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Any type of whey will work, what's in the book is just optimal.You are best to skip the intra workout, and to be honest I feel if you can you are best to just drink some black coffee pre-workout.
Thanks man ! I'll do just that then ! first day is almost done. I have been sipping on some diet green tea. It tastes pretty good. Thanks for the help !
Any type of whey will work, what's in the book is just optimal.You are best to skip the intra workout, and to be honest I feel if you can you are best to just drink some black coffee pre-workout.
Trevor, Do you mean skip the pre workout shake? Is this just during the prep phase? Or always? And, why do you recommend that.PS: I read in another thread that you lost over 100 pounds in a single year. That's quite impressive!Knowing what you know now (esp about CBL), what would you do if you were to do it over again? (i.e. you had to lose that weight again, but for the first time).I've got 60 pounds to lose (and I'll probably look like the BEFORE picture of most folks here when I meet that goal!). I don't really care to to get competition-ready, but I'd sure love to have a nice, muscular, lean body.
I'd skip it always.I don't really know how long in between meals you enter a "fasted" state, but most research shows you get the best GH release if you train totally fasted. Protein and carbs will both effect GH release some, and fat right before a workout seem to nearly blunt GH response.Thank you. =]What'd I'd do different....Less cardio. I did all HIIT cardio, but I was still doing it 5-6 days a week.I'd also do more research, I wouldn't do crossfit and do 1-2 hour metabolic beatdowns a day and end up over trained, and I wouldn't do a super low fat diet.I did the super low fat thing and ended up messing up my hormones and spending a few months feeling like shit.I'd say the most important things you can do is not weight yourself very often, and take pictures every 2-3 weeks, doing that saved me.
Hey everyone, I did my first day yesterday on the prep phase. Here's how it went down :Wake up at 8 9 A.M : glass of iced tea from restaurant with 1 packet of equal11 A.M: 2 whole eggs cooked in PAM, with 1/4 cup mozzarella cheese 6 slices of turkey Bacon cooked in 1 tablespoon of butterAround 2:30 P.M. : 15oz Rib eye steak , cooked the night before, I put in in the skillet and warmed it up with 1 tablespoon of butter A lot of shredded Romain Lettucewith Pica De Guyo and 2 tablespoons of olive oil1 Dill PickleAround 7 P.M. : 4.4 oz chicken breast1 pickle9P.M. : 1 cheese stick and 1/4 cup almondsI tried my best to count protein and fat all day. Here is what I came up withProtein came out around 172.8 gramsand fat (not including the steak, Idk how much fat was in it) 98 g How does this look so far ? Am I on the right track ?Thanks !
I looks good aside from needing more fat.You want to match gram for gram protein and fat, going higher on fat if anything.The reason is fat will be your energy source, if you don't have enough protein and therefor muscle will become your energy source.I did miss that you didn't count the fat from the steak. You were likely most closer then I thought, so you are right on track it seems.
Thanks man ! yea, I'm not sure how much fat is in 15 oz of rib eye...I will probably guess around 20g maybe ?So far this morning, I woke up at 8....and I had a cup of coffee with 1 tablespoon of coconut oil and 1 packet of equal. At 11 I'm gonna do eggs and bacon again. Thanks for all the help ! And also...I 100% agree with you on limiting your weigh ins. I know I do this, I get too caught up in my weight and cut corners just to see the number go down. And while my number would go down, so would my strength. :'(So now I'm just gonna use 238 as a estimate. Last year when I did my first powerlifting competition I competed in the 242 class. So if I'm not able to make 242 I can just go up to the 259 class. Either way....I just wanna lose about 10 lbs of body fat or so....honestly just so I can be a little more comfortable around the midsection. And hopefully my pants fit a little better. Also, I want my stomach not to push out as much when I sit down. That is really uncomfortable.
I don't really know how long in between meals you enter a "fasted" state, but most research shows you get the best GH release if you train totally fasted. Protein and carbs will both effect GH release some, and fat right before a workout seem to nearly blunt GH response.
I've been eating until around 9:30 to 10:30 at night. Then, at noonish, I have green drink (the alkaline powder stuff). And, about 30 minutes later a salad with beef or chicken and protein powder mixed in. In an effort to get enough protein in a day, I've experimented with also (an hour and a half later) having bacon and eggs and/or cottage cheese. I've also been having a protein drink 30 mins before WO (I'm still waiting for shipping for Keifer's recommended shakes).I can't see myself going without any food until my 4:00 workout. And, if I did, I don't see how I could get the proper calories, protein, and fat in all after WO. But, that's not what CBL recommends, so why are you suggesting it?
Less cardio. I did all HIIT cardio, but I was still doing it 5-6 days a week.
So, how do you feel about HIIT cardio twice a week on off days?
I'd say the most important things you can do is not weight yourself very often, and take pictures every 2-3 weeks, doing that saved me.
Yeah, I'm on the scale way too often. And, no matter how much I intellectually understand that I'm building muscle and that muscle weighs more than fat, it really bugs me to not see the scale dropping more.But, I did just start measuring body parts once a week, so that will give me a better indicator of progress.Thanks much, Trevor!
I'm not saying stay totally fasted until night, I have something in the morning before work, but I don't eat again till after work and after training.I recommend training at least in a mildly fasted state (4-6 hours after your last meal) in order to get the most GH you can from the workout, that's also why I wait 45-60 minute after finishing to have my PWO so that GH levels will have peaked.I wouldn't do a protein shake pre-workout because the insulin release from it will slow fat burning and GH release.I don't know what all your macros in the salad and stuff are, but make sure you have a 1:1 by gram ratio of protein and fat, favoring fat before protein.Also, I'd avoid dairy protein during ULC (cottage cheese) because dairy protein is pretty insulinotropic.I still do HIIT 1-3 days a week depending on how I feel, but it's short (20 minutes), where as before I was doing it daily for 40 minutes or so each time.Also, not to be a dick, but this is just a pet peeve of mine.Muscle doesn't weight more then fat, a lb is a lb, muscle is just denser.I know what you mean by it, I'm just saying. Focusing more on a re-comp is better on the long run, I wish I did so I didn't end up skinny fat.
Thanks Trevor.PS: Your pet peeve is a bit silly. Can I not say that iron weighs more than feathers? 🙂
Hey everyone, I thought I would give an update.It's my 2nd day of the prep phase.I had back day today in the gym.Overall I feel pretty lethargic and a little dizzy and disoriented.However, my gym energy was off the wall. I haven't been as energetic and felt as strong in the gym in a long time.I had coffee and coconut oil before I left.But outside of the gym I'm pretty tired.I've only eaten one meal so far which was at 11.... I'll post my food log for today in the morning.On my way home from the gym I bought some Stevie and some creatine powder.That's about it right now, I am gonna eat here in a minute.... I am not really hungry, but my stomach is.I also brought my post workout shake with me.... Coffer, whey protein and two table spoons of leucine and water.I waited 30 minutes after my workout to drink it.I also weighed myself at the gym. I think I've lost about 4 lbs already. I'm sitting right at or barely just under 250.... And I weighed a couple weeks ago and I was around 255
Switch the equal in the iced tea to stevia or Splenda.
+1 equal Is not a good choice of sweetener at all
Hey everyone, here is yesterdays food log.2nd day on prep phaseWake up around 8 A.M.Coffee and Cocounut Oil at around 8:30 A.M.11 A.M. 3 eggs cooked in PAM, and added mozzarella cheese 7 slices of Turkey Bacon cooked in 1 tablespoon of butterAround 12:30 P.M. 30 minutes before gym Cup of coffee with coconut oilAround 2 P.M. 30 minutes after the gym , 20 g whey protein, 3 g Leucine, about 2 oz coffeeAround 4 P.M. Round Steak warmed up in the skillet in 1 tablespoon of buttertomato, pica de guyo, some feta cheeseAround 8:30 P.M. 20 g Whey Protein shakeAround 10 P.M. 1/4 almonds 1 cheese stickProtein for the day: 128 around there I think.... didn't quite meet my 180 g goal Fat for the day : 106, not counting the 5 oz round steak and cheese stickAlso, with the fats, I take Calamari oil....so I'm not sure how much fat is in there....I take one capsule once a dayI'll try to eat more today.
Hey everyone, here is my day 3 food log on the prep phase:Wake up around 8 Cup of Tea with coconut oil and two packets splenda11 A.M. 3 eggs cooked in PAM and 1/4 cup mozzarella cheese 6 slices of turkey bacon cooked in butterAround 5 P.M. 7 oz Round Steak romain lettuce, with 1 oz Feta Cheese, and 2 table spoons olive oil and some pica de guyoAround 8:30 P.M. 2 scoops of EAS whey protein 1/2 cup of almondsAround 10 P.M. 1 cup of low fat cottage cheese 1/4 cup of almondsTotal Fat for the day : 141 G Total Protein for the day: 171 GHow does this look so far ?The protein shake has 2 g sugar per scoop and I had two scoops. I had almonds with it though.Did I do anything wrong ? I don't need to start the prep phase over do I ? Thanks !
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