Road to recovery

[N19h7m4r3]

It's okay Benny. It might get more people to look at my awesome thread

Also my goodies finally arrived.

Unflavoured isolate does not taste as nice as normal unflavoured whey.
Also coconut oil is more like a hard solid that semi solid oil. Still makes the coffee taste all right though.

Also picked up a small kitchen digital scale at Argos when I was in town.
Found out the college gym is closing early on Friday and closed on Monday. No good for my training and means yet another extra prep day and no carbs.
They're also going to be closing early for the Easter holiday apparently. Screwing up my CBL diet plan.

 

[Syla5]

It doesn't screw up your CBL plan just stick to low carb days when your not training, simples!

 

[N19h7m4r3]

I'll have to train at 3pm when they are open. As they close early during the break. That kinda does mess with it.

I'll have to eat my copious amounts of carbs after training and then I'm kinda stuck for the rest of the night. Will normal low carb meal for dinner serve, followed by cottage cheese before bed?

 

[N19h7m4r3]

Day 8 of my prep phase over. Those scales are extremely helpful.

Took my 12g of OAKG and it's rather sour and tangy, i had some cracks in my lip and got a little sting. Not as bad as I thought it would be at least.

CBL prep day 8

7:40 Am mix.
10g whey
Coffee (double strength)with coconut milk for MCT,
All the vitamins and mineral tablets

12:30 lunch/breakfast
1.5 diced chicken fillet ~300g
Salad of;
Spinach,and rocket, one sliced tomato,
Cup of coffee

15:00 snack
20g whey
30g almonds

17:00 coffee
10g whey isolate
Coffee with tsp coconut oil

20:00 dinner
Grilled chicken fillets 484g
Asparagus done in olive oil
Alpha men x2

22:00
OAKG 12g

22:40 Before bed
150g Cottage cheese

Had 3.5 chicken fillets and raw they only weighed in at 484g, so after being grilled a good bit of water came out as well.

Dinner tomorrow is red meat.

It'll also be the first time in yonks I've taken creatine. Hopefully my stomach will like it this time round

 

[Syla5]

I'll have to train at 3pm when they are open. As they close early during the break. That kinda does mess with it.

I'll have to eat my copious amounts of carbs after training and then I'm kinda stuck for the rest of the night. Will normal low carb meal for dinner serve, followed by cottage cheese before bed?

not at all, if you train from 3-5pm ish, then you
PWO at 5:30
dinner at 6:00-6:30
snack 7:30
2nd Dinner 8:00
Pre bed shake (no carbs) and OAKG win

I am normally starting my backloads at 5 and finished by 8, nothing wrong with that!

 

[N19h7m4r3]

Sounds good to me.

So essentially low-no carbs after my main dinner then.

Although I'll stick to cottage cheese before bed instead of a shake.

 

[Syla5]

No you can carb all the way to bed time if you like, but there shouldn't be a need as you should get most of it before 8pm on that day. For me I don't plan anything low carb after I have started my backload as there is just no need. If you really cannot cope without food after you have stuffed your face between 5-8pm then have a sandwich, or toast or something as a snack, white bread with some peanut butter and chocolate spread and some lovely butter

 

[BennyC]

I plan on having my PWO at around 6/6:30 then as soon as I arrive home I always have some (3-4) scrambled eggs. Have a shower, dinner 7/7:30. I plan to add carbs to this evening meal and then immediately after bang down some CBL desert style goodness.

Timings don't really matter providing I'm not spiking unreasonably close to bedtime for the obvious less than optimal reasons?

 

[N19h7m4r3]

I'll see what happens snack / extra meal wise the easter break happens I get to see the Opening/closing times of the gym.

Sounds nice Benny, I see you're cutting the CBL prep phase short.

 

[Delvis]

ERGGGGfhfh. Whey isolate, never again

 

[N19h7m4r3]

ERGGGGfhfh. Whey isolate, never again

I have it unflavoured as well. Does NOT taste as nice as normla unflavoured Whey.

It's only nice with little water so it's more creamy tasting.

 

[BennyC]

Sounds nice Benny, I see you're cutting the CBL prep phase short.

Yeah, I did HIIT on the first day and also some Tabata but have a slight hamstring tendon strain so can't get any more done.

I already feel myself getting lethargic and sleepy even now. I'd always planned to do around a week of prep phase, which is better than nothing.

 

[Syla5]

Didn't get in from work till 6:50tonogjt, had my shake at 7:30 and just about to finish eating my backload. That's right boys 375g in 1 hour 15 mins

 

[N19h7m4r3]

What did you eat though? Details man, details!

Also Benny, I don't feel lethargic at all anymore, I got through my training and 30 minutes of foam rolling, and stretching in under two hours.

Also Costa coffee sucks, it tastes horrible and even Nescafe Azera is much better.

CBL prep day 9

8:15 Am mix.
10g whey isolate
Coffee (double strength)with 1tsp coconut oil for MCT,
Alpha men x2

11:30 coffee
Before exam
Large Americano

13:20 lunch/breakfast
2 grilled chicken fillets 299g
Salad of;
Spinach, and rocket
2tsp of olive oil over it

15:00 snack
20g whey isolate
30g almonds

16:45 pre-training
Coffee with coconut oil 1tsp
10g whey isolate
5g creatine
2g beta-alanine

19:15 post-training
20g whey isolate
3g leucine
5g creatine

20:00 dinner
Grilled diced beef 500g
Asparagus done in olive oil
Alpha men x2

22:00 OAKG
12g

22:40 Before bed
150g Cottage cheese

Gym light shoulders
Crosstrainer 5 mins
Base resistance 10 incline 10

Standing dumbbell shoulder press
5kg x10
9kg x5
11.4kg x3
15kg x2
19kg x2
20kg x10 5 sets

Pull ups
BW x10

Side later raises
9kg x10 3 sets
7kg x10 2 sets

Barbell upright rows
25kg x10 5 sets

Dumbbell shrugs
20kg x20 5 sets

Barbell shrugs
35kg x15 5 sets

Reverse crunches
BW X10 5 sets

Stretches + foam rolling

Also note that my post-training shake was absolutely ghastly. I hope adding in dextrose next week makes it easier to drink. Even when chugging it down it was still horrible

 

[Syla5]

Shake 30g whey
50g dextrose
5g leucine
5g creatine
5g glutamine

160g (raw weight) white rice
Steak burger + white roll
70g cornflakes 40g dextrose 400ml ss milk
3 croissants 1 banana

 

[Delvis]

The dextrose will just make it exceedingly sweet, obviously, and should cover the taste somewhat

 

[BennyC]

Shake 30g whey
50g dextrose
5g leucine
5g creatine
5g glutamine

160g (raw weight) white rice
Steak burger + white roll
70g cornflakes 40g dextrose 400ml ss milk
3 croissants 1 banana

Mirin'

Also Benny, I don't feel lethargic at all anymore, I got through my training and 30 minutes of foam rolling, and stretching in under two hours.

On days I don't exercise I feel fine, if not great, but do wilt come the evening. I felt shattered yesterday evening dead sleepy shortly after training.

Weighed in just now 0.7KG lighter than last night, should put me on to come in at 89KG dead tomorrow morning which would equate to a 3-3.5KG/6.7-7.7lb drop since last Saturday, includes a boozy night out but no takeaway.

 

[N19h7m4r3]

I weighed in at ~68kg today. I'm constantly hungry though, haha although that's always been the case.



Sayla5 I see dextrose makes a nice chunk of your carbs, I forgot the post-training shake carbs can be included.
I'm getting hungrier daily just thinking of getting some doughnuts and goodies.

 

[BennyC]

My first CBL day is here \o/ tbh I'm not craving carbs really at all more just the satisfaction a pudding provides!

89.2KG this morning, down from 92.2/92.5 not bad for 6/7 days!

 

[N19h7m4r3]

That's rather significant drop in weight for just a week Benny.

Let me know how you feel after the feeding, and then after the next day's training.
I shan't have my first CBL meal day until next Tuesday as the gym is closed the weekend and next Monday. Plus I still need to go shopping for carbohydrates.