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August 7, 2013 at 2:33 pm #9383
TCBParticipantJust did my first actual backload last night and was just looking for some quick feedback regarding food choice/timing etc.. Too early to notice anything good/bad really, just making sure I'm going down the right path.6'1" ~185# ~18% BF.Goal to lean out, but gain about 5lbs over 3+ months. Doing CBL-HD.3:45-5:00 Work out5:00- PWO w/ creatine, whey iso, leucine, dextrose6:30- Sticky rice with chicken breast and sweet and sour sauce, rice flour based gingersnap cookies, rice chex8:30- One serving of Ben&Jerrys w/ 2tbsp almond butter mixed in.Final macros for the whole day: 193Pro, 195Carb, 152Fat @ 2850 calories.
August 7, 2013 at 2:53 pm #194086
John LaPlaca JrMemberJust did my first actual backload last night and was just looking for some quick feedback regarding food choice/timing etc.. Too early to notice anything good/bad really, just making sure I'm going down the right path.6'1" ~185# ~18% BF.Goal to lean out, but gain about 5lbs over 3+ months. Doing CBL-HD.3:45-5:00 Work out5:00- PWO w/ creatine, whey iso, leucine, dextrose6:30- Sticky rice with chicken breast and sweet and sour sauce, rice flour based gingersnap cookies, rice chexDepending on fat content of the cookies I would save those toward the end of the night8:30- One serving of Ben&Jerrys w/ 2tbsp almond butter mixed in.I would consider having a second dinner here and a desert but that would depend on goals and carb requirements. I would have protein here though for sureFinal macros for the whole day: 193Pro, 195Carb, 152Fat @ 2850 calories.
August 7, 2013 at 3:04 pm #194087
apisula2000MemberJust did my first actual backload last night and was just looking for some quick feedback regarding food choice/timing etc.. Too early to notice anything good/bad really, just making sure I'm going down the right path.6'1" ~185# ~18% BF.Goal to lean out, but gain about 5lbs over 3+ months. Doing CBL-HD.3:45-5:00 Work out5:00- PWO w/ creatine, whey iso, leucine, dextrose6:30- Sticky rice with chicken breast and sweet and sour sauce, rice flour based gingersnap cookies, rice chex8:30- One serving of Ben&Jerrys w/ 2tbsp almond butter mixed in.Final macros for the whole day: 193Pro, 195Carb, 152Fat @ 2850 calories.
If your bedtime is 930 then its not to bad. You saved the fattier items towards the end. Depending on how trashy I am eating which I usually only have 1 trashy night per week, but this week it'll b two. Normally, keep it clean immediate post workout with whey and lean protein/sticky rice, then as the night goes on get trashier if u desire. Another great high glycemic and treat is rice chex, with maple syrup. It is awesome! This is a typical BL night for me:workout: 530-6 p.m.Post workout 7-730, whey isolate w/20g dextrose730-8, 8-10 oz lean protein w/1-2 cups sticky rice8-9, 2 cups rice chex w/maple syrup or white bread w/ nutella, may sub in B&J or cookies
August 7, 2013 at 3:17 pm #194088
John LaPlaca JrMemberI miss Ben and Jerry's lol. Last two times I had it I had an awful stomach ache and the very last time I didn't feel better until I threw up. I can tolerate gelato and grass fed milk otherwise I steer clear of milk these days.
August 7, 2013 at 3:22 pm #194089
Brandon D ChristParticipantJust did my first actual backload last night and was just looking for some quick feedback regarding food choice/timing etc.. Too early to notice anything good/bad really, just making sure I'm going down the right path.6'1" ~185# ~18% BF.Goal to lean out, but gain about 5lbs over 3+ months. Doing CBL-HD.3:45-5:00 Work out5:00- PWO w/ creatine, whey iso, leucine, dextrose6:30- Sticky rice with chicken breast and sweet and sour sauce, rice flour based gingersnap cookies, rice chex8:30- One serving of Ben&Jerrys w/ 2tbsp almond butter mixed in.Final macros for the whole day: 193Pro, 195Carb, 152Fat @ 2850 calories.
What are you doing for your training? The carbs are a bit on the low side. Other than that everything looks good.
August 7, 2013 at 3:32 pm #194090
TCBParticipantYeah, bedtime was about 9:15-9:30. I'm doing CBL-HD as a 4 day split instead of 5(moving core to back day). So I was figuring on 4 backloads per week @ ~ 200g carb each.
August 7, 2013 at 3:52 pm #194091
apisula2000MemberJust did my first actual backload last night and was just looking for some quick feedback regarding food choice/timing etc.. Too early to notice anything good/bad really, just making sure I'm going down the right path.6'1" ~185# ~18% BF.Goal to lean out, but gain about 5lbs over 3+ months. Doing CBL-HD.3:45-5:00 Work out5:00- PWO w/ creatine, whey iso, leucine, dextrose6:30- Sticky rice with chicken breast and sweet and sour sauce, rice flour based gingersnap cookies, rice chex8:30- One serving of Ben&Jerrys w/ 2tbsp almond butter mixed in.Final macros for the whole day: 193Pro, 195Carb, 152Fat @ 2850 calories.
What are you doing for your training? The carbs are a bit on the low side. Other than that everything looks good.
Yes, I was going to ask that next about training. My carbs broken down over a 3 day BL are about 280-300g/BL and I am SA. I have been finding that between 200-250 is sufficient though.
August 7, 2013 at 4:42 pm #194092
apisula2000MemberI miss Ben and Jerry's lol. Last two times I had it I had an awful stomach ache and the very last time I didn't feel better until I threw up. I can tolerate gelato and grass fed milk otherwise I steer clear of milk these days.
I really like the Peanut Butter Cup one! Freaking awesome! Thank god I am not lactose intolerant. 🙂
August 7, 2013 at 4:44 pm #194093
Brandon D ChristParticipantKeep in mind that recomping at a higher weight takes a long time unless you are previously untrained.
August 7, 2013 at 5:02 pm #194094
apisula2000MemberKeep in mind that recomping at a higher weight takes a long time unless you are previously untrained.
You lost me? No offense, but please explain. thanks.
August 7, 2013 at 5:07 pm #194095
Brandon D ChristParticipantKeep in mind that recomping at a higher weight takes a long time unless you are previously untrained.
You lost me? No offense, but please explain. thanks.
That was for the OP not you.
August 7, 2013 at 5:08 pm #194096
apisula2000MemberKeep in mind that recomping at a higher weight takes a long time unless you are previously untrained.
You lost me? No offense, but please explain. thanks.
That was for the OP not you.
Alright. Thx
August 7, 2013 at 6:26 pm #194097
Darryll.McLeodParticipantKeep in mind that recomping at a higher weight takes a long time unless you are previously untrained.
I'm interested in this too. I've heard it alluded to (and I know that, in general, CNS is designed to lose body fat where CBL is designed to add muscle) but never specifically heard how or why (outside of the obvious that it's generally harder to lose weight as you are putting on muscle).Can you point me in the direction of a good explanation?
August 7, 2013 at 6:36 pm #194098
Brandon D ChristParticipantKeep in mind that recomping at a higher weight takes a long time unless you are previously untrained.
I'm interested in this too. I've heard it alluded to (and I know that, in general, CNS is designed to lose body fat where CBL is designed to add muscle) but never specifically heard how or why (outside of the obvious that it's generally harder to lose weight as you are putting on muscle).Can you point me in the direction of a good explanation?
First of all, CBL is designed to lose fat and gain muscle at the same time. Though it can be modified for lean muscle gain, bulking, and mainly fat loss with a little bit of muscle gain.It is difficult to gain muscle on Carb Nite simply because there are no carbohydrates and there is next to no insulin. Insulin is the most anabolic hormone in the body and high insulin levels PWO will result in more muscle growth. Carbs also result in glycogen re synthesis which helps muscle growth and having glycogen allows one to train harder longer. Not to mention the best intensity range for building muscle (70-85%) and the rest period length (30 sec - 1 minute) are very glycolytic in nature. Not having carbs will not result in maximum performance using those training parameters.
August 7, 2013 at 11:02 pm #194099
TCBParticipantKeep in mind that recomping at a higher weight takes a long time unless you are previously untrained.
Indeed. I'm hoping to see some newbie gains, just because for the last 8 months (when I've been working out) I've pretty much only been squatting, snatching, and clean and jerking. And prior to that I was doing "strength biased crossfit." So I'm a bit "untrained" in the body part splits and isolation movements.That being said, I'm not hoping for anything drastic, mostly just some noticeable progress in my 3mo experiment using CBL-SA and SWHD.
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