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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.
I was going to mention this. You got to clean up your backload. If you were 250 lbs you could eat like this, but not if you are 190. Cgrims gave you an appropriate starting point.
you need to increase your fat intake ditch the morning stuff and wait until 12-14 fast to ingest something instead of chicken breast have like 80/20 beef or eggs and bacon, kiefer has really been emphasizing the importance of fat to protein in his recent pod casts…… all that chicken breast is spiking insulin to much and stopping fat loss……and clean up your backloads you need to really count the amount of carbs your ingesting
you need to increase your fat intake ditch the morning stuff and wait until 12-14 fast to ingest something instead of chicken breast have like 80/20 beef or eggs and bacon, kiefer has really been emphasizing the importance of fat to protein in his recent pod casts...... all that chicken breast is spiking insulin to much and stopping fat loss......and clean up your backloads you need to really count the amount of carbs your ingesting
Chicken breasts are not going to spike insulin.
Thanks again, all. I think I'm getting this together. So, my last workout was legs on Thursday, I didn't backload. I saw a video kieffer did, stating the back load was for the next days workout, but I thought I read that the backload is useful after the workout, where the carbs will be shuttled into the muscles.So I haven't had carbs in days, but my back workout is tmrw at 4pm (deadlifts, bb rows), so am I back loading tonight?
Thanks again, all. I think I'm getting this together. So, my last workout was legs on Thursday, I didn't backload. I saw a video kieffer did, stating the back load was for the next days workout, but I thought I read that the backload is useful after the workout, where the carbs will be shuttled into the muscles.So I haven't had carbs in days, but my back workout is tmrw at 4pm (deadlifts, bb rows), so am I back loading tonight?
If you workout at night, backload after training.
Thanks again guys for the replies. W/o will be 5pm,Goal is to shed fat, and maintain muscle. I haven't quite made it through the entire cbl book, I threw myself in this kinda fast.
Well its not the length of the dictionary by any means.. So read it up and you'll have a better understanding. I was just curious because of the 2500kcal recommendation. Certainly wouldn't be great for gaining mass. But yea cut carbs back on your backloads and maybe keep BL's clean and “enjoy” a pizza or favorite dish for a BL meal once every week or two on your most demanding training day. (Usually leg day)
There's no fat in chicken breast so yea it will spike insulin. But I wonder why your not having success…….
There's no fat in chicken breast so yea it will spike insulin. But I wonder why your not having success.......
Chicken breasts are a whole food that needs to be digested comprised mostly of protein. There will be an increase in insulin just as any other food you intake that isn't pure fat. It would be a slight rise at best but nothing that is going to actually interrupt progress. Fat plays a much more important role in these protocols, slowing digestion and blunting those insulin rises is just an optimization tool.The way bf% was being measured was an issue. The concensus seems to be that backloads needed to be a little more controlled and to get a little more fat in during the ULC portion of the day.
There's no fat in chicken breast so yea it will spike insulin. But I wonder why your not having success.......
Well, I re did some things. So I'm going to see how it goes. I've dropped some weight, but I'm unfortunately seeing less definition. Still, I'm going to put 100% into this.
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