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Hello you beautiful people, I have been experimenting with CBL for about a year now. I'm a male, 31, and oscillating around 80kg right now, trying to get bigger.I'm pretty happy with the way things are going right now, I'm getting stronger and I don't have much in the way of bodyfat, but there are still a couple things I'm not quite sure about.I train 3 times a week, and since I'm going for max bulking, I backload everyday. My diet looks like that :7:00 -> 10g whey + 10g butter8:00 -> 4 medium eggs with about 60-70g of bacon10:00 -> 10g whey + 10g butter12:00 -> 10g whey + 10g butter14:00 -> 10g whey + lunch (some meat/fish for about 40g protein and about 200g of broccoli, with some butter/olive oil so I get at least as many fat as protein)16:00 -> 10g whey + a dozen almonds18:00 -> training19:00 -> post training shake (25g whey + 5g leucin + 5g creatin + 80g carbs as dextrose)19:30 -> another shake (25g whey + 80g carbs as dextrose)21:00 -> meal (some meat/fish for about 40g protein and about 200g of white rice, + some butter)22:00 -> a ripe banana23:30 -> 25g whey and bedtimeand thats about the same thing everyday, minus the training on offdays.Now I'm not sure if I'm eating enough, but I find it hard to eat more fat that I already do in the ULC part of the day, and drinking more whey would prolly spike insulin (which I'm not supposed to be doing even on density bulking right?)Also, I find backloading on off days pretty lethargy inducing, so I usually go a bit lighter on the rice.What do you guys think? Am I doing something terribly wrong or does this look about right?
i'd personally drop all those shakes aside from the pwo one, the first AM one, and possibly the night one.. you do not need all that whey and it probably is doing nothing more than draining your wallet.. spend that cash on good fats to fill in the blanks.. also i assumed you meant grams for those whey numbers not miligrams
huh yeah I did mean grams (I edited the post to correct it)Well I seem to have a pretty hard time building muscle, prolly because high metabolism and all that, so I was under the impression that constant intake of free amino acids would at least prevent any loss of existing muscle. Also I'm kinda trying to get over 200g of protein a day (which I think is what I need considering my goals), and whey isolate seem to actually be less expensive than meat or poultry (unless you go for the cheap frozen stuff).
huh yeah I did mean grams (I edited the post to correct it)Well I seem to have a pretty hard time building muscle, prolly because high metabolism and all that, so I was under the impression that constant intake of free amino acids would at least prevent any loss of existing muscle. Also I'm kinda trying to get over 200g of protein a day (which I think is what I need considering my goals), and whey isolate seem to actually be less expensive than meat or poultry (unless you go for the cheap frozen stuff).
that's not exactly correct.. force feeding protein all day will not build or preserve you any more muscle than if you eat a generously high amount of protein ie about 1g per lb of bodyweight.. i myself have an very high metabolism as well.. the best way to put on weight and preserve muscle in my experience is eat a moderate amount of protein and a lot of goods fats
So your advice would be to up the intake of protein during the meals (lunch and dinner(s)) and get rid of the small whey shakes between them?
So your advice would be to up the intake of protein during the meals (lunch and dinner(s)) and get rid of the small whey shakes between them?
That would be my suggestion, on top of you simply don't need more then 1g per lbs, you might as well replace the calories with carbs or fat.
So your advice would be to up the intake of protein during the meals (lunch and dinner(s)) and get rid of the small whey shakes between them?
i would.. just keep it around 1g of protein per lb of your bodyweight for the day.. then eat more good fats ie avocado, coconut oil, almond butter, grass fed beef/butter, organic whole eggs...
i'd personally drop all those shakes aside from the pwo one, the first AM one, and possibly the night one.. you do not need all that whey and it probably is doing nothing more than draining your wallet.. spend that cash on good fats to fill in the blanks.. also i assumed you meant grams for those whey numbers not miligrams
+1Except for the AM shake and PWO shake, I would get your protein from actual food. You don't need protein every 2 hours. You can experiment with taking leucine/BCAAs every two hours if you'd like, but I think that is more trouble than it's worth. Just eat a lot, sleep a lot, train hard, and recover.Is there a reason why you only train three times per week? You probably would benefit from more work in the gym.
i'd personally drop all those shakes aside from the pwo one, the first AM one, and possibly the night one.. you do not need all that whey and it probably is doing nothing more than draining your wallet.. spend that cash on good fats to fill in the blanks.. also i assumed you meant grams for those whey numbers not miligrams
+1Except for the AM shake and PWO shake, I would get your protein from actual food. You don't need protein every 2 hours. You can experiment with taking leucine/BCAAs every two hours if you'd like, but I think that is more trouble than it's worth. Just eat a lot, sleep a lot, train hard, and recover.Is there a reason why you only train three times per week? You probably would benefit from more work in the gym.
yep food provides amino acids for longer and they actually get used for building muscle and other proteins rather than burned as energy as quick digesting proteins generally do. And yeah if building muscle is the goal 3 times a week probably aint enough unless you are hitting it so hard you HAVE to have 4 days rest to recover. But youre probably not advanced enough that that would be the case.
i'd personally drop all those shakes aside from the pwo one, the first AM one, and possibly the night one.. you do not need all that whey and it probably is doing nothing more than draining your wallet.. spend that cash on good fats to fill in the blanks.. also i assumed you meant grams for those whey numbers not miligrams
+1Except for the AM shake and PWO shake, I would get your protein from actual food. You don't need protein every 2 hours. You can experiment with taking leucine/BCAAs every two hours if you'd like, but I think that is more trouble than it's worth. Just eat a lot, sleep a lot, train hard, and recover.Is there a reason why you only train three times per week? You probably would benefit from more work in the gym.
yep food provides amino acids for longer and they actually get used for building muscle and other proteins rather than burned as energy as quick digesting proteins generally do. And yeah if building muscle is the goal 3 times a week probably aint enough unless you are hitting it so hard you HAVE to have 4 days rest to recover. But youre probably not advanced enough that that would be the case.
where you been? 😛
Well I only have 3 days where I can train at the ideal time, the other days would force me to train early morning, which seems not ideal for density bulking (but it might still be better than nothing). Also I overtrained when I started so I was trying to do a lighter schedule. Also, I was eating less than now, so that might have been the issue.I feel like I need 3 days rest to recover a muscle group, but I guess I could try ramping it up again, and see how it feels.Right now I'm doing back/bicep + abs on Tuesday, legs on Wednesday and pecs/triceps + abs on Friday, and I'm seeing some progress on what I can lift pretty regularly
Well I only have 3 days where I can train at the ideal time, the other days would force me to train early morning, which seems not ideal for density bulking (but it might still be better than nothing). Also I overtrained when I started so I was trying to do a lighter schedule. Also, I was eating less than now, so that might have been the issue.I feel like I need 3 days rest to recover a muscle group, but I guess I could try ramping it up again, and see how it feels.Right now I'm doing back/bicep + abs on Tuesday, legs on Wednesday and pecs/triceps + abs on Friday, and I'm seeing some progress on what I can lift pretty regularly
early morning is definitely better than nothing... why do you think you were over-trained before?
If everyone had a little more information about your body makeup,training methods and experience it would probably help you in getting good advices.
i'd personally drop all those shakes aside from the pwo one, the first AM one, and possibly the night one.. you do not need all that whey and it probably is doing nothing more than draining your wallet.. spend that cash on good fats to fill in the blanks.. also i assumed you meant grams for those whey numbers not miligrams
+1Except for the AM shake and PWO shake, I would get your protein from actual food. You don't need protein every 2 hours. You can experiment with taking leucine/BCAAs every two hours if you'd like, but I think that is more trouble than it's worth. Just eat a lot, sleep a lot, train hard, and recover.Is there a reason why you only train three times per week? You probably would benefit from more work in the gym.
yep food provides amino acids for longer and they actually get used for building muscle and other proteins rather than burned as energy as quick digesting proteins generally do. And yeah if building muscle is the goal 3 times a week probably aint enough unless you are hitting it so hard you HAVE to have 4 days rest to recover. But youre probably not advanced enough that that would be the case.
where you been? 😛
around. just doing the PMs and lurking while off work. Back to regular next week though. unfortunately! (:
If everyone had a little more information about your body makeup,training methods and experience it would probably help you in getting good advices.
Well as I said I'm a 31yo male, 1m82, about 80kg right now, getting somewhat athletic looking but not muscular yet. Pretty low bodyfat (seems like I'm not the kind that get fat. At all).I went through about 10 years of absolutly no exercise and less than stellar nutrition, and I started hitting the gym in august 2012. I then experimented with alot of diets and exercise that didn't work out too well (training for 2h+ seances, not eating enough, training without enough rest, ...). Got into CBL in april 2013, got into the ketonic stuff, went for Strength accumulation (which in hindsight, was not appropriate since I was in need of bulking) and lost alot of weight (I was also probably not eating enough). Then lost muscle and strength. And felt tired all the time, but I did lose pretty much all the little fat I had. I was down to about 70kg by then.Switched to Density bulking in September 2013, forced myself to eat and sleep more, got some decent progression and got back to 80kg in a couple a month. I'm no longer tired and I feel quite energized.Regarding my training, well I do 3 different types of sessions that last 50-60mnFor each exercise, I'm doing 3 sets in which I aim to get to failure around 8-10 reps, adjusting the weight so I stay in that range (and keeping track of what kind of weight I can handle every session).For example, if my first set gets me to failure at 8 reps, I will lower the weight by 2.5kg so I can still get over 8 reps on the next set. If I manage to do 10 reps, than I increase the weight for the next set.Rest time is about 1mn15Back/biceps and abs :4 exercises that involve the back, 2 exercises that involve specifically biceps,3-4 abs exercisesLegs :8 legs exercisesPects/triceps and abs:4 exercises that involve pects2 exercises that involve specifically triceps,3-4 abs exercisesRight now I'm doing one of each every week, but I might be able to train a 4th day, so either I do something different that day or I can just rotate them faster.Concerning the diet and assuming I understood what you said, I could go for something like :upon waking : 10g whey+10g butterbreakast : 4 eggs + 130g bacon (40-50g protein and quite a bit more fat)lunch : some meat/fish/poultry for 40-50g protein and 200g broccolis with butter-training-post training shake (25g whey + 5g leucin + 5g creatin + 80g carbs as dextrose)30mn later, 25g whey + 80g as dextroseabout 1h later, dinner : some meat/poultry for 60-70g of protein and 200g of white rice (+ some butter)a ripe banana a bit laterright before bed : 25g wheythat would be more than 200g of protein and probably enough fat and carbs to keep me fuel I would think
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