Road to recovery

Here's what I'd lean towards for a sexy backload.

2x Croissants
40g Haribo
2x 50g cookies
2x 80g dextrose
1x Medium banana
(315g carbs)

+ dinner carbs
 
Seems like I'll need to pick up a chocolate spread like nutella and bananas so, to do with the croissants.

Also fresh doughnuts are much easier to get it. I shall try my best, tonight I'll have to finish of that apple pie, and I'll have some croissants and a doughnut or two with it.
I don't like cutting down on the meat though, it'll take a massive chunk out of my daily protein.
 
LiE said:
Here's what I'd lean towards for a sexy backload.

2x Croissants
40g Haribo
2x 50g cookies
2x 80g dextrose
1x Medium banana
(315g carbs)

+ dinner carbs
Click to expand...

thats 315g including dinner carbs by my count.

N19h7m4r3 said:
Seems like I'll need to pick up a chocolate spread like nutella and bananas so, to do with the croissants.

Also fresh doughnuts are much easier to get it. I shall try my best, tonight I'll have to finish of that apple pie, and I'll have some croissants and a doughnut or two with it.
I don't like cutting down on the meat though, it'll take a massive chunk out of my daily protein.
Click to expand...

move the meat to the low carb portion of the day, you dont have to cut it out, just use your stomach space more advantageously. The key thing with the backload is getting in the carbs.
 
I'll ditch the mixed veg tonight and keep it to just meat & carbs.

If I ditch the eggs entirely it's another 3-400 calories and 30g protein gone from my macro which would put me around 160/170g protein (probably not a bad amount). I might drop them down to 2 scrambled eggs (from 3) or altogether on a training day.

Without them on a non training day would leave me at 1400kcals which is too low.

Going to stagger meal times tonight more:

6:30 PWO (dextrose) followed shortly by eggs
7/7:15 - main meal, meat & rice
7:45 - first half of backload (cornflakes ,grapes, pizza)
8:30-9 - second half of backload (cookies, strudel, batternburg, icecream, croissants etc)

Saving the more sickly and filling choices for last.

Definitely think I was cramming in too much too quickly previously. 350g of carbs felt like a good amount to me, I looked much fuller in the morning, still suffering some DOMS but to be expected as exercises & loads are different at the moment. Don't think I would want below 300g but will see how this level affects my aims.

Nightmare: this is the strudel I've mentioned before (http://www.tesco.com/groceries/Product/Details/?id=254752129)

Edit: Todays backload might be a big one, will have a stab at circa 420/450g carbs tonight with no 'reload' on Sunday and see how I feel.

100g Dextrose (90g)
100g Rice (75g)
50g Cornflakes (50g) (Maybe less with some grapes as well)
Either 1/2 Pizza or 1/4 Battenburg (70-90g)
Croissant + Nutella (40g)
Icecream scoops 2/3 (30g)
1 Strudel (90g)

Circa 455g :eek:
 
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2x Croissants (17g per croissant, so 34g)
40g Haribo (pretty much all carbs so 40g)
2x 50g cookies (35g of carbs here tops)
2x 80g dextrose (as is)
1x Medium banana (34g if the banana is roughtly 105g in weight)

total not including dinner carbs there is 223g of carbs. Even if you double the size of the croissants thats still only 257g, hence my assumption that you accounted for roughtly 100g of carbs at dinner time.

edit: checking on myfitnesspal my numbers are pretty spot on, infact i have been overgenerous with the haribo, cookies, and croissants, you might have something extra on your apps list as on the website its coming out at circa 215g


Benny you can move stuff over to your low carb portion of the day if you dont want proteins to drop. Nothing wrong with having a couple of boiled eggs with lunch.
 
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yeah 160g of dextrose is very different to 80g as written!, and 100g of cookies is also quite different to 50g :p

edit: AHHHHHH never saw the 2x lol fail, still thats a shed load of dextraose and cookies!
 
LiE said:
oh yea totally agreed. I was just giving some idea of what I'd do.
Click to expand...

Its easy to forget your an 83kg beast, probably running around 10% bf that needs all those extra carbs ;)

I am visably putting on a bit of fat on my 325g-350g backloads and i am starting to be a little stricter, to stop that. As for nightmare, he cant train as heavy so not going overboard on his carbs will be even more of a point to monitor.
 
Not being able to sleep well last night really sapped any strength I had, not to mention I hurt all over when it came to training. At least the CBL meal was easier, still took a good bit of effort though.

Gym back
Crosstrainer 5 mins
Base resistance 10 incline 10

Pull ups
BW x10 4 sets
BW x8

Seated Bent over rear delt raises
9kg x10 1 set
7kg x10 1 set

Lower back is sore

Dumbbell Preacher curls
10kg x10 5 set per arm

Tricep cable push downs
50kg x12 5 sets

Stretches + foam rolling
Click to expand...

CBL day

9:00 Am mix.
10g whey isolate
~200mg caffeine
Coffee with 1tsp coconut oil for MCT,
Alpha men x2

12:30 lunch/breakfast
Grilled chicken fillets 306g
Spinach,
2tsp olive oil on top
Cup of coffee

15:40 snack
20g whey isolate
50g nuts (walnuts)

17:25 pre-training
Coffee, 1tsp coconut oil
~200mg caffeine
10g whey isolate
4g beta-alanine
5g creatine

Weigh in at gym
68kg

19:10 post-training
20g whey isolate
~200mg caffeine
3g leucine
5g creatine
61g dextrose

20:15 dinner
Chicken fried rice 305g
100g rice
Alpha men x2

20:50
1/3 apple pie
2 large crossaints


22:55 OAKG
12g

23:30
150g cottage cheese
Click to expand...
 
Of course there are. :)

It wasn't them that hurt my back, I still haven't slept since Wednesday night. Nothing has healed from the feel of it, and I still have chest and arm doms from Tuesday as well.

I guess you're hinting at seated upright cable rear delt pulls, with the cable machine?
 
BennyC said:
100g Dextrose (90g)
100g Rice (75g)
50g Cornflakes (50g)
1/4 Battenburg (70g
Croissant + Nutella (40g)
Icecream scoops 2/3 (30g)
1 Strudel (90g)
1 banana (blended with 100ml milk & water) (?g)
2 handfuls grapes (g?)
Click to expand...

So that was over 450g carbs, spaced fairly evenly over the evening and was much more comfortable & manageable. Strangely 500g lighter before bed and 300g lighter this morning (92KG - 89.9KG)
 
I still haven't found any strudel, none in tesco or lidl.

I did however pick up some proper fresh baked crossaints, doughnuts, apple pie (think crust), nutella knock off, a kilo more dextrose and a kilo of almonds, biscuits, 30 more chicken fillets, and several tubs of cottage cheese along with spinach, greens, and bananas.

Going to be avoiding the cheap tesco doughnuts, as they're heavy, and just bloat me to no end.

I have yet to touch the battenburg cakes. Some day.
 
Well I increased my protein intake yesterday a bit, more during lunch and I had an extra snack of 150g cottage cheese. All my DOMS, bar some quad ones are gone entirely. The legs aren't sore, so much as I can feel they're not healed yet.

Yesterday's off day.

CBL Off day

9:30 Am mix.
10g whey isolate ~200mg caffeine
Coffee with 1tsp coconut oil for MCT,
Alpha men x2

12:30 lunch/breakfast
Eddie rockets chicken wings
Two celery sticks
Two crispy back rashers
Two large sausages
2tsp olive oil on top

15:00 snack
20g whey isolate
30g almonds
Rooibos tea

17:00
150g cottage cheese
Coffee

19:30 dinner
Grilled diced beef 500g
Broccoli
Asparagus in olive oil
Alpha men x2

22:20 OAKG
12g

23:30 Before bed
150g Cottage cheese
Click to expand...

Today started off a big meh, considering I just woke up 30 minutes ago. I certainly slept a log longer than usual, and cottage cheese and OAKG certainly helped in that regard.

I have noticed I have started to retain a good bit of water thanks to creatine though. I'm surprised how well I'm coping with it, creatine use to cause my stomach nothing but trouble if I went over 5g, now I'm taking 10g on training days.
 
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