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I know that CBL is fool proof from all of the results that people have posted, so that must make me the current village fool.I bought the book back in July, and have been working the program in what I think is the correct way for approximately two months. In that time my strength has improved greatly, but my weight has not changed at all. All my pants still fit the same, and I can not see any change in the mirror. I emailed Keifer thru the site about a week ago asking about personal consults, but have not heard back. Are there any CBL experts on here who would be willing to email with me to see what I am doing wrong, or would it be better to post everything on the Forum so other folks can see my mistakes? Any help would be greatly appreciated. Robert Mullener
We will need some basic stats.Height, weight, estimated BF%, basic diet, macros if you know them, and training.
I know that CBL is fool proof from all of the results that people have posted, so that must make me the current village fool.I bought the book back in July, and have been working the program in what I think is the correct way for approximately two months. In that time my strength has improved greatly, but my weight has not changed at all. All my pants still fit the same, and I can not see any change in the mirror. I emailed Keifer thru the site about a week ago asking about personal consults, but have not heard back. Are there any CBL experts on here who would be willing to email with me to see what I am doing wrong, or would it be better to post everything on the Forum so other folks can see my mistakes? Any help would be greatly appreciated. Robert Mullener
I would post your typical food logs for both training and non-training days in this thread. That way you can gather a few opinions vs. just one.
Ok, here goes:6'2" tall, around 270lb, 38 years old. I would say bodyfat is at least 15%. I have been training for about 20 years now.Typical diet on a training day:7am - coffee8am - coffee w/ MCT oil and 1/2 scoop whey isolate. Probiotic, B complex, CoQ10, blood pressure medication. 9:30am - 6 eggs scrambled with cheese on top, 4-5 pieces turkey bacon.12:30pm - 8-12oz of meat (usually beef or pork), green vegtables untill I don't feel hungry. Multi-vitamin, probiotic.3:00pm - preworkout - 200mg caffeine, 1/2 scoop whey isolate, MCT oil, creatineWorkout 3:30-5:00pmDuring workout - 1 scoop Optimum Nutrition Performance Whey, 5g Leucine. (The Performance Whey is a combination of Whey concentrate, isolate, and Hydrolysate. There are 22g protein per scoop.)30 min after workout - 70g ON carb powder, 2 scoops Performance Whey, 5g creatine, 5g Leucine.7pm - 8-10oz of meat, lots of green vegtables and usually rice or Gluten Free pasta in the 8-10oz range. Itake 1-2 tbsp of flax oil with this meal.Starting around 8:30 - 9:00pm, I will start consuming as many dirty carbs as I can. Usually it is ice cream, breakfast cereal, Gluten Free cookies or muffins. Sometimes Gluten Free pizza. I will have one or two more shakes of one scoop performance whey and 5g leucine mixed in milk during this time.12:00 midnight - bed. Probiotic, Red yeast rice, Niacin.One day a week I have to workout at 10am. On that day I will eat up to Breakfast, then do my preworkout after that on the way to the gym. I will do my post workout shake around 11:30am, then go zero carb till dinner at 7pm.On non training days the food during the day is the same, but no backloading. So really the only significant carbs I get on those days are at dinner.Workout:I am preparing for a powerlifting competition, so workout have been geared for that.Monday:Shirted bench - work up to 3x3dips - 4 to 5 setsclose grip bench - 4 to 5 setsTuesday:Cardio - usually Prowler, Tire flipping, or sledgehammer on tire work.Wednesday:Deadlifts - work up to 3x2pullups - 4 to 5 setsbent rows - 4 to 5 setsThursday: military press - work up to 3x3more military press - 4 sets of 6-8 repsshrugs - 3 to 4 setsgrip workFriday:back squats in gear - work up to 3x2front squats - 4 to 5 setsstiff leg deads - 4 to 5 setsSaturday and Sunday off.I think that was all the information requested. Again, any help is greatly appreciated.
Ok, here goes:6'2" tall, around 270lb, 38 years old. I would say bodyfat is at least 15%. I have been training for about 20 years now.Typical diet on a training day:7am - coffee8am - coffee w/ MCT oil and 1/2 scoop whey isolate. Probiotic, B complex, CoQ10, blood pressure medication. 9:30am - 6 eggs scrambled with cheese on top, 4-5 pieces turkey bacon.12:30pm - 8-12oz of meat (usually beef or pork), green vegtables untill I don't feel hungry. Multi-vitamin, probiotic.3:00pm - preworkout - 200mg caffeine, 1/2 scoop whey isolate, MCT oil, creatineWorkout 3:30-5:00pmDuring workout - 1 scoop Optimum Nutrition Performance Whey, 5g Leucine. (The Performance Whey is a combination of Whey concentrate, isolate, and Hydrolysate. There are 22g protein per scoop.)30 min after workout - 70g ON carb powder, 2 scoops Performance Whey, 5g creatine, 5g Leucine.7pm - 8-10oz of meat, lots of green vegtables and usually rice or Gluten Free pasta in the 8-10oz range. Itake 1-2 tbsp of flax oil with this meal.Starting around 8:30 - 9:00pm, I will start consuming as many dirty carbs as I can. Usually it is ice cream, breakfast cereal, Gluten Free cookies or muffins. Sometimes Gluten Free pizza. I will have one or two more shakes of one scoop performance whey and 5g leucine mixed in milk during this time.12:00 midnight - bed. Probiotic, Red yeast rice, Niacin.One day a week I have to workout at 10am. On that day I will eat up to Breakfast, then do my preworkout after that on the way to the gym. I will do my post workout shake around 11:30am, then go zero carb till dinner at 7pm.On non training days the food during the day is the same, but no backloading. So really the only significant carbs I get on those days are at dinner.Workout:I am preparing for a powerlifting competition, so workout have been geared for that.Monday:Shirted bench - work up to 3x3dips - 4 to 5 setsclose grip bench - 4 to 5 setsTuesday:Cardio - usually Prowler, Tire flipping, or sledgehammer on tire work.Wednesday:Deadlifts - work up to 3x2pullups - 4 to 5 setsbent rows - 4 to 5 setsThursday: military press - work up to 3x3more military press - 4 sets of 6-8 repsshrugs - 3 to 4 setsgrip workFriday:back squats in gear - work up to 3x2front squats - 4 to 5 setsstiff leg deads - 4 to 5 setsSaturday and Sunday off.I think that was all the information requested. Again, any help is greatly appreciated.
Couple of things I notice. One is your fasting window. What time the day before this did you stop eating?The second more important thing is your backload feeding window.It looks like you're trying to slam the dirty carbs too long after training. I think the general consensus is to keep the feeding window between 2-4 hours.I can't remember if this is 2-4 hours after your shake, or after training. If its the former, you're at the tail end of of the 4 hour mark when you start eating them (possibly finishing after 4 hours post workout shake).If its the latter (post workout, not post shake), then it's definitely too lateEither way, you might consider shortening the feeding windowOne thing that might also be advised is not putting the whey in your coffee. Just have the MCT in your system before breakfast. Speaking of, that amount of eggs is generally more than recommended, cheese CAN cause issues for some people, and turkey bacon does not have enough fat in it. Generally, with a half dozen eggs, the advice is to cook it with the fat of real bacon.you may also consider dropping the half scoop of protein pre workout as well as the periworkout stuff.
Did you try any of the suggestions? What kind of results did you get?
Ok, here goes:6'2" tall, around 270lb, 38 years old. I would say bodyfat is at least 15%. I have been training for about 20 years now.Typical diet on a training day:7am - coffee8am - coffee w/ MCT oil and 1/2 scoop whey isolate. Probiotic, B complex, CoQ10, blood pressure medication. - Get rid of the whey keep the MCT. 9:30am - 6 eggs scrambled with cheese on top, 4-5 pieces turkey bacon. - Do you have real bacon? Never had the stuff, but isn't turkey "bacon" very lean? Also try to keep it at 4~ eggs at a time.12:30pm - 8-12oz of meat (usually beef or pork), green vegtables untill I don't feel hungry. Multi-vitamin, probiotic. - Fine3:00pm - preworkout - 200mg caffeine, 1/2 scoop whey isolate, MCT oil, creatine - FineWorkout 3:30-5:00pmDuring workout - 1 scoop Optimum Nutrition Performance Whey, 5g Leucine. (The Performance Whey is a combination of Whey concentrate, isolate, and Hydrolysate. There are 22g protein per scoop.) This isn't exactly necessary, and probably detrimental if you're after more fat burning.30 min after workout - 70g ON carb powder, 2 scoops Performance Whey, 5g creatine, 5g Leucine. - Good7pm - 8-10oz of meat, lots of green vegtables and usually rice or Gluten Free pasta in the 8-10oz range. Itake 1-2 tbsp of flax oil with this meal. - I've bolded what I have issue with. The amount of fiber you're getting with the greens may be slowing down the digestive process of all the carbs you back load with the rest of the night. Try a few back loads without them and try to keep it as fiberless as possible. Flax oil in general isn't great, it has a poor EPA/DHA conversion rate, it easily becomes rancid/oxidized even just sitting on the shelf so there's a good chance it'll be rancid/oxidized before you buy it and there has been studies linking it to raised estrogen level's in men, both the seed and the oil. I'd switch it for fish oil if you're after Omega 3's.Starting around 8:30 - 9:00pm, I will start consuming as many dirty carbs as I can. Usually it is ice cream, breakfast cereal, Gluten Free cookies or muffins. Sometimes Gluten Free pizza. I will have one or two more shakes of one scoop performance whey and 5g leucine mixed in milk during this time. - This seems fine, but if possible can you get your meals, including the junky carbs in earlier/closer to your training? 1)It'll increase your fasting time, thus fat mobilization 2)Your body should be more responsive to using the carbs efficiently closer to your training time.12:00 midnight - bed. Probiotic, Red yeast rice, Niacin.One day a week I have to workout at 10am. On that day I will eat up to Breakfast, then do my preworkout after that on the way to the gym. I will do my post workout shake around 11:30am, then go zero carb till dinner at 7pm. - Generally if you're training in the AM it's recommended to do it fasted, but being a heavy pull day you may want to 1)Have the coffee/MCT combo pre without the breakfast meal and see how you go or 2)Back load on the Tuesday night for the Wed morning training, but still follow the guide in point 1), with no back load that evening.On non training days the food during the day is the same, but no backloading. So really the only significant carbs I get on those days are at dinner. - What carbs are these? If it's the rice/GF pasta those are a no go on ULC days. If it's just fibrous veggies, it's fine.I think that was all the information requested. Again, any help is greatly appreciated.
If you've got a meet fairly soon, then I'm thinking your gear fitting right isn't exactly a bad thing. If it's a while off then you'll have time to adjust to how your body is moving and working with your gear, hopefully (if it still fits!)Also, if you can, start a log. I'd like another PL'r to talk shop with and see how they respond to CBL, especially a veteran of iron like yourself.If you don't mind me asking, what are your best or current numbers/total?All the best.
Turkey bacon is fine. Anybody who has ever had it can tell you it certainly isn't lean.Try cutting the carbs in your backload by 100 g and try to cut down the sugary junk and focus more on starches. Most likely you are eating too many carbs in the backloads.One easy thing to change in your backloads is ditch all the greens and flax oil in the first backload meal. Eat as much as you can in this meal. This is when you really want to pound carbs, not the second meal. Unlike the first meal you don't want to pound carbs, just eat a comfortable amount. Include some fat in this meal to keep you satiated.
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