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I've been backloading for about 2 months now but not sure if I'm doing it right! I've read the CBL book etc. but still finding parts of CBL confusing :-[ (I've got a newborn son and it's hard to find the time to read the book 6 times!! lol)I'm about 300lbs but have lifted weights for years on and off but always found it hard to shift the blubber. The 'massive fat loss' tag with the strength accumulation protocol kind of caught my eye, so did the prep phase and lost 11lbs. Thing is, I don't seem to have lost much weight, if any, since I then. I think I've been recomping but can't be sure. I follow a 3 day split, so backload on those 3 nights each week. As long as I don't feel really fatigued or bloated in the morning I count it as a good backload. I mean, my strength has improved considerably every week for 2 months (haven't been this strong for years! And in such a short time!), which makes me think it's working but was really expecting more fat loss. Every time I step on the scales, I just want to give up! >:( Is it possible Im Density Bulking by accident?Is this typical? I fast and don't eat much in the ULC portion of the day (apart from coffee and whipping cream), could that be the reason? Or should I be trying some HIIT on the days in between lifting? If so, should I backload at all?Sorry if that all came out in one confusing heap. Will clarify any points if needed ;D Any help would be really appreciated! 😀Thanks in advance!
Also, just wanted to add that I started the prep phase again today to deplete my glycogen stores to try and kick start some fat loss. Is this going to be beneficial at all?Thanks again!
Also, just wanted to add that I started the prep phase again today to deplete my glycogen stores to try and kick start some fat loss. Is this going to be beneficial at all?Thanks again!
Have you considered Carb Nite? I think that CBL can be tweaked for good fat loss, but I think for easy fat loss, CNS might be the best, especially if that is the main goal!
If you are getting results as increased strength and power while lifting, it is probable that you are building muscle- it may not seem like you are losing fat while at a stagnant weight but you are, then. Also, if you are gaining weight, chances are that it is the same situation and you're rapidly building muscle. I remember when I was still starting (after I had lost 35 lbs when I first started lifting 2 1/2 years ago, I hit a net weight plateau, but body composition changed dramatically, and I wasn't even following a program or watching what I was eating/how much)
Thanks guys. I'll have a look at CNS. Don't know much about it. From what I hear it seems like a CKD?As stupid as it sounds, a part of me is afraid to stop what I'm doing at the moment as Im just really pleased with my lifting. My recovery is brilliant and like I said my strength is going through the roof. I can see improvement in my body composition as well. I think I just need a bit of reassurance that I'm moving in the right direction. I'm in it for the long haul anyway!Any tips on how to tweak for fat loss? Has anyone experienced a lot of fat loss on CBL SA? Or any idea what rate of fat loss could be expected?Sorry for the 20 questions!! :-
This is what I did to loose 8kg of fat in 2 months = http://www.bulletproofexec.com/bulletproof-fasting/I do not see a problem with adding 100g of rice straight after your workout as your only source of carbs while trying to loose the fat, but I would suggest you remove the carbs all together if you want to loose the fat, I was getting stronger every week even thought I kept it 100% low fat for 2 months!You might also want to use less fat than suggested it can be hard to stomach at times.Just my suggestion of what I did.
I've been backloading for about 2 months now but not sure if I'm doing it right! I've read the CBL book etc. but still finding parts of CBL confusing :-[ (I've got a newborn son and it's hard to find the time to read the book 6 times!! lol)I'm about 300lbs but have lifted weights for years on and off but always found it hard to shift the blubber. The 'massive fat loss' tag with the strength accumulation protocol kind of caught my eye, so did the prep phase and lost 11lbs. Thing is, I don't seem to have lost much weight, if any, since I then. I think I've been recomping but can't be sure. I follow a 3 day split, so backload on those 3 nights each week. As long as I don't feel really fatigued or bloated in the morning I count it as a good backload. I mean, my strength has improved considerably every week for 2 months (haven't been this strong for years! And in such a short time!), which makes me think it's working but was really expecting more fat loss. Every time I step on the scales, I just want to give up! >:( Is it possible Im Density Bulking by accident?Is this typical? I fast and don't eat much in the ULC portion of the day (apart from coffee and whipping cream), could that be the reason? Or should I be trying some HIIT on the days in between lifting? If so, should I backload at all?Sorry if that all came out in one confusing heap. Will clarify any points if needed ;D Any help would be really appreciated! 😀Thanks in advance!
Sounds like you are torn between fat loss and strength.... personally if i was you i would do Carb Nite to get your BF% down and then CBL
> I think once you see the fat melting away you will forget all about strength. Unless your an athlete trying to play pro football i would prioritize re composition first.... in the end I think it will make you happier. And once you do CNS for a little while you can switch to CBL and sustain the fat loss/and start working on strength again. I actually had a few PRs while doing carb nite to be honest with you... i'd give it a shot.This is what I did to loose 8kg of fat in 2 months = http://www.bulletproofexec.com/bulletproof-fasting/I do not see a problem with adding 100g of rice straight after your workout as your only source of carbs while trying to loose the fat, but I would suggest you remove the carbs all together if you want to loose the fat, I was getting stronger every week even thought I kept it 100% low fat for 2 months!You might also want to use less fat than suggested it can be hard to stomach at times.Just my suggestion of what I did.
How were you able to measure losing 8kg of fat? In other words, how did you objectively measure not losing any muscle? Just in case, saying "my lifts went up" or "I got stronger" is not objective since your nervous system plays a part.
This is what I did to loose 8kg of fat in 2 months = http://www.bulletproofexec.com/bulletproof-fasting/I do not see a problem with adding 100g of rice straight after your workout as your only source of carbs while trying to loose the fat, but I would suggest you remove the carbs all together if you want to loose the fat, I was getting stronger every week even thought I kept it 100% low fat for 2 months!You might also want to use less fat than suggested it can be hard to stomach at times.Just my suggestion of what I did.
How were you able to measure losing 8kg of fat? In other words, how did you objectively measure not losing any muscle? Just in case, saying "my lifts went up" or "I got stronger" is not objective since your nervous system plays a part.
Ok youre right, I cannot be certain I lost 8kg of fat, what I meant I lost 8kg maybe 2kg was water, went down from 19% BF to 12.5%, I am stronger and my muscles are bigger.I cannot say all the 8kg was fat tho.
Thanks all! Some good advice there. BigR, you hit the nail on the head ;D I think I'll leave doing the prep phase again and just continue to CBL for the rest of the week while I read/start CNS. Would I need to modify my training at all? Or is it covered in the CNS book?
This is what I did to loose 8kg of fat in 2 months = http://www.bulletproofexec.com/bulletproof-fasting/I do not see a problem with adding 100g of rice straight after your workout as your only source of carbs while trying to loose the fat, but I would suggest you remove the carbs all together if you want to loose the fat, I was getting stronger every week even thought I kept it 100% low fat for 2 months!You might also want to use less fat than suggested it can be hard to stomach at times.Just my suggestion of what I did.
How were you able to measure losing 8kg of fat? In other words, how did you objectively measure not losing any muscle? Just in case, saying "my lifts went up" or "I got stronger" is not objective since your nervous system plays a part.
Ok youre right, I cannot be certain I lost 8kg of fat, what I meant I lost 8kg maybe 2kg was water, went down from 19% BF to 12.5%, I am stronger and my muscles are bigger.I cannot say all the 8kg was fat tho.
Just to be clear, I'm not saying at all that your results are incorrect, but those are sick results so they carry more weight if you have objective measurements. Did you stall after that time period or still losing fat now?
Thanks all! Some good advice there. BigR, you hit the nail on the head ;D I think I'll leave doing the prep phase again and just continue to CBL for the rest of the week while I read/start CNS. Would I need to modify my training at all? Or is it covered in the CNS book?
CBL really isn't appropriate unless you are at 15% bodyfat or below. People at higher bodyfat percentages should do Carb Nite. Your training probably won't need modified because you only work out three days a week. So unless you are doing a ton of volume on those days, you should be fine. On Carb Nite you want to go in and get out ASAP. Carb Nite is an ultra low carb diet where you eat less than 30g of carbs per day. Once a week you will have a six hour Carb Nite where you binge on carbs. It is a very simple diet. The book is much easier to understand and it is much shorter than CBL. It is also only $15 if you buy the ebook from the website. Be forewarned though, there is some outdated material in the book.
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