Please Critique My Diet CBL SA

[mrsmith]

Hi Guys,I have read the book and been looking over the forum to get a better idea for my diet plan.However since there has been some different advice given since the release of the book I have a few questions.I Plan on doing CBL SAI will train on Mon/Wed/Fri(5/3/1 System) and will Carb Load on those nights, with the other days being ULC.My initial Carb intake will be 500gr on the training days and i will see how I handle it and tinker as needed.I have previously been following a Leangains apporach which i liked, so i am looking forward to seeing how i handle CBL.StatsHeight:    187cm(6.1FT)Weight:    86Kg (189pounds)BodyFat:  10-11% (Was 11% at last DEXA scan over 6 months ago, another Scan in a few days)Goals:      Looking to get down to about 8% and gain 1-2kg to maintain weight around 86-88KG, while increasing Strength/Explosiveness)Diet PlanCBL DAYS11AM          Coffee + 1tbs Coconut Oil2PM            3-4 Eggs + Cabbage Salad + Fatty Meat(either Beef/Chicken/Pork with a 1:1 ratio of Protein/Fat)5PM            Pre-Workout(Coffee/Caffeine + 10gr Whey ISO + 5GR Creatine + 1gr MCT Oil)6:30PM      PWO Shake(1/2Scoop Whey ISO + 1 Scoop Hydro Whey + 40GR Malto+5Gr Creatine)7PM            Some form of leaner meat with Potatoes or Rice with 1-2 Ripe Bananas & Pastries10PM          Ice-Cream & PopTarts + 1 scoop Whey ISO + Leucine. ULC Days11AM          Coffee + 1tbs Coconut Oil2PM            3-4 Eggs + Cabbage Salad + Fatty Meat(either Beef/Chicken/Pork with a 1:1 ratio of Protein/Fat)6PM            Fatty Meat(either Beef/Chicken/Pork with a 1:1 ratio of Protein/Fat)9PM            Salmon/Fish/Beef with Fibrous Vegetables.Each meal will be roughly about 60gr Fat &  60gr ProteinQuestions:1. On my ULC Days i plan to eat about 160Gr of Protein & Fat broken up between 3 meals, Does this seem about right or is it too low/high?2. Can Coconut Milk or Coconut Cream be substituted for the Coconut Oil?3. Should i add 10gr of Whey ISO to my 11AM Coffee + Oil? Or is this only for people on DB4. Do i need the Whey & Leucine before bed on workout days or is this overkill?5. Is there a certain amount of Protein i should be aiming for on my Training days? with my current plan i will be getting about 150-170(with 60-70gr being from powders)Any help or advice on the above would be greatly appreciated.Sorry for the long post, I wanted to be as detailed as i could.

[Craig jones]

1gr of mct is a miss print. 1 tbl spoon

[Richard Schmitt]

Hi Guys,I have read the book and been looking over the forum to get a better idea for my diet plan.However since there has been some different advice given since the release of the book I have a few questions.I Plan on doing CBL SAI will train on Mon/Wed/Fri(5/3/1 System) and will Carb Load on those nights, with the other days being ULC.My initial Carb intake will be 500gr on the training days and i will see how I handle it and tinker as needed.I have previously been following a Leangains apporach which i liked, so i am looking forward to seeing how i handle CBL.StatsHeight:    187cm(6.1FT)Weight:    86Kg (189pounds)BodyFat:  10-11% (Was 11% at last DEXA scan over 6 months ago, another Scan in a few days)Goals:      Looking to get down to about 8% and gain 1-2kg to maintain weight around 86-88KG, while increasing Strength/Explosiveness)Diet PlanCBL DAYS11AM          Coffee + 1tbs Coconut Oil2PM            3-4 Eggs + Cabbage Salad + Fatty Meat(either Beef/Chicken/Pork with a 1:1 ratio of Protein/Fat)5PM            Pre-Workout(Coffee/Caffeine + 10gr Whey ISO + 5GR Creatine + 1gr MCT Oil)6:30PM      PWO Shake(1/2Scoop Whey ISO + 1 Scoop Hydro Whey + 40GR Malto+5Gr Creatine)7PM            Some form of leaner meat with Potatoes or Rice with 1-2 Ripe Bananas & Pastries10PM          Ice-Cream & PopTarts + 1 scoop Whey ISO + Leucine. ULC Days11AM          Coffee + 1tbs Coconut Oil2PM            3-4 Eggs + Cabbage Salad + Fatty Meat(either Beef/Chicken/Pork with a 1:1 ratio of Protein/Fat)6PM            Fatty Meat(either Beef/Chicken/Pork with a 1:1 ratio of Protein/Fat)9PM            Salmon/Fish/Beef with Fibrous Vegetables.Each meal will be roughly about 60gr Fat &  60gr ProteinQuestions:1. On my ULC Days i plan to eat about 160Gr of Protein & Fat broken up between 3 meals, Does this seem about right or is it too low/high?Eat to .8-1.3g per body weight in protein and have fat match that. Also if you're hungry then eat more.2. Can Coconut Milk or Coconut Cream be substituted for the Coconut Oil?Full fat cream and milk yes but the carbs will add up. Not a good idea.3. Should i add 10gr of Whey ISO to my 11AM Coffee + Oil? Or is this only for people on DBNormally only for CBL DB. 4. Do i need the Whey & Leucine before bed on workout days or is this overkill?Nope not overkill unless you completely go over what your intake should be. It helps, could even add dextrose if needed.5. Is there a certain amount of Protein i should be aiming for on my Training days? with my current plan i will be getting about 150-170(with 60-70gr being from powders) About .8-1.3gAny help or advice on the above would be greatly appreciated.Sorry for the long post, I wanted to be as detailed as i could.

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[mrsmith]

@CraggyDon – Thanks, i wasn't sure if the 1gr was a typo for the Workout shake as well.@BigTex - Thanks alot, that has cleared things up nicely.Are these still the "current" recommendations for the PRE & PWO shake? Should i make any alterations?    Pre-Workout(Coffee/Caffeine + 10gr Whey ISO + 5GR Creatine + 1TBSP MCT Oil)    PWO Shake(1/2Scoop Whey ISO + 1 Scoop Hydro Whey + 40GR Malto+5Gr Creatine)

[Richard Schmitt]

Normally for CBL SA you don't need the pre-workout shake, unless you absolutely need a pick me up then just have coffee, basically train somewhat fasted. The PWO is good.

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