CBL question ?!?!?
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| The_Lone_Wolf |  | ... | 07-05-2014 @ 12:01 |
 I eat a lot of meat Member 5124, 2997 posts SQ 245, BP 130, DL 275650.0 kgs @ 105kgs UnEq | Most of the CBL purists would say that anything different to the suggested supps from the book are not optimum. However, all in all, how much difference would it really make? The only way to do it would be to try it for a month or so and see how you react mate. | ||
| kpayne6 | | ... | 07-05-2014 @ 12:04 |
Member 3754, 220 posts SQ 260, BP 190, DL 300750.0 kgs @ 112kgs UnEq | if you staying under 30g carbs for the first half of the day you should be ok. I remember reading somewhere that you should not take more then 7g of carbs at one time tho . . . not sure how true that is. | ||
| Thing | | ... | 07-05-2014 @ 12:52 |
 a large fingered spastic that demolishes plant Member 89, 31706 posts SQ 260, BP 220, DL 290770.0 kgs @ 142kgs UnEq | because of my training times, most first thing in the morning then i have added a scoop of the nurti green ( 7.5g serving 4.3g carbs) to my post work out shake with 20g of maltodextrin so under the 30g then i have coffee with protein and oils(flaxseed, cod and krill) about 30 to 60 minutes later then another coffee drink but this time with Cream rather than the Oils. then its lunch which has been lettuce, and 88g parma ham then at dinner time when i get home i have salad stuff meat and maybe a couple of slices of bread or a couple of tatties. ideally i would train at 4 but it not practical just now with a 11month old baby and helping my wife out. | ||
| kpayne6 | | ... | 07-05-2014 @ 12:55 |
Member 3754, 220 posts SQ 260, BP 190, DL 300750.0 kgs @ 112kgs UnEq | can you not just wait and have greens with your carbs in the evening? also next time your buying protein just go with a simple whey isolate has hardly any carbs per serving for most brands, my protein included | ||
| Thing | | ... | 07-05-2014 @ 13:06 |
a large fingered spastic that demolishes plant Member 89, 31706 posts SQ 260, BP 220, DL 290770.0 kgs @ 142kgs UnEq | kpayne6 said:can you not just wait and have greens with your carbs in the evening? also next time your buying protein just go with a simple whey isolate has hardly any carbs per serving for most brands, my protein included have have been adding in the greens into my PWO shakes since last week and TBH i feel i little better for it. but going to kep an eye on the scales and see if i need to tweek things around. this is my post work shake Whey isolate - 25g scoop - contains 0.17g carbs per 25g scoop Maltodectrose - 20g scoop - 18g carbs Casein Protein 30g scoop - 0.1g carbs per scoop Leucine - 5g scoop - 0g Greens - 7.5 g scoop - 4.3g carbs per 7.5 gram scoop so my carb total post work out is 22.6g carbs. | ||
| kpayne6 | | ... | 07-05-2014 @ 13:11 |
Member 3754, 220 posts SQ 260, BP 190, DL 300750.0 kgs @ 112kgs UnEq | are you looking to spike insulin post workout when you train early? if not then just have whey and MCT oil post workout. | ||
| Thing | | ... | 07-05-2014 @ 13:26 |
a large fingered spastic that demolishes plant Member 89, 31706 posts SQ 260, BP 220, DL 290770.0 kgs @ 142kgs UnEq | kpayne6 said:are you looking to spike insulin post workout when you train early? if not then just have whey and MCT oil post workout. well i'm training fasted in the early morning session normally 13 hour fast between last meal and training and having a Coffee and creatine drink 30 minute before training, now from what i have read that doing the increases fat burning, and the increase in the hormones with that. and by the increase in insulin spike its just like training at the optimal CBL time. so i just have green leaf salad and a fatty meat at lunch time and follow the coffee drink twice through the day some time 3 time depending on how i feel. | ||
| Thing | | ... | 07-05-2014 @ 13:27 |
a large fingered spastic that demolishes plant Member 89, 31706 posts SQ 260, BP 220, DL 290770.0 kgs @ 142kgs UnEq | i am tempted just to have the coffee/prtein/fat drink through the day then just eat at dinner time. but don't know if that would be the right thing to do? | ||
| kpayne6 | | ... | 07-05-2014 @ 13:39 |
Member 3754, 220 posts SQ 260, BP 190, DL 300750.0 kgs @ 112kgs UnEq | if it were me I would wake up and have whey coffee and fats ( mct, GRASS FEB BUTTER ETC.) train pwo whey and fats shake then 2 meals of fats and protein at whatever ratio you need at your weight then one large meal with carbs at night. just one meal should replenish glycogen enough for the next workout. | ||
| Thing | | ... | 07-05-2014 @ 13:55 |
a large fingered spastic that demolishes plant Member 89, 31706 posts SQ 260, BP 220, DL 290770.0 kgs @ 142kgs UnEq | kpayne6 said:if it were me I would wake up and have whey coffee and fats ( mct, GRASS FEB BUTTER ETC.) train pwo whey and fats shake then 2 meals of fats and protein at whatever ratio you need at your weight then one large meal with carbs at night. just one meal should replenish glycogen enough for the next workout. could try that as i need to break down my marcos for prtein and fat better. as i have just been going by feel and basing it on the low side | ||
| kpayne6 | | ... | 07-05-2014 @ 14:04 |
Member 3754, 220 posts SQ 260, BP 190, DL 300750.0 kgs @ 112kgs UnEq | I think your carbs may be a little low in your backloads too. the goal is to replenish glycogen stores. if your having just a couple slices of bread (40-60g carbs) that wont be enough and you may as well do a keto style diet. | ||
| Thing | | ... | 07-05-2014 @ 14:17 |
a large fingered spastic that demolishes plant Member 89, 31706 posts SQ 260, BP 220, DL 290770.0 kgs @ 142kgs UnEq | kpayne6 said:I think your carbs may be a little low in your backloads too. the goal is to replenish glycogen stores. if your having just a couple slices of bread (40-60g carbs) that wont be enough and you may as well do a keto style diet. f**k that. just looked at the appedixes C and D for the macros break down. and got a little confused which isnt very difficult for me at this time of day. so my understanding is that based in on appendix D at my target body weight of 140kgs that i have the following Prot Lo - 132 Prot Hi - 236 Fat - 58 Low-Carb callories max 1250 Prot Deficit low - 85 Prot Deficit High - 151 now sing the low end i need 30g carbs or less, 132g protein and 58 grams of fat for a non training day and on a training day it would be the high end in that i needed 236g protein 58g fats then looking at appendix c for carbs needed i lost 4 kgs over the transistion so from the wight delta chart that would be 727g for carbs to maintain so for a back load i'd be looking (aiming low as i'm very carb sesitive) 300g to 400g would suffice what do you think? | ||
| kpayne6 | | ... | 07-05-2014 @ 14:27 |
Member 3754, 220 posts SQ 260, BP 190, DL 300750.0 kgs @ 112kgs UnEq | Thing said: f**k that. just looked at the appedixes C and D for the macros break down. and got a little confused which isnt very difficult for me at this time of day. so my understanding is that based in on appendix D at my target body weight of 140kgs that i have the following Prot Lo - 132 Prot Hi - 236 Fat - 58 Low-Carb callories max 1250 Prot Deficit low - 85 Prot Deficit High - 151 now sing the low end i need 30g carbs or less, 132g protein and 58 grams of fat for a non training day and on a training day it would be the high end in that i needed 236g protein 58g fats then looking at appendix c for carbs needed i lost 4 kgs over the transistion so from the wight delta chart that would be 727g for carbs to maintain so for a back load i'd be looking (aiming low as i'm very carb sesitive) 300g to 400g would suffice what do you think? the 2 values for protein are pre and post workout amounts either use the hi value or low value. the fat given is a minimum value most people find they need more fat then that. I usually have 100g a day. now the carb values given are supposed to be the maximum amount of carbs you body can absorb I think this is bulls**t. if I were you I would start at 200g carbs on backloads. if you wake up the next day looking flat or weak in the gym add another 100g carbs post workout till you look tighter upon waking and gym performance pics up. if fat loss is the goal I would try n keep fat low as possible during your backload. | ||
| Thing | | ... | 07-05-2014 @ 14:46 |
a large fingered spastic that demolishes plant Member 89, 31706 posts SQ 260, BP 220, DL 290770.0 kgs @ 142kgs UnEq | kpayne6 said: the 2 values for protein are pre and post workout amounts either use the hi value or low value. the fat given is a minimum value most people find they need more fat then that. I usually have 100g a day. now the carb values given are supposed to be the maximum amount of carbs you body can absorb I think this is bulls**t. if I were you I would start at 200g carbs on backloads. if you wake up the next day looking flat or weak in the gym add another 100g carbs post workout till you look tighter upon waking and gym performance pics up. if fat loss is the goal I would try n keep fat low as possible during your backload. so if i have 136g before my work out and then another 136g after my work out? 100g of fat would be doable with oils, cream and cheese. 200g would be good at least then as you say i can play around with the amount based on how i look so a low fat back load would be Fish, tatties and some veg? or Rice, chicken and spices and herbs? | ||
| The_Lone_Wolf | | ... | 07-05-2014 @ 15:36 |
I eat a lot of meat Member 5124, 2997 posts SQ 245, BP 130, DL 275650.0 kgs @ 105kgs UnEq | Thing, It sounds like you're in a similar situation to me in regards to training times. I train first thing in the morning upon waking. So I'm up at 5 and in the gym for 5:45 From all of the research I've done into the CBL Strength Accumulation protocol, I've got the book but a lot seems to have changed since then, the best approach is as follows... If you train early in the AM like myself, for the SA protocol you should backload the night before with as always, the focus being on high GI carbs. You then train totally fasted (caffeine and water being the only things you can consume). No intra workout nutrition. Here is the part most up for debate... Depending on your goals, and also the intensity of the training session, you should then have a shake post work out with whey, leucine and creatine. Carbs are advised to be added here too for that extra big insulin spike, but are as already said goal dependant. I've seen some people claim that MCT's can be used instead of carbs but it isn't something I've played with. In terms of what you're doing, if you feel better for it and results are going in the right direction then stick to it. | ||
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