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Two very quick queries Im hoping someone can help me with. Im trying to calculate the ratios required on the pre carb calculator. EG: say my target weight was 191, So i must consume between 81-146g of protein, 35g fat within a 770 calorie window that is spread throughout the pre training period...Correct?Then, Including the protein deficit, I must take off the grams of protein from the Post workout shake and consume the rest throughout the backload phase, lets say I took low value (52g), I would practically consume all the protein in the shake? there would not be enough g left for half a chicken breast. Bearing in mind i will be training around 1, that seems like an awful long time to not consume protein? am I reading it wrong?Help appreciated
I don't have the charts in front of me, but they can be confusing until you get it.What I'd do.. if your target is 191, I'd set protein at ~190g, backload carbs at ~250-300, and rest of your calories from fat. As you go, tweak the carbs/fat as you get daily feedback.
Two very quick queries Im hoping someone can help me with. Im trying to calculate the ratios required on the pre carb calculator. EG: say my target weight was 191, So i must consume between 81-146g of protein, 35g fat within a 770 calorie window that is spread throughout the pre training period...Correct?Then, Including the protein deficit, I must take off the grams of protein from the Post workout shake and consume the rest throughout the backload phase, lets say I took low value (52g), I would practically consume all the protein in the shake? there would not be enough g left for half a chicken breast. Bearing in mind i will be training around 1, that seems like an awful long time to not consume protein? am I reading it wrong?Help appreciated
Here's what I do I have had incredible success:In your hypothetical goal weight of 191:- In the ULC portion of the day, have 85 g of protein and whatever amount of fat is needed to keep you from being hungry. Although, if you are trying to lose weight, you should be a bit hungry in the morning.- Your PWO shake and backload protein should make up the rest of your protein goals, which should be about 191 g, maybe a little over 200 g if you are trying to lose weight.- Fat in the backload shouldn't really matter. Don't make it a point to consume any, but don't avoid it either. If that makes sense.- Carbs in the backload are the wild card. This will take a few weeks to master. It will depend on your training volume, carb tolerance, lifestyle, and the rest of your diet. My recommendation is to stick to whole foods for 75% of your carbs and you should autoregulate.- Somewhat related to carbs, but I would recommend a 3-4 days per week training program. People that do the 5-6 day a week bodypart splits tend not to do well with CBL.
Two very quick queries Im hoping someone can help me with. Im trying to calculate the ratios required on the pre carb calculator. EG: say my target weight was 191, So i must consume between 81-146g of protein, 35g fat within a 770 calorie window that is spread throughout the pre training period...Correct?Then, Including the protein deficit, I must take off the grams of protein from the Post workout shake and consume the rest throughout the backload phase, lets say I took low value (52g), I would practically consume all the protein in the shake? there would not be enough g left for half a chicken breast. Bearing in mind i will be training around 1, that seems like an awful long time to not consume protein? am I reading it wrong?Help appreciated
- Somewhat related to carbs, but I would recommend a 3-4 days per week training program. People that do the 5-6 day a week bodypart splits tend not to do well with CBL.
Why would people do less well on CBL with 5-6 day splits? And what should one do instead?
Two very quick queries Im hoping someone can help me with. Im trying to calculate the ratios required on the pre carb calculator. EG: say my target weight was 191, So i must consume between 81-146g of protein, 35g fat within a 770 calorie window that is spread throughout the pre training period...Correct?Then, Including the protein deficit, I must take off the grams of protein from the Post workout shake and consume the rest throughout the backload phase, lets say I took low value (52g), I would practically consume all the protein in the shake? there would not be enough g left for half a chicken breast. Bearing in mind i will be training around 1, that seems like an awful long time to not consume protein? am I reading it wrong?Help appreciated
- Somewhat related to carbs, but I would recommend a 3-4 days per week training program. People that do the 5-6 day a week bodypart splits tend not to do well with CBL.
Why would people do less well on CBL with 5-6 day splits? And what should one do instead?
Generally CBL works best with workouts that are high volume and high intensity, something that can't be done with 5-6 workouts a week. You just won't be able to train as hard. You may think you can, but you can't. The split I would recommend is an upper/lower split (2 upper body days and two lower body days) or the classic squat/bench/deadlift/overhead press strength oriented split. Both of these splits will allow you to train a large amount of muscle mass and it will allow enough recovery time for CNS recovery, which is needed to train at the intensities that maximize the tGLUT translocation Kiefer talks about. The result is you are able to partition the carbs much better than if you did chest/biceps workouts and shoulders/tricep workouts.You can do the bodybuilding style splits if you want, but you will have to watch your carbs more. Also, I would recommend an upper/lower split from a muscle growth perspective too. Unless you are a competitive bodybuilding, you really don't need a shoulder day.
Two very quick queries Im hoping someone can help me with. Im trying to calculate the ratios required on the pre carb calculator. EG: say my target weight was 191, So i must consume between 81-146g of protein, 35g fat within a 770 calorie window that is spread throughout the pre training period...Correct?Then, Including the protein deficit, I must take off the grams of protein from the Post workout shake and consume the rest throughout the backload phase, lets say I took low value (52g), I would practically consume all the protein in the shake? there would not be enough g left for half a chicken breast. Bearing in mind i will be training around 1, that seems like an awful long time to not consume protein? am I reading it wrong?Help appreciated
- Somewhat related to carbs, but I would recommend a 3-4 days per week training program. People that do the 5-6 day a week bodypart splits tend not to do well with CBL.
Why would people do less well on CBL with 5-6 day splits? And what should one do instead?
Generally CBL works best with workouts that are high volume and high intensity, something that can't be done with 5-6 workouts a week. You just won't be able to train as hard. You may think you can, but you can't. The split I would recommend is an upper/lower split (2 upper body days and two lower body days) or the classic squat/bench/deadlift/overhead press strength oriented split. Both of these splits will allow you to train a large amount of muscle mass and it will allow enough recovery time for CNS recovery, which is needed to train at the intensities that maximize the tGLUT translocation Kiefer talks about. The result is you are able to partition the carbs much better than if you did chest/biceps workouts and shoulders/tricep workouts.You can do the bodybuilding style splits if you want, but you will have to watch your carbs more. Also, I would recommend an upper/lower split from a muscle growth perspective too. Unless you are a competitive bodybuilding, you really don't need a shoulder day.
Thanks, makes perfect sense. I do Layne Nortons PHAT, which I think works very well with CBL. It's a five days a week program.1. Upper body for strength 2. Lower body for strength 3. Chest and arms for hyp. 4. Lower body for hyp. 5. Back and shoulders for hyp.
Many thanks but it still isn't clicking..I don't understand the relationship between the values it states and the values you have given. I'm sure once explained it will click but not quite understanding the calculations For 191 as the hypothetical : you state 85g protein (obv the middle value of the hi-low ulc portion-I get that bit)But you're saying 200g, obviously assuming that's including the 85g, still leaving 115g for PW and evening.. That's the bit I'm not getting. And also how did you calculate carb values..,surely this is relevant to the two week prep phase weight loss correct?Sorry if I'm being stupid, I like to understand what I'm doing rather than just go off provided figures
Many thanks but it still isn't clicking..I don't understand the relationship between the values it states and the values you have given. I'm sure once explained it will click but not quite understanding the calculations For 191 as the hypothetical : you state 85g protein (obv the middle value of the hi-low ulc portion-I get that bit)But you're saying 200g, obviously assuming that's including the 85g, still leaving 115g for PW and evening.. That's the bit I'm not getting. And also how did you calculate carb values..,surely this is relevant to the two week prep phase weight loss correct?Sorry if I'm being stupid, I like to understand what I'm doing rather than just go off provided figures
You are confused because there are several different ways to do it. There is no exact way to follow CBL.I personally believe the protein consumption in the ULC part of the day should be kept somewhat low to help with insulin control, so I chose a number near the "Prot Lo" column. The fat column is the minimum amount of fat you should consume.The 200 g of protein came from the fact that protein is great for hunger control and can help with fat loss. Also if you are overweight, it's likely you can't handle carbs well. It doesn't come from the chart, it's just advice I'm giving you. The chart is just a guideline.
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