- This topic has 3 voices and 9 replies.
-
Posts
-
Hello everyone.I've had the CBL book for a long time now and read it several times, well a lot of times... But I know that a fair amount has changed since it's been out, so I have a few questions please on what the best practices are now since the books release.I'm in training for a strong man comp, and I wanted to try the SA approach to CBL. I've used Carb Nite in the past with good results. I'm currently in the 10 day prep phase.I train 3 times a week at present.Monday at 5:45 amWednesday at 21:00Friday at 5:45 amSo my understanding as it currently stands is once the prep phase is complete, to only backload on the night before each session, so a back load on Sunday night and Thursday night to fuel my early am sessions. What would be the best approach for the late night session on Wednesday night please? Just carbs post workout?In terms of my 2 early morning sessions, from what I've read on a few sites and heard on podcasts from the man himself is to just train fasted with a large dose of caffeine. No pre workout nutrtion or intra workout nutrition... Just a post workout shake with carbs, and then back to protein and fat meals for the rest of the day. Is that correct?My main goal is strength, followed by recovery... If I managed to recomp in the process then that would be great, but the main goal is strength. In terms of back loads, I havent really got a sweet tooth and would look to keep them somewhat clean. Low fat, decent protein sources and high GI carbs. So an example would be some chicken and overbaked sweet potatos, then followed up with a bed time shake of protein blend and dextrose. Sound suitable?Am I on the right track here? Thanks everyone.
You will probably want some protein in with the PWO shake but other than that you seem to have it figured out.
Hello everyone.I've had the CBL book for a long time now and read it several times, well a lot of times... But I know that a fair amount has changed since it's been out, so I have a few questions please on what the best practices are now since the books release.I'm in training for a strong man comp, and I wanted to try the SA approach to CBL. I've used Carb Nite in the past with good results. I'm currently in the 10 day prep phase.I train 3 times a week at present.Monday at 5:45 amWednesday at 21:00Friday at 5:45 amSo my understanding as it currently stands is once the prep phase is complete, to only backload on the night before each session, so a back load on Sunday night and Thursday night to fuel my early am sessions. What would be the best approach for the late night session on Wednesday night please? Just carbs post workout?Yes you're correct. Regarding the Wednesday session, backload as normal post-workout.In terms of my 2 early morning sessions, from what I've read on a few sites and heard on podcasts from the man himself is to just train fasted with a large dose of caffeine. No pre workout nutrtion or intra workout nutrition... Just a post workout shake with carbs, and then back to protein and fat meals for the rest of the day. Is that correct?You can do that yes, some folks go without carbs in the shake, some have it. If you're training more than an hour use the carbs in the PWO Shake, if not and within an hour, I believe you'll be fine without it.My main goal is strength, followed by recovery... If I managed to recomp in the process then that would be great, but the main goal is strength. In terms of back loads, I havent really got a sweet tooth and would look to keep them somewhat clean. Low fat, decent protein sources and high GI carbs. So an example would be some chicken and overbaked sweet potatos, then followed up with a bed time shake of protein blend and dextrose. Sound suitable?Sweet Potatoes can be okay if overly baked, white potatoes or white rice can be greatly beneficial as well. I would think some fats added to the first and last meal would be okay too. Am I on the right track here? Thanks everyone.
You will probably want some protein in with the PWO shake but other than that you seem to have it figured out.
Sorry, I should have made that clear.My shake post workout would be the usual Hypertrophic Potentiator formula...Although, 1 question I forgot to ask was is that my understanding is that caffeine post workout isn't recomended now? Is that correct?
Thanks Tex, you're advice is superb as always.I would look to keep the backloads somewhat simple and start out on the low side with carbs and see how I get on. How's this list look?Whole foods -* Sweet potatos baked for over an hour - My fave!* White potatos... Best way to maximise the GI output? Baked, mashed, boiled etc? Low fat fries ok too?* White rice* Overly ripe bananas* GrapesCondiments -* Heinz ketchup ok to use on meat and potatos etc?* Good quality maple syrup ok too I understand?Supplements - * Dextrose added to a protein shake before bed ok? * Cinnamon - Is this good to throw in too as I have loads in stock.Thanks.
Thanks Tex, you're advice is superb as always.I would look to keep the backloads somewhat simple and start out on the low side with carbs and see how I get on. How's this list look?Whole foods -* Sweet potatos baked for over an hour - My fave!* White potatos... Best way to maximise the GI output? Baked, mashed, boiled etc? Low fat fries ok too?* White rice* Overly ripe bananas* GrapesCondiments -* Heinz ketchup ok to use on meat and potatos etc?* Good quality maple syrup ok too I understand?Supplements - * Dextrose added to a protein shake before bed ok? * Cinnamon - Is this good to throw in too as I have loads in stock.Thanks.
Baking the potatoes seem to be the go-to suggestion, that way you can either have the baked tater OR mashed tater. Fries are perfect too, fatty or lower in fat. If anything take some leucine with whey before a meal. The whole foods listed are good, the grapes are great fozen too. A little tasty suggestion I've done and enjoyed, I froze a bowl of grape then poured some milk with whey/dextrose over them (a little thick). They hardened up nicely and ate it up.The supplements are good, I would think a whole food before bed might be better in my opinion. Cinnamon isn't bad in a couple dashes.
Thanks again.So kick off the backload with a shake of whey, creatine, leucine and dextrose and then go to work on whole food sounds like a plan.The grape and whey/dextrose combo sounds like a winner to me. May even throw some maple syrup in there as I love the stuff.If I have my last meal at say 21:00 and then train at 5:45 in the morning, the SA protocol of just caffeine pre, and no other nutrition consumed until post workout where the Hypertrophic Potentiator is taken... Is that the current stance and best route? I love how simple CBL is, yet so many people including me seem to overthink it haha.
Thanks again.So kick off the backload with a shake of whey, creatine, leucine and dextrose and then go to work on whole food sounds like a plan.The grape and whey/dextrose combo sounds like a winner to me. May even throw some maple syrup in there as I love the stuff.If I have my last meal at say 21:00 and then train at 5:45 in the morning, the SA protocol of just caffeine pre, and no other nutrition consumed until post workout where the Hypertrophic Potentiator is taken... Is that the current stance and best route? I love how simple CBL is, yet so many people including me seem to overthink it haha.
That would be the best route yes.
You must be logged in to reply to this topic.