Road to recovery

BennyC · 28 Mar 2013 at 19:48

N19h7m4r3 said:
What's this trend line all about? Explanation please.

In the mean time I need to put food on and shower.

Basically shows the moving average/trend over a range of values.

So you can see the trendline is sloping slightly up (left to right) which is reflected in my weight both evening and morning. Would be fine if I wasn't trying to lean out so just need to curb the carbs a little.

Syla5 · 28 Mar 2013 at 20:10

Best advice I can offer is move to 3 backloads a week and be strict on the 350g carbs, also be tighter on your low carb portions of the day.

N19h7m4r3 · 28 Mar 2013 at 20:27

Gyms are all closed tomorrow, or close around lunch time. Saturday it is then, since they're all still closed Monday as well.

Eating my first half of battenburg right now. It's so sweet it burns my throat :eek:

CBL day

9:45 Am mix.
10g whey isolate
~200mg caffeine
Coffee with 1tsp coconut oil for MCT,
Alpha men x2

13:00 lunch/breakfast
Grilled turkey leg 380g
Spinach, tomatoes, asparagus
2tsp olive oil on top

15:00 snack
20g whey isolate
30g almonds

16:36 pre-training
Coffee, 1tsp coconut oil
~200mg caffeine
10g whey isolate
4g beta-alanine
5g creatine

18:55 post-training
40g whey isolate
3g leucine
5g creatine
65g dextrose

20:05 dinner
Chicken fried rice
Chicken 306g
96g rice
Alpha men x2

20:30
Half battenburg cake

20:50
Half battenburg cake

22:28 OAKG
12g

23:50
150g cottage cheese

Gym shoulders + back
Crosstrainer 5 mins
Base resistance 10 incline 10

Wide grip pull ups
Bw x10

Standing dumbbell shoulder press
7.5kg x10
12.5kg x5
15kg x5
18kg x3
20kg x2
22 x10 5 sets

Wide grip Pull ups
BW x10 4 sets
Bw x5

Side later raises
7.5kg x10 5 sets

Bent over rear delt raises
7.5kg x10 2 sets
6kg x10 3 sets

Dumbell rows
30kg x15 3 sets
25kg x15 2 sets

Barbell upright rows
30kg x10 5 sets

Barbell shrugs
70kg x15
80kg x15 3 sets
70kg x15

Reverse crunches
BW X10 5 sets

BennyC · 29 Mar 2013 at 12:41

Syla5 said:
Best advice I can offer is move to 3 backloads a week and be strict on the 350g carbs, also be tighter on your low carb portions of the day.

I am only back loading 3 times a week and am strict in my low carb portion of the day. It's just salad/veg & meat. The portion size isn't massive but I could trim it down a bit if need be.

That said weight seemed down this morning. Will stick to 350g or less.

Edit: Seem to be finding some contradictory info in that back loads should take place on the evening before a training day?

http://www.youtube.com/watch?v=yaj5ICd9Nt8

N19h7m4r3 · 29 Mar 2013 at 17:07

A comment from the man himself: "The problem, of course, is that everyone's different. More people succeed eating their carbs immediately post training, but quite a few people perform better (especially strength athletes) eating carbs the night before a tough training session, regardless of training earlier that day."

Personally I'll only eat carbs the night before if I've had back to back multiple days off.
Other than that, I still want to stay lean and slowly gain strength and lean muscle so I find that'll work best for me.

Maybe you're the same Benny since you want to gain lean mass, and mostly strength.

BennyC · 29 Mar 2013 at 18:02

Tru dat. It's laughable sometimes how complicated a reasonably simple process can become!

N19h7m4r3 · 30 Mar 2013 at 09:37

Yesterday's Off day meals

CBL off day

10:03 Am mix.
10g whey isolate
~200mg caffeine
Coffee with 1tsp coconut oil for MCT,
Alpha men x2

13:15 lunch/breakfast
Grilled chicken fillets 301g
Spinach, tomatoes
2tsp olive oil on top
2tsp nando's peri peri
Cup of rooibos tea

15:00 snack
20g whey isolate
30g almonds

17:00 snack
150g cottage cheese
10g almonds

20:00 dinner
Grilled chicken wings 292g
Cooked weight
Asparagus and broccoli
Alpha men x2

22:00 OAKG
12g

23:05
150g cottage cheese

I was told that the one gym in town is open today from 1pm-10pm, so I shall be going there to do next Monday's training.

Syla5 · 30 Mar 2013 at 10:20

The backload is to replenish energy stores for your next work. If you work by that principle you should always backload the night before your next workout. Backloading post workout is fine, and does allow for extra dirtiness of the backloads as tglut translocation is at its peak post workout.

If your morning training you should always backload the night before, which is what I do.

N19h7m4r3 · 30 Mar 2013 at 10:24

I never train in the mornings, it's always at night so it's fine for me.

Also saying what you "should" always eat the night before contradicts the book saying you eat after training, which is where this confusion came from.

Syla5 · 30 Mar 2013 at 10:50

Yes the book is contradictory, keifer has gone over it. The book contradicts itself quite a bit, but does make the basics clear. The backload's key purpose though is not recovery, its energy replenishment for your next workout, so with that in mind you don't need to have them PWO. PWO has other benefits as I said above.

You just need to take the principles of CBL from the book and ignore the rest

N19h7m4r3 · 30 Mar 2013 at 10:56

So far it works well for me, as if I didn't eat it post training I'd crash and not be able to get any work done at all.

If I were to only eat the night before training I'd have to normally eat on these nights.
Sunday, Monday, Wednesday, Thursday.

Means I miss out on crabs during the busy week, and crashing when I have a few theses to work on sucks.

Then again the way I'm eating now, as the book states I easily have the energy levels for training, (I've managed to cut down on training time, and add in more exercises in some cases) all while having decent recovery.

I might change things about after this final year.

BennyC · 30 Mar 2013 at 16:58

Might have a play when I finish this cycle of HST and try back loading the night before, even though I'll be PM training. Just to see which I prefer. If it means that backloads would need to be a bit cleaner I might think twice

N19h7m4r3 · 30 Mar 2013 at 18:39

The gym closed early today. Seems someone printed the wrong times for the easter weekend.

Gym Chest

Incline dumbbell press
14kg x10
17.5kg x6
20kg x3
22kg x2
25kg x10 5 sets

Twist in/fly at top
20kg x10
22kg x10 4 sets

Incline Dumbbell flys
14kg x10 5 sets

Dips Wide grip
+15kg X10

CBL day

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

12:30 lunch/breakfast
Grilled chicken fillets 245g
Melted cheese on chicken
Four cheddar slices
Spinach, broccoli
2tsp olive oil on top
Cup of coffee

15:00 snack
20g whey isolate
30g almonds

16:30 pre-training
Coffee, 1tsp coconut oil
~200mg caffeine
10g whey isolate
4g beta-alanine
5g creatine

18:05 post-training
40g whey isolate
3g leucine
5g creatine
70g dextrose

19:25 dinner
Grilled turkey drumsticks
Cooked 240g
60g rice
Black pudding 95g
Alpha men x2

20:20
Half battenberg cake

20:40
Half battenberg cake

22:15 OAKG
12g

23:20
150g cottage cheese

N19h7m4r3 · 31 Mar 2013 at 21:32

Today's off day

CBL off day

9:15 Am mix.
10g whey isolate
~200mg caffeine
Coffee with 1tsp coconut oil for MCT,
Alpha men x2

13:00 lunch/breakfast
Grilled turkey 246 g
Cottage cheese 150g
Spinach,
2tsp olive oil on top
Cup of coffee

15:00 snack
20g whey isolate
30g almonds

17:00 snack
150g cottage cheese
10g almonds
Coffee

20:20 dinner
Grilled chicken wings 285g
Grilled turkey drumstick 103g
Cooked weight
Asparagus and broccoli
Alpha men x2

22:20 OAKG
12g

22:50
150g cottage cheese

N19h7m4r3 · 1 Apr 2013 at 23:18

Today's off day meals.

CBL off day

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

13:30 lunch/breakfast
Grilled turkey 432 g
Spinach, broccoli
2tsp olive oil on top

15:00 snack
20g whey isolate
30g almonds

19:30 dinner
Grilled turkey 322g
Cooked weight
Asparagus, peas, green beans
Alpha men x2

22:20 OAKG
12g

22:50
150g cottage cheese

I'm really looking forward to tomorrow. I've an easter egg, a box of chocolates, and puff pastry apple pies to get through.

BennyC · 2 Apr 2013 at 12:18

I smashed down an Easter egg, some mini eggs, some birthday cake and some haribo on my Sunday mini load

Turned to sweet potatoes over rice for my backload days now as I find it easier to eat and more filling than white rice, not suprisingly tastier! I need filling foods as I drop to around the 300g mark. Should hopefully see the trendline start to drop over the next two weeks.

N19h7m4r3 · 2 Apr 2013 at 12:43

Since I'm still trying to up my carb intake I'll stay away from the sweet potatoes. They make epic chips though.

I got hungry just walking into my kitchen, seeing all the chocolate and having those pies waiting for me.

N19h7m4r3 · 2 Apr 2013 at 22:16

CBL day

CBL day

9:5 Am mix.
10g whey isolate
~200mg caffeine
Coffee with 1tsp coconut oil for MCT,
Cup of coffee #2
Alpha men x2

12:30 lunch/breakfast
Grilled chicken fillets 301g
Melted cheese on chicken
2 slices of cheddar
Spinach
2tsp olive oil on top

15:00 snack
20g whey isolate
30g almonds

16:30 pre-training
Coffee, 1tsp coconut oil
~200mg caffeine
10g whey isolate
4g beta-alanine
5g creatine

18:55 post-training
40g whey isolate
3g leucine
5g creatine
70g dextrose

20:05 dinner
Chicken fried rice 240g
90g rice
Black pudding 60g
Alpha men x2

20:20
Half apple pie ( puff pastry)
Bag of malteasers

20:30
Box of Butler's chocolates

22:15 OAKG
12g

23:20
150g cottage cheese

Gym Chest
Crosstrainer 5 mins
Base resistance 11 incline 10

Incline dumbbell press
14kg x10
17.5kg x5
22kg x3
25kg x2
27.5kg x10 4 sets
25kg x10

Twist in/fly at top
22kg x10 5 sets

Incline Dumbbell flys
14kg x10 5 sets

Wide grip pullups
BW x12

Barbell bicep curls
Wide grip
30kg x10 5 sets

Super set
(Reverse crunches
X10 5 sets

Dumbbell hammer curls)
12.5kg x10 3 sets
10kg x10 2 sets

Stretches

N19h7m4r3 · 3 Apr 2013 at 22:00

Barely got a wink of sleep last night, and it really affected me today. Was exhausted after barely doing any leg work.

Didn't have a lot of carbs because of it, also suffered a little subluxation of my left shoulder yesterday when doing my incline dumbbell presses. Which is why I dropped the weight on the last set. Going to take it easy on the shoulder tomorrow and on back day.

CBL day

10:25 Am mix.
10g whey isolate
~200mg caffeine
Coffee with 1tsp coconut oil for MCT,
Cup of coffee #2
Alpha men x2

13:05 lunch/breakfast
Grilled chicken fillets 298g
Melted cheese on chicken
slice of cheddar
Spinach
2tsp olive oil on top

15:00 snack
20g whey isolate
30g almonds

16:50 pre-training
Coffee, 1tsp coconut oil
~200mg caffeine
10g whey isolate
4g beta-alanine
5g creatine

18:39 post-training
40g whey isolate
3g leucine
5g creatine
80g dextrose

19:20 dinner
Chicken fried rice 311g
91g rice
Black pudding 46g
Banana
Alpha men x2

19:40
Half apple pie ( puff pastry)

21:50 OAKG
12g

22:20
150g cottage cheese

Gym legs
5 mins crosstrainer
Resistance 10 incline 10

Leg press
170lbs x10
170lbs x15 5 sets

Super set
(Hip adductors
100lbs x10 3 sets

Hip abductors
100lbs x10 3 sets)

Leg extensions
170lbs x12 5 sets

Stretches + foam rolling

N19h7m4r3 · 4 Apr 2013 at 20:36

Took it very easy on the shoulder today, and I have to say tri-setting shoulder/deltoid work is horrific. Thought they were going to pop by the time I got to set 3. Got some odd looks from the ladies that were working there.

On the CBL note, puff pastry apple pies have changed my life for the better. They're so easy to get in, and don't bloat me up like a balloon.

CBL day

09:30 Am mix.
10g whey isolate
~200mg caffeine
Coffee with 1tsp coconut oil for MCT,
Cup of coffee #2
Alpha men x2

13:05 lunch/breakfast
Roasted whole chicken (half) 424g
Salt and pepper ( got leg cramps recently)
Spinach, tomato
2tsp olive oil on top

15:00 snack
20g whey isolate
30g almonds

16:35 pre-training
Coffee, 1tsp coconut oil
~200mg caffeine
10g whey isolate
4g beta-alanine
5g creatine

19:06 post-training
40g whey isolate
3g leucine
5g creatine
80g dextrose

20:11 dinner
Chicken fried rice 286g
91g rice
Black pudding 63g
Table spoon of peri peri
Banana
Alpha men x2
Omega 3 x2

20:30
Half apple pie ( puff pastry)

21:50 OAKG
12g

22:20
150g cottage cheese
Omega 3

Gym light shoulders
Crosstrainer 5 mins
Base resistance 10 incline 10

Tri-set
Front deltoid raises
6kg x10
7kg x10 4 sets

Side later raises
9kg x10
7kg x10 3 sets
6kg x10

Rear delt cable pulls
10kg x10
12.5kg x10
10kg x10 3 sets

Barbell upright rows
15kg x10

Dumbbell shrugs
20kg x20 3 sets

Barbell shrugs
60kg x15 3 sets

Hamstring curls
100lbs x10
150lbs x10 5 sets

Planks with glute activation
BW 35 seconds 5 sets

Stretches + foam rolling