- This topic has 7 voices and 26 replies.
-
Posts
-
Thanks for your reply cgrims. Ill answer the replies to your questions below:130 g of WPC during the day. Why so much you only weigh 155 lbs. I don't know how many grams/lb you plan on trying to take in during the day but even if you were at 2 g/lb 130 grams is almost half your daily intake. IMO too much unnecessary powder especially if you are on a tight supp budget. That amount of WPC is actually lower than the amount recommended in the CBL book. I sourced my supplement recommendations straight from the manual and Kiefer says to consume 165g of protein spread between waking to post-training so I thought 130g was being cheap considering my BW.10 g fish oil and 6x fish oil caps? Are the 6 caps in addition or do they contain the 10 g. How much of this is Omega-3s? 5 g of Omega3s should be plenty assuming you are consuming good sources of meat and fish outside supps.The 10g is separate to the capsules. 10g fish oil + 6 caps contains 4500g EPA/DHA and once again within CBL Kiefer recommends 5g of EPA/DHA so I am just under according to this. I do eat fatty fish and omega-3 enriched eggs but the fish is only probably once per week.During workout 5 g BCAA and 5 g leucine. Between the 2 I don't think you need so much leucine.Again in CBL Kiefer says 10g isolate, 20g casein, 3g leucine. BCAA powder is much cheaper than isolate & casein powder so if we looked at the amino acid profile of that 30g protein it equivalents out to be around 7g BCAA's - so thats why I added in 5g BCAA + 2g extra leucine.One questions for you on top of this: On my "off-days" I am assuming I should consume 1x 5g serve of creatine to keep levels concentrated but when would be best (Kiefer does not cover this in CBL). I am assuming morning.
5 is good and consume it whenever you like. Kiefer himself recommends taking it as far from caffeine as possible (for most people this is at night). I have tried both, having it with my morning coffee and at night with just water. Didn't notice any big difference thought.
Just wanted to share what I “backloaded” with tonight and get some advice or feedback whether you think it was too much/too little for myself (I am a fairly lean 165)(6pm) -PWO shake w/ 50g dextrose/maltodextrin misture(7pm) -Rack ribs in sticky bbq sauce (about 60g carbs from the sauce) plus a large serving of wedges (about 60g of carbs again)(9pm) -Large bowl fruit loops (sugary cereal) in 0% milk (roughly 90g carbs from the cereal + 10g carbs from the milk)Estimated Total backload = 270g carbs. Thoughts?
Just wanted to share what I "backloaded" with tonight and get some advice or feedback whether you think it was too much/too little for myself (I am a fairly lean 165)(6pm) -PWO shake w/ 50g dextrose/maltodextrin misture(7pm) -Rack ribs in sticky bbq sauce (about 60g carbs from the sauce) plus a large serving of wedges (about 60g of carbs again)(9pm) -Large bowl fruit loops (sugary cereal) in 0% milk (roughly 90g carbs from the cereal + 10g carbs from the milk)Estimated Total backload = 270g carbs. Thoughts?
Totally depends on you.. How did you look/feel this morning? "Flat" and "empty?" - Go bigger.. "Puffy" and "soft" - Go smaller.. In between those - Pretty close to good.
Totally depends on you.. How did you look/feel this morning? "Flat" and "empty?" - Go bigger.. "Puffy" and "soft" - Go smaller.. In between those - Pretty close to good.
been doing CBL for almost 9 months now still no clue what you guys are talking about when you say this.. i feel the exact same in the morning no matter what i eat or don't eat
Totally depends on you.. How did you look/feel this morning? "Flat" and "empty?" - Go bigger.. "Puffy" and "soft" - Go smaller.. In between those - Pretty close to good.
been doing CBL for almost 9 months now still no clue what you guys are talking about when you say this.. i feel the exact same in the morning no matter what i eat or don't eat
I believe it is mentioned in the book as well.
Totally depends on you.. How did you look/feel this morning? "Flat" and "empty?" - Go bigger.. "Puffy" and "soft" - Go smaller.. In between those - Pretty close to good.
been doing CBL for almost 9 months now still no clue what you guys are talking about when you say this.. i feel the exact same in the morning no matter what i eat or don't eat
I believe it is mentioned in the book as well.
I think he knows that lol. I believe his point was to say that he doesn't feel that method is effective for him.
Totally depends on you.. How did you look/feel this morning? "Flat" and "empty?" - Go bigger.. "Puffy" and "soft" - Go smaller.. In between those - Pretty close to good.
been doing CBL for almost 9 months now still no clue what you guys are talking about when you say this.. i feel the exact same in the morning no matter what i eat or don't eat
I believe it is mentioned in the book as well.
I think he knows that lol. I believe his point was to say that he doesn't feel that method is effective for him.
yea:) i know what he means in the book but i wake up feeling the same no matter what.. no tightness no flat or flabby or whatever i just feel like the same old me.. thought maybe with lower bf% i would notice something like this but nope
I am with sano here on this.On p.160 it gives those "guidelines" but I too feel that how you look/feel in the mornings is not an accurate way to tell. Also according to the two tables on p.225 & p.228 I should be consuming somewhere between 455g and 574g of carbs but after eating what I listed I am completely stuffed (almost to the point of feeling sick).
I actually agree, to an extent.. But after doing it for awhile now, I can tell subtle differences the morning after a carb load. But now I backload every night so I don't really pay attention, ha.If you don't have the ability to tell a difference in the morning, then do a whole week at a set number, and compare two pictures from one week to the next. Or a two week period and see if you notice any changes and tweak from there. The one thing that is for sure, though, is that nobody can tell you what your perfect carb amount isAlso, those charts in the book are telling you your approximate total glycogen storage. So unless you're completely depleting yourself with each workout, you don't need to eat that much. Not to say it's not possible to get away with eating that much, though 🙂
keep it simple. its very easy. wake up within 30 min-60 min have am accelerator: 10g whey iso, MCT oil, 5g creatine - mixed in water 200mg caffeine pill. (my personal shake) - my body treat coffee like a toxin... doesnt respond wellsnack (if you need it) 11am-12pm - handful of almondslunch around 11:30am-1pm depending on when you wake up. stick to lean meats (chicken, turkey, fish) and a small amount of green veggies.preworkout - caffeine or C4 is what I usePostworkout - 15-30 min after 200mg caffeine, 25-30g whey iso, 3g leucine, 5g creatine, ripe banana. Mix with water or almond milk. your good to go. Carb meal 1 30-45 after your shake (typically I am for 30 min) - high gi carbs and A LOT of fatty meats. I typically get white rice, steak/pork, sweet potatoes. See how eating clean is first. I often eat clean with high gi because it makes me feel better and I feel as if i get better results. on a friday or something when I go out ill have drinks and my a pastry (kind of my cheat meal so to speak)Before bed - only if your reallllllyyyy hungry have cheese, a fatty meat, or a handful of almonds and water. usually does the trick and wont hurt you.As a note: try and add fish oil into every meal and a green extract daily if possible.your good to go. dont go too crazy over macros. experiment and see how your body feels and the energy you get. dont make it harder than it has to be. its simple. no breakfast, snack around 11:30 if needed, lean meats and small amt of veggies for lunch, high gi carbs and fatty meats for after pwo shake.
DJKilla,Thank you for taking the time to reply to my thread however a lot of your suggestions are stark contrasts to Kiefer's recommendations in CBL. I would really like your input towards your decisions:1) Lean meats at lunch? Why? The idea of zero carbs before workout it to extent ketogenesis and by having lean meats you could stimulate gluconeogenesis which defeats the purpose of no carbs. I have been having meat + broccoli/cauliflower for my lunches around 1:30 but the meats are always the "fattier" cuts plus I add some cheese as well.2) Kiefer suggests to have PWO shake immediately after working out. And I believe if you do not have the more "expensive" types of protein powder you should even start consuming this shake during your last set. His shake also contains 50g of proteins. Lastly one banana is probably an acceptable carb amount for SA but would be too little for DB.3) Carb Meal 1 should be 60 mins PWO not 30-45. Kiefer says that while fats wont usually inhibit the results of CBL they shouldn't be a priority here in your first meal. Towards bedtime yes but not in this meal.Look forward to reading your justifications to this.
1) Don't do lean meats unless you add a fat to it. You're goal is to use fats as fuel for the first half of the day instead of carbs and too much protein acts as such.2) Up to 15-30 minutes is a good length of time to get a PWO Shake in. You can have a brown spotted banana if you want to, regardless of which protocol you're following. DB pretty much means eating more all around not just carbs.3) Eh again not necessarily. 30-60 minutes from the shake is the length of time. He also had a podcast out talking about the PWO shake and meal while using CBL. The one with Abel.
You must be logged in to reply to this topic.