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Okay, so long story short, I started doing CN, I'm prepping for a Powerlifting meet in November, and need to cut down to a lower weight class. Ended up just feeling depleted and nasty and weak, and decided to switch to CBL on Monday since my heavy workouts and lifestyle seem to fit it better. I also need to be at a caloric deficit so I know I'm going to lose weight, so I really want to count macros so I know I'm not overeating. Anyways, this is what I'm thinking about for my macros, and I'd love some feedback. I lift 4 days a week, and I plan to do 3 moderate back-loads and one higher “refeed” day on my heaviest day that week:I was around 450g baseline carbs, based on the chart in the CBL book.Ideal Bodyweight: 135 lbsLean Body Mass: ~110 lbsLow-carb/Off/Cardio Days(T/TR/Sun):120-130g protein/<30g carbs/50-60g fat = 1100-1200 caloriesModerate Backload/Training Days(M/W/Sat): 110-120g protein/100-110g carbs/30-40g fat =1200-1300 caloriesHigh Backload/Refeed Day(Friday):100-110g protein/185-200g carbs/25-35g fat = 1300-1400 caloriesAs of now, the plan is to do my last Carb Nite on Saturday, and start this new regimen on Monday.I know everyone is different and no matter what it'll take some tweaking, but... guidelines can't help!Any help is GREATLY appreciated!
Keep the CN as like a Backload and start from there. You will have to experiment regardless. The high-mid-low carb days are…insignificant. Follow the macro recommendations for fats and proteins as normal, and for the Backload itself listen to your body. If you need more food do so, if not then cut back. Monitor what the mirror says when you Backload for a while till you get a grasp of what is needed.
That's funny. I'm transitioning from CNS to CBL as well, and like you, my last CN is Saturday, beginning new program on Monday.How I've decided to do it is do my CN on Saturday, Sunday morning get in a HIIT session, train Monday evening with no backload, train Tuesday evening, and then begin backloading. I'm going to be doing the SW-HD program, so I figure between HIIT, and two HD training sessions, I should be ready to begin backloading.Thought I'd throw that out as an example.
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