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Hi everyone, my name is Brock. This is my first post.I bought the CBL Ebook a couple days ago and I just finished it today. I am starting my prep phase tomorrow. I'm excited to get started but I'm also intimidated. I keep reading how easy it is but I don't wanna mess it up. The first question I have is deciding which guideline to follow. SA or DBI train powerlifting and BJJ.My goals are in this order:1. Gaining Strength2. Lose body Fat/ Build muscleI am not sure which to follow. My goal weight is 238....I'm about 258 right now.I am not too concerned with a number, I'm just guessing as to how much body fat I need to lose.So that's where I am at. I have a couple other questions but before I move to those, I really want to decide which direction to go in....If you do DB do you still gain strength ? Or is it mostly just for adding muscle? Strength gains are the most important to me, but I still wanna ad muscle. Maybe I'm just thinking too hard.Thanks !
You thinking to hard. It's okay though, most of us do. ;]Anyway, it sounds like you'd want SA if you are looking to lose body fat.SA you will lose Bodyfat, gain some strength, and maybe add some muscle.DB you will doubtfully lose bodyfat, but you should gain any either, you will gains lots of strength and but on some decent muscle.Just don't rely to much on the scale, its a bad measurement.And after you get your delta chart number, be sure to experiment and find your sweet spot, don't be afraid to get shit tons of trashy carbs either.I keep noticing the more carbs I eat the better my results are, it just required getting over the "Carbs are evil" mind set.
Thanks man ! That puts my mind at ease. SA it is ! I agree man, if I go by the scale I get too interested in seeing the number drop instead of how I look in the mirror.But for 238 Kiefer has 181 Grams of Protein and 44 g of fat.So I googled how much protein is in 1 oz of meat and its 7 grams. So tomorrow to meet 181 grams I need to eat 3 meals with 8 oz oz of meat plus the fats and veggies. Am I on the right track there ?So good fats to consume this week would be:Olive OilAlmondsAlmond ButterButter ?
That is a minimum of each.I don't think you'd need more the 200g of protein during the day split between the ULC part of the day and backload.During the ULC half you want your fats to match your protein around 1:1 by gram, during the backload you can worry about fats or not, most people seem to do just find just eating shit tons of carbs and getting whatever fat happens to come with it.The best fats are animal fats and saturated fats.Butter, ghee cheese (if you tolerate it), Heavy cream (same as cheese), coconut oil, MCT oil, palm oil, fatty cuts of meat.Plant oils are okay, try to avoid using them heated.Also, don't use dairy protein during the ULC part of the day outside of the AM shake from the book (10g whey) because dairy proteins (cottage cheese, low fat cheese, protein shakes, milk) are very insulinotropic.
Thanks man that helps out a lot ! so for 181 g minimum of protein and 181 g of fat on off days. I'll do my best to keep track of fat. so far for fats I have, almonds, they have the nutrition info on the bag, I have olive oil, i think the info is on the bottle, I have butter.I still need to get coconut oil. I'll try to pick it up tomorrow.So don't cook food in olive oil ? Rather just mix the oil with a salad in raw form ?So instead of cooking in olive oil, it would be better to cook with butter ?Thanks for all the help ! Its nice to have some advice in the right direction !
Olive oil works great for salads and dressing on potatoes.Anything saturated are awesome to cook it. (butter, Ghee, Coconut oil, MCT oil, Palm oil)
Hey everyone, I am starting my prep phase today. Tomorrow I will post todays meals that are consumed.I wanted to ask about what to drink.I am about to make some tea.... but besides coffee, tea and water.... what are other fluids to consume during the pre phase and on UTC days and on back loading days ?Also, for sweeteners...can you use splenda? Stevia ? any of those? I don't remember if I saw that in the book or not. Instead of heavy whipping cream, can you use the Reddi Whip from the can ?I really love diet soda, is it ok to drink diet soda during the prep phase ? UTC days? on back loading days ?Thanks ! 🙂
Reddi whip is a big no, lots of sugar.For artificial sweeteners, stevia is good, and if you don't have an issue with it, splenda is okay, just try to get the stuff that's not mixed with maltodextrin. (same with stevia)During the ULC just make sure to avoid Acesulfame potassium (ace-K) because it will raise insulin levels.Most of us just drink coffee, tea, and water, but you can use diet sodas without ace-K.Just know some people run into issues of not being able to get leaner without cutting the diet soda out.
Thanks man! I just checked...we have Equal, which has maltodextrin, and the Stevia I have is mixed with Maltodextrin.I'll have to run to Basic foods today to get some Stevia and Coconut oil. I also checked the diet soda I have, there is no Acesulfame potassium. I'll just limit my diet sodas to during backloading only. I'd like to cut down on how much I drink, or eliminate them completely....even though I love them haha.
So I just ate my first meal this morning….11: 20 I was up at 8I was wondering, during the prep phase and ULC days, after you have skipped breakfast and begin to eat your first meal, at say around 11, how long should you wait until the next meal ? And for the rest of the meals for the day ?I've always done 3 hours spaced apart, but if I understand the book correctly, it doesn't matter ? Is that right ? So you can just eat when your hungry ? Or should you stay on a schedule of say every 4 hours ?
Cool thanks again ! I like the setup. I don't like to eat every couple hours because I'm constantly in a battle as to where I'm gonna eat next or have to bring it with me...which gets old fast.. Haha
I know the feeling.I hated having to always pack food and watch the clock so so I never missed a meal, life is so much easier this way, haha.
Tomorrow is my back workout…. just wondering…..should I drink the pre training shake ? I read not to do the Intra shake for SAIf I understand correctly, I should do the pre workout shake and the post workout shake.Is it ok if I use EAS Whey protein for my 10 g of protein ? I don't have any Hydro at the moment, I wanted to use up what I have then switch over. Thanks !
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