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Hi all. Thanks in advance for any help.Here is the situation. 47 years old, BF around 15%. I just competed in a powerlifting meet last week in the 198 class, weighed in the day before, and was at 202 for the meet. Squat 505, Bench 275, Deadlift 465.I have another meet in 11 weeks. I would like to compete in the 181 weight class, and hit 545 for my squat (3x BW). Based on past performance, if nutrition is not an issue, I can move my squat up. I'm 5 days into my induction phase. Should I cut hard for a few weeks with CNS then switch to CBL, or just start with CBL and switch to CNS a few weeks out if I'm too far from my target weight? If I can get to around 187, I can sweat/dehydrate the day before for the weigh in.ThanksSandman
Its hard to say what will work best for someone because of how people react differently to carbs and nutrition in general. Id say your lean enough to start off with CBL and just watch the size of your backloads but if you decide to do CNS for a few weeks I would base those heavy lifts directly after your CN to get the most of the carbs and keep your strength up
20lbs in 11 weeks is very aggressive at your level of leanness. Not sure this is feasible without losing LBM. CNS may be your best shot.
20lbs in 11 weeks is very aggressive at your level of leanness. Not sure this is feasible without losing LBM. CNS may be your best shot.
Oh I didnt even see those numbers, yeah that is agressive to say the least most lean guys can lose 1-1.5 pound of FAT a week the rest will be muscle.
ThanksI'm just starting my prep cycle for the meet. I'll be lifting moderate weights for about 2 weeks, so I'm thinking CNS for those two weeks should get me to under 200. If is switch to CBL after that and can drop 1.5 lb a week for the next 8, I'll be within striking range of 181 with a water cut/dehydration, since I can weigh in 24 hrs before the meet. Is 1.5 lbs a week a realistic goal with CBL?Sandman
I think you can make “weight” by your goal date. However, my concern is that you will lose LBM and strength. CBL SA may work if calories are slightly restricted. You could try it a 1gm:0.5gm pro/fat
yeah If you tweaked it pretty closely you could probably do it but CBL SA isnt really designed to be a weight loss diet more a recomp, muscle building will little to no fat gain kind of thing. I think you would probably hold on to more muscle while in a calorie deficit while on CNS, fat is very good at preserving muscle!
Ah Acarnovale uses CNS for getting to a lower weight for his meets and he's a badass Powerlifter too. You could try running that for a bit and look on YouTube for a “TubeCast” by Kiefer on how to make weight for a meet.
Thank. Saw the video, and used that advice in the last week before my last meet. The only thing he left out is an hour in the sauna right before weigh in dropped me from 201 to 197. I've got 11 weeks, so I'm going to try CNS and reassess in 2 weeks.Sandman
Ok, I've changed my mind. This weeks workouts were terrible. I struggled with moderate weights. I'm going to start with CBL, and compete in the 198 class. I'm at 203 this AM, so I don't need to cut weight until the week before the competition.Sandman
Ok, I've changed my mind. This weeks workouts were terrible. I struggled with moderate weights. I'm going to start with CBL, and compete in the 198 class. I'm at 203 this AM, so I don't need to cut weight until the week before the competition.Sandman
Good Call dude and good call man!Maybe start a log so we can follow along and help out!
I agree. I was definitely concerned with you losing strength and LBM trying to cut weight that quickly.
I posted today's workout in a log. I'll try and keep it updated for anyone interested. I did some searching, and as near as I can figure, the world record for my age, master's 45-49, 90Kg, Raw modern on Squat is 242Kg/532.4Lbs. I'm going for the record in February.Sandman
I like your attitude bro. Go for the record — that's awesome! Glad to see another over 40. Most of the guys here seem to be in there 20s.
I came to powerlifting late. Just over a year ago. At the start of 2010 I weighed 290, fat, out of shape sedentary blob. I lost 110 lbs, then started lifting, and never looked back. I have been looking for the last year for a diet I could live with, and still stay strong and lean. I hoping CBL will let me maintain my strength and drop that fat I put back on this last year, to get under 10%Sandman
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