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Hey, first post here. Been a lurker for a while but never posted, so…hello all! I'm thinking about trying a CBL regime, i've heard some great things if your body is suited to it, going to give it a shot anyway. Basically i would like to find out if it's possible to incorporate CBL when someone trains in the morning and afternoon. I do a bit running, cycling, bag work in the mornings and weight life in the afternoon. I've read a fair bit already and it seems that by conventionally diet regimes CBL wouldn't really support someone wanting to train in the morning. I was thinking though, perhaps something like this would be ok. 6:45am - wake - 10g Whey / 10g Casein / 2 tablespoons of extra virgin olive oil 7:15am - 35 to 45 mins of cardio 8:00am - 20g Whey / 10g Casein / 2 tablespoons of extra virgin olive oil 8:30am - 2 eggs scrambled with creme fraiche and chives / 3 bacon rashers / 1 sausage (decent ones though, from the butchers) Would this be ok? I know there is a bit of carbs in there with the eggs, but it's not many, it's also taken with fat and protein from which i gather from reading a few interviews with Keifer is that it's not a problem. If i had my normal 4 eggs and 2 peices of wholemeal toast then that might be a problem.The rest of my morning until 2:30 (afternoon weights) is vegetables, chicken, fish, greek yogurt, nuts. What is the max amount of carbs you can get away with until you gorge after weights? Would 20/30g be ok to consume prior weight training? Any help will be much appreciated.
backload in the evenings after a lifting weights. Have you bought the book? It can give you an idea or what type of backloading program you want to do. Because that's too much protein in the mornings especially if you're doing cardio, and is the cardio HIIT or steady-state? Theres a lot of forums on here that explain what you can do in the mornings. It'll be a good idea to not take in anything prior to morning HIIT sessions. Also I don't think it's a good idea to take in that much protein after a morning session, unless you're training with heavy weights only. You'd be good to just have a solid meal like the eggs after training in the morning. Or if anything coconut oil with coffee
No i haven't bought the book. I don't live in the US. Regarding too much protein, from what i gather, i though it was carbs due to insulin sensitivity that get stored as fat for fuel and break down the fat burning process. Surely using fat and protein in this "morning stage of insulin sensitivity" is ok. I don't know what to believe to be honest, i'm finding it hard to believe i will get enough food in me for the rest of the day to be able to grow. It's HIIT work i do yeah, with a punch bag. Surely a bit of protein to feed my muscle during HIIT would help, i can't get my head round it all actually, mainly due to the fact of conventional diet regimes that have been learned over the last few years by reading all these bodybuilding mags.
Staying pure fat is best for fat burning.Protein can spike insulin, dairy protein can spike more then others.Also, you are looking at 50g of protein before 10am, that's a lot of protein.How much to you eat a day?Eating to much protein seems to be very common, most people really don't need as much as they have been led to believe.
I don't know anything about it really, you guys will know alot more than me. Yeah 50g before my 2:30 workout, i've just read this article:http://articles.elitefts.com/nutrition/carb-back-loading/It mentions whey protein before your workout, and having less than 30g 's of protein before the workout stage.If i adapt my routine then, perhaps something like:6:45am - Coffee with powdered caffeine7:15am - 35 to 45 mins of cardio 8:00am - 10g Whey / 10g Casein / 2 tablespoons of extra virgin olive oil (this shake amounts to 16g of protein in total)8:30am - 2 eggs scrambled with creme fraiche and chives / 3 bacon rashers / 1 sausage (decent ones though, from the butchers) Then have something with vegetables and chicken at 11:30am before working out at 2:30pmAfter weights, consume large amounts basically!I'm 190lbs, i usually eat 200g of protein, is that not right?
I'm 195 and eat 160g tops most of the time. I used to eat 200g and felt like shit all of the time.I don't think you need to do the shake after cardio, it's kinda pointless in my mind.Skipping it before is for sure a good thing.I'd be curious as to a break down of how much time you spend doing each thing in the morning.Bag work is great, but the idea of doing steady state running or biking for that long is... not so good.Also, about the carbs from your OP.under 30g before the backload, trying to stay <10g at once.
Why not the shake after the workout then, surely some protein to feed the muscle after smashing them for 30 mins with bag work can't be pointless.You take in less than 1g per lb of bodyweight then? Interesting! Break down of my workout is basically 4 min rounds with 2 mins rest, it varies though, one day i'll do 5 min rounds with 1 min rest and the next i might do 15 min rounds with 5 min rest, just depends.
You are already eating whole food at 8:30 so I'd just wait is more so my point. I do HIIT and Muay Thai and I never worry about getting protein right after.Most of the time if it's in the morning I'll do it totally fasted and still wont eat for 2-3 hour later.Finding the sweet spot with protein seems to be key.130-160g is it for me. To little I feel like shit, to much I feel like shit.Despite what most people seem to say, I've been able to add lean mass and strength with no problem at all eating this much.Okay, that sounds just fine. Just making sure you weren't doing a lot of LISS. =D
How tall are you out of interest? I'm 6.3, so i don't really have that much body mass in comparison to my height.What are your views on BCAA's/EFA's & Leucine, i have a whole load of it mixed together in a 1:1 ratio but i read an article with Keifer saying don't use them until you pwo gorge basically.I'm going to carry on with 200g of protein for the mo but i will keep in mind what you said, i've never felt rubbish off that amount so maybe it's ok.
6'2″BCAA's themselves seem to be pointless.Lucine is good to spike insulin post workout, I use 5g PWO, and sometimes 3g before bed depending on what time I crash.All the EFA's I've seen are mostly polyunsaturated fats there for I wouldn't touch them with a ten foot poll.Supplementing with fish oil, Krill oil, or fermented Cod liver oil is great, aside from that I keep my PUFA intake quite low.
EAA's i meant to say, sorry.These are them: http://www.myprotein.com/uk/products/essential_amino_acidsI've got them, so i think i will use anyway. Gonna keep them for after weights though.Must say, i'm still very sceptical as to whether i will gain muscle mass using this diet regime, i suppose i can try it and see what happen in 4 weeks time, review myself after day as well and see if i think i'm making progress.
I put EAA in with BCAA.Lucine is the most important for your goal of gaining lean mass.If you have it you might as well take it though, no point in wasting money.You can for put on solid muscle using this, just be sure to track things.Good luck man!
Cheers for your help fella! 8)
i lift in the morning, so it's a little different. but for a while there, i would have a PWO shake of protein, creatine, leucine and sometimes even dextrose (only 20g) around 10:30am after lifting. if you look at my recent article that was just posted on DH.com, you'll see the amount of muscle mass i gained in my back in 6 months. CBL CAN produce great muscle mass growth, even while training in the morning.but i would stick with HIIT on an empty stomach.
Ah cool, cheers for the reply.I think i am going to still have a bit of protein after my morning punchbag work, i cant see how having 10g of Whey and 10g's of slow releasing protein (16's actual, taken from myprotein website) is going to affect the CBL regime. I mean, from what i gather it's still fine to eat but not in the huge quantities that traditional diets would make you have.For example my traditional diet, i used to have 4 meals before 2pm, compared to what i've come up with now, which i only have 1 meal and 1 shake after my morning HIIT.Basically i'm looking at 6.45 - wake7.00 - coffee with caffeine powder7.10 - HIIT8.00 - shake consisting of whey and slow release protein11.30 - meal 1 - chicken/fish/beef & vegetables2.30 - train (15 mins into my training i start on my protein shake with malto in, sip until end)PWO - bcaa's / leucine / creatine4.00 - Huge meal - potatoes/chicken etc etc..carry on eating for the rest of the night.I am worried i'm not going to get the right amount of nutrients i need for muscle to grow. Pretty scared of wasting 4 weeks on nothing.
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