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My goal is to get ripped. Right now I'm 5'8 210 around 15%-20% body fat… I just finished the 10day restructuring period and started backloading Sunday night. Today I woke up and I feel bloated. My day looks like this wake up 550am for work down black coffee with a tbls coconut oil and one truvia packet. Get to work train some clients. Then 9am I hit the deli and get 4 egg whites (I switched to egg whites cause Kiefer suggested the whole egg might cause insulin spike not the white although he did say if he had to guess) and a plate of prob 7 bacon strips… At 1 hit the weights really hard at 2 have a PWO shake of Leucine, Creatine, 45grams Isolate, 40grams dextrose. At 3 I get home and usually have a salad with Tina and olive oil, then at 6 I have another protein meal or shake with a pint of Ben & Jerry's and an apple turnover… Them usually 8 will be another protein shake and more ice.cream or 2 glazed donutsmade fresh from a.bakery… My question is should I eleminate 2 back load meals and keep just one big meal at 7pm… I usually go.to bed at 11…
Did you read the book? You are not following the diet correctly. Also at your body composition, you should be on Carb Nite. Carb Backloading is really for people 15% body fat and under.
I'm way more than 15% (woman) and planning to switch from CNS to CBL…mainly because I have a trainer for powerlifting, spending money for this, and lifts and myself suffer greatly. Hence the switch. I know I won't lose as fast, but I lose painfully slow anyhow. Thoughts? I know everything is different for men.
i don't think you need to do CNS, CBL should work fine, you have everything mixed up though. have four WHOLE eggs is better than the whites, you're missing out on loads of vitamins and protein. Whole eggs with bacon is fine and won't cause a rise in insulin. You train too early to have carbs in your PWO shake, Take out the carbs and have 2 Carby meals from about 7 pm onwards.7PM Clean Carb meal, Rice, Potatoes, Protein source9PM Have slightly dirtier carbs with a protein shake.Also you could refine the Ultra low carb part of the day by limiting veg to 50 grams and take out sweetener in the coffee
remember:Don't use CBL as an excuse to eat loads of junk foods, somewhere on the forums someone wrote 'CBL allows you to eat the foods you enjoy, and not to stuff your face'...from what you said you eat from 6pm onwards it looks like you are doing the latter, hope this helps
Drap: Good looking out!!!! Yeah your advice sounds legit that's what I was looking for. I usually base my Carb source off of what I trained that day and how hard. My lifts are really heavy. So for instance Leg day is def a donut/ ben jerrys night lol. So far since starting I actually gained 7lbs and got significantly tighter but I just wanna make sure I maximized it.
Drap: Good looking out!!!! Yeah your advice sounds legit that's what I was looking for. I usually base my Carb source off of what I trained that day and how hard. My lifts are really heavy. So for instance Leg day is def a donut/ ben jerrys night lol. So far since starting I actually gained 7lbs and got significantly tighter but I just wanna make sure I maximized it.
Did you gain 7 pounds back that you lost on the prep phase or have you gained 7 pounds on top of that? As for your original question, if you feel bloated you probably ate too much. Your window for Back Loading seems way too big. You may want to cut down to a 4 hour window if you want to accentuate the fat burning properties of the program. It's just a slight tweak and it has worked for me.
CMO: Def switch to CBL you'll feel much better, and your lifts will go through the roof because of the full glycogen reserves… I do a Hybrid of Bodybuilding and Powerlifting and on my Bench, Squat, and DL days I'm a beast… I power lift raw IDK if you use the gear at all but my Bench got up to 445 it was 405, Squat 495 from 455, and DL SUMO style 455 from 405 since starting CBL
DRAP: I was 195 in June then started CBL in July and now I fluctuate between 202-207 so I'm guessing I prob gained around 7lbs of muscle and another 5 of water from glycogen load… Cause when I wake up my.baseline seems to be steady at 202… Hardly moves… End of the day 207-210… Then next morning right back to 202 like clockwork… Everything as far as meal times are identical day in day out and food choices except for binges at night… And I drink 150oz water everyday 3 /1.5 liter bottles that's around 1 gallon and a quarter everyday…
Drap: I'll drop the carbs from the PWO shake do you think I should drop the Leucine from it too?? Cause that can raise insulin on its own with the dextrose… Should I do just 45grams of isolate and 5g creatine??
I'm way more than 15% (woman) and planning to switch from CNS to CBL...mainly because I have a trainer for powerlifting, spending money for this, and lifts and myself suffer greatly. Hence the switch. I know I won't lose as fast, but I lose painfully slow anyhow. Thoughts? I know everything is different for men.
I'm sorry I was being male centric. Females are naturally higher in body fat, so obviously a female powerlifter is not going to be 15% body fat. I don't know what you mean by way higher than 15%, but most people that have a lot to lose use CNS. Even powerlifters, see Mark Bell and Jesse Burdick. It really depends on your goal. If you are training for a competition and don't really need to lose weight for a meet then stick to CBL. If you are looking to drop 10+ pounds, I would recommend Carb Nite.
Ibobland08: Question you sound like you have a lot of experience with CNS. Can you give me an idea of your meals on a given day if you were on CNS? What time do you get up? Do you do an IF on CNS?? How many meals do eat per day and do.you also do shakes? I heard a lot of people say they do IF with it and have 2-3 big meals per day. Just seeing how I.could make it work if I jumped on that. I read the book and have been doing that for years before it was CNS. But I wanna see how it worked best for you.
Ibobland08: Question you sound like you have a lot of experience with CNS. Can you give me an idea of your meals on a given day if you were on CNS? What time do you get up? Do you do an IF on CNS?? How many meals do eat per day and do.you also do shakes? I heard a lot of people say they do IF with it and have 2-3 big meals per day. Just seeing how I.could make it work if I jumped on that. I read the book and have been doing that for years before it was CNS. But I wanna see how it worked best for you.
I have actually never ran CNS for an extended period of time. Only a week here and there. However it is a simple diet. Low carb for six days (under 30g of carbs) and low carb on the seventh day with a six hour binge on carbs that night. I really don't know much about IF, but what I have read, it doesn't seem like something that would be good for my goals. Kiefer is NOT a fan of IF either. Read his three part series on Intermittent Fasting.My ULC days look like thisMeal 1: Half a pound of bacon and 5 eggs with plate of lettuce and spinachMeal 2: Pound of grass fed beef and plate of lettuce and spinachMeal 3: Salmon filet and a square of unsweetened chocolate (underused, but very good fat source)I take 5 g of Omega 3 from fish oil spread over the day too. Stick to fatty meats and a little bit of vegetables and you will have good results. It can get boring, but from what I understand you come from a bodybuilding background like myself and you are probably used to food that is even more boring. Plus you get a Carb Nite, which I find to be an almost drug-like experience.
Drap: I'll drop the carbs from the PWO shake do you think I should drop the Leucine from it too?? Cause that can raise insulin on its own with the dextrose... Should I do just 45grams of isolate and 5g creatine??
I think your good to keep the leucine in and just drop the carbs, you could have caffeine and at would help keep your a little more insulin INsensitive. That's some pretty decent progression, maybe hold out on the carbs till a little later in the eve so your back loading window is shorter (4 hours) and then go to town till bed. Seems to be working great for you!
Ibobland: Thanks your meals look solid. ESP the Grass Fed Beef and 5grams of fish oil spread throughout day. GrassFed beef is a staple of mine. I'll check out Kiefers articles
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