Q's from a n00b from Denmark – Europe

[Lasse Therp Pedersen]

So – Hi guys and girls. I want to try CBL. Im sitting with the book and trying to add things up, but it’s not going that good for me! So I have quite a bit of questions as I don’t think it’s clear in the book. Hope to get some good input from you guys..

Below is my day plan posted (its a training day with a training day the day after.) and below that my Q’s.

6am: Coffe with whipped cream and 10g protein
11am: Low carb
15: Pre WO snack
6pm: Post shake with carbs
7pm: 1st carb up meal
9pm: 2nd carb up meal
10pm: Sleep

Prep-phase:
1: Well.. How many fats (g) and protein (g) in total in that day? I can only see that the carbs i specified in the book. (Max. 30g).

Low carb meals: (6am – 11am – 15pm “meals” above)
2: My bw is 195 – target is 187lbs. So on page 233 in the table it says 80-140g protein and only app. 35g of fat. 35g fat i not much and many plans I see on the web is 3 times the amount of that.. What is you oppion on this?

Carb loading: (6pm – 7pm – 9pm “meals” above)
3: I look at page 228 – the carb calculator and being a dude that weighs about 200lbs, Kiefer recommends about 700g of carbs! I think that is crazy.. I want to lean down so I can deduct a little, but I would still think over 400g is a BIG AMOUNT of carbs. What do you guys do?

Any questions, please don’t hesitate. And sorry for misspelling and such – Im from Denmark, Europe. 🙂

[Makoto Tomizawa]

1. Eat enough to be able to keep up with training. Amount is different for everyone. Just make sure you get enough (at least 1 gram of protein per pound of body weight, and .5~1 gram of fat for every protein).
2. Easiest thing to do is determine your macros for the day, and get half of your protein before training (assuming you’re training later in the afternoon), and enough fats with that (which depends on the individual).
3. I would get rid of the carbs from your PWO shake and move it to your backloads. Amount is dependent on your level of activity, training, and how much lean body mass you have. If you know your body fat percentage, figure out your lean body mass and start with 1~2 grams of carbs per pound of LMB. You can then adjust from there. The carb amount in the back of the book is the baseline, which if I’m not mistaken is the maximum amount of carbs your muscle glycogen stores can hold. You’re obviously not going to be FULLY depleting your glycogen everyday. It might be a good number to shoot for for the weekly total.

Training Log: https://docs.google.com/spreadsheets/d/1vuwHRdBaPVILxxLhXly_N1Ys66Hcwk4j-bM7nvKSLrI/edit?usp=sharing

[Lasse Therp Pedersen]

Great! Thx for your reply – helped me a lot!
Why get rid of the carbs in PWO?

Im aiming for 250-260 carbs in total and evaluating from that point on..

[Makoto Tomizawa]

For one thing, a lot of studies have shown that there’s no added benefit from adding in extra carbs to PWO shake. I’m not saying you can’t have it though. But – my second point – since you’re going to be eating carbs relatively soon after you lift, I would just eat the same amount of carbs in form of real food. Just my $0.02

Training Log: https://docs.google.com/spreadsheets/d/1vuwHRdBaPVILxxLhXly_N1Ys66Hcwk4j-bM7nvKSLrI/edit?usp=sharing

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