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Before you ask, yes, I have read the book. I do, however, find that a lot of people have good input on tweaking the method on here, so that's why I ask…I'll give you a rundown of my schedule and then ask the questions at the bottom.I'm 24 y.o., 6' tall, right around 250lb. I'm looking primarily to get stronger but I don't want to get fatter. I'm somewhere in between the two options of CBL (slimming/strength gains & pure mass building)LIFTING DAYS:Ideally, I train at around 4:30 pm 4 out of 5 weekdays with one extra day of conditioning (sled sprints, rope work, tire flips, etc...) thrown in somewhere, but sometimes it gets pushed back as late as 7 pm.As I'm leaving the gym: - about 40g optimum nutrition gold standard whey- about 40g dextrose powder- 5g leucine- 5g creatine- waterabout 20-45 minutes later:- white rice- chicken- corn- peppers & onions- salsa (sometimes guacamole & cheese too: bad idea due to high fat?)about an hour later (one of these):- 1 pint ice cream (maybe along with some oreos and skim milk)- a couple bowls of cereal with skim milk (cinnamon toast crunch or frosted flakes usually)- 2-5 donuts with skim milkOFF DAYS:I always stay very low carb during the day but then usually I'll have a high fat dinner with some carbs (pizza) along with a 40g protein/40g dextrose shake and a smaller dessert later on before bed.Q's:1. Should I backload differently for my varying workout time? (between 4pm-7pm)2. How is my PWO shake/backload looking? What foods should I keep eating and what should I stay away from that I am eating?3. My conditioning days are commonly weekends/early morning. Say if it's a Saturday morning. Sunday is an off-day. Do I backload Friday night to prep for conditioning the next morning and then NOT backload Saturday night since Sunday is off? If not, how should I go about these backloads? And should I still drink a PWO after conditioning?
I would just say the Guacamole in 1st backload isn't optimal, as Ive seen, most will say to keep it low fat.
I would just say the Guacamole in 1st backload isn't optimal, as Ive seen, most will say to keep it low fat.
thought so...but i loooove guacamole haha. thanks!
Before you ask, yes, I have read the book. I do, however, find that a lot of people have good input on tweaking the method on here, so that's why I ask...I'll give you a rundown of my schedule and then ask the questions at the bottom.I'm 24 y.o., 6' tall, right around 250lb. I'm looking primarily to get stronger but I don't want to get fatter. I'm somewhere in between the two options of CBL (slimming/strength gains & pure mass building)LIFTING DAYS:Ideally, I train at around 4:30 pm 4 out of 5 weekdays with one extra day of conditioning (sled sprints, rope work, tire flips, etc...) thrown in somewhere, but sometimes it gets pushed back as late as 7 pm.As I'm leaving the gym: - about 40g optimum nutrition gold standard whey- about 40g dextrose powder- 5g leucine- 5g creatine- waterabout 20-45 minutes later:- white rice- chicken- corn- peppers & onions- salsa (sometimes guacamole & cheese too: bad idea due to high fat?)about an hour later (one of these):- 1 pint ice cream (maybe along with some oreos and skim milk)- a couple bowls of cereal with skim milk (cinnamon toast crunch or frosted flakes usually)- 2-5 donuts with skim milkOFF DAYS:I always stay very low carb during the day but then usually I'll have a high fat dinner with some carbs (pizza) along with a 40g protein/40g dextrose shake and a smaller dessert later on before bed.Q's:1. Should I backload differently for my varying workout time? (between 4pm-7pm)2. How is my PWO shake/backload looking? What foods should I keep eating and what should I stay away from that I am eating?3. My conditioning days are commonly weekends/early morning. Say if it's a Saturday morning. Sunday is an off-day. Do I backload Friday night to prep for conditioning the next morning and then NOT backload Saturday night since Sunday is off? If not, how should I go about these backloads? And should I still drink a PWO after conditioning?
1) It depends on when you want to sleep and how that workout went. Normally 2-4 hours is the backload time and based on what type of workout you did it can shortened to not that much or enough to fill glycogen stores again. So you'll have to figure out what honestly works best for you and your body. 2) PWO Shake looks good. The foods during the backload is good. Just keep the majority of the Fats in the later meals. I know going low fat first is good, but with the protein and dextrose to start off the backload the guacamole and queso is ok. 3) If you lift Friday night, do a normalBackload. It's not to help the morning cardio/HIIT. Hopefully you're doing HIIT in not LISS. PWO Shakes for that shouldn't happen. Just do it early morning fasted. Nothing prior, except maybe coffee if needed. Go ULC the rest of the weekend. Based on what you're training Monday, a Sunday night small backload might be a good idea.
1) It depends on when you want to sleep and how that workout went. Normally 2-4 hours is the backload time and based on what type of workout you did it can shortened to not that much or enough to fill glycogen stores again. So you'll have to figure out what honestly works best for you and your body. 2) PWO Shake looks good. The foods during the backload is good. Just keep the majority of the Fats in the later meals. I know going low fat first is good, but with the protein and dextrose to start off the backload the guacamole and queso is ok. 3) If you lift Friday night, do a normalBackload. It's not to help the morning cardio/HIIT. Hopefully you're doing HIIT in not LISS. PWO Shakes for that shouldn't happen. Just do it early morning fasted. Nothing prior, except maybe coffee if needed. Go ULC the rest of the weekend. Based on what you're training Monday, a Sunday night small backload might be a good idea.
sorry, i should have told everyone my routine. i'm currently doing wendler's 5/3/1. I'm at the end of my 2nd cycle right now. my older brother trains at a REAL gym south of me, but i haven't really been able to work my schedule around getting down there often enough. they work the conjugate method primarily and have all the equipment necessary and then some. hopefully ill be getting down there regularly soon enough. i do a LOT of assistance work after my main lifts. i'm usually in the gym for 70 minutes, plus. also, i'm usually in bed at midnight and i get up at about 6:30 am.ulc on the weekend is such a bummer haha. but i GUESS i'll listen :-
Two more questions:-should I backload all 5 weeknights even though one of them is a night off?-i'm considering changing my schedule to just having the one weeknight off and training all other 6 days (1 day being the conditioning). for instance: deadlift monday, bench tuesday, off wednesday, squat thursday, overhead friday, conditioning saturday and then starting my lifts again with deadlift on sunday in stead of taking sunday off. any reason not to do this?
Two more questions:-should I backload all 5 weeknights even though one of them is a night off?-i'm considering changing my schedule to just having the one weeknight off and training all other 6 days (1 day being the conditioning). for instance: deadlift monday, bench tuesday, off wednesday, squat thursday, overhead friday, conditioning saturday and then starting my lifts again with deadlift on sunday in stead of taking sunday off. any reason not to do this?
you haven't really specified as to what protocol you will be following (CBL SA or CBL DB). DB would indicate that you aren't concerned as much with fat loss, but rather muscle growth. Reading your OP i took home mainly that your goal is to get strong and lose fat, primarily. I think you should CBL SA, which means only backload on training days, and utilize the ULC meals on non-training days. That also means no pizza on the weekend! (unless you decide to lift)
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