Tomhawk Is Eating His Cake And Having It Too (CBL)
- 06-23-2012, 02:32 AM
I thought I might be seeing her this weekend, but she went to visit her mom instead of going home to her dad's. So hopefully next weekend I see her. So far havent noticed any super red flags.
Decided to go a little heavier on my ELECT sets today. Made bigger jumps early on in the sets. Got to 245 on both incline and decline. Felt/feels like it made a difference. No point in messing around with light weights. Hopefully the added weights will translate to new growth and strength.
Took it a little easier on DB pullovers. Didnt want to hurt myself.
Did 305 for 2 on pause press(bench) was a little slow on the 2nd rep. Probably should have done 295 or just stuck with 285.
Lat pulldowns, seems like all the fat grip work is paying off. Did 3 sets of 8 with 210 while using the fat gripz.
BB curls ELECT, made bigger jumps thanks to a hot female personal trainer. Finished with 100 instead of my usual 90.
Close grip chins ELECT, this has gotten harder after added some extra weight. I swear I could attach a 45 before but now it is impossible.
Hammer curls, 35s for 10 reps is getting a little easier. The DBs were falling out of my hands at the end of the sets.
This is when I noticed my biceps actually looked good. Had to do a little flexing in the mirror to make sure. Thinking about maybe taking some measurements.
Fat grip rope ext, did 3 sets of 8 reps instead of my usual 2 sets of higher rep.
One more workout before I go low carb for a about a week. Decided to do 3 carb meals tonight. I still have plenty of food to eat. Plus tomorrow going to have flank steak and onion. The pot roast can be used during the low carb diet though. It weighed 2.9 pounds with 38 grams of protein per 4oz. That is 440 grams of protein plus 278 grams of animal fat.
The other day I literally ate over a pound of bacon.
- 06-23-2012, 04:18 AM
Originally Posted by Tomahawk88"Difficult things take a long time, impossible things take a little longer."
OG Punjabi Avenger
- 06-23-2012, 04:36 AM
I am thinking tomorrow I will do squats with 380 again. See if I can do more than 8. Seems like 2nd time in the week I can do more. Basically seems like my squat is improving each workout.
As far as bench goes I am waiting on a new routine that is supposed to help improve bench. Same guy who came up with this diet and current workout. It is a challenge his routine vs Wendlers 531 haha. I picked his before I gave Wendlers 531 a chance. Thinking both groups will make some great improvements.
06-23-2012, 04:43 AM
Yea I kno pause press takes lot of strength and energy out of you...but if you keep doing pause press it sure makes you strong...good luck with your squats bro...I did my squat PR this week and it was 380 for 10reps...felt like its gonna break my back lol...that's some heavy weights...Originally Posted by Tomahawk88
"Difficult things take a long time, impossible things take a little longer."
OG Punjabi Avenger
06-23-2012, 04:38 PM
I posted in the Shockwave Protocol VS 531 bench challenge thread yesterday that I would be starting my deload week this week. And that watch that Kiefer would have the program ready. A day later and he posts up that it is ready haha. Literally the next post in the thread.
06-25-2012, 01:13 AM
So I ended up not doing the 531 squat workout. Got time to do it and just didnt feel it. That is probably the best thing I have learned from this routine... is how to regulate my workouts. Instead of just going by what is said to be done. There will always be another chance to test out my squats.
Still had a damn good workout. Slowly trying to work up on every exercise.
Ended up having 3 meals post workout. Each one was basically white rice with some kind of meat. Then I had some ice cream. Since I was starting my week of ULC I was pretty limited to what I had in the house. No point in keeping stuff around if I wont eat it.
So what I am hoping to accomplish with this deload is pretty simple. Let my body heal up from all the workouts. Tighten up a bit with ultra low carb. Take a little break from stims. Will probably still do a cup of coffee a day to start my day though. Better than 2 or 3 cups a day haha. Hopefully get my sleep schedule back on track.
06-25-2012, 02:31 PM
So odd I can't log in from a computer but only from my I phone.
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RIP Ryan, :(
06-25-2012, 02:35 PM
Dr. Albert Scott Representative for FINAFLEX
Redefine Yourself..... REDEFINE EVERYTHING!
06-25-2012, 02:49 PM
Supposed to go do my deload workout in a little bit. Going with a lightweight. Hopefully I dont get baited into a workout. I am thinking I want to change up the order of my workouts. The order I was doing them in before just wasnt working.
Wednesday: Squat 531
Here there were a few options
Friday: press 531
What I might do is
Saturday Squat 531
06-26-2012, 04:21 PM
100 laps today. Now I just need to work on the food intake.
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RIP Ryan, :(
06-27-2012, 02:27 AM
I think I might end up not going to the gym this week. Going to be doing a 2 day job helping to put together a stage for a 4th of July show. Depending how I feel I may do squat and deadlift deload on Thursday. Monday ended up being a little bit of everything on upper body. Then on Saturday I will lift and carb back load. Not sure what I want to do as far as lifting yet though. Havent gotten the new workout for the bench challenge yet. Might do a HIT workout type workout. Just need to find someone to help spot me on the negatives.
Also on Saturday supposed to meet up with Rachel again. She is bringing me dinner. Going to go eat at a park. So no complaining from me yet haha.
Today for food I had a bunch of ground beef with lectuce and cheese. Had that a few times actually. Plus I also had some slow cooked ribs. I think today was the first time I didnt have bacon in a while.
Alright I need to get to bed. Got to wake up and pee in a cup for a drug test. Good thing I havent been taking Craze for a few days haha.
Also has anyone else looked up the number for powerlifting records? The raw world record for the 165 weight class is 485. 424 is the record for the 148 weight class where some of them are probably close to 170. Just thought I would point out how even more stupid the ads actually are. Oh and the tested 165 record is 424.
06-27-2012, 11:19 AM
Tom, if I were to try to start this say the week after the 4rth of July I would want to know I had a decent grasp on it. Correct me if I am wrong I need to make a cheat sheet of some sort to get started. Some of these are questions and some are simply statements I want corrected if wrong.
1. Below 30 grams of carbohydrates during the early part of the day, fiber is not counted in this 30 grams. Fat and Protein are okay.
2. Consume most of your carb back load in simple sugars or highly processed foods. Please list the suggested formula for estimating carbs in a back load both for if you do the depletion phase or just the quick and dirty formula for those who have not done it.
3. How long should the backload be? I see guys hitting well over 400 grams of carbs how long do you typically get to get in these carbs at night?
4. Carbs are lower on non workout / rest days? How much lower, is it just a much smaller back load that night or do you try to maintain the extremely low carb until the next time you workout? If there is a formula or suggestion please let us know.
5. Is it suggested to keep track of protein, and or fat during the low carb portion of the day?
6. Is it suggested to keep track of protein or fat during the carb load? I know you said you do not but is that your mod or what the book says?
7. Is everyone aware that eating a steak releases as much insulin as eating 50grams of carbs from oatmeal? Having just protein and fat does not create an insulin free environment. So I assume it is blood sugar levels that he is worried about effecting and not solely insulin?
8. Thank You! I have followed your log from the beginning and I know you have answered these questions in other areas but I think it will be helpful to many of us to have a cheat sheet with these tidbits of info.
Live Hard, Laugh Hard, Love Hard and Heal Fast! - KLEEN
06-27-2012, 01:51 PM
1. That is correct. Ideally you want a somewhat equal amount of fat and protein(in grams). On days I back load I try to get around 70 grams of protein and fat each pre training when I lift around 5-7pm.
2. It is suggested to avoid highly processed foods. Baked goods are suggested, but more of the fresh stuff not prepackaged for the end of days. I use jasmine rice for a good bit of my back loads. Also potatoes and fruits. Some really good fruits include banana(extra ripe) and grapes.
The guide for if you didnt do the prep phase is just out there. The number for a 200 pound person is 700 grams of carbs. My suggestion would be to try 500 grams and see how you feel. As crazy as it sounds it seems the best idea is to try and go OVER board. People are seeing better results from going with crazy back loads as opposed to controlled back loads of 300 grams. It is worth trying. I know when I first tried this without the book I didnt see the results I am seeing now. I was not consuming the amount of carbs I am now.
3. There isnt a set time, but it seems to be try not to go over 6 hours. Some people do their back loads in one sitting. I tend to do mine in 2 or 3 sitting. With about an hour in between each.
4. It depends on what you are trying to do (bulk or recomp). On a bulk you can have mini back loads almost every off night. Recomp I would stick to the under 30 grams of carbs. I basically try to keep my carbs to trace amount. I dont add anything extra.
5. I have a general idea of how much fat and protein I take in during the ultra low carb portion. The main thing is to make sure you take in enough fat. Dont slack on fat consumption.
6. There isnt really anything to suggest keeping track of fat during the back loads. The only real suggestion I can think of is avoid fat in your post workout shake. Which should be a fast protein, a little casein, carbs(waxy maize or dextrose), and creatine. As far as protein the guide for a 200 pound target weight is about 55 grams to 100 grams of protein post workout which includes the post workout shake.
7. I honestly can not really answer that. I know certain things are supposed to be avoided. I dont know the full list either. I know eggs and dairy products are among them. Especially egg yolks in high numbers(around 5 or so).
8. I try and help a little, but the best way to get the info is to get the book honestly. So much info I know I havent gone over in this log.
06-27-2012, 04:04 PM
Tom this diet looks crazy :P
I might try it after I finish my current run, only 20 days left, if my abs are showing after my current routine are they going to go back into hiding after this cake diet?
06-27-2012, 04:23 PM
So to answer your question... no they will not go into hiding haha. In fact you should have a full look as opposed to looking flat(with most diet).
06-28-2012, 01:10 AM
Interesting, might order this book. I am always really good at dieting for a week or so, then just can't handle the monotony, or I work late and dont get home fromt he gym until 10pm, and dont feel like cooking. End up with taco bell or snack wraps from mickey Ds a time or two a week lol.
I'm gaining slowly and getting more defined now, after the first week people started thinking I was roiding, which I wish I was but don't have the dough at the moment lol.
A diet where the slip ups are a benefit would be great lol.
06-28-2012, 01:16 AM
Name of book please, I found carb back loading manual but its 89 bucks, so pretty sure it = snake oil
06-28-2012, 02:42 AM
Just got home a few minutes ago. Putting together a stage for a concert sucks haha. Ended up cheating on my diet. Was going to go ultra low carb this week. The last time I had ate was 5pm plus I had some coffee on the way there. 12 am rolled around and they bought 8 pizzas. I figured if I was going to cheat I was going to do it big. Ended up eating 6 probably 7 slices of pizza. Debating if I want to try and take something with me to eat tomorrow or not. There were breaks where I could have had a little something to eat.
06-29-2012, 02:47 PM
06-29-2012, 03:05 PM
Very sore again today. Will be nice to relax today. Hopefully not too sore tomorrow. Will be back to lifting tomorrow. Hoping I got the benefits from taking time off. Wasnt exactly taking it easy the last 2 days.
06-29-2012, 05:35 PM
100 laps today and relaxing. Just wish I could eat something.
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RIP Ryan, :(
06-30-2012, 12:14 AM
Tom, quick question for you. I know you're on the SA protocol of CBL, but as someone who's currently density bulking, how would you advise structuring the rest day backloads? Kiefer has a LOT of contradictions regarding whether or not one should keep these off day backloads clean. Would you recommend backloading with high gi carbs similar to training days? Given the science behind CBL, would you still want to cause the fast insulin spikes? I'm enjoying CBL so far, but Kiefer seems to have absolutely no consistency whatsoever as far as backloads are concerned.
06-30-2012, 01:02 AM
06-30-2012, 12:02 PM
Thanks for the response, Tom...much appreciated. I like the data behind the CBL protocol and I'm not going to complain about consuming 500 grams of cho after a heavy training session, but the sheer amount of fence sitting that Kiefer exhibits is not reassuring. That being said, you're the reason I decided to give CBL a try so you have my gratitude for all the great info and updates.
06-30-2012, 02:03 PM
I think the reason why Kiefer sits on the fence about so much is because everyone is different. This isnt your typical cookie cutter diet. The way I think about it is this is a template to get you started. There isnt a right way for everybody, but a right way for YOU. Where most diets try to fit you into a mold. People are so used to be told what to do instead of just doing trial by error(not wanting to mess up). I would say this diet isnt something you have to do exactly. There are some general guidelines, but it seems even when people dont do it "right" they still get good results.
06-30-2012, 02:14 PM
Agreed. It definitely does seem tailored to specific physiological differences between people which is excellent, but when he contradicts the basic scientific reasoning behind why the protocol works I go insane. I'll try a cleaner backload with rice etc as you recommended, but since he states the importance of a quick drop in insulin I'm going to play around with something like commercial granola for the later part of my rest day backloads. As someone who knows intimately the shame of being a fat sack of garbage in my past, I'm pretty damn nervous. Incredible deadlift, by the way. Your strength is goddamn impressive.
06-30-2012, 03:54 PM
It seems like allows fat kids a little room for error. I have never been super fat, but I never considered myself someone who handled carbs well. Dont try to over think it too much. I really like some sorbet for back loads. Doesnt bloat me up and it is easy to just keep eating it.
Thanks, deadlift is definitely my baby. Trying to get my squat up. Bench could use some work too.
Do you ever vist the DH forum? I signed up for the 531 VS Shockwave Protocol challenge. Hoping to get the workout soon. Really want to start on Monday if possible. In fact I am going to workout today with the idea I will be able to start on Monday.
06-30-2012, 05:34 PM
Yeah, I see what you mean regarding the diet's variability. I'm going to stick with it regardless and see what strength and composition changes occur before I make any real assessments. I'm just very, very nervous about putting on "bad" mass - though aesthetics are not nearly as important to me as strength increases, I'd never want to revisit my past for any reason and of course this type of eating is not exactly conventional wisdom.
I check out DH pretty frequently, but truth be told I don't know if the Shockwave program is for me. From what I understand, it's more of a leaning while maintaining mass program as opposed to a true strength program. I'm enjoying 5/3/1 now but I can already tell I'm going to stall out sooner than expected, so I might have to make some training modifications. I do like the idea of the ELECT sets but being so focused on strength, I'm hesitant to change things up too much. I know you've been incorporating the ELECT reps while experimenting with 5/3/1 style training...what's your opinion so far?
Also, if you don't mind me asking, how far did you take your DL before you decided to go on cycle? I've always been kind of philosophically opposed to anabolic/PH aids, but this damn meniscus injury is really setting me back. Hope this question wasn't too invasive, Tom. Thanks again for all of the responses.
07-01-2012, 04:33 AM
Ya I cant say I have gained all that much strength. At least it has been much harder to gauge. Did you do the whole training max 90%? I really think 531 should work great with CBL. Well I have been doing Shockwave as it is set up and then adding in an extra day of squat 531. So they havent been done together really. I do like the ELECT sets and see how they can help. Just have to make certain jumps in weights for each set.
Honestly when I first cycled my goal wasnt strength so much. It was back when I was lifting with a bodybuilder. Was younger than I should have been. I wouldnt really suggest cycling to get through an injury. If anything you are more likely to hurt yourself. When I started cycling when strength was my focus I was making 20 pound jumps weekly. I would say my deadlift max maybe 500 before I took something while training for strength. Hard to be sure though.
For some reason my right knee looks banged up. Got a nice looking bruise right on the knee cap. A little worried because it felt weird while working out today. When I used the ab wheel I definitely felt some pain. When I did my squats tonight I fell back a bit on my last rep. Felt pretty weird after that.
Ended up doing 350 for 10 reps tonight. Probably could have done another, but got off balance and decided that was enough. Then I did 5 sets of 10. Started with 205 but decided to just used 185. In between sets I used the ab wheel for 3 sets of 10. Then I finished with the ab wheel I supersetted with lying leg curls. Ended up doing 5 sets of 10 with leg curls.
07-02-2012, 07:06 PM
Sounds pretty good still contemplating the jump to this. Only issue I have with it is keeping this stuff in the house when others are not doing this diet. I will get leaner while the rest of my family plumps up.
I was looking at his sample diet for a day and he was having stuff I thought was completely off limits during that part of the day. Almonds, almond butter, strawberries, all of these things contain carbs...
So the diet says to get in about 500 grams of carbs is that supposed to all be done just before bed? Here is how I might incorporate this into my intermittent fasting window. Let me know your thoughts.
Wake - Aminos + 20grams, 30 minutes later lift. Post workout 20 grams aminos again. 10 grams aminos 1 or 2 more times before I actually have a fast breaking meal.
Fast Breaker Noon -1:00PM = 100+ grams of protein and whatever fat comes along with it. If low fat supplement a little fat via almonds, nut butters, or something like EVCO.
Mid Day Meal - 3:00-4:00PM after doing 100 push ups, 100 Jump squats or Squat thrusts begin Carb Back Loading phase - consume 100-150 grams protein and 500 gram carbs between the beginning of this meal and 8:00PM. Will typically be a 4 hour carb feed.
Non Training Days
Wake up do cardio, break fast between Noon and 5:00PM depending on when I need to eat. Get in at least 200 grams of protein and 60-90 grams fat, total carbs between 50-100g including fiber, and 25-75g if not counting fiber.
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