Starting 12 weeks of CBL please critique

[Travis Caruana]

Hey all. I just finished an extended period on CNS and now want to switch to CBL; 1) to regain a little muscle (while still continuing to drop another 1-2% bf) and 2) get ready for summer. My full plan is outlined below, i’d appreciate any feedback or suggestions.

I will be following a 16/8 IF protocol during this time. Its extremely convenient with my work, and i’ve always found my body has responded positively to fasting. I will only be backloading on the 4x full-body workout days

Workouts

5x a week with four being full-body workouts (once again, found I respond a lot better to high-frequency training as opposed to hitting muscles only once or twice a week) and a 5th workout will be core + HIIT cardio.

Example workout:

Squat 50x
Bench Press 50x
Deadlift 20x
Calf Rise 50x
Pullups 50x

I try my best and run this as a circuit and a weight that I would usually lift for 12-15 reps. So it ends up looking like 5×10. Every workout i’ll add 1x rep, so by the end of the 12 weeks most exercises will be at 72-73 reps.

Nutrition

-Fasting from 9.30pm-1.30pm
-During the fast I’ll consume black coffee only and 5g ALCAR + 5g Glutamine upon rising (In CBL it states to have heavy whipping cream in the coffee, but in the past I got better results omitting this)
-1:30pm ill consume 40g WPI and 2-3 tbsp heavy whipping cream in a shake. This will also serve as my “pre-workout” meal
-3:30 Take a pre-workout stimulant blend (carb-free), 5g bcaa’s, 5g ALCAR then workout
-4pm-5pm workout. During the workout i’ll consume 40g Hydrolysed WPI + 5g BCAA’s (I tried to order Hydrolysed Casein but all out of stock)
-6pm After waiting an hour i’ll consume 40g WPI + 40g Maltodextrin/Dextrose blend. Keeping this low as advised in CBL (as I am not DBing)
-6:30 till bed eat whole food
-9pm dessert – Home-made rice pudding (rice, whole milk, castor sugar, vanilla etc)

I’m sure I have missed things out, but that’s the basic premise of my plan. If anyone has advice or suggestions I am open to them thanks.

-Travis

• This topic was modified 9 years, 2 months ago by Travis Caruana.

[Travis Caruana]

Okay day 1 yesterday. Felt good in the gym after having the week off. This is what I consumed:

3pm: Ignition Forumula

4:15-5:30: Workout (Had 5g BCAA’s in my water but read this morning that they may raise Insulin, so I might omit these until PWO)

6pm: PWO shake (30g Dextrose/Maltodextrin blend, 30g Whey Hydrolysates, 5g Leucine, 10g Creatine)

7pm: Dinner (Mini Chicken Curry Pies w/ peas & Mashed Potato. ~90g carbs)

8pm: Rice pudding (home-made ~90g carbs)

9pm: 2x Toast w/ PB (~40g carbs) +6 cup of Whey Hot Chocolate

From checking my weightloss in the delta charts my baseline carbs is ~350g, but as my goal is SA I have deliberately gone under this.

Today’s changes:
-I will add in 1tbsp of MCT prior to the Ignition Formula (around 10:30am)
-I will omit the BCAA’s from my peri-workout and just add them to my PWO shake
-I will limit my backload to 2hrs and then finish the night with 250g cottage cheese

[Travis Caruana]

Okay my 2nd backload today. This is what I consumed

10am: 10ml MCT oil + 10g WPI

3pm: 10ml MCT oil + 10g WPI

4-5:30: Training (just sipped water)

6pm: 30g Whey Hydrolysates, 5g Leucine, 5g BCAA’s, 10g Creatine, 30g Dex/Malto mixed with Coconut Water

6:45pm: Rice Pudding (small serve)

7:30pm: 2x pieces of Garlic Bread, 1x Chicken Schnitzel and Potato Fries (all fresh-made)

8:30pm: 2x pieces toast w/ PB + Whey Hot Chocolate

10pm: 1 cup Cottage Cheese

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