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Hi Everyone New to the forum, got the book the other day and have started ploughing through. Havent quite got all the details worked out but as a goal I'll using the strength accumulation to lean down / recomp to 79-80kg (from 83kg) for a comp. Im not under 10% BFJust a quick one about the prep phase:Im used to low carb, i've been sub 50g (and for the last week sub 30-40g) pre workout and usually no more than a large sweet potato or a banana post workout (and thats not every session) for quite a number of months. I have regularly fasted for 24 hours or more once a week with no ill effect and have dabbled in the leans gains style 16/8 protocol sans excessive carbs. I lift heavy 4-5 times a week and condition 1-2 times.I've gone true prep phase low carb for the last three days with only a coffee with 1tbls butter and 1 tbls coconut oil for breakfast and I havent really noticed any change in mood or energy.Im quite prepared to run this the full 10 days if necessary but with the absence of any "low carb flu" am I likely to notice any changes? Or is it likely im already pretty well fat adapted? Any thoughts appreciatedDan
Hi Everyone New to the forum, got the book the other day and have started ploughing through. Havent quite got all the details worked out but as a goal I'll using the strength accumulation to lean down / recomp to 79-80kg (from 83kg) for a comp. Im not under 10% BFJust a quick one about the prep phase:Im used to low carb, i've been sub 50g (and for the last week sub 30-40g) pre workout and usually no more than a large sweet potato or a banana post workout (and thats not every session) for quite a number of months. I have regularly fasted for 24 hours or more once a week with no ill effect and have dabbled in the leans gains style 16/8 protocol sans excessive carbs. I lift heavy 4-5 times a week and condition 1-2 times.I've gone true prep phase low carb for the last three days with only a coffee with 1tbls butter and 1 tbls coconut oil for breakfast and I havent really noticed any change in mood or energy.Im quite prepared to run this the full 10 days if necessary but with the absence of any "low carb flu" am I likely to notice any changes? Or is it likely im already pretty well fat adapted? Any thoughts appreciatedDan
Welcome! Doing this through tapatalk so not sure whether you have signed up for CBL membership to get to the official Q&A CBL page. That would be step 1 as there are lots more info in there. Sent from my iPad using Tapatalk HD
Unfortunately not, couldnt afford the book on my own so split the cost with a friend of mine, he bought it through his email so he got the official access.
you're probably well adapted. Since you're not under 10% bf, is this a powerlifting comp you're preparing for?
you're probably well adapted. Since you're not under 10% bf, is this a powerlifting comp you're preparing for?
Its a light weight strongman, strength and power thing. Did it last year when it was an under 75kg weight limit and went from 87kg to 72.5kg on the finals day. Did with stupidty and sheer will rather than a solid nutrition plan and burnt myself out......still won though 🙂 I just want to lean down a bit more effectively this time thats all.Im going to run the prep phase this till at least wednesday just to be sure but im feeling fine as it is.Given that I probably wont lose much weight over this week, I guess the Delta-weight chart wont actually be that useful for me? Should I just go by the body weight table for the carbs?
you're probably well adapted. Since you're not under 10% bf, is this a powerlifting comp you're preparing for?
Its a light weight strongman, strength and power thing. Did it last year when it was an under 75kg weight limit and went from 87kg to 72.5kg on the finals day. Did with stupidty and sheer will rather than a solid nutrition plan and burnt myself out......still won though 🙂 I just want to lean down a bit more effectively this time thats all.Im going to run the prep phase this till at least wednesday just to be sure but im feeling fine as it is.Given that I probably wont lose much weight over this week, I guess the Delta-weight chart wont actually be that useful for me? Should I just go by the body weight table for the carbs?
I recommend that everyone does the prep phase. If for anything, to retrain the body to use fats for fuel and leave lean muscle alone. It gives you tons of info on how your body works and makes you more in tune with it.
I recommend that everyone does the prep phase. If for anything, to retrain the body to use fats for fuel and leave lean muscle alone. It gives you tons of info on how your body works and makes you more in tune with it.
Thats the thing, fats have been mine primary energy macronutrient for months. I feel no different now than I did 6 days ago when I started the prep phase, despite the fact I've done three 2 hour lifting sessions, 3 hours of hiking and 6-7 hours of dancing. Sure, if Id have gone through some glucose withdrawal or low carb flu Id be certain of a metabolic shift but there was no indication of that at all. The only thing I've really learnt is butter and coconut oil can replace eggs for breakfast and I feel okay with that.Im lifting today and tomorrow and might start backloading tomorrow after that session which will be 7 days of prep phase. I would extend it to Friday but Im out Ice skating a couple of hours after lifting so Id rather not try to stuff the first full backload into a 1 hour window.
I would think your body should already be very efficient at using ketones for energy, and as such, I would be surprised if you noticed any change at all. With your activity level, you should have already had the flu symptoms if you were ever going to have them imo.
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