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Ok, bought the book. Read it (a few times). Bought the necessary supplements. Stats: 5'6, ~186lbs dry morning weight, maybe 14-15% BF (guesstimate), PL'er, best IPF lifts of 638/407/594, train Mon-Weds-Fri-SunGoals: I lift in the 183lb class (IPF, drug tested) so 186ish is ideal weight for me. I just want to continue getting stronger and re-comp, without any significant weight loss or gain. Somewhere between SA and DB.Here's what i've come up with as a typical training and off days. If one of you guys who has been doing this a while could look over it and give me some feedback as to wether i am on the right track, it would be very much appreciated.TRAINING DAY07:30 - coffee with 10g isolate, 15g coconut oil & 2 tbsp double cream (~10g protein, ~45g fat)10:30 - 150g meat (raw weight) w. veg & 2 tbsp olive oil & 10g fish oil (~30g protein, ~30g fat)14:30 - 150g meat (raw weight) w. veg & 2 tbsp olive oil & 10g fish oil (~30g protein, ~30g fat)16:00 - coffee with 15g coconut oil, 10g isolate & 5g creatine (~10g protein, ~15g fat)17:00 - 19:30 (TRAIN) - 10g isolate, 3 g leucine, 20g casein hydroylsate (~30g protein)20:00 - 25g isolate, 100g waxy maize, 20g casein, 20g casein hydroylsate, 5g creatine, 3g leucine (~65g protein, ~100g carbs)20:30 - 22:30 - ~350g of trashy carbs (cookies, rice pudding, brown bananas etc.) ~30g of protein from meat23:00 - bed. Totals - P: 205 / C: 450 / F: 120 NON TRAINING DAY07:30 - coffee with 10g isolate, 15g coconut oil & 2 tbsp double cream (~10g protein, ~45g fat)10:30 - 150g meat (raw weight) w. veg & 2 tbsp olive oil & 10g fish oil (~30g protein, ~30g fat)14:30 - 150g meat (raw weight) w. veg & 2 tbsp olive oil & 10g fish oil (~30g protein, ~30g fat)17:30 - 20g isolate, 10g casein, handful of nuts & 10g fish oil (~30g protein, ~30g fat)20:00 - 150g meat (raw weight) w. veg & 2 tbsp olive oil (~30g protein, ~20g fat)22:30 - 20g isolate, 10g casein, & 10g fish oil (~30g protein, ~10g fat)23:00 - bed.Totals - P: 160 / C: ~0 / F: 185A couple of notes:1. The meat plus fat meals vary a little bit, but usually chicken or beef with brocoli or tomatoes and either EVOO or mixed nuts. 2. I know the carb total on the training days is a bit lower than the recommended carbs/BW from the table in the book (it recommends 650g!!!)...ive tried backloading them for about a week now, and 400-450g seems to be the average that i can manage. My PB was 500g but i was very nearly sick. 3. I havent done the prep phase, no. I am only around 6wks out from the national championships and really cant afford 10 days of below-par training due to dieting. Also my kit would fit wierd! I'll do it after the champs and work out what my actual carb requirements are. Anyway, thanks for reading and i would really appreciate any comments. Does this look about right for a re-comp?Benny
I do not have very much experience with CBL, only done it a couple of months, but i will give my opinion. I hope more experienced CBLers will chime in too.1. I would hold off consuming any nutrients for a bit. Skip the fat and protein in the 7:30 coffee, and rather do bigger meals later on. 2. it is a bit unclear if the 17:00 - 19:30 shake is pre or post training, but if it is pre i would skip the leucine and hydrolysate, and add caffeine and some fat.3. Training does not need to be below par when you are in ketosis or Ultra low carb. I don't know how it is with geared training though.
It's best to not eat so frequently in the low carb parts. If you are having trouble dropping weight, you should consider eating less frequently and having bigger meals.Also when you are low carb, it is not reccomended to consume more than 10 g of protein powders. The insulin response you get from them can be a little high even when paired with fat. I would eat a whole food protein source instead. I would especially nix that before bed protein shake on the non-training day and eat some cheese or something instead.
Thanks for the responses guys. I absolutely dont want to lose any actual bodyweight…my current weight is absolutely perfect, my gear fits just right and i can cut to my weigh-in weight really easily with a bit of water/sodium manipulation. What I'd ideally like is to replace a few lbs of fat with a few lbs of muscle! RagE - the 17-19:30 shake is the peri-training shake taken straight from the bookibobland08 - I'm not struggling to drop weight right now, in fact i've already dropped a couple of lbs since i started CBL and definitely dont want to lose any more. - i hear you on the protein powder before bed...i'll try and switch that for a meat...cheese before bed gives me nightmares! What do you guys think of the carb parts? Is ~450g every other day enough to build a little muscle and maintain my current BW?
In that case you should be fine.
Thank you for taking the time to respond Ibobland08
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