Some Newbie Questions

[mui chun wah]

Hi everyone,I just started the CBL for about a week and wish someone here could help me to answer my questions belowThe following is my training scheduleMonday – Chest day – at 630pm – CBL at 930pmTuesday – Shoulders day – at 630pm – CBL at 930pmWednesday – Day offThursday – Back day – at 630pmFriday – Day offSaturday – Legs and arms day – at 12pmSunday – Day off1. do I have to do CBL on Wednesday and Friday to fuel the Thursday and Saturday evening trainings 2. how long should I fast before the next meal 12hours or more e.g. finish CBL at 10:30pm and first meal at 1am on the next day or I can have my first meal right after the 12 hrs of fasting.3. I have a breakfast meeting with my clients on every Friday. I don’t want to feel odd. Can I have something with my client and what kind of food which I can eat or just coffee only?4. how much EPA and EPD should I take? 5g or more daily?5. should I skip protein shake, dextrose, nuts and all kind of crabs on off days?6. Caffeine, it is very difficult to find carb free coffee (4g crab per serve) and cream (4g carb per serve) in HK.  So, can I find something else to replace coffee? Any suggestion?Thanks,

[Igor Vidovic]

Hi everyone,I just started the CBL for about a week and wish someone here could help me to answer my questions belowThe following is my training scheduleMonday – Chest day – at 630pm – CBL at 930pm try and backload sooner than 930 if possibleTuesday – Shoulders day – at 630pm – CBL at 930pmWednesday – Day offThursday – Back day – at 630pmFriday – Day offSaturday – Legs and arms day – at 12pmSunday – Day off1. do I have to do CBL on Wednesday and Friday to fuel the Thursday and Saturday evening trainings. If your Saturday session is fasted do a small backload Friday night. Also about 5-6 pm Saturday backload since leg days are pretty brutal.Wednesday you wouldn't backload since your back workout is at 6302. how long should I fast before the next meal 12hours or more e.g. finish CBL at 10:30pm and first meal at 1am on the next day or I can have my first meal right after the 12 hrs of fasting.  What I do is take come MTC OIL with coffee at around the 12 hour mark and have lunch hour or two later. See if you can go til around noon or 1 anyways for your first meal.3. I have a breakfast meeting with my clients on every Friday. I don’t want to feel odd. Can I have something with my client and what kind of food which I can eat or just coffee only? Coffee and heavy whipping cream or coffee and coconut oil. 4. how much EPA and EPD should I take? 5g or more daily?  At least 5 grams but not much more necessary.5. should I skip protein shake, dextrose, nuts and all kind of crabs on off days? As a snack between lunch and dinner you can do 10g of protein with creatine and some fish oil and a boiled egg or two. Try to avoid nuts if possible and get some bacon but if not macadamia nuts would be ok as a sub...not always though. Dextrose is a no no but asparagus spinach some tomatoe or any low carb fibrous vegetable will be ok as long as it doesn't take you over the 30g mark.6. Caffeine, it is very difficult to find carb free coffee (4g crab per serve) and cream (4g carb per serve) in HK.  So, can I find something else to replace coffee? Any suggestion? This I'm not 100% sure on so I won't mislead you. Maybe someone who has a better answer will chime in. But you can switch to tea and coconut oil or MTC oil Thanks,

Best of luck to you and welcome to the family

training log
https://docs.google.com/spreadsheets/d/1yQ7u-n9iU7R910fUgcAEo5NJoUZzT3w1zLC5qYyaGZE/edit#gid=1795865688

[mui chun wah]

Hi everyone,I just started the CBL for about a week and wish someone here could help me to answer my questions belowThe following is my training scheduleMonday – Chest day – at 630pm – CBL at 930pm try and backload sooner than 930 if possibleTuesday – Shoulders day – at 630pm – CBL at 930pmWednesday – Day offThursday – Back day – at 630pmFriday – Day offSaturday – Legs and arms day – at 12pmSunday – Day off1. do I have to do CBL on Wednesday and Friday to fuel the Thursday and Saturday evening trainings. If your Saturday session is fasted do a small backload Friday night. Also about 5-6 pm Saturday backload since leg days are pretty brutal.Wednesday you wouldn't backload since your back workout is at 6302. how long should I fast before the next meal 12hours or more e.g. finish CBL at 10:30pm and first meal at 1am on the next day or I can have my first meal right after the 12 hrs of fasting.  What I do is take come MTC OIL with coffee at around the 12 hour mark and have lunch hour or two later. See if you can go til around noon or 1 anyways for your first meal.3. I have a breakfast meeting with my clients on every Friday. I don’t want to feel odd. Can I have something with my client and what kind of food which I can eat or just coffee only? Coffee and heavy whipping cream or coffee and coconut oil. 4. how much EPA and EPD should I take? 5g or more daily?  At least 5 grams but not much more necessary.5. should I skip protein shake, dextrose, nuts and all kind of crabs on off days? As a snack between lunch and dinner you can do 10g of protein with creatine and some fish oil and a boiled egg or two. Try to avoid nuts if possible and get some bacon but if not macadamia nuts would be ok as a sub...not always though. Dextrose is a no no but asparagus spinach some tomatoe or any low carb fibrous vegetable will be ok as long as it doesn't take you over the 30g mark.6. Caffeine, it is very difficult to find carb free coffee (4g crab per serve) and cream (4g carb per serve) in HK.  So, can I find something else to replace coffee? Any suggestion? This I'm not 100% sure on so I won't mislead you. Maybe someone who has a better answer will chime in. But you can switch to tea and coconut oil or MTC oil Thanks,

Best of luck to you and welcome to the family

Thanks Arrrr1, just one more question. You suggested me to do CBL b4 930pm but I usually finish training at 830pm. Do you mean i should grab pwo shake and do CBL right after that?Thanks again   

[Igor Vidovic]

930 is fine then. Thought you finished workout earlier that's why I suggested earlier start to carb frenzy.I see you got only  one hour to backload.. That's gotta be REALLY tough on your stomach... How many carbs you getting in?Also 2 hours in the gym... Could easily be overtraining... What program you doing? Why so long in the gym? I'm doing Shockwave and I'm always done under an hour

training log
https://docs.google.com/spreadsheets/d/1yQ7u-n9iU7R910fUgcAEo5NJoUZzT3w1zLC5qYyaGZE/edit#gid=1795865688

[mui chun wah]

930 is fine then. Thought you finished workout earlier that's why I suggested earlier start to carb frenzy.I see you got only  one hour to backload.. That's gotta be REALLY tough on your stomach... How many carbs you getting in? yes, i have two plates of rice, some meats, two cup cakes, a cup of ice-cream and some mixed nuts. Also 2 hours in the gym... Could easily be overtraining... What program you doing? Why so long in the gym? I'm doing Shockwave and I'm always done under an hourI will advise you the details when i have time tomorrow.on chest day, i have 8 exercises 3 sets each and 15reps per set shoulders day, i have 10 exercises 3 sets each and 15reps per setback day, i have 9 exercises 3 sets each and 15reps per setleg and arms, i have 3 legs exercises 4 sets each and 20reps per set; 6 arm exercises 3 sets and 15each.

Thanks

[Lasse Elsbak]

on chest day, i have 8 exercises 3 sets each and 15reps per set shoulders day, i have 10 exercises 3 sets each and 15reps per setback day, i have 9 exercises 3 sets each and 15reps per setleg and arms, i have 3 legs exercises 4 sets each and 20reps per set; 6 arm exercises 3 sets and 15each.

I don't know the specifics of your workouts, but...Why the high reps? O.o CBL needs heavy muscle contractions to work.1. I wouldn't do that high rep scheme on more than 1-2 exercises per workout. 2. If you can do arms on your leg day, you might not be working hard enough.3. 8-9-10 exercises per body part is probably overkill.Go heavy or go home.

[mui chun wah]

on chest day, i have 8 exercises 3 sets each and 15reps per set shoulders day, i have 10 exercises 3 sets each and 15reps per setback day, i have 9 exercises 3 sets each and 15reps per setleg and arms, i have 3 legs exercises 4 sets each and 20reps per set; 6 arm exercises 3 sets and 15each.

I don't know the specifics of your workouts, but...Why the high reps? O.o CBL needs heavy muscle contractions to work.1. I wouldn't do that high rep scheme on more than 1-2 exercises per workout. 2. If you can do arms on your leg day, you might not be working hard enough.3. 8-9-10 exercises per body part is probably overkill.Go heavy or go home.

HI Draugluir, thanks for your kind advice. i m not sure why high reps as this program was given by my trainer who was a bodybuilding champ in HK many years ago.i have been doing resistance training for about 3 years.Stats5’7”160lbs was 180lbs three years agobody fat 18% was 30% three years ago (i was a fat ass)Incline Bench is 130lbs last set (mainly focus on my upper chests for these two month as they are pretty weak)Squat is 200lbs last set (i can do it a little heavier like 300lbs but my keens just recovered from injury. Deadlift 200lbs last set (same reason of the above)I want to go heavy too. I would really appreciate if you could give me some comments of my program below.Chest day (mostly upper chest exercises as they are weak)Incline fly on machine - 3 sets 80lbs, 90lbs and 100lbs (15reps each)Incline press on smith machine in two different angels - first 3 sets focus on the whole part of upper chest 100lbs, 110lb and 130lbs (15reps for the frist 2 sets and the last is about 8 to 10reps)second 3 sets foucs on the muscle near collar bone area - pretty much the same weight of the aboveIncline dumbbell fly - 3 sets 30lbs, 35lbs and 40lbs (15reps each)Incline press with dumbbell - 2 sets - 30lbs (as many as possible)dip - 3 sets Bench press with barbell - 3 sets 80lbs, 90lbs, 100lbs (15reps for the first 2 sets and the last set is about 8)cable fly - 3 sets 40lbs, 50lbs, 60lbs 15reps eachBack daychin upLat pull down - 3-4sets 80lbs, 90lbs, 110lbs 15reps eachseated row - 3 sets 80lbs, 100lbs, 12lbs 15reps eachbend over barbell row - 3 sets 80lbs, 90lbs 15reps eachone hand dumbbell row - 40lbs, 45lbs, 50lbs 15reps eachbend over rear shoulder fly - 3 sets 10lbs and 15lbs 15reps eachcable rear shoulder fly - 3 sets 20lbs and 30lbsbarbell good morning - 3 sets 100lbs and 120lbs 15reps eachdeadlift - 3 sets 150lbs and 200lbs 15reps for the first two sets and 8to10 for the last set.Thanks.

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