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Age 456’1” 215 Lbs12-13% BF – would like to be under 10%LBM-185BMR 2007, TDEE 3462Workout 4-6 days a week Wake up 4amCaffeine pill and pre workout drink 2 scoops (Six Star pre–ignition)4:45 – 6:00am workoutCreatine 30-45 min after workout9am 10 g BCAA drink with Kelloggs K20 (5 g protein5g fiber)10:30am green tea with 2 tbs of honey12:30pm green salad with 2 egg whites, 1 cup of chix or steak Homemade oil and red wine vinegar dressing String cheese or babybel. 1 hard boiled egg2:00pm 1/4 cup mixed nuts or 2 oz beef jerky5:00pm 1/3 lean meat, 1/3 starch carb, 1/3 veggies (varies)7-9pm ice cream (1cup), homemade cookies (6-8), fruit (1 cup)9:30 -10pm Bed timePlease critique and let me know if I need to provide more infoThanks
I forgot I also have a protein shake with 1 scoope CFM protein (Protien factory), 1 scope EAS low carb Protien, 1 tbls of coconut oil, 1 tbls peanut butter
Are you a morning workout person??? Not sure what's in the pre ignition but anything funky that could give you an insulin spike should be avoided. Caffeine and creatine before and after workout is fine. I would also go with whey isolate with small amount of carbs and go low carb the rest of the day until the evening when you would backload. This is all assuming you are a morning gym person of course. Ditch the honey and fruit and possibly beef jerkey. The jerkey tends to have spices and dextrose that could cause an insulin spike. Not too many eggs at once and try to eat them with a fat source(butter bacon etc.) If you want to lose weight keep your fat and protein around 1:1 per lb of body weight on low carb days and .5:1 on back load days. Carbs are little more tricky. Can play around a bit but the book numbers based on how much you lost on your prep phase is a good place to start
I am a morning workout person. 4:45-6:00amI will nix some these items. I always thought jerky was a ULC snack. I switch to bacon. I read in the forums that is the best.I use the pre workout because I have it and it help to get me a bit more at the gym when I'm there at 4:45. I can try and change it to the green tea and coconut oil and the caffeine pill?My goal is the same as most, lose my last bit of fat on my belly and chest area and bulk up a bit more. I have good definition on my shoulder and arms and even have a 2 to 4 four pack going some days. I am trying to keep my carbs on CBL nights to 200-300.My ULC days I try only eat protein and fats and keep to the macros I have been doing CBL for two weeks and have noticed strength gains. I’m going track my progress thru the month and hope I’m tweaking the right way. Do you think I should I eat cleaner carbs at night?
Age 456’1” 215 Lbs12-13% BF – would like to be under 10%LBM-185BMR 2007, TDEE 3462Workout 4-6 days a week Wake up 4amCaffeine pill and pre workout drink 2 scoops (Six Star pre–ignition)Cut out4:45 – 6:00am workoutCreatine 30-45 min after workout9am 10 g BCAA drink with Kelloggs K20 (5 g protein5g fiber)Cut out for sure. Stuff like that is pure junk. Even if you using it as a carb source for PWO its still not good. Stick to the PWO shake with out carbs. Not sure why this shake is 3 hours after your workout.10:30am green tea with 2 tbs of honeyThis alone will sabotage your entire diet. Not really sure why this is here12:30pm green salad with 2 egg whites, 1 cup of chix or steak Homemade oil and red wine vinegar dressing String cheese or babybel. 1 hard boiled egg2:00pm 1/4 cup mixed nuts or 2 oz beef jerkyBeef jerky can have a lot of trace carbs and same with nuts however if you are staying under 30 you should be fine. 5:00pm 1/3 lean meat, 1/3 starch carbI am assuming this is after a workout?, 1/3 veggies (varies)7-9pm ice cream (1cup), homemade cookies (6-8), fruit (1 cup)I would include protein in this meal9:30 -10pm Bed timePlease critique and let me know if I need to provide more infoThanks
You are taking in well over 30 carbs during the day and you really aren't following any of the CBL guidelines so my first question is do you have the book?
I forgot I also have a protein shake with 1 scoope CFM protein (Protien factory), 1 scope EAS low carb Protien, 1 tbls of coconut oil, 1 tbls peanut butter
I would drop this as well. Stick with whole foods.
I am a morning workout person. 4:45-6:00amI will nix some these items. I always thought jerky was a ULC snack. I switch to bacon. I read in the forums that is the best.I use the pre workout because I have it and it help to get me a bit more at the gym when I'm there at 4:45. I can try and change it to the green tea and coconut oil and the caffeine pill?My goal is the same as most, lose my last bit of fat on my belly and chest area and bulk up a bit more. I have good definition on my shoulder and arms and even have a 2 to 4 four pack going some days. I am trying to keep my carbs on CBL nights to 200-300.My ULC days I try only eat protein and fats and keep to the macros I have been doing CBL for two weeks and have noticed strength gains. I’m going track my progress thru the month and hope I’m tweaking the right way. Do you think I should I eat cleaner carbs at night?
Its not the backloads its your food choices during the day. Have you completed the prep phase?
quote author=jlaplaca84 link=topic=15625.msg165820#msg165820 date=1372795775]
Age 456’1” 215 Lbs12-13% BF – would like to be under 10%LBM-185BMR 2007, TDEE 3462Workout 4-6 days a week Wake up 4amCaffeine pill and pre workout drink 2 scoops (Six Star pre–ignition)Cut out4:45 – 6:00am workoutCreatine 30-45 min after workout9am 10 g BCAA drink with Kelloggs K20 (5 g protein5g fiber)Cut out for sure. Stuff like that is pure junk. Even if you using it as a carb source for PWO its still not good. Stick to the PWO shake with out carbs. Not sure why this shake is 3 hours after your workout.10:30am green tea with 2 tbs of honeyThis alone will sabotage your entire diet. Not really sure why this is here12:30pm green salad with 2 egg whites, 1 cup of chix or steak Homemade oil and red wine vinegar dressing String cheese or babybel. 1 hard boiled egg2:00pm 1/4 cup mixed nuts or 2 oz beef jerkyBeef jerky can have a lot of trace carbs and same with nuts however if you are staying under 30 you should be fine. 5:00pm 1/3 lean meat, 1/3 starch carbI am assuming this is after a workout?, 1/3 veggies (varies)7-9pm ice cream (1cup), homemade cookies (6-8), fruit (1 cup)I would include protein in this meal9:30 -10pm Bed timePlease critique and let me know if I need to provide more infoThanks
You are taking in well over 30 carbs during the day and you really aren't following any of the CBL guidelines so my first question is do you have the book?yes I have the book and I have read it twice. maybbe I need to read it again.I have complete 7 days of prep while working out hard and eating nothing but eggs in coconut oil, steak, chix, some bacon some cheese green salads with oil and vingar.I will drop the PWo drink all together. I was doing just creatin.The BCAA was the drink in between my workout and lunch.Tea was becuase I don't drink coffee. HOney was a natural sweetner and for allegies and makes it taste better.the state tha if you workout in the morning you need to eat a carb with your dinner meal and then high glycimic carb at night until bedtime. At dinner,I try to eat white or sweet potatoessome type of rice or sticky pasta. Should I not?? Why would you ask if I was eat my dinner meal after a workout?[
I meant the book states that if you workout in the morning you need to eat a carb with your dinner meal and then high glycimic carb at night until bedtime
You're question and wording seems slightly confusing.Anyway, I'll take a crack at this.Have your morning PWO shake, just don't have carbs in it if you are trying to lose weight.Honey is a no go in ULC part of the day, so use splenda or stevia for sweetness. Cut out nuts or only eat them in pee-meaurased amounts. A BCAA drink after a PWO drink is pointless, don't worry about it, just wait until your hungry and eat a ULC meal.What is Chix?As far as the carbs at night, you do want carbs that will heavily spike insulin, but you will only need 1-2 meals worth. Plus, since you are working out in the morning you wont be able to go as crazy as a night time trainer would which means you need to watch stuff like ice cream and cookies. You can have them, but just have to watch them.
quote author=jlaplaca84 link=topic=15625.msg165820#msg165820 date=1372795775]
Age 456’1” 215 Lbs12-13% BF – would like to be under 10%LBM-185BMR 2007, TDEE 3462Workout 4-6 days a week Wake up 4amCaffeine pill and pre workout drink 2 scoops (Six Star pre–ignition)Cut out4:45 – 6:00am workoutCreatine 30-45 min after workout9am 10 g BCAA drink with Kelloggs K20 (5 g protein5g fiber)Cut out for sure. Stuff like that is pure junk. Even if you using it as a carb source for PWO its still not good. Stick to the PWO shake with out carbs. Not sure why this shake is 3 hours after your workout.10:30am green tea with 2 tbs of honeyThis alone will sabotage your entire diet. Not really sure why this is here12:30pm green salad with 2 egg whites, 1 cup of chix or steak Homemade oil and red wine vinegar dressing String cheese or babybel. 1 hard boiled egg2:00pm 1/4 cup mixed nuts or 2 oz beef jerkyBeef jerky can have a lot of trace carbs and same with nuts however if you are staying under 30 you should be fine. 5:00pm 1/3 lean meat, 1/3 starch carbI am assuming this is after a workout?, 1/3 veggies (varies)7-9pm ice cream (1cup), homemade cookies (6-8), fruit (1 cup)I would include protein in this meal9:30 -10pm Bed timePlease critique and let me know if I need to provide more infoThanks
You are taking in well over 30 carbs during the day and you really aren't following any of the CBL guidelines so my first question is do you have the book?
yes I have the book and I have read it twice. maybbe I need to read it again.I have complete 7 days of prep while working out hard and eating nothing but eggs in coconut oil, steak, chix, some bacon some cheese green salads with oil and vingar.I will drop the PWo drink all together. I was doing just creatin.You shouldn't skip the protein hereThe BCAA was the drink in between my workout and lunch.Tea was becuase I don't drink coffee. HOney was a natural sweetner and for allegies and makes it taste better.Its also all carbs and will spike your insulin big timethe state tha if you workout in the morning you need to eat a carb with your dinner meal and then high glycimic carb at night until bedtime. At dinner,I try to eat white or sweet potatoessome type of rice or sticky pasta. Should I not?? Why would you ask if I was eat my dinner meal after a workout?
Yes, forgot to ask if you read the book. It will answer a lot of your questions. It will leave you with many too but that is where these forums will help. Your day should roughly look like thisAm workout fasted(caffeine and creatine are fine)Pwo shake around 30 min after workout of whey isolate,leuicine,creatine and small amount of carbs(dextrose or well ripened banana) Exclude carbs if weight loss is your goal. 60-90 minutes later would be your first ulc meal. Stay ulc for rest of the day (if your going to workout the next morning you can backload if not stay ulc. )Remember your macros and don't eat anything whole wheat health junk. It will slow your insulin response which is no good. Fruit, honey, agave, excess sugar whole wheat have no place in this diet. Backloads should consist of quick spiking carbs like potatoes,rice,white bread. Start your backloads with these clean sources and then end with junkier stuff like ice cream cookies etc. BUY AND READ THE BOOK. There is so much more info.
You're question and wording seems slightly confusing.Anyway, I'll take a crack at this.Have your morning PWO shake, just don't have carbs in it if you are trying to lose weight.Honey is a no go in ULC part of the day, so use splenda or stevia for sweetness. Cut out nuts or only eat them in pee-meaurased amounts. A BCAA drink after a PWO drink is pointless, don't worry about it, just wait until your hungry and eat a ULC meal.What is Chix?As far as the carbs at night, you do want carbs that will heavily spike insulin, but you will only need 1-2 meals worth. Plus, since you are working out in the morning you wont be able to go as crazy as a night time trainer would which means you need to watch stuff like ice cream and cookies. You can have them, but just have to watch them.
OKSorry for being confusing. I'm an IFlow carb guy (under 100) that is have some issues trying to adjust to the 33 net carbs. So honey is out altogether. I also heard when Kiefer did a pod cast, he said to cut out the PWO if you are trying to cut up or lose weight. In the IF days the drink while fasting between meals when BCAA. I swore Keifer also said that was ok. I will eliminate that also.Chix = ChickenI will cut back on the ice cream and cookies and add rice chex. Can I have Milk with the cereal?I will need to recheck the forums on the ULC meals so I can add them in when I'm hungry. Which is all the time!!??
this is what i have been following from the bookThe rest of the program is identical: just withhold carbs until dinnertime, say 6 p.m. or so, and have one carb-laden meal and possibly asugary meal an hour or so after that. To determine the extent of thecarbs to eat, following these guidelines based on goals.NOTE: When training fasted first thing in themorning, you will include carbs in your posttrainingshake, but not again until dinner time. Ifyou don’t train the next morning, either don’t eatcarbs for dinner or eat light.
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