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I've just started the prep phase. In the book, Kiefer says you can shorten it if you are already training hard. I currently train using the Westside Barbell method for powerlifting. It's a four day split for maximal strength, power, and muscle mass. On my off days, I do GPP (general physical preparedness) which consists of heavy sled work, power snatches, and kettle bell swings. Would I be safe if I did the prep phase in 8 days?
The extra couple of days are a good way to be fully adjusted to how you should be feeling throughout most days before you CBL. The early part of the day should be basically an extension of the prep phase.Shortening the period is ok but not recommended, it is best just to do the whole prep phase.
Maybe. It depends on more than just your training though. Other people on this forum, who are also training hard, have had to do longer prep phases than the recommended one. Have you done any ULC diets before? If your body is used to shifting fuel sources you can probably shorten the prep phase without any trouble.
I have not done any sort of low carb plan before. So it's best I just stick to the ten days?
“heavy sled work, power snatches, and kettle bell swings”That's your "off day"? Jebus. That might be more than my toughest workout day.
Just a follow up, a direct quote from the CBL book said that regular resistance training could eliminate the first stage of the prep phase all together, shortening the time by one to two days. So….thoughts?
Haha. Ok. It's tough. I'm used to cramming the carbs, so I've been going through withdrawl 🙂
Haha. Ok. It's tough. I'm used to cramming the carbs, so I've been going through withdrawl 🙂
It gets easier - just hang in there! 😉
Just a follow up, a direct quote from the CBL book said that regular resistance training could eliminate the first stage of the prep phase all together, shortening the time by one to two days. So....thoughts?
Only if you're at a low level of body fat (10% or lower) AND you've been in ketogenesis before. The former often implies the latter, but doesn't guarantee it. Doing HIIT sessions at the beginning of the prep phase CAN shorten the time it takes to get into ketogenesis, but if you have a resistant metabolism and don't switch to ketogenesis easily (some of our forum members can definitely educate you on that one from personal experience), you might not be ready for a back-load as quickly as you want to be.Basically, unless you work with us directly, checking in every single day, the best way to guarantee you're doing this right is to just man up and do the whole prep phase! 🙂
It took me a LONG time to get my body to efficiently switch to ketones and do it effectively. I did the prep phase upwards of 8 times in the last 10 months. I was making the switch, but I always felt like crap and had no energy at all to lift… and worst of all, 2 bursts of intervals(HIIT) would leave me lying on the floor gasping for breath and wondering if I was going to die for the next 30 minutes.I thought that Ultra Low Carb(ULC) was just that crappy. About 2 months ago I ended up doing another 10 days and I pushed myself hard to lift and do intervals and one day it just snapped. I suddenly felt great lifting and doing HIIT. I felt so great, I was upstairs going through all my food trying to figure out where I had accidentally gotten carbs from. It wasn't carbs though... my extremely resistant body finally decided to cooperate and start using ketones efficiently. I was always getting results before, but training suffered. Now my training feels better than ever and I am seeing my best results!TLDR: prep phase is important. For me, the prep phase has become the most valuable part of the protocol.
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