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I read the entire CBL book and Kiefer states that on BL nights post training to eat how you want within the baselines according to the chart, but I see more and more comments from people stating that they are still continuing to watch what they eat. I understand each individual is different and it will take time to identify what works for me, but seeing all this different info is becoming confusing of what should be done. I am not looking for size but just to stay lean. I work 1 body part/day, but am considering changing it up. I have lost signficant weight during the prep phase as I thought I would and still have a few days to go. I complete HIIT twice a week also. I planned on BLing on my large body part nights which would be Mon, Wed and Fri. I guess my bottom line is if I read the book correctly Kiefer says stay within reason and don't consider 2 triple cheesburgers your carb loading night, but some tend to be still eating clean for BLing.As many inputs as possible are appreciated.
eating clean imho is much better if you plan on doing this for long term.. sure pounding the mcdonalds and donuts may work for you but to your overall health its not very ideal for long term.. also if you only goal is to get lean id do CNS not CBL honestly… you can do CNS till you are at whatever your goal weight is then if you find yourself getting to small add another backload night until you are back to where you feel comfortable
the way I see it is CBL lets me have the luxury of indulging in a few sweets or really junky foods. when i first started CBL i indulged on a ton of thing sbut eventually started to eat clean and only had 1 junky meal. this helped me with my progress. CBL doesn't give you a eat whatever the heck you want but it does give you leeway in what you eat and not have to worry. you can still indulge but it's better to indulge in whole foods and less processed foods. the more you think about it that way, the more things open up and you really see what other options there are out there.
just keep it clean carbs on off days. Follow what the book says. If it hasn't been written by Kiefer you are taking a risk. Remember that some of the people on the forum haven't even read the book. I would start with half the amount of you baseline on off days, and adjust according to what the scales and mirror etc are telling you.
just keep it clean carbs on off days. Follow what the book says. If it hasn't been written by Kiefer you are taking a risk. Remember that some of the people on the forum haven't even read the book. I would start with half the amount of you baseline on off days, and adjust according to what the scales and mirror etc are telling you.
I appreciate all the responses. My plan is to only BL like the book says post workout, on large muscle group days which are Monday, Wednesday and Friday. On off days I will continue to keep the carbs below 30g, but will adjust accordingly if need be. On another note, the way I read the book, since I am not bulking that off days should be very minimal carbs to none. I know the way the plan is designed is low carbs/food intake for the first half and carb up at night, but off days should also be just higher fat and higher protein? Correct?
Yes that is right. Low carb means higher fats and protein.
I have always been someone who eats clean, so its not a problem. I guess when I read the book though and Kiefer stated high glycemic carbs to make the change work correctly. I am definitely not one of those triple cheeseburger guys for a BL night, but depleting yourself so much, I guess you definitely want to treat yourself. LOL! I guess only time will tell and the gauge will be myself in the mirror every day. This week will be my first BL, so a little nervous.
As long as your training is high volume and intensity you won't get fat so don't worry. If you suddenly increase in weight this is normal and is just water retention. Start with half the carbs recommended for you baseline and increase slowly week to week. I started to put on a little bit of fat last week at 600 carbs per backload. I just lowered it to 500 and I'm back on track. Trial and error. Find what works for you, but stick to the rules.
As long as your training is high volume and intensity you won't get fat so don't worry. If you suddenly increase in weight this is normal and is just water retention. Start with half the carbs recommended for you baseline and increase slowly week to week. I started to put on a little bit of fat last week at 600 carbs per backload. I just lowered it to 500 and I'm back on track. Trial and error. Find what works for you, but stick to the rules.
Thx will do. Right now this is my workout breakdown:Monday-Chest (HIIT) (CBL)Tuesday-Bi's/TrisWednesday-Back (CBL)Thursday-ShouldersFriday-Legs (CBL)I work out at 2 p.m. and one body part/day as you can see. Thinking it may be better to change up to combining Chest/tri's, Back/bi's and Shoulder's/legs for 3 days on 1 day off. Sets from 4-5 w/ reps between 12-15. Thoughts?
I do full body workouts three days a week. I prefer to work the body as one whole unit rather than split the body groups up. I keep the rest between sets at 1min and then three minutes rest between body parts. This keeps the intensity very high, and is great for burning off all those carbs. I think what you need to ask yourself is this…does training just one body part give you a great workout? How long do you train chest for for example? If this is a short heavy duty style workout then this isn't recommended for carb backloading. At the end of each of my workouts I feel like i'm going to hit the deck. I don't just use weights either I use TRX a lot as well. Your new split looks better, but concentrate on the big exercises like squats, bench, deadlift, barbell rows, pull ups. These are what shred the fat. Isolation exercises, machines, TRX, are good as well in between. Try supersets as well for extra intensity. I do about three exercises per body part and three sets on each. Keep the reps high for traps, shoulders, calves, forearms(slow twitch muscles). Do low reps on things like chest, back, legs(fast twitch muscles).
I read the entire CBL book and Kiefer states that on BL nights post training to eat how you want within the baselines according to the chart, but I see more and more comments from people stating that they are still continuing to watch what they eat. I understand each individual is different and it will take time to identify what works for me, but seeing all this different info is becoming confusing of what should be done. I am not looking for size but just to stay lean. I work 1 body part/day, but am considering changing it up. I have lost signficant weight during the prep phase as I thought I would and still have a few days to go. I complete HIIT twice a week also. I planned on BLing on my large body part nights which would be Mon, Wed and Fri. I guess my bottom line is if I read the book correctly Kiefer says stay within reason and don't consider 2 triple cheesburgers your carb loading night, but some tend to be still eating clean for BLing.As many inputs as possible are appreciated.
I view the junk food option as just having that freedom to eat what I want if I am out and don't have better options for me to eat.I also make a lot of my own "junk" food too so that helps as far as knowing I am having better quality.I do a combination of powerlifting/speed work/rep work/ and body building with a lot of volume and intensity. If you are a hardgainer or want to bulk then the junkier carbs would probably be your best choice.
If you are a hardgainer or want to bulk then the junkier carbs would probably be your best choice.
I need a minimum of 2 Pizzas a week or I dont seem to gain weight! LOL. All my backloading food would be considered junk with possibly the exception of white rice which I have 50% of the time in the place of the Pizzas. Carbs (with the exception of veges and fruits) should never be considered a major source of nutrients imo anyway. So when eating carbs you are really talking about the junkiest macro choice.
Last nights backload was Dextrose with whey protein and two bananas. white basmati rice with half a chicken. 2 cinnamon swirls,and 4 chocolate chip muffins. This was 424g of carbs and the scales are the same as yesterday. I should point out that I resistance trained for 1 hour 30mins.
Last nights backload was Dextrose with whey protein and two bananas. white basmati rice with half a chicken. 2 cinnamon swirls,and 4 chocolate chip muffins. This was 424g of carbs and the scales are the same as yesterday. I should point out that I resistance trained for 1 hour 30mins.
All this is great info to know and appreciate all the ideas. Tomorrow night we do our first BL, and the plan is:4 p.m.- PWO5-530- Honey mustard chicken, 2 cups white rice7-9- junk, such as homemade chocolate cookies and stuffOf course I will be striving for half my baseline, just to see how my body reacts. I am going to be sure that high glycemic are a priority. You are also trying to bulk correct? I am just trying to lean and then once I get where I want I will go towards adding size maybe.
Last nights backload was Dextrose with whey protein and two bananas. white basmati rice with half a chicken. 2 cinnamon swirls,and 4 chocolate chip muffins. This was 424g of carbs and the scales are the same as yesterday. I should point out that I resistance trained for 1 hour 30mins.
Here is what I had last nightI had PWO shake(hydro/iso with dextrose and 1 banana)3 grilled chicken tenders with bbq sauce, 3 baked potatoes cut up and seasoned with garlic powder and sea salt. 1 cup of tapoicoa rice pudding2 big GF banana and walnut pancakes. 1 cup of tapoicoa rice pudding with iso/concentrate shake with leucine.I had a big backworkout yesterday last night.
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