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Carb Back-Loading™ / 5x a week training on db - backload every day?
« on: April 01, 2013, 02:25:17 PM »
That sounds perfect.
June 18, 2013, 12:18:00 AM
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Carb Back-Loading™ / 5x a week training on db - backload every day?
« on: April 01, 2013, 01:00:59 AM »
Just realise that your body can only make proper use of the carbs it needs to restore. If you lost 650g through the prep phase then you need to think about how much each workout is depleting?
Sure you could start off doing more and then gain fat and get discouraged! You are not very big (yet!) so you need to work with what you've got now.
Lets say you do a big leg day. You MIGHT deplete 200g of carbs in that session? Maybe. Remember it took 10 days to deplete 3x that so it is unlikely that one training session is going to deplete 1/3 the carbs you lost in 10 days.
Is this making sense?
Sure 1300g doesn't sound like much now but it is a starting point. Spread that over a week and it is almost 200g each day, so off days you might have 100g and then work the other days to have more for big sessions!
Give it a go and then build up
Sure you could start off doing more and then gain fat and get discouraged! You are not very big (yet!) so you need to work with what you've got now.
Lets say you do a big leg day. You MIGHT deplete 200g of carbs in that session? Maybe. Remember it took 10 days to deplete 3x that so it is unlikely that one training session is going to deplete 1/3 the carbs you lost in 10 days.
Is this making sense?
Sure 1300g doesn't sound like much now but it is a starting point. Spread that over a week and it is almost 200g each day, so off days you might have 100g and then work the other days to have more for big sessions!
Give it a go and then build up
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Carb Back-Loading™ / 5x a week training on db - backload every day?
« on: March 31, 2013, 01:36:20 AM »
Use the delta chart numbers of you did it as these are much more accurate than guessing.
Start with that number times it by 2 and use that number as the carbs you can have spread over the week.
Big sessions warrant more carbs days off much less etc.
I have clients using up to 3x the number but 2x is a great starting point for almost everybody. You can then monitor progress and adjust as necessary.
Start with that number times it by 2 and use that number as the carbs you can have spread over the week.
Big sessions warrant more carbs days off much less etc.
I have clients using up to 3x the number but 2x is a great starting point for almost everybody. You can then monitor progress and adjust as necessary.
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Carb Back-Loading™ / 5x a week training on db - backload every day?
« on: March 30, 2013, 04:11:18 PM »
Eat carbs every night on DB, just really pay attention to how you are performing. You have to make sure that your training is optimised to suit DB so you need a fair amount of volume AND intensity.
Work out a carb number for the week, so the amount of carbs you need from the book and times by 2 as a starting point and spread these out over the week
Work out a carb number for the week, so the amount of carbs you need from the book and times by 2 as a starting point and spread these out over the week
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Protein / Supps in Australia
« on: March 29, 2013, 04:48:15 PM »
ASN are a good company too with their own range of supplements. They have just asked to sponsor me too so this is a little biased. Honestly though I primarily use bulknutrients when I purchase supps.
I can honestly say though that ASN has good customer service and a good range
I can honestly say though that ASN has good customer service and a good range
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Results! / Progress photos!
« on: March 26, 2013, 07:02:23 PM »
Posted in my log DB to get lean. Thought I'd share here.
We had a kids superhero party at the YMCA I work work at part time and they asked me to come in dress up for the kids. So I did.
Actually scared most of them? But hey I has fun.
This is me at 167cm tall and 91kg(200lb) don't know BF% and not really to fussed as I am now competing on strongman so as long as my strength is good, I perform well and I don't look fat I am happy.
Density bulking all the way 😉
We had a kids superhero party at the YMCA I work work at part time and they asked me to come in dress up for the kids. So I did.
Actually scared most of them? But hey I has fun.
This is me at 167cm tall and 91kg(200lb) don't know BF% and not really to fussed as I am now competing on strongman so as long as my strength is good, I perform well and I don't look fat I am happy.
Density bulking all the way 😉
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Carb Back-Loading™ / CBL reversion "coming soon"
« on: March 12, 2013, 03:03:09 AM »
Not in this case, all revised versions should be free.
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Protein / Supps in Australia
« on: February 23, 2013, 05:16:51 AM »
Bulknutrients.com.au brilliant quality and service
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Carb Back-Loading™ / My Experience With Density Bulking
« on: February 04, 2013, 05:28:50 PM »
This goes back to the assumption that calories in and out should equal some magical end result? Unfortunately just because you eat a certain amount doesn't mean some preset size gain.
For example I eat about 4-5000 calls a day and have very slowly added weight over the past 12months whilst losing Bodyfat.
The thing with CBL is that you shouldn't gain fat along the way
For example I eat about 4-5000 calls a day and have very slowly added weight over the past 12months whilst losing Bodyfat.
The thing with CBL is that you shouldn't gain fat along the way
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Carb Nite® / CN & CBL For clients
« on: February 03, 2013, 01:31:50 PM »
As well as Brianna, the girl you read about, I have all of my clients using DH principles. I have to shift it around and make it suit each client but the foundation of CNS/CBL works for everybody.
I have a number if clients progress/ success stories on here, from weight loss to muscle building.
If you want any information just message me
I have a number if clients progress/ success stories on here, from weight loss to muscle building.
If you want any information just message me
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Carb Back-Loading™ / My Experience With Density Bulking
« on: February 03, 2013, 01:26:53 PM »
Pwo you want glucose bases sugars to replenish glycogen stores, fructose doesn't stimulate insulin at all and takes away from the desired effects of pwo sugars. Also Gatorade is generally rubbish, replace this with dextrose in your shake.
As for not gaining, how are you cycling your training, if you aren't using some form ad periodisation for your programming then this will mean no progress.
Drop the weights down and set up a cycle to hit a new max, use any template you can find, strong lifts, 5/3/1, juggernaut, starting strength etc.
I also think you may need a little more volume in your assistance work, son higher reps, some more sets.
As for not gaining, how are you cycling your training, if you aren't using some form ad periodisation for your programming then this will mean no progress.
Drop the weights down and set up a cycle to hit a new max, use any template you can find, strong lifts, 5/3/1, juggernaut, starting strength etc.
I also think you may need a little more volume in your assistance work, son higher reps, some more sets.
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Carb Back-Loading™ / How to add calories
« on: January 28, 2013, 05:21:23 PM »
How ibob has suggested it had worked well for me too. I am pretty much on a constant DB plan. I have done a few weeks here and there of carb nite type eating when deloading just because I enjoy it.
My goal for 2013 is to get up to 100kg at my present BF% of 12%. So I figure if I add a % or 2 and get to 105, it will be easy to whittle away.
My protein and fats stay fairly constant, 1-1.3g protein/lb and fats around .7-.8g/lb. this works well for me. My backloads fluctuate wildly depending on feel. If I feel a bit flat I eat more if I feel I a little bloated I eat less. Some nights only 100g some up to 800g.
I set it as a total for the week though with carbs, I aim for 2000g over the week on average. So I just try to split this to suit my training days and low numbers on off days.
My goal for 2013 is to get up to 100kg at my present BF% of 12%. So I figure if I add a % or 2 and get to 105, it will be easy to whittle away.
My protein and fats stay fairly constant, 1-1.3g protein/lb and fats around .7-.8g/lb. this works well for me. My backloads fluctuate wildly depending on feel. If I feel a bit flat I eat more if I feel I a little bloated I eat less. Some nights only 100g some up to 800g.
I set it as a total for the week though with carbs, I aim for 2000g over the week on average. So I just try to split this to suit my training days and low numbers on off days.
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Carb Nite® / training around carbnite
« on: January 26, 2013, 04:39:39 PM »Have you not read the CBL book nor listened to some Podcasts?
There is a for and against argument here. Obviously training the lagging muscle before will mean that it gets the nutritional benefits of "some" of the carbs but training after will mean you will be able to use much higher volume for that workout.
Both methods have merit!
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Dangerously Hardcore / Anniversary!
« on: January 24, 2013, 05:48:27 PM »
I am over a year now! I now use only CNS and CBL for all of my clients. My progress has also been great. I started after the book at just under 20%bf I am now 12% I went from 81kg and am now 94kg.
My progress has been amazing and I have made plenty of mistakes with my experiments but I am happy on my journey.
All my clients are so surprised at the nutrition I recommend but all are making fantastic progress.
Happy anniversary
My progress has been amazing and I have made plenty of mistakes with my experiments but I am happy on my journey.
All my clients are so surprised at the nutrition I recommend but all are making fantastic progress.
Happy anniversary
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Muscle Building / Questions on 5/3/1 for beginners.
« on: January 24, 2013, 01:00:16 AM »
Heavy is relative to you! If 90lb is heavy for you then it is heavy, in general I don't have a big backload after shoulders unless I do a lot of back with them!
As for the beginners template, I would rotate through and do 2 days the following week of Deadlifts but that is me and I know Jim likes people squatting more often than dead lifting so he would probably suggest you just repeat as is! Can't k ow for sure though?
As for the beginners template, I would rotate through and do 2 days the following week of Deadlifts but that is me and I know Jim likes people squatting more often than dead lifting so he would probably suggest you just repeat as is! Can't k ow for sure though?