- This topic has 7 voices and 15 replies.
-
Posts
-
Hello,I have experimented with many low carb diets in the past and also IF. I am debating purchasing CBL to learn the proper way to implement the lifestyle. I have tested it out for myself this past week or so and notice huge improvement in my energy levels, mood and strength. It is truly a miracle! I just started doing more research and checking out the forum. I now see there is a 10 day prep phase of 30 grams carbs or less with no back loading at all, correct? Have any of you been able to skip this phase or shorten it and still seen decreases in bodyfat and overall results?? Thank you!
There have been past posts regarding this question, it'll idea to use the search box if you have questions, or look though these forums for a lot of answers, but yes the prep phase is necessary. Doing HIIT may shorten it by a day or two but it is needed.
There is no need (or call it “optional”) for the prep phase if you will do the DB protocol or if you have 10% or lower bodyfat.
There is no need (or call it "optional") for the prep phase if you will do the DB protocol or if you have 10% or lower bodyfat.
Now why do you say that? It is "needed", at least for a week, just to have the body switch from using carbs as the energy source to having fats as energy. Thus why I said to use HIIT as a means to shorten the Prep Phase by a day or two. This Prep Phase also helps you understand your body, and have you listen to your body. If you have 10% or lower BF then ok maybe you can just skip it and not worry about it because you don't want to follow the book, but again it is needed to go through the Prep Phase. It's only a couple of days with no carbs, you can reap the benefits later.
Yeah, although it says in the book it's not necessary it is only a few days without carbs. It's not going to affect you that much and the weight loss helps determine your maximum carb intake during a back load. I didn't do the prep phase initially and I was fine – although I only did it for 2 weeks or something and I didn't go to town on my back loads. However, I'm doing a 5 day prep phase now with HIIT once to twice a day (sprinting and KB's) because I want to do things properly and get the best results possible.Like Tex said, it's a good time to get to know your body and you can start preparing your back load foods and training etc so it's all squared away for when you start. You can also use the time to get used to eating how you will in the low carb portion of the day.
Sounds great. Thanks for all the information guys, I truly appreciate it! I do not mind the intro phase, as I stayed on it with Atkins for many months without an issue. I've been at my goal weight for over a year and weight train intensely 5 days per week, now it's all about dropping BF and maintaining/increasing lean mass. I am good at observing if I am in keto or not, the funny taste in my mouth, urine scent…etc. lol. I officially started the Prep yesterday (Sunday), if I add 3 days of HIIT during the next week; is it accurate to say I can start backloading next Sunday or Monday?Thank you!
There is no need (or call it "optional") for the prep phase if you will do the DB protocol or if you have 10% or lower bodyfat.
Now why do you say that? It is "needed", at least for a week, just to have the body switch from using carbs as the energy source to having fats as energy. Thus why I said to use HIIT as a means to shorten the Prep Phase by a day or two. This Prep Phase also helps you understand your body, and have you listen to your body. If you have 10% or lower BF then ok maybe you can just skip it and not worry about it because you don't want to follow the book, but again it is needed to go through the Prep Phase. It's only a couple of days with no carbs, you can reap the benefits later.
I said it because for this two cases it isnt needed. End of the story. Does it make sense: Yes. Could you get faster results through this week of carb depletion: Yes. BUT it isnt needed if you are below 10% bf or would like to start the DB protocol which is great if you dont carry as much bodyfat. I think you read the book a couple of times so Kiefer surely thought about what he wrote in the CBL book.
There is no need (or call it "optional") for the prep phase if you will do the DB protocol or if you have 10% or lower bodyfat.
Now why do you say that? It is "needed", at least for a week, just to have the body switch from using carbs as the energy source to having fats as energy. Thus why I said to use HIIT as a means to shorten the Prep Phase by a day or two. This Prep Phase also helps you understand your body, and have you listen to your body. If you have 10% or lower BF then ok maybe you can just skip it and not worry about it because you don't want to follow the book, but again it is needed to go through the Prep Phase. It's only a couple of days with no carbs, you can reap the benefits later.
I said it because for this two cases it isnt needed. End of the story. Does it make sense: Yes. Could you get faster results through this week of carb depletion: Yes. BUT it isnt needed if you are below 10% bf or would like to start the DB protocol which is great if you dont carry as much bodyfat. I think you read the book a couple of times so Kiefer surely thought about what he wrote in the CBL book.
You are correct, Bartleby. But BigTex is correct as well.The textbook (CBL) answer to this question is "you CAN skip it". The answer I would always advise with very few exceptions is "you SHOULD do the prep phase".The reason you "can" skip the prep phase is that, at very low levels of body fat, the body has PROBABLY already learned how to switch on the metabolic modes that CBL relies upon. (Also because it is likely that sub-10%-ers are going to do Density Bulking, which means the fat-burning part isn't so important.)The reason you "should" do the prep phase is that it's the only way to make ABSOLUTELY SURE you're going to get the right results from Carb Back-Loading. And you learn a lot about your body in the process.
Thanks everyone!
Aloha!Thats why I wrote it. Of course it make sense to do the prep phase and I think all of us should do it BUT if people choose not to do it should only choose so if they fulfill the 2 criteria.Thanks Naomi for explaining why the prep phase makes sense.Alex
Naomi, It seems to me that for someone who has been on a low carb diet before (let's say Atkins type diet for a few months) and had significant weight loss, then that persons body probably already knows how to switch from using carbs for energy to using fats for energy. Those type of diets typically include what Atkins called the induction phase, which is 2 weeks without carbs…and the body definitely produces ketones and learns to use fat for energy, loses a bunch of water weight, etc.So, if the body has already "learned" to make that transition (as an adult), why would it be necessary to do the prep phase?Does the body need to "re-learn" how to transition again if you have gone back to eating "normal" for a while? Thanks
I only did the prep for 5 or 6 days as laid out in the muscle and fitness and it worked fine although I was below 10%. Id also been on a lower, targeted carb diet for a while and do HIT/High Volume training. It probably is more necessary if someone is on a higher carb diet before or not on a structured eating program. With that said even the short prep I did helped me figure things out.
Naomi, It seems to me that for someone who has been on a low carb diet before (let's say Atkins type diet for a few months) and had significant weight loss, then that persons body probably already knows how to switch from using carbs for energy to using fats for energy. Those type of diets typically include what Atkins called the induction phase, which is 2 weeks without carbs...and the body definitely produces ketones and learns to use fat for energy, loses a bunch of water weight, etc.
Yeah, agreed. The Atkins induction is even more strict, I think he says to stay under 20g of carbs per day.
So, if the body has already "learned" to make that transition (as an adult), why would it be necessary to do the prep phase?Does the body need to "re-learn" how to transition again if you have gone back to eating "normal" for a while? Thanks
Well, again, it's all about being absolutely sure you're on the right track.Most people who've done Atkins for at least a few weeks will probably know the "depleted" feeling that should be in place by the end of a CBL orientation phase. And if your body has gone through ketogenic induction before, you will likely get into it faster than someone whose body never has. So 10 days may be unnecessary, but I'd say 5 days would be the minimum.Again, it's all about being sure, because CBL absolutely relies upon these metabolic states to work. When they're not in place and the body doesn't "remember" how to slip in and out of ketogenesis quickly... all I can say is "your mileage may vary". If you've done everything correctly on CBL you have a lot of room for screwing up how many carbs you eat without negative consequences. If you're not really "in the zone" with CBL, you may end up just getting fat, since your body may still be set up to store glucose efficiently.
“Again, it's all about being sure, because CBL absolutely relies upon these metabolic states to work. When they're not in place and the body doesn't “remember” how to slip in and out of ketogenesis quickly… all I can say is “your mileage may vary”. Gotcha... that pretty much sums it up! Ok, so I am going to back and do the prep phase....questions: Do I keep supplementing with Creatine while in the prep phase? And, do I keep working out as normal during the prep phase?Thank you!
"Again, it's all about being sure, because CBL absolutely relies upon these metabolic states to work. When they're not in place and the body doesn't "remember" how to slip in and out of ketogenesis quickly... all I can say is "your mileage may vary". Gotcha... that pretty much sums it up! Ok, so I am going to back and do the prep phase....questions: Do I keep supplementing with Creatine while in the prep phase? And, do I keep working out as normal during the prep phase?Thank you!
Creatine can cause some water retention, so I would switch it off during the prep phase, since part of the point of the prep phase is to figure out how much water weight you're made of when storing plenty of glycogen.On the other hand, you could argue that you should KEEP doing the creatine in order to arrive at a weight delta resulting purely from carbs (and not creatine).So, um, either way! whichever makes more sense to you.
You must be logged in to reply to this topic.