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Hey, I've been doing CBL for about 5 months and things have pretty good. My weight is pretty much the same as at the beginning, my BF% has probably decreased slightly and I am making slow but consistent progress in the gym. FYI, I am 160lbs and around 12%BF.However, I would now like to try to slowly bulk up while staying as lean as possible and I am not sure how and where in my diet I should add those extra calories. I've recently monitored my food intake for a 4 week period (during which my weight was very steady) and this is my average macro breakdown.Off days: Fat: 110-120g Protein: 190-200gNet carbs (excluding fiber): 25-30gTotal calories: 2100-2300Training days:Pre-workout: 45g fat, 8g net carbs, 55g prot, 700calPost-worktout: 45g fat, 450-500g carbs, 200g prot, 3000calSo, should I increase calories on off days by adding fat or just add food to my back-loads and keep off days lower cal? If I increase training days, what kind of foods? Even more carbs or increase fats ?Any input is greatly appreciated,Thanks
Hey, I've been doing CBL for about 5 months and things have pretty good. My weight is pretty much the same as at the beginning, my BF% has probably decreased slightly and I am making slow but consistent progress in the gym. FYI, I am 160lbs and around 12%BF.However, I would now like to try to slowly bulk up while staying as lean as possible and I am not sure how and where in my diet I should add those extra calories. I've recently monitored my food intake for a 4 week period (during which my weight was very steady) and this is my average macro breakdown.Off days: Fat: 110-120g Protein: 190-200gNet carbs (excluding fiber): 25-30gTotal calories: 2100-2300Training days:Pre-workout: 45g fat, 8g net carbs, 55g prot, 700calPost-worktout: 45g fat, 450-500g carbs, 200g prot, 3000calSo, should I increase calories on off days by adding fat or just add food to my back-loads and keep off days lower cal? If I increase training days, what kind of foods? Even more carbs or increase fats ?Any input is greatly appreciated,Thanks
Sounds like you are wanting to Density Bulk.I would, since you are low BF and pretty lean. basically start your day with ULC meal, high calories too, instead of Coconut oil/MCTs and up the calories in your ULC portion of the day. Backload everyday tooIf you notice increase in BF (not to be confused with bloat) then you can adjust you backloading scheme accordingly. Honestly, even if you do gain a pound or too of fat, the trade off will definitely be worth it, as gains come pretty quickly when the macros are there. Increasing your training doesn't really make a difference in that you still have to eat a lot and make sure of course that your sticking to the ULC portion of the day and not eating Carbs until PWO.best of luck!
How did this workout for you? Or input from anyone else?I'm in almost the same situation (156lbs, 13.5%). On top of that I have higher calorie requirements since I walk at least 3-4 miles in my commute.Options are to go even more crazy on backloads (500g+ carbs every night) and/or greatly increase fat. I'll do either, though feel inclined to up the fat since low-carb is what I am used to.I backload on off days often. Debating right now whether to have a second backload meal to get calories in, or having a ULC meal to end the day.-- Sean R
I would max out the protein to 1.3 g/lb, add intra workout carbs, and more backloading carbs. You can add fat if you want, but you are pretty good where you are at.
I would make aure fat is 1g /lb and protein 1.3g/lb and adjust from there.
x2 Im just starting my first intentional "Bulk" on CBL. The first thing Ive done is increase the feeding window so that Im not fasting quite so long each day. Ive only added the AM accelerator shake so far (which cant be more than 150cals) and will do this for a week to see what impact it has. Thinking of then adding a little carbs (100-200g from white rice) to my off days and going from there. Also contemplating increasing my carb feeding window on training days by including some carbs during the workout. But we'll see. My fats have always been up there so I wont increase these too much. Maybe a little more on off days.
I would max out the protein to 1.3 g/lb, add intra workout carbs, and more backloading carbs. You can add fat if you want, but you are pretty good where you are at.
I know youve done this yourself so its not that I dont trust you. But I do wonder about how much extra carbs can really help rather than hinder. Sure they serve as an energy source but wouldnt fat be both "easier" (on account of relative energy density) and less likely to cause fat storage if used properly? Surely carb needs only really go up with a substantial increase in muscle mass. Like (at a guess) an extra 100g over maintenance for each 10lbs of muscle? Just thinking out loud.
I would max out the protein to 1.3 g/lb, add intra workout carbs, and more backloading carbs. You can add fat if you want, but you are pretty good where you are at.
I know youve done this yourself so its not that I dont trust you. But I do wonder about how much extra carbs can really help rather than hinder. Sure they serve as an energy source but wouldnt fat be both "easier" (on account of relative energy density) and less likely to cause fat storage if used properly? Surely carb needs only really go up with a substantial increase in muscle mass. Like (at a guess) an extra 100g over maintenance for each 10lbs of muscle? Just thinking out loud.
I don't really have science to back it up, but from my own experience, increasing the carbs is the way to go for gaining weight. I always felt stronger and more energetic. He is already getting in a lot fat, so I don't see the need to introduce calories that don't really do anything (fat doesn't give you an insulin response).
I would max out the protein to 1.3 g/lb, add intra workout carbs, and more backloading carbs. You can add fat if you want, but you are pretty good where you are at.
I know youve done this yourself so its not that I dont trust you. But I do wonder about how much extra carbs can really help rather than hinder. Sure they serve as an energy source but wouldnt fat be both "easier" (on account of relative energy density) and less likely to cause fat storage if used properly? Surely carb needs only really go up with a substantial increase in muscle mass. Like (at a guess) an extra 100g over maintenance for each 10lbs of muscle? Just thinking out loud.
I don't really have science to back it up, but from my own experience, increasing the carbs is the way to go for gaining weight. I always felt stronger and more energetic. He is already getting in a lot fat, so I don't see the need to introduce calories that don't really do anything (fat doesn't give you an insulin response).
Yeah agreed max 1g/lb fat and 1.3g/lb pro, add more backload carbs, add intra carbs, add off day carbs and then lastly pre workout carbs.I think that order is the most sensible way to increase cals. But just my opinion.
I would max out the protein to 1.3 g/lb, add intra workout carbs, and more backloading carbs. You can add fat if you want, but you are pretty good where you are at.
I know youve done this yourself so its not that I dont trust you. But I do wonder about how much extra carbs can really help rather than hinder. Sure they serve as an energy source but wouldnt fat be both "easier" (on account of relative energy density) and less likely to cause fat storage if used properly? Surely carb needs only really go up with a substantial increase in muscle mass. Like (at a guess) an extra 100g over maintenance for each 10lbs of muscle? Just thinking out loud.
I don't really have science to back it up, but from my own experience, increasing the carbs is the way to go for gaining weight. I always felt stronger and more energetic. He is already getting in a lot fat, so I don't see the need to introduce calories that don't really do anything (fat doesn't give you an insulin response).
And how has the bodycomp been? not getting too chubby I hope! (:
I would max out the protein to 1.3 g/lb, add intra workout carbs, and more backloading carbs. You can add fat if you want, but you are pretty good where you are at.
I know youve done this yourself so its not that I dont trust you. But I do wonder about how much extra carbs can really help rather than hinder. Sure they serve as an energy source but wouldnt fat be both "easier" (on account of relative energy density) and less likely to cause fat storage if used properly? Surely carb needs only really go up with a substantial increase in muscle mass. Like (at a guess) an extra 100g over maintenance for each 10lbs of muscle? Just thinking out loud.
I don't really have science to back it up, but from my own experience, increasing the carbs is the way to go for gaining weight. I always felt stronger and more energetic. He is already getting in a lot fat, so I don't see the need to introduce calories that don't really do anything (fat doesn't give you an insulin response).
And how has the bodycomp been? not getting too chubby I hope! (:
My body composition is great actually.
I would max out the protein to 1.3 g/lb, add intra workout carbs, and more backloading carbs. You can add fat if you want, but you are pretty good where you are at.
I know youve done this yourself so its not that I dont trust you. But I do wonder about how much extra carbs can really help rather than hinder. Sure they serve as an energy source but wouldnt fat be both "easier" (on account of relative energy density) and less likely to cause fat storage if used properly? Surely carb needs only really go up with a substantial increase in muscle mass. Like (at a guess) an extra 100g over maintenance for each 10lbs of muscle? Just thinking out loud.
I don't really have science to back it up, but from my own experience, increasing the carbs is the way to go for gaining weight. I always felt stronger and more energetic. He is already getting in a lot fat, so I don't see the need to introduce calories that don't really do anything (fat doesn't give you an insulin response).
And how has the bodycomp been? not getting too chubby I hope! (:
My body composition is great actually.
Good to hear. Do you do any "damage control" while bulking? Im thinking I may do 3 weeks CBL DB (transitioning from current SA) and every 4th week doing only 2 backloads strategically placed. Since my training is also going to be 3 weeks intensifying with a 4th deload week I figure this could work well. Any opinions on that idea? Or would you just go straight through to a goal weight and worry about losing fat then?
PWO shakes are excellent for lean bulking. Max out on them (after exercise!) while training ~4x a week.
I would max out the protein to 1.3 g/lb, add intra workout carbs, and more backloading carbs. You can add fat if you want, but you are pretty good where you are at.
I know youve done this yourself so its not that I dont trust you. But I do wonder about how much extra carbs can really help rather than hinder. Sure they serve as an energy source but wouldnt fat be both "easier" (on account of relative energy density) and less likely to cause fat storage if used properly? Surely carb needs only really go up with a substantial increase in muscle mass. Like (at a guess) an extra 100g over maintenance for each 10lbs of muscle? Just thinking out loud.
I don't really have science to back it up, but from my own experience, increasing the carbs is the way to go for gaining weight. I always felt stronger and more energetic. He is already getting in a lot fat, so I don't see the need to introduce calories that don't really do anything (fat doesn't give you an insulin response).
And how has the bodycomp been? not getting too chubby I hope! (:
My body composition is great actually.
Good to hear. Do you do any "damage control" while bulking? Im thinking I may do 3 weeks CBL DB (transitioning from current SA) and every 4th week doing only 2 backloads strategically placed. Since my training is also going to be 3 weeks intensifying with a 4th deload week I figure this could work well. Any opinions on that idea? Or would you just go straight through to a goal weight and worry about losing fat then?
I honestly never had that problem. Or at least I never noticed. When I want to gain mass I focus all my energy on that. If I am gaining more fat than I like, I will make an adjustment to the diet, but I don't throw in a week of Carb Nite or something.
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