Road to recovery

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. :(

7:40 Am mix.
10g whey
Coffee, one cup with coconut milk for MCT, another without.
All the vitamins an mineral tablets

12:00 lunch/breakfast
1.5 diced chicken fillet ~300g
Salad of;
Spinach, rocket, tomato, and slices of red and yellow peppers. Two tea spoons of olive oil on top.

15:00 snack
20g whey
30g almonds

16:50 pre-training
10g whey, 1 scoop of taurine
Coffee with tsp coconut milk

20:00 post-training
20g whey

21:00 dinner
Two chicken fillets
Asparagus done in olive oil

22:50 Before bed
150g Cottage cheese
Click to expand...

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.

Gym back
Crosstrainer 5 mins
Base resistance 10 incline 10

Pallof press
12.5kg x10 5 sets per side

Pull ups
BW x10 4 sets
BW x7

Seated Bent over rear delt raises
5kg x10 5 sets

Dumbbell rows
25kg x20 3 sets
20kg x20 2 sets

Dumbbell Preacher curls
11.4kg x10 1 set per arm
9kg x10
7kg x10
6kg x10 2 sets

Reverse Tricep cable push downs
15kg x10
17.5kg x10
20kg x10
17.5kg x10
15kg x10

Close grip preacher barbell curls
20kg x10
15kg x10 4 sets

Back extensions
+10kg x10 3 sets

Stretches + foam rolling
Click to expand...
 
CBL prep day 4

8:12 Am mix.
10g whey
Coffee, one cup with coconut milk for MCT, another without.
All the vitamins and mineral tablets

12:00 lunch/breakfast
1.5 diced chicken fillet ~300g
Salad of;
Spinach, rocket, tomato, and a slice of cheddar cheese
Coffee

15:00 snack
20g whey
30g almonds

17:00
Cup of coffee with tea spoon of coconut milk.

19:30 dinner
Two chicken fillets
Asparagus done in olive oil

22:50 Before bed
150g Cottage cheese
Click to expand...

It's been a hungry day, can't wait for that awesome cottage cheese.
 
So day 5 of my prep phase is essentially over.

It's been easier every day so far, I look forward to see what it's like to train with carbs back in my system.

CBL prep day 5

8:10 Am mix.
10g whey
Coffee, one cup with coconut milk for MCT, another without.
All the vitamins and mineral tablets

13:00 lunch/breakfast
1.5 Eddie Rocket's chicken wings
Hot sauce on the side
Four sticks of celery

14:40
Cup of coffee

16:00 snack
20g whey
30g almonds

20:00 dinner
Sirloin Steak
Asparagus done in olive oil

22:50 Before bed
150g Cottage cheese
Click to expand...
 
CBL day 6, training was meh today. Didn't have much energy and once again got delayed into training. Dr.Physio wanted a good chat before I started.

CBL prep day 6

8:10 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, one sliced tomato,

15:00 snack
20g whey
30g almonds

17:00 pre-training
10g whey
Coffee with 2 tsp coconut milk

19:30 Post-Training
20g whey

20:30 dinner
Sirloin Steak and diced chicken
Asparagus done in olive oil

22:50 Before bed
150g Cottage cheese
Click to expand...

Gym Chest
Crosstrainer 5 mins
Base resistance 11 incline 10

Incline dumbbell press
10kg x10
15kg x5
20kg x10 5 sets

Wide grip pull ups
BW x10

Chest cable flys
Handles from ground
22.5kg x10 5 sets

Deadbugs 1
X10 5 sets per side

Barbell bicep curls
Wide grip
30kg x10 1 sets
25kg x10 4 sets

Reverse barbell curls
15kg x10 5 sets

Dips Narrow grip
BW X10 5 sets

Stretches + foam rolling
Click to expand...
 
LiE said:
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.
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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

BennyC said:
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?
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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.
 
Last edited:
Never had acupuncture before and today's work is the closest to a massage I've ever had.

Sounds good Benny, hope you're back on form in no time. Let me know how CBL goes for you.

I'm still trying to learn how to skip.
 
BennyC said:
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.
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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.

CBL prep day 7

8:50 blood tests
No food or coffee

10:10 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, one sliced tomato,
Cup of coffee


15:00 snack
20g whey
30g almonds

16:45 pre-training
10g whey
Coffee with 2 tsp coconut milk

19:00 Post-Training
20g whey

19:45 dinner
Roast beef 500g
Asparagus done in olive oil

22:50 Before bed
150g Cottage cheese
Click to expand...

Gym legs
5 mins crosstrainer
Resistance 11 incline 10

Leg press
170lbs x10
single leg
110lbs x12 5 sets

Super set
(Hip adductors
80lbs x10
90lbs x10 4 sets

Hip abductors
90lbs x10 5 sets)

Leg extensions
170lbs x10 5 sets

Lying down hamstring curls
120lbs x10 5 sets

Toe pushes
110lbs x10 3 sets per foot
170lbs x12 3 sets both feet

Planks with glute activation
35 seconds x5

Stretches + foam rolling
Click to expand...

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.
 
BennyC said:
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 :D
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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.
 
I've actually been told by several people that I look like I've lost weight. So that visible at least. Got told by one that I finally lost my double chin. :(

I haven't tried rowing, I was advised against it though.

Also there's not a minor compressing in the spine, just mostly a missing disc and damaged nerve. Apparently mechanically the virtebrae kinda grat off each other in squats an on impact. :/
 
BennyC said:
What did your surgery entail?
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Removed the majority of my l3-l4 disc, which was crushed and they also found a chip of bone that needed to be removed from my sciatic nerve. After which they shaved off some more bone to try and prevent the nerve from constantly being grated against or accidentally crushed by the virtebrae.


What are sweet pots? Also how many carbs do you lads think I need for my CBL feeding session?
 
As far as I know Benny they never gave me a replacement disc. I just got the crushed bit removed and that was it. So whatever part of the disc is left they probably thought that would allow me to lead a "normal" life.

I feel like I need to get loads of doughnuts for my first CBL meal. I'm no good at this type of food so I'll have to see what's out there :)
 
It's okay Benny. It might get more people to look at my awesome thread :p

Also my goodies finally arrived.

8E49B312-5D16-480C-A02A-19895173E67B-2689-0000027B952D9E8B_zps645e0253.jpg


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.
 
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?
 
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
Click to expand...

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 :p
 
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.
 
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
Click to expand...

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
Click to expand...

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
 
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