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Hey guys and galzI am a NPC National Level Figure Competitor and I am looking to use CBL to gain mass to compete in Physique while getting lean. I am 5'10 with a previous stage weight of 140 taken in my profile Pic here---->https://www.facebook.com/TrueIronAmazonI'd like to get to a stage weight of 145-148 and be leaner than the above pic.After notoriously reading the CBL Book and all his articles, I would love if you all could take a look. For those veterans of CBL, how does this look?I started Sunday but didn't want to get too far in without making it just right. I have a weird schedule and I dont always workout at 7am or 4 pmSunday I train Upper Body at 4pm I follow the 4pm Workout Day Example MealsMonday (Legs) I train at 7:30am I follow the 6am Workout Day Example MealsTuesday (Back and Chest) I train at 7:30am Do I follow the 6am Workout Day or the Non-Workout Day Example Meals because I dont Lift Wednesday...?Wednesdays I do abs and HIIT at 9am Do I follow the Workout Day outline because I Lift tomorrow...? or the Non-Workout Day Example Meals Thursdays (Legs) I train at 7:30am I follow the 6am Workout Day Example MealsFriday I do HIIT at 7am and (Shoulders and Arms) at 6pmSaturday is a Rest Day Do I follow the Non-Workout Day Example Outline or A workout Outline because I DO Lift on Sunday...?I have the macros figured out and feel confident. I used to do everything the way he stated in the CBL Books. Crashing after breakfast....etc etcMy other question, is on the days that I Workout BUT DONT workout the next day, my last meal can I have a salad or is fiber a no-go? Will I ever be able to eat quinoa and oats again??!!? ::)
Welcome! I'm 5'11 so I'm very interested to follow. (At work, I'll look closer at the post in a bit 🙂 )
Can you type up the meal plans as you're having them…the book is outdated and I don't remember what the original plan is and don't have access to it at the moment.I would highly recommend reading through the logs of a few women in both the CNS and CBL section. Several are now doing CBL but aren't switching their logs back and forth. Sveta is currently working with Julia and it wouldn't hurt at all to check out some of the guy's logs. They are EXTREMELY helpful. I'll post up this link in my log and I'm sure some will come here and have more advice. But for me, I'd have to see exactly what you're eating and when before I could really answer much.Some also find the notes on the first page of my log to be helpful...stuff I've collected over the last year from podcasts/articles/posts/book.
You can have quinoa and oats whenever you want, they just aren't that great nor as effective as other things.You can do instant oats, the sugary kind, and it is a perfect backloading food.Quinoa will never be as tasty as jasmine rice so I couldn't imagine eating it again.
Welcome. I agree with what they both listed, 1 well need little more info,to really dial in specific advice to specific meals and 2 jasmine rice trumps quinoa 😉 I love oats but haven't had them at all since I started the protocols because I'm addicted to sushi and doughnuts
training log
https://docs.google.com/spreadsheets/d/1yQ7u-n9iU7R910fUgcAEo5NJoUZzT3w1zLC5qYyaGZE/edit#gid=1795865688You can have quinoa and oats whenever you want, they just aren't that great nor as effective as other things.You can do instant oats, the sugary kind, and it is a perfect backloading food.Quinoa will never be as tasty as jasmine rice so I couldn't imagine eating it again.
INSTANT oats, are killlllaaaaaa, not only do they fill you up, but they are very damn good with some dextrose/sweetner and protein powder, delishhh my staple desert after rice
I'm also loving instant oats… fuckin' delicious stuff! But they're not that filling as I hoped they would be 🙁 I think I'll try adding some casein next time.
I'm also loving instant oats... fuckin' delicious stuff! But they're not that filling as I hoped they would be 🙁 I think I'll try adding some casein next time.
use milk too
Can you type up the meal plans as you're having them...the book is outdated and I don't remember what the original plan is and don't have access to it at the moment.I would highly recommend reading through the logs of a few women in both the CNS and CBL section. Several are now doing CBL but aren't switching their logs back and forth. Sveta is currently working with Julia and it wouldn't hurt at all to check out some of the guy's logs. They are EXTREMELY helpful. I'll post up this link in my log and I'm sure some will come here and have more advice. But for me, I'd have to see exactly what you're eating and when before I could really answer much.Some also find the notes on the first page of my log to be helpful...stuff I've collected over the last year from podcasts/articles/posts/book.
THanks everyone! My main question isnt about if I can have quinoa again!...LOL.... I can get over that!My main confusion is over since I train a mixed morning/evening schedule. For example I do not lift today, But I do tomorrow morning. When he states in his book about 'off days' when you train in the morning are no longer 'off days' I will just eat protein and Fat up until 6pm tonight and eat two carb meals tonight because I will need the carbs for tomorrows workout?I lifted yesterday, and had one small carb meal at 6pm but didnt have any carbs in last meal because I am not lifting today... Is that right?Just to the basic of it --- If I lift the next day I keep two carb meals at night to prep for the next day (even if I didnt lift that day). If I dont lift the next day, I only have a small carb meal at night (even if I lifted that day regardless it was 9 am or 4pm?).Thanks everyone!
When training fasted in the morning, you're exactly right that you need to backload the night before. However if you haven't trained that day, then you probably want to keep the backload cleaner. As for after the morning training, and not training the next day, as per the CBL book you can either have no carbs (what I personally do) in the evening meal or go “light” (which probably means one carb meal).
Hello and welcome to the group.. Reading through your posts now.. Will be nice to watch your process…
Welcome 😀 I am also tall 5'11" Good luck with your goals!
Thank you!Here is what I have done the last two days:WednesdayHIIT and abswake 530a: coffee and 1T MCT oil9:30a Ignition shake (10g whey + creatine and coffee)11am: Post HIIT: 3 Egg whites and 1 egg, Coconut butter +5g whey and 2g creatine3pm: 3.5oz cooked chicken plus large salad and 1T. EVOO + 5g whey and 2g creatine6pm: CBL Meal (because I will lift fasted tomorrow) 3.5 oz cooked chicken+ 8 Fat free Fig newtons - thats 88g carbs (less than 1g Fiber per serve)9pm: 20g Whey + 2g creatine +2 SO delicious Coconut Ice cream bar (25g Carbs, 1g Fat, 1g Fiber each)Thursdaywake 530a: coffee and 1T MCT oilTrained Legs at 8am9:30a Postworkout shake (30g whey/casein mix + Leucine + creatine and coffee) and one half of a super ripe banana11am: Ignition shake (10g whey + creatine and coffee)3pm: 3.5oz cooked chicken plus large salad and 1T. EVOO + 5g whey and 2g creatine6pm: CBL Meal (because I will lift fasted tomorrow) 3.5 oz cooked chicken+ 2 serves golden grahams - thats 44g carbs (less than 1g Fiber per serve)9pm: 20g Whey + 2g creatine +2 SO delicious Coconut Ice cream bar (25g Carbs, 1g Fat, 1g Fiber each)How does that look?I feel those carbs would be best utilized by the two meal immediately post workout and then back to zero carbs. Thoughts?
If you're lifting in the morning you should save the MCT oil for your PWO shake unless you add carbs in that shake.Not sure if you should leave it of for HIIT, seems like you should.I don't do CBL but I think the carbs seem a little low, body can probably help more with that and as for the type of carbs I don't know how much they will spike your insulin...again hopefully someone else can clarify.
You can have quinoa and oats whenever you want, they just aren't that great nor as effective as other things.You can do instant oats, the sugary kind, and it is a perfect backloading food.Quinoa will never be as tasty as jasmine rice so I couldn't imagine eating it again.
INSTANT oats, are killlllaaaaaa, not only do they fill you up, but they are very damn good with some dextrose/sweetner and protein powder, delishhh my staple desert after rice
I've been on this a week now and my weight has stayed about 154.8. I also have not been having good B.M.'s either.Here is Fridaywake 530a: coffee and 1T MCT oilTrained Shoulders and arms at 8am Fasted9:30a Postworkout shake (30g whey/casein mix + Leucine + creatine and coffee) and 30g Dextrose11am: Ignition shake (10g whey + creatine and coffee)3pm: 3oz cooked chicken plus 2 cups raw broccoli and 1T Hummus and 1tsp MCT Oil + 5g whey and 2g creatine6pm: 3 oz cooked chicken+ salad and 1T Olive Oil9pm: 20g Whey + 2g creatine (No carbs at night because I will not be training on Saturday)Saturdaywake 530a: coffee and 1T MCT oilNo workout11am: 20g whey + creatine and coffee 1T MCT oil3pm: 3oz cooked chicken plus 2 cups raw broccoli and 1T Hummus and 1tsp MCT Oil + 5g whey and 2g creatine6pm: 3 oz cooked chicken+ salad and 1T Olive Oil9pm: (CBL Meal b/c I will be lifting fasted Sunday Morning) 20g Whey + 2g creatine +40g Carbs from homemade pasta + sauce and 1 cup of B&J FroYo Half Baked (3g Fat, 29gC and 9g Protein per 1/2c serve).Can anyone shed any light? Much appreciated!
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