- This topic has 8 voices and 65 replies.
-
Posts
-
Thanks guys.. I figured the 1:1 ratio was important, since I see it mentioned a lot. So I wanted to get it right. Not trying to complicate things on purpose..Conrad, what would be a good plan of attack for ULC part of the day? Since whey causes insulin spike, would having some vegan (non whey) protein be better? Or is whey + coconut oil a better bet? I can combine eggs with coconut oil or butter or avocado.. so I'm hoping no problem there.How did you deal with cottage cheese? Did you leave it off till the evening or would you combine it with fats (almond butter, avocado) during ULC?
Thanks guys.. I figured the 1:1 ratio was important, since I see it mentioned a lot. So I wanted to get it right. Not trying to complicate things on purpose..Conrad, what would be a good plan of attack for ULC part of the day? Since whey causes insulin spike, would having some vegan (non whey) protein be better? Or is whey + coconut oil a better bet? I can combine eggs with coconut oil or butter or avocado.. so I'm hoping no problem there.How did you deal with cottage cheese? Did you leave it off till the evening or would you combine it with fats (almond butter, avocado) during ULC?
Shredded cheddar cheese omelettes would be one. Nuts (not seeds), though watch the carbs on this.10 g whey would not cause too much of an insulin spike especially if you mix with coconut oilleave cottage cheese for night, preferably on backloading, not ULC.hope the above helps!
Thanks a lot, Conrad.Tried eggs with cheddar today and it did not agree with my stomach at all. I never had problems with cheese before. Strange.I really enjoy having eggs cooked in coconut oil with avocado, but I read in another thread that having most of your fats from plant based food is not recommended. Would you happen to know why Kiefer thinks that?
Hi everyone!I figured this is the best place to ask this question, since most/all of you have actual experience with this protocol.I have recently learned about this diet. Seems like people are getting results.My question is this... do you think a lacto-ovo-vegetarian would be a good candidate for CBL?Also, my diet is clean and healthy. I actually enjoy eating this way, it doesn't feel like a huge sacrifice. Occasional junk food is cool with me, for sure... but I don't believe in the whole "eat junk, look great" philosophy. Not that it can't be done, it probably can. I just don't think it's good for your body.I know there are many proponents of carb is carb and your body doesn't care where it came from. I think in the long run, your body does care.So... would you guys say that someone like me would be able to follow the CBL principles? Or is junk "required"?Any help would be appreciated.Thank you.
Sorry, this thread is a bit older, but I thought I'd pipe in. I am a Lacto-Ovo Veg., and have been since 2005. I was Vegan from 2002-2005. So, I know all ends of the spectrum.My entire bodybuilding / muscle-building life has been spent as a Lacto-Ovo Veg., so I feel qualified to speak on behalf of this diet, from a nutritional / fitness perspective.For protein, stick to whole eggs / egg whites and cheeses. Go easier on the cheeses, and heavier on the eggs. Also, rely on Whey Isolate to fill in the gaps. These all make excellent low-carb protein sources, which will work well with the "Keto" time frames of both CBL and CNS. Stay away from tofu, unless it is fermented -- as it is full of anti-nutrients. Tempeh is a good alternative (it is fermented), but both Tofus and Tempehs are higher in carb content. I am a vegetarian who gets very little to NO protein from soy. I used to, but not anymore.On CNS, for instance, I am (currently) making excellent progress eating exclusively from these sources (for protein), and my daily useable carbs are 7.5g / day. My fat loss is at 1-2 lbs. a week, consistently.I also ran CBL for a month, at one point. My bodyweight maintained while eating well over 5000 cals a day, my strength increased, and my muscle measurements grew (so I was, clearly, recomping). It was just very slow, and I wanted to speed up fat loss, so I switched over to CNS. I will, eventually, go back to CBL.Feel free to junk up... that is highly integral. As a lacto-ovo, you should have no problems finding suitable, plentiful junk foods (I recommend you shop at or places like Whole Foods Market). The point of the junk isn't so much to pig out, it is to ensure you get the VAST number of fast carbs required for the diet, in the smallest amount of food / time. Getting 700-1000g carbs in one night w/ pastries is EASY... try doing that with white rice or potatoes!Cory
Wanted to add to my post above: cottage cheese makes a good protein source, as well. I tend to use the 1% variety. It can be higher in carb, so you need to strictly monitor intake.Cory
Cory, thanks so much!This is what I have been doing: - during ULC I have a whey + coconut oil shake around 10am, 3 eggs cooked in coconut oil, avocado and broccoli around 12-1pm- right after a workout, I have a 25g of whey + 50g of dextrose- for my backload, I have 3 more eggs with broccoli, 1 sweet potato mixed with 1 cup of cottage cheese, 1 banana, honey and coconut oil... after that I either have rice with veggies or some pastries with milk, more cottage cheese, more whey.Whole Foods: I love their scones they sell at Whole Foods Bakery, but there is no nutritional info. I have no clue how much carbs and fat I'm taking in. I usually have 2 scones with milk.As far as milk, do you think it's better to drink regular cow milk or almond milk? (backload part of the day) Vanilla almond milk has a lot more sugars then regular almond milk, but I don't know if it's the "right" kind of sugars.On rest days, I don't usually backload, but I do have 2 cups of cottage cheese in the evening to meet my protein needs (170g a day... 6 eggs, 2 cups of cottage cheese, 3 scoops of whey).I haven't been monitoring calories, but I think I need to. I'm trying to gain lean muscle mass, but eating a lot of food is hard for me. Could you tell me what you ate back when you were aiming for 5000 calories a day?
Cory, thanks so much!This is what I have been doing: - during ULC I have a whey + coconut oil shake around 10am, 3 eggs cooked in coconut oil, avocado and broccoli around 12-1pm- right after a workout, I have a 25g of whey + 50g of dextrose- for my backload, I have 3 more eggs with broccoli, 1 sweet potato mixed with 1 cup of cottage cheese, 1 banana, honey and coconut oil... after that I either have rice with veggies or some pastries with milk, more cottage cheese, more whey.Whole Foods: I love their scones they sell at Whole Foods Bakery, but there is no nutritional info. I have no clue how much carbs and fat I'm taking in. I usually have 2 scones with milk.As far as milk, do you think it's better to drink regular cow milk or almond milk? (backload part of the day) Vanilla almond milk has a lot more sugars then regular almond milk, but I don't know if it's the "right" kind of sugars.On rest days, I don't usually backload, but I do have 2 cups of cottage cheese in the evening to meet my protein needs (170g a day... 6 eggs, 2 cups of cottage cheese, 3 scoops of whey).I haven't been monitoring calories, but I think I need to. I'm trying to gain lean muscle mass, but eating a lot of food is hard for me. Could you tell me what you ate back when you were aiming for 5000 calories a day?
This looks fine for CBL. If something stalls, tweak. That is true of any diet, really. Tweak, tweak, tweak. LOL.Two things to note, right off...One: Ensure that if you eat at 10am (first meal), your final meal (the night before) ended by 10pm. The 12-hour fast is highly recommended for effectiveness.Two: Ensure you have your morning coffee (w/ fat - recommended). 16 oz black w/ a tbsp of coconut oil or equivalent fat content in heavy cream (usually 2 1/2 tbsp). You could just run the 16 oz coffee black, but often, people will add a little oil as an accelerant (energy + fat loss). Too much, and you will stall fat loss, by stopping the fast period. Do this upon waking, hours before your first meal.For me, I eat my final meal around 11pm, wake around 8am -- have my coffee (for me it is 16 oz black, no fat), and then eat "breakfast" around 11am.As for what I ate... I'd have to dig up my old meal plan from March / early April. I am work right now, so perhaps, a bit later (it is on my home PC).That said, since my rapid success w/ CNS (after weeks of tweaking), I would DEFINITELY adjust my diet plan for my next CBL -- I am more educated about Keifer's strategies, now. I'd probably follow closely to my current CNS meal plan, but backload ea. night, instead of once a week. My goal will be bulking.CoryP.S., here is the gist of my current CNS meal plan (off the top of my head):*not listing supps, just food sources. I supp a LOT.Wake up - 16 oz black coffeeMeal 1 (12 hours after final meal night before) - 3 large whole eggs, 4 large egg whites, 1 oz. cheddar cheese, 1/2 scoop whey isolate, 1 tbsp omega 3-6-9 oil (Now Foods - vegetarian blend).Meal 2 - 4 large egg whites, 150g whole leaf spinach, 1 tbsp heavy cream.Meal 3 - 1 1/2 scoop whey isolate, 3/4 tbsp heavy cream, 2 oz cheddar cheese.Pre-workout - 16 oz black coffee, 1 tbsp coconut oil.Post-workout - 1 scoop whey isolate.Meal 4 - 6 large egg whites, 1 tbsp omega 3-6-9 oil, 2 oz cheddar cheese, 1 scoop whey isolate.Meal 5 (sometimes combined w/ meal 4 - depends on my schedule flexibility) - 1/2 scoop whey isolate, 2 1/2 tbsp heavy cream....my useable carbs are 7.5g/day. Protein is ~1.3g/lb lean mass. Fat is 35/65 to protein (I did not do well, result-wise, on 50/50). It's all about tweaking for you.On my Carb Nite (typically Saturday), I eat everything above, but ADD junk... TONS of junk. I start with low-fat, high-carb stuff (like Turkish Delight candies), and move onto cakes, pies, donuts, cookies, etc. as the day progresses. I tend to replace meal 4 with a HUGE restaurant meal.I know that is a CNS diet, but it should give you some perspective. CNS is, essentially, a CBL diet w/ only one backload a week.
One: Ensure that if you eat at 10am (first meal), your final meal (the night before) ended by 10pm. The 12-hour fast is highly recommended for effectiveness.
I don't think I have been doing that. Sometimes I don't get to the gym until 7pm and by the time I get home, it's 9pm. I know it's not ideal, but that's when my backload starts. It goes on for a couple of hours. Honestly, on those days I have a hard time eating all the food I'm supposed to. When you say effectiveness, do you mean fat loss?
Two: Ensure you have your morning coffee (w/ fat - recommended). 16 oz black w/ a tbsp of coconut oil or equivalent fat content in heavy cream (usually 2 1/2 tbsp). You could just run the 16 oz coffee black, but often, people will add a little oil as an accelerant (energy + fat loss). Too much, and you will stall fat loss, by stopping the fast period. Do this upon waking, hours before your first meal.
I don't drink coffee at all. Just don't like it. My first food is the 10am shake with coconut oil. What do you suggest? Should I take it earlier?Thanks for sharing your meal plan. If you don't mind... why do you choose egg whites over whole eggs?I think I might need to squeeze in one more meal before my workout. That's why I have a hard time eating all that stuff in the evening. I guess I thought since majority of food should be eating after gym, I should minimize food intake in the early part of the day.
One: Ensure that if you eat at 10am (first meal), your final meal (the night before) ended by 10pm. The 12-hour fast is highly recommended for effectiveness.
I don't think I have been doing that. Sometimes I don't get to the gym until 7pm and by the time I get home, it's 9pm. I know it's not ideal, but that's when my backload starts. It goes on for a couple of hours. Honestly, on those days I have a hard time eating all the food I'm supposed to. When you say effectiveness, do you mean fat loss?
Two: Ensure you have your morning coffee (w/ fat - recommended). 16 oz black w/ a tbsp of coconut oil or equivalent fat content in heavy cream (usually 2 1/2 tbsp). You could just run the 16 oz coffee black, but often, people will add a little oil as an accelerant (energy + fat loss). Too much, and you will stall fat loss, by stopping the fast period. Do this upon waking, hours before your first meal.
I don't drink coffee at all. Just don't like it. My first food is the 10am shake with coconut oil. What do you suggest? Should I take it earlier?Thanks for sharing your meal plan. If you don't mind... why do you choose egg whites over whole eggs?I think I might need to squeeze in one more meal before my workout. That's why I have a hard time eating all that stuff in the evening. I guess I thought since majority of food should be eating after gym, I should minimize food intake in the early part of the day.
Yes... effectiveness for fat loss. The fasting period is specifically for fat loss, which can be amplified by the coffee + fats.______________If you don't like coffee, you can try taking 200mg of Caffeine (pills). However, the coffee blunts hunger, as well... making the "fast" easier. You could also try some high-potency green tea, instead of coffee.I HATE coffee, but it is a necessity, in my eyes, so I force it down.Do not push your first meal earlier. Use one of the above suggestions, upon waking, then, wait a few hours. Allow yourself some fasting time... try to get as close to 12 hours (from previous meal) as possible.______________I use egg whites to eliminate extra carbs (found in yolks), and keep around a certain gram amount, per day (that I find works for me). I also find my body reacts to 35% fat / 65% protein best, not the 1:1 (50%/50%) most use as a guideline. I use egg whites to keep my fat-protein ratio in that range. Egg whites are zero fat / zero carb. My whey has one gram of carb per scoop, but even if it was zero -- I like to keep my protein coming from whole food sources, as much as possible. Hence the egg whites.______________On CBL, the important thing isn't how many meals you get in before your workout, but keeping your useable carbs at or below 30g. It is also advised to workout in a somewhat fasted state (i.e., 2-3 hours after the previous meal). Let's say you work out at 7pm... your previous meal should clock in around 4-5pm. Pre-workout should consist of coffee + some fats (i.e., 16 oz black coffee + 1 tbsp of coconut oil), plus 5g creatine. Don't consume foods, not even whey. Also, do not use BCAA / Leucine... save that for post-workout, when an insulin spike is desirable.CoryP.S., you're welcome, w/ regards to sharing my diet. I thought it might offer you some insight, on how another vegetarian is working things out. I am faring quite well, actually.
Yes… effectiveness for fat loss. The fasting period is specifically for fat loss, which can be amplified by the coffee + fats.
Since fat loss is not my main goal (I do have some lower back fat that I'd like to shave off, but otherwise I want to mainly gain lean muscle mass) than it might be ok to skip the coffee?
If you don't like coffee, you can try taking 200mg of Caffeine (pills). However, the coffee blunts hunger, as well... making the "fast" easier. You could also try some high-potency green tea, instead of coffee.
Green tea sounds good. What exactly do you mean by high potency? Would I also have coconut oil/heavy cream with my morning tea? See, blunting hunger is not my problem. If anything, it's the opposite. I can easily get caught up and not eat for hours. The only reason why I sometimes don't fast for 12 hours is because I get back late from the gym and I end up eating late into the night. I'll try to ensure there is always the 12 hour window from now on.
Do not push your first meal earlier. Use one of the above suggestions, upon waking, then, wait a few hours. Allow yourself some fasting time... try to get as close to 12 hours (from previous meal) as possible.
Will do..
I use egg whites to eliminate extra carbs (found in yolks), and keep around a certain gram amount, per day (that I find works for me). I also find my body reacts to 35% fat / 65% protein best, not the 1:1 (50%/50%) most use as a guideline. I use egg whites to keep my fat-protein ratio in that range. Egg whites are zero fat / zero carb. My whey has one gram of carb per scoop, but even if it was zero -- I like to keep my protein coming from whole food sources, as much as possible. Hence the egg whites.
I see. I really need to start calculating macros I think. I know people say don't overthink it, don't have to calculate, go by the mirror. The thing is, I don't really enjoy all this math and stuff. I have no problem following a plan once it's established though. What do you find is the most economical way to get egg whites? I saw some at Whole Foods, but from what I remember they were pretty expensive. Unfortunately, funds are tight at the moment.
On CBL, the important thing isn't how many meals you get in before your workout, but keeping your useable carbs at or below 30g. It is also advised to workout in a somewhat fasted state (i.e., 2-3 hours after the previous meal). Let's say you work out at 7pm... your previous meal should clock in around 4-5pm. Pre-workout should consist of coffee + some fats (i.e., 16 oz black coffee + 1 tbsp of coconut oil), plus 5g creatine. Don't consume foods, not even whey. Also, do not use BCAA / Leucine... save that for post-workout, when an insulin spike is desirable.
The only reason why I think I should have more food before my workout is to help my evenings. As I said earlier, it's really hard for me to eat that much within just a couple hours.Also, you mentioned Whole Foods pastries. How do you get nutrition info from stuff that's not packaged?Another good backloading food might be a veggie burger, right? Otarian sells 4 different kinds, all around 500 calories. Unfortunately, I don't know the actual macro breakdown.Thank you so much for all your help. I have been told so many times in the past that weightlifting/bodybuilding and not eating meat doesn't really mix. I'd like to make it work though. We'll see.
Yes... effectiveness for fat loss. The fasting period is specifically for fat loss, which can be amplified by the coffee + fats.
Since fat loss is not my main goal (I do have some lower back fat that I'd like to shave off, but otherwise I want to mainly gain lean muscle mass) than it might be ok to skip the coffee?
If you don't like coffee, you can try taking 200mg of Caffeine (pills). However, the coffee blunts hunger, as well... making the "fast" easier. You could also try some high-potency green tea, instead of coffee.
Green tea sounds good. What exactly do you mean by high potency? Would I also have coconut oil/heavy cream with my morning tea? See, blunting hunger is not my problem. If anything, it's the opposite. I can easily get caught up and not eat for hours. The only reason why I sometimes don't fast for 12 hours is because I get back late from the gym and I end up eating late into the night. I'll try to ensure there is always the 12 hour window from now on.
Do not push your first meal earlier. Use one of the above suggestions, upon waking, then, wait a few hours. Allow yourself some fasting time... try to get as close to 12 hours (from previous meal) as possible.
Will do..
I use egg whites to eliminate extra carbs (found in yolks), and keep around a certain gram amount, per day (that I find works for me). I also find my body reacts to 35% fat / 65% protein best, not the 1:1 (50%/50%) most use as a guideline. I use egg whites to keep my fat-protein ratio in that range. Egg whites are zero fat / zero carb. My whey has one gram of carb per scoop, but even if it was zero -- I like to keep my protein coming from whole food sources, as much as possible. Hence the egg whites.
I see. I really need to start calculating macros I think. I know people say don't overthink it, don't have to calculate, go by the mirror. The thing is, I don't really enjoy all this math and stuff. I have no problem following a plan once it's established though. What do you find is the most economical way to get egg whites? I saw some at Whole Foods, but from what I remember they were pretty expensive. Unfortunately, funds are tight at the moment.
On CBL, the important thing isn't how many meals you get in before your workout, but keeping your useable carbs at or below 30g. It is also advised to workout in a somewhat fasted state (i.e., 2-3 hours after the previous meal). Let's say you work out at 7pm... your previous meal should clock in around 4-5pm. Pre-workout should consist of coffee + some fats (i.e., 16 oz black coffee + 1 tbsp of coconut oil), plus 5g creatine. Don't consume foods, not even whey. Also, do not use BCAA / Leucine... save that for post-workout, when an insulin spike is desirable.
The only reason why I think I should have more food before my workout is to help my evenings. As I said earlier, it's really hard for me to eat that much within just a couple hours.Also, you mentioned Whole Foods pastries. How do you get nutrition info from stuff that's not packaged?Another good backloading food might be a veggie burger, right? Otarian sells 4 different kinds, all around 500 calories. Unfortunately, I don't know the actual macro breakdown.Thank you so much for all your help. I have been told so many times in the past that weightlifting/bodybuilding and not eating meat doesn't really mix. I'd like to make it work though. We'll see.
I suppose you could skip the coffee. See how it goes. See how the results play out for you._____________High-potency means higher levels of EGCG and other flavanoids. In other words, a REALLY effective (not cheap) Green Tea.Add oil as you like... 1 tbsp of coconut is sufficient._____________HAHA. I do calculate my macros, to a certain degree. I will add food, if I am hungry (fats / proteins), but I do have a general sense of what I eat, each day. That is the bodybuilder in me.I purchase egg whites @ Whole Foods... they have a brand called Abbottsford Farms (or sounds like that). It runs $3.39 for a small carton (which equates to 8 or 9 large egg whites). That is the cheapest I've found, that I feel comes from a "friendly" source. I will not shop factory farm.That said, my grocery bill (for a full 7 days), doesn't typically exceed $100 (or, at least not by much). I eat so regimented, that I know EXACTLY how much to buy each week (based on consumption)... and do one shopping expedition per week._____________I do not know the macros in Whole Foods' baked goods.I do not count added macros on my backloads (i.e., CN). I eat, eat, eat, eat... etc. I just keep stuffing my face with crappy candies, pastries, donuts, cookies, cakes, pies, pizza, take out, etc.I make a night of it. I pop on endless movies, and gorge like a beast. I love it!!!When I've stuffed myself to puking, in one go, I stop... wait a couple hours to empty out my gut, and then proceed to, again, stuff as much down my hole as I can. I keep this up ALL night, until I hit the bed. Typically feeding for 6-8 hours.It wasn't easy the first few CN, but it got easier and easier... my CNs got more and more massive. I plan to outdo last Saturday, this Saturday. 😀Cory
sounds good, lol! do you do that every workout day (=CBL) or do you do CNS? kind of sounded like you just like to call your backloads carb nights, because you eat throughout the night 😛
Thought I would chime in here. I am a Lacto-Ovo Veg and have been doing CBL for a month after doing Lean Gains intermittent fasting for the past year. I have definitely lost bodyfat and gained muscle(recomp) as I look leaner and the scale weight is the same.When I first started last month some people said that yogurt was too insulogenic for the ULC portion of the day but unfortunately I dont like cottage cheese and can't cook egg whites at work so I have been using the greek yogurt without any apparent problems. My carb backloading seems small compared to what other people are doing but I have been slowly increasing the amount of carbs to minimize fat gains.I typically have a 14 hour fast from 10Pm to 12 noon the next day.Here's my diet. Let me know what you think.Wake up: black coffee10:30: Accelerator drink: coffee, 2 tbs full fat unsweetened coconut milk, 10 grams whey isolate12:00 cucumbers,hard cheese (10gms fat), almonds, macadamian nuts and flax seed(20gms fat), one nonfat plain greek yogurt (15gm proteins), coffee with 2 tbs coconut milk.5:00 same as 12:007:30 non training day 1 1/2 cups egg whites, spinach, broccoli, cheese and sun dried tomatoes omellette with one avocado10:00 shake: 50 grams of whey and 20 grams of fat from nuts and flax seedtraining daypost work out shake: 40 gms whey, 40 grams dextrose, Leucinecarb backload: 3 bowls of rice chek cereal with unsweetened almond milk( add blueberries and whey to the cereal)one half of medium pizza piehalf pint ben and jerries half baked frozen yogurtdone by !0:00thanks!
High-potency means higher levels of EGCG and other flavanoids. In other words, a REALLY effective (not cheap) Green Tea.
I like japanese and chinese green tea. Sencha is one of my favorite. I'll try to find out what its EGCG levels are.
I purchase egg whites @ Whole Foods... they have a brand called Abbottsford Farms (or sounds like that). It runs $3.39 for a small carton (which equates to 8 or 9 large egg whites). That is the cheapest I've found, that I feel comes from a "friendly" source. I will not shop factory farm.That said, my grocery bill (for a full 7 days), doesn't typically exceed $100 (or, at least not by much). I eat so regimented, that I know EXACTLY how much to buy each week (based on consumption)... and do one shopping expedition per week.
Cory, I calculated the cost of egg whites (you have 14 a day) and they would be over $40 a week. Are you sure you spend $100 total only?
I do not count added macros on my backloads (i.e., CN). I eat, eat, eat, eat... etc. I just keep stuffing my face with crappy candies, pastries, donuts, cookies, cakes, pies, pizza, take out, etc.I make a night of it. I pop on endless movies, and gorge like a beast. I love it!!!
That's your CNS, right? What about when you were doing CBL? Did you not count your carbs either?Would you mind what your current weight and bodyfat % is? Just to have a better idea what to aim for.I am just under 170lbs around 12% (based on pictures and different on-line calculators... which might not be that accurate, I know).Thanks for your time!
High-potency means higher levels of EGCG and other flavanoids. In other words, a REALLY effective (not cheap) Green Tea.
I like japanese and chinese green tea. Sencha is one of my favorite. I'll try to find out what its EGCG levels are.
I purchase egg whites @ Whole Foods... they have a brand called Abbottsford Farms (or sounds like that). It runs $3.39 for a small carton (which equates to 8 or 9 large egg whites). That is the cheapest I've found, that I feel comes from a "friendly" source. I will not shop factory farm.That said, my grocery bill (for a full 7 days), doesn't typically exceed $100 (or, at least not by much). I eat so regimented, that I know EXACTLY how much to buy each week (based on consumption)... and do one shopping expedition per week.
Cory, I calculated the cost of egg whites (you have 14 a day) and they would be over $40 a week. Are you sure you spend $100 total only?
I do not count added macros on my backloads (i.e., CN). I eat, eat, eat, eat... etc. I just keep stuffing my face with crappy candies, pastries, donuts, cookies, cakes, pies, pizza, take out, etc.I make a night of it. I pop on endless movies, and gorge like a beast. I love it!!!
That's your CNS, right? What about when you were doing CBL? Did you not count your carbs either?Would you mind what your current weight and bodyfat % is? Just to have a better idea what to aim for.I am just under 170lbs around 12% (based on pictures and different on-line calculators... which might not be that accurate, I know).Thanks for your time!
No problem, Pete.I do not spend more than $100, typically, on groceries a week. I have the luxury of having a job that allots me a small food allowance, per day, via Seamless Web (not out of my own pocket). So, for five business days a week, I use that to order 11 boiled eggs, each day. That saves me money on grocery bills -- to the effect of 55 eggs a week._______________The gorging is my CNS. Even when I was CBL, I didn't count macros. My calories HAD to be in the ballpark of 5000-7000 per day, quite easily... a little less on non-workout days (as I didn't feel the need to gorge as much). That said, I gained no fat, but built muscle. So, it worked -- just not for profound fat loss.I just eat, on the nights of CBL and my Carb Nites, until I cannot eat anymore. I do not count any macros. I just ensure I am getting sufficient protein by following my base diet, then add the junk.This past Saturday, on Carb Nite, I started with 2 iced cinnamon rolls (not very fatty, more carby), and ate an entire pack of Whole Foods' raspberry filled 'streudel cookies' (this new thing they released). I try to keep the first CN meal more carby, less fatty.About two hours later, I had an entire container of snicker doodle cookies (Whole Foods).About three hours later, I had Thai takeout (Pad Thai, veggie pancakes and Thai Iced Tea). On top of this, I had two donuts (Whole Foods).I was so stuffed by my final meal, I just had 3 scoops of whey w/ the last few bites of take out I couldn't finish earlier. I felt like puking.I woke up this morning, and I feel like I am having a food hang-over. This is not uncommon after an all-out gorge fest. Throbbing headache, etc._______________My current weight is 208.6 lbs (dry, upon waking, no food or liquids, after using the restroom, the morning of my Carb Nite). My upper abs are beginning to show, but I still have a ring of fat blurring my lower midsection. I would estimate my bodyfat to be between 12-14%. According to calipers, my lean mass weight is ~185 lbs -- so, I have about 23.6 lbs of fat (I don't want to lose all of that). My goal is to get to approx. 8-10% bodyfat. Once I hit my mark, I will go on CBL.I am 6 feet tall. My avatar IS a picture of me (I cropped myself out from a group photo). I have quite a bit of lean mass. My chest is 45" and my upper arms measure 16". I cannot recall the other measurements, but I do recall my thighs being so big (my legs grow easy), that I need to take care, or my lower body will begin to overpower my upper body. And people think vegetarians cannot grow muscle? HAHA.When I began CNS, I weighed around 230 lbs. So, you can see the diet works!Cory
You must be logged in to reply to this topic.