Road to recovery

icecold · 18 Mar 2013 at 14:11

I'd say you want to be over 350 whatever you're doing. Like Syla5 says, if you weren't carrying much muscle at that weight it would be a different matter.

Unless you're getting over the top backloads on consecutive days, it shouldnt impact fat loss. Consistently sell you backloads short and you'll miss out on gains.

BennyC · 18 Mar 2013 at 14:39

icecold said:
I'd say you want to be over 350 whatever you're doing. Like Syla5 says, if you weren't carrying much muscle at that weight it would be a different matter.

Unless you're getting over the top backloads on consecutive days, it shouldnt impact fat loss. Consistently sell you backloads short and you'll miss out on gains.

I won't hold back then.

That stroodle will be demolished tonight.

Syla5 · 18 Mar 2013 at 14:55

I learnt pretty quickly when i first started 250g was not enough for me and i am around 72kg bw. Oh and my aim has been DB from the start.

I upped that to 300g and that was better, and i now hit between 325-350g ish 3-4 times a week. I would say in the last week i have made some fat gains but i am still no heavier then pre-prep, and i have also upped my low carb portions of the day as well. This week i am cutting back a bit on the olive oil i put on my salad!! i was having 4ish table spoons in my low carb portion of the day.

weight has gone as follows:
Dec-12 11st 11.5lb
Jan-13 11st 4lb (after prep week)
Mar-13 11st 9lb (dressed weight so really need to get a proper dry weight for fair comparison)

overall i have put back on 5lb in 10 weeks of back loading, now this didnt go back on quickly, but it has been more noticeable in the last 3 weeks, so has the choclate intake though

. My plan is keep hitting the 3-4 backloads @325g per week, but cut down a little of the fat in the ULC portion of the day, and stop having the extra treat in the backload portion as i was probably closer to 400g a lot of the time as well. I now want to stay around 11st 10lb and drop a bit of the viscural fat again, as long as my strength keeps going up. Holiday at the end of May and then i shall be redoing prep phase for a week.

icecold · 18 Mar 2013 at 15:32

Transitioning between cutting and bulking on CBL for me meant more day time food and slightly more in my backload. For those who like numbers, I've probably added 200kcals during the day and 50g to my backloads. Previously I wouldnt mind dipping close to 350g, but now I'm always over 400.

Morning weight is fast approaching 90kg. Looking a lot fuller in general, but it will be interesting to see some comparison shots for 84.5-->93kg. I suspect there will be some water to drop.

LiE · 18 Mar 2013 at 15:33

Mirin' those haribo gains.

N19h7m4r3 · 18 Mar 2013 at 23:38

Good information for me as well.

I finally finished that pizza and chips, it was still bloody hard.

CBL Off day

9:30 Am mix.
10g whey isolate
Coffee with 1tsp coconut oil for MCT,
Second coffee
Alpha men x2

13:00 lunch/breakfast
Grilled chicken fillets 300g
Spinach salad, and brocoli
2tsp olive oil on top
Cup of coffee

16:00 snack
20g whey isolate
3g leucine
30g nuts (walnuts)

19:30 dinner
Grilled turkey leg 236g
3 slices of pizza
2 packs of chips
Alpha men x2

22:20 OAKG
12g

23:05 Before bed
150g Cottage cheese

I did buy some lighter easier to eat carbs today.
2 220g battenburg cakes
4 large butter croissants
2 packs of ring rugar doughnuts
1 apple pie.

I also got some dextrose powder, it has added vitamin c, but that doesn't really matter.
I shall do more shopping over the weekend, and pick up more goodies.

I'll also have to monitor my weight on the gym scales, I don't want to start putting on fat again and make this all for naught.

BennyC · 19 Mar 2013 at 20:49

Butter Croissants
pain au chocolat
More stroodle
Cookies
Finest Vanilla Ice Cream
Grapes

Nom Nom Nom, stroodles seem to be a reasonably low calorie high carb option.

What sort of spreads are permitted if any?

Stuck the cookies in the freezer, will be interesting to see how they defrost :/

N19h7m4r3 · 20 Mar 2013 at 11:12

Yesterday was a good day, it means much much easier to finish all the food. I think I need to get Nutella or something to put on the doughnuts though.

CBL day

8:15 Am mix.
10g whey isolate
Coffee with 1tsp coconut oil for MCT,
Second coffee
Alpha men x2

12:30 lunch/breakfast
Grilled turkey 175g(cooked)
Tin mackerel 80g
Spinach salad,
2tsp olive oil on top
Cup of rooibos tea

15:00 snack
20g whey isolate
30g nuts (walnuts)

16:45 pre-training
Coffee, 1tsp coconut oil
~200mg caffeine
10g whey isolate
3g beta-alanine
5g creatine

Weigh in at gym
68kg

19:45 post-training
20g whey isolate
~200mg caffeine
3g leucine
5g creatine
47g dextrose

20:30 dinner
Grilled diced beef 480g
80g rice
Asparagus in olive oil
Quarter apple pie
Two doughnuts
Alpha men x2

22:30 OAKG
12g

23:05 Before bed
150g Cottage cheese

Gym Chest
Crosstrainer 5 mins
Base resistance 11 incline 10

Incline dumbbell press
11.4kg x10
15kg x5
20kg 3
25kg x10 5 sets
20kg x10

Wide grip pull ups
BW x10

Chest cable flys
Handles from ground
22.5kg x10 5 sets

From top
22.5kg x10 5 sets

Deadbugs 1
X10 5 sets per side

Barbell bicep curls
Wide grip
25kg x10 5 sets

Super set
(Reverse barbell curls
20kg x10 5 sets

Dips Narrow grip)
+10kg X10 5 sets

Tricep cable pushdowns
55kg x10
60kg x10 3 sets
55kg x10

Stretches + foam rolling

I'm feeling good this morning, just a little tired and that pie was extremely light and easy to eat.

mrthingyx · 20 Mar 2013 at 11:27

Yeesh: 3g of beta alanine in one go?

That must get your fingers a-tingling! :eek:

N19h7m4r3 · 20 Mar 2013 at 12:43

It barely does a thing to me.
I got only the tiniest of tingles, if any.

mrthingyx · 20 Mar 2013 at 12:48

Fair play - I get tingles at 1g/shot, and felt physically sick when I was using ~3g/dose... :eek:

N19h7m4r3 · 20 Mar 2013 at 12:57

Oh wow, I was actually thinking of upping it to 4g tomorrow.

LiE · 20 Mar 2013 at 12:59

5g here on off-days.

mrthingyx · 20 Mar 2013 at 13:11

LiE said:
5g here on off-days.

I'll snort 10g if I can bench like you!

BennyC · 20 Mar 2013 at 13:38

icecold said:
Previously I wouldnt mind dipping close to 350g, but now I'm always over 400.

Should I be concerned regarding my CBL choice calories?

For example a backload of approximate 350g is coming out at an additional 2,500 calories, which would knock around 4,500 for the day :eek:

:

1 flour wrap (fajita's), rest of the meat with veg & rice
75-100g white rice
1 x croissant
1 x Pain au chocolat
2 x cookies
2 x Icecream
50g Cornflakes
30g Nutella
100g Dextrose

Some options are of course lower than others in terms of calories and the grams of carbs will also vary. Can I disregard total calorie intake in the back load portion of the day as afterall they are probably around 80-90% carbs? Or should I be aiming for below a target.

icecold · 20 Mar 2013 at 14:03

It hasn't caused me any problems. I think its partially because you end up eating "lower calorie" items because its easier.

I've counted a few times and been comfortably over 4000kcals.

BennyC · 20 Mar 2013 at 14:27

icecold said:
It hasn't caused me any problems. I think its partially because you end up eating "lower calorie" items because its easier.

I've counted a few times and been comfortably over 4000kcals.

Good stuff, I was just worried I was missing something major! I guess that if you average it out day to day it'll tip just over 3000kcals which is plenty for the body to grow and timed to be optimal to burn fat & build muscle.

I'll continue stuffing this evening.

BennyC · 20 Mar 2013 at 21:18

Fooooooks sake. Still struggled to get in anything over 300g ish

100g dextrose (85g)
3 flour wraps (90g)
100g rice (75g)
Croissant & nutella (35/40g)
2 cookies (quite small) (40g)
2 scoops icecream (25g)

Okay maybe nearer to 350g but to say I'm uncomfortable would be an understatement!

6:30 ish my PWO (dextrose), 3 scoops whey, leucine, bcaa, creatine etc
7 - or as soon as I arrive back home, 3 scrambled eggs
7:30 I had 3 turkey fajita's (2-300g turkey), mayo, salsa, peppers, 100g mixed veg, 100g white rice
8:15ish croissant
8:45 cookies and icecream

My whole evening spent basically eating and being in discomfort!

N19h7m4r3 · 20 Mar 2013 at 21:31

Bloody hell Benny, that sounds painful.
I wouldn't be able for all that.

I have noticed I'm hungrier lately, especially after last night's carb up.

CBL Off day

9:30 Am mix.
10g whey isolate
Coffee with 1tsp coconut oil for MCT,
Second coffee
Alpha men x2

12:40 lunch/breakfast
Grilled chicken fillets 280g
Grilled diced beef 30g
Spinach salad, and brocoli
2tsp olive oil on top

16:00 snack
20g whey isolate
30g nuts (walnuts)

19:30 dinner
Grilled turkey leg 286g
grilled chicken wings 341g
Alpha men x2

22:00 OAKG
12g

22:50 Before bed
150g Cottage cheese

BennyC · 20 Mar 2013 at 21:33

Whilst things like cookies, croissants etc all seem appealing they're too sickly for me. I think cornflakes & white rice might become a staple for the bulk of my carbs and will just have 30-50g carbs from something a little more exciting. Blerrghhh!