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Hey guys,I have done the anabolic diet for 9 weeks, did my refeed and then started my preparation phase.After 7 days now, i lost like 7 lbs.But how do i get started with CBL now?I wanted to do a "cheat day" after prep phase is done and then getting started with CBL.So: HIIT after my cheat day, first training day without backload and the next one with backload.Should i slowly add carbs week by week because of the caloric deficit atm?Or just start with a full backload?
I did buy the book and read it 😉However, i once was fat and obese and I want to this right from the start.I understood the backload stuff but I am asking because I started the preparation phase right after the anabolic diet.I am not sure if this will have any effect on backloading.But I guess it won't because of tGLUT and these things?
Why would you want to do a cheat day after the prep phase? Seems silly. The prep phase is basically going to completely deplete you, so your first backload COULD essentially be like a carb nite. Why not just make your first backload be a bigger, slightly more gluttonous one?
Yeah, seems to make sense 😉 thxSo, i can basically forget everything I heard about how to end a diet an increase the carbs slowly when I am starting CBL right after? If it's in the book and i missed it, I am sorry. English is not my native language.
It's not my point of view, i rather go in the slowly transition. 🙂We discuss this on an other post. But it seems you could go on CBL straightly. May be depends on what are your actual calories intake?
Yeah, seems to make sense 😉 thxSo, i can basically forget everything I heard about how to end a diet an increase the carbs slowly when I am starting CBL right after? If it's in the book and i missed it, I am sorry. English is not my native language.
No, you will still likely want to build up over a few weeks.You can go a big heavy your first backload, but then go moderate amount of carbs for a week, evaluate, and adjust.
Yeah, seems to make sense 😉 thxSo, i can basically forget everything I heard about how to end a diet an increase the carbs slowly when I am starting CBL right after? If it's in the book and i missed it, I am sorry. English is not my native language.
It's always a good idea to increase incrementally.. But you're talking about ending your diet with a cheat day, which I can only imagine would be gluttonous. So what is the difference of doing that, or jumping straight into CBL where you can at least take advantage of MTR and mitigate some of the issues that could arise?
Yes, read on the forum a bit and most of my questions were answered, thx 😉I wouldnt say very gluttonous, just a piece of baguette or sth like that, not a big amount (since i don't like the whole pasta and wheat stuff).I read the first backload can or should be like CNS, amount of carbs taken from the delta chart. I think this would be ok?During prep phase i am eating 1g protein/ lbs, same for fat (at 185 lbs and 11% BF).However I am not sure, which training system i want to go with.Actual split is: chest/ arms, legs, back/ shoulders/ traps. Frequency: on/on/off/on/off/ start again. So I am training 4 to 5 times a week.Either I will go with a push/ pull/ leg system or with cbl heavy duty.I assume, starting the second backload with 70 to 80g carbs would be a good plan? Or should I use less?
Yes, read on the forum a bit and most of my questions were answered, thx 😉I wouldnt say very gluttonous, just a piece of baguette or sth like that, not a big amount (since i don't like the whole pasta and wheat stuff).I read the first backload can or should be like CNS, amount of carbs taken from the delta chart. I think this would be ok?During prep phase i am eating 1g protein/ lbs, same for fat (at 185 lbs and 11% BF).However I am not sure, which training system i want to go with.Actual split is: chest/ arms, legs, back/ shoulders/ traps. Frequency: on/on/off/on/off/ start again. So I am training 4 to 5 times a week.Either I will go with a push/ pull/ leg system or with cbl heavy duty.I assume, starting the second backload with 70 to 80g carbs would be a good plan? Or should I use less?
If you mean starting your backload with 70-80g as in that much in your first meal, that's fine. But total for your backload you'll likely need much more than that. Depending on your training type and muscle mass you have, probably anywhere from 150-500g per backload. Huge variety.
Let's say I get 680 carbs from the delta chart after prep.First "backload" would be 680 carbs after the preparation phase (I train on the same day as my prep phase ends).For the first real backload of CBL (48 hours later) I would shoot for a total amount of 150- 200g of carbs (either I will go with a push/ pull/ legs split, starting with the push training or the heavy duty CBL program).I have quick question on the heavy duty CBL: Leaving out the core training on wednesday, it says to train on monday, tuesday, thursday and friday. Is it possible to train on monday, tuesday, thursday and saturday or is it set in stone?Same question for the order of muscle groups: Can I switch the training days? Especially the legs and chest/ biceps days? The routine would then be: Monday: chest/ bicepsTuesday: legsWednesday: off/ coreTuesday: shoulders/traps/tricepsFriday: offSaturday: backSunday: off
Let's say I get 680 carbs from the delta chart after prep.First "backload" would be 680 carbs after the preparation phase (I train on the same day as my prep phase ends).For the first real backload of CBL (48 hours later) I would shoot for a total amount of 150- 200g of carbs (either I will go with a push/ pull/ legs split, starting with the push training or the heavy duty CBL program).I have quick question on the heavy duty CBL: Leaving out the core training on wednesday, it says to train on monday, tuesday, thursday and friday. Is it possible to train on monday, tuesday, thursday and saturday or is it set in stone?Same question for the order of muscle groups: Can I switch the training days? Especially the legs and chest/ biceps days? The routine would then be: Monday: chest/ bicepsTuesday: legsWednesday: off/ coreTuesday: shoulders/traps/tricepsFriday: offSaturday: backSunday: off
I do CBL-HD and I do Sat-LegsSun-OffMon-Chest/BiTues-Shoulder/TriWed&Thurs-Off (For now. Thinking I'm going to add a second squat day, and snatch/C&J work)Friday-Back/CoreStructure however works for you.150-200g carb per backload is probably a good place to start. Monitor and tweak up or down depending on how things work.
Since I still can't access the member's area, I have to ask here again.During my prep phase I lost 7.5 to 8.25 lbs (a bit of fluctuation, don't know why).According to the delta chart baseline carbs are sth like 680 to 750g.I read here to take baseline carbs*1.5 for your total amount of carbs per week.Taking 700 this would be 1050g per week (compared to the usual advises on nutrition I think this is fine).I really wanted to do a bigger first backload (a bit dirty), but I ended up Not even near the 680g carbs I wrote here.300g potatoes, 400g vanilla ice cream, 4 small pancakes and 1/8 of pizza (+enough protein and keeping fat not that high of course).Kinda 300g of carbs and 80g of fat + enough protein.As I said, i kinda ate what I felt like because it was the end of a 9.5 weeks anabolic diet + 10 days prep phase.Also I trained back according to CBL HD before (really really impressed by the program so far).Well, here are my questions:I want to start with CBL on monday.Routine is what I wrote above.If I can really use the 1050g carbs I wanted them to split like:350g on legs, 300g on back, 250g on chest/bic and 150g on shoulders/traps/tric.Of course I will work my way up from sth between 150 to 200g.Are there any guidelines? I read some in the book but I think they refer to the a.m. training (p.160).
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