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I'm losing body fat with CBL but it is happening slowly. My lifts are going up in resistance nicely. I'd like to get a six pack first before I go for density bulking.It's more a case of seeing positive changes in the mirror than anything else. I'm seeing slightly more definition every few weeks, even though measurements straight out of bed around my waist (at belly button) fluctuate around the same point.I'd like to speed that up. I weigh 160 pounds, 5'10" height.My current training is 2/3 steady state runs for 40 minutes per week, 1 Vo2max interval session per week (3 min, 3 minutes rest, 5 sets), and 6 days of resistance training 4/5 sets to failure 10-20 reps on first set, 40 seconds rest between sets.On diet I average about 150g carbs per day after my workouts. I eat about 120g of protein per day.My fat intake may be what is making the fat loss not as fast as it might be. I have a tablespoon of coconut oil in my coffee when I get up. First meal a few hours later is always 4 whole eggs with 4 teaspoons of butter to blunt the insulin spike. Second meal is veg and protein.Then I often have cheese in the evening in a pizza and/or a few slices of chedder.Any problem with my fat intake in terms of burning off the remaining fat?
You're not even eating enough protein, and what does your fat intake look like? Your 6-pack goal takes time to achieve and have to gain muscle there as well as get crazy lean.
Sounds exactly like me, same numbers and impatience.I was very happy with the muscle gains in CBL as well and i also lost fat slowly.But because my fat bugs me more and more i switched to CNS.Fortunately i discovered many foods that are extremely low in carbs and keep me happy.
We all want faster results.But, I'm with Tex. Generally, protein intake on the higher side will allow for better leaning out. Even in the CBL book itself, it says: "To gain mass or lean down, use the high end of the protein scale."
You're not even eating enough protein, and what does your fat intake look like? Your 6-pack goal takes time to achieve and have to gain muscle there as well as get crazy lean.
I'll up the protein to 150g per day so.The instruction in the book confused me on fat because it say pre backload, which made me think you could eat more fat in the evening.My fat intake on average is probably about 85g in total per day, about 55g in the pre carb. Is that too much when you are wanting to lean out? I average 150g of carbs per day, and I gave my training load.I could largely cut out the cheese and take a good 20-30g of fat off my total fat intake.
I was under the impression that backloading on CBL was to be primarily low-fat (with fats only during the earlier ULC part of the day).No? ???
You're not even eating enough protein, and what does your fat intake look like? Your 6-pack goal takes time to achieve and have to gain muscle there as well as get crazy lean.
I'll up the protein to 150g per day so.The instruction in the book confused me on fat because it say pre backload, which made me think you could eat more fat in the evening.My fat intake on average is probably about 85g in total per day, about 55g in the pre carb. Is that too much when you are wanting to lean out? I average 150g of carbs per day, and I gave my training load.I could largely cut out the cheese and take a good 20-30g of fat off my total fat intake.
No, a rough estimate varies each day, but 150g per training session is good. I would using around .65g/BW for your fats and just from there.
I was under the impression that backloading on CBL was to be primarily low-fat (with fats only during the earlier ULC part of the day).No? ???
No. Manipulate your calories.
I was under the impression that backloading on CBL was to be primarily low-fat (with fats only during the earlier ULC part of the day).No? ???
On a podcast kiefer said roughly the following:If you eat ANYTHING, specialized cells in your gut will release fatty acids.This is independent of how much fat you had in your meal.So regardless of what you eat, the amount if fatty acids in your blood is about the same.You can starve them but this would take about 4 days and there is no reason to do that.Therefore it does not matter when you have your fats, if you had fat within the last 4 days, these cells will release fatty acids.Of course backloading with a very fat-heavy meal would dampen your insulin-spike which we dont want.Summary: Dont worry about it 🙂
No, a rough estimate varies each day, but 150g per training session is good. I would using around .65g/BW for your fats and just from there.
My fat intake is probably about right so. I may have underestimated it because there's obviously fat in my whole proteins as well. It could be closer to 110g per day.So I guess ye are saying I'm doing fine, I could just up the protein intake a bit. Thanks.
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