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Hi, after reading the book and completing the prep phase I have now setup a plan as per below. It is aimed at density bulking as I need to build muscle, but keen to not getter fatter too. I'm 5ft 11, 86kg (189lbs) and bf 20%. Is the plan correctly structured? Is density bulking the right thing to do given lack of muscle, but 20% bf?Any feedback appreciatedCarb loading scheduleMon - workout am, shake, low carb lunch & 2nd meal. Carb backloadTues - workout am, shake, low carb rest of dayWeds - off day. Low carb all day. Carb backload Thurs - workout am, shake, low carb during day. Carb backloadFri - workout am, shake, low carb rest of daySat - minor workout, shake, low carb rest of daySun - off day. Low carb during the day. Carb backload. Off day no workout - I.e. Tues, fri, satBreakfast - coffeeWorkoutPWO - whey, creatineLunch - chicken/tuna cheese saladSnack - almonds, cheeseDinner - chicken/steak/salmon with veg and butterBackload & workout day I.e. Mon & thursSame as off day but with rice/sweet potatoes with dinner+ ice cream/cookies/pie+ large bowl of cereal and milk+ shake before bed whey, creatine, leucineBackload & no workout day I.e. Weds & sunSame as backload workout day, but without PWO shake
Looks pretty good Mikkel. That's exactly what I'm doing actually; DBing with working out in the morning.A couple of things though. I would add Leucine to the PWO shake; it will help spike insulin which is a good thing to do after a workout. You can even try adding a small ripened banana PWO as well(or 20-30g of dextrose), assuming the workout is intense enough of course(for example, I don't eat a banana after an ab only workout or if it's a shortened workout). PWO carbs in the morning is something you can play around with though. Since you're at 20%, maybe start the plan without them, see how things go, then add it in and see what results.Also what were your results of the Prep Phase? How much weight did you lose? How much of it was fat?Anyway, welcome to the DB club. Are you going to start a log?
Thanks Chet, good to here I've not completely screwed things up!I'll start off without the carbs & leucine in PWO, then see what happens.Hadn't planned on logs just yet, but think its a good idea I do. What the key things to log? Workout, food, etc?Will prob upload a pic too to keep me accountable and hopefully show positive progressCheers, mike
I personally would not density bulk if I were you. I would just do Strength Accumulation because:1. You are probably not insulin sensitive enough (you are 20% body fat) to get the most out of DB2. You have a lot of room to grow. You can easily put on muscle while shedding fat. You would probably gain the same amount of muscle on SA as you would DB.If you don't care at all about your body composition, then I would do DB. If you do care, then do SA.
Thanks man, appreciate the response. Whilst I want to build muscle, I def want it to appear so rather than just look like I have gotten fatter too.So... What would you suggest to convert to SA? P.s. Forgot to mention I lost 3kg when I did the prep-phase. Not sure how much was fat, can't imagine it being a lot though.
Thanks man, appreciate the response. Whilst I want to build muscle, I def want it to appear so rather than just look like I have gotten fatter too.So... What would you suggest to convert to SA? P.s. Forgot to mention I lost 3kg when I did the prep-phase. Not sure how much was fat, can't imagine it being a lot though.
The prep phase weight loss is almost entirely water weight. That's how it is use to calculate your appx total glycogen stores. 1g glycogen = ~3-4g water.EDIT: Also, I'm not really seeing the DB in your plan. It looks like SA to me. You're only backloading for your workouts(not on off days), you aren't doing breakfast, no IWO supplementation.. Though we don't see the quantities of food here, are you just planning on eating a lot extra during ULC to make it more DB-ish?Unless I missed something?
Yeah, I thought so. Was amazed when the book suggested around 600g carbs for 3kg weight loss. If I had that much would it still be considered SA?For ULC I would estimate I'd get around 2200 cals in total (would this make it SA then?) and would make sure to include some olive & MCT oil where I could. For the meals it would only be 1 chicken breast, 1 salmon fillet, et. So I think the added cheese,butter is what would really increase the cals.
SA is where you backload after resistance training, instead of everyday. Now what folks here are mentioning is to just that. How many days you train is something you'll have to think about and goal oriented. DB is backloading everyday regardless of training or not.
Yeah, I thought so. Was amazed when the book suggested around 600g carbs for 3kg weight loss. If I had that much would it still be considered SA?For ULC I would estimate I'd get around 2200 cals in total (would this make it SA then?) and would make sure to include some olive & MCT oil where I could. For the meals it would only be 1 chicken breast, 1 salmon fillet, et. So I think the added cheese,butter is what would really increase the cals.
Again, that 600g is the estimated total amount of glycogen storage you have. Meaning, unless you're completely depleted, you won't have room to store 600g each day.Your setup looks like pretty textbook SA, to me. In my eyes, to make it DB, I'd not only be training like a beast, but be eating breakfast (dunno how I'd do that with AM training exactly, never thought about it since I don't AM train), doing pre,intra, and post workout shakes, and possibly backloading on off days..
Cool, I totally get it guys, thanks for clearly explaining it to me.Ok, so plan is to follow the plan as laid out. If I see that I am losing body fat, plus gaining some muscle and definition then I'll be very happy.Once bf reduces and strength/muscle gains plateaus then I'll start to incorporate more meals and back loads.Will start daily log too, to keep track progress.Cheers!
Thanks man, appreciate the response. Whilst I want to build muscle, I def want it to appear so rather than just look like I have gotten fatter too.So... What would you suggest to convert to SA? P.s. Forgot to mention I lost 3kg when I did the prep-phase. Not sure how much was fat, can't imagine it being a lot though.
The prep phase weight loss is almost entirely water weight. That's how it is use to calculate your appx total glycogen stores. 1g glycogen = ~3-4g water.
According to Kiefer, there is a significant amount of fat lost during the prep phase. And for this reason I would use his calculator in the book to determine glyocgen capacity.
Thanks man, appreciate the response. Whilst I want to build muscle, I def want it to appear so rather than just look like I have gotten fatter too.So... What would you suggest to convert to SA? P.s. Forgot to mention I lost 3kg when I did the prep-phase. Not sure how much was fat, can't imagine it being a lot though.
The prep phase weight loss is almost entirely water weight. That's how it is use to calculate your appx total glycogen stores. 1g glycogen = ~3-4g water.
According to Kiefer, there is a significant amount of fat lost during the prep phase. And for this reason I would use his calculator in the book to determine glyocgen capacity.
Yeah, I would to. Was meaning that the chart in the book uses weight lost to calculate glycogen based on the water that is "attached" to glycogen.. If you do the math, it comes out pretty close to the tables, also.
According to Kiefer, there is a significant amount of fat lost during the prep phase. And for this reason I would use his calculator in the book to determine glyocgen capacity.
Yeah, I would to. Was meaning that the chart in the book uses weight lost to calculate glycogen based on the water that is "attached" to glycogen.. If you do the math, it comes out pretty close to the tables, also.
The Delta Weight chart assumes 0 fat loss though, correct? For example, 6.5lbsx454g/lb = 2951g. 2951g/5(1 part glycogen:4 parts water) = 591g of glycogen can be stored at one time.So if Mikkel lost 6.6 lbs(3 kgs), the chart states ~600g of glycogen can be stored. That would be his absolute max. Factor the fat loss in, and that number will decrease.As a personal example, I lost about 3.3 lbs. The scale said 0.5 lbs of it was fat. That reduced my max from 300g to 250g. And, from my personal experience, ~200g backloads per strenuous workout seem to be perfect for me in terms of building muscle and minimizing fat gain. There are a lot of variables here and this number can fluctuate(by 50g or so, personally) for any number of reasons, but it will still give you a general idea of where to start.Really, the weight column in the Delta Weight chart should be labelled as Lean Weight Lost.
According to Kiefer, there is a significant amount of fat lost during the prep phase. And for this reason I would use his calculator in the book to determine glyocgen capacity.
Yeah, I would to. Was meaning that the chart in the book uses weight lost to calculate glycogen based on the water that is "attached" to glycogen.. If you do the math, it comes out pretty close to the tables, also.
The Delta Weight chart assumes 0 fat loss though, correct? For example, 6.5lbsx454g/lb = 2951g. 2951g/5(1 part glycogen:4 parts water) = 591g of glycogen can be stored at one time.So if Mikkel lost 6.6 lbs(3 kgs), the chart states ~600g of glycogen can be stored. That would be his absolute max. Factor the fat loss in, and that number will decrease.As a personal example, I lost about 3.3 lbs. The scale said 0.5 lbs of it was fat. That reduced my max from 300g to 250g. And, from my personal experience, ~200g backloads per strenuous workout seem to be perfect for me in terms of building muscle and minimizing fat gain. There are a lot of variables here and this number can fluctuate(by 50g or so, personally) for any number of reasons, but it will still give you a general idea of where to start.Really, the weight column in the Delta Weight chart should be labelled as Lean Weight Lost.
You may be right but Kiefer mentions that a portion of the weight lost is fat. The way I was calculating it was:[.8*(weight loss)*454]/4Meaning that a fat loss of 20% is assumed, which I believe Kiefer mentioned before. Generally the glycogen:water ratio is 1:3.Mathematically we are doing the same exact thing, but I believe Kiefer assumes fat loss in his model.
Ok, not sure I'm following completely, I've just started my backload so should I be aiming for 600g of carbs as in the book or a lower amount?
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