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I apologize in advance if this question has been asked 100 times, I am new to CBL and I am trying to get it right.I am 5'9 and about 145lbs trying to go for 155+. I train using the 5X5 Ice cream protocol, Thursdays, Saturdays and Mondays. I backload on training days and I rarely do some night carbs on Fridays and Sundays.From what I have been reading in previous posts I think I was overeating during my ULC portion of the day. This is what it looked like:Upon waking 8.30am: 2 cups of coffee with 1 tbsp of coconut oil and 15g of whey.11am: 3 Cups hearts of romaine lettuce, 4oz chicken, 1tbsp mustard.1.30pm: 10oz contra fillet (steak), grilled veggies with olive oil, green salad no dressing.4pm: Pre workout - 1 tbsp of coconut Oil, 30g of Whey protein.That gives me a pre Carb meal macro of 916 CALS, 102g of protein, 48g of fat and 24g of carbs.The table for 155 gives me a only 630 Cals for low-carb calories so I am guessing I am more or less going over by 300. I know Keifer always says it depends... but based on your experiences what would you recommend?Thanks a lot!
Well is this set up working for you at all? Or are you not seeing progress? It doesn't look bad but personally if you're trying to get to 155 pounds, then eating a bit more will help. As long as you watch the scale and mirror to not gain fat.
Well I have been backloading for about 3 or 3.5 months, but started doing the 5X5 3 day split about a month ago. Before I was just doing a crappy 6 day split.As far as results, my weight stays the same.. If anything the days after back loading it will go up by 1lb, the scale will increase my BF by 1% and then it will come back down next morning. It is a little more pronounced if I drink as well. For my second part of the day yesterday I had, CARB SHOCK with 15g of protein 1hr after my workout. A shake with 40g of carbs (dextrose), 500mg glutamine, 700mg L-Arginine and 500mg Creatine, 30 minutes after. 1 Small dominos pizza with no sauce and provolone cheese instead of regular cheese. 1/2 cup of haagen dazs mango sorbet, 2 low fat Giant chocolate fudge ice cream cones, 1 low fat chocolate fudge bar, 1 costco rice roller. That is a total of about 276g of carbs. Even then, I was at 144lbs this morning. The only positive I am seeing is that I can eat all that food and still look the same hah, but I am neither looking more "shredded" nor "bigger". My legs are starting to show a little definition due to the workout though.If I go by the meal samples Kiefer used in the book, for an average 160-175lbs person training at 4pm, he is having 66g fat, 62g protein and 8g carbs for the ULC part of the day, that is why I assumed I was overeating.Thanks
Ok so it was a CBL yesterday so I decided to up my carb intake and test how it went.For my fatty meal during the day I went to Five Guys and had a double cheeseburger with bacon, no bread. Overall I had about 1,270 calories during the ULC part, including the Five Guys which had 660 delicious calories.For the backloading I baked my own pizza using pillsbury gluten free rice flour, classico pizza sauce, maple syrup, and a mixture between reduce fat cheese and fat free cheese from kraft. I had some sorbet for dessert. I did about 375g of carbs in that meal (I normally do 250). I also had a few drinks after dinner (tequila and some diet coke).Long story short, I woke up at 143lbs haha. Maybe Tex is right and I am not eating enough cals... or maybe this is just the weight my body likes to keep. I am going to try to keep adding carbs for the backload part and see how it plays out.
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