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ok so just finished read the book, awesome stuff but obviously have a few questions.Here is my diet:Wake up 6am6:20 - Bulletproff coffee - Half a brick of 100% grass fed butter/MCT oil and now im adding 10G of whey protein10:00 - Tea with more butter12:30 - Chicken and cucumber or 5 poached eggs or just a steak and steamed veggies4:00 - Train - No idea what to do at the gym5:30 10G creatine, leucine - (Tell me if I need add anything else)6:30 Gluten free pizza or a chicken roll with gravy or whte rice with curry from the thai shop - Depends what i feel like8:00 Ice cream or some donutsThat would be my diet if i was start, should i change anything or is that good? Also I have no idea what exercises I have to do at the gym and how many times I have to do it each week, I though it would be in his book. Does know what kiefer does or anyone recommend a weekly routine.Im at 78kgs12% body fatLooking to get bigger and leaner, basically to what kiefer looks like in his pictures.Thanks
ok so just finished read the book, awesome stuff but obviously have a few questions.Here is my diet:Wake up 6am6:20 - Bulletproff coffee - Half a brick of 100% grass fed butter/MCT oil and now im adding 10G of whey protein10:00 - Tea with more butter12:30 - Chicken and cucumber or 5 poached eggs or just a steak and steamed veggies4:00 - Train - No idea what to do at the gym5:30 10G creatine, leucine - (Tell me if I need add anything else)6:30 Gluten free pizza or a chicken roll with gravy or whte rice with curry from the thai shop - Depends what i feel like8:00 Ice cream or some donutsThat would be my diet if i was start, should i change anything or is that good? Also I have no idea what exercises I have to do at the gym and how many times I have to do it each week, I though it would be in his book. Does know what kiefer does or anyone recommend a weekly routine.Im at 78kgs12% body fatLooking to get bigger and leaner, basically to what kiefer looks like in his pictures.Thanks
I'd really watch the fat intake. If followed correctly you shouldn't go over 40 grams in a day for almost any weight. Idk how much "half a brick" of butter is but i'd use 10-15mL of Coconut oil or 10mL of MCT. You should have a shake with 20-40 grams whey isolate and 5 grams leucine and some caffeine about 30 min before you train. You really need a program for training. For this to work you need to do some good resistance training to spark hypertrophy and get the tGLUT cells responding. Look up Mountain Dog Training as they have some good routines and instructions to follow. That's just a suggestion as there are tons to follow just have some sort of plan so you are in and out of the gym and have a productive, effective workout.About half an hour after your workout have another shake with 20-40grams whey isolate, 60-70 grams dextrose or waxy maize, 5-10g creatine and 5g leucine. After that, wait another half hour and begin your back loading. This should be the cleaner backload if needed or possible (i.e. rice or potatoe products. Nothing fried or high in fat). Then wait an hour and complete your backload with whatever suits you. This is just one suggestion. There are many protocols. In the morning gauge how you feel and your appearance. That will help you determine which type and amounts of carbs work for you.As for training start with a basic 5 day split. Legs day1, Chest day2, Shoulders Day3, rest no back loading Day4, Back Day5, Arms and calves Day6, rest no back loading Day7 and repeat. Basic guidelines is go after warming up aim for 12 or so sets per body part and 16 for legs. Keep the reps at a weight that is hard (but not breaking form) for 8-6 reps. Thats very basic but you should see results. Keifer has his shockwave protocol free on this site. Give that a look and try it out.
Thanks for all the feedback!Yeh I checked out shockwave and im going to start that next monday, its well set out and makes alot of sense. Appreciate your help and hope everything works out well!
You need to add some whey protein isolate to your PWO shake. At least 40 grams. Also, Kiefer says to be careful with the eggs during the low carb portion of the day because they have the propensity to spike insulin. To nullify that effect, make sure to have plenty of fat with them… either fry them in plenty of butter or eat them with something fatty such as bacon.
I'd really watch the fat intake. If followed correctly you shouldn't go over 40 grams in a day for almost any weight. Idk how much "half a brick" of butter is but i'd use 10-15mL of Coconut oil or 10mL of MCT.
Why is this?I think BPC is a great breakfast.
where do you buy dextrose and leucine?
This place has very good prices and products (leucine, creapure, dextrose, etc...): http://www.truenutrition.com/For recommended protein blends (optional) here is Keifer's article: http://www.dangerouslyhardcore.com/236/protein-supplementation-2-0/. Or just buy a good 100% whey protein isolate just make sure and read the ingredients to make sure it isn't cut with any whey protein concentrate (cheap stuff w/o all the lactose removed).
pre workout – 5g leucine/30g whey/5g creatine/1M.R thats basically a pre workout which contains alot of caffeinePWO - 5g creatine/60G Dextroose/30g WheySound good?
ok so just finished read the book, awesome stuff but obviously have a few questions.Here is my diet:Wake up 6am6:20 - Bulletproff coffee - Half a brick of 100% grass fed butter/MCT oil and now im adding 10G of whey protein10:00 - Tea with more butter12:30 - Chicken and cucumber or 5 poached eggs or just a steak and steamed veggies4:00 - Train - No idea what to do at the gym5:30 10G creatine, leucine - (Tell me if I need add anything else)6:30 Gluten free pizza or a chicken roll with gravy or whte rice with curry from the thai shop - Depends what i feel like8:00 Ice cream or some donutsThat would be my diet if i was start, should i change anything or is that good? Also I have no idea what exercises I have to do at the gym and how many times I have to do it each week, I though it would be in his book. Does know what kiefer does or anyone recommend a weekly routine.Im at 78kgs12% body fatLooking to get bigger and leaner, basically to what kiefer looks like in his pictures.Thanks
Ignore a lot of the charts in the CBL book. Apparently tons has been revised since it was put out. You should be eating a 1:1 ratio of Protein:Fat by grams in the Ultra Low Carb (ULC)/Pre-workout part of the day Also you should be shooting for about 1gram per pound of bodyweight in protein per day. Your backload looks to be lacking protein.So since you are 78kg, which is 170lbs roughly, you should be looking to get 170grams of protein and 170grams of fat per day. Backload Carbs are on top of that obviously and need to be scaled to your results. Start high and dial back if you notice fat gain/bloating/loss of definition.
Ignore a lot of the charts in the CBL book. Apparently tons has been revised since it was put out. You should be eating a 1:1 ratio of Protein:Fat by grams in the Ultra Low Carb (ULC)/Pre-workout part of the day Also you should be shooting for about 1gram per pound of bodyweight in protein per day. Your backload looks to be lacking protein.So since you are 78kg, which is 170lbs roughly, you should be looking to get 170grams of protein and 170grams of fat per day. Backload Carbs are on top of that obviously and need to be scaled to your results. Start high and dial back if you notice fat gain/bloating/loss of definition.
Wow, I'm not questioning that what you're saying isn't true (please don't take it that way) but that sounds really, really high for fat for any type of diet. Especially considering that it was previously only around 40 grams.
Wow, I'm not questioning that what you're saying isn't true (please don't take it that way) but that sounds really, really high for fat for any type of diet. Especially considering that it was previously only around 40 grams.
On ULC days you *want* your fat that high. It should account for ~65% of your calories, which is about 1:1 (g) with protein (~30%). On ULC days my fat and protein are both up around 200g and I've eaten as much as 350g fat in one day... ;c)On CBL days, though, I try to keep my fat down to save on overall calories as I'm working a deficit 5-6 days per week (took a year off, due to some setbacks & obligations, and put on a bunch of fat; currently ~22-25%), but it still usually ends up around 120g and results in limiting the number of carbs/treats I get to enjoy. :c(I've been running CBL for 4 weeks now. The first 2 weeks took some adjusting and tweaking but now I control my back loads on M/W and go all-out on Fridays (I do full-body workouts x3) - on Saturdays, which is ULC, I may let myself go over my target intake if I'm feeling hungry, as I've found in previous runs of TNT/CKD that there is a lot more leniency (I heard Kiefer mention on BioJacked the other day as much as 1000 calories) - and I've lost 1.8lb for each of these last 2.
Everyone is right about fat being high while ULC. The number in the book is the bare minimum to ever have, but it's not recommend to have so little.Kiefer likes people have lots of saturated fat in their diet, there are plenty of benefits to having super high saturated fat intake, including skyrocketing T levels and much healthier hormone levels in general.
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