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I'm just starting out on my CBL journey after following the more traditional method of eating all my carbs during the day and cutting them off around 1600 hrs. That diet made me strong and chunky. I put on a lot of mass but also a lot of fat, mostly around my midsection. I follow the 5/3/1 workout by wendler and train very heavy 4-5 times a week. I usually train first thing in the morning and occasionally. My main goal is to keep getting stronger. I have some goals I want to reach in the bench/DL/Military Press and squat. I also want to gain more mass and lose fat but thats secondary to getting stronger. It seems to me that the SA version may be better for me than the DA but I'm open for opinions.I am following the plan for fasted training and I want to make sure I'm going in the right directionI wake up - drink a couple of cups of coffee with just about a tbsp of cream and I hit the gym. Should I add CO?After the workout I drink a whey/Maltodextrin/Creatine/Leucine/Hydro Whey drink and take 2 caffeine pills. the shake is very close to the Hypertrophic Potentiator Formula without the casein because I don't have it yet.about a half hour or so later I drink one or two ignitor drinks depending on how hungry I feel I like protein a lot so I add more than 10 g of whey, how much will that effect things?My normal next meal is a hamburger (or two if I'm hungry) with cheese on a bed of spinach.From this point it gets hectic. I work from 1400-2300 so my next meal may be a protein shake (usually closer to 20-30 grams instead of 10) possibly some hard boiled eggs - usually some almonds or it may be food which is usualy red meat of some type with spinach or other green veggieIf I am not training the next day I will continue with eggs or meat or a protein shake. This is the part I'm having the hard time with - If I am training the next day what should I eat now? I see that the meal plan in the appendix of the book suggests PB and J sandwiches and tater tots but thats a far cry from a whole pizza and ice cream---Any Suggestions? I love pbandj but I would love some other options.Thanks to anyone who read all that and can give me some guidance!Donnie
Donnie,Im going to reply to your question of morning training pre workout. The man himself has stated that AM lifters ought to hit the gym in a totally fasted state. Pretty much just coffee (with some extra caffeine) NO CREAM, NO COCONUT OIL, NO MCT; just plain old caffeine. He states the reason to this is because training in the AM (although not the ideal time in terms of CBL) doubles the regulation of growth factors. Heres the Q&A where Kiefer explains this. http://www.seanhyson.com/blog/carb-backloading-qs-kiefer-as-part-i
Donnie,Im going to reply to your question of morning training pre workout. The man himself has stated that AM lifters ought to hit the gym in a totally fasted state. Pretty much just coffee (with some extra caffeine) NO CREAM, NO COCONUT OIL, NO MCT; just plain old caffeine. He states the reason to this is because training in the AM (although not the ideal time in terms of CBL) doubles the regulation of growth factors. Heres the Q&A where Kiefer explains this. http://www.seanhyson.com/blog/carb-backloading-qs-kiefer-as-part-i
I agree, and D Darko (awesome movie btw!) you would be best served by trying this and seeing how the training sessions go. Since your goal at present is more strength than body comp you may benefit from the energy boost coconut oil will impart. But as dbenc002 has said I would try training totally calorie free to start with. If the workouts suck I would add coconut oil/MCTs to your pre-workout coffee. Coconut Oil (or MCTs alone probably better in this case) is going to provide more rapidly usable energy than the cream would since it takes 2-3 hours at least before its digested.
I'm just starting out on my CBL journey after following the more traditional method of eating all my carbs during the day and cutting them off around 1600 hrs. That diet made me strong and chunky. I put on a lot of mass but also a lot of fat, mostly around my midsection. I follow the 5/3/1 workout by wendler and train very heavy 4-5 times a week. I usually train first thing in the morning and occasionally. My main goal is to keep getting stronger. I have some goals I want to reach in the bench/DL/Military Press and squat. I also want to gain more mass and lose fat but thats secondary to getting stronger. It seems to me that the SA version may be better for me than the DA but I'm open for opinions.I am following the plan for fasted training and I want to make sure I'm going in the right directionI wake up - drink a couple of cups of coffee with just about a tbsp of cream and I hit the gym. Should I add CO?No, train total fasted. Have coffee with some added caffeine if needed.After the workout I drink a whey/Maltodextrin/Creatine/Leucine/Hydro Whey drink and take 2 caffeine pills. the shake is very close to the Hypertrophic Potentiator Formula without the casein because I don't have it yet. Since you lift in the morning I would have the PWO Shake sans carbs. Backload the evening prior.about a half hour or so later I drink one or two ignitor drinks depending on how hungry I feel I like protein a lot so I add more than 10 g of whey, how much will that effect things? Eh I know strength is your main goal, but don't want to go about Density Bulking I wouldn't add any more than 10g of Whey each time. Stick to whole foods, it will do your body a hell of a lot better than having small amounts of protein like whey throughout the day.My normal next meal is a hamburger (or two if I'm hungry) with cheese on a bed of spinach.From this point it gets hectic. I work from 1400-2300 so my next meal may be a protein shake (usually closer to 20-30 grams instead of 10) possibly some hard boiled eggs - usually some almonds or it may be food which is usualy red meat of some type with spinach or other green veggieIf I am not training the next day I will continue with eggs or meat or a protein shake. This is the part I'm having the hard time with - If I am training the next day what should I eat now? I see that the meal plan in the appendix of the book suggests PB and J sandwiches and tater tots but thats a far cry from a whole pizza and ice cream---Any Suggestions? I love pbandj but I would love some other options.While the back of the book gives some guidelines for meal planning, they are a bit confusing. I'll make it simple, if you're training/lifting heavy the next morning, backload the night prior. It helps fill glycogen stores, giving you the added strength and energy to throw some weights around. Even if you lift that morning, and DO NOT lift the next morning, DO NOT backload. You'll have to figure out what type of foods work best for you and the timing. No one here can really dictate to you what to eat and when. Just a good guideline. Best of luck!Thanks to anyone who read all that and can give me some guidance!Donnie
Thanks for the quick responses–The heavy cream is purely for taste and not for any nutritional banefits. I just can't do black coffee without a little dairy in some form...so no mct's in the am.@Big Tex --I'm a little confused on going no carb in the PWO shake. The book seemed pretty clear on using a hi gi carb for early morning training as long as you trained right away and not at noon or later. I'm literally in the gym within 30-45 minutes after waking up at around 0900 - it's only a mile away. Thanks again for responding so quickly.
Donnie Darko was awesome --- I never saw the sequel S. Darko.
Neither have I. And I wouldnt bother because it wasnt done by any of the same people involved in the orignal. Just another hollywood cash grab if you ask me.
@Big Tex --I'm a little confused on going no carb in the PWO shake. The book seemed pretty clear on using a hi gi carb for early morning training as long as you trained right away and not at noon or later. I'm literally in the gym within 30-45 minutes after waking up at around 0900 - it's only a mile away.
It will vary from person to person.Personally, I did much better skipping carbs PWO if I worked out in the morning and just going leucine and whey and 1 tbsp of MCT about 45-60 minutes later.
Yeah sorry, it does vary. It's ok to go about that if you want to try it and see how it works for you. After say 3-4 weeks, assess to see how it works for your body and all.
thanks for the help. The book can get confusing. I've read it several times and I'm still trying to figure out how much protein/fat/carbs I'm supposed to be taking in. people on the forum are saying 1:1 prtein to fat but the chart in the book says something different. plus, 900 grams of carbs for 225 lb guy?I'm too analytical sometimes.
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