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Greetings earthlings!Have been a long time servant to the weights room and have managed to get myself from 335 pounds at my heaviest to 210 pounds at present. I am a 6 foot male. I still hold on to fat around my mid-section, especially on my love handles and to put it mildly, they piss me off!! I lift heavy 5 days per week (monday to friday) with 2, twenty minute HIIT sessions through the week. I have read both Carb Nite and CBL and read these forums a little too much i think! I know there are some knowledgable people around here so was wondering if you could take a few minutes and tell me if my new eating regime seems on point.Footnote: i have a phobia of carbs, that's why Carb Nite was good fun, but my binging was taking over my life lol I was either thinking about what to have on Carb Nite, when to have Carb Nite, dreming of Carb Nite and when it came around i hated eating so much. Over 2015 I want to seriously improve my strength training and lean down so my love handles are no more, I think CBL is the perfect way to do it. I will follow CBL SA.Meal Plan on training days:5am: black coffee5.30 am to 6.30am: weight training7.30 am: 25g WPI, 5g leucine, 5g creatine12pm: 4 eggs, 8 slices bacon6pm: 400g basmatti rice, 200g chicken breast7.30pm: 100g rice krispies, 400ml semi-skimmed milk8.30pm: bedOn off days i will be taking out the carbs obvioulsy and sticking to ULC foods.My macros will be around 2800 cals, 220g carbs. 200g protein and 120g fat.Does this meal plan look ok? Is it ok to take 1 night per week and eat a large pizza and some dessert when training hard the next day?If I was moving calories down to lose some weight, do i cut carbs or fat?And my big question; do i need to keep fats to the first half of the day nad just eat carbs and protein at night?Thanks in advance for anyone who responds, all help greatly appreciated.
I'm still a relative newbie at the CBL stuff but will chime in. So far protocol looks great but I would say if your progress is not what you'd like it to be in the fat metabolism, the pizza/dessert front load may have to be cut back to just pizza or the dessert.
Thanks for the relpy Rob.I don't have a particularly sweet tooth so I think the dessert could be eliminated without a problem. In fact, my sweet tooth seemingly got more apparent the longer I was on Carb Nite. I am going to experiment with clean backloads (rice and rice krispies), for a few weeks at least, if not more, with 1 weekly dirty backload which will be a pizza or some other form of takeaway with the wife. This will more than likely be on a Sunday evening, then using this extra carb-load for my first workout of the week on Monday.This seem ok?Also, the more i read the more I think I need to eat the majority of fats for the day in my meal at lunchtime, leaving my remaining food in the evening more protein and carb oriented.Anyone feel that 2800 cals is too much to lean down?
For a 6ft 210lb guy I would think 2800 cal is good to lean out.I'm in between SA and Mass protocols. I am at 3500 and still leaning out but slower than when I started which is what I want. Also can relate on the cleaner backloads. While the crap food worked I couldn't take the feeling like dirt/bloating etc afterwards. As a matter of fact I've went to mostly liquid carbs (dextrose) for the back load maybe following up with a few cookies or small rice pudding and am done with it.
Just my little bit of input. Without knowing your history or metabolic condition, and at first glance I think you're fats is a bit too high and carbs and protein too low. Again, just in my experience, and I know we are all different, but I'm also 6", and hover around 200-210 most of the time as my body's ideal weight. That being said, when I'm cutting for a show, my fat is usually around 60g/day protein is at about 250-280, carbs at 300, and this is to LOSE body fat. I've worked myself up to trimming body fat slowly and gain muscle mass at about 80g fat per day, 320 carbs, and 280 protein.Before even considering my advice though, you have to consider our different background and training schedules. Though I too have lost over a hundred lbs and have been working to regain and change my body composition--so we are likely both the same phenotypes, everything else between us may be different. One thing that should be mention though... I'm pretty sure vegetables in your non-backload meals would benefit you greatly. Sent from my iPhone using Tapatalk
First, I just wanna say kudos on dropping 100+ lbs! That's fantastic!Second, I'd suggest picking up The Renaissance Diet eBook. It's a good walkthrough of how to setup a diet. Then I would just put a CBL overlay on it.As a rough outline, though, your plan looks decent. I'd also say to pop the protein up higher, though. Even up to 250-ish grams
First, I just wanna say kudos on dropping 100+ lbs! That's fantastic!Second, I'd suggest picking up The Renaissance Diet eBook. It's a good walkthrough of how to setup a diet. Then I would just put a CBL overlay on it.As a rough outline, though, your plan looks decent. I'd also say to pop the protein up higher, though. Even up to 250-ish grams
+1 on everything mention.Looks like you started with similar stats as me as far as weight and probably relative BF. You will get there man.I feel you on the carb phobia, it was super hard for me to get past. Once you do though you will be much happier.
Thanks very much for all the responses, good advice which i will definitely take on board.I have basically tried every diet under the sun and just have an unhealthy relationship with Carbs now, even Carb Nite has clouded my mind on what's the best route to take to finally burn of the last bits of body fat. For example, Carb Nite has put it in my mind that fats aren't all bad if used correctly, but now I want to use CBL i know i have to switch that mentality again, introduce carbs and reduce my fats as mentioned above.My GP helped me lose my 100lbs of weight, but he had me do it by first living off 1500 calories per day to lose the weight, and boy was i hungry for months!! But i got through that, but that probably cost me a healthy metabolism in the long run!! I want my body to run off a decent amount of food as i LOVE to train and eat (hidden fat kid), so i am 100% giving CBL a go come the new year. I have tried too many diets and never been truly happy with my end result, my wife can't take another change in eating habits, i need to make CBL work for her sake 😉On advice, i think i'll kick this experience of at the 2800 calories, up the protein to 250g, up the carbs to 300g and lower the fats to 60g. Although being such a student of Carb Nite this fat content seems really low, just something i will have to get used too. As RXLoves Fitness said, also add some veggies into my lunch time meal."Carb Phobia" should be a listed mental illness, no joke, the idea of eating carbs makes me feel uncomfortable!
Best wishes with your pursuit, and again, my “recommended” Macros are what worked for me, it might be different for you, just be very cognicent of how you feel and how you change from week to week, and adapt accordingly. We are all just petri dishes trying to find the right experimental mix for us, but at least we are in the same lab together :).
Thanks RX, i may keep a log once i get up and running in January. Although I don't have access to the CBL logs (i bought CN but was given CBL by a friend who is also thinking about starting), i will maybe keep this thread updated or post a log in the Programs & Protocols section.I have a good feeling about CBL, i am an analytical type of guy who even at the minute, tracks everything i eat 99% of the time, so think i will cope with being able to tweak things depending on my results after i start on my 2800 cals level. One last question (maybe), but on 60g of fat a day, do you guys not worry about cooking in butter and coconut oil for example and just get your fats from meat etc? Again, coming from CN, i am used to cooking everything in butter etc
Good question, I actually eat a lot of lean meats and bake them mostly, so butter isn't really in my diet much. Much of my protein is lean as well, though I've been incorporating more fatty meats (like bacon and beef) slowly to work up to my 80g/day. I dont eat many eggs (mostly because I don't like reheated eggs and I'm so use to meal prepping that I just make all my food for the week on Sundays out of habit) so my fat content is pretty low habitually from that and being use to prep life (typically at 40g/day in the last few weeks before a show). I too am looking for a better lifestyle, which has led me to CBL as well, and am just now just barely starting to figure out how to do all this. It might be that 60g is too low, especially when you're trying to make yourself fat adapted and to maintain that, but it's I've found works best for me.
As i have read many times on these forums, this new way of living will take some time to test, tweak, test and then tweak some more. I think the baseline of 250g of protein could be a constant and then i can play around with my fat and carb macros depending on the mirror and less the scale.Last question (hopefully), on ulc/ non-training days when we take out carbs, do most people increase their fats to make up the shortfall in calories or do people run on calorie defecits on these days? I understand we recover on rest days and protein levels will remain high, i was just wondering about eating more fats and if we reduce our calorie consumption.
As i have read many times on these forums, this new way of living will take some time to test, tweak, test and then tweak some more. I think the baseline of 250g of protein could be a constant and then i can play around with my fat and carb macros depending on the mirror and less the scale.Last question (hopefully), on ulc/ non-training days when we take out carbs, do most people increase their fats to make up the shortfall in calories or do people run on calorie defecits on these days? I understand we recover on rest days and protein levels will remain high, i was just wondering about eating more fats and if we reduce our calorie consumption.
You can increase fats to increase calories, but you'll be in a dedicate regardless with removing carbs. A couple times a week when ULC won't be too bad but help with losing fat.
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