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Hello good people of DH.com// I reduced the "wall of text"-factor a bit and added some changes in green...I've been doing CBL for 2.5 weeks now and of course I'm still in the phase of learning and adjusting. I did the prep phase before these 2.5 weeks (I actually did it 1.5 times, as I just wanted to try 2 LC days to see how it feels like and what you can eat, and because I liked it so much, I stuck with it for a week, had a 500g carbs back load and then did the full 10 days [lost 7 to 8 lbs] and have since been back loading on training days and gone LC on off-days (commonly known as Strength Accumulation). My strength has since gone up and my weight seems to have a very slight downward inclination.I'm male, between 6'0 and 6'1 and my current weight is 187 lbs (in the evening at the gym). According to the 3-site method, my body fat is somewhere around 6%, although I don't believe in this number at all. I would guess it really is something like 10% (I might attach a pic later, can't figure it out at the moment). My goal is to lean down (especially to get a better definition of my abs/lower belly) and to get stronger while doing so. Once I'm satisfied with the definition, I will most likely change to DB.I have been working out for about 4 years (with some mistakes and setbacks) and I'm currently training on a 3-way push/pull/legs plan on 3 out of 5 days with a push-off-pull-legs-off pattern. The rep-range is between 5x6 and 3x12 reps, depending on the exercise. Training hours are between 4:30 to 6:00pm and 6:30 to 8:00pm. On off days, I like to do some additional activities that can vary from hill sprints to CrossFit workouts to slow and steady runs. But I'll come to that later.As I'm fairly new to CBL or any version of low-carb nutrition, I would appreciate if you could check my drafts for traing and off days for any blatant flaws or just give me some hints on where to improve.OK, here we go:Off-daysLet's say the prior backload lasted until 11 PM:
- During the week I get up around 8 AM, on the weekand around 9 to 10 AM.
- 11:00 AM (12 hours fasting): coffee with 10g of fat from coconut (either 10g coconut oil, 13g of creamed coconut or 50g of coconut milk). I just recently kicked the 10g of whey out after reading it on here.
- 1:00 to 2:00 PM: Bigger fat/protein meal
- 4:00 PM: Coffee / coconut fat
- 6:00 to 7:00 PM: Fat/protein snack
- If I do any off-day sports during the week, it will be after the snack (on the weekend I do it fasted, in the morning).
- 10:00 to 11:00 PM: Biggest meal.
- I'm aiming for a total of 185g of fat and protein
* and all the meals will have some vegetables in it. (<10g of carbs per meal and <30g of carbs over the whole day)
- The lunch meal will from now on be dairy free, the evening meal can however contain 100g of cheese.
- Fat/protein usually comes from ground beef or bacon or fatty steaks, you name it. Basically just fatty meats. Oh, and some eggs, too. Also smoked salmon from time to time. Of course also butter, lard and coconut oil for fat.
*Here I just went with the recommendation to get 1g of protein per lbs of bodyweight. I find it, however, pretty hard to find recommendations on food intake on off days...As I wrote above, I also like to be active on off-days, which can result in slow and steady runs, CrossFit workouts or HIIT. I'm aware of Kiefer's aversion for SS cardio and CF, yet I like to perform both of them, not for training purposes, but as a personal challenges. Therefore I will stick to it. My question is, however, if you would suggest any supplementation for these two activities (I guess not for the running, but what about CF?). For HIIT, I would, after reading it on here, go for a bit of whey (not much, just 10g or so) after the workout, for anti-catabolic purposes, but I would blunt the insulin spike with 10g of coconut fat/oil. Is that OK?Training daysLet's say the last meal was at 11 PM
- 11:00 AM (12 hours fasting): Coffee and coconut fat
- 1:00 to 2:00 PM: Lunch, Fat:protein 1:1, <10g of carbs.
Here I'm still unsure about the size of that meal. Lately it has been around 40g fat and protein, though that seemed a bit too little after an off-day and left me a bit sluggish. Do you have any recommendations? I will from now on aim at 80-90g of fat/protein, as I read on here to aim for about half my body weight and adjust from there
- (4:00 PM: Coffee / coconut fat) Or just straight coffee. Maybe depending on my lunch...
- 6:00 PM: Coffee / coconut fat. Question: As the whey was removed from the A.M. shake for SA, would you still take it with the pre-WO coffee? The book clearly advises the pre-WO whey for SA, but the fine tuning seems to be changing quite a bit, and because of some answers I read on here, I'm in a little bit of doubt.
- 6:30 PM: Resistance training
- 8:00 PM: PWO shake (40g whey, 40g maltodextrin, 5g creatine)
- My back load usually consisted of the following:
- 9:00 PM: Clean whole meal with 40g of lean animal protein (200g of turkey or lean beef, for example), a bit of vegetables (not too much, for example a fresh bell pepper added to a tomato sauce or whatever) and white rice/potatoes/any high-GI side dish.
- 10:00 PM: a "clean" dessert, like sweet (chocolate) polenta with raisins/berries/banana or milk rice with cinnamon. Little fat (may contain milk) and freshly prepared.
Question: Does it really matter if you have 2 or 3 meals, if it's the same amount of carbs and the ingestion time is about the same, the difference being 1 longer break compared to 2 shorter breaks? Or rephrased: Should I cut meal #2 and distribute it evenly to #1 and #3?
- 11:00 PM: Ice cream. (for the taste and the fat)
- Depending on my protein intake over the day, the 2nd and 3rd meal of the day might have a complementary whey shake (15g).
- The whole day usually totals at 450g of carbs, 200g of protein and around 130g of fat.
Supplements:
- At the moment I'm not yet supplementing with leucin, but I plan on doing so either with pure leucin (if I can find it) or just with bcaas.
- Also, I plan on getting some fish oil, which I'm not yet using, either.
- My whey is a mix of 65% concentrate and 35% isolate, not optimal, but sufficient for my purposes, I think.
- I don't plan on getting hydrolysates, as they are fairly expensive around here (Germany).
- As I wrote, I'm supplementing with creatine, yet only the "standard" 5g/day.
- I might get caffeine pills for PWO.
So yeah, that's pretty much what I plan on doing in the future and I would really appreciate any help or corrections from you. I know it's quite a wall of text and I'm very sorry for that. 😉 If failed to provide any crucial information, it's just because I tend to be a bit scatterbrained. Feel free to ask for any info you might need.Thanks a lot in advance. 🙂
As I could not attract any critics, yet, to comment on my little plan here, I made some modifications to the original posting to (hopefully) make it a little bit easier on the eyes. It's still quite lengthy, yet I wanted to have everything as clear and complete as possible. I hope you don't mind as much and will support me on my little quest. Each and every comment will be greatly appreciated. 🙂
Oh well, as noone wants to comment, I guess I created the perfect CBL plan. Go me!!!111oneoneeleven
Sorry Helvete. That still is a pretty long post. Do you think you'd be able to summarize your average day in 100-200 words and replace it for us?
Man, that is a lot to read. LOL. 😀Could be why no one has replied, yet. I only just saw this, though.Looks pretty good, I'd say run it and see how it goes. GET THE LEUCINE!A lot of coffee in there. I really only use coffee in the morning and pre-workout.At a glance, my only critique is the polenta. Cut the raisins and berries... fructose content is a no-no.Cory
Yeah really log post…I mean we are all up to help but when it's like that, kinda gets the no comment phase. With a really long post like that, doesn't seem like you have read or own the book?
Yeah really log post...I mean we are all up to help but when it's like that, kinda gets the no comment phase. With a really long post like that, doesn't seem like you have read or own the book?
I have read the book, I have read the Sean Hyson articles, as many of Kiefer's articles from within the last year as I could find, a thorough German CBL guide, several 100-page threads on a German forum and I'm halfway through the threads on this forum (on page 16 right now). I think I have a rough estimate of what CBL is about. 🙂 (This might now sound a bit pissed of or something, and I'm sorry for that. However, it is defenately not my intention. 🙂 As I said, I just wanted to give a full set of information.@Fairy: The "Off-Day" and "Training Day" part should do the trick, I think (the bullet-points). I thinned that out to make it more skip-readable.Summary of non-nutrition: I'm 6'0 to 6'1, 187 lbs, 27 years, bodyfat around 10% (caliper says 5 - 7%), have been working out for 4 years, did full prep-phase, have been backloading 3 weeks, aim is to recomp, so backloads on training days, ULC on off-days.I work out 3 out of 5 days (on-off-on-on-off) with push/pull/legs split, rep range from 5x6 to 3x12, training only in the late afternoon/evening.
A few simple questions would have been easier. Im starting to think we should be getting paid for all these “Diet Reviews” that are popping up here. Really most of the answers to these questions being asked can be found by searching and reading responses to other similar threads.
A few simple questions would have been easier. Im starting to think we should be getting paid for all these "Diet Reviews" that are popping up here. Really most of the answers to these questions being asked can be found by searching and reading responses to other similar threads.
No fucking shit...
For HIIT, I would, after reading it on here, go for a bit of whey (not much, just 10g or so) after the workout, for anti-catabolic purposes, but I would blunt the insulin spike with 10g of coconut fat/oil. Is that OK?
For HIIT you could also add 3-5g of leucine. If you are doing this later in the day you could also just have one of your meals after it. No worries about catabolism and some potential anabolic effects too.
6:00 PM: Coffee / coconut fat. Question: As the whey was removed from the A.M. shake for SA, would you still take it with the pre-WO coffee? The book clearly advises the pre-WO whey for SA, but the fine tuning seems to be changing quite a bit, and because of some answers I read on here, I'm in a little bit of doubt.
Add it in since quite a bit of time has lapsed since your last meal and the start of training. This can be removed later if you need/want to (i.e. you notice a slowing fatloss)
Question: Does it really matter if you have 2 or 3 meals, if it's the same amount of carbs and the ingestion time is about the same, the difference being 1 longer break compared to 2 shorter breaks? Or rephrased: Should I cut meal #2 and distribute it evenly to #1 and #3?
With such a short amount of time between them I dont think its going to matter too much. you probably would be better having the dessert before the meals with solid food though. Id probably do the PWO shake with the sugary dessert, then have the rice/meat meal and the ice cream with or after that. 2 Meals should be fine and gives a bit more time for insulin to start to come down allowing for a more dramatic 2nd spike pre bed.
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