Feedback request: Which of these workouts earns a CBL meal?

[jbuberel]

Recently purchased CBL and CNS eBooks, and read both. I've got another 8-10 days of initiation phase remaining, checking nightly progress with Ketostix. I'm looking for a thumbs up/down vote on the following 6am workouts with respect to their being “intense enough” to justify a CBL meal the night before each.My goal is to maintain my current low bodyfat percentage (DXA scan on July 5th was 6.3%) while adding a bit more muscle size & strength.From what I've read in other forum threads, the answer will most likely be that only the Friday & Saturday AM workouts justify a prior-evening CBL meal. Definitely not sure about the Monday & Wednesday workouts.Your feedback greatly appreciated.-jasonFriday - Heavy Upper Body- 5 supersets to failure of chest press and bent over rows- 5 supersets to failure of shoulder press and bicep curlsSaturday - Heavy Lower Body- 5 supersets to failure of squats and lunges- 5 supersets to failure of RDL and single straight leg deadliftsSunday - RestMonday - Metabolic Resistance Training- Wearing 30lb weighted vest- Holding 30lb dumbbells- 10 minutes with minimum rest of (example):    - 12 Burpee pushups    - 10 Lunge with bicep curl combo    - 10 Lunge with shoulder press combo    - 5 Jumping squats- 10 minutes with minimum rest of:    - 12 renegade rows    - 10 Side lunges with bicep curls    - 10 Deep squats with dumbbells    - 10 Dumbbell clean and shoulder pressTuesday - HIIT & Core- Wearing 30lb weighted vest- 10 min core - turkish getups, leg raises, russian twists, etc.- 20 min of the usual - kettlebell swings, burpees, jacks, mountain climbers, jump rope, etc.Wednesday - Metabolic Resistance Training- Similar to MondayThursday - HIIT & Core- Similar to Tuesday

[GonnaBeGiant]

Monday and Tuesday, I wouldn't say it particularly warrants a BL. You don't have to go to failure on your heavy resistance training every time for CBL to work, If that's why your doing it that way. Are you working on the evenings? Are you doing DB or SA? Just make sure your lifting heavy and don't kill yourself thinking you have to “earn” carbs. That will take you down a bad path! Eat accordingly and adjust from there! Good luck!

[Trevor G Fullbright]

While you are correct the the heavy work is what is really needed for a CBL meal, you could do it after the metabolic work because that will be very glycogen demanding. You just might not have as much leeway as if you did heavy lifting.Also, ketostix are useless, so no need to rely on them.

[GonnaBeGiant]

While you are correct the the heavy work is what is really needed for a CBL meal, you could do it after the metabolic work because that will be very glycogen demanding. You just might not have as much leeway as if you did heavy lifting.Also, ketostix are useless, so no need to rely on them.

Exactly, but if fat loss is the goal and just starting out it would prolly be best to keep it ULC till he learns more about his body. I think you'd agree with that Trevor!

[jbuberel]

Thanks Trev & Gonna.I should have mentioned that these are 6am workouts. Life just doesn't permit evenings, and the gym is packed to the gills at that time anyways.Trev - regarding the uselessness of ketostix: Is there a better method of determining when ketosis has been reached?Based on your feedback, and given that these are 6am workouts, I'm planning to start with the following:Sunday: No CBL meal for Monday AM Metabolic Resistance Workout, no carbs in PWO shakeMonday: No CBL meal for Tuesday AM HIIT & Core workout, no carbs in PWO shakeTuesday: No CBL meal for Wednesday AM Metabolic Resistance Workout, no carbs in PWO shakeWednesday: No CBL leal for Thursday AM HIIT & Core workout, no carbs in PWO shakeThursday: Full CBL meal for Friday AM Heavy Upper, no carbs in PWO shakeFriday: Full CBL meal for Saturday AM Heavy Lower Body, carbs in PWO shakeSaturday: No CBL meal for Sunday AM Rest, carbs in PWO shakeBased on progress, I may later add partial CBL meals on Sunday and Tuesday evenings in advance of the Metabolic Resistance Training workouts the following mornings. I may later also add partial carbs to the PWO shakes on Monday and Wednesday mornings after the Metabolic Resistance Workouts.

[GonnaBeGiant]

If your an AM lifter you BL the night before training, fasted training Btw.

[jbuberel]

@Gonna: My initial plan is to do the CBL meals on Thursday evening before the Friday AM Heavy Upper, and on Friday evening before the Saturday AM Heavy Lower workouts.At the start, I'm going to do ULC meals on all other nights.Also at the start, I'm going to only do PWO shakes + Carbs on Friday and Saturday after Heavy Upper/Lower workouts. For all other workouts, I'll do PWO shakes without Carbs.Later on, I may start experimenting with medium-CBL meals on the nights before my other types of workouts.-jason

[Gl;itch.e]

density bulking. backload every night! (:

[jbuberel]

@Gl;itch.e – Well, I'm not sure my goal would be described as Density Bulking as defined in the CBL eBook.I'm now 5'6" - 162lbs and my percent bodyfat was DXA measured on July 5th at 6.3%. I very much want to keep my hard-earned low bodyfat but there is no desire to go any lower. At the same time, I would like to add a bit more muscle, but at age 42, it's not like I am looking to be a competitive physique athlete any time soon.So I'd say I'm more in the "Strength Accumulation" category.In addition, as you can see in the post that started this thread, I'm only doing heavy weights two days a week (Friday & Saturday), with a mix of Metabolic Resistance (Monday & Wednesday) and traditional HIIT Cardio (Tuesday & Thursday).I don't think that mix of training would qualify me for nightly CBL meals, let alone the "Density Bulking" protocol.

[Gl;itch.e]

I don't think that mix of training would qualify me for nightly CBL meals, let alone the "Density Bulking" protocol.

I disgree. At that level of leanness, and the amount of work you are doing, if you dont qualify for carbs everynight then practically no one does! Now Im not saying you need to smash 500g + of baked goods and sugary treats every night, but I think if you start low and slowly add carbs until you notice detriment you could get away with carbs everynight. Maybe try starting at 100g on off days/light workout days and keep your bigger backloads for after seriously heavy high volume days.

[Trevor G Fullbright]

I don't think that mix of training would qualify me for nightly CBL meals, let alone the "Density Bulking" protocol.

I disgree. At that level of leanness, and the amount of work you are doing, if you dont qualify for carbs everynight then practically no one does! Now Im not saying you need to smash 500g + of baked goods and sugary treats every night, but I think if you start low and slowly add carbs until you notice detriment you could get away with carbs everynight. Maybe try starting at 100g on off days/light workout days and keep your bigger backloads for after seriously heavy high volume days.

I agree.

[T-Bone300]

While you are correct the the heavy work is what is really needed for a CBL meal, you could do it after the metabolic work because that will be very glycogen demanding. You just might not have as much leeway as if you did heavy lifting.Also, ketostix are useless, so no need to rely on them.

Exactly, but if fat loss is the goal and just starting out it would prolly be best to keep it ULC till he learns more about his body. I think you'd agree with that Trevor!

I might add it's a strange goal based on existing bf%Sent from my GT-I9300 using Tapatalk 2

[jbuberel]

@T-Bone, Trev:OK - you win  🙂Here's my nutrition plan (after completing the initiation phase, 7 more days to go):

• Fasted workout @ 6am  (coffee only)
• PWO Shake with High GI carbs after every workout (Heavy, MRT, HITT) in the AM.
• ULC Lunch, Snack, and Dinner
• Before bed - PWO Shake with High GI carbs plus moderate CBL meal (pg 314 of PDF file)

Because I have such low %bf, and I train 6 days, I'm just going to use this protocol 7 days a week. I'll adjust as needed.Sound sensible?

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