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Well I finally got to the point where I am going to start CBL.Payday is thursday and i will be picking up some whey iso, and a 50/50 blend of Maltodextrin/dextrose.I hit up the bod pod today and the results are in....15% BF201#that puts me at 170# LBMI think thats a good place to start.My goal is to continue losing fat and gain some muscle!Ideal weight would be 200 @ 10%that requires a gain of 10#LBM while maintaining weight.Any tips or helpful hints would be greatly appreciated!I plan on lifting M, Tu, Th, Fri, And some brisk Cardio on the weekends (while eating ULC)Backloads will consist of 200-300g of carbs and be relatively low fat.200 on lighter lifts, 300 on bigger lifts!Sweat is the Exhaust of my Success.
Everything looks pretty good except I am not a huge fan of basing your carb intake on what muscle group or how heavy you trained. There are so many factors that go into how many carbs you should eat that it's pretty hard to predict.I think the key to using CBL for fat loss is basing your diet on foods that aren't super calorically dense or hyperpalatable. Also make sure you are getting around half of your protein intake for the day in the backload. people that tend to eat very low amounts of protein in the backload tend to overeat carbs. I also found that fat in the backloads to also be beneficial.
Ok so maybe it would be a good idea to start with a relatively stable number of carbs per backload and adjust accordingly? What kind of foods would you recommend? I was thinking sweet potatoes, white rice, instant oatmeal, maybe some french bread from time to time, fruity pebbles, Fat free ice cream, and occasionally finish the night off with some fats (cookies, maybe like a PB&J sando)As far as the protein i was thinking of just sticking to the good ol reliable chicken breast for dinner, or some lean cuts of steak.As far as protein in the ULC portion of the day i was thinking eggs/hamburger.How does that sound?
What ibob said, and I'd add that trying to calculate carb amounts based on activity is always a crapshoot. Go with how watery or how tight you feel, then adjust the next backload accordingly. Food choices seem good. Having some protein and fat with carbs tends to be more satisfying and filling whereas you will be able to eat a gallon of low fat ice cream before your body tells you it has had enough. For example just adding butter to sweet potatoes or coconut milk to rice make those more filling and taste better, so don't be afraid of the fats.
ok so throw out the carb amount based on lifts, and go off of how im looking/feeling. GOT IT!how do you guys feel about greek yogurt and FroYo?I have a massive sweet tooth and thought about implementing some of that in.My plans for backloads goes as follows:fast until 11-12 (only having coffee up until then)ULC Lunch around noonlift at 5 (about 75 minutes in the gym)Immediately following lift PWO Whey/ 50/50 blend of malto/dextroseDinner at 7Dessert at 830SleepWake up, Repeat!
Dont they sell it in the stores? LIke by the ice cream?I think i might try that out!!!UGHHHHH im ready for next week already!carbs on carbs on carbs!ready to get shredded!Ready to get stronger!
ok so throw out the carb amount based on lifts, and go off of how im looking/feeling. GOT IT!
I don't want to say throw it out completely, but be aware that there are other factors that effect this and be prepared to troubleshoot. With CBL, if it seems like you are overeating, you probably are.
My goal is to start low and adjust accordingly. Not ever going over 200g for the first 2 weeks. Then I'll go from there. How much fat have you noticed was beneficial in a backload?Just curious for a reference point.
My goal is to start low and adjust accordingly. Not ever going over 200g for the first 2 weeks. Then I'll go from there. How much fat have you noticed was beneficial in a backload?Just curious for a reference point.
That sounds like a good strategy. The fat in the backload is not something that matters. Just make sure you aren't taking in too much for the whole day.
Well the first half of my ulc day allows for 44g of fat. So do you think as long as I keep it under 80g I'd be fine??
Well the first half of my ulc day allows for 44g of fat. So do you think as long as I keep it under 80g I'd be fine??
80 g is too low since you are looking for a recomp instead of radical fat loss. I'd probably consume about 120 g of fat for the whole day. I would consume more fat during the ULC part of the day. Those numbers in the CBL book are MINIMUMS, not maximums.
Ok! I like the feedback ibob. I really appreciate the help. So maybe 80 in the morning? I thought I needed to keep fats low sine I'm reintroducing carbs back into the diet for my energy source! Fat loss is my primary goal but adding some muscle is also on my radar!
It depends really, I have found I cannot stay lean while having a lot of fat and carbs combined in the same day. 100 g is pretty much my upper limit in terms of fat, so I either keep it fattier during the day and leaner at night or the reverse, but I wouldn't do both. You don't really need much over 75-100 g depending on your size, fats' purpose being keeping you healthy and not really performance. Then again I prioritize carbs because I need them with my training schedule, but your mileage may vary. CBL allows for some flexibility in terms of choices, but if you are looking to optimize it, some options become less macro friendly. Just sayin' check out how it goes. Also I wish 80 g of fat was low for me right now, pretty much in bodybuilder diet mode.
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