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So I have the book, I completed the prep phase, lost 5 lbs, put in my numbers and I am just checking to see if there is anything I could do better.5AM-Coffee coconut oil 10g whey iso11AM- Grass fed flank steak Broccoli walnuts 15g whey iso230-330 Salmon salad 15 g whey iso5:00 maybe some steak if hungry, otherwise preworkout shake outlined in book5:30-630/7 TrainBackload begins: 7:05 PWO shake from book with 50 carbs (waxy maize)7:45 Meat 2 sweet potatos two PB&J sandwiches. 2-3 homemade cookies and maybe a cup or so of white rice10:00 Casein Shake before bed to finish off my protein requiremnetsOnce a week I will get a pizza and eat most of it instead of above mentioned meal.I am doing density bulking, but on my non training days I do back down the back load a little bit.Let me know what you think. All criticism appreciated. I want to do this right. I have only felt bloated once and I think it was from sodium. Strength is going up and I am slowly leaning out actually.ThanksDave
So I have the book, I completed the prep phase, lost 5 lbs, put in my numbers and I am just checking to see if there is anything I could do better.5AM-Coffee coconut oil 10g whey iso11AM- Grass fed flank steak Broccoli walnuts 15g whey iso230-330 Salmon salad 15 g whey iso5:00 maybe some steak if hungry, otherwise preworkout shake outlined in book5:30-630/7 TrainBackload begins: 7:05 PWO shake from book with 50 carbs (waxy maize)7:45 Meat 2 sweet potatos two PB&J sandwiches. 2-3 homemade cookies and maybe a cup or so of white rice10:00 Casein Shake before bed to finish off my protein requiremnetsOnce a week I will get a pizza and eat most of it instead of above mentioned meal.I am doing density bulking, but on my non training days I do back down the back load a little bit.Let me know what you think. All criticism appreciated. I want to do this right. I have only felt bloated once and I think it was from sodium. Strength is going up and I am slowly leaning out actually.ThanksDave
what are your stats brotha? Height/weightI am a big fan of steak too... doing a DB i find myself eating it quite a bit. You haven't mentioned portion sizes though so i'll just say that steak can get pretty high in protein, so i would UP the fats Pre-workout anyway just to play it safe. It sounds like you have everything pretty much figured out tho 8)
This isn't a criticism, but damn that seems expensive. Do you have a line on really inexpensive grass-fed flank steak or something? (Quite interested if so.)As for the protocol, have you considered blending coconut oil and even a bit of raw honey with the sweet potatoes and then whipping them all up in the blender together instead of the PB and J? It's not only tasty and cleaner (in a productive way) than your PB and J, but whipping the sweet potatoes actually increases their GI by quite a substantial amount. Other than that, I would think macadamia nuts are a tad more anabolic than walnuts due to the fat profile (regarding the 11AM meal). -Adam
I am 6'5″ right now at 200lbs. Slightly visible abs, solid lines on obliques. Having Abs isn't the quest though. 400# squat 300 bench 500 200#OHP is the goal.My goal weight right now is 205, so I am following macro bases for that weight. around 300protein for the whole day. Try to get 400 carbs on my backloads.I do get a fair amount of fat, probably double the 38 grams prescribedI love the suggestion about the honey in the sweet potatoes. Also whipping them up is usually what I do. Didn't know it raised the GI. I was just eating the PB&J because ether go down easy and I thought I was supposed to eat junky carbs.As for the grass fed beef. I don't have a inside line on cheap grass fed beef I just know that the extra 1.50 per pound has a much better amino profile, tastes better and is definitely better for me. Thanks for the info on Macadamia nuts too
Just a clarification, the charts in the book are a little odd.The fat g listed is the minimum, pre-workout you want to 1:1 ratio fat to protein. Also, there really isn't a point in going over 1.3 g protein per lbs of BW and even that is a tad excessive for most people.
I am 6'5" right now at 200lbs. Slightly visible abs, solid lines on obliques. Having Abs isn't the quest though. 400# squat 300 bench 500 200#OHP is the goal.My goal weight right now is 205, so I am following macro bases for that weight. around 300protein for the whole day. Try to get 400 carbs on my backloads.I do get a fair amount of fat, probably double the 38 grams prescribedI love the suggestion about the honey in the sweet potatoes. Also whipping them up is usually what I do. Didn't know it raised the GI. I was just eating the PB&J because ether go down easy and I thought I was supposed to eat junky carbs.As for the grass fed beef. I don't have a inside line on cheap grass fed beef I just know that the extra 1.50 per pound has a much better amino profile, tastes better and is definitely better for me. Thanks for the info on Macadamia nuts too
Good goals... CBL WILL def get you to those marks provided you don't over train.I'm 205-210 doing 405 on deep squats (ass to the floor). Only hitting 315 about a month ago so density bulking works wonders man. Good luck in your training brotha
Wtf you gained 100 lbs. on your squat in a month? How much bodyweight did you gain overall during this time? If the answer is none that's kind of awesome. Regardless that's awesome.
Wtf you gained 100 lbs. on your squat in a month? How much bodyweight did you gain overall during this time? If the answer is none that's kind of awesome. Regardless that's awesome.
i strongly doubt that lol. still huge progress, i didnt even gain that much on my squat during the first 3 months of lifting :/
Wtf you gained 100 lbs. on your squat in a month? How much bodyweight did you gain overall during this time? If the answer is none that's kind of awesome. Regardless that's awesome.
i strongly doubt that lol. still huge progress, i didnt even gain that much on my squat during the first 3 months of lifting :/
Haha yeah that was a rather stupid way of me to put it. What I meant was--was that achieved with gaining muscle while losing or maintaining bodyfat? Nothing would surprise me on CBL anymore.-Adam
Wtf you gained 100 lbs. on your squat in a month? How much bodyweight did you gain overall during this time? If the answer is none that's kind of awesome. Regardless that's awesome.
Well in that month I changed to a power lifter style squat. Also I learned about muscle activation / CBS activation and how to properly prime my muscles before lifting..... needless to say I was doing 315 and I don't believe my cns was firing correctly.. I had been lifting for 6 years so when you learn how to do things properly it makes a difference. I was just giving my example of how cbl works because, in my opinion, diet can pretty much govern results.. my quads are finally growing ! Cbl worksEdit: oh... so yeah I gained about 5 good pounds in a little over a month. (A little water took) Pants don't fit tighter so I'm happy.
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