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Hey all,I'm new here, just recently bought the book after studying CBL independently for a bit.I'm about 5'7, ~155 lbs, 13% bodyfat. I've been working out for about a year and a half with heavy dumbbells, mostly. I made my newbie gains, went from 11 inch biceps to 14.5, etc, then stalled out a bit after falling to 10% BF. My goal was to get 16" biceps cold by new year's, and decided that CBL was the way to go. I plan on doing this by density bulking until I hit my size goals and then using strength accumulation to lean down to single-digit bodyfat by the spring.This has taken some real changes in my diet (I did a lot of healthy carbs, homemade whole grain sourdough, quinoa, low-fat, etc, and I'm pescetarian for medical reasons, so fish is okay, but not beef/chicken/pork), and I still want to remain mostly heart-healthy as I do this. However, I've had a few challenges:- I can't find ten straight days for a prep phase. I've tried for about 1.5 months, but every time, something - a social event, travel, etc - pops up around day 6 or 7 and I have to abandon the whole effort because of non-access to zero-carb food for extended periods. I'm currently at day 6 of a prep phase, day 7 is tomorrow, and the day after that, I have ANOTHER surprise carb/alcohol laden all-day charity event I have to go to. I've been resistance training, but... Since I intend to start at density bulking, and I'm around 13% BF, do I even need the prep phase for now? Especially having been mostly ULC for the past month, minus the situational splurges?- My schedule has me resistance training 3 nights a week, so I have a day between sessions. This seems to naturally lend itself to strength accumulation... But if my goal is size, should I keep backloading on my days off?- Every time I've tried the prep phase thus far, I haven't lost any weight. Like, at all. And I didn't feel tired or bloated or get headaches, so I dunno if I went into keto at all. I just hover around 154/153, despite fixing my macros and staying under 30g carbs. I dunno if I was already glycogen-depleted, since I stayed away from all high-GI carbs, or what the deal is. Should I just trust the bodyweight chart? It says to try about 540 carbs, which is heavy duty. If I try doing this tomorrow, I'm probably going to cook ~4 cups of basmati rice with tuna to start, then a whole Mod personal pizza, and maybe some local ice-cream to finish the night.Oh, and example prep phase diet:Morning: Black coffee with coconut oil.Brunch: 3-egg omelette with cheese, cooked in butter.Lunch: Tuna/sardines in olive oil with cheese.Pre-workout: Black coffee with coconut oil.PWO: 10g whey/20g casein shake with 10g creatine + 5g leucine.Dinner: 1/2 dover sole filets sauteed in butter over avocado.Pre-bed: 30g casein shake.Sorry if this is all ridiculous newbie stuff. My workouts, being mostly dumbbells (90 lb adjustables) aren't crazy heavy, but I do get a good heavy lift in for most exercises.
1) It is a good idea to have a full ten days and a event is not an excuse. If you really wanted to finish the last three days you can make it work. Just a thought.2) No backload PWO and backload on off days or eat more ULC meals on the off days.3) Body is used to it, no worries. Use the Body Weight to Carbs Chart.
Hey all,I'm new here, just recently bought the book after studying CBL independently for a bit.I'm about 5'7, ~155 lbs, 13% bodyfat. I've been working out for about a year and a half with heavy dumbbells, mostly. I made my newbie gains, went from 11 inch biceps to 14.5, etc, then stalled out a bit after falling to 10% BF. My goal was to get 16" biceps cold by new year's, and decided that CBL was the way to go. I plan on doing this by density bulking until I hit my size goals and then using strength accumulation to lean down to single-digit bodyfat by the spring.This has taken some real changes in my diet (I did a lot of healthy carbs, homemade whole grain sourdough, quinoa, low-fat, etc, and I'm pescetarian for medical reasons, so fish is okay, but not beef/chicken/pork), and I still want to remain mostly heart-healthy as I do this. However, I've had a few challenges:- I can't find ten straight days for a prep phase. I've tried for about 1.5 months, but every time, something - a social event, travel, etc - pops up around day 6 or 7 and I have to abandon the whole effort because of non-access to zero-carb food for extended periods. I'm currently at day 6 of a prep phase, day 7 is tomorrow, and the day after that, I have ANOTHER surprise carb/alcohol laden all-day charity event I have to go to. I've been resistance training, but... Since I intend to start at density bulking, and I'm around 13% BF, do I even need the prep phase for now? Especially having been mostly ULC for the past month, minus the situational splurges?- My schedule has me resistance training 3 nights a week, so I have a day between sessions. This seems to naturally lend itself to strength accumulation... But if my goal is size, should I keep backloading on my days off?- Every time I've tried the prep phase thus far, I haven't lost any weight. Like, at all. And I didn't feel tired or bloated or get headaches, so I dunno if I went into keto at all. I just hover around 154/153, despite fixing my macros and staying under 30g carbs. I dunno if I was already glycogen-depleted, since I stayed away from all high-GI carbs, or what the deal is. Should I just trust the bodyweight chart? It says to try about 540 carbs, which is heavy duty. If I try doing this tomorrow, I'm probably going to cook ~4 cups of basmati rice with tuna to start, then a whole Mod personal pizza, and maybe some local ice-cream to finish the night.Oh, and example prep phase diet:Morning: Black coffee with coconut oil.Brunch: 3-egg omelette with cheese, cooked in butter.Lunch: Tuna/sardines in olive oil with cheese.Pre-workout: Black coffee with coconut oil.PWO: 10g whey/20g casein shake with 10g creatine + 5g leucine.Dinner: 1/2 dover sole filets sauteed in butter over avocado.Pre-bed: 30g casein shake.Sorry if this is all ridiculous newbie stuff. My workouts, being mostly dumbbells (90 lb adjustables) aren't crazy heavy, but I do get a good heavy lift in for most exercises.
If you want to take a few days off the prep phase do a few HIIT cycles to deplete glycogen stores.
Definitely start CBL SA at your bodyweight. Ensure you have sufficient protein around your workout times… during and post especially.
I will say, very few people need to backload daily unless they have a very high training volume and frequency.You can easily gain lean mass on SA, while staying lean.Also, if you really wanna gain size, I'd recommend more frequency.
1) It is a good idea to have a full ten days and a event is not an excuse. If you really wanted to finish the last three days you can make it work. Just a thought.
+1
1) It is a good idea to have a full ten days and a event is not an excuse. If you really wanted to finish the last three days you can make it work. Just a thought.2) No backload PWO and backload on off days or eat more ULC meals on the off days.3) Body is used to it, no worries. Use the Body Weight to Carbs Chart.
Makes sense.The event is an all-day beer/taco-fest for the children's hospital I volunteer at. If I go the full ten days, since I started last Thursday, my 10th day will be Saturday, so for the event, I may just have a glass or two of red wine and ditch the tortillas on the tacos (so just protein/cheese/veggies).Regarding 2, I remember watching Keifer's video about backloading on off days if you have a day between sessions, but also that there was some confusion around that; I was also told that the point is to take advantage of the Glut4 transport. So would it make sense to backload PWO and just stay ULC on off-days? That's SA in a nutshell, right?For 3: Weighed myself this morning. 151.5. Huh. That's 3 pounds lighter. This hasn't happened on my previous prep phase attempts. Guess I'm finally giving here. Anyways, point taken, I'm going to attempt SA instead of DB to start.Also, another question: I'm dragged out by friends twice a month or so on Saturdays to go boozing (we're a band of young techie twentysomethings and a lot of our social lives are based around such drinkups). I watched Keifer's videos where he said that keeping it to maybe once or twice a month is okay. Not ideal, but okay. But I'd like to minimize the damage. Never binge-drinking. If I slip in a resistance session, carb up, then head out for the evening, will that help at all?
Yeah I agree with Big R and the boys. Start off on DB and when you cant gain anymore weight on that, then add more carb days.
1) It is a good idea to have a full ten days and a event is not an excuse. If you really wanted to finish the last three days you can make it work. Just a thought.2) No backload PWO and backload on off days or eat more ULC meals on the off days.3) Body is used to it, no worries. Use the Body Weight to Carbs Chart.
Makes sense.The event is an all-day beer/taco-fest for the children's hospital I volunteer at. If I go the full ten days, since I started last Thursday, my 10th day will be Saturday, so for the event, I may just have a glass or two of red wine and ditch the tortillas on the tacos (so just protein/cheese/veggies).Regarding 2, I remember watching Keifer's video about backloading on off days if you have a day between sessions, but also that there was some confusion around that; I was also told that the point is to take advantage of the Glut4 transport. So would it make sense to backload PWO and just stay ULC on off-days? That's SA in a nutshell, right?For 3: Weighed myself this morning. 151.5. Huh. That's 3 pounds lighter. This hasn't happened on my previous prep phase attempts. Guess I'm finally giving here. Anyways, point taken, I'm going to attempt SA instead of DB to start.Also, another question: I'm dragged out by friends twice a month or so on Saturdays to go boozing (we're a band of young techie twentysomethings and a lot of our social lives are based around such drinkups). I watched Keifer's videos where he said that keeping it to maybe once or twice a month is okay. Not ideal, but okay. But I'd like to minimize the damage. Never binge-drinking. If I slip in a resistance session, carb up, then head out for the evening, will that help at all?
Not wanting to cause an argument here but I will have to disagree with the suggestions to start SA. In the OP you stated your goal is to put on some more size. DB is definitely more conducive to this goal. If this event is on the 10th day of your prep phase then you're all good, just see if you can get through it without drinking. The normal guidelines will still apply: ULC during the day and backload later in the evening (try to squeeze in a lift). I don't see this 10 days as set in stone, the whole point being you want to wipe out your glycogen reserves and prime yourself for fat burning. You can achieve this faster with some intense weight training/HIIT intervals. You will know when you're depleted, trust me. You will hit a wall, so to speak and you will feel drained. Bingo, that's what you're after.Regarding your outings with the lads, you're right on. Get a good, solid workout in, smash your carbs and then do your thing. Pure alcohols will work best here, scotch, vodka, gin you get the idea, essentially anything sans carbs. Drink em straight, be a man haha. IF you feel you need a mixer, go with soda water or sugar-free soft drink. But definitely keep these drink ups to a minimum where possible.
Not wanting to cause an argument here
Too bad. Its on! (:
but I will have to disagree with the suggestions to start SA. In the OP you stated your goal is to put on some more size. DB is definitely more conducive to this goal.
His goals (which I wont debate the realities of) include leaning up within the next year. I think anyone using low carb for dieting should systematically increase/decrease carbs, frequency of carbs in a slow methodical fashion rather than just diving straight in either end. For instance if he is on CNS I would add carbs or an extra carb day to each week each time progress stalled until a full week of DB is achieved. Likewise when going for fatloss from DB I would slowly lower carbs and then frequency of feedings until the desired leanness is achieved or until CNS is reached.
Not wanting to cause an argument here
Too bad. Its on! (:
but I will have to disagree with the suggestions to start SA. In the OP you stated your goal is to put on some more size. DB is definitely more conducive to this goal.
His goals (which I wont debate the realities of) include leaning up within the next year. I think anyone using low carb for dieting should systematically increase/decrease carbs, frequency of carbs in a slow methodical fashion rather than just diving straight in either end. For instance if he is on CNS I would add carbs or an extra carb day to each week each time progress stalled until a full week of DB is achieved. Likewise when going for fatloss from DB I would slowly lower carbs and then frequency of feedings until the desired leanness is achieved or until CNS is reached.
Weeeeee! Internet arguments! Family fun.Anyways, if it clears things up: I want to get my size up, and then perhaps lean down. We're entering the winter months here in Seattle so I'm not exactly headed to the beach. I would be amenable to leaning down and then sizing up, assuming I could density bulk with little fat gain, if that seems like a more metabolically agreeable path, but I want to pack a shit-ton of muscle on so there's really something to see eventually.
Yeah I agree with Big R and the boys. Start off on DB and when you cant gain anymore weight on that, then add more carb days.
Hmm. Well, if I start off on Density Bulk, I'll likely will have wanted to start it today, though I suppose I can always push it off 'til the prep phase ends. I know it's not necessary for DB, but I imagine it'll help a lot to be in prime fat-burning mode to keep it off while sizing up.
Regarding your outings with the lads, you're right on. Get a good, solid workout in, smash your carbs and then do your thing. Pure alcohols will work best here, scotch, vodka, gin you get the idea, essentially anything sans carbs. Drink em straight, be a man haha. IF you feel you need a mixer, go with soda water or sugar-free soft drink. But definitely keep these drink ups to a minimum where possible.
Yup, that's the plan! I bike to and from my volunteer shift at the hospital on Saturdays (8 miles each way), and get home at about 5:30 PM, so my plan would be:5:30: Ignition shake (coffee/protein)6-7: Liiiiiiift! Blast dem arms/chest.7: Hypertophic Potentiator shake.8: Slam some clean carbs. White rice, taters, etc.9: Slam a dirty carb. MOD personal pizza, etc.9:30: Out the door, party down.I love love love my beer, and will miss it, but I can certainly go straight with gin & tonics, scotch, sugarfree vodka/redbulls, etc. (Maybe a beer here and there. I live next to a goddamn microbrewery!) At house parties, probably wine and some beer. A binge would be once in a blue moon (usually when we have to prove a point/get someone else hammered).
1) It is a good idea to have a full ten days and a event is not an excuse. If you really wanted to finish the last three days you can make it work. Just a thought.2) No backload PWO and backload on off days or eat more ULC meals on the off days.3) Body is used to it, no worries. Use the Body Weight to Carbs Chart.
Makes sense.The event is an all-day beer/taco-fest for the children's hospital I volunteer at. If I go the full ten days, since I started last Thursday, my 10th day will be Saturday, so for the event, I may just have a glass or two of red wine and ditch the tortillas on the tacos (so just protein/cheese/veggies).Regarding 2, I remember watching Keifer's video about backloading on off days if you have a day between sessions, but also that there was some confusion around that; I was also told that the point is to take advantage of the Glut4 transport. So would it make sense to backload PWO and just stay ULC on off-days? That's SA in a nutshell, right?For 3: Weighed myself this morning. 151.5. Huh. That's 3 pounds lighter. This hasn't happened on my previous prep phase attempts. Guess I'm finally giving here. Anyways, point taken, I'm going to attempt SA instead of DB to start.Also, another question: I'm dragged out by friends twice a month or so on Saturdays to go boozing (we're a band of young techie twentysomethings and a lot of our social lives are based around such drinkups). I watched Keifer's videos where he said that keeping it to maybe once or twice a month is okay. Not ideal, but okay. But I'd like to minimize the damage. Never binge-drinking. If I slip in a resistance session, carb up, then head out for the evening, will that help at all?
Your event is on day 10. What's the problem? Like I said in earlier post just do a few HIIT sessions to deplete yourself. This can take three days off the prep phase because you will burn through your glycogen stores faster.
Your event is on day 10. What's the problem? Like I said in earlier post just do a few HIIT sessions to deplete yourself. This can take three days off the prep phase because you will burn through your glycogen stores faster.
I was under the impression that this only works for the first 3 days of glycogen depletion? I did some resistance, but today is day 9. Haven't been able to lift for the past 4 days due to work, and I don't have much food on hand, and the event is actually TONIGHT, so my plan is: Go to the event, ditch the tortillas, a glass or two of red wine.Then tomorrow (day 10), after biking back from the hospital shift (some cardio to get the heart pumping), I'll swing by MOD to grab a personal pizza, come home, lift like a madman, scarf down some rice, then demolish the pizza and the local ice cream I have sitting in the fridge, and see how bad I fucked I prep phase the next morning. ;D
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