Critique my CBL Day

[Gambit217]

Hi,Just thought I'd put up my info and current plan, all thoughts, criticisms and suggestions would really be welcomed !Thanks,AnthonyAge : 32Height : 6ft 1inWeight : 77kgsBodyfat : Circa 13-14%I'm currently training 4 days a week on a program given to me by a certified strenght and conditioning coach here in Ireland with a finisher one of these days and hill sprints another morning. My weights program consists compound lift followed by supersets of push pull exercises. I've been training on the CBL evening plan for the last 3 months and I've seen some decent size gains and my numbers in the gym are all up.Body fat is still hovering around the same, ideally I'd like to get that down but I'm kind of caught between a rock and a hard place as I'm looking to continue to add good size also. The age old quest !  ;DBelow is my daily plan on training and non training days - let me know what you guys think.Training Days6.40am Wake Up6.50am Espresso9.30am 3 bacon with 2 eggs fried in a knob of Kerrygold butter (grass fed butter)11am Black coffee no milk or sweetener3pm 180g beef burger, slice of red cheddar on bed of salad (grass fed beef)4pm Black coffee no milk or sweetener6.20pm Weights Training7.45pm PWO shake, 40g whey, 40g dextrose, 10g leucene, 10g creatine8.25pm 180g beef burger, half a large sweet potato and 2 fried eggs with shake containing 10g whey and 10g leucene (grass fed beef)9pm 3 homemade sweet potato doughnuts, ingredients below.9.30pm 150g low fat cottage cheese mixed with 20g of whey and 1 tsp organic dark cocoa powder9.45pm BedNon Training Days6.40am Wake Up6.50am Espresso9.30am 3 bacon with 2 eggs fried in a knob of Kerrygold butter (grass fed butter)11am Black coffee no milk or sweetener3pm 180g beef burger, slice of red cheddar on bed of salad (grass fed beef)4pm Black coffee no milk or sweetener9pm 200g beef chilli, contains 1/2 tin of chopped tomatoes and 1/3 chopped green pepper.9.45pm Bed*Once a week I will also have an espresso in the afternoon with a couple of squares of 90% cocoa dark chocolate.*(Sweet potato doughnuts ingredients : 2 cups cooked sweet potato, 23g dextrose, 70g whey, 2 tabelspoons gluten free flour, 1 teaspoon baking powder, 6 squares of milk chocolate for topping and 2 egg whites) Makes 6 doughnuts

[T-Bone300]

I'm only 3 days into my prep phase but looks ok to meIf its not working you could take out the 09:30 breakfast to prolong fat burning cycle (I'm quite happy not eating until 13:00) additionally, you don't appear to have any fibre in the first half of the day either, try adding somere: training - throw in some tabata intervals to see if those help raise the metabolismDoes your training include deadlifts & squats? (if not I'd question the program - but hey I'm a powerlifter  😀

[Gambit217]

I'm only 3 days into my prep phase but looks ok to meIf its not working you could take out the 09:30 breakfast to prolong fat burning cycle (I'm quite happy not eating until 13:00) additionally, you don't appear to have any fibre in the first half of the day either, try adding somere: training - throw in some tabata intervals to see if those help raise the metabolismDoes your training include deadlifts & squats? (if not I'd question the program - but hey I'm a powerlifter  😀

Thanks for taking the time to have a look mate. I am a little unsure on breakfast, because I have my last evening meal around 9.30-10pm I wonder if it is good to fast what is essentially 12-13 hours? Or does anyone know if fasting longer is ok considering the early morning coffee?Good tip on the fibre, just gotten out of the habit of steaming Brocolli etc, have just been using salad considering its easier to prep. I'm not feeling the hunger pangs too much without the fibre but you're right, important to get it in. I have a home gym with good bench, lots of weight &  squat rack so yeah squats are a big part of my program, deadlifts not at the moment, I've done them quite alot when in a gym but not really an option in a rented house. I'd probably loose my deposit ! 😀I hear you on the tabatas, I should've explained that my finisher is essentially a tabata. 8 body weight exercises done 20 secs on 10 secs off. 4 rounds with 1 min rest. They suck. 🙂Thanks again for the advice !

[John LaPlaca Jr]

Hi,Just thought I'd put up my info and current plan, all thoughts, criticisms and suggestions would really be welcomed !Thanks,AnthonyAge : 32Height : 6ft 1inWeight : 77kgsBodyfat : Circa 13-14%I'm currently training 4 days a week on a program given to me by a certified strenght and conditioning coach here in Ireland with a finisher one of these days and hill sprints another morning. My weights program consists compound lift followed by supersets of push pull exercises. I've been training on the CBL evening plan for the last 3 months and I've seen some decent size gains and my numbers in the gym are all up.Body fat is still hovering around the same, ideally I'd like to get that down but I'm kind of caught between a rock and a hard place as I'm looking to continue to add good size also. The age old quest !  ;DBelow is my daily plan on training and non training days - let me know what you guys think.Training Days6.40am Wake Up6.50am Espresso9.30am 3 bacon with 2 eggs fried in a knob of Kerrygold butter (grass fed butter)11am Black coffee no milk or sweetener3pm 180g beef burger, slice of red cheddar on bed of salad (grass fed beef)4pm Black coffee no milk or sweetener6.20pm Weights TrainingWhat time of program are you following?7.45pm PWO shake, 40g whey, 40g dextrose, 10g leucene, 10g creatine8.25pm 180g beef burger, half a large sweet potato and 2 fried eggs with shake containing 10g whey and 10g leucene (grass fed beef)I would keep this meal as low fat as possible and add a lot more carbs9pm 3 homemade sweet potato doughnuts, ingredients below.This sounds fantastic! I think I NEED a donut maker now! lol9.30pm 150g low fat cottage cheese mixed with 20g of whey and 1 tsp organic dark cocoa powderThis meal isn't really necessary if you have better backload meals9.45pm BedYour ULC portion looks good.Non Training Days6.40am Wake Up6.50am Espresso9.30am 3 bacon with 2 eggs fried in a knob of Kerrygold butter (grass fed butter)11am Black coffee no milk or sweetener3pm 180g beef burger, slice of red cheddar on bed of salad (grass fed beef)4pm Black coffee no milk or sweetener9pm 200g beef chilli, contains 1/2 tin of chopped tomatoes and 1/3 chopped green pepper.9.45pm BedYour ULC day looks good. My only suggestion would be to add some vegetables*Once a week I will also have an espresso in the afternoon with a couple of squares of 90% cocoa dark chocolate.*What is the carb content?(Sweet potato doughnuts ingredients : 2 cups cooked sweet potato, 23g dextrose, 70g whey, 2 tabelspoons gluten free flour, 1 teaspoon baking powder, 6 squares of milk chocolate for topping and 2 egg whites) Makes 6 doughnutsOnce again these sound fantastic. Do you mix it all up and put them in a donut maker?

Comments in red above.

[Gambit217]

Hi,Just thought I'd put up my info and current plan, all thoughts, criticisms and suggestions would really be welcomed !Thanks,AnthonyAge : 32Height : 6ft 1inWeight : 77kgsBodyfat : Circa 13-14%I'm currently training 4 days a week on a program given to me by a certified strenght and conditioning coach here in Ireland with a finisher one of these days and hill sprints another morning. My weights program consists compound lift followed by supersets of push pull exercises. I've been training on the CBL evening plan for the last 3 months and I've seen some decent size gains and my numbers in the gym are all up.Body fat is still hovering around the same, ideally I'd like to get that down but I'm kind of caught between a rock and a hard place as I'm looking to continue to add good size also. The age old quest !  ;DBelow is my daily plan on training and non training days - let me know what you guys think.Training Days6.40am Wake Up6.50am Espresso9.30am 3 bacon with 2 eggs fried in a knob of Kerrygold butter (grass fed butter)11am Black coffee no milk or sweetener3pm 180g beef burger, slice of red cheddar on bed of salad (grass fed beef)4pm Black coffee no milk or sweetener6.20pm Weights TrainingWhat time of program are you following?7.45pm PWO shake, 40g whey, 40g dextrose, 10g leucene, 10g creatine8.25pm 180g beef burger, half a large sweet potato and 2 fried eggs with shake containing 10g whey and 10g leucene (grass fed beef)I would keep this meal as low fat as possible and add a lot more carbs9pm 3 homemade sweet potato doughnuts, ingredients below.This sounds fantastic! I think I NEED a donut maker now! lol9.30pm 150g low fat cottage cheese mixed with 20g of whey and 1 tsp organic dark cocoa powderThis meal isn't really necessary if you have better backload meals9.45pm BedYour ULC portion looks good.Non Training Days6.40am Wake Up6.50am Espresso9.30am 3 bacon with 2 eggs fried in a knob of Kerrygold butter (grass fed butter)11am Black coffee no milk or sweetener3pm 180g beef burger, slice of red cheddar on bed of salad (grass fed beef)4pm Black coffee no milk or sweetener9pm 200g beef chilli, contains 1/2 tin of chopped tomatoes and 1/3 chopped green pepper.9.45pm BedYour ULC day looks good. My only suggestion would be to add some vegetables*Once a week I will also have an espresso in the afternoon with a couple of squares of 90% cocoa dark chocolate.*What is the carb content?(Sweet potato doughnuts ingredients : 2 cups cooked sweet potato, 23g dextrose, 70g whey, 2 tabelspoons gluten free flour, 1 teaspoon baking powder, 6 squares of milk chocolate for topping and 2 egg whites) Makes 6 doughnutsOnce again these sound fantastic. Do you mix it all up and put them in a donut maker?

Comments in red above.

Hey mate,Thanks for the reply. My training plan was given by a S&C coach. Its usually squats or overhead press 4 sets followed by 4 supersets of bench & trx rows, close grip bench & barbell rows, chins & rows, then usually another 3/4 sets of more isolated stuff like skull crushers, dips, push ups superset again with rows, sometimes floor press. In terms of my first backload meal would you suggest dropping the eggs then or is it the beef?Forgot to add that the beef mince is less than 10% fat. With the cottage cheese meal before bed it's the low fat version & I was wondering about it. I basically added it to ensure I was getting enough protein in with the evening carbs?The Lindt has 1.5g of carbs per square if I remember correctly but will double check this later. As for the doughnuts mate, no maker needed. Just need a blender or mixer & a doughnut tray. They take about 12 mins in the oven. I bought the  dougnut tray on amazon pretty cheap. I can post up the full ingredients & recipe if you want? They're really easy to make. 🙂

[John LaPlaca Jr]

Hi,Just thought I'd put up my info and current plan, all thoughts, criticisms and suggestions would really be welcomed !Thanks,AnthonyAge : 32Height : 6ft 1inWeight : 77kgsBodyfat : Circa 13-14%I'm currently training 4 days a week on a program given to me by a certified strenght and conditioning coach here in Ireland with a finisher one of these days and hill sprints another morning. My weights program consists compound lift followed by supersets of push pull exercises. I've been training on the CBL evening plan for the last 3 months and I've seen some decent size gains and my numbers in the gym are all up.Body fat is still hovering around the same, ideally I'd like to get that down but I'm kind of caught between a rock and a hard place as I'm looking to continue to add good size also. The age old quest !  ;DBelow is my daily plan on training and non training days - let me know what you guys think.Training Days6.40am Wake Up6.50am Espresso9.30am 3 bacon with 2 eggs fried in a knob of Kerrygold butter (grass fed butter)11am Black coffee no milk or sweetener3pm 180g beef burger, slice of red cheddar on bed of salad (grass fed beef)4pm Black coffee no milk or sweetener6.20pm Weights TrainingWhat time of program are you following?7.45pm PWO shake, 40g whey, 40g dextrose, 10g leucene, 10g creatine8.25pm 180g beef burger, half a large sweet potato and 2 fried eggs with shake containing 10g whey and 10g leucene (grass fed beef)I would keep this meal as low fat as possible and add a lot more carbs9pm 3 homemade sweet potato doughnuts, ingredients below.This sounds fantastic! I think I NEED a donut maker now! lol9.30pm 150g low fat cottage cheese mixed with 20g of whey and 1 tsp organic dark cocoa powderThis meal isn't really necessary if you have better backload meals9.45pm BedYour ULC portion looks good.Non Training Days6.40am Wake Up6.50am Espresso9.30am 3 bacon with 2 eggs fried in a knob of Kerrygold butter (grass fed butter)11am Black coffee no milk or sweetener3pm 180g beef burger, slice of red cheddar on bed of salad (grass fed beef)4pm Black coffee no milk or sweetener9pm 200g beef chilli, contains 1/2 tin of chopped tomatoes and 1/3 chopped green pepper.9.45pm BedYour ULC day looks good. My only suggestion would be to add some vegetables*Once a week I will also have an espresso in the afternoon with a couple of squares of 90% cocoa dark chocolate.*What is the carb content?(Sweet potato doughnuts ingredients : 2 cups cooked sweet potato, 23g dextrose, 70g whey, 2 tabelspoons gluten free flour, 1 teaspoon baking powder, 6 squares of milk chocolate for topping and 2 egg whites) Makes 6 doughnutsOnce again these sound fantastic. Do you mix it all up and put them in a donut maker?

Comments in red above.

Hey mate,Thanks for the reply. My training plan was given by a S&C coach. Its usually squats or overhead press 4 sets followed by 4 supersets of bench & trx rows, close grip bench & barbell rows, chins & rows, then usually another 3/4 sets of more isolated stuff like skull crushers, dips, push ups superset again with rows, sometimes floor press. In terms of my first backload meal would you suggest dropping the eggs then or is it the beef?Forgot to add that the beef mince is less than 10% fat. You can have whatever protein source you like. I would just keep this meal under 10 grams of fat atleast and as close to zeroWith the cottage cheese meal before bed it's the low fat version & I was wondering about it. I basically added it to ensure I was getting enough protein in with the evening carbs?I would either add this food else where in the day or have another backload here. Combine the sweet potatoe donuts with the cottage cheese as an entire meal. The Lindt has 1.5g of carbs per square if I remember correctly but will double check this later. As for the doughnuts mate, no maker needed. Just need a blender or mixer & a doughnut tray. They take about 12 mins in the oven. I bought the  dougnut tray on amazon pretty cheap. I can post up the full ingredients & recipe if you want? They're really easy to make. 🙂That would be great

[Gambit217]

Excellent – I'll give these tweaks a go next CBL evening so !  🙂I'm going to switch from Sweet Potato to regular potato for a couple of weeks just to see if they are the cause of bloating.Here's the Sweet Potato Doughnut Recipe.Any questions on it, let me know !Sweet Potato DoughnutsIngredients:2-3 cups peeled, diced & cooked sweet potato3 scoops protein powder (flavour is dealers choice)1.5 scoops dextrose2 egg whites2 tbsp flour (I prefer gluten free)1 tsp baking powderChocolate for toppings (dealers choice again)InstructionsBlend the cooked sweet potato on high speed for about 30 secs. Then add in all above ingredients & blend til all mixed and a smooth cake like consistency is reached. I would recommend stopping a couple of times to scrape any protein powder that may stick to sides of blender. Once you're happy with the consistency, simply pour into a buttered doughnut (or muffin) tray & bake on 190c or 375f for about 10-12 mins depending on your oven. Remove once they have gone golden brown & a toothpick inserted comes out clean. Then just pop them out of the tray & allow to cool on a wire rack or plate. Afterwards top with whatever floats your boat, milk chocolate, white chocolate, dextrose, hundreds & thousands etc and leave for a while to set or eat there and then if you like em messy !  ;D

[apisula2000]

Excellent - I'll give these tweaks a go next CBL evening so !  🙂I'm going to switch from Sweet Potato to regular potato for a couple of weeks just to see if they are the cause of bloating.Here's the Sweet Potato Doughnut Recipe.Any questions on it, let me know !Sweet Potato DoughnutsIngredients:2-3 cups peeled, diced & cooked sweet potato3 scoops protein powder (flavour is dealers choice)1.5 scoops dextrose2 egg whites2 tbsp flour (I prefer gluten free)1 tsp baking powderChocolate for toppings (dealers choice again)InstructionsBlend the cooked sweet potato on high speed for about 30 secs. Then add in all above ingredients & blend til all mixed and a smooth cake like consistency is reached. I would recommend stopping a couple of times to scrape any protein powder that may stick to sides of blender. Once you're happy with the consistency, simply pour into a buttered doughnut (or muffin) tray & bake on 190c or 375f for about 10-12 mins depending on your oven. Remove once they have gone golden brown & a toothpick inserted comes out clean. Then just pop them out of the tray & allow to cool on a wire rack or plate. Afterwards top with whatever floats your boat, milk chocolate, white chocolate, dextrose, hundreds & thousands etc and leave for a while to set or eat there and then if you like em messy !  ;D

When you say 1.5 scoops of dextrose, are you talking TBS or what?

[Gambit217]

Excellent - I'll give these tweaks a go next CBL evening so !  🙂I'm going to switch from Sweet Potato to regular potato for a couple of weeks just to see if they are the cause of bloating.Here's the Sweet Potato Doughnut Recipe.Any questions on it, let me know !Sweet Potato DoughnutsIngredients:2-3 cups peeled, diced & cooked sweet potato3 scoops protein powder (flavour is dealers choice)1.5 scoops dextrose2 egg whites2 tbsp flour (I prefer gluten free)1 tsp baking powderChocolate for toppings (dealers choice again)InstructionsBlend the cooked sweet potato on high speed for about 30 secs. Then add in all above ingredients & blend til all mixed and a smooth cake like consistency is reached. I would recommend stopping a couple of times to scrape any protein powder that may stick to sides of blender. Once you're happy with the consistency, simply pour into a buttered doughnut (or muffin) tray & bake on 190c or 375f for about 10-12 mins depending on your oven. Remove once they have gone golden brown & a toothpick inserted comes out clean. Then just pop them out of the tray & allow to cool on a wire rack or plate. Afterwards top with whatever floats your boat, milk chocolate, white chocolate, dextrose, hundreds & thousands etc and leave for a while to set or eat there and then if you like em messy !  ;D

When you say 1.5 scoops of dextrose, are you talking TBS or what?

Sorry, I use a normal plastic scooper like the ones you would use with your protein powder. It works out at around 35g of dextrose. The amount of dextrose can be varied depending on how sweet you want the doughnuts to be. They are generally quite sweet with the 35g of dextrose but can add more or less if you want.

[Gambit217]

Just wondering if anyone else would have any input on my current plan.I am wondering if anyone has any thoughts or suggestions on how to continue to add some size but also look to lose some of the last stubborn fat (around love handles and lower stomach)..is it as simple as loweing your total backload or more strategic as in cutting back the 2nd meal carb amount ?

[T-Bone300]

Just wondering if anyone else would have any input on my current plan.I am wondering if anyone has any thoughts or suggestions on how to continue to add some size but also look to lose some of the last stubborn fat (around love handles and lower stomach)..is it as simple as lowering your total backload or more strategic as in cutting back the 2nd meal carb amount ?

How does the backload bit work?I used the charts and based off the amount of weight dropped during the prep phase it recommended consuming 600g carbs in the backload meal. I assumed that was a single meal however you are suggesting multiple meals - so I guess this all depends on how long the carb feast window remains open and if all the glucose shuttles itself into the muscle cells during that period (If it a limited window then dropping that 2nd feast may help as that's what might be causing the weight to stay on)Looking through your diet again I notice you aren't supplementing many fats into your diet - specifically mct. I've just purchased mct powder and it's surprisingly tasty (much nicer than coconut oil which is also high in mct) Did you exclude for any reason in particular?

[Gambit217]

Just wondering if anyone else would have any input on my current plan.I am wondering if anyone has any thoughts or suggestions on how to continue to add some size but also look to lose some of the last stubborn fat (around love handles and lower stomach)..is it as simple as lowering your total backload or more strategic as in cutting back the 2nd meal carb amount ?

How does the backload bit work?I used the charts and based off the amount of weight dropped during the prep phase it recommended consuming 600g carbs in the backload meal. I assumed that was a single meal however you are suggesting multiple meals - so I guess this all depends on how long the carb feast window remains open and if all the glucose shuttles itself into the muscle cells during that period (If it a limited window then dropping that 2nd feast may help as that's what might be causing the weight to stay on)Looking through your diet again I notice you aren't supplementing many fats into your diet - specifically mct. I've just purchased mct powder and it's surprisingly tasty (much nicer than coconut oil which is also high in mct) Did you exclude for any reason in particular?

I could be wrong but I think I recall reading somewhere in the book that the backload can be eaten in one sitting or spread out a bit over the course of a couple of hours. From reading other posts and topics on the forum here, it seems as though the window for the total amount of carbs is 2-4 hours due to T-Glut etc ?With the MCT powder/oil I haven't used it as it's not readily available here in Ireland, and it can be a bit expensive when ordering online. I cook all my meats in grass fed irish butter so I was assuming this would be sufficient as an alternative ?

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