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I figured a lot of these posts in here are people posting their diets, and asking for critiques/tweaks to make them better. So I figured it would be helpful if there was one thread where everyone could just post their diets, and other members could help and give advice. Also, it's just nice to have a single place to look to see what other's are backloading with, interesting food choices, all the jazz. I'll go first obviously. I just got done using CBL SA to lean down to what's been measured at roughly 9% BF. I'm only 6'2", and about 180 lbs now though, so obviously it's time for some Density Bulking. Here's what I'm thinking.Wake-up: Sip some water, coffee, tea, go to class, bleh bleh bleh2pm: 6 Tequila Lime Chicken wings with ranch, 2tbsp of VCO, 4 fish oil pills4pm: Train5pm: 2 scoops whey + 80g carbs from Gatorade6pm-8 pm:2 pop-Tarts2 cups of Jasmine Rice, 8oz chicken, soy sauce6 chocolate chip pancakes + syrup11pm: 2 scoops wheyWhile cutting, I ended up eating around 2500kcal, with 250g Carbs. The new meal plan will be about 3100kcal with 400g Carbs (I'm going to ramp up to this in hte coming weeks). I lift 6x a week, so my one off day, I'll probably only eat <200g Carbs. Thoughts? Critiques?I also take 4 fishoil a day, a multi, and am getting creatine tomorrow, which i have no idea how to use effectively lol (Will probably just do what Kiefer recommends in the book)
6 days a week? ???Give yourself some time to rest, man. You're gonna burn yourself out. A 6 hour window for backloading isn't really optimal, either. Try to keep it to 4 hours, if possible. (2 hours is a long time to dedicate to a couple poptarts) I noticed that I felt better when I shortened my BL window and wasn't spending a quarter of my day filling up on sugar.
I figured a lot of these posts in here are people posting their diets, and asking for critiques/tweaks to make them better. So I figured it would be helpful if there was one thread where everyone could just post their diets, and other members could help and give advice. Also, it's just nice to have a single place to look to see what other's are backloading with, interesting food choices, all the jazz. I'll go first obviously. I just got done using CBL SA to lean down to what's been measured at roughly 9% BF. I'm only 6'2", and about 180 lbs now though, so obviously it's time for some Density Bulking. Here's what I'm thinking.Wake-up: Sip some water, coffee, tea, go to class, bleh bleh bleh2pm: 6 Tequila Lime Chicken wings with ranch, 2tbsp of VCO, 4 fish oil pills4pm: Train5pm: 2 scoops whey + 80g carbs from Gatorade6pm-8 pm:2 pop-Tarts2 cups of Jasmine Rice, 8oz chicken, soy sauce6 chocolate chip pancakes + syrup11pm: 2 scoops wheyWhile cutting, I ended up eating around 2500kcal, with 250g Carbs. The new meal plan will be about 3100kcal with 400g Carbs (I'm going to ramp up to this in hte coming weeks). I lift 6x a week, so my one off day, I'll probably only eat <200g Carbs. Thoughts? Critiques?I also take 4 fishoil a day, a multi, and am getting creatine tomorrow, which i have no idea how to use effectively lol (Will probably just do what Kiefer recommends in the book)
How old are you? What does your training look like?As for the creatine, take it PWO, mix in warm water until it dissolves completely, that makes it easier on the stomach.
I figured a lot of these posts in here are people posting their diets, and asking for critiques/tweaks to make them better. So I figured it would be helpful if there was one thread where everyone could just post their diets, and other members could help and give advice. Also, it's just nice to have a single place to look to see what other's are backloading with, interesting food choices, all the jazz. I'll go first obviously. I just got done using CBL SA to lean down to what's been measured at roughly 9% BF. I'm only 6'2", and about 180 lbs now though, so obviously it's time for some Density Bulking. Here's what I'm thinking.Wake-up: Sip some water, coffee, tea, go to class, bleh bleh bleh2pm: 6 Tequila Lime Chicken wings with ranch, 2tbsp of VCO, 4 fish oil pills4pm: Train5pm: 2 scoops whey + 80g carbs from Gatorade6pm-8 pm:2 pop-Tarts2 cups of Jasmine Rice, 8oz chicken, soy sauce6 chocolate chip pancakes + syrup11pm: 2 scoops wheyWhile cutting, I ended up eating around 2500kcal, with 250g Carbs. The new meal plan will be about 3100kcal with 400g Carbs (I'm going to ramp up to this in hte coming weeks). I lift 6x a week, so my one off day, I'll probably only eat <200g Carbs. Thoughts? Critiques?I also take 4 fishoil a day, a multi, and am getting creatine tomorrow, which i have no idea how to use effectively lol (Will probably just do what Kiefer recommends in the book)
1. Thank for realizing its "time" to DB. You got the height so putting on a little weight might be good. 2. Take roughly 10 grams of creatine a day. I know when I first started using I was at 20 grams for 10 days. That might be something you want to research, since it will really shock your body. You should take it first thing in the morning. It doesn't need to be in warm water, you can put it in anything, its not going to ruin the integrity. 3. I'm thinking you should find a routine that's not 6 days. There are very few people that can pull off this type of spit and fully recover enough to grow. (cue the critics) 4. Move the poptarts to w/ or right before the pancakes.
I figured a lot of these posts in here are people posting their diets, and asking for critiques/tweaks to make them better. So I figured it would be helpful if there was one thread where everyone could just post their diets, and other members could help and give advice. Also, it's just nice to have a single place to look to see what other's are backloading with, interesting food choices, all the jazz. I'll go first obviously. I just got done using CBL SA to lean down to what's been measured at roughly 9% BF. I'm only 6'2", and about 180 lbs now though, so obviously it's time for some Density Bulking. Here's what I'm thinking.Wake-up: Sip some water, coffee, tea, go to class, bleh bleh bleh2pm: 6 Tequila Lime Chicken wings with ranch, 2tbsp of VCO, 4 fish oil pills4pm: Train5pm: 2 scoops whey + 80g carbs from Gatorade6pm-8 pm:2 pop-Tarts2 cups of Jasmine Rice, 8oz chicken, soy sauce6 chocolate chip pancakes + syrup11pm: 2 scoops wheyWhile cutting, I ended up eating around 2500kcal, with 250g Carbs. The new meal plan will be about 3100kcal with 400g Carbs (I'm going to ramp up to this in hte coming weeks). I lift 6x a week, so my one off day, I'll probably only eat <200g Carbs. Thoughts? Critiques?I also take 4 fishoil a day, a multi, and am getting creatine tomorrow, which i have no idea how to use effectively lol (Will probably just do what Kiefer recommends in the book)
You need to eat A LOT more during the ULC portion. Also on DB you are supposed to have breakfast. Toss in a pound of beef during the ULC portion and you will be set. Also if you plan on lifting six days a week, backload as normal every night. That is a lot of volume and you are going to be constantly depleted.
Thanks for the advice so far guys. The 6 day lifting is the program Big Beyond Belief, so it cycles intensity weekly. I really like it, and honestly feel something like CBL is perfect for it.I'll try and shorten the BL window to about 3 hours, if ya'll think that's better. Can I ask why I need to eat more during the ULC? Couldn't I just eat more later to make up for it?And regarding the creatine, am I suppose to 'load' it for a week or so? Or is that really unnecessary?
Don't you follow the T-Nation log fairly religiously (started 2.0)? I thought you already had the book and have been having a lot of success?
Thanks for the advice so far guys. The 6 day lifting is the program Big Beyond Belief, so it cycles intensity weekly. I really like it, and honestly feel something like CBL is perfect for it.I'll try and shorten the BL window to about 3 hours, if ya'll think that's better. Can I ask why I need to eat more during the ULC? Couldn't I just eat more later to make up for it?And regarding the creatine, am I suppose to 'load' it for a week or so? Or is that really unnecessary?
There are a lot of catabolic signals in the morning. While this is beneficial when you are trying to lose bodyfat, this will also limit muscle growth. On Density Bulk we are trying to get as much muscle growth as possible so we want to eat to be anti-catabolic. Really you should be eating as frequent as possible too during this time.
Thanks for the advice so far guys. The 6 day lifting is the program Big Beyond Belief, so it cycles intensity weekly. I really like it, and honestly feel something like CBL is perfect for it.I'll try and shorten the BL window to about 3 hours, if ya'll think that's better. Can I ask why I need to eat more during the ULC? Couldn't I just eat more later to make up for it?And regarding the creatine, am I suppose to 'load' it for a week or so? Or is that really unnecessary?
There are a lot of catabolic signals in the morning. While this is beneficial when you are trying to lose bodyfat, this will also limit muscle growth. On Density Bulk we are trying to get as much muscle growth as possible so we want to eat to be anti-catabolic. Really you should be eating as frequent as possible too during this time.
Ok that makes sense then. I'll probably start incorporating the shakes Kiefer suggest then.
Don't you follow the T-Nation log fairly religiously (started 2.0)? I thought you already had the book and have been having a lot of success?
Yeah, I love it! During the summer, I managed to maintain my weight while getting leaner and stronger, then the last month or so successively dropped a lot of body fat while getting stronger. Now I'm ready to try and really bulk with this diet. I just posted to give a rough idea of what I'm doing, and I don't frequent this board as much as I should, so I know a lot of ya'll know about suggestions/revisions/tweaks Kiefer and other successful members have made to CBL that aren't in the first edition of the book. Just wanted some extra input, that's all.
Supp Spidey! Welcome aboard. Honeslty thought youd have this all figured out by now though! d-;Looks like your still trying to go low/low fat though. And thats not enough food pre-workout for a cut even! Also more meat!
Supp Spidey! Welcome aboard. Honeslty thought youd have this all figured out by now though! d-;Looks like your still trying to go low/low fat though. And thats not enough food pre-workout for a cut even! Also more meat!
Hey Gl;itche, good to see ya man!I'm not 'trying' to go low fat. I just try to 1) avoid fats in my backloads, and 2) I've never felt too great eating too much pre-workout. More fats is obviously a viable option when I stall in gaining and need some quick calories!Mind giving me a layout of your diet? I always appreciate your input.
Supp Spidey! Welcome aboard. Honeslty thought youd have this all figured out by now though! d-;Looks like your still trying to go low/low fat though. And thats not enough food pre-workout for a cut even! Also more meat!
Hey Gl;itche, good to see ya man!I'm not 'trying' to go low fat. I just try to 1) avoid fats in my backloadsdont, go fatty in your last meal. fat takes 2-3 hours to become available as energy, insulin and carbs should be cleared by then if you are eating properly., and 2) I've never felt too great eating too much pre-workout. everyones different here, I eat about 2 hours pre workout and make sure to get some MCTs right before training. I suck without them! More fats is obviously a viable option when I stall in gaining and need some quick calories! do this!Mind giving me a layout of your diet? I always appreciate your input.
Since you asked! Currently since Im still in recomp mode Im not eating a ridiculous amounttraining days (mon, wed, fri)7:15 wake8:00 black coffee 11:00 coffee with cream, coconut oil and 10g whey iso 2:30-3:00 half roast chicken, 50-60g of almonds4:30 coffee with MCT oil pre training5:00 training with BCAA mix7:00 whey iso + dextrose7:30-8:00 350-400g chicken, 1 cup (uncooked) white rice (sometimes mud cake/raspberry buns) skittles/gummy bears 9:30 300g beef (some times just whey iso if late or lazy) 1/4 tub ice creamfishoil with last mealoff days (tues, thurs)7:15 wake8:00 black coffee 11:00 coffee with cream, coconut oil and 10g whey iso2:30-3:00 KFC, usually a grilled double down and an extra fillet, sometimes 8 pack of grilled wings and a fillet (no more than 10g carb max here)4:00 coffee with cream or coconut oil 6:00 3 beef patties with cheese, spinach salad9:00 200-250g streaky bacon, 4 egg omlete with cheese, 1/2 capsicum (bell pepper) fishoils spread through out mealsSaturdaysLike other off days but minus KFC, extra beef streak/lamb meal instead. FishoilSundays Like Saturday except I have a PWO shake of whey iso and dextrose. Then I have dinner with my parents. Whatever they have, I eat! Sometimes have Ice Cream at home before bed if I dont think I got enough carbs and a whey iso shake if I didnt think I got enough protein. FishoilI was breaking my fast earlier in the day with Coconut oil in the first coffee but I found that fat loss stopped so I removed that and its been improving again.
Thanks man. So really I should just try to add some fattier cuts of meat to my diet. even on training days? I may just change out the chicken with rice, for 80/20 beef and rice, and up the amount to about 10-12 oz. And on the eating before lifting, I usually can't even take 2 tbsp of VCO any earlier then 2 hours before lifting, or else I feel horrible. lol. I can try to add in the AM shake every morning before I run to class, but I feel that may be to the extent I can add food to the ULC part of the day in any real way lol
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