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Hello Guys.Please evaluate my CBL diet. I would hightly appreciate critics/suggestions.Personal stats:Body weight: 180 poundsBody fat: 15%Genre: MaleHeight: 177 cmDon't using steroidsDiet generals:Macros:Carb/300g/45%Prot/190g/28%Fat/80g/26%Total Calories (whole day): 2680kcal for days that I workout and 1500kcal when I don't workout. Diet Details:07:00: 20g whey + coffee9:00: 20g whey + coffee11:00: 200g meat + Salad14:00: 1 whole natural Yogurt + 20 almonds or nuts16:00 Pre-Workout: 20g Whey + coffee + 3g creatine + 5g glutamine16:30 Intra-Workout: 6 BCAA caps18:00 Post-Workout: 30g Dextrine + 40g Whey + 2 bananas19:00~21:00 CBL: 2 bananas + 200g meat or 5 eggs + 2 icecream + 500g mashed potatoes*I don't workout on two days of the week, on these days I don't Back Load so I just remove the bananas, ice cream, dextrine, Pre/Intra/Post shakes and mashed potatoes.Am I doing fine? Did I miss something? Should I remove include something?My ultimate objective is to reach and maintain 8% to 10% Body Fat and improve lean mass along the years (slow/steady gains).
Forgot to mention:*I am using BCAA since I had a tube at home, as soon as I finish it I'm going to exchange by Leucine as suggested on the book.*The only whey protein I use is isolated since the hydrolisated is out of my budget capacity. If you guys tell me it's highly reccomended I would definetly buy into it.
It would be wise to include a HIIT session in the morning like 10 times of 200 meters sprints?If yes, would it be better sweeted before the first shake of the day or after?Cheers!
I would get rid of all the whey shakes in the ulc part of the day and depending on the yogurt you are eating I'd probably replace that also.. I think you should add more whole foods and fat to your pre workout meals and reduce the fat in your back loads. Probably stop taking the BCAA's intra workout also.
Hello Guys.Please evaluate my CBL diet. I would hightly appreciate critics/suggestions.Personal stats:Body weight: 180 poundsBody fat: 15%Genre: MaleHeight: 177 cmDon't using steroidsDiet generals:Macros:Carb/300g/45%Prot/190g/28%Fat/80g/26%Total Calories (whole day): 2680kcal for days that I workout and 1500kcal when I don't workout. Diet Details:07:00: 20g whey + coffee9:00: 20g whey + coffee11:00: 200g meat + Salad14:00: 1 whole natural Yogurt + 20 almonds or nuts16:00 Pre-Workout: 20g Whey + coffee + 3g creatine + 5g glutamine16:30 Intra-Workout: 6 BCAA caps18:00 Post-Workout: 30g Dextrine + 40g Whey + 2 bananas19:00~21:00 CBL: 2 bananas + 200g meat or 5 eggs + 2 icecream + 500g mashed potatoes*I don't workout on two days of the week, on these days I don't Back Load so I just remove the bananas, ice cream, dextrine, Pre/Intra/Post shakes and mashed potatoes.Am I doing fine? Did I miss something? Should I remove include something?My ultimate objective is to reach and maintain 8% to 10% Body Fat and improve lean mass along the years (slow/steady gains).
Hello Jmoney… thanks for your reply.Why BCAA is not reccomended Intra-Workout? Would it hinder fat loss during training? Kielf says on the book to sip some Leucine intra-workout but since I still have a tube of BCAA in my shelf I need to finish it. When I finish this tube, should I start sipping Lucine or nothing at all? If you might say that I should use nothing intra-Workout, wouldn't I increase muscle loss during training?Regarding the whey, Kielf suggest taking whey in the morning to hinder muscle loss. Should I really cut them off?I am not doubting you my friend. I just need some reasons to do what you suggest. Can you explain me better?
Hello Jmoney... thanks for your reply.Why BCAA is not reccomended Intra-Workout? Would it hinder fat loss during training? Kielf says on the book to sip some Leucine intra-workout but since I still have a tube of BCAA in my shelf I need to finish it. When I finish this tube, should I start sipping Lucine or nothing at all? If you might say that I should use nothing intra-Workout, wouldn't I increase muscle loss during training?Regarding the whey, Kielf suggest taking whey in the morning to hinder muscle loss. Should I really cut them off?I am not doubting you my friend. I just need some reasons to do what you suggest. Can you explain me better?
Whey can raise insulin levels but for muscle sparing keep it under 10 to 12 grams.I'd take the BCAA's post rather than intra. It's gray area on that one but most agree post luciene/BCAA's are best over intra.
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