Road to recovery
- Thread starter N19h7m4r3
- Start date
Thanks, I wasn't aware you CBL'd though I have had my head in my sand until recently!
What are your choice backload foods? I know they need to be high GI which is easily found in junk food. I'd like to keep it mostly clean (white rice, cereals etc) with things like cookies, ice cream, pizza etc added in rather than being the staple of the choice foods.
Where does couscous rate on the GI scale & suitability? I couldn't find a definitive answer.
Really the definition of "dirty" doesn't really apply to backloads. Most applicable junk food is labelled as dirty because of sugar, but that's what we want here.
White rice would be the best "clean" food IMO, but I also have:
potato
pizza
donuts
haribo
cookies
pastries
etc.
I don't really know about couscous...
White rice would be the best "clean" food IMO, but I also have:
potato
pizza
donuts
haribo
cookies
pastries
etc.
I don't really know about couscous...
I've never tried isolate before Ice, it's rather expensive; even when unflavoured.
I'm kinda worried that with with my snack including 20g of whey, and it being whey isolate my bag might not last all that long it seems. Although this only applies to my off days. So on normal training days my snack will be 50g of nuts.
I shan't be bother with that intra-training shake, I'm trying to cut down my training time as it is so that'll just be a waste of whey.
If casein isn't that essential I'm happy, it's just he recommends it so much in the book, especially for the pre and post-training shakes.
That'll certainly cut a huge chunk out of the price.
For carbs I'm most likely to still stay very clean, and have a lot of rice and even potatoes. Although, I do love doughnuts an awful lot and I think I can squeeze some in to make it easier to hit that carb amount.
It seems for once my horrible sweet tooth might be useful.
Also finished training, and all my stretching and mobility work.
Didn't get to start training until around 17:40 sadly.
Just had my post-training shake at 19:30
20g of whey.
I had a super light'ish day due to my back still being finicky. Best is it only feels like I pinched the nerve, so its settling rather well so far.
Going to have my dinner soon. Finally I've started to use my George Forman grill again.\
20:30 Dinner
500g of diced steak
asparagus with olive oil.
22:50 Before bed
15g of cottage cheese
I'm kinda worried that with with my snack including 20g of whey, and it being whey isolate my bag might not last all that long it seems. Although this only applies to my off days. So on normal training days my snack will be 50g of nuts.
I shan't be bother with that intra-training shake, I'm trying to cut down my training time as it is so that'll just be a waste of whey.
If casein isn't that essential I'm happy, it's just he recommends it so much in the book, especially for the pre and post-training shakes.
That'll certainly cut a huge chunk out of the price.
For carbs I'm most likely to still stay very clean, and have a lot of rice and even potatoes. Although, I do love doughnuts an awful lot and I think I can squeeze some in to make it easier to hit that carb amount.
It seems for once my horrible sweet tooth might be useful.
Also finished training, and all my stretching and mobility work.
Didn't get to start training until around 17:40 sadly.
Just had my post-training shake at 19:30
20g of whey.
I had a super light'ish day due to my back still being finicky. Best is it only feels like I pinched the nerve, so its settling rather well so far.
Going to have my dinner soon. Finally I've started to use my George Forman grill again.\
20:30 Dinner
500g of diced steak
asparagus with olive oil.
22:50 Before bed
15g of cottage cheese
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CBL prep day 3 is nearly over. Only complaints, being late to training which messes everything up. Amazing how long an important call can get. 
I scoffed down that chicken and green sticks with such gusto right now.
I'm really looking forward to the cottage cheese.
Training without carbs during the day is tough. I made some progress in a few things, but at the end I was wrecked. Poor arms just couldn't manage anymore. Even the back extensions were extremely tough and tiring.
I scoffed down that chicken and green sticks with such gusto right now.
I'm really looking forward to the cottage cheese.
Training without carbs during the day is tough. I made some progress in a few things, but at the end I was wrecked. Poor arms just couldn't manage anymore. Even the back extensions were extremely tough and tiring.
Caporegime
You taking whey isolate? I think CBL advises against using whey in the low-carb portion of the day as it can cause insulin/stop fat burning, unless it's isolate.
How are you finding training during the prep phase?
I'm on day 3, most likely heading for a 7 day total prep phase. I did 12 minutes HIIT on the rower on my second day and trained a mixture of full body compounds and a few iso's today. My strength was definitely decreased and I took it reasonably easy on the whole.
I seem to respond quite quickly when my carb sources disappear with vascularity on the up and about 3lbs down at the moment.
Edit: I'm using concentrate PWO. Could remove the whey tomorrow and replace it with nuts?
I'm on day 3, most likely heading for a 7 day total prep phase. I did 12 minutes HIIT on the rower on my second day and trained a mixture of full body compounds and a few iso's today. My strength was definitely decreased and I took it reasonably easy on the whole.
I seem to respond quite quickly when my carb sources disappear with vascularity on the up and about 3lbs down at the moment.
Edit: I'm using concentrate PWO. Could remove the whey tomorrow and replace it with nuts?
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I don't have Isolate yet, I've been waiting on MP/DPD to deliver all my stuff, which I ordered last week.
It's all I have and without it I wouldn't last the day.
Also my prepphase won't end until after the weekend since I'm still waiting on supplements and want to eat my first carb meal after Monday's training. Also no high-GI carbs in the house
It's really tough, it's kinda getting easier, but also had physio on the back today and a lot of deep muscle/trigger point work. Made it extra tough.
Strength is easily down, but like you I'm also more vascular. I haven't weighed myself yet since starting though.
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Yeah, I figured I wouldn't throw myself in at the deep end for the first workout! Can imagine how it feels, I had some acupuncture on the trigger points on my traps, OHP drills shortly after obviously don't mix well!
Planning on my first CBL on Friday evening, I will gradually ramp up the intensity of my workouts (Weds - lifting & Tabata, Thursday - complexes, skipping etc, Friday - lifting & Tabata/HIIT).
Then come Monday, Weds & Friday the following week I'll calculate my weights for the next lot of HST.
I plan to have a semi regular massage every 6-8 weeks, as I stretch regularly my muscles are generally in good shape, so it would be to clear waste products more than anything, especially my legs.
Ta
It took me a couple of weeks to learn properly even now I still mess up every now and then but can normally do a 30-60 second stint and as its part of circuit work it's usually enough.
A decent rope is a good starting point, that and just doing some of the basics. Jumping too high is a common mistake.
I got a cheap €3.99 one from Argos and it's not too bed. My total so far is 45 seconds before hitting my feet. Takes a good while to get use to it though.
Day 7 over. Felt crap after getting bloods taken and had to go straight to class after. Thank goodness we finished early.
Training was all right, and the coffee before hand really perked me up. Also finished a tad earlier, mostly due to not doing any squats anymore.
Training was all right, and the coffee before hand really perked me up. Also finished a tad earlier, mostly due to not doing any squats anymore.
How's your weight looking after 7 days?
I'm on day 5 and down 2.7KG which is just short of 6lbs, feeling pretty good (but I didn't have blood taken), sleep is nice and deep and undisturbed (I've always found this on keto diets), using BCAA's at the moment and will add Leucine in too, don't feel small at all.
I was eyeing up some Battenburg cake for a CBL yesterday in Tesco's.
Any idea if it's suitable?
http://caloriecount.about.com/calories-lyons-cake-i71560
I picked up sweet potatoes, white rice, penaut butter (just as a general food), pizza's, apple & rasberry turnovers and two tubs of icecream
I'm on day 5 and down 2.7KG which is just short of 6lbs, feeling pretty good (but I didn't have blood taken), sleep is nice and deep and undisturbed (I've always found this on keto diets), using BCAA's at the moment and will add Leucine in too, don't feel small at all.
I was eyeing up some Battenburg cake for a CBL yesterday in Tesco's.
Any idea if it's suitable?
http://caloriecount.about.com/calories-lyons-cake-i71560
I picked up sweet potatoes, white rice, penaut butter (just as a general food), pizza's, apple & rasberry turnovers and two tubs of icecream
it sugguests isolate is best, but it doesnt advise against normal whey. especially in such low portions, and when taken with caffiene and MCT's at the same time it is very unlikely to have any impact on insulin.
I have not seen any negative effects from having 10g whey in my morning coffee on my non backloading days so far, only once though in the morning to hold off catabolism
I was eyeing up some Battenburg cake for a CBL yesterday in Tesco's.
Any idea if it's suitable?
http://caloriecount.about.com/calories-lyons-cake-i71560
I picked up sweet potatoes, white rice, penaut butter (just as a general food), pizza's, apple & rasberry turnovers and two tubs of icecream
its cake of course its suitable.
sweet potatoes, not ideal for backloading!
Dont forget about croissants and over ripe bananas, they are quite light one the stomach and nice and carby
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How's your weight looking after 7 days?
I'm on day 5 and down 2.7KG which is just short of 6lbs, feeling pretty good (but I didn't have blood taken), sleep is nice and deep and undisturbed (I've always found this on keto diets), using BCAA's at the moment and will add Leucine in too, don't feel small at all.
I was eyeing up some Battenburg cake for a CBL yesterday in Tesco's.
Any idea if it's suitable?
http://caloriecount.about.com/calories-lyons-cake-i71560
I picked up sweet potatoes, white rice, penaut butter (just as a general food), pizza's, apple & rasberry turnovers and two tubs of icecream
I seem to have lost quite a bit. Before this I weighed in at 71kg innthe gym with shorts, shirt and runners.
Now after training and over 1litre of water and my post training whey, ~250ml.
I weighed in at ~68.5 on the scales.
My vascularity and strength is still down though. I'm getting use to these no carb days. Although I was extremely hungry after my exam this morning.
I don't have any BCAA's, they always helped during training though. Still waiting on my order of supps to arrive today.
Also looks like skipping might out for a while as well. I had no problems since physio on money and 10 minutes of skipping and my back feels tender and I get some bouts of sciatica here and there.
I also need to get some carbs for my CBL meals.
O lawd!
****, in the bin then!
I'm not big on banana's, texture makes me cringe, but can always blend them up and drink them.
After years buying only (mostly) clear food I felt a little lost buying all that junk tbh!