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Stats: 42 yo, 6 ft, 178lbs, ~12% BFStarted CBL on Sunday. I'm using the "Density Bulking" objective and decided to skip the prep phase. Training on Mon, Tues, Wed, Thr, Sat.My menus for training and non-training days are attached.So far I've gained 3lbs. No morning bloat, but maybe some fat accumulation. I plan on keeping everything the same until at least Monday before making changes.Any suggestions are welcome.
I am on my phone and couldn't see the menus but I will suggest that you do the prep phase. It makes everything work better.
Well I already started and Kiefer states in the book that it is ok to skip if you're under 15% and doing density bulking. I'm sure you're right in that it would still be better to do the prep phase, but I think I'll finish out the first week before making any changes.I'm mostly confused if my low-carb part of the day is correct -- too many calories? fat to protein ratio?
Ok so the charts in the back of the book is great guideline and baseline for the max amount of carbs for someone to take in. Since you're doing DB (Density Bulking, and thank you for reading the book!) the days you train and backload after I would try to get the max amount for the body weight to carbs. Or the weight you want to be at to carbs. Start there and dial it back or add to it. The days you do not train, it's not about how much not to eat but how much you actually need and feel you need. Also adapt a good training program to fit those needs as well. Because if you do not have a program to deplete those glycogen stores you can bet that any excess carbs will get stored as fat. Also do not get freaked out when you start to gain a bit of body fat. Your strength will increase and so will size.
Stats: 42 yo, 6 ft, 178lbs, ~12% BFStarted CBL on Sunday. I'm using the "Density Bulking" objective and decided to skip the prep phase. Training on Mon, Tues, Wed, Thr, Sat.My menus for training and non-training days are attached.So far I've gained 3lbs. No morning bloat, but maybe some fat accumulation. I plan on keeping everything the same until at least Monday before making changes.Any suggestions are welcome.
Hey man,Welcome to the forum!So your backload looks fine but your ULC times are a bit of a mess,You need to be basically1:1 protein to fat in grams at any ULC meal this is especially important for strength on DB, things like olive oil and other plant fats aren't reccomended with CBL, dont have any shakes during ULC times as they spike insulin. Hope that helps!
Thanks BigTex. I'm definitely under the max carbs. The book is calling for 630gm max. I'm at 440gm. My training is a slightly modified 5/3/1. 5 days per week (added a direct back day using weighted pull-up with the 5/3/1 parameters). I do about 20 work sets each training session.Mikehr, thanks for the clarifications. I'm still a little confused. I just reviewed the chart in the back of the book. Page 233 states that for a goal weight of 190lbs my low-carb protein should be between 80-105gm, fat=35gm, and total low-carb calories of 770kcal.My current plan has 121gm of protein, 44gm fat, 937 kcal in the low-carb part. So protein, fat, and calories are slightly over. I can scale these back slightly to be in range.Is the 1:1 pro/fat gms just for non-training days? If so, no problem. I will re-formulate those menus. Luckily I won't need them until Friday. Thanks again guys!
Thanks BigTex. I'm definitely under the max carbs. The book is calling for 630gm max. I'm at 440gm. My training is a slightly modified 5/3/1. 5 days per week (added a direct back day using weighted pull-up with the 5/3/1 parameters). I do about 20 work sets each training session.Mikehr, thanks for the clarifications. I'm still a little confused. I just reviewed the chart in the back of the book. Page 233 states that for a goal weight of 190lbs my low-carb protein should be between 80-105gm, fat=35gm, and total low-carb calories of 770kcal.My current plan has 121gm of protein, 44gm fat, 937 kcal in the low-carb part. So protein, fat, and calories are slightly over. I can scale these back slightly to be in range.Is the 1:1 pro/fat gms just for non-training days? If so, no problem. I will re-formulate those menus. Luckily I won't need them until Friday. Thanks again guys!
Those charts confuse a lot of people and I'm sure tex will chime in and clarify as well but go with what i said above every ULC meal should be 1:1 fat to protein so before you train you should start with having about 85 fat and equal or a tad more protein if you wish-Mike HR
Thanks BigTex. I'm definitely under the max carbs. The book is calling for 630gm max. I'm at 440gm. My training is a slightly modified 5/3/1. 5 days per week (added a direct back day using weighted pull-up with the 5/3/1 parameters). I do about 20 work sets each training session.Mikehr, thanks for the clarifications. I'm still a little confused. I just reviewed the chart in the back of the book. Page 233 states that for a goal weight of 190lbs my low-carb protein should be between 80-105gm, fat=35gm, and total low-carb calories of 770kcal.My current plan has 121gm of protein, 44gm fat, 937 kcal in the low-carb part. So protein, fat, and calories are slightly over. I can scale these back slightly to be in range.Is the 1:1 pro/fat gms just for non-training days? If so, no problem. I will re-formulate those menus. Luckily I won't need them until Friday. Thanks again guys!
Oh yeah 1:1 for grams in proteins and fats for the non-training ULC days. The charts is a great guideline but can be a bit confusing. If you're into CBL SA for pure fat loss then go with .5:1 in fats to proteins. Half the target BW in fats and proteins. The carbs can start to be 1g per BW and adjusted for your personal use. If you're into recomping then 1:1 in fats to proteins for the target weight as well. These are for Backloading training days.
Ok guys, here's the updates based on your suggestions. Hopefully I go it right this time.Training days: 1:1 gram pro/fat for each low-carb meal. 1:1 calories pro/fat for the daily total. Carbs are at 2.4x target body weight.Non-training: 1:1 gram pro/fat for each low-carb meal.Again, I'm doing BD option.
Yeah that looks good,you dont have to be meticulous with the numbers as long as they are pretty damn close youll be good!
Thanks Mikehr. I started the modified menus today.Overall, I feel good. Plenty of energy and surprisingly not hungry during the low-carb part of the day. Still mentally adjusting to diet. I'm used to very high protein with low to moderate carbs and fat. Eating several teaspoons of coconut oil per day (12 tsp today) seems very strange. Of course pounding tons of high glycemic carbs at night also seems strange.
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