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Hey there! So a little about me I'm 26. I've weight trained for quite some time, intermittently growing up because I wanted to get as big as my pops at the time. Then I played football in high school. After high school, training became fairly intermittent with the first few years and I fell off the wagon and jumped back on at random intervals. Within the last 2 years I've gotten back on and stayed on and have gone through trying different diets and working towards improving my physique and strength. I've read a few articles over the last few months here and there about this diet and finally decided to give it a try. I hover usually between 200-220 somewhere around with my last diet program and had gotten all the way down to 190 where I was fairly ripped and had set a lot of new PRs, this time around I want to try and maintain somewhere around 190-200 and about 8-10% of BF or less, while still keeping and improving strength and gains.I was curious straight out the door though how to implement this program if you do a two a day lift a couple days in the week? I gleaned over the book (Or PDF rather) and didn't quite come across that section. Any advice would be great! ThanksLJ
Welcome, depends on the lifting style or training style you're considering what 2-a-days are. If it's HIIT in the mornings and lifting evenings then just stick to CBL in the evenings with a PWO Shake and such. Have the AM Shake later after HIIT if you want to break your fast. Both weights, then an ULC PWO Shake (sans carbs) would be ok in the mornings then can backload after the evening sessions
Great to hear, that's what I've done today. I have weight training class twice a week as an elective and use it more or less as a filler high volume day for either chest/back/ or whatever other body part I didn't feel I got a good enough work out in or didn't get to hit an angle during the week. I usually train 4-5 days a week otherwise lifting and have Karate class as another elective the same day as weight training. So that leaves me with morning lift at 0800, karate at 1800-1900 and then I usually head to the gym to lift about an hour later. I work weekends doing 48 hour shifts so I end up pounding it out during my 5 days off in between classes and homework. As far as the AM shake goes, that breaks the fast entirely? Meaning I shouldn't have it until prior to my first actual meal? Or can I do the shakes or coffee/cocunut oil as I see fit until my first meal (so far I've been waiting to have my first meal until sometime after 1 pm.
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