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This is a long one so not gonna waste anyone's time with needless pleasantries. 🙂I'm going to outline an average day's meal routine as I do it currentlyBetween 6:00-7:00 - Wake up, drink water8:00 - Starbucks Chai tea with a dash of whole milk and sweetened with steviaBetween 12:00-13:00 - 1/2 lb of Chicken or 8-10 oz of steak(organic) with bowl of olive oil drenched spring mix saladBetween 15:00-16:00 - 1/2 lb chicken or 8-10 oz steak organic with bowl of olive oil drenched spring mix salad and one banana. (Sometimes this meal can be as late as 17:00)Between 18:30-20:00 - CrossFit. Half an hour before this I take a pre-workout mix of 3.5gms of Beta Alanine, 10 gms of Creatine, 10 gms of Scivation Xtend BCAA and 200mgs of caffeine (pill form)Between 20:00-21:00 - One glass of non homogenized organic whole milk with 2 scoops of whey protein (60 gms of protein roughly) and 10 gms of CreatineBetween 21:00 to 22:00 - bowl of sweet potatoe fries and 8-10 oz steak or 1/2 lb chicken.Between 22:45 till bedtime, usually around 23:30 or 12:00 am - Carb party! i.e. muffins, cakes, biscuits, chocolate bars etc.Caveat: Sometimes the lunch or dinner will be replaced by two 5 oz beef burgers and 3 whole eggs scrambled in ghee.Now here are my questions1. Am I even doing this right? Or am I completely screwing everything up?2. This is my routine from Monday through Friday. On Saturday however, my gym's timings are at noon where we do a team WOD. What would you recommend I do on such a day? Wednesdays and Sundays are rest days.3. If I do a workout that is only 3x5 of either back/front squat and standing press or squat and bench press OR doing a typical bodybuilding routine of barbell bicep curls to failure, chin ups, weighted dips coupled with abmat situps, planks, knees to elbows etc., would it still be ok to do carb backloading on that day? I usually do CrossFit 5 times a week with some bodybuilding thrown in as a finisher at the end of my workouts every alternating day. I don't do the ab work all the time but for sure I do the arm work every alternate day. Which means even if Wednesday is a rest day from CrossFit I do the bb routine that day. Sunday is the only day where I TRULY rest.I know this is an extremely long email but I'm hoping to appeal to your charitable side and get some expert feedback. Thanks and hope to hear from you soon.And before I forget, here are some of my statsAge: 29Height:180ish cmsWeight: Fluctuates between 183-187 lbsAccording to the Calculator that Paul Nobles has on his website http://eattoperform.com/2013/03/12/bmr-calculator/Mifflin-St Jeor Formula: 1,826 caloriesKatch-McCardle Formula: requires bodyfat % caloriesHarris-Benedict Formula: 1,926 caloriesAverage BMR: 1,876 caloriesTotal Daily Energy Expenditure (TDEE): 3,236 caloriesIts been a while since I measured bodyfat and for that reason I didn't use it. but I'm guessing its anywhere between 12-15%.Hopefully I haven't bored y'all to tears. I await with bated breath for any reply. 🙂Sunny
I do. Just needed to know if I'm implementing it correctly. And thank you for responding. 🙂
No problem. I don't have much experience with backloading for CF. You may want to look into Kiefer's Xmas gift he gave out which was a sample program he does with one of the CFers he works with (Scott Paltos maybe?). Your set up looks good for the type of training Kiefer recommends. From some of the things I've seen here if you still work in some heavy lifting with CF it can work nicely…that said, I would recommend you use the Search function to find said folks.2. Probably ULC, but depends on your workout/goals.3. I would say this day would necessitate a backload more than your other days, but that's just from what I've read and seen on the forum.
https://one.body.io/forums/topic/inchxinch-b2b-log-were-in-hell-gentlemen/
Depending on your interest/opinion on Crossfit – can I suggest you consider something like Coach Rutherford's Max Effort Black Box?Essentially it is Max Effort strength training, followed by short (sometimes shortish) metcons for conditioning - crossfit style. It is done on a 3 day per week split, with day 1 being Total Body Lift, day 2 Lower Body and day 3 Upper Body.He has recently switched to a pay system but his old blog is still on the net with all of his cycles still there day by day (and if this closes just PM me and I will send you a list). Great training - gets you strong and keeps you conditioned. Google search Max Effort training and you will get an idea of how it is structured as well.I currently follow MEBB for Mon, Wed, Fri with Interval / Sprint training and Gymnastics work on Tues / Thurs / Sat. To support this I have found success in Backloading the night prior to MEBB (I do all my training in the morning) and staying ULC on all other days. So I Backload Sun, Tues and Thurs Night. Sunday night is generally a big Carb Refeed - the reason being my previous Carb Night was Thursday (over 48 hrs) and to 'fuel up' for the week.Just some ideas mate - otherwise your plan looks fairly solid. Follow it for 4-6 weeks. Stick to it and assess how you look and feel and track your performance. Depending on your goals, adjust from there.EDIT - here is the link http://coachrut.blogspot.com.au/
Thank you Beast and Tracer. And in reply to Tracer, I have heard of Coach Rut's programming. Even have his MEBB DVD. I'm doing something similar in that I follow Crossfit Football exclusively. Its only my own vanity that makes me do a little bit of mirror muscle work afterwards. 🙂
Thank you Beast and Tracer. And in reply to Tracer, I have heard of Coach Rut's programming. Even have his MEBB DVD. I'm doing something similar in that I follow Crossfit Football exclusively. Its only my own vanity that makes me do a little bit of mirror muscle work afterwards. 🙂
Nice! CF Football is good to go (GTG) in my opinion. I do have a biased for any training that involves sprinting and power - much better than CF HQ (which is just dumb I reckon).What is the point of living if you cannot be a little selfish and happy with yourself?
8am – skip the milk3pm - skip the banana, or move it after workout.Big fan of cffb, normal cf pales in comparison and quite frankly is moronic.
Couldn't agree more. Thankfully I'm allowed to do workouts on my own away from regular class. Been doing it for close to a year now and the gains are freaking phenomenal. Only gripe I have is that it doesn't put much of a focus on skill elements such as muscle ups, double unders etc. Which is ok I guess because I train them on my own anyhow. And thanks for the critique wingman.
Depending on your interest/opinion on Crossfit - can I suggest you consider something like Coach Rutherford's Max Effort Black Box?Essentially it is Max Effort strength training, followed by short (sometimes shortish) metcons for conditioning - crossfit style. It is done on a 3 day per week split, with day 1 being Total Body Lift, day 2 Lower Body and day 3 Upper Body.He has recently switched to a pay system but his old blog is still on the net with all of his cycles still there day by day (and if this closes just PM me and I will send you a list). Great training - gets you strong and keeps you conditioned. Google search Max Effort training and you will get an idea of how it is structured as well.I currently follow MEBB for Mon, Wed, Fri with Interval / Sprint training and Gymnastics work on Tues / Thurs / Sat. To support this I have found success in Backloading the night prior to MEBB (I do all my training in the morning) and staying ULC on all other days. So I Backload Sun, Tues and Thurs Night. Sunday night is generally a big Carb Refeed - the reason being my previous Carb Night was Thursday (over 48 hrs) and to 'fuel up' for the week.Just some ideas mate - otherwise your plan looks fairly solid. Follow it for 4-6 weeks. Stick to it and assess how you look and feel and track your performance. Depending on your goals, adjust from there.EDIT - here is the link http://coachrut.blogspot.com.au/
Hi Tracer,I have been doing MEBB for over a year now and am looking to implement CBL. Can I ask is the reason you backload the night before is because of your early AM training (I believe that's mentioned in the book)?My training would take place in the late evening 7:30-8pm. My understanding would be for me to backload that night itself. Or is it you have found that backloading the night before works better for MEBB in general?
8:00 - Starbucks Chai tea with a dash of whole milk and sweetened with steviaI would rid yourself of the whole milk (sugar is taking up about 11g of usable carbs) and switch to heavy whipping cream.Between 18:30-20:00 - CrossFit. Half an hour before this I take a pre-workout mix of 3.5gms of Beta Alanine, 10 gms of Creatine, 10 gms of Scivation Xtend BCAA and 200mgs of caffeine (pill form)Beta Alanine and BCAAs are not necessary. 10g of protein, 10g of creatine, 200mg of caffeine (powder is always better) and 1-2 tbsp of MCT or Coconut Oil is better.Between 20:00-21:00 - One glass of non homogenized organic whole milk with 2 scoops of whey protein (60 gms of protein roughly) and 10 gms of Creatine + 5g of LeucineBetween 22:45 till bedtime, usually around 23:30 or 12:00 am - Carb party! i.e. muffins, cakes, biscuits, chocolate bars etc. These are all good, but make sure you are going out of control with your carbs. There is somewhat of a limitation when it comes to how much you should consume. I'm roughly 225 and I believe I'm in the range of about 750-800 calories from carbs, which is about 180-200g of carbs including my PWO shake.
Just my suggestions in red. The other parts I didn't quote are pretty good, but I would be careful with too much olive oil as well.Â
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