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I just recently purchased the carb back-loading book after doing Carb Nite Solution for about 2 years. I had a few questions before I make a switch or anything. 1. Is there a way to accurately check your body fat percentage?2. Do I have to be around 10~20 % body fat to do this?3. Can you do the training with dumbbells ( since that is all I have currently available to me at the moment) and if so is there a recommended training regimen?Those are the questions for now. Thanks for your time!
here is a good way to judge BF% without using any calipers or anything http://www.builtlean.com/2012/09/24/body-fat-percentage-men-women/you can do a full dumbbell routine as long as you have a good amount of weight.. the 10-20bf% for CBL is just the ideal range.. CBL wasn't designed directly for fatloss like CNS but you can lose fat in CBL pretty easily.. oh for routine i'm not sure your goals or how long you been lifting but you can do a 5x5 Dumbbell Routinehttp://www.jefit.com/routines/workout-routine-database.php?id=4280
Zyahko-The CBL approach is based on performing strength training routines that are demanding enough to cause your muscles to deplete their stores of glycogen - their local short-term energy tank.In order to force your muscle to deplete their glycogen reserves, you need to be using weight levels that are heavy enough. And by heavy enough, a good rule of thumb is "a level that allows you to perform at most 8-12 repetitions before failure"When you feel your muscles burning, that means you've crossed over into glycogen depletion territory.Working hard enough, heavily enough through 3-5 sets should normally be enough to significantly deplete glycogen reserves in most muscle groups.Does that help?
Zyahko-The CBL approach is based on performing strength training routines that are demanding enough to cause your muscles to deplete their stores of glycogen - their local short-term energy tank.In order to force your muscle to deplete their glycogen reserves, you need to be using weight levels that are heavy enough. And by heavy enough, a good rule of thumb is "a level that allows you to perform at most 8-12 repetitions before failure"When you feel your muscles burning, that means you've crossed over into glycogen depletion territory.Working hard enough, heavily enough through 3-5 sets should normally be enough to significantly deplete glycogen reserves in most muscle groups.Does that help?
CBL is more about using the heavy weights to get the tGLUT translocations going so that your body will preferentially pull those backloaded carbs into the muscle. There definitely is some glycogen depletion necessary, but glycogen depletion can be done without heavy weights (as seen with HIIT). It's really a combination of both needed. Heavy weight to translocate the tGLUT to be able to pull the carbs into the muscles and stored instead of fat. My understanding of it, anyway.
here is a good way to judge BF% without using any calipers or anything http://www.builtlean.com/2012/09/24/body-fat-percentage-men-women/According to the chart I thought I looked around the 30% range in body fat but my fiance says she thinks its actually 35% area lol.you can do a full dumbbell routine as long as you have a good amount of weight.. the 10-20bf% for CBL is just the ideal range.. CBL wasn't designed directly for fatloss like CNS but you can lose fat in CBL pretty easily.. oh for routine i'm not sure your goals or how long you been lifting but you can do a 5x5 Dumbbell Routinehttp://www.jefit.com/routines/workout-routine-database.php?id=4280
Here is the current regimen I had planned out wondering if it would have been enough each day that I trained. Also, at the moment my current goal is to get around the 20-25% body fat area and I'm also new to lifting because all I've ever had available to me was dumbbells because the gym my employment has for us is free and limited. Once I am able to get finances in check then I'll see about getting a membership at one of local gyms that have all the necessary equipment.Saturday - Deltoids, Biceps & Triceps (Carb Nite) (3x10 = 3 Sets of 10 Reps) Deltoids Shoulder Press 3 x 10 Lateral Raise 3 x 10 Rear Deltoid Raise 3 x 10Bicep Cross-Body Hammer Curls 3 x 10 One Arm Preacher Curls 3 x 10 Incline Biceps Bench Curl 3 x 10Tricep Triceps Kick Back 3 x 10 One Arm Triceps Extension 3 x 10 Lying Triceps Extension 3 x 10 Sunday - 30 min HIIT Monday - 30 min HIIT Tuesday - Chest, Back & Abs Chest Incline Bench Press 3 x 10 Flat Bench Press 3 x 10 Lying Fly 3 x 10Back Bent Over Row 3 x 10 Back Fly 3 x 10 DB Pullover 3 x 10Abs Weighted Crunch 3 x 10 Reverse Crunch 3 x 10 DB Wood Chop 3 x 10 Wednesday - Off Day Thursday - Legs DB Squat 3 x 10 Stationary Lunge 3 x 10 Toe Raise 3 x 10 Friday - Off Day
tbrenden is correct on both accounts:
- Any type of exercise - in enough quantity and intensity - can lead to glycogen depletion - traditional cardio, HIIT cardio, and resistance training
- The CBL protocol is designed to take advantage of both mechanisms - tGLUT receptor migration and glycogen depletion
so then would it hurt to start cbl now or am I better off with CNS until I drop some body fat?
You need to keep with CNS.You can add muscle and lose fat, particularly when you have more weight to work with when you are such a high BF level.Unless you are a powerlifter or elite athlete of some sort I really don't think you need to be doing CBL until you are under 20%
Saturday - Deltoids, Biceps & Triceps (Carb Nite) (3x10 = 3 Sets of 10 Reps) Deltoids Shoulder Press 3 x 10 Lateral Raise 3 x 10 Rear Deltoid Raise 3 x 10Bicep Cross-Body Hammer Curls 3 x 10 One Arm Preacher Curls 3 x 10 Incline Biceps Bench Curl 3 x 10Tricep Triceps Kick Back 3 x 10 One Arm Triceps Extension 3 x 10 Lying Triceps Extension 3 x 10 Sunday - 30 min HIIT Monday - 30 min HIIT Tuesday - Chest, Back & Abs Chest Incline Bench Press 3 x 10 Flat Bench Press 3 x 10 Lying Fly 3 x 10Back Bent Over Row 3 x 10 Back Fly 3 x 10 DB Pullover 3 x 10Abs Weighted Crunch 3 x 10 Reverse Crunch 3 x 10 DB Wood Chop 3 x 10 Wednesday - Off Day Thursday - Legs DB Squat 3 x 10 Stationary Lunge 3 x 10 Toe Raise 3 x 10 Friday - Off Day
So then by taking this workout template and replacing it with that Stronglift 5x5 dumbbell version would I do workout A on tuesday then workout B on thursday then workout A on saturday and just keep alternating them for the days I workout?
So then by taking this workout template and replacing it with that Stronglift 5x5 dumbbell version would I do workout A on tuesday then workout B on thursday then workout A on saturday and just keep alternating them for the days I workout?
Yes. Usually when a workout has an A and B component, you just continue alternating. So if you're on a 3 day split, the first week will be A B A and second week would be B A B.
Another quick question about this training. Should I up the weight of the dumbbell each workout or each week?
Rule of thumb: When you can complete the rep range that you are trying to accomplish (i.e. 10 reps), you want to go up in weight if you can complete 2 more reps at that weight for 2 consecutive weeks. This will show that you are able to complete the reps appropriately and that the overload (reps in this case) are sufficient enough for you to move up in weight. If you are working with 50 pound DBs then move to 55s. So on and so forth.
Don't mean to resurrect this old post but I had a question. Say my fiance is upset with how this diet works because of only eating food with low to no carbs and she feels like I don't enjoy myself even though it doesn't really bother me. (although I enjoy the heck out of my carb nite)Even though my bodyfat% is still pretty high, what would you say to switching to CBL to appease her and able to eat carbs at night more than I can with CNS and if I did do that would that 5x5 dumbbell lift routine be enough exercise for the effects of the tGLUT to do its thing and store the carbs in the muscles instead of fat?
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