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Howdy everyone, long time lurker but just registered recently. 🙂I'm 44, 6' 4", 230lbs and weightlifting is not unfamiliar to me. Been on CNS with my girlfriend for a bit but am looking to move to CBL next Monday morning. I'm an early morning Monday through Friday lifting type, getting up at 0400 and moving heavy bits around by 0500 for 45 minutes minimum and about an hour max depending on how the workout is going. Goals are strength, some size wouldn't upset me but don't want to get much bigger, and leaning out.Not sure it matters but workouts look like this:Monday: Chest/Shoulders/HIITTuesday: Back/Arms/HIITWednesday: LegsThursday: Chest/Shoulders/HIITFriday: Back/Arms/HIITNow, this whole nutrition thing has taken some time to research and every time I think I'm good, I'll read something else in one of these posts that messes it up. The book notwithstanding, it's taken a lot of reading, re-reading and re-re-reading to try to piece everything together. I thought it'd be easier than this but I'm probably just slower than your average bear. lolBecause I'll not be lifting Saturday and Sunday, I'll be back-loading Sunday night (for Monday morning's workout) but not Friday night - Saturday and Sunday will be ULC. So this is what my nutrition/timing plan is looking like and I'd like some feedback: (had to make it a picture with reminders and notes, got to keep things simple)
I appreciate the look-see and advice!SteveLol. You used Visio, that's awesome.Looks like a straightforward plan. SA seems like the correct way to go. You may want to play around with the use of whole food instead of shakes, but there's really no reason why either shouldn't work.It's been a while since I read about morning nutrition following weight training, but I'm thinking a 20-30g protein shake was recommended? May switch some of you shake-age to this time period instead of the first meal in your evening feeding. Just my $0.02.
https://one.body.io/forums/topic/inchxinch-b2b-log-were-in-hell-gentlemen/
Test it out with the moning PWO shake. I found no difference as long as I also consumed a whole food meal like eggs and cottage cheese after AM training. It could be something to do with my age though (still a teenager).
Lol. You used Visio, that's awesome.
lol - yes, yes I did! ;D
Looks like a straightforward plan. SA seems like the correct way to go. You may want to play around with the use of whole food instead of shakes, but there's really no reason why either shouldn't work.It's been a while since I read about morning nutrition following weight training, but I'm thinking a 20-30g protein shake was recommended? May switch some of you shake-age to this time period instead of the first meal in your evening feeding. Just my $0.02.
I'll be bringing whole foods for during the day, the ULC stuff but may supplanted with a shake. For the first of my meals I thought I'd take the shake recommended for a no-joke-evening-workout PWO with the high glycemic dextrin/malto mix and the lower GI, longer lasting carb types to kick things off. After letting that do its thing for an hour, I'd then whammy my belly with a good high carb "clean" meal.The morning shake was recommended if you're looking to gain bulk, but when going for strength/looking to lean out it was recommended to drop it.Thanks for the help!
Test it out with the moning PWO shake. I found no difference as long as I also consumed a whole food meal like eggs and cottage cheese after AM training. It could be something to do with my age though (still a teenager).
Yeah, I think I'll see how it goes workout-wise and how my body feels. Play it by ear, as it were. Thank ya and enjoy that teenage body stuff - it goes away all too damn soon! lol
Yeah honestly I wouldnt worry about the PM shakes with a morning training setup like that. Personally I think youd be better off with whole foods. Also that seems like quite a lot of Caffeine you've got scheduled. I would rather have some coffee's in their place. ULC the idea is to have less than 20-30g carb total, not per meal, per meal youd want to try and cap at 10g of incidental carbs. Less the best. Omega 3s. I would drop these entirely but Im not in the majority on this one! (; If you must take them pre-workout is certainly not the best place. Chromium is pretty dubious in importance but given most peoples reason's for taking it, it would make more sense to have this with carbs. First carb meal perhaps.
I can understand the need for clarification, tweaking and then apply personal preference. I remember reading CBL at least three times to grasp the core concepts and break through my preconceived notions of what a health diet was. I stay very strict in the morning and afternoon and understand it's the evening when I'm allowed to err on the side of personal preference. I was 13% BF at age 42 (best shape of my life) and have been doing CBL for a about 5 months or so. I still consider myself a newbie though. Good luck and have fun eating and working out on CBL.
Yeah honestly I wouldnt worry about the PM shakes with a morning training setup like that. Personally I think youd be better off with whole foods. Also that seems like quite a lot of Caffeine you've got scheduled. I would rather have some coffee's in their place.
Check. I should have put in there "optional" as I don't intend to take that much every single time, just depending on what I've taken before and how I'm feeling. Not a coffee drinker at all, can't stand the stuff, though I DO love the smell. 😮
ULC the idea is to have less than 20-30g carb total, not per meal, per meal youd want to try and cap at 10g of incidental carbs. Less the best.
Yep, that isn't correct as worded, I'll make that more clear.
Omega 3s. I would drop these entirely but Im not in the majority on this one! (; If you must take them pre-workout is certainly not the best place. Chromium is pretty dubious in importance but given most peoples reason's for taking it, it would make more sense to have this with carbs. First carb meal perhaps.
Yeah, I can't quite figure out the consensus on Omega3's. It seems to be about 50/50 for/against - but I figured since I already have them sitting in my cabinet, I might as well finish them off while looking for greater clarification. The same with Chromium; some swear by it, some say it does nothing. You know the deal, ask ten different experts something and you're very likely to come away with a minimum of five different answers. Either way I'll start taking them with my first meal.I appreciate your advice! Now I need to figure out some starting macro levels...
I can understand the need for clarification, tweaking and then apply personal preference. I remember reading CBL at least three times to grasp the core concepts and break through my preconceived notions of what a health diet was. I stay very strict in the morning and afternoon and understand it's the evening when I'm allowed to err on the side of personal preference. I was 13% BF at age 42 (best shape of my life) and have been doing CBL for a about 5 months or so. I still consider myself a newbie though. Good luck and have fun eating and working out on CBL.
Yes it's been quite a mmmm... "chore" is too harsh of a word, but man, there's been some serious reading, note taking, verification and reverification goin' on! lol It'd be one thing if the book were the definitive end-all-be-all but then you come on to the forums... and all bets are off. lol I think I read a post the other day from... ehhh... ibobland08? IIRC... Who said more paleo nutrition "stuff" is creeping into the forums which makes it harder to find the distinction between performance and paleo health stuff and maybe that's what's messing with me. The other thing being the good folks here are a lot more familiar with everything and use shorthand/acronyms/made up words (lol) for stuff which throws me off until I figure out what they're talking about. It's been fun reading and digging and whatnot and I'm looking forward to buttfloss season this year. 😀 lmaoThanks for the help!
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