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Hello. Hopefully I'm posting this in the right forum. If not let me know and I'll move it to the right one.I've been on CN for about 4 months now and have gotten great results. I originally started with CBL and did that for a few months. My muscle mass and strength went up very quickly. However, I didn't quite have it right and put on a bit of fat. So I turned to CN to get that off and it worked like a charm.I'm at the point now where my bf is ~10% or less and the only area left where I would like to trim off fat is my "love handles". Those have always been a problem area and after reading some stuff on Athlete.io it seems that CBL done correctly is the way to address my current situation and goals. I'm looking for advice on how to do CBL right. I've got my ULC routine down pretty good. I own the CBL book and I'm guessing my problem was too many carbs after lifting. I'm guessing I need to pay more attention to Appendix C. Is that right? When I was on CBL before I'd lift around 5 PM, have a PWO, then maybe some candy or sugary cereal, then protein with sweet potato french fries, and finish up with some pastries. I'd always eat till I was full and didn't really didn't think too much about carbs or calories.I'm 6'1" 195 lbs right now. My goal is to add a little more muscle but primarily lean out in the really stubborn areas. My lifting routine will be Shockwave - Heavy.Any help would be really appreciated.
Hello. Hopefully I'm posting this in the right forum. If not let me know and I'll move it to the right one.I've been on CN for about 4 months now and have gotten great results. I originally started with CBL and did that for a few months. My muscle mass and strength went up very quickly. However, I didn't quite have it right and put on a bit of fat. So I turned to CN to get that off and it worked like a charm.I'm at the point now where my bf is ~10% or less and the only area left where I would like to trim off fat is my "love handles". Those have always been a problem area and after reading some stuff on Athlete.io it seems that CBL done correctly is the way to address my current situation and goals. I'm looking for advice on how to do CBL right. I've got my ULC routine down pretty good. I own the CBL book and I'm guessing my problem was too many carbs after lifting. I'm guessing I need to pay more attention to Appendix C. Is that right? When I was on CBL before I'd lift around 5 PM, have a PWO, then maybe some candy or sugary cereal, then protein with sweet potato french fries, and finish up with some pastries. I'd always eat till I was full and didn't really didn't think too much about carbs or calories.I'm 6'1" 195 lbs right now. My goal is to add a little more muscle but primarily lean out in the really stubborn areas. My lifting routine will be Shockwave - Heavy.Any help would be really appreciated.
Backload with better carb choices such as rice, potatoes, frutty pebbles, gluten free, etc.If you are going to have shitter choices don't use them every night.
In reviewing my notes again I'm unsure about one thing. The Delta Weight Chart gives you the amount of carbs you divide over your backloads for the week? Is that correct?I think this is where I was confused before so I just ate carbs on a backload night and didn't really worry about how much I was having. For arguments sake lets say in the 10-day reorientation period I lose 4 lbs. In the chart that's 364 g carbs. I lift heavy 4 days a week and want to do a backload each of those nights. So would that be 364/4 = 91 g carbs per backload night?Also on the pre-carb mealtimes calculator the macros seem to be ~3 g protein:1 g fat. Everything else I've read for the ULC part of the day seems to suggest closer to a 2:1 ratio. Any help on these two questions would be greatly appreciated.
In reviewing my notes again I'm unsure about one thing. The Delta Weight Chart gives you the amount of carbs you divide over your backloads for the week? Is that correct?I think this is where I was confused before so I just ate carbs on a backload night and didn't really worry about how much I was having. For arguments sake lets say in the 10-day reorientation period I lose 4 lbs. In the chart that's 364 g carbs. I lift heavy 4 days a week and want to do a backload each of those nights. So would that be 364/4 = 91 g carbs per backload night?Also on the pre-carb mealtimes calculator the macros seem to be ~3 g protein:1 g fat. Everything else I've read for the ULC part of the day seems to suggest closer to a 2:1 ratio. Any help on these two questions would be greatly appreciated.
Im pretty sure, you multiply the chart number by 1.5 for the entire week.
The delta chart lists the amount one can hold at any one time, so unless your totally depleting between backloads (possible but not probable) you dont need to hit that number, unless DBingAs for the pre workout macro intake, ibob devised a much easier applied chart for f/p intake.. Hopefully he or someone can chime in w the link
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