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Hi,I'm in the final days of preparation for CBL. I start next week. I'm struggling with the fact that I need to consume so much protein before heading to the gym. I'm going to start off by aiming for the recommended 171g. That's a lot of protein. I've lost a lot of weight this passed year, and in that time have gotten used to eating a meal and a snack during the day, before I workout. Sticking to this eating plan and aiming for 171g is impossible, so I'm seriously considering adding a whey protein isolate shake in the morning to help. Can you think of any reason why I shouldn't do this? Thanks.
6'3, 220. About 15% body fat, I struggle to get a consistent reading…. I'd like to end up at about 225, with 8-10% body fat. I've lost a lot of weight, so still got some of the extra flab hanging around.
Whey would spike insulin in excess of 10g. I would say that the pre/post macros dont have to be exact, as long as you meet your needd by the end of the day. Maybe try increasing the amount of protein in your post workout shake, and add more fats earlier in the day?
My personal opinion:Shoot for about 200-220g of protein, spaced throughout the whole day.Get most of your fat during the day before you workoutGet all your carbs at night after you workout.This is provided evening training, obviously.
What kind of food are you eating when you're ULC? If you are eating mainly meats I don't see how you couldn't meet your protein requirements.Also just so you know, it's going to take a long time to weigh 5 lbs more at a body fat percentage that is 5% lower then what you are currently. You will need to gain 12 lbs of muscle to do that. If you are a new to training you might be able to accomplish that in a year, but if you've been lifting for a while, it's going to take around 2 years to achieve that goal.
Thanks for your ideas. I'm one of those guys who tends to try and follow things by the book. So following Kiefer's Pre Carb Mealtimes Macros Calculator (Apendix D), I just assume because my goal weight is 225 that I should aim for pre-carb loading macros of 171.6g of protein, high end because I'm following the Strength Accumulation plan to lean down. On the Carb Nite Solution I've consumed about 180-200g of protein a day. About 60g coming from whey protein isolate. I got used to eating only a meal and a snack during the day, before I workout. To consume 171.6g of protein, or to even get close, I think I have no choice but to start eating more again, 2 full meals (and maybe a snack too) during the day before my workouts, then load up on carbs after my workout. I'm sure I can do this, but still have this fat boy mentality somewhat. It took me a while to get used to eating less throughout the day, and feel satisfied. I struggle some with the idea of having to eat more again. I've been lifting weights for about a year now. I've second guessed myself some, rethinking the idea of focusing on strength accumulation first. Now I even wonder if it makes sense to consume macros with a goal weight that's more than what I weigh now, and if it's even ok to do that while focusing on Strength Accumulation. I gotta think about this a lot more. I'd appreciate any ideas you have. I figure worse that can happen here is it take longer for me to reach my goals. Bl;ah1!!!
Excuse the late night rant. i thought about it a lot more last night, and this morning too, and came up with a plan. rather than do Strength Accumulation to lean down, I'm gonna do it to change my body composition. I'm not trying to lose any more weight, just fat. Later I will to focus on some muscle gain (don't know how much yet, all this is unchartered territory). So now i can focus on the mid range of pre-carb protein intake. Also, I was so focused on watching my fat intake doing CNS I ate a lot of chicken breast and shyed away from ground beef/turkey, it's less filling and has more fat. I'm gonna start eating more ground beef and turkey. This is looking much more manageable now. I found a youtube video of Kiefer's where he says to try and get your protein from food pre-workout/carb loading as much as possible. Consuming shakes to get your protein will mess with your progress.I got this! I think. 😉 Worst case scenario it takes me longer to achieve my long term goals. I'm really happy to have made it this far. And more than anything I just want to get rid of the last of the fat hanging around my mid section. Thanks.
If it were me, I'd try to get in around 100 g of protein in pre-workout. Take a PWO shake with 40 g of protein and get another 60-80 g in the backload from whole food. I think this will be much more manageable than what you are doing now.
If it were me, I'd try to get in around 100 g of protein in pre-workout. Take a PWO shake with 40 g of protein and get another 60-80 g in the backload from whole food. I think this will be much more manageable than what you are doing now.
+1
100g, that sounds very doable. Two meals, or a bigger meal and snack. Thanks. Subtract the protein from the pre-workout shake, and it's even easier to achieve. Question about PWO shake. Do you know the macros for Creatine? I don't know where to find a good source of info. I haven't been including them in my numbers, for pre and post workout shakes. Thanks. I'm looking forward to this. Tomorrow is the big day.
Right on. Thanks. I'm on day 4 (3 of these days I went to the gym) and doing well. My body is not so used to caffeine though, and was up all night Tuesday (the first night) till about 4am. I thought starting to take in more caffeine a few weeks ago would help, but didn't help too much. I cut the caffeine intake in half, and am feeling better so far. I'll probably try to add more gradually over time.I've been hitting about 110-120g protein pre workout with two meals (w/40g fat), and about 60-80g protein post workout. Also about 450g carbs post workout. By habit I'm eating less fat post workout, but more than I did on my Carb Nites. Feeling real good about how I started CBL, feels like my body is adjusting to the changes. Thanks again for your input.
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