body fat over the next few weeks in particular, my advice would be to use a modified Carb Nite Solution. CNS will usually beat CBL in such a short time period - the trick will be to modify your training or modify several Carb Nites into your week to keep up your training intensity. Also, remember that a Backload is pre-loading the next days carb stores. If you happened to have a few ultra-low carb (ULC) days before a re-carb session, Kiefer in recent podcasts has mentioned the body trying to hold onto glycogen stores for up to 24 hours. Meaning, Carb Nite on Saturday = leg workout on Monday. Ultimately, it will depend on how your body responds and the time allotted to reach your goals. You may have to decide which is more important - gaining strength or losing body fat. While that's the appeal of CBL - not having to make that choice - it may come down to that based on your timeline.
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