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I've been doing CBL just two weeks now. Weight has stayed the same pretty much, but I've noticed a slight creeping back in of my lower ab fat, which I had lost a fair bit of before. I've been taking videos of myself, so I know I'm not imagining this. What could be the cause? I've been pretty good at hitting my macros. Backloads have been 200-300g. Nothing glaringly wrong that I can see. What would be best approach here? Cut back on the backloads, just one a week maybe? 🙁
I initially had the same problem. It could be due to various factors, such as the type of carbs being consumed, the foods you eat on the ULC portion of the day, too many backloads, or as it was in my case, some extra liver glycogen. I did a ten minute tabata interval session on my off day, and was back to normal shape by the next morning.
I've been consistent with workouts every other day, and backloading on those days, so approx 4 a week.I do spin/yoga once a week also, on which day I don't do any resistance work and this is a ULC day. This is only cardio I do.For ULC, I have coffee with coconut oil (sometimes butter also) for breakfast (usually just one). Then generally bacon or sausage with eggs fried in coconut oil at lunch. I eat a second meal around 3pm, fatty meat again with vegetables, maybe some cheese. Then an 'ignition' shake before gym. BCAA intra workout. PWO shake with creatine, protein (25g) and carbs (around 50g vitargo), then backload mostly with white rice, sometimes ice cream, chocolate, cake etc. later. I am wheat/gluten free (I even get gluten free ice cream).
CBL usually takes a lot of tweaking, so I would start with trying only 3 backloads per week, only on your heaviest days. Since your ULC lookis very clean, as do you your carb sources, the number of backloads could be causing the problems. Experiment for a few weeks with this, or maybe experiment with lowering carb amounts. I personally find that 3 backloads per week work very well for taking complete control of bodyfat, even when eating dirty on backloads.
I was starting to become paranoid about all the fat I'm eating, especially fried bacon, as honestly that's quite new to me… even though I know I need to be eating it. I'm definitely under the 30g carbs every day though, and I have no problems with this, and I feel quite energised in the gym. So many variables I suppose, but I will try with less backloads and see how that pans out. As I say, my weight has pretty much stayed exactly the same these past two weeks, which I'm not sure if is normal or not.
What total macros are you eating? CBL changes some things, but it's still possible to eat to much of not just carbs, but fat as well.
Well I've never gone below 0.5g or over 1g per lb bodyweight. In fact I only hit 1g one day I think, the other days were all between 90-170g, generally higher on rest days.My fat sources are mostly coconut oil, bacon, sausage, pork, lamb, beef, eggs and cheese (cottage, mozarella, cheddar), sometimes butter, plus omega 3 supplement.
Well I've never gone below 0.5g or over 1g per lb bodyweight. In fact I only hit 1g one day I think, the other days were all between 90-170g, generally higher on rest days.My fat sources are mostly coconut oil, bacon, sausage, pork, lamb, beef, eggs and cheese (cottage, mozarella, cheddar), plus omega 3 supplement.
Track your overall macro intake for a week and get a good idea of where you are over a weeks time, then adjustments can be made easier.
What supplements are you taking. Certain BCAA and Whey blends can cause insulin spikes, which could cause fat gain depending on the time of day
I am taking just straight BCAA intra workout as I had a fair bit left from a batch I bought a while ago. I can't believe that would be causing fat gain though? I've never heard of that happening before. I am using Whey Protein Concentrate (80%) again because it's what I had, although nearly out of that so will get some isolate next.
If the whey is taken post-workout, it is definitely not the cause, nor is the intra workout BCAA. If the whey is taken pre-workout, it could be a factor.
What type of weight lifting do you do?I found for me that CBL takes a lot of volume in addition to powerlifting(currently doing a 5/3/1 and westside hybrid program)How is your sleep? stress levels? quality of food?I weigh 240lb and I find I need to eat more to look better the next day. I backload 4-5 days a week. I think its super important to make every workout count. This isn't aimed at anyone imparticular but the amount of I read about "you better get out of the gym under an hour or you will overtrain" is so fucking stupid to me it drives me nuts lol. I am not saying you need to spend your entire afternoon in there or the only way to have a good workout is a really long one but make your time in the gym count and get work done.
I'm not following a set weight routine, although plan to try Shockwave out. I don't think my workouts are bad though. I push myself, do a good split and don't get bogged down doing exactly the same thing week in week out. When you say “a lot of volume” can you give examples?Stress is OK, and I get good quality food. Sleep, may be something there, as I often find myself working late at home, and it's not unusual for me to get to bed at 2am, although I get 7-8 hours every night.
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