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It will become easier with time to do all these things. As far as pizza, dominos or pizza hut work just fine if you can't find a good local place. As far as "crap food" just reintroduce it slowly and your body will get used to it. Remember, these things are NOT bad for you if they are used in the right context (i.e., backloading.)As far as fresh with no labels go, I know the feeling. Just try for stuff with no HFCS and eat a sensible amount. Treat yourself but don't overdo it. Anything else that comes to mind?
I don't understand this fascination with avoid HFCS yet being okay with cane sugar.Learn to bake is my suggestion.
Thank you to all that have been helping me. I still do not have access to the specific CBL area which wont recognize my email address. I have a question about off day eating. The book says to eat a pizza for dinner and then cereal at night or cottage cheese as an alternative. I thought that I have read in two places that you should eat as little carbs as possible on off days. I work out in the a.m. so my off day is a little out of wack compared to the preferred 5p.m. workout. I work out M-F so I would say that Friday is an off day since I dont work out in the am and then sunday would be an on day requiring back loading at night. Am I supposed to still eat a pizza on an off day or the equivalent? I understand the at night alternative for low carbs though. Thanks in advance.
It depends if your doing density bulk or strength accumalation. If you work out mon-fri, I would then backload Friday evening, ULC Saturday, and have a backload consisting of about 1gm of carbs per pound of BW. That way you'll be full for Monday mornings workout.
I want to be right in between gaining size and leaning out if you could say. So you are recommending to backload today, ULC all day saturday, and then backload Sunday? My backload will consist of about 2-300g of carbs. I am so early on I dont know what will work best for me yet. I weigh 225
Yes that's what I would do. Maybe only backload the nights before your biggest workouts for example: Chest, Back, Legs, maybe a smaller once for shoulders. What does your routine look like? You could start with those carb numbers and see how itworks for you. What's you bf%?
I am roughly 12% right now. I just finished my most current workout routine as it was a 5 week routine. I am looking for a new one now. I would like to get leaned out as I feel that I hold bf unevenly. I feel that if I can lean out and then start bulking and a little fat comes with that it wont look as noticeable.I try to fit a major body part in every day I work out. So you are sayingM-F big back load of 250-300g being the back load the night before these days2 off days to still consume about 100g at "1st dinner" and no carbs at "second dinner"I am trying to get most of my carbs in on the back load days at the second dinner to spike my insulin as high as possible for the next morning.
Your backloads look good adam. However, you do not want off day backloads in your case. Go ULC on off days.
Well you said you workout in the AM right? The only day I said to backload on a non workout day was Sunday, and that was to make sure you had the energy for your AM workout. Other than that backload on days you workout. As far as carb numbers start out with that and dial up or down accordingly.
OK, the consensus is ULC on off days. That was my initial thought process however the book clearly states to eat 1-2 to 1 pizza for dinner on an off day. Here is the copy and pasteOff DayUpon WakingCoffee ad libitum (optional)Heavy Whipping Cream 2 tbsp (optional)ORA.M. Accelerator Formula 1 shake p125 (optional)Breakfast (optional)Eggs 3 large, wholeCottage Cheese ½ cupSnack (optional)Protein shake ~20 g protein Ultra-low carb whey isolateAlmonds ½ cupLunchChicken Breast 8 oz Or some other lean meatRomaine Lettuce 2 cupOlive oil 1 to 2 tbspVinegar to tasteAdditional veggies variableSnackProtein shake ~20 g protein Ultra-low carb whey isolateLeucine 5 gEggs 2 large hardboiledAlmonds ¼ cupOlives, tomatoes, cucumbers, onions,celeryDinnerHypertrophic Potentiator Formu1 shake p139Pizza ½ to a wholeBefore Bed (eating carbs)Hypertrophic Potentiator Formu1 shake p139Cereal 2 bowlsBefore Bed (not eating carbs)Cottage Cheese 1 to 2 cups Low-fatCopyright
Also, so I can understand this a bit better. If I want focus on muscle mass I should back load every day alongside changing my shakes?
No, the book clearly says in chapter 40 to only backload on off days if:1. You are Density Bulking2. You have an unusually high training volume (Strongman Competitor)3. After Back to back off days (maybe)That meal plan you referenced is probably for someone for whom off day backloads are appropriate.
Also, so I can understand this a bit better. If I want focus on muscle mass I should back load every day alongside changing my shakes?
Yes you want to backload everyday if your focus is muscle mass (Density Bulk), but sounds to me like you want to lower your body composition. DB is for maintaining your body comp or willing to have a slight increase.Stick with the SA plan. Unless you are very muscular already, you won't have a problem putting on muscle with SA.
I don't understand this fascination with avoid HFCS yet being okay with cane sugar.Learn to bake is my suggestion.
I agree there is no difference between the two nutritionally. They are both processed garbage and they can both be useful for an insulin spike when appropriate.
This is what I understand from the eBook in simplified terms. Senior members please correct me if i am wrong.You should have the major of your calories from proteins and fats. The amount of carbs You need is based on activity level, workout day, rest day. If you look bloated a puffy the next morning you overdid your carbs.If you look flat increase carbs by 50g MAX a week a see if you fill up more.The best advice I can give for the amount of carbs is figure out target weight based on the delta chart and start at half the number.Lets say its 500, start at 250 and work your way up.The carbs are more of replenishing glycogen for the next workout not so much for recovery.Hasif
This is what I understand from the eBook in simplified terms. Senior members please correct me if i am wrong.You should have the major of your calories from proteins and fats. The amount of carbs You need is based on activity level, workout day, rest day. If you look bloated a puffy the next morning you overdid your carbs.If you look flat increase carbs by 50g MAX a week a see if you fill up more.The best advice I can give for the amount of carbs is figure out target weight based on the delta chart and start at half the number.Lets say its 500, start at 250 and work your way up.The carbs are more of replenishing glycogen for the next workout not so much for recovery.Hasif
I'd say that's good advice.
I don't understand this fascination with avoid HFCS yet being okay with cane sugar.Learn to bake is my suggestion.
Neither of them is particularly great, but stuff with HFCS almost certainly has cane sugar. The opposite is not necessarily true. I guess it is just the thought of a double whammy that isn't so great.
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