Purchased and read Kiefer's book on Friday and finished today. I'm going to give this a go using the "Density Bulking" objective.
6 ft, 178lbs, ~11% bf, 42 yo. Currently eating 3,200 kcal (30/45/25)
Comments and suggestions from the CBL experts welcome. No need for posts from those that don't agree with the diet in general. I'm also a bit skeptical, but have decide to give this a real chance. I'll evaluate for two weeks and then decide if I will continue or abandon based on results.
Edit: Fixed formula. Totals were wrong before.
6 ft, 178lbs, ~11% bf, 42 yo. Currently eating 3,200 kcal (30/45/25)
Comments and suggestions from the CBL experts welcome. No need for posts from those that don't agree with the diet in general. I'm also a bit skeptical, but have decide to give this a real chance. I'll evaluate for two weeks and then decide if I will continue or abandon based on results.
cal | carb | protein | fat | |
Meal 1 (8am, 11am) | ||||
coffee | 4 | 1 | ||
½ scoop whey iso | 56 | 12 | ||
3 tsp coconut oil | 117 | 15 | ||
onion / pepper | 4 | 1 | ||
mushroom | 4 | 1 | ||
spinach | 8 | 2 | ||
2 egg (whole) | 142 | 12 | 10 | |
2 egg whites | 50 | 10 | ||
3 slice canadian bacon | 134 | 1 | 18 | 6 |
519 | 6 | 52 | 31 | |
Meal 2 (2pm) | ||||
10 oz chicken breast | 312 | 63 | 5 | |
6 fish oil caps | 54 | 6 | ||
asparagus | 31 | 2 | 3 | |
broccoli | 31 | 2 | 3 | |
428 | 4 | 69 | 11 | |
Meal 3 (pwo – 5:30pm) | ||||
3 tsp coconut oil – pre-wo | 117 | 15 | ||
leucine, creatine, caffeine | ||||
2 scoop whey iso | 226 | 2 | 50 | 2 |
1 cup almond milk | 44 | 2 | 4 | |
2 cup corn flakes | 202 | 48 | 4 | |
2 cup frosted flakes | 286 | 70 | 4 | |
875 | 122 | 58 | 21 | |
Meal 4 (7pm) | ||||
7 oz chicken breast | 218 | 44 | 4 | |
16 oz red potato | 320 | 64 | 16 | |
1 tsp olive oil | 40 | 5 | ||
¼ cup ketchup | 58 | 15 | 1 | |
4 oz pretzels | 424 | 88 | 12 | 4 |
1,060 | 167 | 73 | 13 | |
Meal 5 (8:30pm) | ||||
1 scoop casein | 113 | 1 | 25 | 1 |
1 scoop greens powder | 30 | 4 | 2 | 1 |
½ cup almond milk | 22 | 1 | 2 | |
2 low-fat waffles | 165 | 31 | 5 | 2 |
1 lg. banana | 128 | 31 | 1 | |
¼ cup blueberries | 21 | 5 | ||
1 cup low fat ice cream | 240 | 42 | 4 | 6 |
2 tbs maple syrup | 104 | 26 | ||
2 tbs whipped cream | 18 | 2 | ||
841 | 141 | 37 | 14 | |
TOTALS | 3,723 | 440 | 289 | 90 |
47% | 31% | 22% |
Edit: Fixed formula. Totals were wrong before.