Sample diet plan

[Punjabi_virus]

Hello fellow carbloaders  🙂  my progress has come to a halt so i would like to share my diet plan and training regimen so all you guys can advice me. I did IF last year n dropped my bodyfat from 18% to 10% n started CBL in November and doing density bulking but since then i have noticed neither im growing nor getting fat. i train 6 days a week atm(sunday off). Daily macros- Pro-300gm, carbs-350, fat-100-150. due to my work i go to sleep arnd 12AM adn wake up 3.30 AM n have AM accelerator shake so get only 3 hours sleep then  come home arnd 7AM and have my breakfast  then go to sleep again and wake up at 11AM and have another meal. i workout aroud 2.30pm-4.30 pm. Sorry i forgot to add that i get enough sleep to recover but not the continuous sleep .meal plan3.30am- accelerator shake7:00am-bacon(200gm)11am- beef stir fry2:30pm workout4:40pm- Hypertrophic poteniator  shake6:30PM - 500GM potato wedges or cereal with 1/2Hypertrophic poteniator  shakebefore bed- PIzza or icecream or cereal with 1/2Hypertrophic poteniator  shakeso my questions are as follows - 1) I want to get big but not fatty with arnd 5-6% bodyfat. what should be my pre workout fat and protein intake? Atm i consume pre workout Protein-100gms and fat -110gms2) Should i skip the breakfast(7:00am meal) to burn more fat and have just 1 meal arnd 11 before workout?Any advice will be much appreciated . cheers

[Fairy]

Replace the Accelerator Shake with Coffee + Double Cream; try to workout a little later if you can; keep most cals to post workout. I don't know that much about CBL, but from what Kiefer's said, the optimal period to consume carbs would be within 2 hrs of the workout. I'm sure others will kick in to help you out.

[Mikehr]

Hey how much do you weigh/how tall are you?I would do half your BW in protein and fat before the workout and the rest of your protein PWO. Is your primary goal muscle growth or fat loss right now? You could try to move your workout a little bit later and experiment with some intra-wo carbs. 

[Punjabi_virus]

Hey how much do you weigh/how tall are you?I would do half your BW in protein and fat before the workout and the rest of your protein PWO. Is your primary goal muscle growth or fat loss right now? You could try to move your workout a little bit later and experiment with some intra-wo carbs.

i am 5'8 or 176 cm with 72kg. Im already lean cos of intermittent fasting i did last year with only 10% body fat atm . my goal is to build muscle atm and when i dont have work in the evening thn i start my workout anround 3 and finish arnd 5-5.301. when u said half of bw protein , you mean bw in pounds or kgs?2. Is it ok to skip breakfast till 11 during density bulk n have 2 AM shakes before that?3. How much fat should i consume pre workout? as kiefer says to grow u need to increase fat content as it increases test levels4. I dnt consume sustainer formoula during workout coz it stops fat burining or is it drink during density bulk and drink arnd 3.30 when im done with half of the workout?

[Mikehr]

Hey how much do you weigh/how tall are you?I would do half your BW in protein and fat before the workout and the rest of your protein PWO. Is your primary goal muscle growth or fat loss right now? You could try to move your workout a little bit later and experiment with some intra-wo carbs.

i am 5'8 or 176 cm with 72kg. Im already lean cos of intermittent fasting i did last year with only 10% body fat atm . my goal is to build muscle atm and when i dont have work in the evening thn i start my workout anround 3 and finish arnd 5-5.301. when u said half of bw protein , you mean bw in pounds or kgs?2. Is it ok to skip breakfast till 11 during density bulk n have 2 AM shakes before that?3. How much fat should i consume pre workout? as kiefer says to grow u need to increase fat content as it increases test levels4. I dnt consume sustainer formoula during workout coz it stops fat burining or is it drink during density bulk and drink arnd 3.30 when im done with half of the workout?

1) yeah bw in lbs so around 80g-100g pro pre workout2) yeah if it fits into your daily macros its fine3) you will have to play with fat, between 0.75-1g/lb for the entire day is a good goal. So around 80-100 would work too.4) I would skip the intra carbs for you cause you train a bit early for it IMOOverall eat fatty meats up to 2 hours before your workout, then fill the rest of your pro and fat in after with the carbs. Your daily totals should be between10-150g of fat160-200g of proteinCarbs will fluctuate butween1-2.5 g/lb being a good guideline.-Mike

[Punjabi_virus]

Hey how much do you weigh/how tall are you?I would do half your BW in protein and fat before the workout and the rest of your protein PWO. Is your primary goal muscle growth or fat loss right now? You could try to move your workout a little bit later and experiment with some intra-wo carbs.

i am 5'8 or 176 cm with 72kg. Im already lean cos of intermittent fasting i did last year with only 10% body fat atm . my goal is to build muscle atm and when i dont have work in the evening thn i start my workout anround 3 and finish arnd 5-5.301. when u said half of bw protein , you mean bw in pounds or kgs?2. Is it ok to skip breakfast till 11 during density bulk n have 2 AM shakes before that?3. How much fat should i consume pre workout? as kiefer says to grow u need to increase fat content as it increases test levels4. I dnt consume sustainer formoula during workout coz it stops fat burining or is it drink during density bulk and drink arnd 3.30 when im done with half of the workout?

1) yeah bw in lbs so around 80g-100g pro pre workout2) yeah if it fits into your daily macros its fine3) you will have to play with fat, between 0.75-1g/lb for the entire day is a good goal. So around 80-100 would work too.4) I would skip the intra carbs for you cause you train a bit early for it IMOOverall eat fatty meats up to 2 hours before your workout, then fill the rest of your pro and fat in after with the carbs. Your daily totals should be between10-150g of fat160-200g of proteinCarbs will fluctuate butween1-2.5 g/lb being a good guideline.-Mike

Thanks mike. Thats a great help buddy. today i skipped my breakfast untill 11 and had 200gm bacon with 2 eggs arnd 11.30 workout from 2.30 to 4.30 and for the very first time my energy was on the top of the roof. felt really good n was not tired at all after heavy back n bicep workout. Mike, if u see middle training section in the cbl book ,they say its the most crappy time to workout but that means between 11-1 not after that IMO. do u think if i my workout start at 2.30 and finish arnd 4.30 i can still backload with junk without getting fat ?

[Mikehr]

Hey how much do you weigh/how tall are you?I would do half your BW in protein and fat before the workout and the rest of your protein PWO. Is your primary goal muscle growth or fat loss right now? You could try to move your workout a little bit later and experiment with some intra-wo carbs.

i am 5'8 or 176 cm with 72kg. Im already lean cos of intermittent fasting i did last year with only 10% body fat atm . my goal is to build muscle atm and when i dont have work in the evening thn i start my workout anround 3 and finish arnd 5-5.301. when u said half of bw protein , you mean bw in pounds or kgs?2. Is it ok to skip breakfast till 11 during density bulk n have 2 AM shakes before that?3. How much fat should i consume pre workout? as kiefer says to grow u need to increase fat content as it increases test levels4. I dnt consume sustainer formoula during workout coz it stops fat burining or is it drink during density bulk and drink arnd 3.30 when im done with half of the workout?

1) yeah bw in lbs so around 80g-100g pro pre workout2) yeah if it fits into your daily macros its fine3) you will have to play with fat, between 0.75-1g/lb for the entire day is a good goal. So around 80-100 would work too.4) I would skip the intra carbs for you cause you train a bit early for it IMOOverall eat fatty meats up to 2 hours before your workout, then fill the rest of your pro and fat in after with the carbs. Your daily totals should be between10-150g of fat160-200g of proteinCarbs will fluctuate butween1-2.5 g/lb being a good guideline.-Mike

Thanks mike. Thats a great help buddy. today i skipped my breakfast untill 11 and had 200gm bacon with 2 eggs arnd 11.30 workout from 2.30 to 4.30 and for the very first time my energy was on the top of the roof. felt really good n was not tired at all after heavy back n bicep workout. Mike, if u see middle training section in the cbl book ,they say its the most crappy time to workout but that means between 11-1 not after that IMO. do u think if i my workout start at 2.30 and finish arnd 4.30 i can still backload with junk without getting fat ?

No problem Im glad to help, It depends what time you go to sleep at. Finishing your workout about 4 hours before bed is ideal IMO, but it would be a bit of a stretch to backload after a 430 workout. You could backload from say 430-7 then just have another protein only meal before bed. Working out later would be much better and simpler though lol

[Punjabi_virus]

Hey how much do you weigh/how tall are you?I would do half your BW in protein and fat before the workout and the rest of your protein PWO. Is your primary goal muscle growth or fat loss right now? You could try to move your workout a little bit later and experiment with some intra-wo carbs.

i am 5'8 or 176 cm with 72kg. Im already lean cos of intermittent fasting i did last year with only 10% body fat atm . my goal is to build muscle atm and when i dont have work in the evening thn i start my workout anround 3 and finish arnd 5-5.301. when u said half of bw protein , you mean bw in pounds or kgs?2. Is it ok to skip breakfast till 11 during density bulk n have 2 AM shakes before that?3. How much fat should i consume pre workout? as kiefer says to grow u need to increase fat content as it increases test levels4. I dnt consume sustainer formoula during workout coz it stops fat burining or is it drink during density bulk and drink arnd 3.30 when im done with half of the workout?

1) yeah bw in lbs so around 80g-100g pro pre workout2) yeah if it fits into your daily macros its fine3) you will have to play with fat, between 0.75-1g/lb for the entire day is a good goal. So around 80-100 would work too.4) I would skip the intra carbs for you cause you train a bit early for it IMOOverall eat fatty meats up to 2 hours before your workout, then fill the rest of your pro and fat in after with the carbs. Your daily totals should be between10-150g of fat160-200g of proteinCarbs will fluctuate butween1-2.5 g/lb being a good guideline.-Mike

Thanks mike. Thats a great help buddy. today i skipped my breakfast untill 11 and had 200gm bacon with 2 eggs arnd 11.30 workout from 2.30 to 4.30 and for the very first time my energy was on the top of the roof. felt really good n was not tired at all after heavy back n bicep workout. Mike, if u see middle training section in the cbl book ,they say its the most crappy time to workout but that means between 11-1 not after that IMO. do u think if i my workout start at 2.30 and finish arnd 4.30 i can still backload with junk without getting fat ?

No problem Im glad to help, It depends what time you go to sleep at. Finishing your workout about 4 hours before bed is ideal IMO, but it would be a bit of a stretch to backload after a 430 workout. You could backload from say 430-7 then just have another protein only meal before bed. Working out later would be much better and simpler though lol

Cheers budd. As per ur advice today i did my workout from 4-5.45 and have hypertrophic shake and after 1 hour i had a carb meal of cereals (abt 120gm carbs) with half shake and 9.30 had my other my other meal big mac, fries and mcflurry with half shake. let me know if im on the right track now. my friend posted his before and after piccs today on fb and in only 8 weeks he got 6 pack and he was 23% bf nad in only 8 weeks he was only 8% with 6 pack . Im 10% and cant see anything else thn just obliques and my chest is not in shape. any advice budd?

[Mikehr]

Well if you are truly 10percent you would be able to see a full 6 pack most likely, so Id say what your using to measure would be innacurate. The backload looks fine obviously the foods in the second meal aren't ideal but you have the right idea about low fat first and fatyy after!

[Punjabi_virus]

Well if you are truly 10percent you would be able to see a full 6 pack most likely, so Id say what your using to measure would be innacurate. The backload looks fine obviously the foods in the second meal aren't ideal but you have the right idea about low fat first and fatyy after!

Yeah i think i need to get it remeasured. i have one more question about creatine and caffeine. if u have a look at the components of hypertrophic shake caffeine and creatine are both in the shake but if u read the kiefers new article on the creatine. in the last part3 , he clearly says= Dont take creatine with coffee/caffein but caffein makes your muscles more efficient to soak up those carbs post training in your muscles and thanks for the advice i have shifted my workout to 4.30 and finish arnd 6.30. shoudl i start eating carbs straightafter or wait a little bit longer ? Any advice for chest shape. i train twice/ week with heave wieghs low reps and light weights high reps from every angle.

[Trevor G Fullbright]

Well if you are truly 10percent you would be able to see a full 6 pack most likely, so Id say what your using to measure would be innacurate. The backload looks fine obviously the foods in the second meal aren't ideal but you have the right idea about low fat first and fatyy after!

Yeah i think i need to get it remeasured. i have one more question about creatine and caffeine. if u have a look at the components of hypertrophic shake caffeine and creatine are both in the shake but if u read the kiefers new article on the creatine. in the last part3 , he clearly says= Dont take creatine with coffee/caffein but caffein makes your muscles more efficient to soak up those carbs post training in your muscles and thanks for the advice i have shifted my workout to 4.30 and finish arnd 6.30. shoudl i start eating carbs straightafter or wait a little bit longer ? Any advice for chest shape. i train twice/ week with heave wieghs low reps and light weights high reps from every angle.

Go read part 4.Moral of the story, don't worry so much.

[Punjabi_virus]

Well if you are truly 10percent you would be able to see a full 6 pack most likely, so Id say what your using to measure would be innacurate. The backload looks fine obviously the foods in the second meal aren't ideal but you have the right idea about low fat first and fatyy after!

Yeah i think i need to get it remeasured. i have one more question about creatine and caffeine. if u have a look at the components of hypertrophic shake caffeine and creatine are both in the shake but if u read the kiefers new article on the creatine. in the last part3 , he clearly says= Dont take creatine with coffee/caffein but caffein makes your muscles more efficient to soak up those carbs post training in your muscles and thanks for the advice i have shifted my workout to 4.30 and finish arnd 6.30. shoudl i start eating carbs straightafter or wait a little bit longer ? Any advice for chest shape. i train twice/ week with heave wieghs low reps and light weights high reps from every angle.

Go read part 4.Moral of the story, don't worry so much.

Cheers budd!! what are your thoughts on pre workout counting calories ? From the last few days i have been skipping breakfast untill 11 and have 1 meal at 11 and rrain at 5 n rest of the meals so arnd 700kcal before workout but im density bulking and i recorded my weight yesterday morning it was 72kg, trained yesterday evening ate 400gm carbs and recorded again this morning it was 71.3 kfg. My weight has been fluctuating from past 3 weeks.1. should i count my pre workout calories n keep it to the minimum arnd (700-800)?2. should i not skip breakfast until 11 and have my breakfast arnd 7 coz i wake up at 3.30 for work(am accelerate shake as soon as i wake up) and come back arnd 7? i dnt wanna gain fat thats why i skip my breakfast till 11 

[Trevor G Fullbright]

Well if you are truly 10percent you would be able to see a full 6 pack most likely, so Id say what your using to measure would be innacurate. The backload looks fine obviously the foods in the second meal aren't ideal but you have the right idea about low fat first and fatyy after!

Yeah i think i need to get it remeasured. i have one more question about creatine and caffeine. if u have a look at the components of hypertrophic shake caffeine and creatine are both in the shake but if u read the kiefers new article on the creatine. in the last part3 , he clearly says= Dont take creatine with coffee/caffein but caffein makes your muscles more efficient to soak up those carbs post training in your muscles and thanks for the advice i have shifted my workout to 4.30 and finish arnd 6.30. shoudl i start eating carbs straightafter or wait a little bit longer ? Any advice for chest shape. i train twice/ week with heave wieghs low reps and light weights high reps from every angle.

Go read part 4.Moral of the story, don't worry so much.

Cheers budd!! what are your thoughts on pre workout counting calories ? From the last few days i have been skipping breakfast untill 11 and have 1 meal at 11 and rrain at 5 n rest of the meals so arnd 700kcal before workout but im density bulking and i recorded my weight yesterday morning it was 72kg, trained yesterday evening ate 400gm carbs and recorded again this morning it was 71.3 kfg. My weight has been fluctuating from past 3 weeks.1. should i count my pre workout calories n keep it to the minimum arnd (700-800)?2. should i not skip breakfast until 11 and have my breakfast arnd 7 coz i wake up at 3.30 for work(am accelerate shake as soon as i wake up) and come back arnd 7? i dnt wanna gain fat thats why i skip my breakfast till 11

If you are doing DB, eat more before working out, if you are training to lean down then eat a minimum pre-workout.

[Punjabi_virus]

Well if you are truly 10percent you would be able to see a full 6 pack most likely, so Id say what your using to measure would be innacurate. The backload looks fine obviously the foods in the second meal aren't ideal but you have the right idea about low fat first and fatyy after!

Yeah i think i need to get it remeasured. i have one more question about creatine and caffeine. if u have a look at the components of hypertrophic shake caffeine and creatine are both in the shake but if u read the kiefers new article on the creatine. in the last part3 , he clearly says= Dont take creatine with coffee/caffein but caffein makes your muscles more efficient to soak up those carbs post training in your muscles and thanks for the advice i have shifted my workout to 4.30 and finish arnd 6.30. shoudl i start eating carbs straightafter or wait a little bit longer ? Any advice for chest shape. i train twice/ week with heave wieghs low reps and light weights high reps from every angle.

Go read part 4.Moral of the story, don't worry so much.

Cheers budd!! what are your thoughts on pre workout counting calories ? From the last few days i have been skipping breakfast untill 11 and have 1 meal at 11 and rrain at 5 n rest of the meals so arnd 700kcal before workout but im density bulking and i recorded my weight yesterday morning it was 72kg, trained yesterday evening ate 400gm carbs and recorded again this morning it was 71.3 kfg. My weight has been fluctuating from past 3 weeks.1. should i count my pre workout calories n keep it to the minimum arnd (700-800)?2. should i not skip breakfast until 11 and have my breakfast arnd 7 coz i wake up at 3.30 for work(am accelerate shake as soon as i wake up) and come back arnd 7? i dnt wanna gain fat thats why i skip my breakfast till 11

If you are doing DB, eat more before working out, if you are training to lean down then eat a minimum pre-workout.

cheers mate. I have an instructor at my gym and hes been doing CBL for a year now and i told him my daily schedule and he modified my schedule something like this-3.30am(wake up for work)- Bacon n eggs7:00 am (back home from work)- sleep until 12.30-11:00 AM accelerator shake'S until training Train in the evening n start backloading he told me that sleep was the thing i was missing in my schedule. What do you guys thinking abt this new schedule and yeah i go to bed arnd 11.30-12 coz of my work

[Punjabi_virus]

Can someone help me with my new diet plan? Thanks

[Author]

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