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Hello everyone! Im a 32 year old male, I've been doing CN for the past six months with pretty satisfying results... don't really know about my bodyfat % but my estimation is about 12-13%... bodyweight: 147.7 lbs, (Im not tall, Im 5 feet 7.72 inches) I kinda got stalled on that program (i might have even been undereating for a while) So i tried having my carb nites every fifth day (did that for only three weeks, though) with not a lot of visible progress. So now, with the hopes of building some lean mass and maybe even finally getting rid of that small pouch of fat in the lower abs i decided to move on to CBL SA. (I do resistance training five days a week, with one fartlek style HIIT session on a core day) My doubts are mainly about macronutients, mostly about fat intake during the ULC part of the day when looking at the pre carbs macro calculator table on the book the number of fat grams to be had seems very, very, low... Lets say, if my desired weight is something like 145, 146 lbs, am i supposed to have only 27, 26.8 grams of fat? And what about fats during the backload? Is that number not important? On the days where one isnt backloading, do i eat like i did on CN? (I hope so, otherwise im really gonna miss bacon!)Thank you for your time and hope you could bear with my english! (it is not my first language, Im from Spain)IronBaker
Hi there!Yeah, going to CBL with 5-6 training days seems like a really, really good thing to do. IMO, yes go with something like 30 g of fat and 60 g of protein before training in the afternoon. I'm 177 lbs and I get around 40 g fat and 75 g protein pre-workout in two meals. If you are really hungry, you could maybe eat some more. Play around with it. After your workout (at night), eat the rest of the protein and fat you need for the day, and ofc all of the carbs you need. Fat is important in the backload in terms of controlling your overall calories. You need to watch you total daily intake on CBL somewhat.Yes, CBL SA in max 30g of carbs on non-training days.
I agree with what Agent has said. Training like you are on CNS is most likely what is causing you to stall. If you did Shockwave or similar, you would be fine. Anyways, CBL for you is a smart move. Regarding fat intake during the day does matter, as mentioned before, the overall intake matters. .5-65g/BW is probably a good starting point to determine for the day. So getting in a majority of your fats during the day can be ideal. I'd suggest getting 1g/BW in protein at least, and the carb amounts, NO do not eat like on a CN, be reasonable. Using 1g/BW on up or down depending on how you're feeling, along with training demands. *To try and help you*Estoy de acuerdo con lo que ha dicho Agente. Formación como si estuvieras en el CNS es más probable que lo que está haciendo que usted se atasca. Si usted hizo Shockwave o similar, que estaría bien. De todas formas, CBL para usted es una decisión inteligente. En cuanto a la ingesta de grasa durante el día es importante, como se mencionó antes, los asuntos generales de admisión. .5-65g / BW es probablemente un buen punto de partida para determinar el día. Por eso, conseguir en la mayoría de las grasas durante el día puede ser ideal. Te sugiero conseguir 1g / BW en proteínas por lo menos, y las cantidades de carbohidratos, NO no comer como en un CN, sea razonable. El uso de 1g / BW en arriba o hacia abajo dependiendo de cómo te sientes, junto con las demandas de formación.
Thank you both for the guidance!So, im going to try 0.65 gr fat per pound of bw (30 of those during ulc part of the day), and 1gr/lb bw for both protein and carbs (60 and under 30 -less than 10, usually- respectively during de the morning) and adjust from there. Did that yesterday and woke up today feeling quite good and without any bloating or water holding... Those macros would leave me around 2000 calories a day, guess that number would be ok for me?
Okay, I would say try it out and see what happens. Just the fact that you are getting in more calories and more carbs might get your fat loss going. Although I would not recommend taking your calories much lower than you did on CNS. So if that doesn't cut it, then you might need to get your calories higher again, so you have something to cut from. But, as I said, give it a shot. That my opinion 🙂
Training is a typical body split. Im currently upping a bit the volume and intensity of the workouts… Monday: legs Tuesday: Chest and biceps Wednesday: HIIT and abs (not backloading after this, just having whey and leucine post-workout) Thursday: Shoulders, traps and triceps Friday: off day Saturday: Back Sunday: off dayYesterday, (saturday) i was pretty tired, low energy levels, and my performance sucked... So i had a bit less fat and a bit more carbs during the backload, still staying in the 2000 cal. range. Don't know, I guessed that would be a good idea?
Training is a typical body split. Im currently upping a bit the volume and intensity of the workouts... Monday: legs Tuesday: Chest and biceps Wednesday: HIIT and abs (not backloading after this, just having whey and leucine post-workout) Thursday: Shoulders, traps and triceps Friday: off day Saturday: Back Sunday: off dayYesterday, (saturday) i was pretty tired, low energy levels, and my performance sucked... So i had a bit less fat and a bit more carbs during the backload, still staying in the 2000 cal. range. Don't know, I guessed that would be a good idea?
That could work, however I think an upper/lower split works better for CBL. If you don't mind changing your training a little, give that a shot.
Training is a typical body split. Im currently upping a bit the volume and intensity of the workouts... Monday: legs Tuesday: Chest and biceps Wednesday: HIIT and abs (not backloading after this, just having whey and leucine post-workout) Thursday: Shoulders, traps and triceps Friday: off day Saturday: Back Sunday: off dayYesterday, (saturday) i was pretty tired, low energy levels, and my performance sucked... So i had a bit less fat and a bit more carbs during the backload, still staying in the 2000 cal. range. Don't know, I guessed that would be a good idea?
That could work, however I think an upper/lower split works better for CBL. If you don't mind changing your training a little, give that a shot.
Just out of curiosity, why do you think a upper/lower split works better for CBL?
Training is a typical body split. Im currently upping a bit the volume and intensity of the workouts... Monday: legs Tuesday: Chest and biceps Wednesday: HIIT and abs (not backloading after this, just having whey and leucine post-workout) Thursday: Shoulders, traps and triceps Friday: off day Saturday: Back Sunday: off dayYesterday, (saturday) i was pretty tired, low energy levels, and my performance sucked... So i had a bit less fat and a bit more carbs during the backload, still staying in the 2000 cal. range. Don't know, I guessed that would be a good idea?
That could work, however I think an upper/lower split works better for CBL. If you don't mind changing your training a little, give that a shot.
Just out of curiosity, why do you think a upper/lower split works better for CBL?
You work more muscle mass. Plus unless you are a competitive bodybuilder, on steroids, or a very advanced lifter, an upper/lower split works better for mass gains.
Training is a typical body split. Im currently upping a bit the volume and intensity of the workouts... Monday: legs Tuesday: Chest and biceps Wednesday: HIIT and abs (not backloading after this, just having whey and leucine post-workout) Thursday: Shoulders, traps and triceps Friday: off day Saturday: Back Sunday: off dayYesterday, (saturday) i was pretty tired, low energy levels, and my performance sucked... So i had a bit less fat and a bit more carbs during the backload, still staying in the 2000 cal. range. Don't know, I guessed that would be a good idea?
That could work, however I think an upper/lower split works better for CBL. If you don't mind changing your training a little, give that a shot.
Just out of curiosity, why do you think a upper/lower split works better for CBL?
You work more muscle mass. Plus unless you are a competitive bodybuilder, on steroids, or a very advanced lifter, an upper/lower split works better for mass gains.
Interesting. I knew that you are working more muscle mass, but didn't know it was better for gaining size. I'm doing PHAT atm. How do you think that fits with CBL? Thanks.
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