New-ish (question)

[Derekcerva]

Just registered for the forums but have to admit i have been stalking these pages to learn as much extra info as I canCurrently I am 15-16% body fat, (I fluctuate from day to day apparently which i assume is normal.) I did the prep phase and went from about 174 to 170 where some days i wasnt able to get as many calories as id like im sure a tad of the loss was muscle to be honest. I have been CBL for 3 weeks or so, (about a month of total time including prep) and my weight and body fat seem to be stagnant(not decreasing) i mean my weight will fluctuate from 174-176 from day to day but my body fat either goes up a bit ornot at all, which I would assume meaning im staying the same.My backloads are looking at about 250-300g carbs and i am doing 5/3/1 with some shockwave in place of the assistance exercises.I have been trying to shorten my backloads to about 2 hours and using "cleaner carbs" white rice, potatoes instead of a bunch of pastrys, but as of yet results are still the same. I mean im not complaining about being able to maintain weight for the most part eating what I was, but when the body fat seems to go up a bit, its kind of discouraging. Wondering If anyone can help me fix things to start losing more fat and gain muscle, should i do prep again?Thanks

[Richard Schmitt]

Have you done anything to fix the ULC meals to burn fat?

[Derekcerva]

Not sure what you mean by that?I do have the am accelerator, though if thats what u meant?

[Richard Schmitt]

No ULC meals during the first half of the day? Are you keeping it simple? Also what are you exactly eating in the back loads? You could be eating too much or certain foods causing inflammation

[Richard Schmitt]

Also a good rule of thumb is to make sure you get a fatty carb as the last meal before bed. As discussed in the book.

[Derekcerva]

I normally keep it very simple, bacon and eggs, some other semi fatty meats sometimes too chicken sausages, turkey keilbasa ect, i would say it son the lower end of the chart in the book usually, that is normally due to time constaint though, as i break my fast normally around 10 or 11 (not including the am accelerator which is around 9) my last meal of the day before is usually around 8 or 9my backloads are normally white rice (1-2cups)  and red potatoes (1 or 2 mashed) with some sort of protien source, chicken, lean steak ect, with a dessert or twoi try to keep the backloads around 2-3 hours as it seems in the forums thats more optimal for fat loss so the meals seem to bleed pretty close and seem like a huge meal, i try to have some ice cream or some turnover for my "2nd meal" along with some milk to meet my protien needs, or just for fun cuz i love the stuff

[Richard Schmitt]

Okay cool. I would keep 2 meals not including a PWO Shake with carbs. Have that low fat dinner if able but don't stress over a few grams of fat then about an hour later drink a small shake or shot of leucine with whey to spike insulin levels. Have a fatty carb at that time. The amount varies. But at the end of day macros should be .65-.75g for fats, 1-1.3g for proteins. At least to help with burning body fat.

[Derekcerva]

So would the 2-3 hour cbl window start at the shake or the first whole food meal?So since im staying pretty close to what u said is there a reason im seeing a bit of fat? or is it just a tad too much calories, and yes i know counting calories isn't important but for more fat loss i assume it would be...would lowering the amount of carbs be of detriment to me?Just curious i know im trying to get out of the carbs are the enemy mindset but i would assume that would be the first to go to lose more fat

[Richard Schmitt]

So would the 2-3 hour cbl window start at the shake or the first whole food meal?So since im staying pretty close to what u said is there a reason im seeing a bit of fat? or is it just a tad too much calories, and yes i know counting calories isn't important but for more fat loss i assume it would be...would lowering the amount of carbs be of detriment to me?Just curious i know im trying to get out of the carbs are the enemy mindset but i would assume that would be the first to go to lose more fat

Could be raised cortisol levels. Not getting enough rest and recovering well enough. Nutrition can only work so much without the body in proper alignment as well. And yes, what I do is when I drink my PWO Shake with carbs, that starts my 2-3 hour back load. I never extend it to 4 hours unless I'm really hungry and need it. My last meal usually takes about 30-45 minutes (sometimes longer) to eat. Why? Because I savor it, enjoy it, and allow my digestive tract to work.

[Derekcerva]

So would the 2-3 hour cbl window start at the shake or the first whole food meal?So since im staying pretty close to what u said is there a reason im seeing a bit of fat? or is it just a tad too much calories, and yes i know counting calories isn't important but for more fat loss i assume it would be...would lowering the amount of carbs be of detriment to me?Just curious i know im trying to get out of the carbs are the enemy mindset but i would assume that would be the first to go to lose more fat

Could be raised cortisol levels. Not getting enough rest and recovering well enough. Nutrition can only work so much without the body in proper alignment as well. And yes, what I do is when I drink my PWO Shake with carbs, that starts my 2-3 hour back load. I never extend it to 4 hours unless I'm really hungry and need it. My last meal usually takes about 30-45 minutes (sometimes longer) to eat. Why? Because I savor it, enjoy it, and allow my digestive tract to work.

Ok yea im sure sleep isnt an issue it is probably frequency of training, i am 22 so i assumed my ability to recover is at its peak, i train 5-6 times a week though maybe its a bit too much, so at that 4 hour mark is what makes it cross over into density bulking where gaining a bit of fat is more possible correct? that may have been my problem too I was counting the 2 hours from my first real meal, ill try that for a week and see how i feel, was not looking forward to switching to CNS to be honest

[Richard Schmitt]

No not crossing over into DB but 2-4 hours is a Max limit. You really never want to push eating carbs to that Max hour if fat loss is your goal. Calculate your LBM and use that number to base for carbs. It might help a little more.

[Derekcerva]

No not crossing over into DB but 2-4 hours is a Max limit. You really never want to push eating carbs to that Max hour if fat loss is your goal. Calculate your LBM and use that number to base for carbs. It might help a little more.

My lbm is about 147, would i just be using the chart in the book? or is there some special formula to help find a baseline, i was going off of the 4lb loss in prep, ill just try that out and see how it goes, i mean i like the idea of super quick fat loss like CNS but do i like the idea of 1 night a week for carbs, or 2, definately not, guess i have to figure out which is more important

[Richard Schmitt]

Use 150lbs and go from there. Personally you need to figure out the first goal. Yes you can lose fat while gaining muscle with CBL. Just not as fast as on CNS.

[Derekcerva]

how would i calculate my carbs based on lbm? and can i ask which method you are currently using or do you do some sort of hybrid?

[Richard Schmitt]

The 150lbs to carbs. Find the 150 number from the book and use that. Take that number multiple by 1.5. What ever number you end up with split that among your training days or when you want to back load. Its a great number to figure out how much glycogen can be stored.

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