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I have been using CBL and I am trying to gain mass. I also recently switched from 6:00am training fasted training time to a 4:00pm training time for HITT and heavy resistance training. I also use a split training method. I train heavy resistance upper body and abs on one day then lower body heavy resistance on the next day. I alternate between the upper body workout and abs workout and lower body workout and I rarely take a day off. I have made some strength and size gains. Kiefer wrote “The soreness occurs 24 to 48 hours post-training and is not related to lactic acid buildup, but stems from muscle fiber damage. DOMS should not limit or affect training—although one’s pain threshold will dictate training intensity while experiencing the DOMS.”I also do HITT before my heavy resistance training to engage your fast 2A fibers and promote HGH and testosterone to help gain more muscle.I ordered an ithlete ECG Receiver to help determine if I am overtraining but I will no receive it until at least next week or the following week.Am I overtraining? Any advice would be greatly appreciated?
How do you feel? Making gains and feeling good? You are not overtraining."Overtraining" is often just a term for bad programming (failing to find what works for you or grinding too much) or lack of proper recovery. Having carbs often definitely helps, too.Some people are Wolverine, some people are Humpty-Dumpty. You don't sound like the latter, so I wouldn't worry too much. If you start stalling or even if you can guess you are going to stall (which is better) on progression, scale it back a bit, switch things up, sleep more, etc. What kinds of poundages are you moving for lower body and what do your workouts look like? I am asking specifically about lower body because that's where most of us fry our recovery sometimes. Upper body muscles, especially back, can take a shit ton of abuse.
IMO you are overtraining when A. After finishing a workout you dread the next workout. B. Waking up day of said workout you feel like shit and just dont feel like training. C. Lifts start going signifcantly backwards . Im not talking just a bad day but strings of bad days. You can train though these kinds of overtraining scenarios but you would be best served to reduce volume and intensity for a week or so.
Some people are Wolverine, some people are Humpty-Dumpty. You don't sound like the latter, so I wouldn't worry too much. If you start stalling or even if you can guess you are going to stall (which is better) on progression, scale it back a bit, switch things up, sleep more, etc.
Your responses are always the shit and make me laugh. Fucking wolverine! Haha. Good stuff. And yeah, you're probably not overtraining. If you think you are, eat some more. If you still have the string of bad days that Gl;itch.e mentioned, then take a few days off and see how you feel from there.
I have mad ADD as well my friend, and you would be better served just reducing the intensity a bit, or experimenting with lower reps. What about just banging a lot of low-rep complex movements explosively, never going to failure? That kind of training is more fun anyways, and you can get a lot more work in if you don't grind yourself into the shitter.Do fun shit, don't go to failure, MOVE. Don't reduce the number of times you workout, just do a bit less taxing stuff and focus on always feeling strong. Take it from a guy who can barely sleep if he doesn't train, not going to the gym will make you ten times worse than just scaling back things a bit.
I am forty-two years old, 5’9”, body fat possibly 5 to 8%, and I weigh 127 pounds. Since I have ADD, I get up at 5:30am and I do not sit down again, except for quick meals, until 8:30pm to watch TV with my kids. I bought the ebook of CBL to gain muscle and started the program at the end of November. My daytime energy decreased but once I backload every night I am full of energy. From my previous posts, I am following other member’s advice and increased my daytime fats from beef, bacon, butter, coconut oil, and eggs. I have also increased the carbs in my daily backload. I am getting more energy but need to eat more to keep up with my need for activity from ADD.I am sleeping approximately three hours less than my normal. I have gained some strength and muscle size but not too much. My legs almost always feel sore. I lift enough weight during my upper and lower body workouts so I can barely complete 7 to 10 reps per set. Now, I have to push myself to start a workout but once I start I push myself to the max. After reading the above posts, it sounds like I need a break. It is just hard to stop working out because with ADD I rarely sit still and after working out I slow down and I able to sit still.Thanks for your time and be reply with any further advice!
thestiffmeister or anyone else, if I use your recommendations of “reducing the intensity a bit, or experimenting with lower reps.” or “low-rep complex movements explosively, never going to failure”, would the above training methods trigger tGlut? From the CBL ebook, "resistance training triggers two more desirable changes. Resistance training not only causes tGLUT to move around without insulin, but also increase the amount and, therefore, concentration of tGLUT in muscle cells4. So not only do tGLUT activate with training, there’s more of them to active. Resistance training equips muscle cells to absorb sugar at a faster rate, either for storage or energy production."
Since I weigh 127 pounds, these are my approx. macros: 250g Protein from Bison Beef , Eggs, Bacon, Sardines, and PWO shakes containing Whey Protein, Casein, Hydrolyzed Protein, 100g Fats from Bison Beef , Eggs, Bacon, Sardines, Coconut Oil, MCT Oil, Pork Rinds, and a few Almonds for taste, and 150g Carbs from Dextrose, Maltdextrin, Jasmine Rice, White Potatoes, Rice Cakes, Rice Krispies, and sometimes Fruity Pebbles. For carbs, I have had pizza and hamburger buns with a cheese burger but I stopped eating those because of the fats with carbs. I thought that it would be to stay away from fats during carb backloading so my body could absorb the carbs faster and get a higher spike. Plus, I was told that I only have one to two hours after training to refill muscle glycogen then after one to two hours the carbs refill the liver glycogen. Am I wrong?I was going to buy some D-Ribose to add to my PWO shake. Has anyone tried it and liked the benefits? Thanks for your help!
Since I weigh 127 pounds, these are my approx. macros: 250g Protein from Bison Beef , Eggs, Bacon, Sardines, and PWO shakes containing Whey Protein, Casein, Hydrolyzed Protein, 100g Fats from Bison Beef , Eggs, Bacon, Sardines, Coconut Oil, MCT Oil, Pork Rinds, and a few Almonds for taste, and 150g Carbs from Dextrose, Maltdextrin, Jasmine Rice, White Potatoes, Rice Cakes, Rice Krispies, and sometimes Fruity Pebbles. For carbs, I have had pizza and hamburger buns with a cheese burger but I stopped eating those because of the fats with carbs. I thought that it would be to stay away from fats during carb backloading so my body could absorb the carbs faster and get a higher spike. Plus, I was told that I only have one to two hours after training to refill muscle glycogen then after one to two hours the carbs refill the liver glycogen. Am I wrong?I was going to buy some D-Ribose to add to my PWO shake. Has anyone tried it and liked the benefits? Thanks for your help!
I felt like putting a huge big slash through this whole post until I released Id destroy my screen doing so! Your Macros are way off buddy. Less protein, more fat, more carbs please. Something more like 150-180g protein, 150-180g fat, 250-300g + carbs.
Gl;itch.e, Thanks for the correct macros!Would you or anyone else still recommend that I continue to carb backload every day?
Gl;itch.e, Thanks for the correct macros!Would you or anyone else still recommend that I continue to carb backload every day?
I dont know how tall you are but I would backload most days if you are trying to gain maximum muscle mass. Maybe 1 or 2 Ultra low carb days a week if you want to control fat gain a little bit as well. What sort of body weight goal do you have in mind?
Gl;itch.e,I am 5’9”, body fat possibly 5 to 8%, and I weigh 127 pounds. I want to gain as much muscle as possible. I do not mind adding some body fat to my body but I do not want to gain a lot of body fat. I was told that I only have one to two hours after training to refill muscle glycogen then after one to two hours the carbs refill the liver glycogen. Am I wrong?Thanks again for your advice!
Gl;itch.e,I am 5’9”, body fat possibly 5 to 8%, and I weigh 127 pounds. I want to gain as much muscle as possible. I do not mind adding some body fat to my body but I do not want to gain a lot of body fat. I was told that I only have one to two hours after training to refill muscle glycogen then after one to two hours the carbs refill the liver glycogen. Am I wrong?Thanks again for your advice!
Not exactly. After exercise your muscles will probably be given priority but your liver will undoubtably suck up some as well. Theres no "switch" between these two really just varying degrees of depletion and repletion. The hour or two thing is more about the translocation of the TGlut on the surface of muscle cells. If you are training in the evening (after 5) and eating all the way up to bed I wouldnt worry about any of these things that much.
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