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Could you guys look at my diet plan and let me know what you think as I have gone from 190lbs @ 12-13% BF, to 200lbs@16-18% BF in 2 months. I am 5'11″ if that matters. I have been following the SA CBL protocol, and am by no means new to bodybuilding. I have been training for 16yrs, and currently hitting 420lbs on the bench with a slingshot.My meals are as follows on workout days:Wake up-Coffee with heavy whipping cream6am trainingPost training-hypertrophic shake-SA dosages and Muscle Pharm Combat Powder(25g)30minutes later-another scoop of combat powder, 100mg of caffeine and 2 tbls mct oil1 chicken breast at nooncup of cottage cheese with one scoop of peanut butter at 3pmsteak or chicken with 1.5 large fries for dinner 1 hour later, 1/2 quart of ice cream with 3 donuts or two pop tartsNon workout dayswake up-coffee and heavy whipping cream2 hours later-2 scoops of combat powder, 2 tbl mct oil, 100mg of caffeine1 chicken breast at nooncup of cottage cheese and 1 scoop of peanut buttersteak or chicken with salad for dinner1 hour later, 2 scoops of combat powder with creatine and leucineI feel that I am not eating nearly the food some of you guys are, but continuing to pickup weight. Sure I am getting alot stronger, but my goal was to gain strength, and lose body fat. I workout 4 days a week at 6am, and only back load on those days.What could be the cause of my fat gain here? I have posted before pics in the results section for anyone interested, and now, you can barely see that I have any abs at all.
Could you guys look at my diet plan and let me know what you think as I have gone from 190lbs @ 12-13% BF, to 200lbs@16-18% BF in 2 months. I am 5'11" if that matters. I have been following the SA CBL protocol, and am by no means new to bodybuilding. I have been training for 16yrs, and currently hitting 420lbs on the bench with a slingshot.My meals are as follows on workout days:Wake up-Coffee with heavy whipping cream6am trainingPost training-hypertrophic shake-SA dosages and Muscle Pharm Combat Powder(25g)30minutes later-another scoop of combat powder, 100mg of caffeine and 2 tbls mct oil1 chicken breast at nooncup of cottage cheese with one scoop of peanut butter at 3pmsteak or chicken with 1.5 large fries for dinner 1 hour later, 1/2 quart of ice cream with 3 donuts or two pop tartsNon workout dayswake up-coffee and heavy whipping cream2 hours later-2 scoops of combat powder, 2 tbl mct oil, 100mg of caffeine1 chicken breast at nooncup of cottage cheese and 1 scoop of peanut buttersteak or chicken with salad for dinner1 hour later, 2 scoops of combat powder with creatine and leucineI feel that I am not eating nearly the food some of you guys are, but continuing to pickup weight. Sure I am getting alot stronger, but my goal was to gain strength, and lose body fat. I workout 4 days a week at 6am, and only back load on those days.What could be the cause of my fat gain here? I have posted before pics in the results section for anyone interested, and now, you can barely see that I have any abs at all.
If you training in the morning, you shouldn't be having anything besides maybe coffee/caffeine. No HWC or oil. Have that afterwards. A PWO shake in the mornings should not have carbs in it. Each meal should be close to 1:1 ratio for fats and proteins. No whey during the ULC part of the day. It spikes insulin levels halting fat burning. Stick to the red meats for an easier ratio and butter and bacon and use coconut oil as well to cook with. If you want lean cuts of meat have those in the backload meal. If you're not lifting the next morning do not backload. Even if you lift that morning and not training the next day. The cottage cheese should be ate in the evenings maybe closer to bed, nix the nuts/plants fats. Peanut butter is good to have occasionally but good for during a backload. Also you have to make the backload carbs work for you. Having the same thing every and not seeing results won't get you there. Plus you should be having a low far carb/protein meal at first then an hour later have some dirtier carbs. You have to deplete yourself of glycogen stores when you lift, thus why lifting heavy is a must. For the coffee your best bet is to have coconut oil and not heavy whipping cream.
1. Nothing but caffeine and water before workouts. You can have black coffee, but caffeine pills best.2. You should have 30 g of carbs post workout.3. Get rid of the protein and MCT shake. 4. You should not be eating chicken breast by itself, add in some fat with it, or eat ground beef instad.5. You do know when you are AM training you supposed to backload the night before right? 6. Do not take protein shakes on off days, unless you are backloading for the next morning's session.
Alot of the stuff you guys are suggesting is contradictory to what is in the CBL book. I followed the 6am training day meal plan to the T in the back of the book, but your suggestions are totally opposite. Probably makes sense why I picked up so much useless mass. Could you suggest a 6am workout day meal plan and non workout day meal plan so I can get a good grasp of what I should be eating. Right now I am at 200lbs and 17% BF, my goal is to be at 195lbs and 8-10% BF.
Alot of the stuff you guys are suggesting is contradictory to what is in the CBL book. I followed the 6am training day meal plan to the T in the back of the book, but your suggestions are totally opposite. Probably makes sense why I picked up so much useless mass. Could you suggest a 6am workout day meal plan and non workout day meal plan so I can get a good grasp of what I should be eating. Right now I am at 200lbs and 17% BF, my goal is to be at 195lbs and 8-10% BF.
Nothing I said is contradictory to the text of the book. The meal plans are confusing and they probably shouldn't be in there because they do contradict what Kiefer preaches. There are a few errors in the book as well, like 1 gram of coconut oil should be 1 tablespoon of coconut oil.Here is what you should do:When you train in the morning, that workout's backload is the night before, not the day of.For example, let's say you training schedule looks like this:Sun - OffMon - TrainTue - TrainWed - OffThurs - TrainFri - TrainSat- OffYou would want to backload the nights of Sunday, Monday, Wednesday, and Thursday.When you train in the AM, you also want to train fasted to get the anabolic benefits of training fasted. For info on that read Chapter 43 in the CBL book.Here is what I would do for meals:Off Day (no backload, this would be Saturday in my example)Wake up - Coffee with whipping cream or coconut oil14 hours after eating last night (probably around 11 am for you) - half a pound of bacon and five eggsDinner time - One pound of 80/20 ground beefAn hour or two before bed - Cup of cottage with peanut butterOff Day with Backload (Sunday and Wednesday in my example)Wake up - Coffee with whipping cream or coconut oil14 hours after eating last night (probably around 11 am for you) - half a pound of bacon and five eggsAfternoon meal - 80/20 ground beefAbout 4 hours before bed - backloadTraining Day with Backload (Monday and Thursday in my example)Wake up - black coffee or caffeine pillsTrainPost Workout - 50 g of protein powder, 30 g of Carbs, 5 g of leucine, more caffeineLunch - Pound of 80/20 ground beefAfternoon meal - cottage cheese and peanut butterAbout 4 hours before bed - backloadTraining Day without Backload (Tuesday and Friday in my example)Wake up - black coffee or caffeine pillsTrainPost Workout - 50 g of protein powder, 30 g of Carbs, 5 g of leucine, more caffeineLunch - Pound of 80/20 ground beefDinner- Grilled Chicken wings with season saltBefore Bed - Cottage Cheese and Peanut butterAdd veggies as needed
Alot of the stuff you guys are suggesting is contradictory to what is in the CBL book. I followed the 6am training day meal plan to the T in the back of the book, but your suggestions are totally opposite. Thus the reason the book is called CBL 1.0. There is constantly new information coming out, and some of it contradicts old information. Remember, this book revolves around science, which is constantly changing as new discoveries are made. Probably makes sense why I picked up so much useless mass. Could you suggest a 6am workout day meal plan and non workout day meal plan so I can get a good grasp of what I should be eating. Right now I am at 200lbs and 17% BF, my goal is to be at 195lbs and 8-10% BF. -Nothing but coffee or caffeine pre workout.-Pwo shake of hydro/whey protein, creatine, leucine, and malto/dextrose (or another source of fast acting carbs you prefer-about 60 minutes after your pwo shake you can begin consuming just fats and protein. Best is fatty cuts of grass fed red meats and some coco oil or grass fed butter. Try to stay away from dairy, it will definitely slow down progress. Make this meal big so you don't get hungry for a while, or at least till you back load.-STAY AWAY FROM PEANUT BUTTER! That shit will slow down your progress big time if you take it during ULC part of day.-First meal of backload make it low fat. Some suggestions are jasmine rice, sweet/white potatoes, rice pasta, and some lean cut of meat. -Then at the end have your fatty meal. Could be some dessert like ice cream, doughnuts, or cookies. -Only backload if you are training the next morning. Try to keep your backloads to just 2 hours from the time you have your first meal.These are some basic guidelines to go by if you are trying to slim down. You will have to play with the carbs to get your sweet spot. Hope that what me and ibobland suggested helps and good luck!
I train in the am as well. The main thing you should be focused on is your body. you have to read your body and see how it reacts to certain foods, meal times, your workouts, ect. That is the main thing i have taken from the book is reading your body and find what works for you. start changing the carbs you eat around maybe change how you train and see if that works.
When you say 1lb of 80/20 ground beef, is that the specific beef leaness or you saying buy 99% lean beef, and eat 20% of say an avocado, walnuts to get more of the healthy fats?
When you say 1lb of 80/20 ground beef, is that the specific beef leaness or you saying buy 99% lean beef, and eat 20% of say an avocado, walnuts to get more of the healthy fats?
I would buy 80% lean ground beef (85% will work too). You can buy leaner beef if you want, but if you do, yes you should eat some other fat source to increase the fat content. Ideally you should get grass fed beef, the fattier the better.
Thanks fellas. I picked up some 75/25 ground beef, and have been hitting 1lb of that at lunch times.
If i train at 11am or noon would this routine work as well? or would a backload the night before not work for training that late?
If i train at 11am or noon would this routine work as well? or would a backload the night before not work for training that late?
This depends on your sleeping schedule. If you can give me more info I can help you.
If i train at 11am or noon would this routine work as well? or would a backload the night before not work for training that late?
This depends on your sleeping schedule. If you can give me more info I can help you.
I tend to go to sleep late, anywhere from 1-3 am and am starting to wake up at 10-11 am.I just got a new work schedule so whenever I have the afternoon/night free I am going to train around 3-5 pm but If I have work I am going to try and train around 11 or noon.
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