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Honestly, I think the 5g of carbs would be mostly pointless...I understand the whole high insulin spike to cause a hypoglycemia rebound but I highly doubt the 5g of dextrose would cause much of anything. That's like, 1.5 teaspoons.I think 5g of leucine makes much more sense, seeing as leucine stimulates insulin and 5g of the causes the maximum effect from it...I really hope that all made sense, I'm about to sleep after a backloaded and I'm getting pretty zoned out at this point, haah.
bueno idea? sounds like it.
Yeah, I like that idea better too. I've been doing something similar on ULC nights. Whey Isolate + 1T coconut oil. I feel drowsy in about 20-30 minutes. I'm going to make tranquilizer darts out of it for unruly Soldiers with 3mg melatonin.
Hahaha!
Hey guys.awesome thread here.I'm 8 weeks out from my first BB contest, and as I can't get a DH expert I'm following this thread very closely.I have been CBL for 6+ months, and was 98.8kgs at 10.6% bf at the end of my 'bulk' (ie, so full visible 8 pack abs!), so have been using my own hyrbid form of CNS and CBL for my cut.I'm down to about 6-7% BF already (veins appearing in my lower abs), but i'm using the info in this thread and the 'tweaks to CBL' thread to perfect my diet and get me down to those lower 4-5% BF numbers.So i thank you all greatly for your time, effort and expertise.Cheers guys.
Seeking optimal health & performance for myself & others at:
Alex Fergus Coaching - www.AFCoaching.com.auHey guys.awesome thread here.I'm 8 weeks out from my first BB contest, and as I can't get a DH expert I'm following this thread very closely.I have been CBL for 6+ months, and was 98.8kgs at 10.6% bf at the end of my 'bulk' (ie, so full visible 8 pack abs!), so have been using my own hyrbid form of CNS and CBL for my cut.I'm down to about 6-7% BF already (veins appearing in my lower abs), but i'm using the info in this thread and the 'tweaks to CBL' thread to perfect my diet and get me down to those lower 4-5% BF numbers.So i thank you all greatly for your time, effort and expertise.Cheers guys.
Nice that's good stuff. Anything you noticed helped the most as you train to get BF% down?Hope you do well in your prep phase. Gotta throw my shout outs to all the bodybuilders out there. Much respect!
Hey Gremlin, just want to shout out to you for all your contributions to the boards. I dig the advanced stuff, and you're full of it!
Hey Gremlin, just want to shout out to you for all your contributions to the boards. I dig the advanced stuff, and you're full of it!
Heck of a compliment there... ???Just kidding - couldn't resist!
Hey Gremlin, just want to shout out to you for all your contributions to the boards. I dig the advanced stuff, and you're full of it!
Heck of a compliment there... ???Just kidding - couldn't resist!
Thanks. I'm really focused on this stuff right now. Helps keep my mind preoccupied. Plus I love helping people with puzzles of what is going on in their bodies to achieve their goal sets. I find the body is fascinating, and how Keifer has challenged the fitness industry with some new ideas has really made me start to focus on the lacking part of everyone's success...their dietary habits.I used to train at a Gold's Gym after my studies at Oregon State, and I really enjoyed working with people. The one thing that I found was the toughest thing behind training people was the fact that I couldn't control their diets. It really makes no difference whether or not I'm kicking someone's butt in the gym 3-4hours a day and they're doing the HIIT, endurance cardio, hiking, biking, blah, blah, blah for 5-6hours/week. It's those other times when they're at home and eating with there families or at work that make the difference. I started prepping one of my gals meals one year that she was having trouble dropping the weight. I fixed her several meals a day and she paid me some extra for it. She was training 3/week with me and doing cardio 6/week (45-60min of stair mill). She wasn't dropping the extra weight and I knew it had to be her diet. I helped her lose about 6lbs in 21 days just with that little tweak. Of course if I had known then, what I know now, I would have gotten her down to 10%BF in 3 weeks, but you know...hindsight.Now I delve into whatever new science I can find to help people out in my free time (which I have a lot of at the moment). LOL.
The flow chart is up with what I have so far. I haven't had much commentary on it either way…thoughts? See 1st page in attachments.
The flow chart is up with what I have so far. I haven't had much commentary on it either way...thoughts? See 1st page in attachments.
Fantastic!How do we get to it?
Awesome! Would definitely be psyched to see it, trying to find it
The flow chart is up with what I have so far. I haven't had much commentary on it either way...thoughts? See 1st page in attachments.
Fantastic!How do we get to it?
Awesome! Would definitely be psyched to see it, trying to find it
http://dangerouslyhardcore.com/forum/index.php?topic=3411.0 Look here, first post attachments. They look like garbage if I try and insert them on the forum itself.
- If you want to eat cheese, eat it post workout (~1h after your shake) or else keep it out of the diet. Same goes for eggs.- Have a Carb Nite (rather have a backload) every 5th day. Not sooner, not later. Well, it actually depends so you might want to play around with the frequency. You might also want to keep the backloads shorter + play around with carb and fat amount in your backloads.- Keep it clean, IE selfmade fries in the oven etc. Keep the degree of the processing of the food very low to not existent.- Don't fast longer than 12h and then break the fast with fat and protein.
Should I take eggs out of my CNS diet?
Should I take eggs out of my CNS diet?
It's one of those individualistic things. If you are stalling and everything is on point, e.g. protein at 0.8-1.3g/#BW with 1:1 PRO:FAT ratio , have removed everything else that is questionable such as cheese (dairy), vegetable-sourced fats, removed Ace-K, and the eggs are the only thing besides meat and 'approved' fats (coconut oil, mct oil), then pull them and see what happens. While we debate over how many at a sitting are 'okay', the leucine content may tend to spike insulin, so we all pretty much agree to never eat them alone, rather with some form of fat that will mitigate the insulin response, ideally a fatty meat such as is the basis of your CNS protocol (bacon, etc. as stated in the book).Conversely, if you have them in your diet and are progressing adequately, don't fix it if it ain't broke. Will removing them accelerate your fatloss if you are already progressing? Maybe, maybe not. You are your own guinea pig, so give it a try and report back so we all can benefit.
Should I take eggs out of my CNS diet?
It's one of those individualistic things. If you are stalling and everything is on point, e.g. protein at 0.8-1.3g/#BW with 1:1 PRO:FAT ratio , have removed everything else that is questionable such as cheese (dairy), vegetable-sourced fats, removed Ace-K, and the eggs are the only thing besides meat and 'approved' fats (coconut oil, mct oil), then pull them and see what happens. While we debate over how many at a sitting are 'okay', the leucine content may tend to spike insulin, so we all pretty much agree to never eat them alone, rather with some form of fat that will mitigate the insulin response, ideally a fatty meat such as is the basis of your CNS protocol (bacon, etc. as stated in the book).Conversely, if you have them in your diet and are progressing adequately, don't fix it if it ain't broke. Will removing them accelerate your fatloss if you are already progressing? Maybe, maybe not. You are your own guinea pig, so give it a try and report back so we all can benefit.
Yeah, Marty is dead on. If you're progressing fine with eggs and bacon in the AM, sub-AM periods or later then keep them in your diet. I think they're still one of the best foods out there. However, if you've stalled and you don't know other tweeks, this is one of them that has helped a few of us out. Despite my dislike of not eating eggs. I've eaten eggs in my diet since, well yeah, since I was in college 12 years ago and earlier. I don't think I've ever missed a day where I haven't eaten eggs, and now look at me and rebelling and not eating eggs at all. Quite sacrilegious really.
so some advices that work greatly for me- still hitting PRs every now and then (advanced strength in all lifts, pretty close to elite in deadlift and chinups)- current bodyfat 9-10%, just gained some fat in my holidays- I combine leangains and CBL for my cut, which means I fast for 14-16hours.- I lift only 3 days per week- I refeed / backload on every training day (3 times a week) and going for +10%/+20% above maintenanceexample: 2500kcal Maintenance level, eat 2750-3000 kcal- before breaking the fast, I like brisk walking for half an hour- I´m doing LISS Cardio on the bike every OFF Day for an hour, while watching movies or whatever- OFF Days are always ULC, I try to keep fat and protein very high, but I´m going for -30%/-40% below maintenance example 2500kcal maintenance - OFF Day 1500kcal, usually with 100 grams of fat and 160g Protein- I eat ULC before my workout and I´m keeping the calories low to eat as much carbs after the workout as possible while not going completely overboard with the calories,usually having 50g fat / 60g Protein before working out, salmon, coconut milk, 1 egg or whey protein and veggies- i´m not eating any fat during my backload, except maybe fishoil if I didnt have salmon preworkout.- just eating clean high gi foods - potatoes / rice with chicken breast- postworkoutshake consists of whey, 2 very ripe bananas and creatine- taking vitamin d3, fishoil, multivitamin, extra calcium since dairy is low, zma...- the workout should only be there to keep your strength or maybe even increase it, currently doing 5/3/1- count your calories, if you want to lose fat while being at single digits alreadyso it´s pretty much a combination of UD2.0(glycogen depletion workouts), leangains(fasting and LISS Cardio) and CBL(carbs only after the workout, refeeding), works great so far.
This is a very similar protocol to which I followed, eventually reaching 6%. Now at around 8% again unfortunately due to Vegas destroying me!
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