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I started the ULC prep phase today.Stats:34y/o male5'9"191 lbs (looking to get to a lean 180, initially, then switch to CBL DB)I'm after mostly body fat reduction at the moment, so I intend to go through the 10 days of the prep phase while lifting Monday, Tuesday, Thursday and Saturday mornings. During the week, I lift at 5:30am. I have read the book (several times), but am still not 100% sure on fasted AM training during the prep phase.I just want to make sure I'm not missing anything here, so here's how day 1 is going/is planned. Any suggestions/tips would be greatly appreciated. 5am - wake and drink black coffee5:30-6:30am workout: - warm up 4x5 @ <80%1RM squat - 4 x 3 @ 315# - on the minute for 14 minutes, alternating between 8 Thrusters (95#) and 8 pull-ups7am - post workout - coffee and 20g ON Gold Standard 100% Whey (this is where I'm mostly confused as to what the PWO shake should be during this phase)1pm - lunch - 2 bratwursts (2/3lb), 1 cup broccoli with 2T grass-fed butter4pm - snack - 20g ON Gold Standard 100% Whey6pm - dinner - slow cooked shredded pork shoulder (8oz) & asparagus(8-9pm) pre-bed time snack - fat-free greek yogurt w/almond butter (just almonds and sea salt)
Hit the PWO for 80gSent from my POS BlackBerry via Tapatalk
The way I understand the desired post AM PWO is:50+ g of Whey ISO - I would recommend a ISO-100. The # of protein will shift after the prep phase based on the tables in the back based off the amount of weight you drop.5g Creatine3g leucineUnsure on the fat free greek yogurt but if the nutrition macro is right, go for it.Maybe add in more coffee - def. helped during the dog days (3/4) during prep.
Cool, this morning went as follows:5am wake up, coffee + coffee5:30-6:30 workoutSplit Jerk working up to 225#then4 rounds of 400m run + 8 deadlifts @ 275# + 30 double unders (16:17)I think that metcon depleted all my remaining glycogen7am - 48g whey iso + 5g BCAA (using these up before adding in leucine) + coffee. Tasted like hot chocolate ;Dplanning on eating my first ULC meal about 11am (brats and broccoli)I really appreciate all the help. CBL is a ton of info that flies in the face of most of what I have "learned" from the interwebz, so it's an interesting transition in mindset. I felt good at the gym this morning, so we'll see how things are going on Thursday morning. Hopefully the ULC "bonk" isn't too terrible.
Mine was brutal, just grind through and it'll be all worth it.
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