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Hi all, new to this cbl…Started at 15% bf, now at 18% after 2 wks.-after the 10 days intro phase, I looked good after the first night carb loading, after that, it's getting scary.Program is 5/3/1.Sun- backMon-shouldersWed- chestThursday-legs.Diet is coffee and coconut oil at 7am. 12pm chicken breast3pm chicken breast.Cbl sun, tues, weds.I don't know maybe I'm pulling too many carbs, but, the flab around my stomach has increased a lot, is irritating as hell when I sit down and the fat roll has increased.It's difficult to get maintenance level calories with lean protein, and I'm afraid to delve into saturated fats, bc your really not in ketosis on the days after a carb load.I don't know how to tweak this, and I'm kinda afraid to keep going.Stats: 6'0, 192lbs.
so you are training in the am? Is your training just 5/3/1 and your done or is there assistance work or what? How much coconut oil in the coffee, how much chicken breast, whats in your backloads, on days you don't backload what do you eat after that 3pm meal?If you are clearly gaining fat then something is off about the way you are eating. Need some more info on that please.When you say delve into saturated fats what do you mean? It looks like your diet contains very little fat from what you listed...
Thank you for the reply. I really appreciate it.My training is right about 530 pm. I do assistance with my 531. I def go heavy, and hard, to the point of euphoria, from the pain....so my first few back Loads were pretty filthy, were talking pizza, coco puffs, vanilla ice cream. After those first few, I went chicken, white rice, white potatoes, and vegetables.So, in the morning, I have 2 cups of coffee, the second cup, I'll put a teaspoon of coconut oil, and I'll also do about 10 grams of isolate protien. About 12, I have 2 chicken breasts, then 2 more at 4, and another coffee at 430.If I'm not backloading on a night, it's usually more chicken, or 90% lean beef.Prior to this cbl, I was following mass gaining diet, where I went from 150 lbs to 190lbs, in 2.5 yrs... Following a 3000 calorie/day diet (including real gains mass gainer shakes). Now, as a kid, I was always pretty dam fat, and my midsection collects fat fast, even when I was boxing at 145lbs, I still could never ditch the flab, so maybe I'm genetically just screwed.I'm also confused about the calories, I'm used to taking in x amt of calories to build muscle, so when I look at cbl, I just don't know if there are enough calories to maintain muscle, which is why I was concerned about overall calories as well (saturated fats)... I'm thinking 4 chicken breast during the day is about 600 calories, befor my workout, that means to maintain muscle, I'd need to make up about 1200 calories the remainder of the day?I know this confusing, but I'm up for any critique, advice, whatever, I just need to hone this, bc I'm rediculously diciplined, and can stick to anything, as long as it works, and from the YouTube videos I've seen on cbl, I gotta believe it works, and I'm messing up.
How do you measure your bf%?Could you give me an example of your leg day (weights sets reps, at the least sets and reps if you don't want to post weights). Your workouts sound just fine in terms of what backloading requires. Do you take a PWO shake?Since you workout at night you should be backloading Sun, Mon, Weds, Thurs. You don't lift on tuesday so there is no reason for you to backload then.What are your goals trying to lean out and put on mass or just put on more mass with minimal fat gain?It sounds like your protein intake is spot on. You definitely need some more fat during the day though and I can't really tell how many carbs you are consuming on backloads.Are you willing to track macros by weighing foods? (I know a lot of people on here advocate not doing this but since you are gaining fat I think it would benefit you until you get used to how you should eat)My suggestion would be the following:On lifting days-coffee with a tablespoon of coconut oil in the morning-meal 1 and meal 2 - make one of these chicken breast and make one of these a fattier red meat (80/20 ground beef, chuck roast, pork shoulder)-shoot for around 120+/-20 grams of protein and 80+/-10grams of fat during the ULC day-Post Workout - 200 grams of carbs, around 80 grams of protein, and 20 grams of fat-Your daily goal would be 200g carbs, 200g protein, 100g fat (2500 cals total)On non-lifting days-same except no carbs at night. -Your daily goal would be 200g protein, 120g of fat (1880 cals total)The weekly average is around 2250 cals so that is a pretty modest starting point for you. From there you can adjust carb numbers and fat numbers around how your workouts feel/how you look.My guess at what is going on is that you are A) Eating more than you think during the day and thus your nightly meal is causing you to take in to many calories on the day. B) You are just overeating at night when consuming a large meal (this can easily happen if you don't know portion sizes).I realize this is a much stricter/structured approach but it is a good place to start and begin figuring out what may or may not be helping/harming your progress.
Well, for measuring my body fat, I'm using this fat loss monitor; you input your stats, and hold each side of the device, and it spits out a bmi and a fat%As for my leg workout, I did it last night, so it's still very fresh in my mind:1: free standing squatsWarm ups: 135x10,135x10, 185x8 205x8, 225x5, 225x5, 225x5Strait leg deadlifts 3x10-12Leg press on sled, 12 plates to fail, 10 plates to fail, 8 plates to fail, 6 plates to fail.Leg extensions, drop sets to fail.I really appreciate the diet advice. Things seem much more difficult in this arena, at 41, seems like the hormone levels aren't there, the muscle comes slow and the fat comes fast.My goal would be 185-190 lbs at 12% bf. I've never been below 15%, so it's difficult to envsison.
haha the handheld monitor is a big red flag. Those things have like a 5% margin of error or greater. Leg workouts look just fine although I am not a huge fan of working things until failure but since you are only doing the workouts once a week it seems just fine.Now that I see you were using the hand held device I am a little less concerned about your diet. I think you were doing things just fine. If you are concerned/stressed about it try tracking your macros how I described for a couple weeks so you get used to portion sizes. You can drop tracking after that and it should make making adjustments to your intake easier to determine as well.
Yeah, the bioelectrical impedance devices to measure bf% can vary a ton, especially based on water. I had one that would change 3% from before a shower to after a shower. Use measurements, mirror, and how clothes are fitting. Or pickup line success rate. 😉
Yeah, the bioelectrical impedance devices to measure bf% can vary a ton, especially based on water. I had one that would change 3% from before a shower to after a shower. Use measurements, mirror, and how clothes are fitting. Or pickup line success rate. 😉
I've actually used one, went and peed, tested again and dropped 1%.Maybe 3-5 minutes between tests.They can be a useful tool for long term tracking, but don't put to much stock in them.
Oh wow… Ok I'm getting rid of that measuring device then… But I really appreciate the support. Do u guys keep your backloads relatively clean? Like white rice, and hi glycemic "real foods" or I'd it ice cream and stuff like that?
Ive done a mix of both and had success. I do try to avoid whole wheat though.  I would suggest having your lean meats with additional fat on the ULC portion of the day.Â
Oh wow... Ok I'm getting rid of that measuring device then... But I really appreciate the support. Do u guys keep your backloads relatively clean? Like white rice, and hi glycemic "real foods" or I'd it ice cream and stuff like that?
Well, I stick with "Cleaner" sources as is more glucose.Burritos, pizza, rice, mashed potatoes, hashbrowns, and when I do have sweet stuff I do more dense glucose carbs like cookies and brownies instead of ice cream and sugary stuff. Sometimes I even make my own cookies and such with dextrose, but I'm lazy most of the time.
Another thing that gets overlooked a lot of the time, is the smaller you are – less muscle mass – the less you can get away with in terms of junk carbs and carb limit.I'm about your size. I do DB. I eat clean for the most part, mixed with the odd junk. So pizza on big days like squats. On other regular days, standard rice/potatoes with the odd junk thing like pop tart (not great, but guilty pleasure and limit intake), junk cereal etc.I eat anywhere between 250-350 carbs a night and even that might be a bit too high oddly enough. Still sorting out.Everybody is different but don't feel bad for scaling back to test.
Interesting, Trevor. I was afraid of pizza bc of the fat content.With regard to the backload, I worked out last night but didn't back load, bc my neaxt workout (deadlifts) is Sunday at 3pm. I thought it was advantageous to carb load after a grueling workout, but I saw one of kieffers videos, and explained that the backload is to provide energy for the next days workout.So I didn't backload last night after legs, but looks like I will be backloading Saturday night?
Another thing that gets overlooked a lot of the time, is the smaller you are – less muscle mass – the less you can get away with in terms of junk carbs and carb limit.I'm about your size. I do DB. I eat clean for the most part, mixed with the odd junk. So pizza on big days like squats. On other regular days, standard rice/potatoes with the odd junk thing like pop tart (not great, but guilty pleasure and limit intake), junk cereal etc.I eat anywhere between 250-350 carbs a night and even that might be a bit too high oddly enough. Still sorting out.Everybody is different but don't feel bad for scaling back to test.
I know about those guilty pleasures. I haven't had cereal in over 10 yrs. well my first backload night, I had a bowl of coco pebbles, and the fat kid in me almost took over. I'm tellin u, I could have eaten that whole damn box.
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