Yes I was aware of the egg thing but if you mix in more fats and some extra egg whites 2 or 3 eggs is supposed to be fine. I hadn't realized things had changed in the second book.
Well I don't know what is in the second book but the lecture he did a while back introducing his new product was a product that caused a dramatic insulin release without the carbs for those who worked out in the morning. So my assumption is that he is now more focused on not limiting insulin to nothing during the day but having short lived spikes for increased anabolism while remaining low carb so the muscles still starve for glycogen throughout the day. However that is just my impression from the group call I was on with him.
BCAA's create a mighty insulin spike, but Distilled Water was telling me before that he's had his blood checked while fasted on a large dose of BCAAs and it still didn't lower his circulating ketones. It hadn't broken his overnight fast. So regardless of the insulin release, he was still burning strong.
Yeah I think the initial book the idea of limiting the spike was very important. Although he does not recommend BCAA's during the day. He recommends 10g of whey protein. So it has a slower release than BCAA and a lower insulin response. Either way A tiny rise in insulin is not going to throw the balance from more catabolic to anabolic when in a deep catabolic state. The muscles soak that stuff up so fast there is no need for insulin to continue to be released so the glucagon takes back over quickly and back to catabolizing fats for energy. It would take a pretty good amount of time out of the catabolic state for the ketones to clear and with bcaa or even 10g of whey it just wouldn't be long enough of a change to clear ketones before starting to make them again. Some people tend to over think it. Thinking they would ruin the effects of the diet if any insulin is created during the day.
Mostly though keep carbs low and that is the key with CBL. Not really being in a fasted state. Just keeping the insulin releases low and calories low keeps you in a fat burning state until the back load. With CBL as written you and I should be getting in about 700ish calories for the entire day leading up to the back load. I think this is where many people fail at it because they adjust it and eat high fat high protein all day then try to eat dirty carbs and go way over the calories they should be going for the day. He doesn't have you count calories but calories indeed do still matter. Nothing changes the calories in verses calories out rule. It can make things more efficient within that rule but does not void the rule out completely as some people seem to think.
That is kind of the difference between this and they Biorythm diet which is higher calories through out the day but the carbs at the end of the day are much cleaner IE low fat content. You still end up getting in 80+ fats a day just spaced out differently and on the Biorythm you can actually have some fruit in the am as well so long as it is under 30g he just wants starches left alone until the evening.
Yah this is what I have heard but it's nice to know someone you know had the bloods done to back it up. When we were on Intermittent fasting protocols we used to use BCAA's extensively for morning training. Seemed to work very well as you know how easy it is to stay lean using those methods.
Yes it definitely worked well for us.
I was taking BCAAS first thing in the morning after waking, to get the aminos in the blood and muscles after being without food all night. But I would get a hypoglycemic effect every morning and feel terrible. I finally figured out to drop the BCAAS and just use them around my workouts, and I feel much better!
No doubt, when blood sugar is at a stable level then you give an insulin spike it can drop blood sugar levels pretty low. If you are not producing ketones then this will put you in a bad way. You want to get your body pretty efficient at burning fat for energy by keeping fats in the diet and especially things like MCT's it might limit that.
That's when I took them pre/intra and post workout. I continue to do so but not fasting now as it's not necessary to remain in fat burn. I like the CBL idea of continuing to remain in fat burn until late in the afternoon and then backloading the carbs.
Agreed.
Is your CBL generally after your workouts? Or just end of day? My workouts are just before bed, and I was wondering if I need to get a good carb up drink to take after workout before bed. I currently mix a big BCAA drink, about 25g, that I drink in the middle of workout and at the end. I'm then so full, I can't stomach food or protein shake just before bed. Maybe I should drink the BCAAS just before the workout so that after I can have room for the carb up/protein shake.
As late as you train if your goals is hypertrophy I would start having your carbs before you train. You train at like 9PM right. You could have some carbs an hour or two before your workout then don't worry about BCAA or just put a few scoops in a couple ounces of water shake it up and shoot it you don't have to put it in a liter of water and fill yourself up. I take my aminos like medicine. No sipping put about 15-20g in 4-8 oz of water in a shaker shake it up and slam it!
However yeah I would recommend an isolate shake 75g or so with some 50 dextrose and 100g of some other type of carbs. If full an awesome dense carb would be Rice Syrup. Stuff is amaze balls! Put it in a tablespoon and eat a few and bam you are good to go.
I start mine between 4 and 5 but I train around 11am and I got to bed early so 3 to 5 hours before bed should be a good rule of thumb I suppose. Almost all carbs are consumed them. May be some trace during the day.
Yeah I workout fasted in the starting at 4:30 AM, have some aminos an hour after the workout, typically 2 scoops of Xtend and an extra 14g of glutamine. Then when I get to work I have two tbls of heavy whipping cream in my coffee. Sometimes a few hours later I will have a scoop or two of aminos and maybe another cup of coffee with heavy whipping cream. Typically about noon or 1:00 I will have 7-12 oz of meat, then a shake and some cream of rice hot cereal around 4:30 and begin my carb back load when I get home from work preferably finishing by 8:00PM I am normally in bed by 9:00 or a little after and asleep by 10:30. However my mornings vary as sometimes I will eat some eggs with chorizo, cheese and avacodo with pico around 9:30AM. Most of the time I portion my protein out over 2 meals and a snack because 150g is not a lot of protein to spread throughout the day and too many carb sources have protein in them also.
Okay guys and gals I have been feeling like spanked ass for the last few days. I am really hoping I can get in the gym tomorrow as this is taxing on me mentally at this point. On top of that I shouldn't be lifting this weekend because I am doing my 24 hour urine collection for my kidneys and a hard workout can throw off the results if I have damaged muscles and soreness during that time. I am not going to do anything that could mess up my test results so this may just end up being a deload. Obviously that will mess with the periodization of the program but this is my health so it trumps my hobby. More than likely if I can get to the gym tomorrow it will be a full body type workout then I will simply just start phase 4 over again next week since I only got a little bit of it in.
