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StatsHeight: 5'11Weight: 93kg/205lbsAge: 25Body Fat: around 10%?Training Modality: Olympic LiftingI train 5 days a week, 4 of which are two-a-days. The morning session on the two-a-days is technique based and doesn't usually involve any heavy resistance work. The second workout in the mid afternoon involves heavy cleans or snatches, pressing, pulling/deadlifting and squatting. Each of the ignition/hypertrophic shakes are based on Strength Accumulation protocols.I do add Spinach, Brocolli, and mini sweet peppers (red, orange, yellow) in between meals or when I'm feeling hungry and its not meal time.8:00 Wake Up 1 TBSP Coconut Oil Coffee (optional) F:14g9:30 Pre Workout Caffeine (200mg) or Coffee10:00 AM Training Session 11:30 Post Workout Hypertrophic Shake (0 Carbs) P:35g12:30 Lunch 1 (Fish Oil 1.5g) 2 Bacon Strips and 1/2 cup Cottage Cheese F:16.5g/P:24g1:30 Lunch 2 2 Bacon Strips and 3 Large Eggs F:29g/P:28g2:30 Pre Workout Ignition Formula F:14g/P:10g3:00 PM Training Session5:30 Post Workout (Fish Oil 1.5g) Hypertrophic Shake (50g Dextrose) C:50g/P:35g6:00 Snack (30 min post workout) 1/2 cup Cottage Cheese and 10 Sweetarts F:2.5g/C:10g/P:14g7:30 Dinner 1 1/3 Hypertrophic Shake (0 carbs), 1 cup of white rice, 2 oz 93/7 ground beef 35g Dextrose/35g Maltodextrin shake F:4g/C:115g/P:24g9:00 Dinner 2 (Fish Oil 1.5g) 1/3 Hypertrophic Shake (0 Carbs), 1.5 cups Cocoa Krispies, 1 Cup 2% milk 25g Dextrose/25g Maltodextrin shake F:7g/C:115g/P:23g10:00Dinner 3 1/3 Hypertrophic Shake (0 Carbs), 2 Russet potatoes, 2 oz 93/7 ground beef 30g Dextrose/30g Maltodextrin shake F:4g/C:110/P:29g 11:30 Lie down in Bed 2 TBSP Magnesium (Sleep Aid)Total Macros:Fat: 91gProtein: 222gCarbohydrates: 400gPlease be brutal if need be. After following CBL (Loosely admittedly) for a few months and seeing the gains I made, I'm really interested in what progress could be made if I stick to it consistently.
Is there a reason you don't really start eating until 7:30? Glut4 is translocated most strongly 2 hours PWO so I would try to get most of your carbs in that window as possbile. Also, while not a problem, I would personally get my carbs from actual food instead of carb powder (with PWO shake being the exception), but that is your choice.Overall though it looks pretty good.
What I did was basically combine the sample meal plans at the end of the CBL book for 9 AM training and 2 PM training. I was under the assumption those times were based on a 7 AM wake up time.I wake up at 8 AM, so I just extended everything an hour. In the 2 PM training schedule, Keifer suggests waiting 2 hours for post-postworkout to begin splurging. Do you still think thats a little late? Ideally I would move the training session to a later time, but that won't be possible for at least the next month.I agree I would like to get the majority of my nutrients from food, but I would like to stay as clean as possible and its just hard to eat 350g+ in rice and potatoes. Any suggestions on some dextrose based foods that don't fill you up so much?
What I did was basically combine the sample meal plans at the end of the CBL book for 9 AM training and 2 PM training. I was under the assumption those times were based on a 7 AM wake up time.I wake up at 8 AM, so I just extended everything an hour. In the 2 PM training schedule, Keifer suggests waiting 2 hours for post-postworkout to begin splurging. Do you still think thats a little late? Ideally I would move the training session to a later time, but that won't be possible for at least the next month.I agree I would like to get the majority of my nutrients from food, but I would like to stay as clean as possible and its just hard to eat 350g+ in rice and potatoes. Any suggestions on some dextrose based foods that don't fill you up so much?
Well I think you also have to consider that your workout is two and a half hours, which is a lot longer than what Kiefer had in mind. I would have the first backload meal at 6:30, but it really isn't a huge deal if you can't do this.As far as dextrose based foods, I am not aware of any, but you could get creative and make homemade things.
I have noticed that I am quite hungry by the time 6:30 rolls around, I think I will bump the first meal up. Thanks for the input!Conceptually, if I could slam all of my 3 dinners into one meal about an hour after working out and not eat anymore before bedtime, is that ok?
I have noticed that I am quite hungry by the time 6:30 rolls around, I think I will bump the first meal up. Thanks for the input!Conceptually, if I could slam all of my 3 dinners into one meal about an hour after working out and not eat anymore before bedtime, is that ok?
Here's what I did last night to give you an idea...6:30- PWO shake(hydro whey/dextrose/recovery formula)7:15- 4 grilled chicken strips, 3 cups of jasmine rice with coconut aminos(soy sauce replacement)9:30- Sweet potato/banana/dextrose pudding mix with vanilla whey isolate. Most days I try to get most of my meals in within 2-3 hours from PWO. I noticed I feel and look the best the next morning.
As far as dextrose based foods, I am not aware of any, but you could get creative and make homemade things.I'm a big fan of using dextrose in stuff like sweet potato doughunts and home made pastries.If you buy the frozen all butter puff pastry, you can add some blitzed fruit and a scoop of dextrose and it makes an amazing pastry filling.Would recommend it mixed with raspberries or cherry in a homemade turnover.
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