Need some critic on CBL

[-Thomas-]

Hello 🙂I'm new to the CBL, but has been doing it for about a month.I would like some criticism because i don't think if it's correct. I Have read Kiefers book 🙂I'm doing a 2-split 4 days a week.Stats:Male24 years188 cm91 kg.BF: around 15-18Now for diet plan!Training days (Sunday Monday - Friday Saturday)Wake up about 7 am.Taking my vitamins and an AM Shake (10 grams ISO Whey 1 table spoon Coconut milk and 200mg caffeine)Bikes 11 km to school (30 mins) (except saturday and sunday of course)take another A.M Shake (without caffeine?)11:30 Lunch200 grams of chicken breastSome vegetables.14:00 Snack50 Grams Peanut / almonds15:30200 Gram chicken breast16:30 Pre workout15 grams of ISO Whey1 table spoon Coconut milk5 grams of creatine17:30 Post Workout30 grams of Whey 8040 Grams WaixeMaze5 grams creatine25 grams Cassein3 grams of leucineDinner:250 grams of meat (chicken beef etc)100 grams of White rice300 ml of Milk10 grams Whey 805 grams of LeucineRest of the evening:Some nuts1 slice rye bread1 can of mackerel10 grams Whey 805 grams of Leucine50 grams Cassein before bed.Non-training days (Tuesday Wednesday Saturday) :Wake up about 7 am.Taking my vitamins and an AM Shake (10 grams ISO Whey 1 table spoon Coconut milk and 200mg caffeine)Bikes 11 km to school (30 mins) (except saturday and sunday of course)Pinking a A.M Shake (without caffeine?)11:30 Lunch200 grams of chicken breastSome vegetables.14:00 Snack50 Grams Peanut / almonds15:30200 Gram Chicken16:3015 grams of ISO Whey1 table spoon Coconut milk5 grams of creatine3 grams of leucineDinner:250 grams of meat (chicken beef etc)Some vegetables.15 grams of ISO Whey5 grams of Leucine5 grams creatine1 slice rye bread1 can of mackerel50 grams Cassein before bed.

[Mikehr]

are you doing CBL SA or DB? 1) You need to eat fattier cuts of meat, chicken breast is not ideal at all, you want 1:1 protein-fat during the ULC times. 2) Plant fats are not recommended or ideal so drop the peanuts/almonds (peanuts are actually a legume btw) switch them for cheese or something along those lines.3) Having 2 larger meals during the ULC portion is better snacking usually just means your bored lol4) as for the non training days no protein shakes are recommended so replace them with normal fatty meals, if you really want a shake have the casein before bed.

[-Thomas-]

are you doing CBL SA or DB? 1) You need to eat fattier cuts of meat, chicken breast is not ideal at all, you want 1:1 protein-fat during the ULC times. 2) Plant fats are not recommended or ideal so drop the peanuts/almonds (peanuts are actually a legume btw) switch them for cheese or something along those lines.3) Having 2 larger meals during the ULC portion is better snacking usually just means your bored lol4) as for the non training days no protein shakes are recommended so replace them with normal fatty meals, if you really want a shake have the casein before bed.

Thats what's a quick answer - thanks !I'm doing SA for the moment, I would like for get under 10 % bf 🙂 1. The 1 for one ratio is that i'm kcal for in gram?2. Okay, I will drop the almonds, but as I remember Kiefer talk abouts nuts is a good snack ? Answer yes, the lady of the house is started evening work, work got a lot study time 😛 3 & 4. Only 2 big meals the entire day ? But still thoese 2 a.m shaker and 10 gram creatin ?

[Mikehr]

Hey np just trying to help out!And its one for one grams man, so say your 180lbs 90 fat and 90 protein before you workout is a good starting point, Nuts are ok just not recommended if you do want nuts go for macadamia and walnuts and if progress stalls drop them first, and no just two meals before your workout and ulc days the accelerator shakes are fine but no protein shakes and no more that 10g whey protein in any shake during ulc times

[-Thomas-]

Hey np just trying to help out!And its one for one grams man, so say your 180lbs 90 fat and 90 protein before you workout is a good starting point, Nuts are ok just not recommended if you do want nuts go for macadamia and walnuts and if progress stalls drop them first, and no just two meals before your workout and ulc days the accelerator shakes are fine but no protein shakes and no more that 10g whey protein in any shake during ulc times

Okay so i have to go something like anabolic diet on Non traning days (50% protein 50% fat)And to meal before workout, like at 12:00 and again 16:00 with 50% protein and 50 fat % ? And after workout i goes bananas on carbs, but still with protein and without fat?How does your typical day look like?I will try later on today to mix a new Meal plan together 🙂

[Mikehr]

Yeah your getting the hang of it!! You dont need to go low fat in the backload just the first meal after training then eat what you want. My typical training day, Wake up 930 10 am coffee with mct oil1130-12 pm 4 slices bacon, 1 cup green beans and 2 omega 3eggs cooked in Coconut oil 5g fish oil230-3 pm 1 pound 80/20 grass fed ground beef and 1 cup green beans cooked in coconut oil. 5g fish oil415 half scoop whey isolate, 1 tbsp mct in unsweetened almond milkPre training pre workout supplement, 10g creatine, 8g glutamine515 trainPwo shake with 1 scoop cassein, 1 scoop whey isolate 5g leucine, 10g creatine 20g dextrose and 8g glutamine45 minutes later chicken breast with mash potatoes or white riceAfter this usually rice chex, fat free frozen yogurt, gluten free cookies, marshmallows, wonka candy and various lean protein sources.

[-Thomas-]

Okay, what about this plan? It's simple and easy to use 🙂Training daysUpon WakingA.M. Accelerator shake (caffeine)Bicycling 10kmA.M. Accelerator shake (without caffeine)12:00 Lunch (ULC MEAL)6 slices bacon or 250 gram ground beef (20% fat)Cottage Cheese 120 gramMaybeome vegtables s16:30 Pre workout15 grams of ISO Whey1 table spoon Coconut milk5 grams of creatine17:30 Post Workout30 grams of Whey 8040 Grams WaixeMaze5 grams creatine25 grams Cassein3 grams of leucinePost-postworkout (start 1hr later) (LOW FAT - HIGH CARB)Shake With each meal from this time to bed (5gram Leucin & 10 gram whey 80)250 gram chicken breast125 gram white riceRest of the evening (HIGH FAT - HIGH CARB - HIGH PROT)6 slices bacon or 250 gram ground beef (20% fatt)1 slice rye bread1 can of mackerelmayonnaiserice crackers and other carbs (high GI)BedtimeCassein shake 50 grams Non Workout:Upon WakingA.M. Accelerator shake (caffeine)Bicycling 10kmA.M. Accelerator shake (without caffeine)Lunch (ULC MEAL) Chicken Breast 250 gram (kiefer said chicken for lunch at off day, but will bacon be a better choice with cottage cheese, or just add bacon to the chicken?)Veggies variableSome dressingDinner30 grams of Whey 8040 Grams WaixeMaze5 grams creatine25 grams Cassein3 grams of leucine this combo is my version of the Hypertrophic Potentiator Formu1 that kiefer suggest in the evening on off days -  According to the book 🙂250 gram ground beef (20% fatt)BedtimeCassein shake 50 gramsWhat do you think?I've taken the plans back of the book and modify a little 🙂Thanks for the help !

[Mikehr]

Okay, what about this plan? It's simple and easy to use 🙂Training daysUpon WakingA.M. Accelerator shake (caffeine)Bicycling 10kmA.M. Accelerator shake (without caffeine)12:00 Lunch (ULC MEAL)6 slices bacon or 250 gram ground beef (20% fat)Cottage Cheese 120 gramMaybeome vegtables s16:30 Pre workout15 grams of ISO Whey1 table spoon Coconut milk5 grams of creatine17:30 Post Workout30 grams of Whey 8040 Grams WaixeMaze5 grams creatine25 grams Cassein3 grams of leucinePost-postworkout (start 1hr later) (LOW FAT - HIGH CARB)Shake With each meal from this time to bed (5gram Leucin & 10 gram whey 80)250 gram chicken breast125 gram white riceRest of the evening (HIGH FAT - HIGH CARB - HIGH PROT)6 slices bacon or 250 gram ground beef (20% fatt)1 slice rye bread1 can of mackerelmayonnaiserice crackers and other carbs (high GI)BedtimeCassein shake 50 grams Non Workout:Upon WakingA.M. Accelerator shake (caffeine)Bicycling 10kmA.M. Accelerator shake (without caffeine)Lunch (ULC MEAL) Chicken Breast 250 gram (kiefer said chicken for lunch at off day, but will bacon be a better choice with cottage cheese, or just add bacon to the chicken?)Veggies variableSome dressingDinner30 grams of Whey 8040 Grams WaixeMaze5 grams creatine25 grams Cassein3 grams of leucine this combo is my version of the Hypertrophic Potentiator Formu1 that kiefer suggest in the evening on off days -  According to the book 🙂250 gram ground beef (20% fatt)BedtimeCassein shake 50 gramsWhat do you think?I've taken the plans back of the book and modify a little 🙂Thanks for the help !

Hey forget the charts they are confusing, and outdated your training day looks good! But could have more carbs! And for off day have the bacon and unless you are doing db and backloading every night drop the shake as well

[-Thomas-]

Wow your fast to answer, thanks for that !And thanks for that info about the charts ! 🙂The trainigs diet it's good to go ! YES ! And will eat a lot of HIGH GI carbs in the evening, not only Rice Crackers 🙂So non training is like this? Yes i know, sorry for the stupid question :pNon Workout:Upon WakingA.M. Accelerator shake (caffeine)Bicycling 10kmA.M. Accelerator shake (without caffeine)Lunch (ULC MEAL) Chicken Breast 250 gram With 2-3 slices of bacon (50 gram). Alternative 250 gram ground beef (20% fatt)With some Veggies Home from Study:A.M. Accelerator shake (without caffeine) Dinner (ULC MEAL)250 gram ground beef (20% fatt) Alternative Chicken Breast 250 gram With 2-3 slices of bacon (50 gram).With some Veggies BedtimeCassein shake 50 grams

[pshannon]

Your really over thinking things. Simplify 1.) You really don't need to bike in the morning 2.) You don't need to have to Shakes - Coffee and a fat. I have found butter in coffee is great. 3.) Just eat 1:1 Fat to Protein in grams. 65:35 % in calories. 4.) Get a kitchen Scale 5.) Eat 1.3 lbs (max for protein) match that with fat in grams (see #3) 6.) Take a fish oil Just simplify and stop worrying.

[-Thomas-]

Your really over thinking things. Simplify 1.) You really don't need to bike in the morning 2.) You don't need to have to Shakes - Coffee and a fat. I have found butter in coffee is great. 3.) Just eat 1:1 Fat to Protein in grams. 65:35 % in calories. 4.) Get a kitchen Scale 5.) Eat 1.3 lbs (max for protein) match that with fat in grams (see #3) 6.) Take a fish oil Just simplify and stop worrying.

Thanks for the reply 🙂1: Yes i know kiefer ain't like cardio, but it's the fastest transport to study because of the traffic at this time 🙂2: I HATE the tastes of coffee, thats why i take the shakes 😛6: I take fish oil 🙂3,4,5 I got a kitchen scale :p  I just need a simple plan where everything is detailed. Since I have a busy life and therefore prefer to avoid having to think further about the food, but could just look at my schedule on the fridge, and prepare most of the food the night before 🙂Yes, I am an every coach's dream: p

[Big_R]

Your really over thinking things. Simplify 1.) You really don't need to bike in the morning 2.) You don't need to have to Shakes - Coffee and a fat. I have found butter in coffee is great. 3.) Just eat 1:1 Fat to Protein in grams. 65:35 % in calories. 4.) Get a kitchen Scale 5.) Eat 1.3 lbs (max for protein) match that with fat in grams (see #3) 6.) Take a fish oil Just simplify and stop worrying.

Thanks for the reply 🙂1: Yes i know kiefer ain't like cardio, but it's the fastest transport to study because of the traffic at this time 🙂2: I HATE the tastes of coffee, thats why i take the shakes 😛6: I take fish oil 🙂3,4,5 I got a kitchen scale :p  I just need a simple plan where everything is detailed. Since I have a busy life and therefore prefer to avoid having to think further about the food, but could just look at my schedule on the fridge, and prepare most of the food the night before 🙂Yes, I am an every coach's dream: p

Sugar Free Energy drinks are a great option... despite much discussion of Ace-K, most of us don't see any issues. 

[pshannon]

What are your goals? I prep all my food twice a week. 4 pounds of 4 oz 85/15 burgers 4 pounds chicken breast 2 pounds bacon Eggs NUT butters - not peanut its to iffy Steaks when I want them pack it up the morning of and im off.

[-Thomas-]

What are your goals? I prep all my food twice a week. 4 pounds of 4 oz 85/15 burgers 4 pounds chicken breast 2 pounds bacon Eggs NUT butters - not peanut its to iffy Steaks when I want them pack it up the morning of and im off.

My goal is to lose some fat, i'm around 15-18 % fat and weight 90 kg (180lbs)And my dream is gettin down under 10% within next summer 🙂Yes thats what i want 🙂But what do you think about the plans? An other reason why i need those is, if i don't have the plan to stick by, i will easily jump a meal or to over 🙁

Sugar Free Energy drinks are a great option... despite much discussion of Ace-K, most of us don't see any issues.

It's get to expensive when i don't have a full time job 🙂

[pshannon]

90kg is like 200 pounds. I would focus on getting Yours lean body weight in protein per day and matching that with fat. Example: 180g Protein = 720 calories 180g Fat = 1620Do a little research of the foods your eating and match the macros.

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