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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 weightTo cut out the carbs not the protein. 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?Should be fine.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!!?
Sorry but I know nothing about IF. Honey is definitely a no no. I'm not so sure a out cutting out the PWO. I think if weight loss is the goal then do the PWO sans carbs. Someone will correct me if I'm wrong. I don't normally train in the morning but the way I understood it when you do you can backload the night before. Again I might be off but that's how I understood it and what I do when I train am. After PWO the rest of the day should be ULC until the evening before your next workout of course. As for how many carbs, I treat it like any backload. I stay within my macros and it works for me. Your allowed a small carb meal at night before an off day but I don't. I stay ULC all day. If I remember correctly BCAA are fine to sip on intra training. Milk has carbs but fat also which should be kept low during backloads in in my opinion. It's a toss up. I do some. Check out almond milk if not.
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.
It's still easiest to cut carbs from the PWO shake if fat lose is your main goal. You don't have to, but it requires less tweaking elsewhere.Milk is fine, I use whole milk every single backload.
Ok Thanks guys. I will tweak my days to be ulc -33 net or less until dinner. I will redo my macros for the day to even out the meals more. I also have protein after my workout.
Ok Thanks guys. I will tweak my days to be ulc -33 net or less until dinner. I will redo my macros for the day to even out the meals more. I also have protein after my workout.
Were you having honey during the prep phase?You don't want to aim for 30 net carbs you want to aim as close to 0 as possible. The 30 net is little room you have with trace carbs.
Ok Thanks guys. I will tweak my days to be ulc -33 net or less until dinner. I will redo my macros for the day to even out the meals more. I also have protein after my workout.
Were you having honey during the prep phase?You don't want to aim for 30 net carbs you want to aim as close to 0 as possible. The 30 net is little room you have with trace carbs.
I did have honey during the prep phase, but not every day. Maybe twice in the week.OK I will try to aim for 0Question:I follow the advice and last night I changed my CBL to cleaner and stayed around 200 with some protein. I woke up flat and had no energy. I even took 2 caffeine pills to get me going. I still felt like I had no strength.Thoughts??
Ok Thanks guys. I will tweak my days to be ulc -33 net or less until dinner. I will redo my macros for the day to even out the meals more. I also have protein after my workout.
Were you having honey during the prep phase?You don't want to aim for 30 net carbs you want to aim as close to 0 as possible. The 30 net is little room you have with trace carbs.
I did have honey during the prep phase, but not every day. Maybe twice in the week.OK I will try to aim for 0Question:I follow the advice and last night I changed my CBL to cleaner and stayed around 200 with some protein. I woke up flat and had no energy. I even took 2 caffeine pills to get me going. I still felt like I had no strength.Thoughts??
Are you seeing any results since starting CBL? Are AM workouts your only option?
Ok Thanks guys. I will tweak my days to be ulc -33 net or less until dinner. I will redo my macros for the day to even out the meals more. I also have protein after my workout.
Were you having honey during the prep phase?You don't want to aim for 30 net carbs you want to aim as close to 0 as possible. The 30 net is little room you have with trace carbs.
I did have honey during the prep phase, but not every day. Maybe twice in the week.OK I will try to aim for 0Question:I follow the advice and last night I changed my CBL to cleaner and stayed around 200 with some protein. I woke up flat and had no energy. I even took 2 caffeine pills to get me going. I still felt like I had no strength.Thoughts??
You need more carbs then. It's not so much you needed to drop the carbs, just clean your choices up some and clean you ULC times up.
How much weight did you lose during the prep phase. Check the chart in the book. It will tell you how many carbs per week you should be consuming during backloads based on how much weight you lost during the prep phase. Then divide that number by your number of weekly workouts. It's a good starting point. You can adjust that number up or down based on how you feel and look.
How much weight did you lose during the prep phase. Check the chart in the book. It will tell you how many carbs per week you should be consuming during backloads based on how much weight you lost during the prep phase. Then divide that number by your number of weekly workouts. It's a good starting point. You can adjust that number up or down based on how you feel and look.
I lost around 7.5 lbs so baseline carbs is 682to hit my target weight of 200TargetBW ProtLo ProtHi Fat Low-CarbCalories ProtDeficitLo ProtDeficitHi200 85.4 152.5 37.0 810 54.6 97.5
How much weight did you lose during the prep phase. Check the chart in the book. It will tell you how many carbs per week you should be consuming during backloads based on how much weight you lost during the prep phase. Then divide that number by your number of weekly workouts. It's a good starting point. You can adjust that number up or down based on how you feel and look.
I lost around 7.5 lbs so baseline carbs is 682to hit my target weight of 200TargetBW ProtLo ProtHi Fat Low-CarbCalories ProtDeficitLo ProtDeficitHi200 85.4 152.5 37.0 810 54.6 97.5
Some people are multiplying their baseline carb number by 1.5 and using that as their number spread through out the week....682X1.5=1023.You can divde the carbs up how you like it.
How much weight did you lose during the prep phase. Check the chart in the book. It will tell you how many carbs per week you should be consuming during backloads based on how much weight you lost during the prep phase. Then divide that number by your number of weekly workouts. It's a good starting point. You can adjust that number up or down based on how you feel and look.
I lost around 7.5 lbs so baseline carbs is 682to hit my target weight of 200TargetBW ProtLo ProtHi Fat Low-CarbCalories ProtDeficitLo ProtDeficitHi200 85.4 152.5 37.0 810 54.6 97.5
if I take the 682 and divided by 5 days = 168. seems really lowthe 1023 divided by 5 is 204.6 Basically that what I had last night.
How much weight did you lose during the prep phase. Check the chart in the book. It will tell you how many carbs per week you should be consuming during backloads based on how much weight you lost during the prep phase. Then divide that number by your number of weekly workouts. It's a good starting point. You can adjust that number up or down based on how you feel and look.
I lost around 7.5 lbs so baseline carbs is 682to hit my target weight of 200TargetBW ProtLo ProtHi Fat Low-CarbCalories ProtDeficitLo ProtDeficitHi200 85.4 152.5 37.0 810 54.6 97.5
if I take the 682 and divided by 5 days = 168. seems really lowthe 1023 divided by 5 is 204.6 Basically that what I had last night.
What body part did you train?It is a base number some people need more and some don't. My base number is in the 1200 and I average 300-450 carbs each backload and I look better, feel better then I do with smaller backloads.
How much weight did you lose during the prep phase. Check the chart in the book. It will tell you how many carbs per week you should be consuming during backloads based on how much weight you lost during the prep phase. Then divide that number by your number of weekly workouts. It's a good starting point. You can adjust that number up or down based on how you feel and look.
I lost around 7.5 lbs so baseline carbs is 682to hit my target weight of 200TargetBW ProtLo ProtHi Fat Low-CarbCalories ProtDeficitLo ProtDeficitHi200 85.4 152.5 37.0 810 54.6 97.5
if I take the 682 and divided by 5 days = 168. seems really lowthe 1023 divided by 5 is 204.6 Basically that what I had last night.
What body part did you train?It is a base number some people need more and some don't. My base number is in the 1200 and I average 300-450 carbs each backload and I look better, feel better then I do with smaller backloads.
Today I trained shoulders and arms, Yesterady was hevy back and light legs since I have bad knees
I don't have the book in front of me but forget the chart with hi lo etc etc. The 682 seems low. I lost around six lbs and I think my carbs were somewhere around 1000 give or take. Check the chart section again. Obviously the more workouts the less per backload. Once you get going you can adjust on the fly. You don't necessarily have to backload after every workout. Most people recommend only on heavy lift big muscle group days. Others do every day. Some report results with multiple backloads and others with just a couple. You will find something that works for you.
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