Tomhawk Is Eating His Cake And Having It Too (CBL)
- 04-23-2012, 03:33 AM
Depending on how I feel I may try and deadlift 550 on Tuesday. There is a good chance I will be feeling like crap. It will be day 10 of ULTRA low carbs. Would be pretty cool to pull 550 plus while all depleted. SHOULD be fairly light after this preparation phase. The amount of weight I lose during this helps me determine how many carbs I should start with during my CBLs. Then I can adjust it from there.
- 04-23-2012, 03:55 AM
- 04-23-2012, 04:02 AM
I am doing 10 days, but honestly dont expect to loose all that much weight. I havent checked the same scale again, but I have used another one and it isnt indicating much change. Carbs are going to be so heavenly haha. To be honest I dont know how I am still up right now.
04-23-2012, 11:38 AM
Ok just read the last 3 pages. Good stuff can you shine a little more light on this diet. I have read a couple small articles on carb back loading but nothing with specifics. Can you recommend a resource to get the information from?
Live Hard, Laugh Hard, Love Hard and Heal Fast! - KLEEN
04-23-2012, 12:21 PM
Also I am always open to trying to answer questions. Forces me to dive back into the book and think more.
Oh and good to see you in here Kleen.
04-23-2012, 12:24 PM
Live Hard, Laugh Hard, Love Hard and Heal Fast! - KLEEN
04-23-2012, 12:36 PM
04-23-2012, 12:44 PM
Definitely going to look into this. I am a big fan of lean gains and it works wonders for me, but I'm always down to try new protocols.Originally Posted by Tomahawk88
04-23-2012, 12:46 PM
04-23-2012, 01:10 PM
Similar to anabolic diet where you light eat throughout the day and it is low carb. But instead of carb refeed days of the week they are basically daily.
04-23-2012, 07:20 PM
Was about to eat and post up my workout. Sister called and needs some help with her car.
It was the 1st time I ran through this particular workout so getting the weight right was basically guessing. I will give a little teaser and tell you I checked my weight after my workout. I started this last Sunday(4/15) at 233. In the book it estimates 60% of this 10 day weight loss is water and the rest is fat.
04-23-2012, 10:01 PM
Alright had to change my sister's tire.
Today was shoulders and triceps
0 Chest stretch warm up 2 sets of 30 seconds
0 DB side laterals warm up 2 sets 10 reps
1 Seated military press ELECT 5 sets of 3 reps
1 Cable upright rows ELECT 5 sets of 3 reps
5 to 14 going up 1 each time. Obiviously we underestimated ourselves haha. Next time will start at like 6 and do jumps of 2 instead of 1.
2 DB side laterals normal 2 sets 8 reps
Floor press ELECT 5 sets of 3 reps
135 to 215 going up by 10 pounds each set. Probably just make bigger jumps next time
Dips normal 2 sets 10 reps
10*10, 20*10 I know pretty weak, but I didnt want to rush into too quickly. Havent been doing dips at all. I tend to get better at them pretty quick.
Standing DB curls normal 2 sets of 10 reps
Any questions about the work speak up. To be honest the numbers dont seem to be down. So I dont think I am losing muscle. Felt like my muscles and verins were showing more than usual. Just a few more days and the carb frenzy will begin.
After my workout I checked my weight. It was 233 at the start, but this was in the afternoon. Wasnt super fed but drink was present. Today after my workout I was 228.8. That is a difference of 4.2 pounds. With that kind of weight loss the suggested carb back load is 386 grams of carbs. I sure hope I lose some more weight haha.
Alright after that there surely has to be some questions haha.
Also despite this diet my libido seems to be up.
04-24-2012, 01:18 PM
What is the formula to figure out how much of a backload you need is it 1.5 times your body weight or something.
Live Hard, Laugh Hard, Love Hard and Heal Fast! - KLEEN
04-24-2012, 01:42 PM
For my current prep phase weight loss(4.25) my carb back load would be estimated at 386 grams of carbs. With each 0.25 pounds lost it is about 23 grams of carbs. If I just went by bodyweight it would be 798 grams of carbs for my carb back load haha. That is a big difference if you ask me. But this is just a starting point. Ultimately you will change your carb back load by how you feel and look.
The carb back loads are no joke as you can see.
04-24-2012, 01:53 PM
Yeah looks pretty intense. I was about to try to hop on this with you to see if I could run along side you but I think I am going to watch you and see how things go. Especially since this is geared toward people who lift later in the day. if it works like I expect it too I may very well give it a shot later. I understand there are those who mix the Lean Gains approach with this one. I am kind of curious how well that works with it.
Lots of similarities like the suggestion to have aminos and peptides post workout if you workout in the morning. If nothing else though I may adopt adding 1 scoop of casein to my post workout aminos which would basically get me all the way up to my fast breaker as far as protein still being digested. I may also keep my carbs lower all day then higher at the end. Just not as severe as what you mentioned in your PM.
04-24-2012, 02:03 PM
04-24-2012, 02:05 PM
It can be done with a lot less complexity. I watched a puffy 280 bodybuilder transform into a SHREDDED 230. Obviously he was doing some gear, but he hadnt looked that peeled and full before even while on gear. He didnt have the book and was just moderately following the principles of CBL.
They book helps a lot when it comes to people who dont have the ideal situation. Lots of ways to accomplish the goals which he goes into for the most part. At the end of the day it is still just a 240 page book. The forum has people willing to help.
Ya switching from Lean Gains to this would be easy. He has articles about Intermmittent Fasting on his blog. The gist of them is CBL is more muscle sparing.
Probably be a good idea to do that. I am always willing to try and make suggestions so dont be afraid to ask.
04-24-2012, 02:18 PM
Realistically though I don't know that it would be more muscle sparing than LG considering that MOST people on LG who workout away from there fast breakers use Aminos to get the insulin spike and protein synthesis going immediately post workout and then add in 10 grams every two hours or so. His synopsis of Intermittent Fasting is really not exactly what lean gains is. He speaks of ADF and longer fasts as well as things like the Warrior, not a full on window of 16/8.
However on the same note with carbs being the controlling factor in the response then me doing as I mentioned and adding in some casein with my aminos post workout would cover that portion of the morning erasing the period he says muscle is not being grown. I mean both of them agree that muscle catabolism / wasting does not happen for 36-48 hours of extremely low calories so there should be no wasting. As I mentioned earlier I had already started doing a mini carb back load instinctively on my Burn Days by keeping carbs nice and low then having 50-100 grams of carbs with my last meal, not a ton but enough to make a difference in the following mornings workout. So I am going to see if this little concoction will work nicely for me.
04-24-2012, 03:02 PM
Basically I would say his opinion is that Carb Back Load is a more effective way of doing IF. But that is pretty much a given. I didnt quite get the results I wanted with Lean Gains, but it has helped me. The low carb portion of my day is a breeze. I just ate probably about 7-8oz of lean ground beef(97% lean) topped with a slice of full fat cheese plus 2 stalks of celery, and I honestly feel quite full.
A big difference is less concern about calorie intake. That doesnt mean you can go a thousand calories over/under though. More weight is put into how one feels. His diet and routine both require one to be in tune with their body.
04-24-2012, 03:54 PM
04-24-2012, 04:02 PM
So then he doesn't tell you to do the whole calories in / calories out thing? That is kind of cool. I will definitely keep watching and if it seems to be working better than I will give it a shot too. Just not sure about having the junk in the house with the people who are not on the diet. We keep them eating reasonable by not having that stuff in the house for them, when we do they go NUTS!
I guess it wouldn't be too hard to do with keeping carbs extremely low with the meat patty or something. So you mentioned that you should eat less protein than we are used to on this. How much or little? Does he have specific recommendations say for you, or me how much protein would we be aiming to take in?
04-24-2012, 05:48 PM
The protein and fat are more based on your target weight(mine is 210). For the first half of my day protein would be 90-160 grams. Fat absolute minimum would be 39 grams. Pretty much seems like if anything you want more fat than protein according to the forum. For the Carb Back Load portion of my day my protein is 57 to 102 grams of protein. Again these are just guidelines.
Alright I got some food to show off.
Some chicken and cabbage plus I had some kimchi with it.
Before I ate I was a little cranky haha. I feel much better now. Should be good to go come lifting time.
04-24-2012, 06:03 PM
That looks amazing! I hate traveling, I'm starving. Lol
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04-24-2012, 06:37 PM
It is fairly simple to make. Plus like I said the kimchi was fresh. So damn good together. I can't wait to have it with jasmine rice.Originally Posted by LiveToLift
04-24-2012, 07:12 PM
Does look good, I am getting ready to carb up for the night. Just finished a bagel and about to make some spaghetti and tear it up like I am angry at it. My insulin sensitivity is pretty high from lean gains for so long so not gonna bother with having a 2 week carb free period since not doing it exactly. I will say that keeping carbs low all day today felt like a punishment. Seems fasting was easier than just eating protein and fat.
I basically almost matched your numbers for the first half of the day about 40g fat and 110g protein
04-24-2012, 08:52 PM
04-24-2012, 10:37 PM
The 40 grams of fat is the MINIMUM. I probably had more like double that if not a little more. The olive oil was used freely while cooking the chicken and cabbage.
I had a DAMN good back workout. Plan on finishing off the chicken and cabbage with some kimchi then posting it up.
04-25-2012, 12:00 AM
My favorite workout of the week!
0 Lat pull downs warm up 3 sets of 10 reps
0 Deadlift warm up 2 sets of 8 reps
135 for both
1 Deadlift ELECT 3 reps
1 BB rows ELECT 3 reps
X Deadlift 1 set 1 rep
Will get back to you on this one
2 Close grip pulldowns normal 3 sets
1 BB shrugs ELECT 3 reps
1 High wide pulley rows ELECT 3 reps
This turned into a SUPER ego contest haha. Mario wouldnt back down haha. Started off SUPER light, and ended with the whole stack haha. We had a little audience going, and I am pretty sure they were entertained.
2 Bent over DB side laterals normal 3 sets
U DB bench press normal 2 sets
Alright now for the fun part DEADLIFTS! Last week I did 515 for 4 with some suspect form. That is an estimated max of 577.
Not too shabby if you ask me. Felt easier than I expected. I would guess I could get around 600. Which is probably about the most I have done while not on cycle. I honestly just dont focus on my deadlift too much while off cycle. It is my best gauge of raw power so it fits into a cycle naturally haha.
Finished the rest of my chicken and cabbage with some kimchi. I have to make that meal again soon.
04-25-2012, 12:05 AM
04-25-2012, 12:09 AM
04-25-2012, 12:12 AM
04-25-2012, 12:12 AM
04-25-2012, 12:20 AM
04-25-2012, 06:48 PM
Alright went ahead and checked my weight. Checked it without taking in any water or even coffee. Plus dropped a deuce right before I stepped on the scale. It read 225.4 pounds. I figure the day I first checked it I was holding about a pound from food and drink. So lets go 232 instead of 233. So 232-225.4= 6.6 round to 6.5 pounds. The guideline suggest 591 for my carb back load haha. Tomorrow it goes down! It will be chest and bicep day so I will be earning it.
Today I just did core so I figure I didnt do enough to warrant the big carb back load. I figure the first one should be a monster and adjust by how I feel from there. The food will be plentiful. Have a pizza that I will be making, and should be getting some kind of dessert tomorrow. Hopefully this weekend presents some opportunities to carb up.
Thinking about doing the core workout again on Saturday along with some arms. Because I tend to have decent meals on Saturdays. Monday, Tuesday, Thursday, and Friday are a given as far as Carb Back Loads. Wednesday might have a mini back load.
04-25-2012, 07:19 PM
04-25-2012, 09:14 PM
Welcome and glad you could join.Originally Posted by runner_79
In case this got lost in all the typing. Tomorrow my carb back load will be 590 grams of carbs.
04-25-2012, 09:18 PM
Holy Crap 500+ grams of carbs in 2 meals sounds rough!
04-25-2012, 09:36 PM
Haha I thought that might get a little attention.Originally Posted by MrKleen73
I will spread them out a little. Steady supply of high glycemic carbs to keep a the insulin spike u. Plus using leucine and creatine. Later I will be adding hydro whey.
04-25-2012, 09:45 PM
I have enough trouble getting 250g down in a day can't even begin to imagine doubling that...damn bro.Originally Posted by MrKleen73
04-25-2012, 09:56 PM
I think it is the reason for the "dirty" foods. Makes it so much easier to get in high glycemic carbs that cause the insulin spike NEEDED. Imagine how much potatoes, grapes, bananas, and what not it would take to get that kind of response. And remember I took a full pound off how much I lost. So it would have been 92 more grams of carbs.
A little something I had earlier. Also had a can of tuna(55g of protein) The red stuff is kimchi. Need to get more of it. Got a jar of it yesterday, and there is about a quarter left haha.
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