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Hello everybody! I am new to this forum…I am about 5'9 and weight between 145 and 147 lbs. I don't know my exact body fat % but the scale says it's 15.6%. I am attaching pictures of myself so you can better tell, because I don't think the scale is that accurate.I used to weight about 170lbs and did P90X 4 years ago (didn't really know anything about dieting so I was undereating) and dropped to 136 lbs. I was completely cut but too skinny. After that I stopped doing cardio completely (outside from playing 5v5 soccer for 1hour once a week) and started trying to put weight. The result is what you see now, my abs are almost gone and I don't look as good.I got into CBL with the hopes of being able to put some weight while dropping some fat... About 3 months ago I did my first 10 days, then I started with the backloading. I have been doing almost 3,100 calories a day on my CBL days (which is everyday except days I don't train or just do cardio). I am also attaching a sample of what a day on CBL for me looks like. I dropped to like 142 or 141 during the 10 day calibration period so that is why I was doing about 350g of carbs for my backload.To make a long story short, after 2 months of eating like a pig I am back at 147lbs. I guess my metabolism is too fast or IDK. The most I get is bloated from all the sodium (only my stomach looks big) but it usually goes away after my 1 day of ULC haha. I spent last month travelling so I wasn't able to follow the diet or anything, so I am now on day 5 of the recalibration... This time I want to get the most out of it. I weight lift 6 days a week (one day is only abs), I play racquetball for 40 mins about 2 or 3 times a week and I also play 5v5 soccer for 1 hour twice a week (about 1,000 cal burned per match according to HRM). I also tend to go out on the weekends and drink alcohol, but I usually take those calories out of my food (for example, I trade 400 cals of carbs for 400 cals worth of vodka or whisky).Any advice of what should I be doing? Should I be modifying anything?Thanks a lot and I am sorry if I wrote too much I was just trying to be as clear as possible.
What type of training program are you running? Personally I don't think you're eating enough. I would suggest a bit more, like the meal with the chicken only, add fat to that meal. Also you're needing to fix your body back since you ran P90x and dropped to a low weight, you're building back up again. Do NOT worry about having abs, fix your body, eat quality foods, and add some muscle. The more you have the better your body fat will be, and be able have your body defined/pop.
Actually, 3000-ish calories, he is probably eating enough.He is a small dude.However, you should probably pick a goal of either gaining muscle mass or losing fat.I'd go with slowly gaining muscle mass over 6 months +, not letting your weight go up like crazy, just a couple lbs a month.
145lbs From Kiefer's suggestions for macros, 2g/LBM for carbs, protein can be between 1-1.3g, and fats can vary. 290g Carbs, 188g Protein, at least 120g fats to get close to around 3000 calories. Now those are on the high end, could drop fats and increase protein if need be.
Thanks for the replies. I am currently doingLegsBack - 40 min RacquetballShoulders - 1 Hr SoccerBiceps and TricepsAbs - 1 hr SoccerRest dayChest - 40 min RacquetballI have been trying to gain mass for the last 4 years (not with CBL but just by eating) but what ended up happening is that after a few months I got just a slightly bloated stomach, same weight...
Maybe I need to stop being scared about loosing my abs, eat like it's the last supper for 6 months and then try to lean back down with CNS?
Thanks for the replies. I am currently doingLegsBack - 40 min RacquetballShoulders - 1 Hr SoccerBiceps and TricepsAbs - 1 hr SoccerRest dayChest - 40 min RacquetballI have been trying to gain mass for the last 4 years (not with CBL but just by eating) but what ended up happening is that after a few months I got just a slightly bloated stomach, same weight...
You need a better training program. That is a really crappy program for a natural lifter. I'd suggest finding a beginner program and doing it. Canidto's linear program - http://www.canditotraininghq.com/free-strength-programs/Ice cream fitness 5x5 - http://www.muscleandstrength.com/workouts/jason-blaha-ice-cream-fitness-5x5-novice-workoutStarting strength - http://www.amazon.com/Starting-Strength-3rd-Mark-Rippetoe/dp/0982522738Strong lifts 5x5 - http://stronglifts.com/
And while you should probably not worry as much about abs, don't just get fat, that will be worse.The biggest problem is with the training split. And possibly your training intensity, but that's hard to know without actually seeing someone train.
So for example I would the Ice cream fitness 5X5 3 times a week, Backload on the days I train right?
So for example I would the Ice cream fitness 5X5 3 times a week, Backload on the days I train right?
Correct. You may end up backloading other days as well, but start with only on days you train.
Thanks I am going to try that. Should I finish my 10 day ULC or should I just get right on it?I am doing about 1,800 cal / day on my ULC (I also do the same on my non training days) should I increase it?
Thanks I am going to try that. Should I finish my 10 day ULC or should I just get right on it?I am doing about 1,800 cal / day on my ULC (I also do the same on my non training days) should I increase it?
It's hard to say. I don't like having static calories goals.1800 is a good start. You will be in a deficit on off days and a surplus on training days ideally.
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